by Jenny Hogue | Oct 27, 2023 | Health Tips, Holiday, Holiday tips
The journey towards a healthier and happier you is a path that’s worth taking, and the best part is that you don’t have to wait for the New Year to start making positive changes. With determination, consistency, and a clear plan, you can make significant strides in your health and well-being by the year’s end.
Here are some healthy changes you can make to see a new you by year-end;
1. Prioritize Balanced Nutrition Aiming for a well-balanced diet can work wonders for your overall health. Focus on incorporating a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals. Avoid excessive processed foods, sugary snacks, and empty calories. Portion control is also key โ listen to your body’s hunger and fullness cues.
2. Stay Hydrated Water is your body’s best friend. Aim to drink plenty of water throughout the day to keep your body hydrated and your skin glowing. You can also include herbal teas and infused water for variety.
3. Move Your Body Regularly Regular exercise is crucial for both physical and mental well-being. Find an activity or exercise routine that you enjoy, whether it’s dancing, jogging, yoga, or weightlifting. Consistency is key, so aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days.
4. Get Adequate Sleep Sleep plays a vital role in your overall health. Aim for 7-9 hours of quality sleep each night. Create a calming bedtime routine, avoid screens before sleep, and make sure your sleep environment is comfortable and conducive to rest.
5. Practice Mindfulness and Stress Management Chronic stress can take a toll on your health. Incorporate mindfulness techniques such as meditation, deep breathing, or yoga into your daily routine. These practices can help reduce stress and promote a sense of inner calm.
6. Set Realistic Goals Setting achievable goals is essential for maintaining motivation. Break down your larger health goals into smaller, manageable steps. Celebrate your progress along the way and adjust your goals as needed.
7. Surround Yourself with Support Enlist the support of friends, family, or even a health coach to help you stay accountable and motivated. Having a support system can make a significant difference in achieving your health goals.
8. Limit Screen Time Excessive screen time, especially before bedtime, can disrupt your sleep and impact your overall well-being. Set boundaries on screen time and engage in other activities that promote relaxation and connection.
9. Practice Gratitude Cultivating a sense of gratitude can have a positive impact on your mental health. Take a moment each day to reflect on the things you’re grateful for, whether they’re big or small.
10. Explore Holistic Approaches: Consider exploring holistic practices such as acupuncture, aromatherapy, or herbal remedies that align with your goals and preferences.
The journey to becoming a healthier you is entirely achievable, even before the year comes to an end. By making these healthy changes in your diet, exercise routine, sleep habits, and stress management techniques, you can pave the way for a new and improved version of yourself. Start today, stay consistent, and watch as the positive transformations unfold by year-end. Your well-being is worth the effort!
[Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered medical advice. Before using any nootropic mushrooms, supplements, or beginning an exercise routine, consult with a qualified healthcare professional, especially if you have underlying health conditions or are taking other medications.]
****There may be affiliate links in this post, meaning, at no additional cost to you, I will be compensated if you click through and take action.
by Jenny Hogue | Oct 24, 2023 | Health Tips, Nutrition
Achy joints can be a real pain.
Quite literally.
Whether it’s due to aging, overexertion, or a chronic condition like arthritis, joint discomfort can significantly impact your daily life. While medication and chemicals may offer relief, there are natural methods you can try to alleviate the pain without relying on drugs. I’ve found five effective ways to relieve achy joints fast, all without the use of chemicals or medication.
Hot and cold therapy
Hot and cold therapy is a time-tested method for relieving joint pain. These temperature-based treatments can help reduce inflammation and soothe sore joints.To apply hot therapy, use a heating pad or warm towel on the affected joint for about 15-20 minutes. The heat increases blood flow, relaxes muscles, and eases joint stiffness.
Additionally, cold therapy involves applying an ice pack wrapped in a thin cloth to the painful area for 15-20 minutes. Cold helps reduce inflammation and numbs the area, providing relief. You can alternate between hot and cold treatments as needed, but be sure not to apply ice directly to the skin to avoid frostbite.
