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11 Healthy Weight Loss Tips After Pregnancy

by Guest Contributor
written by Guest Contributor

Losing weight after you have a baby is difficult, and it’s often different with each pregnancy. With one pregnancy, the weight might fall off, but next time, it might be a struggle to lose even a few pounds. Weight loss after pregnancy is always troublesome, and moms usually spend most of their time worrying about their baby rather than their own health.

I understand the struggles; I’ve had three kids and had to lose weight after each baby. Most importantly, losing weight had to be in a healthy way. I breastfeed my babies, and dramatically dropping weight while breastfeeding can cause your milk supply to crash. It’s tempting to resort to drastic measures to get back down to your pre-baby weight, but you have to do what’s best for you and your baby.

Here are 11 tips to help you lose weight after pregnancy in the healthiest way possible.

1. Remember to Eat Full Meals

It can be hard to remember to eat when you have a new baby. Everything is centered around diaper changes, feedings, cuddles, and (if you’re lucky) nap times. There were some days after giving birth when I would realize I hadn’t eaten at all. Instead of taking the time to sit down for an actual meal, I would usually reach for something quick, like chips or a sandwich. 

I eventually learned that was a mistake.

Cutting back on eating may help you lose weight, but it’s not a healthy way to do it. Also, if you’re breastfeeding, you need to eat so you can create milk to feed your baby. A balanced, healthy diet is the best way to go about losing weight after pregnancy.

  2. Eat the Right Foods

So, you remembered to eat, but reaching for that pan of brownies or having pancakes every breakfast doesn’t help either. Your body needs nutrients to help it come back to its healthiest form, and you need fuel to produce enough milk for your baby.

Your goal is to eat healthy foods. You want to eat things such as lean meat, chicken, eggs, fruits, vegetables, yogurt, whole grains, legumes, and beans.

Photo by Dana Tentis from Pexels

  3. Healthy Snacks

Snacks are my downfall. I can eat healthy meals, but I give in to temptation and grab some chocolate chips for a snack. Remember this, bad snacks erase the work you put in with healthy meals.

Breastfeeding mothers often feel hungrier, so you tend to find yourself snacking more often. Include healthy snacks in your menus such as nuts, whole grains, strips of veggies and dip, yogurt mixes, and granola. Finding healthy snacks doesn’t mean it can’t be delicious.

  4. Don’t Eat Too Late

When you’re up late at night, it’s easy to snack, and that snacking is typically not healthy. You’ll find yourself reaching for bowls of ice cream, chips, or other unhealthy treats. Even if you ate well all day, eating late at night can erase all of that good work you did throughout the day.

Photo by Sharon McCutcheon from Pexels

 5. Avoid Fast Food

When you’re busy, fast food seems like the obvious choice. The problem is, t’s not good for your waistline. 

Eating at home is the cheapest and healthiest choice when trying to lose weight after pregnancy. Pack your lunches if you’ll be out and about during lunchtime. It’s also a good idea to write meal plans to avoid grabbing a pizza or take-out food.

  6. Drink Plenty of Water

Drinking plenty of water is essential. You need to drink at least eight glasses of water a day. Drinking enough water helps flush toxins out of your body, and it helps keep you away from calorie-filled drinks.

Water also has other benefits. For example, it helps prevent dehydration and improves your metabolism, which is a vital part of properly managing your weight.

Fluids are necessary, so don’t limit yourself to water. Try soups, stews, fresh juices, and smoothies. Those are all good selections when you’re trying to lose weight.

  7. Get Moving Each Day

Perhaps the hardest thing of all after pregnancy is making time to exercise on a regular basis. You have so much to do when you’re a new mom, but including a form of exercise each day in your daily routine is a good idea.

You don’t need to pick any crazy exercises. Walking, jogging, dancing, swimming, yoga, and more are good picks.

Photo by Daniel Reche from Pexels

8. Sleep As Much As Possible

Getting sleep when you’re a new mom is nearly impossible. A straight eight hours of sleep is like the holy grail for parents—don’t expect to find it.

Try to get as much sleep as possible. Being sleep deprived adversely affects your metabolism and will slow down your weight loss process. Find time to take power naps, take advantage of babysitting offers from family members, and go to bed as soon as your baby falls asleep.

9. Try Yoga

Yoga is one of the best exercises to start when you want to lose weight after pregnancy. You can watch a video on TV and practice yoga moves when your child is taking a nap. If you can get away for an hour, a yoga class is a gentle way to add exercise to your weekly routine.

10. Walk Often

You need to try to incorporate exercise into your daily routine, and walking is a daily routine that you need to check off every day. Try to walk as often as you can, even if that means taking your baby with you. Walk to the library, to the store, or more. All you have to do is put your baby in a carrier or stroller.

11. Give Yourself Time

Most importantly, give yourself time to lose the weight. It took you nine months to gain the weight, so don’t expect it to disappear in a few weeks. You usually can’t exercise for the first six weeks after giving birth, and starting slow is a smart idea.

