Nerd Out Wellness Co. Blending Health, Science & Style
Author: Be FIY
Regina’s grass roots approach to health and wellness is humbling and holistically sound. Owner and Founder of Be FIY (Be Fabulous. Be Inspired. Be You); Your Health Matters. No Time like the Present. Start Today to Shape Tomorrow. Ms Shumate serves as a Professional Health Practitioner, a Problem Solver; Finding solutions to your wholistic health and wellness by helping you incorporate Healthier choices; Better Options with Awesome Results; Develop your Work and Home Relationship to achieve your ultimate health and well being.
Whenever I feel like I lack the strength to tackle obstacles, I remind myself of my power. Positive self-talk pushes me to take on tough situations that have an uncertain outcome. When I tell myself that I have what it takes to figure it out, I get a jolt of confidence and dive right in. I stay afloat because I know I am able to.
Figuring things out along the way shows me what I am made of. I am pleasantly surprised by my abilities when I push past my comfort zone. My mind is a powerful tool. It takes me to places that surprise me. I discover my true ability when I say yes to the unknown and embrace the outcome with an open mind.
Being able to figure things out is a nod to my competitive spirit. Physical challenges are a hindrance at times, but I refuse to be out even when I am down. There is a fighting spirit in me that ensures that giving up is a last resort. My limitations are only as impactful as I allow them to be.
There is always an alternative to achieving a goal when the first option is unavailable. I rely on my creativity to find ways to get it done. Today, there is power inside me that is waiting to be unleashed. I treasure opportunities that challenge what I know about myself. They give me a chance to learn even more about the unearthed strength and ability that lie dormant.
Self-Reflection Questions:
Which newly discovered strength am I most proud of?
How easy is it for me to find alternatives to unfamiliar challenges?
“The night is the hardest time to be alive and 4am knows all my secrets.” ― Poppy Z. Brite
The snooze button may seem like your friend,
but your relationship is probably toxic. Your
alarm clock could be interfering with the quality and quantity of your sleep.
What happens to your brain when you keep
hitting the snooze button each morning? You experience several stages of sleep
throughout the night. Towards morning, the percentage of rapid eye movement or
REM sleep increases. That’s when you dream and enjoy more restorative effects.
That’s also when you’re likely to hit the
snooze button and interrupt the cycle. As a result, you tend to feel groggy and
that sleep inertia can continue for hours.
Say
goodbye to your snooze button and say hello to pleasant dreams. Try these tips for waking up more naturally.
How to Quit the Snooze Button Habit:
“There is no sunrise so beautiful that it is worth waking me up to see it.” ― Mindy Kaling
Make a commitment. Are you
short-changing yourself on sleep so you can work late hours or watch
Netflix? Remember that chronic fatigue can contribute to weight gain,
heart conditions, and other health issues. Aim for at least 7 hours of
sleep a night.
Keep your distance. Put the
snooze button out of reach. Move your alarm clock or phone off your
nightstand and place them across the room.
Budget your time. Do you
set your alarm early so you can press snooze several times? Calculate how
much time you really need in the morning and eliminate that leeway.
Plan a treat. Dangle a
reward that will make you want to throw off the covers. Eat a delicious
breakfast with grilled fish and fresh berries. Sign up for an early yoga
or spin class before work.
Seek support. Let your
family know what you’re doing. Cats and dogs can also be very persuasive
when they want you to open your eyes.
Try an app. Sleep apps tend
to be inaccurate because individual sleep patterns vary so widely.
However, they can help you to be more aware of your behavior, especially
while you’re trying to change your habits.
Vary the sounds. Maybe
you’re so used to your alarm that you turn it off without even realizing
what you’re doing. Use different sounds to capture your attention. You
may also want to experiment with devices that use light or vibrations.
Deal with relapses. A
long-standing snooze habit can take time to break. Be patient and grateful
for gradual progress.
Talk with your doctor. What
if you’re sleeping 7 to 8 hours a night and still having trouble waking up
naturally? See your doctor to discuss whether you might have a sleep
disorder.
Additional Tips for Restful Sleep:
“There is a time for many words, and there is also a time for sleep.” ― Homer, The Odyssey
Be consistent.Giving
your mind and body sufficient rest is the most effective way to break the
snooze button habit. Go to bed and rise at the same time each day as
much as possible, even on weekends and holidays.
Block out noise. If the
neighbor’s stereo is keeping you up, buy a fan or white noise machine. Look
for comfortable ear plugs if you need more help.
Adjust the lights. Exposure
to morning light changes your hormone levels. You’ll find it easier to
wake up in the morning and fall asleep at night.