Gentle exercise
Exercise might be the last thing on your mind when your joints are aching, but gentle, low-impact exercises can work wonders for joint pain relief. Activities like swimming, yoga, or tai chi can improve joint flexibility, strengthen surrounding muscles, and reduce discomfort. Low-impact exercises not only help in the short term but also contribute to long-term joint health by promoting lubrication and preventing stiffness.
A healthy, balanced diet
A balanced diet plays a vital role in managing joint pain. Incorporate foods rich in anti-inflammatory properties and nutrients that support joint health, such as omega-3 fatty acids, vitamin D, and antioxidants. Foods like fatty fish (salmon, mackerel), leafy greens, nuts, and seeds can help reduce inflammation and provide essential nutrients for joint repair. Avoid or limit processed foods, sugar, and excessive caffeine, as these can contribute to inflammation and joint discomfort.
Check out my blog post here to learn what a balanced diet looks like.
Certain herbs
Herbal remedies have been used for centuries to alleviate joint pain and inflammation. Some popular herbal remedies include:
- Turmeric: Contains curcumin, a powerful anti-inflammatory compound.
- Ginger: Known for its anti-inflammatory and analgesic properties.
- Boswellia: Reduces inflammation and may improve joint function.
You can incorporate these herbs into your diet as supplements or teas, but consult with a healthcare provider to determine the appropriate dosage and potential interactions with other medications.
Restorative Sleep and Stress Management
Ensure you get enough restorative sleep by maintaining a regular sleep schedule and creating a comfortable sleeping environment. Chronic stress and lack of sleep can exacerbate joint pain.Stress management techniques like meditation, deep breathing exercises, or mindfulness can help reduce stress-induced inflammation, which can contribute to joint discomfort.
Lastly, relieving achy joints without chemicals or medication is possible with these natural methods. Hot and cold therapy, gentle exercise, a healthy diet, herbal remedies, and stress management can all contribute to improved joint comfort ard mobility. By incorporating these natural approaches into your daily life, you can take control of your joint health and enjoy a more pain-free and active lifestyle.
[Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered medical advice. Before using any nootropic mushrooms, supplements, or beginning an exercise routine, consult with a qualified healthcare professional, especially if you have underlying health conditions or are taking other medications.]
****There may be affiliate links in this post, meaning, at no additional cost to you, I will be compensated if you click through and take action.
by Jenny Hogue | Aug 4, 2023 | Food, Health Tips, Nutrition
Discover the vital role of macronutrients in maintaining a healthy lifestyle. This blog post explores the significance of carbohydrates, proteins, and healthy fats, providing insights into their benefits for overall well-being.
What Are Macronutrients?
Macronutrients, including carbohydrates, proteins, and fats, are essential nutrients required in significant amounts to fuel our bodies and support growth and metabolism. By understanding the fundamentals of macronutrients, you can make informed dietary choices to optimize your health.
Carbohydrates: Fuel Your Energy-Carbohydrates serve as the primary source of energy for your body. From sugars to fiber, they come in various forms. Nourish your body with complex carbohydrates found in whole grains, fruits, vegetables, and legumes for sustained energy levels and reduced energy crashes.
Proteins: Building Blocks for Health-Proteins are fundamental for tissue repair, muscle development, and immune function. By incorporating protein-rich foods like meats, poultry, fish, eggs, nuts, seeds, and legumes, you promote muscle growth and strengthen your immune system.
Fats: Aiding Health and Vitality-Healthy fats play a crucial role in protecting organs, regulating body temperature, and facilitating the absorption of fat-soluble vitamins. Avocados, nuts, seeds, olive oil, and fatty fish are excellent sources of these beneficial fats.
The Benefits of Macronutrients
Sustainable Energy and Enhanced Focus-Balanced macronutrient intake sustains your energy levels throughout the day, reducing the likelihood of energy crashes. Complex carbohydrates support brain function, providing mental clarity and focus.