Try not to lose focus on the goal: healthy living. If you focus on the numbers on the scale, it’s easy to lose motivation. Keep focusing on the small changes that you’re incorporating in your life. Don’t feel stress or depressed.

Losing Weight after Pregnancy

Your goal is to live a healthy life. The dropping numbers on a scale are the side benefit of a healthy lifestyle. By focusing on eating well, sleeping, and getting active each day, you’ll find that the weight drops off slowly. Remember that breastfeeding mothers need to slowly drop the weight to avoid a dramatic drop in your milk supply. 

Author Bio

Kate Boynton is just another mama of three constantly striving to do her best. She loves organizing things into lists and helping others find what they are looking for. You can find her sharing Postpartum Health hacks & tips on her blog.

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FitnessHealthLifestyle

How Physical Activity Leads To An Improved Quality Of Life

by Guest Contributor
written by Guest Contributor

No matter how strict you are in maintaining healthy eating habits, there’s no success in well-being improvement without physical activity. Raising your heartbeat isn’t just beneficial for your muscles and body, but it also improves your mental health and longevity. From weight loss to improving memory and intelligence, regular exercising brings many advantages to your lifestyle.

Mental Wellness and Working Out

Physical benefits of fitness greatly influence the overall body and mind wellness and help in having a more positive self-perception. When you put conscious thought into maintaining a healthy weight, let alone take the right action, you immediately show that you care. This is very important since our self-confidence dramatically depends on the way we think of ourselves and how much we like what’s in the mirror.

If you are not happy with your looks, you may not be satisfied with who you are at the moment, and acknowledging that fact is important. By improving the condition of our bodies—becoming stable, agile, fit, in shape and healthy—we kick-start a chain of other positive changes. If you are satisfied with how you look and feel, you will project a more positive attitude in other areas of your life, build your self-confidence, and regain love for life in general.

Hitting the gym is always the right choice when you want to work on a positive self-image. Weight lifting or group training like CrossFit, pilates, or yoga are there to help you see immediate progress and change in your body shape and size. Is there a better motivation booster than tangible proof that your hard work is paying off? It’s also essential to acknowledge success and congratulate yourself on making positive changes in your lifestyle.

Exercising as a Way of Relaxing

Spending time in solitude can be very useful for dealing with negative thoughts, stress, and anxiety. Getting rid of restlessness and worry is best done by refocusing and getting busy with something productive and mind healing. Activities like walking in nature, hiking, cycling, or playing golf can be great ways of isolating yourself from hectic surroundings and creating quality “me time.”

Golf can do wonders for a stressed out mind. Being outdoors and enjoying the serenity of nature is great for relaxation and the first step toward a peaceful mind and balanced emotional state. It’s just you, the ball, the hole, and your thoughts. The more you practice, the more you will experience mental liberation and regain stability that comes with spending time with yourself.

This kind of mental practice leads toward a healthy mind, better emotional control, and higher resistance to stress, anxiety, and restlessness. This beautiful sport fosters greater self-management and psychological maturity which are both essential for overall mental growth.

Don’t forget to be informed about the best gear for golfers. Being comfortable and safe is just as important as the game itself. There are various websites, like Wired Golfers, that are informative and useful for finding appropriate golfing equipment depending on your playing proficiency and needs. Using a golf club which is too small or wearing uncomfortable shoes can cause health issues of their own in the future and ruin the entire experience.

Fight Depression with Movement

Movement is cross-sectionally associated with lowering neuroticism, anxiety and depression. However, it is crucial to have in mind the fact that not all exercise can be linked with decreasing symptoms of depression, especially more complicated cases, like clinical depression treated with medication.

Research has shown that moderate-intensity physical activity, like running, is highly beneficial. It helps in releasing chemicals like endorphins, the mood-boosting hormone, without being too intense and demanding for the body and the mind, especially for beginners or non-sporty types.  Low-intensity exercise sustained over time holds the actual value to achieving mental benefits since it spurs the release of proteins called growth factors, which cause nerve cells to grow and make new connections.

Running and jogging are great for getting active, but not overdoing it. Opting for jogging can be a great start since it doesn’t give you the feeling of actually being restrained to a gym. It’s done in the comfort of your neighborhood or a close area, in the open air, and it feels as natural as simply walking—very important for avoiding stress and pressure of making a change.

True fulfillment comes from inner confidence and satisfaction. Getting active will not only help you create a healthy body but also a healthy mind. When the physical and the psychological are in balance, you’ve got yourself a recipe for a long and healthy life.

About the Author

David Barnes is a sports enthusiast who loves to spend time with his kids, learn to cook new meals, teach kids baseball, spend time outdoors, and enjoy a healthy lifestyle. Most of all, he enjoys the fresh air in the sunrise.

