Winding Down In a Healthy Way

Winding Down In a Healthy Way

Tips

MazR 8:29 PM Add Comment

Okay, let's move on to health hack today.

Today's topic is healthy sleep.

This can be difficult to achieve if you are not aware about how you relax from your day, so here are three tips to help you improve your bedtime routine.

Number three, get rid of caffeine later on.

Coffee, pop, or energy drinks work against you when you try to rest.

Instead, choose water as your evening drink to make it easier to fall asleep.

Number two, make your room conducive to sleep by maintaining a comfortable temperature and blocking additional light with dark curtains.

That way you will be ready to sleep.

And number one, cut yourself from the screen time before going to sleep.

Lights from your cellphone and other devices can keep you awake and keep your mind fast.

Instead, try reading or meditating to help you fall asleep.

Heart Health For The Whole Family

Heart Health For The Whole Family

Tips

MazR 8:25 PM Add Comment

 - Did you know that taking care of our heart health is important for the entire family?

Today, we're checking in with an expert for some tips on what parents can do to help their kids take care of their own hearts.

First, make sure your kids are getting exercise in their day.

- Being sedentary, they're gonna build up plaques in their blood vessels.

They should be active at least 60 minutes a day.

That can help their heart being strong.

To help kids achieve that goal, also recommends limiting screen time.

- When they are using these electronic gadgets with the screen, they are not being active.

I recommend parents that they restrict their kids' screen time to be less than two hours a day.

And finally, make sure your kids are getting enough sleep to help their hearts remain healthy.

- Seven hours of uninterrupted sleep to have every night.

They will have less high blood pressure.

Making Healthy Veggie Burgers

Making Healthy Veggie Burgers

Tips

MazR 7:57 PM Add Comment

Welcome back, today I provide information for you from my home when I practice maintaining social distance.

And because many of us spend more time at home.

today we also try to make healthy food choices.

So let's find out how to maximize health benefits if a vegetarian burger is on the menu.

but I think the most we like to sink our teeth into delicious burgers whether it is meat based or vegetarian.

But, like all the food we eat it is very important to pay attention to the ingredients that enter the food.

So let's talk about the ingredients we put in or we might get it from a vegetarian burger.

- So many new burgers on the market now intended to imitate meat, they are truly processed.

Not all of them but many of the newer ones are now filled with inflammatory oils, they will be higher in salt, they are filled with proteins that are actually processed.

- Do you say it's healthier to make it at home?

- Really is similar to almost everything that is healthier to make it at home because you know what is happening in it.

- One important thing to think about is adding color when you make the vegetarian burger.

- Yes, we talked before about shopping for a rainbow at the grocery store and then eat it and technically the rules are more vibrant colors the more nutrition it has.

- Does it count the number of servings of vegetables we need to go in every day?

- Really, this is a great way to sneak up things on You can sneak into the burger and then you can too
fit above.

Tomatoes filled with lycopene.

Micro green, they are amazing, they're like a little dense
nutrition center.

Avocados are actually very good, healthy fats.

- We kicked here with these beans.

- We just throw the food processor.

If you have a larger food processor it's wonderful Because you can throw everything there at the same time.

We will only give a few deductions.

This is a good source of nutrition.

Then we will add a little taste to our onions.

Then we will add everything here because you need a little moisture.

Garlic cloves.

We will use my favorite kitchen tool.

And if you want to give me an actual lemon.

- Oh, lemon it's because you're on the plane.

- Good. - A little brightness with taste.

Now we add lemon juice or just spirit? - No, just cheer up.

Not only does it add flavor, it adds a lot of antioxidants.

Okay, then eggs and cumin and flour.

- Because this is the tie?

Yes

- I'll add a little salt to this because I know that will need it.

So we will leave this for about 15, 20 minutes.

The easiest way to form this is if you put a little flour in your hand, the shape becomes a small patty.

- so we did that and we headed to - Head to the stove.

We have all the fun things to put on top.

So these are just a few of my favorite things.

I like tomato slices, I like this a little gem baby lettuce, they are very tender and delicious,and of course micro green.

- My new favorite. - And avocado crumbs.

I like starting crumbs.

See we don't have bread, we use burgers as bread.

- What I learned today is by making your vegetarian burger at home, it's simple and easy, you put
good ingredients and you get all good nutrition comes out.