Muscle Development and Repair – Adequate protein intake aids muscle repair and growth, making it essential for athletes and fitness enthusiasts seeking to maintain muscle mass.
Hormonal Balance – Healthy fats contribute to the production and regulation of hormones, influencing metabolism, mood, and reproduction.
Weight Management Support – Protein-rich diets promote feelings of fullness and reduce appetite, potentially aiding in weight management and calorie control. If you are looking for a plant based protein powder, go here to see what I use.
Improved Nutrient Absorption – Healthy fats enable the absorption of fat-soluble vitamins, enhancing the body’s ability to benefit from essential nutrients.
Strengthened Immune System – Proteins help produce antibodies, bolstering the immune system’s ability to defend against infections and foreign invaders.
Heart Health Protection – A balanced intake of macronutrients, especially healthy fats, can positively impact heart health by reducing cholesterol levels and the risk of cardiovascular diseases.
Understanding the significance of macronutrients empowers you to make informed dietary choices for optimal health. Embrace the power of carbohydrates, proteins, and healthy fats to sustain your energy levels, support muscle growth, regulate hormones, and enhance your immune system.
Remember, a balanced diet, with moderation and variety, is the key to a healthier and happier life. Consult with a registered dietitian or nutritionist to create a personalized meal plan that aligns with your specific health goals. Nourish your body with the right macronutrients, and enjoy the benefits of a well-balanced diet!
[Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered medical advice. Before using any nootropic mushrooms or supplements, consult with a qualified healthcare professional, especially if you have underlying health conditions or are taking other medications.]
***There may be affiliate links in this post, meaning, at no additional cost to you, I will be compensated if you click through and take action.
by Jenny Hogue | Jul 20, 2023 | Food, Health, Health Tips, Hydration
Sometimes, I subconsciously wander to the pantry or refrigerator looking for something to eatโฆeven though I am not hungry.
I’ve been working on the thought processes behind this for quite some time, but occasionally it tries to rear its ugly head again.
Simply put, there is a neurotransmitter, called Dopamine, in the brain that is strongly tied with feelings of reward. Our levels can drop when our brains are not stimulated. This then triggers us to take action to raise those levels up which means we head straight for the food.
(tip! head straight for a walk or a few jumping jacks first to release those endorphins)
If you find yourself feeling stuck in habits like this, here are a few tips that I find helpful:
๐๐ก๐๐ฃ ๐ฎ๐ค๐ช๐ง ๐ข๐๐๐ก๐จ ๐๐๐๐๐ ๐ค๐ ๐ฉ๐๐ข๐ ๐๐ฃ๐ ๐ฉ๐ง๐๐๐ ๐ฌ๐๐๐ฉ ๐๐ค๐๐จ ๐๐ฃ ๐ฎ๐ค๐ช๐ง ๐ข๐ค๐ช๐ฉ๐.(Don’t lie to yourself about that!)That way, you know EXACTLY what you are eating that day without having to think about it.
๐๐๐ฉ ๐๐ซ๐๐ง๐ฎ 3 ๐๐ค๐ช๐ง๐จ ๐ค๐ง ๐ฉ๐ง๐ฎ ๐๐ฃ๐ฉ๐๐ง๐ข๐๐ฉ๐ฉ๐๐ฃ๐ฉ ๐๐๐จ๐ฉ๐๐ฃ๐ ๐ฌ๐๐๐ง๐ ๐ฎ๐ค๐ช ๐๐๐ซ๐ ๐ฎ๐ค๐ช๐ง๐จ๐๐ก๐ ๐ ๐ฌ๐๐ฃ๐๐ค๐ฌ ๐ค๐ ๐ฉ๐๐ข๐ ๐ฉ๐ค ๐๐๐ฉ ๐๐๐ฉ๐ฌ๐๐๐ฃ. Setting parameters for your meals throughout the day (as long as you feel satisfied!) can help prevent subconsciously wandering to the fridge or pantry.
