Expert Advice

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Adequate Sleep is As Important as A Healthy Diet

Have you improved your diet and exercise habits without seeing the results people rave about, such as more energy, weight loss and immunity to sickness? Well, have you thought about how your sleeping habits might play a role?\r\n\r\nSleep has been called the “third pillar” of health, along with nutrition and exercise, yet according to the CDC, 35 percent of Americans report getting fewer than seven hours of sleep per night. Meanwhile, the recommendation for an adult is 7-8 hours. Sleep deprivation can significantly impact your energy levels, your ability to focus, your stress levels and your overall health. But there’s an easy solution that you can try right now! Implement a few of these expert tips to get more adequate sleep on a regular basis.\r\n\r\n Make Bedtime a Priority\r\n\r\n”It’s easy to say that getting a good night of sleep doesn’t matter, or put it off for an extra hour of…

7 Health Benefits of Focusing on Your Breathing

One of the most effective methods to calm down and reduce anxiety is so basic we often take it for granted: taking a breath. Focusing on your breathing can improve your well-being and decrease stress levels, and can even create physiological changes like lowering your blood pressure. When it comes to improving our health, many of us focus on our diet or exercise habits before we even consider the simple act of deepening our breath.\r\n\r\n“We take our breath for granted the way we take our heart beat for granted,” Carla Ardito, a breathing expert at Manhattan’s Integral Yoga Institute, told The Huffington Post. “The difference is we can work on our breathing.”\r\n\r\nAnd there’s plenty of precedent. For thousands of years, the yogic practice of pranayama (Sanskrit for “extension of the life-force”) has been used as a method geared towards reducing stress and healing the body and mind through intentional breathing…

Fueling Your Day with Breakfast

There is no better meal to fuel your day, than breakfast.  Although many of us can be tempted to skip a morning meal,  because perhaps we aren’t hungry, or too busy getting the kids ready for school or waking up late, breakfast eaters benefit from a number of perks, including feeling more energized throughout the day.\r\n\r\n \r\nHere are 5 healthy breakfast ideas from the experts.\r\n Some of these breakfast options take less than 5 minutes to make. So what’s your excuse?\r\n \r\n\r\n Scrambled Eggs & Dark Leafy Greens \r\n\r\n“I scramble or fry 2 to 3 eggs from organic, pastured hens in olive oil or coconut oil. On the side, or heated along with the eggs, I include a large serving of dark leafy greens (bok choy, spinach, kale, Swiss chard, mustard greens, etc.), and for added healthy fats, a handful of olives or 1/2 an avocado, sliced. ” — Ben Greenfield, Fitness and Triathlon…

Start… And Start Again

\r\n\r\nMany of us set out on a quest to conquer weight, smoking, or even procrastination. And often, after a few months of attempting to overcome our bad habits, or after a few ‘starts,’ we find ourselves stuck, discouraged or anxious. But it helps to remember that a start, is just that: a start. It is not the end. What matters most is that you begin wherever you are right now. If you fall back into old patterns, it’s simply another chance to start again. Every day, in fact, can be seen as another time we start again.\r\n\r\n \r\n\r\nHere’s what I mean:\r\n\r\nThoughts lead to feelings.\r\n\r\nFeelings influence behavior.\r\n\r\nBehaviors determine outcomes.\r\n\r\nOutcomes set belief systems.\r\n\r\n \r\n\r\nEven as our bookstores become filled with medical, technological and psychological answers to what happens and how to manage the emotional aspects of our lives, the reality is change cannot be accomplished without action. And action means starting where you are…

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