Turn off electronics.
Bright lights and exciting movies stimulate your brain. Turn off the TV
and other devices at least one to two hours before bed.
The next time you’re tempted to hit the snooze
button, ask yourself if increasing your chances of a long and active life is
more important than 9 minutes of fragmented sleep.
A consistent sleep schedule and other simple
habits can help you wake up feeling fresh and enjoy each day more.
Your lunchtime habits can make or break your weight loss plans. Fast food burgers and fries often contain more calories than you need for the entire day, but there are many simple options that will satisfy your hunger without putting on extra pounds.
Your midday meal can be delicious and nutritious without requiring a lot of money or time. Start with these ideas for using your lunch hour to help you slim down.
Bringing Your Lunch:
1. Prepare the night before. If you spend most mornings rushing around to get everyone ready for school and work, give yourself a head start. Look for recipes you can make before you go to bed, like putting your smoothie ingredients in a blender jar in the refrigerator so you can just hit a button in the morning.
“A fit, healthy body—that is the best fashion statement” ― Jess C Scott
2. Start from scratch. Bringing frozen pizza to work is really just about the same as ordering take out. Switch to whole foods and home cooking.
3. Focus on plants. Try to get at least half your calories from vegetables and fruits. Enjoy a variety of salads, sandwiches, soups, and other dishes.
4. Master the microwave. Do you yearn for a hot meal? Pack an insulated lunch bag with thermos containers of chili or lasagna you can quickly heat up at noon.
Going Out for Lunch:
“You are what what you eat eats.” ― Michael Pollan
1. Seek support. Studies show that we tend to consume more calories at a restaurant if we’re with companions who indulge too. Invite your coworkers to make a pact to order lighter dishes.
2. Check the menu. What if the choices are limited to cheesesteak and Buffalo wings? Go online before you visit a new restaurant to ensure they serve grilled fish or pasta with vegetables.
3. Eat soup. Whether you prefer minestrone or clam chowder, you’ll find that most lunch spots offer some kind of soup. Soup helps you to slow down so you may feel full while eating less.
“Eat food. Not too much. Mostly plants.” ― Michael Pollan
4. Inspect your salad. Some salads turn out to be the most fattening item on the menu. Go easy on the bacon, cheese, croutons, and creamy dressings.
5. Ask for substitutions. You might enjoy your favorite lunch dishes just as much with a bit less sugar, fat, and salt. Some restaurants have no substitution policies, but others will be happy to accommodate you.
6. Bring back leftovers. Serving sizes are often massive. Push half your food to the side of the plate so you can take it home for dinner or lunch tomorrow.
“I am a better person when I have less on my plate.” ― Elizabeth Gilbert
Other Ideas:
1. Stay on schedule. Skipping breakfast or lunch to save calories will probably backfire. You usually wind up so hungry that you raid the vending machine or overeat at your next meal.
2. Eat mindfully. Paying attention to your food encourages you to make healthier choices and enjoy your meals more. Leave your desk for lunch. Sit down someplace where you can relax and forget about the office for a while.
3. Walk around. Prolonged sitting contributes to obesity and back pain. Use your lunch hour to stroll around the block or climb the stairs.
“Training is everything. The peach was once a bitter almond; cauliflower is nothing but cabbage with a college education.” ― Mark Twain
4. Visit the gym. Check out the gyms near your office. Your employer might be able to negotiate a group discount if you and your coworkers want to work out during the day when they’re less busy.
5. Take a class. Similarly, many fitness centers offer group classes at lunchtime designed to get employees back to work on time. An hour of cycling followed by a smoothie may give you more energy for the rest of the afternoon.
Enjoy a light and scrumptious midday meal each day of the week. Healthy lunch habits will help you lose weight and shape up.
“The only real stumbling block is fear of failure. In cooking you’ve got to have a what-the-hell attitude.” ― Julia Child
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As the holidays get closer, I set setting my goals for the new year and reflect on:
1. What has been accomplished this far?
2. What was the hardest accomplishment to change?
3. What I need to do to change for a better me?
I start rejoicing in excitment; what joy’s to come. As I listen to my voice messages, there was one from a friend that past away this year.
Voice messages to me is a moment in time that one was thinking of or wanted to get a hold of you. I have not delete it because it reminds me of good times we shared. Holidays are not the same without my friend.
However, I live as if my friend was here playing video game or debuting on sports. My goal is to always stay connected with people. Yesterday has past.
Today has come to plan for tomorrow. So, what have you done to be thankful for the things you have?