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Health

Tips To Better Your Family’s Vision

by Guest Contributor
written by Guest Contributor

For adults and children alike, there are plenty of choices that can improve eye health. This article will lay out easy and essential tips you can use to better your vision. Better yet, you can then use your newfound knowledge to help your whole family make the best choices for their eye health.

Eat Healthy

Making healthy food choices is vital to living an overall healthy life, but did you know there are wholesome foods that are especially good at improving vision? Some foods can support eyesight, improve night vision, and even help protect your eyes. Healthy foods aren’t exactly cheap, but there are ways to better incorporate nutritious options into your meals on a budget. Even if you have to make a few financial changes, healthy eating and good eyesight are always worth it.

Here are healthy foods to consider adding into your family’s diet to help better your vision:

  • Nuts, legumes and citrus fruits help prevent age-related issues such as cataracts and macular degeneration. Walnuts, peanuts, lentils, oranges, and grapefruit are some of the foods you can try out to help if you’re concerned with your eyesight due to aging.
  • Orange foods like sweet potatoes, carrots, and apricots are usually high in vitamin A and beta carotene, which helps your retinas work properly, absorb light, and helps keep your eyesight in tip-top shape!
  • Foods that are high in omega-3 fatty acids, like fish, help prevent dry eyes and macular degeneration. Tuna, salmon, and trout are great options to try because they are high in omega-3s.

Value Eye Protection

Protecting your eyes is essential to avoiding blindness and other vision issues. From sunglasses and hats to computer protection – there’s a lot to consider when it comes to the safety of your eyes!

  • Sunglasses and hats are an obvious choice of eye protection. When out in the sun, be sure to protect your own eyes and your children’s. Sunglasses and hats with brims can help block you from sunburnt eyes, dry eyes, blurry vision, and even blindness! Whether you’re out running errands, at a sports game, or having a beach day, don’t forget your sunnies! If your kids are too young to wear sunglasses for protection, make sure to pack them a hat.
  • Kids and adults spend more and more time looking at electronic screens. To help protect against damage caused by harmful blue light, consider the protection of blue light glasses. These filter out the blue light before it reaches your eyes to help prevent dry eyes and headaches.
  • If your children are involved in sports, always take precaution with their eyes, especially if they wear glasses. Lacrosse, football, and field hockey are some sports that require eye protection, but still, consider the option of protecting their eyes in sports like basketball and soccer too.

Gain and Give Knowledge

As a mama, the most important thing you can do is gain knowledge on how to live a healthy life and share that with your children. Whether it’s practicing eye safety, empowering them to speak up if they feel like something isn’t right with their health or vision, or simply making better food choices. All of these things can make a world of a difference when it comes to their health and well-being.

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HealthKidsMotherhood

Warning Signs That Suggest Your Child Needs Braces

by Guest Contributor
written by Guest Contributor

Parents with growing kids usually would wonder whether braces are a necessary investment or not. But an orthodontist can look out for warning signs to help you determine whether your child will benefit from orthodontic treatment. Many parents are aware of the advantages of an orthodontic evaluation, but they’re often strangers to the important signs in terms of orthodontics for kids. 

Here are 7 Warning Signs for Kids Who Need Braces:

Thumb Sucking

When kids suck their thumb, it can push the front upper teeth in an outward direction, resulting in an open bite. While thumb sucking is normal for kids, it’s important to break the habit at the age of 2, when all their baby teeth have come out.

Eating Problems

Kids may face problems with biting and chewing. This indicates problems with the jaw and the teeth don’t meet at a proper point. Braces effectively fix these problems not just to straighten your child’s teeth, but also to set the jaw in the desired place.

Irregular Loss of Baby Teeth

When your child starts losing teeth irregularly, it’s time to visit an orthodontist. There is a possibility that there is not enough room in their mouth for teeth to properly erupt. Additionally, it could also indicate a problem of overcrowding which can be fixed with the help of braces.

Speech Struggle

A lisp is the most common speech issue that can be fixed by braces. When the teeth don’t meet properly in the center of the child’s mouth, they struggle with speech.

Crooked Teeth

A lot of parents wonder if braces for crooked teeth are a necessity. While it’s you and your kid who can decide your aesthetic preferences, crooked teeth can fix problems like:

  • Dental discomfort
  • Lack of self-confidence
  • Advanced dental problems later on
  • Issues with speaking, chewing, and flossing

Missing Teeth

For some kids, permanent teeth never descend in the first place. Kids may have their baby teeth intact or a gap where the adult tooth never grows. In such cases, braces can help the rest of the teeth to stay in place and develop properly. Braces also help to straighten other teeth that may either be crooked or imperfect.

Difficulty Closing the Jaw

There are times when teeth grow in incorrectly, but the problem isn’t detected at first glance. These issues usually occur at the root, but at the surface, the teeth appear straight. If your child faces difficulty in closing their mouth or choosing, they may need braces.

