Women’s Health

Walk Every Morning To Boost Your Energy

Walking is one of the most accessible and simplest forms of exercise available, and it can be surprisingly effective at increasing energy levels. Not only does walking increase your heart rate, which pumps more oxygen to your cells and boosts metabolism, but it also helps regulate hormones like serotonin and endorphins that are associated with happiness and enhanced energy. Furthermore, incorporating a regular routine such as a morning walk into your daily lifestyle can help break monotony or boredom and recharge your batteries throughout the day. Here are some tips on how to maximize the benefits gained from walking in order to boost your energy levels.

Why Walking Increases Your Energy

The most obvious benefit of walking is that it increases your heart rate and gets oxygen flowing to cells throughout the body, which in turn helps to boost metabolism. This helps to break down foods more efficiently and use them as fuel for energy. Additionally, walking can release endorphins and other hormones associated with happiness and improved moods, leading to enhanced feelings of vitality. Finally, studies have shown that outdoor walks in nature are especially beneficial due to their calming effects, providing a sense of sanctuary from everyday stressors.

Why Walking in the Mornings Can Increase Your Energy Levels

Early morning walks are an excellent way to jump-start your day and get going with a burst of energy. As the sun rises, your body is naturally stimulated by endorphins and hormones associated with happiness and energy release. Furthermore, walking in nature can help to bring balance to the mind, clear mental clutter caused by stress, and put you on track for a productive day ahead.

Start with a 30-Day Challenge

If you’re not sure if daily walks can really boost your energy levels or not, why not give it a try? Try taking 10–15-minute early morning walks each day for at least 30 days and see how you feel after that time period has passed. After such a short amount of time, you should have some sort of indication as to whether this activity is beneficial or not.

General Tips

First, set aside a specific time each morning to take your walk and make sure you stick with it. This will help to ingrain the activity into your daily routine and increase your chances of success. Second, remember that walking doesn’t have to be boring; try incorporating activities such as listening to music or podcasts, play games like “I Spy” with friends or family members, or even take a book along for some light reading material. Lastly, don’t forget to warm up before your walks in order to prevent any injuries from occurring.

Overall, walking is an easy and accessible way to boost energy levels throughout the day. Incorporating this activity into your daily routine in the form of a morning walk can be especially beneficial, providing clear mental clarity and a sense of balance. Additionally, it can help to release endorphins and other hormones associated with happiness and energy boosts. Try out the tips provided here to make the most out of your walks and get started on recharging your batteries today!

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Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

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The Possible Connection Between Your Thyroid and Migraines

Migraines and thyroid dysfunction are both common medical conditions that many people suffer from. Migraine headaches cause intense, throbbing pain often accompanied by nausea, vomiting, and sensitivity to light and sound. Thyroid dysfunction is a condition where the body produces too much or too little of the hormone thyroxine. Both conditions can significantly reduce quality of life if left untreated, making it important to understand any potential connections between them.

In this post I will discuss the possible connection between suffering from migraines and having thyroid issues. We will also look at some of the main causes of migraine headaches and what might lead to thyroid dysfunction in order to help better inform individuals who may be struggling with either or both conditions.

Is there a connection between Migraines and Thyroid Dysfunction?

Research suggests that there may be a link between migraine headaches and thyroid dysfunction. Studies have found that people with thyroid disease are at an increased risk of developing migraines, due to the fact that abnormal levels of thyroxine can lead to changes in serotonin levels which can trigger headaches. It is not definitively known if low or high thyroid hormones are more likely to affect migraine frequency, as both have been associated with migraine occurrence.

What are the main causes of Migraine Headaches?

The exact cause of migraine headaches is unknown; however, they tend to run in families and certain factors may increase your likelihood of experiencing them such as hormones, stress, certain foods or drinks, and environmental changes. Hormonal changes are a common trigger for migraines in women due to the fluctuations of estrogen during menstruation, pregnancy and menopause. Stress can also be a major factor in triggering migraines, as well as certain foods like aged cheeses, processed meats, and alcohol.

What are the causes of Thyroid Dysfunction?

The underlying cause of thyroid dysfunction is not always easy to determine. It’s most commonly caused by an autoimmune disorder called Hashimoto’s disease which leads to the body attacking its own tissues and producing antibodies against them. Other causes can include iodine deficiency in the diet, a family history of thyroid dysfunction or certain medications.

Migraines and thyroid dysfunction are both complex medical conditions that can lead to significant impairment of quality of life. It is important to be aware of the possible connection between them, as well as the causes and triggers associated with each in order to better manage symptoms. If you think you may be suffering from either condition it is best to seek medical advice so that an appropriate diagnosis and treatment plan can be established.