Everyday is a new day. Change is inevitable. It goes with or without you. A New day comes. Day to Night…. Morning to Evening; Some people live routinely, spontaneously or just plan for the day.
How do you deal with change? Sometimes people want control over change. Dictact the probability of the putcome. However, change occurs with or without our consent. Crazy, right? It could be as simple as a update, predicting the stock market or wanting your child to behave.
Today, Tomorrow and Evermore to Come.
Honesty and Integrity is one of the values my parents taught growing up. If we could not address in person; my sisters had to call it go to there house or meet up somewhere. Overall, there was a change happening, I was raised to be up front.
Change can change the outlook on yourself worth. This year, experience of change: Change can affect you directly or indirectly. It can be a unpredicted source of negative and positive influence on yourself and others. But people will remember how you responded.
The holidays are a special time for all, and you should take the time to indulge yourself. However, at the same time you should keep your health in mind because it’s easy to be tempted into going overboard.
It all starts with Halloween and all the extra treats that are lingering in your candy bowl. Then we’re lead into Thanksgiving, where the average person will ingest over 3 times the number of calories that they should be eating, or even more.
Then the winter holidays come along. Family togetherness usually equals lots of snacking and appetizers and big meals. Also, don’t forget all the baked treats! Can you eat all of these things? The answer is yes, but in moderation.
“A holiday is an opportunity to journey within. It is also a chance to chill, to relax. It is when I switch on my rest mode.” Prabhas
Follow these tips to help you stay in control of your fork:
1. Go in with a Plan. Before you put yourself into temptation, tell yourself how much you’re allowed to eat. In the weeks following Halloween, save yourself 10 pieces of candy to eat. Give the rest away to coworkers and neighbors. For Thanksgiving and other family holidays, allow yourself to indulge on one item such as the appetizers or the dessert – not both.
2. Don’t Be Too Strict. While you may be tempted to be tough on yourself during other times of the year, the holidays are a time you should allow for some relaxation from the strict behavior. Don’t try to get through entire evenings without enjoying any of the food. The starvation diet only works for so long until you fail and over-consume. Work on your moderation skills instead.
3. Don’t Punish Yourself. Everyone makes mistakes. If you do slip up and overeat one day, in the long run it won’t make much of a difference. Just tell yourself that you’ll try harder next time. Don’t be tempted to just give up and continue the poor eating decisions. It’s when you have many bad days in a row that you can ruin a good diet plan.
4. Watch the Alcohol Intake. It’s true; alcohol usually flows freely at holiday events. You can indulge yourself here as well. While you may be able to get away with having a few drinks spread out over the evening, remember that the calories add up. Consider alternating between alcoholic drinks and pure, refreshing water.
“Wine is sunlight, held together by water.” — Galileo
5. Wear Tight Fitting Clothes. If you have some issues controlling your holiday behaviors, consider wearing some tight fitting clothes. Don’t make yourself too uncomfortable, but at the same time you’ll want to feel the reminder if you begin to eat too much.
6. Plan Healthy Meals. If you’re hosting any of the holiday events, consider going with some healthier alternatives to some popular meals. Healthy doesn’t always mean bland or unappealing. Get creative and try some new recipes.
7. Remember to Take Breaks. During a long evening with family and friends, sometimes you’ll lose track of your eating habits. Make it a point to take breaks where you know there isn’t a plate or a drink in your hand. Concentrate on the conversations you’re having instead.
8. Eat Before You Go. If you’re off to a holiday event at someone else’s house, eat something healthy before you leave. This is especially important if you know you’ll be tempted by all the unhealthy treats that’ll be available. If you aren’t particularly hungry when you show up, you won’t feel such an urge to begin eating.
“Learn to enjoy every minute of your life. Be happy now. Don’t wait for something outside of yourself to make you happy in the future. Think how really precious is the time you have to spend, whether it’s at work or with your family. Every minute should be enjoyed and savored.” Earl Nightingale
Just remember to have a good time! If you’re bummed about not getting to eat everything that you want, concentrate on all the other aspects of the holidays. There are many other fun activities to engage in that don’t involve eating!
Is turmeric a magical super spice or just the latest food fad? It has played a major role in Eastern medicine for thousands of years and now it’s showing up in supermarkets and research journals worldwide.
If you like Indian food, you’ve probably been eating turmeric regularly. It’s a main ingredient in curry, and it gives mustard its golden color. It’s closely related to ginger and has a bitter flavor.
Research on its health benefits is still in the early stages, but evidence is building for some popular claims. If you like natural products that can enhance your wellbeing, look at what turmeric can do for you.