You’re not expected to diagnose your child’s orthodontic or dental issues all by yourself. If your child faces any of the above issues, it’s time to take them to an orthodontist immediately. Braces re-align teeth and strengthen gums at the same time. Your child’s dental health always comes first, and it’s better to be safe than sorry. A failure to obtain braces when needed can lead to serious medical issues.

While a lot of kids may not like the idea of braces at first, it’s a healthy smile and a better bite that will pay off in the long run!

About the Author

Emily Taylor found the perfect fit for herself as the Online Marketing Manager at Thurman Orthodontics in Fresno CA as she believes that a great smile does more than just make a person look great – it makes them feel great as well. The power of a smile has always been a mystery to Emily and she loves researching and writing about it. She loves to write about everything to do with a healthy bite and a beautiful smile – whether is it ways to achieve it or the importance of it in the various aspects of life. What brings a big smile on Emily’s face is her family and surfing. She also likes to bake and her children and co-workers call her the cookie fairy!

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BeautyBeauty & StyleHealthLifestyle

Say Bye-Bye To Chloasma And Dark Spots With These Helpful Tips

by Modi Ramos
written by Modi Ramos

If there is anything that shows the signs of aging, it is most certainly our skin. It’s this covering we wear that shows the world who we are, and imperfections can seriously affect our self-esteem. Dealing with dark spots is not easy. Even for women who are not vain, it can take a toll on one’s self-esteem and directly affect a woman’s self-confidence.

There are a number of causes for dark spots, ranging from general hyperpigmentation, melasma, to the “mask of pregnancy” which often fades shortly after giving birth. For myself, I think the combination of sun spots and pregnancy hormones forged to create an unkind combo of dark spots on my skin. Dark spot correctors can be rather pricey, and sometimes they’re not even worth it. But there are, in fact, some products that have proven effective in diminishing the appearance of dark spots. 

What is Melasma?

Melasma (muh-LAZ-muh) is a common skin problem. It causes brown to gray-brown patches, usually on the face. Most people get it on their cheeks, bridge of their nose, forehead, chin, and above their upper lip. It also can appear on other parts of the body that get lots of sun, such as the forearms and neck.

Obviously a quality sunscreen is your #1 weapon of defense when it comes to preventative care, but there are methods you can try to help your dark spots without having to seek out expensive med spa treatments (i.e. IPL facials, etc).

What is The Mask of Pregnancy?

An example of hyperpigmentation is melasma (also known as chloasma). This condition is characterized by tan or brown patches, most commonly on the face. Melasma can occur in pregnant women and is often called the “mask of pregnancy,” however, men can also develop this condition. Melasma frequently goes away after pregnancy. It can also be treated with certain prescription creams (such as hydroquinone).

It’s important to note that pregnancy affects each woman differently. For instance, I didn’t have the mask of pregnancy with my first two pregnancies, but with my third pregnancy, my entire forehead was roughly 4 shades darker than the rest of my skin. I’m naturally blonde with fair skin, so hiding this tan forehead was no easy feat; I opted for bangs as a temporary fix. And several months after pregnancy, my “mask” was still there.

Here Are 3 Natural Dark Spot Remover Methods To Try:

Lemon Juice Spot Treatment for Dark Spots

Lemons have been used for years as an ingredient in facial products because of its high levels of vitamin C, which can help lighten dark spots on your skin. A lemon scrub can also be used to help lessen the appearance of dark spots on your face.

For the lemon juice spot treatment, start by purchasing fresh lemons from the store. Skip on the little lemon juice concentrate bottle, even though it might seem like an easier solution–fresh is key here. Once you’re ready to apply, roll the lemon on the counter for a few minutes to stimulate the juices inside the fruit. Then slice your lemon crosswise and take a Q-tip to apply fresh juice directly to the darkened area. Allow the juice to dry, then rinse with cool water.

Repeat this treatment each morning and evening until the spots fade. Beware that the lemon juice makes your skin sensitive to sunlight, so you need to use sunscreen or reduce your exposure to sunlight while using this treatment.

Vitamin E Oil

This wonder oil has long since been used by aestheticians and dermatologists alike for treating the skin. Since Vitamin E is considered an antioxidant, the oil helps target free radicals that can cause damage to your skin. You can purchase Vitamin E oil from your dermatologist or skin/med spa, or you can find a quality product to purchase off of Amazon, like the one featured below:

100% All Natural & Organic Vitamin E Oil For Your Face & Skin

For the liquid, apply a tiny dab before bed, massaging gently in a circular motion to treat the dark spot area. If you have the capsules, then pierce through the encasing and do the same method listed for the liquid form. In just a few weeks time, you should start to see a noticeable difference in the appearance of your dark spots on your face.

Aloe Vera Gel

When you were a kid, and you got a sunburn or a nasty scrape, did your mother ever reach for that bright green gel to doctor you up? The aloe vera plant is known by many for having medicinal properties, and it reportedly is great for helping to reduce the appearance of dark spots on your skin. If you happen to have an aloe vera plant at home, try using the fresh juice straight from the plant, massaging your dark spot area for two minutes at a time. If not, this product off Amazon has great reviews, and it’s both natural and safe:

Feel like you need a little more intervention to kiss those dark spots or chloasma bye-bye for good?