- Of course, you start with truly fantastic ones nutritious thing, beans.

So you have this platform to improve deep nutrition super delicious, fun, easy recipes that you can do at home.

- Do you make your own vegetarian burger?

Come on try this.

It is very nice!

Nutrition For Man

Nutrition For Man

Tips

MazR 7:51 PM Add Comment

 All right this one's for all the guys out there we know eating healthy can be.

Tough sometimes so we've got some tips to help you make healthier food choices.

Tip number one pass unprocessed food options focus on eating real foods.

Sticking to the outside perimeter of the grocery store get all your sweet..

Potatoes and veggies and lean meats and then just forgo the prepackaged handmade.

Foods if you will for her second tip gray suggest thinking twice about your.

Morning beverage routine instead of going to the coffee shop and begin.

Getting a big latte with a lot of milk and sugar swap out that for espresso or green tea you're gonna get really good energy from that but you're gonna save a lot of calories that are really unnecessary next gray suggests making breakfast at home if you make your own healthy breakfast here I'm a lot more.

The energy throughout the day so tries boiling some eggs for some hard-boiled eggs on the go grabbing a Greek yogurt you can even add your own fruit on top so you know skip some of that extra added sugar in the Greek yogurt you're going to give your body nutrition and energy right off the bat so that you can go out throughout your day and your mind has a lot of energy and nutrients to power you.

Through the day finally, if you're trying to stay away from junk food.

Don't forget about hydration a lot of times more dehydrated will crave our.

Sugar and carbs and salts so you want to just drink lots of water every day.

Troughout your day so you can fight off those babies there.

You have it four great tips to help men make healthier food choices

Satisfying Your Sweet Tooth In a Healthier Way

Satisfying Your Sweet Tooth In a Healthier Way

Tips

MazR 7:50 PM Add Comment

Pampering yourself with a sweet treat is always fun but not always the best in terms of eating healthy.

So today we share some tips on how to satisfy your sweet tooth in a healthier way.

- I think many people always want to be a little sweet and when you tell them sugar is bad for you
and you can't have it just makes them want it more.

So have something that has good nutrition with it also satisfies your sweet teeth like win win.

make healthier ice cream sundae.

With mashed bananas, cacao lime, and seeds or peanut butter.

- Bananas are super great, they have natural electrolytes, so potassium and sodium, and then butter seeds are good source of protein too.

So you have a very good balance.

 recommend exchanging your sugar snack for several dates.

- I like their dates filled with fiber and minerals.

They are very delicious and they are very sweet and it will really satisfy your sweet teeth, it's delicious.

 for classic combinations strawberries and dark chocolate.

- Strawberries are full of vitamins, antioxidants.

A little dark chocolate every day is not bad things at all according to almost every doctor and research papers on dark chocolate.

But it must be as dark as you can handle and only a little.

Colon Cancer Awareness

Colon Cancer Awareness

Tips

MazR 7:48 PM Add Comment

A big part of living healthy is paying attention to your body and talking to your doctor when something doesn't feel right to you.

This next man says doing that helped him catch cancer early and get on the road to recovery.

As a fitness professional, prides himself on prioritizing health.

Part of that means staying in tune with his own body.

So when he started noticing some changes, wanted to address them right away.

I was feeling kind of bloating in my stomach.

I was feeling uncomfortable.

So I just kind of noted it and then made an appointment with the doctor because I wanted to get further information.

I was just really trying to pay attention to my body.

After some initial testing,  doctors recommended a colonoscopy.

That exam provided some answers about what he was dealing with.

- In  case, he was found to have a tumor, a low rectal cancer.

So, colon cancer is an abnormal growth that develops within the lining of either the colon or the rectum.

A lot of times, the majority of the time, patients are actually asymptomatic and one of the reasons why we recommend what are called screening colonoscopies.

- The first thing I thought probably was shock.

Being 36 years old and being told this, it was like, no.

I've taken care of...

I'm probably in the best shape of my life at this point.

It kinda hit me like a ton of bricks.

- If it's caught early, then the polyp...

Or even if it's an early cancer, so to speak, the tumor or polyp can be removed endoscopically, i.e., during the time of the colonoscopy.

If it's unable to be removed that way then surgery would be the next option.

Ultimately, it was surgery that needed.