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Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

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5 Common Causes of Poor Gut Health

What is Poor Gut Health?

Gut health is the condition of the digestive system, which includes the stomach, intestines, and other organs that aid in digestion. This system breaks down food into nutrients that the body can absorb and use for energy. A healthy gut allows the body to absorb these nutrients efficiently and eliminates waste effectively.

However, poor gut health can lead to a number of problems. These include bloating, constipation, diarrhea, acid reflux, and difficulty digesting and absorbing nutrients. In some cases, poor gut health can also be a sign of an underlying medical condition.

Common Symptoms of Poor Gut Health

There are a number of different symptoms that can be associated with poor gut health. The most common include bloating, constipation, diarrhea, acid reflux, and difficulty digesting and absorbing nutrients.

  • Bloating is a common symptom of poor gut health. This is often caused by gas or fluid build-up in the stomach or intestines. Bloating can also be caused by food sensitivities or intolerances, such as lactose intolerance.
  • Constipation is another common symptom of poor gut health. This occurs when there is difficulty passing stool or there is a decrease in the frequency of bowel movements. Constipation can be caused by a number of different factors, including dehydration, a lack of fiber in the diet, or certain medications.
  • Diarrhea is another common symptom of poor gut health. This is usually caused by an infection or food intolerance. Diarrhea can also be a side effect of certain medications.
  • Acid reflux is another common symptom of poor gut health. This occurs when stomach acid flows back up into the esophagus, causing heartburn and other symptoms. Acid reflux can be caused by a number of different factors, including a hiatal hernia, diet, and certain medications.
  • Difficulty digesting and absorbing nutrients is another common symptom of poor gut health. This can lead to nutrient deficiencies and weight loss. Difficulty digesting and absorbing nutrients can be caused by a number of different factors, including celiac disease, Crohn’s disease, and ulcerative colitis.

5 Most Common Causes of Poor Gut Health

1) Gluten in Your Diet: Gluten is a structural protein found in wheat, rye, and barley. It can cause a number of different gut problems, including bloating, constipation, diarrhea, acid reflux, and difficulty digesting and absorbing nutrients. If you have a sensitivity or intolerance to gluten, it’s important to avoid foods that contain it.

2) Wrong Fats: Fat is an essential part of a healthy diet. However, too much of the wrong kind of fat can lead to gut problems. Saturated and Trans fats can cause inflammation in the gut, which can lead to a number of different problems, including bloating, constipation, diarrhea, and acid reflux.

3) Too Much Alcohol: Drinking too much alcohol can lead to a number of different health problems, including liver disease, pancreatitis, and gastritis. Alcohol can also cause inflammation in the gut, which can lead to a number of different problems, including bloating, constipation, diarrhea, and acid reflux.

4) Lectin Sensitivity: Lectins are proteins found in plants. Some people are sensitive to lectins and can experience a number of different gut problems, including bloating, constipation, diarrhea, and acid reflux. If you think you may be sensitive to lectins, it’s important to avoid foods that contain them.

5) Too Stressed Out: Stress can lead to a number of different health problems, including heart disease, anxiety, and depression. Stress can also worsen existing gut problems. If you’re feeling stressed, it’s important to find ways to relax and reduce your stress levels.

Download My Free Meal Plan

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

Healthy Resolutions for The New Year

As the new year approaches, it’s time to start thinking about some of our healthy resolutions that we want to keep in 2023. Becoming a healthier version of ourselves is something that many of us strive for all year round and setting achievable goals can help make this easier. But how do you actually go about making successful healthy resolutions? This post will cover the basics of what you should know before starting your journey towards creating healthier habits, as well as providing tips on how to stay motivated and make sure your resolution lasts through 2023!

A Healthier You New Year Basics

The first step towards achieving your health goals is understanding where you currently stand. Take inventory of where your diet and exercise are now, so you can have a clear idea of where you want to go. Setting realistic goals that can be broken down into smaller, achievable steps is key. Write out your goal and include the actions you plan to take in order to reach it. With any resolution, it’s important to keep in mind that progress is not linear; sometimes it will be slower than expected, while other times it will move faster. Remind yourself that this is normal and focus on the small improvements each day!

Do’s and Don’ts of New Year’s Resolutions

When making your resolution, make sure they are specific enough so they can actually be achieved—for example ‘exercise more’ should be changed to ‘go for a 30-minute jog three times a week.’ Additionally, it’s important to set achievable goals; resolutions should be something you can actually do and not too extreme or far-fetched.

Make sure your resolution is realistic based on the time, resources, and support systems you have available. Don’t forget to break it down into smaller tasks that are easier to achieve so that you can start seeing results sooner!