“I’m just keeping the faith. I continue to eat well, take turmeric, cayenne pepper, milk and honey, and exercise my eye muscles frequently.” ― Traci Medford-Rosow
Benefits of Turmeric:
Reduce inflammation. Turmeric contains a chemical called curcumin that appears to have anti-inflammatory properties. Some studies suggest that it controls arthritis pain as well as ibuprofen.
Strengthen bones. Certain forms of turmeric may even help preserve bone mass. The National Institute of Health is investigating whether it can provide protection from osteoporosis.
Manage cholesterol. Some experts already recommend turmeric for lowering unhealthy LDL cholesterol and increasing healthy HDL cholesterol. It’s especially helpful with a diet low in saturated fats and high in soluble fiber.
Quit sneezing. Do you have a cold that won’t go away? Turmeric may relieve symptoms such as runny noses and congestion. Helps depression. Turmeric also shows promise for managing depression. That’s because mood disorders may involve inflammation as well as changes in brain chemicals.
Stay updated. On the other hand, results are mixed when it comes to serious conditions such as cancer and diabetes. Your doctor can advise you on the latest findings and what they mean for you.
“Each spice has a special day to it. For turmeric it is Sunday, when light drips fat and butter-colored into the bins to be soaked up glowing, when you pray to the nine planets for love and luck.” ― Chitra Banerjee Divakaruni, The Mistress of Spices
Ways to Use Turmeric:
Boost digestion. Unfortunately, our bodies are not very effective at absorbing turmeric. You can aid digestion by consuming it with black pepper and fatty foods like oil.
Wash up. Due to its anti-inflammatory and antibacterial effects, turmeric may make your skin look and feel younger. Check labels to find turmeric in soap and cosmetics or find recipes online for making your own products.
Smell nice. Do you like woody and earthy scents? You can find turmeric in some perfumes or as an essential oil for your aroma therapy.
Safety Issues:
Go natural. There appears to be little risk when you use turmeric in the traditional ways. That includes eating it, drinking it, and applying it to your skin. You can add turmeric to salad dressings and scrambled eggs or sip it like tea. Keep in mind that even a little turmeric can stain your skin bright orange.
Watch for side effects. The most common side effects are nausea, diarrhea, and upset stomach. They occur mostly in those who are sensitive to one or more varieties of curcumin or those who use turmeric in large amounts over a long period of time.
Avoid complications. There are certain conditions that make it inadvisable to use turmeric. That includes being pregnant or breastfeeding or having gallbladder issues. If you’re having surgery, stop taking turmeric at least two weeks in advance because it may interfere with blood clotting.
See your doctor. While turmeric is generally considered safe, it’s important to talk with your doctor about any alternative or supplemental medicines you’re thinking about using. Your physician can advise you about whether they’re appropriate for you and explain any possible interactions.
While turmeric needs to be studied further, early evidence suggests that it’s safe and beneficial for reducing inflammation and helping to relieve related conditions such as osteoarthritis. Try it for yourself by adding a pinch to your favorite dishes or shopping for products with turmeric on the label.
Disclaimer: Content is reference purposes and is not a substitute for advice from a licensed health-care professional. You should not rely solely on this content, and assumes no liability for inaccuracies. Always read labels and directions before using a product. Statements regarding products have not been evaluated by the FDA, and these products are not intended to diagnose, treat, cure, or prevent any disease or condition. Therefore, we do not diagnose illness or prescribe pharmaceuticals. None of the information offered here is intended to replace any program that your medical physician has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking.
My health is a priority. I know that a strong and healthy body is important if I want to enjoy my life as much as possible.
I give my health the attention it deserves.
I visit my doctor as often as required. I take my appointments seriously and make the time in my life to avoid missing these visits. I see my doctor, dentist, and eye doctor regularly.
I listen to the health advice I receive and make the necessary changes in my life.
I focus my diet on healthy foods. I know what type of diet works best for my body and I follow it consistently. I know that healthy food is the foundation of good health. I love the taste of healthy food and limit the amount of unhealthy food in my diet.
I sleep enough each night. A good night of sleep is an important part of good health. My body needs to be restored each night, and I ensure I give it the sleep it requires. A full night of sleep is imperative to good health.
My body is growing stronger through regular exercise. Possessing a strong and fit body feels good. I am proud of my body.
Today, I give my full attention to my health. I make choices that support my health and physical fitness. My body is stronger and healthier each day.
Self-Reflection Questions:
1. What are my greatest health challenges? What am I doing to minimize them?
2. When did I last go to the doctor? Did I follow their advice?
3. What type of exercise do I most enjoy? How often do I do it?
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