- Given the depth of invasion, so to speak, of this tumor into the wall of the rectum, he required a surgery to remove the rectum.

- It was a tough decision .

I wanted to make sure that I was around longterm.

When you're making decisions like this, emotions just come from that.

 It took two surgeries to put back on the path to health and help him reach the cancer-free milestone.

- Overall,  recovery went very well.

He's cured of his cancer.

Longterm, he should live a normal life and after a few years should be at no higher risk than the rest of the general population in terms of developing another cancer.

 says what got him through was the support of his wife and family.

It was unbelievable.

So I really tried to stay positive about it as much as I possibly could.

Focus on the positive. That's huge.

It's so huge in recovery. -  It took some time, but says he's feeling better and now able to focus on family.

I'm so excited that like every month that I get to see my son grow up.

We throw the ball and then chase it around in the yard and I'm able to run around with him is... is awesome.

Just trying to get back to more normal family life.

I try to really take advantage of that time that I have with them.

hope his story will help educate others about the importance of listening to your body and checking in regularly with your doctor.

- I would like people to know that screening is out there and to seriously consider doing it.

Colon cancer can be a silent killer.

It usually presents with no symptoms.

This is a cancer that we could significantly eliminate with more screening.

- Never would have expected it to be cancer.

It was the fact that I was able to pay attention to my body and look for answers.

We caught it a lot earlier.

Even if one person gets a colonoscopy out of this, that's all that matters.

I just want people to be the healthiest that they can be.

Now run! Run, run! - Yay!

Choosing The Healthiest Salad Greens

Choosing The Healthiest Salad Greens

Tips

MazR 8:12 PM Add Comment

- Salad is a great addition to any healthy diet, but do you maximize the health benefits?

Today, I provide information for our latest Healthy Eating.

to talk about all things salads.

we have to eat our vegetables because they are very good for our health.

- Exactly.

Green packed nutrition, so for a very small amount of calories You get a lot of nutrition.

Get lots of vitamins, a ton of minerals, antioxidants, and very healthy plant compounds our body needs.

They got Vitamin C, Vitamin A, Vitamin K.

Some have a little more than others.

Most have fiber and you even get protein.

Iceberg lettuce, bib lettuce ...

It's still good for you because I heard that like full of water, it might not have a lot of vitamins.

- Good.

So the rule of thumb is dark green has a lot of nutrients, but that doesn't mean that your romaine, your iceberg, no, it's still there.

It's a little lower in things like fiber and vitamins, but high in minerals, like calcium, potassium,  phosphorus, magnesium, so those are all very good things.

And again, crisp, high water content, that's important.

- When we shop for our vegetables, we make salads for lunch, or whatever it is, I might like spinach, but you encourage everyone to mix it.

- Challenge yourself to take a different at the grocery store and throws it in salads.

Maybe you might like it.

Green is a staple food for me.

I always have it in the fridge because they are very flexible, so you can do many different things with them.

So we'll start here with kale, actually.

Kale is a nutrient-dense green, it is packed with nutrients, and it has a little protein, around three grams per cup.

 It's like go-to green is romaine.

- So here, we have a nice Greek salad.

This lettuce is very good because it really is, it survives in all types of salads You want to use it.

This is higher in minerals, so you have calcium, potassium, phosphorus, and magnesium.

- Okay, what I like the most is micro-green.

It has nutrients in it.

- They are packed with nutrients.

It has more nutrients per serving  from their green peers.

I like to call it "vegetable confetti" because they are very fun to add to anything You are eating.

So here I sprinkled it on the pizza.

You can add it to the sandwich, You can add it to salads.

- And then we like our spinach.

- Yup. You can't go wrong with spinach and then you will reap the benefits of the iron, Vitamin C, Vitamin A and fiber.

One of my favorite ways to use it is with smoothies and so I thought it would be fun to make it today.

Okay, I will add, this is about two cups of spinach.

And that's the daily allowance that we want to get.

- Yup.

We have our bean milk, squeeze the lemon.

And I'll do half of the avocado, about two tablespoons of this pumpkin puree, You really won't taste it.

One more thing. We got protein powder.

And then that's all.

And we will combine all of this together.

- So easy.

I mean, the biggest takeaway we can learn starting today green will keep you healthy and we need to add more to our food.

It's easy to add and pack with nutrition.

A very good way to get more nutrition from justice the food we eat every day.