We’ve got the solution for you, need not worry! It’s proven to reduce and diminish the appearance of dark spots, especially on the face. It contains natural ingredients, and it won’t cause your skin to turn red or react. 

This wonderful, highly-rated product available on Amazon from the good folks at Admire My Skin will help you diminish those dark spots once and for all!

Admire My Skin’s Ultra-Potent Brightening Serum, $21.85

There are several user submitted images showing how terrific this product is, just like the one below…

More about the product for your below:

  • ✅ 2% HYDROQUINONE – Helps brighten and fade dark spots, hyperpigmentation & melasma: The acids gently peel dark spots to reveal brighter skin: This product can be used either once OR twice per day
  • ✅ OUR PROMISE TO YOU – We promise this OTC product will provide effective results within 4 weeks when used as directed: The directions on the product label says “use once or twice daily”
  • ✅ CONSIDERED TO BE MORE effective than other hydroquinone products and melasma treatment creams: the directions on the outer box says “use twice daily or as directed by doctor”

No one wants to see dark spots or the signs of chloasma when they look in the mirror. But by following our expert tips or purchasing this inexpensive yet highly effective product shown above, you can say bye-bye to your dark spots for good.

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FoodHealthHealthy EatingLifestyle

A Beginner’s Guide To Intermittent Fasting

by Modi Ramos
written by Modi Ramos

In today’s world, we are inundated with all the latest diet and food trends no matter where we look or go. Gluten-free this, paleo that, keto friendly, the list goes on and on. But there is one hot “trend” that is actually not a trend at all. We’re talking about intermittent fasting. (You might see it as “IF” in some places.)

There are many religious people who use this in accordance to certain religious holidays, etc., but intermittent fasting has been practiced since the beginning of time. And no, cave women weren’t trying to watch their weight. They did this because that’s usually the amount of time it took them to score their next meal, and they also didn’t have refrigerators way back when.

The idea is this: it’s not so much what you eat, but more so when you eat.

Now, that’s not to say that you should go and gorge yourself on McDonald’s during your eating window. Focus on real foods that are packed with vitamins and minerals, and don’t overdo it with the carbohydrates, starchy foods, and sweets.

Here we’ll break down for you the tips and tricks to master intermittent fasting so you can reap its powerful benefits.

Plan Ahead

Okay, so this goes without saying. I discovered intermittent fasting about 6 months ago, and I’ve sworn by it ever since. Traditionally speaking, most people practice intermittent fasting two days per week. I personally do it more, but that is entirely your personal preference. But when I know that I am going to fast, I plan ahead! For myself, I have never been a breakfast eater, ever. When I eat breakfast, I will often feel sluggish and instantly tired. Which makes it hard to focus while sitting in front of a monitor typing for hours on end. When I know I am going to fast, I will be conscientious about exactly what time I’m eating dinner. For example, if I know that I am fasting until noon the next day, I will not eat a single thing past 8 PM the evening before. The 16-hour fasting window is standard, although some deviate slightly and might go just 14 hours or longer with 18 hours, though a 16-hour window is ideal for me. The standard “8-hour window of eating” recommendation for intermittent fasting is really the sweet spot. See, it’s when you eat, not what you eat.

I’ve practiced keto successfully for 4 weeks, and I will tell you that personally it’s not for me. When intermittent fasting on keto, I really felt my energy depleted due to the lack of carbohydrates in my body. I’m a mother of 3, I work out often and stay active, and living in the south, I sweat a often, so I think my body needs just a bit more carbohydrates than 20g a day. But to each their own, if it works for you, fantastic! I am only mentioning keto because many keto advocates swear by intermittent fasting. And if you’re going to do keto, that’s a WHOLE lot more planning ahead.

Do this for your intermittent fasting plan: know that you will have a meal/snack ready once your fasting window is over. I go for something with a good protein, fat (avocado usually), and some light carbs. You’ll honestly be surprised because you won’t be as hungry as you think, I promise! Remember, mind over matter goes a long way.

“It’s important to remember that with intermittent fasting, you do typically get to eat at least a little bit every day,” Dr. Krista Varady says. “There’s also no limitation on types of food or number of calories you eat during your feeding windows or ‘feast’ days.”

(Please note: If you are a person who suffers from low blood sugar, please consult a medical professional before attempting intermittent fasting.) 

Before you consider intermittent fasting, take a glance at this helpful guide on intermittent fasting methods from Healthline.com:

  • The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
  • Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
  • The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.