๐๐ฃ๐๐๐ง๐จ๐ฉ๐๐ฃ๐ ๐ฎ๐ค๐ช๐ง ๐๐ช๐ฃ๐๐๐ง ๐๐ช๐๐จ.Is it true hunger? Or a cue to feel an emotional need? What’s going on around on or inside you? Feeling over tired, stressed, sad, lonely, nervous?
When you think you want to eat, try drinking a glass of water first. (Add flavor to it if drinking water is a challenge).
Get one of my favs HERE
This cue will allow you to slow down, check in with your belly, and ask if you truly need food at the moment.
What cues have you noticed?
***There may be affiliate links in this post, meaning, at no additional cost to you, I will be compensated if you click through and take action.
[Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered medical advice. Before using any supplements, consult with a qualified healthcare professional, especially if you have underlying health conditions or are taking other medications.]
by Jenny Hogue | Jul 14, 2023 | Exercise, Health Tips, Summer
Make Fat Loss Neat and Easy!
It’s a radiant summer day, and you’re filled with the determination to enhance your well-being.
Perhaps you’re thinking about shedding a few winter pounds, aiming for a leaner silhouette, or just pursuing a balanced and healthier lifestyle.
Here’s the good news .Your path to fitness doesn’t have to be daunting, grueling, or rigid.
There’s a fast, yet sustainable, track to fat loss, and it’s more straightforward than you think.
Introducing the concept of Non-Exercise Activity Thermogenesis, or NEAT and your new ally for possibly the best summer health ever!
Want to know how this method can help you tone up in ways youโve only dreamed of?
Keep reading to discover the mechanics behind this slimdown secret that offers both sustainability AND success!
So, What Exactly is NEAT?
Non-Exercise Activity Thermogenesis (NEAT) is the energy you expend for everything you do when you’re not sleeping, eating, or engaging in structured exercises. Actions as simple as standing, strolling to the local market, pruning your beloved roses, or even your habitual desk fidgeting are all considered NEAT.
The Crucial Role of NEAT in Fat Loss
The beauty of NEAT lies in its unsuspecting impact on fat loss. Ever wondered about those fortunate individuals who seem to devour everything and yet, maintain their figure? It’s their high NEAT levels silently fighting off those extra calories. Upping your NEAT activities can significantly boost your daily calorie expenditure, assisting you in maintaining a calorie deficit, which, in turn, propels fat loss.
Here are the Top 3 Benefits of NEAT:
- Effortless Fat Loss: By increasing NEAT, you’re burning more calories throughout the day without the heavy sweating and panting that comes with high-intensity exercises – though pairing the two together is what unleashes true fitness power.
- Boosted Metabolism: A higher activity level during the day means a revved-up metabolism, enabling you to burn more calories even while at rest.
- Improved Heart Health: Consistent physical activity, including NEAT, contributes to better cardiovascular health by improving blood circulation and reducing the risk of heart diseases.
Increase Your NEAT This Summer
Now that youโre acquainted with the exceptional benefits of NEAT, let’s discuss some easy and practical ways to boost your NEAT, particularly during the summer season.
- Gardening: With the warm weather, summer is the perfect time for some outdoor activities. Gardening can be a great way to burn those extra calories while nurturing nature and creating a beautiful environment around you.
- Walking: Trade your car rides for pleasant walks. Be it a quick trip to the local store, a joyful dog-walk, or a tranquil stroll along a park trail, the steps add up!
- Cleaning: Summer cleaning can be an excellent way to increase your NEAT. It might not be the most glamorous task, but your body and home will thank you.
- Beach Activities: If you’re fortunate to live near a beach, indulge in exhilarating beach volleyball games, playful frisbee tosses, or take a long, calming walk along the shore.
- Cooking: Instead of resorting to takeouts, don your chef’s hat. Cooking not only elevates your NEAT but also allows you to monitor the ingredients, ensuring a balanced and nourishing meal.