It’s All About Small, Continuous Changes

The key to making changes stick is small steps—small goals that can be completed in a short amount of time lead to big wins over time. Identify one area where you want to make a change, whether this is your diet, exercise habits or lifestyle choices. Then work on breaking it down into smaller tasks that you can complete each day. Celebrate the small wins and track your progress—this will help keep you motivated to achieve your goal!

Mind and Physical Resolutions

It’s important to remember that resolutions don’t just have to be physical goals; they can also include mental health goals. Make sure you’re taking time for yourself to relax, reflect, and recharge. Prioritize activities like reading, listening to music or podcasts, meditating and journaling—all of which can help lower stress levels and increase happiness.

Celebrate All Wins

No matter how big or small the win may be, make sure you take a moment to celebrate! Whether it’s a new healthy habit you’ve been able to stick to for a week or the fact that you’ve made it through another day, each success should be acknowledged and appreciated.

Creating healthy resolutions is an important part of being able to make real and lasting changes in your life. By understanding your starting point and setting achievable goals, breaking them down into smaller tasks and celebrating all wins – big or small – you are taking the first steps towards creating healthier habits that will last well into 2023! Good luck on your journey towards becoming a healthier version of yourself!

Need a Health Reset?

Get ready to regain your vitality and feel like yourself again!

This monthly membership will take you through the core symptoms that needs to be addressed when you are looking to optimize your health. You will learn the importance of self-care strategies, overcome emotional eating, and take a deep dive into what you need to do for YOUR body to regain your vitality and feel like yourself again.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

Your Healthy Eating Guide for This Holiday Season

The holidays are a time for celebrating and enjoying family, friends, and delicious food. But all that indulgence can add up quickly if we’re not careful—especially when it comes to our waistline! This doesn’t mean you have to miss out on the fun of holiday feasting. With these tips for healthy eating this holiday season, you can enjoy your favorite dishes without sacrificing nutrition or your health.

Healthy Feasting Basics

One of the best ways to make sure you keep your diet in check is by focusing on balanced meals. Aim to fill up half of your plate with vegetables, a quarter with lean protein sources like fish or chicken and the other quarter with starchier items like whole grains or sweet potatoes. Cutting down on processed foods and added sugars is also important. When it comes to drinks, try to limit your intake of sugary sodas and opt for water or herbal tea instead.

Smart Substitutions

It can be tough knowing which ingredients should stay and which should go when making traditional recipes healthier. Using substitutes like Greek yogurt in place of sour cream, low-fat cheese instead of regular cheese, and whole wheat flour rather than all-purpose flour are great ways to cut back on fat and calories without sacrificing taste. You can also experiment with healthy oils like olive oil, avocado oil, coconut oil, or nut butter for baking instead of butter or margarine.

How To Be Gluten Free and Still Enjoy Holiday Meals

Those with gluten sensitivities can still make their favorite holiday dishes without compromising on taste. Instead of traditional wheat flour, use gluten-free options such as almond or coconut flour. You can also substitute quinoa, buckwheat, or amaranth for other grains like oats or barley. If you’re baking your own treats, make sure to check the ingredients list to ensure they don’t contain any hidden sources of gluten.

Drinking Basics

Alcoholic beverages are a staple at many holiday gatherings—but it’s easy to overindulge if you’re not careful! Choose drinks with fewer calories and sugar whenever possible, such as wine spritzers, vodka soda or light beer. Make sure to drink plenty of water in between each alcoholic beverage and don’t forget to pace yourself—sipping on your drinks slowly will help you avoid drinking too much.

Avoid These Foods

In addition to limiting processed foods, it’s important to stay away from unhealthy fats like trans fats and saturated fats found in fried foods and baked goods. Refined carbohydrates should also be avoided since they can spike blood sugar levels and lead to weight gain. Additionally, limit the amount of salt that is added when cooking dishes—too much sodium can cause fluid retention leading to bloating.

Be Sure to Include These Items to Your Holiday Meals

Include plenty of colorful fruits and vegetables, such as peppers, carrots, kale, apples and oranges. Add lean sources of protein like fish, eggs and poultry. Whole grains like quinoa or brown rice can also make a great addition to your holiday menu. And don’t forget about healthy fats—avocado, nuts and seeds are all good choices when you’re preparing your meals.

The holidays are the perfect time for gathering with family and friends for some delicious feasting. But it doesn’t have to be an unhealthy affair! By following these tips for healthy eating this holiday season, you can enjoy all your favorite dishes without sacrificing nutrition or your health. With just a few simple swaps, you can make any meal healthier and more enjoyable. Happy feasting!

7 days to a healthier, more vibrant YOU!

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

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