The Many Benefits of Intermittent Fasting

One of the very first things you’ll start to notice once you’ve mastered intermittent fasting is that your stomach area seems less bloated. I’ve had three cesarean sections and have had issues with bloat ever since. When I do intermittent fasting and stick to it, I literally feel lighter and less heavy around my midsection. Not sure about you, but that’s always an awesome feeling! Another benefit I’ve noticed is that my appetite seems to be less “oh my god I’m starving” and more on balance and suppressed if anything. 

Some of the other key benefits of intermittent fasting include:

  • Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few (4, 5, 6, 7).
  • Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible (8).
  • Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells (9, 10)
  • Gene expression: There are changes in the function of genes related to longevity and protection against disease (11, 12).

In addition to the amazing benefits listed above, many studies and individuals have reported weight loss over time with the help of intermittent fasting. (Like I mentioned above, these individuals were not chowing down on fast food in times of non-fasting!) You are what you eat has been proven many times over, so rely on intermittent fasting for its many incredible health benefits, and also reach for those better food choices in times when you are in your optimal eating window.

Results From A Recent Study Surrounding Intermittent Fasting:

A 2014 review study found that this eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies (1).

According to the same study, people also lost 4–7% of their waist circumference, indicating a significant loss of harmful belly fat that builds up around your organs and causes disease (1).

Another study showed that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction (16).

And to help you out, I’ve included a few commonly asked questions with answers so you don’t have to search Google yourself!

Can I have a cup of coffee or tea while I’m doing a fast?

Yes! In fact, I definitely do this. (YOU. DO. NOT. WANT. TO. SEE. ME. WITHOUT. MORNING. COFFEE.) While it is considered intermittent fasting safe to have a cup of tea or coffee during your fast, you cannot go adding sugar, sweetened creamers, or anything like that. You can, however, add a dash of plain creamer without sugar added to it as long as it’s deemed under 50 calories. This way, your body will still remain in fasting state. Here are your intermittent fasting safety beverages: water, black tea, coffee, green tea, and diet soda if you absolutely must. Be smart and go for the water, your body will thank you for it.

Do I Start My Mental Timer For Fasting When I Start Or Finish My Last Meal?

Your mental intermittent fasting clock begins the second that last bite of your food is swallowed. Then–and only then–can you truthfully begin your fast. Remember, no cheating!

There’s No Way I Can Go That Long Without Eating. Will I Pass Out?

No, you won’t. I’ve done it countless times now, and I promise you’re not going to keel over dead. Yes, it takes commitment, but there are so many benefits that you should keep them in mind and push past it. It’s VERY important to choose the time that works best for you. If skipping dinner works better for you, do that! The great thing about intermittent fasting is that you can tailor it based off your schedule. My mornings are hectic as heck so I usually don’t even have time to eat until lunch anyway, see? Problem solved!

Remember: Intermittent fasting is not a diet. It is a timed approach to eating. It takes some commitment, but the benefits far outweigh the 16 hours you’ll go without eating food.

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FamilyHealthKidsSpecial Needs

7 Signs Of Autism You Should Never Ignore

by Modi Ramos
written by Modi Ramos

I want to preface this article by saying that I am not a medical professional and that the advice I am giving here to others is strictly from personal experience. A formal diagnosis of autism is heavy news, no matter how strong you are. Autism is not something that has a cure nor will it suddenly disappear. With the right treatment options, facing the diagnosis head-on and advocating for your child will help you to give them as normal a life as they can possibly have.

If you know someone that could benefit from reading this, please share it with them. For myself, it was easier to spot these signs as this happened to my third child. Often times, a first born or only child who is suspected to have autism will go longer without receiving a formal diagnosis because parents don’t know what red flags to look for.

This is an image of my son, shortly before we started seeing red flags for autism. Never would I have thought that something as life-changing as autism was on his horizon.

Read on to see this list of 7 signs of autism you should never ignore…

Disengagement

My son was a wonderful baby. If you had told me at 6 months of age that he would be diagnosed as severely autistic 12 months later I would have told you that you were crazy. But around the time my son hit 1 year of age, I noticed that he started looking off often, and that he didn’t want to make eye contact with me the way he did when he did before. If I would lay him down to change his diaper, I would see him watching the fan, rather than looking at me. I’d say his name and urge him to engage, but he wouldn’t always respond. This is a sign that will be easier to spot, as sometimes it’s the result of a sudden shift in behavior. (But I will say, my sweet boy has returned and now seeks to make eye contact with me, and it makes my heart melt. I’m a firm believer in the power of early intervention and I cannot preach this enough. Knowledge is power and autism is not something that can be brushed under the rug.)

Lack Of Interest/Can You Hear Me?