Get NEAT With The FASTer Way!
Now that you’re privy to the magic of NEAT and its potential to aid your fat loss aspirations, it’s time to take it up a notch. We extend a warm invitation for you to join the next round
Youโll gain access to guided 30-minute workouts, one-on-one coaching with one of our Certified Coaches, personalized nutrition, whole food based meal plans for every day of the week, and so much more!
Seize the summer, seize the opportunity to get lean and strong!. See how fat loss can be more achievable than ever!
The time for a new approach is NOW!
Start your journey here
*****There may be affiliate links in this post, meaning, at no additional cost to you, I will be compensated if you click through and take action.
by Jenny Hogue | Jul 6, 2023 | Food, Health Tips, Holiday, MIndset
Maybe you over indulged during the holiday weekend, you’re feeling less than stellar, and you need to get back on track.
It doesnโt have to mean your health goals and your progress is over.
What matters is that you get yourself right back into a healthy pattern right away. Need a jumpstart?
Donโt beat yourself up, that just makes you feel worse. Instead, accept what happened and focus on how you want to feel moving forward.
You can get back on track today with these 5 Simple Steps;
๐๐ฟ๐ถ๐ป๐ธ ๐ด-๐ญ๐ฌ ๐ด๐น๐ฎ๐๐๐ฒ๐ ๐ผ๐ณ ๐๐ฎ๐๐ฒ๐ฟ.
Throw in a big squeeze of lemon to each glass. Drinking water first thing in the morning will help you wake up, and reduce inflammation. Keep a water bottle with you wherever you go so you can stay hydrated throughout the day. I love adding slices of citrus fruits and herbs like mint, basil or rosemary to my water!
๐๐ฒ๐ ๐บ๐ผ๐๐ถ๐ป๐ด.
Movement will instantly brighten your mood. What type of movement you choose will largely depend on your mobility and flexibility. Thereโs no need to push yourself beyond whatโs comfortable for you. Find an activity that feels good and brings you joy. Weโre always much more likely to stick to habits that actually feel good for us to do.
๐๐ผ ๐ป๐ผ๐ ๐๐ฟ๐ ๐๐ผ ๐๐๐ฎ๐ฟ๐๐ฒ ๐๐ผ๐๐ฟ๐๐ฒ๐น๐ณ.
You can eat lighter the next couple days, but donโt try to โmake up for the weekendโ or punish yourself for your choices. Just get back on track with your eating goals and get yourself meal prepped for the coming week. Starving yourself just leads to more overindulgence.
๐๐ผ ๐๐ผ ๐ฏ๐ฒ๐ฑ ๐ญ ๐ต๐ผ๐๐ฟ ๐ฒ๐ฎ๐ฟ๐น๐ถ๐ฒ๐ฟ ๐๐ผ๐ป๐ถ๐ด๐ต๐.
Your body is working hard to recover! As we sleep our organs have a chance to rest, and our digestion gets a break. This allows our body to kick into fat-burning mode. Itโs proven that we lose more weight when we sleep well โ so even if youโre doing all the right things, youโre likely to lose less if you stay up too late or eat right before you crash for the night.
๐๐ผ๐ปโ๐ ๐๐ต๐ฎ๐บ๐ฒ ๐ฎ๐ป๐ฑ ๐ด๐๐ถ๐น๐ ๐๐ผ๐๐ฟ๐๐ฒ๐น๐ณ.
Learn to wake up each day, refreshed (regardless of the previous daysโ struggles) โ and move forward with positive intention. Self-love is going to carry you through this journey.
Allow yourself permission to be human.
No one is perfect.
Including you.
…so go easy on yourself.
We all slip up and itโs useless to shame or blame yourself for doing so.
Just get right back up and keep doing what is best for your body. Eat nutritious food, stay hydrated, get good rest, and speak words of life over yourself today, friends 
****There may be affiliate links in this post, meaning, at no additional cost to you, I will be compensated if you click through and take action.