When Autism was first said to us from a medical professional, I was more open to the reality of it than my husband was. (Ladies, men and women process things differently, and do not shame your husband if he has a hard time digesting the thought of autism initially.) With that being said, we both thought that despite passing his newborn hearing screening, we should have our son’s hearing checked out again. Per doctor’s request, we were sent to a pediatric audiologist to have thorough hearing tests performed. The reason I’m saying we did this is because our son wouldn’t look when we called his name. Even if we would raise our voices loudly and clearly when calling for him, he many times wouldn’t even bother so much as to look, turnaround, or come to us. And more so, if guests would come to our home, he’d prefer to stay in his room or away from them. I would often wonder, why does he choose to be in his own little world? Once the hearing check came back A-okay, it was then that I realized that instead of him coming into our world, I should try stepping into his. Over time, he has started to engage more with us, but he often prefers to play by himself or entertain himself. Now I just encourage our daughters to play in the area that he is playing, and sometimes when the mood strikes him, he’ll see what they are doing nearby and get curious about it.

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Health

Natural Ways To Prevent The Flu This Season

by Karly Wood
written by Karly Wood

We are officially into flu season, and with last year’s widespread influenza, parents everywhere are proceeding with caution. Doctors recommend getting the flu shot sooner than later to guard against contracting the illness, but there’s nothing wrong with gearing up with some natural methods, too! Keep reading for some worthwhile ways to prevent the flu this year.

1. Immune Boosting Essential Oils

There are plenty of essential oil brands that craft their own immune boosting blends, but you can also use high-quality single oils to get the same effect. Come flu season, make sure you have plenty of lemon, frankincense, oregano, peppermint, and tea tree oil on hand. You can use proprietary blends like Purification and Thieves from Young Living or OnGuard from DoTerra as well. Check out Pinterest to see how diffusing, blending and applying these oils can help boost your family’s immunity heading into the heart of flu season.

2. Celery Juice

The next time you whip up your morning greenie, you may want to pack in some extra celery. Research has shown that there are tons of health benefits to drinking celery juice on a regular basis. In addition to being a natural diuretic that reduces bloating, celery packs properties to purify the bloodstream, lowers cholesterol and fight infections. Making your own is as easy as blending a head of celery with a splash of water, then pouring through a strainer before drinking. Yum!

prevent the flu

3. Vitamin C

Prepping your body for flu season doesn’t always involve expensive oils or fancy vitamins––just take advantage of nature’s bounty! Stock up on lots of vitamin C found in citrus foots and other greens like kale, broccoli, peppers and spinach. Blend into a smoothie so you can hide the evidence when it comes to picky eaters.

prevent the flu

4. Practice Lots of Hand Washing

We all know kids love to get dirty and it’s super simple to pick up germs at school and on the playground. Make sure to kick up your hand washing in the flu season, focusing on post-playdate and school time. It’s a good practice to head straight to the sink when coming inside, and teaching your kiddos not to touch their face, nose and mouth which passes on germs in a flash.

prevent the flu

5. Take Elderberry Syrup

Elderberries are natural immunity boosters so they’re an easy way to protect your body against the impending flu. You can take it in syrup, capsule or gummy form which is ideal for the kiddos! You can find them at almost any pharmacy and on Amazon. Just be wary of added sugar to make the gummy’s taste better!

prevent the flu

6. Get Lots of Sleep

We know, sleep and parenting don’t always go hand in hand, but an exhausted body leads to a sick body! Add an extra layer of protection by getting both the kids and yourself to bed on time and choosing to rest when you start to feel under the weather. Sleep is the body’s natural healer, so make sure to listen when it speaks up!

prevent the flu

7. Keep Up Your Exercise Routine

When winter sets in, it’s hard to feel motivated to exercise because it’s just so darn cold, but your body will thank you! When you exercise, the white blood cells in your body which are responsible for fighting infection, course through your body faster. Your immune system then becomes better equipped to ward off germs and disease––and hopefully the flu.

 

 

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kids eye health
Health

5 Simple Tips to Taking Care of Your Child’s Eyes

by Guest Post
written by Guest Post

If there’s one thing you only get one of in life, it’s a pair of healthy eyes! Looking after your children’s eyes is very important, particularly when they are so vulnerable and prone to injuries, and helping and teaching your children to take care of their eyes is key. If your children’s eye health is maintained well into their teenage years then the chances of them enjoying healthy vision for the rest of their lives are much higher. Here are 5 tips to ensure that your children’s eyes remain healthy:

kids eye health

1. Healthy Meals=Healthy Eyes!

Having a balanced diet consisting of red leafy vegetables, carrots, spinach and beet root goes a long in nourishing your child’s eyes and keeping them healthy. Also try and squeeze in pumpkin, squash and mangoes which have huge quantities of carotene and are all beneficial to growing and keeping healthy eyes and vision.

2. Regular Eye Exams

Many eye professionals and experts have their own different opinions on eye exams and vision screening for children. It is best to speak to your doctor about what’s right for your child, but be sure to schedule regular eye exams once you’re given the go ahead. Not only will your doctor be able to identify and potentially correct vision issues early on, you will also give your children exposure to eye care professional and hopefully avoid any anxiety that comes with visiting a doctor.

3. Wear Eye Protection

Ensure that your child always wears the correct protective athletic gear when playing sports such as goggles to ensure better eye safety and prevent any serious eye injury. Provide your child with sun protection when outdoors such as UV coated sunglasses and hats when they go outdoors.

4. Limit Screen Time

Screen time is inevitable in our day and age, but setting screen time limitations is key to protecting growing eyes from too much exposure. Set daily or weekly limits and make sure your kids take adequate breaks by getting outside. Teach your children not to hold digital devices too close to their eyes, such as mobile phones and tablets

5. Teach Healthy Hygiene Habits

Kids get dirty, but teaching them to wash their hands before touching their eyes is important. If you see them rubbing their eyes because If they do feel that they have something in their eyes, then they should not rub them which could make it worse and even scratch their eyeballs. They should ask an adult to wash their eyes out for them.

Bear in mind that timely vision and eye exams at an early age are important to insure that your child has the visual skills they need to do well at school, it is advised that children who have diabetes should undergo a dilated eye exam at least once a year. Vision problems are best treated if identified and corrected as soon as possible while your child’s eyes and vision are still developing.

 

Author Bio:

Aaron Barriga is the online marketing manager for Insight Vision Center, an Ophthalmology Center in California. With a knack for understanding medical procedures, and an interest in eye and vision health, Aaron loves to share what he knows and what he learns. He blogs to inform readers about the latest eye care technology and other topics related to eye care.

 

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4 Important Things To Know About Your Child's Teeth
Ask A DocHealth

4 Important Things To Know About Your Child’s Teeth

by Guest Post
written by Guest Post

Your child’s teeth are incredibly important, not only because they help them eat and speak, but also because they affect facial development. As a mom, you may already know the basics of children’s dental health, but it can be difficult to judge exactly how much dental care they need. It isn’t just about preventing cavities, but far more!

4 Important Things To Know About Your Child's Teeth

When it comes to healthy teeth for kids, here’s what to keep in mind:

1. Children’s Teeth Are Not Like Yours

Looking after your kid’s teeth is not the same as looking after your own. A child will start developing primary teeth or baby teeth when they’re between 6 months to a year old. In most cases, they will have 20 baby teeth by the time they’re 3 years old.

Adults have 32 permanent teeth. The difference doesn’t just lie in the number, though. Baby teeth don’t have as much protection, since the enamel layer on them is thinner and more delicate. This is why children’s smiles are so bright and white, but also why their teeth are more prone to cavities.

2. Baby Teeth Play an Important Role

You may think that baby teeth don’t really matter, since they will fall out when your child’s permanent teeth start to come in. However, the first set of teeth helps your child develop speech, chew solid foods and have room for permanent teeth.

If your little one loses baby teeth too early, whether due to natural reasons or because they have cavities and need an extraction, they may face alignment issues later. When surrounding teeth move into the gap left by missing teeth, orthodontic treatment may be the only way to correct the problem.

3. Caring for Your Child’s Teeth

Along with taking care of your kid’s teeth when they’re too young to do it themselves, help them learn proper tooth care habits:

  • Brushing – Use a child-size toothbrush with soft bristles to start cleaning your child’s teeth when they are 1-2 years old. Use water or a small amount of non-fluoridated toothpaste, and switch to a fluoridated one when they are old enough to spit it out after brushing. Teach them how to clean their teeth, tongue and gums properly for at least 2 minutes twice a day and help them brush till they reach age 7 or 8.
  • Flossing – Make sure your child knows the importance of flossing, and help them floss their teeth at least twice a day. Pre-threaded floss on a stick can be easier to use, especially when they first get started.
  • Cavities – Monitor your child’s teeth for any sign of tooth decay or cavities, which occur due to bacterial build-up on and around teeth. Risk factors include tooth discoloration or white spots, premature birth or low birth weight, medication and irregular dental visits.
  • Nutrition – Diet affects oral health, and the right nutrients make a difference. Avoid sugary or acidic foods and drinks, which promote the growth of bacteria and damage tooth enamel. Your child should have loads of fresh fruits and vegetables, clean water and unsweetened juices.

4. Watch for Common Dental Problems

If your child has toothaches or sensitive teeth, schedule a dental checkup. Even with proper care, their teeth can develop cavities, especially if gum disease and tooth decay run in the family. Early treatment can save them a lot of pain later.

Alignment problems such as crooked teeth, overbites and underbites can be corrected with pediatric orthodontics. Today’s dental technology and materials allow orthodontic treatment to start at a younger age. If minor issues are not treated now, they can become worse and require more extensive treatment later!

 

Author Bio:

Dr. Satish Pai – an Ivy League trained dentist and a faculty at Columbia University, believes that a perfect smile not only makes a person look great but feel great while boosting confidence. As the founder of Putnam Orthodontics, he is dedicated to not only creating perfect smiles for his patients but also educating people with his engaging articles about all things related to a perfect smile and oral health. Spending time with his family always brings a smile on his face. In his free time, you can find him golfing, doing yoga or surfing.

 

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