Ask The Nutritionist: Food and Stress

Ask The Nutritionist: Food and Stress

Healthy Eating for Women, Life, Nutrition for Women, Stress Prevention, Women's Health
Spice TeaQ&A: My New Year’s resolution is to reduce stress. Are there any foods I can eat to help with this?Yes, certain foods can absolutely help you keep calm and carry on, such as a bowl of warm oatmeal or a hearty veggie-bean chili. As your body digests the complex carbs in these foods, the level of tryptophan (which converts to serotonin) in your blood rises, leading to feelings of relaxation and happiness. Citrus fruits and vitamin-C-rich produce such as red bell peppers and berries also can work in your favor: In one study, people who took vitamin C before a stressful task experienced a quicker return to normal of their cortisol and blood pressure. Thanks for watching!Visit WebsiteAnd make sure you’re getting plenty of magnesium, which may help reduce anxiety.…
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Mobilize Your Midback – Oxygen Magazine

Mobilize Your Midback – Oxygen Magazine

Back Exercises for Women, Exercises by Bodypart for Women, Life, Neck & Back Health, Training Tips for Women, Women's Health
The health and mobility of your thoracic spine is integral to spinal and shoulder function, and ignoring this area could negatively affect performance, strength and posture, and could even add pressure to your lower back, resulting in pain and discomfort. Using several stretching techniques in the same session is a great way to improve overall thoracic mobility. Start with some dynamic exercises to naturally warm your body and slowly and safely increase your range of motion. Follow those with some foam-rolling moves to further increase your range of motion, and wrap things up with a static stretch to lengthen your muscles. Though static stretching preworkout is not advisable in all instances, you can use it to help reinforce proper position without reducing power or strength if you’re training exercises like…
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Stop the Self-Sabotage – Oxygen Magazine

Stop the Self-Sabotage – Oxygen Magazine

Healthy Living for Women, Life, Mental Health, Women's Health
Ask someone you trust for his or her best memory of you and how that person remembers you at your best.New year or not, making a goal and seeing it through is tricky business, and in some instances, you are your own worst enemy when it comes to success. “When your unconscious patterns hold you back from having an appropriate emotional response, you sabotage your own success,” says Rock Thomas, motivational speaker and author of The Power of Your Identity: The Secret to Creating Lasting Change (AuthorHouse, 2006). “This leads to a disempowered state and results in a decision that does not take you closer to your desires or goals.”Thanks for watching!Visit WebsiteAccording to Thomas, success is an inside job, and your internal dialogue has a lot to do with…
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Hit the Sack for Heart Health

Hit the Sack for Heart Health

Life, Women's Health
Protect your heart by going to bed at a consistent time.The next time you’re considering an all-night Netflix binge, take this to heart: Numerous heart-related health risks are linked to sleep deprivation, including weight gain, insulin resistance, Type 2 diabetes and high blood pressure. What’s more, new research published in the journal Scientific Reports indicates that when you go to bed is just as important as the amount of sleep you get and that consistency is key: Study volunteers with irregular bedtimes had higher body mass index, blood sugar and blood pressure, and they were more likely to have a heart attack or stroke in the following decade than individuals who maintained regular sleeping patterns. Thanks for watching!Visit Website Protect your heart by going to bed at a consistent time, even…
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Beware of Your Beauty Products

Beware of Your Beauty Products

Life, Style and Beauty for Women, Women's Health
Be mindful of the beauty products you use on a regular basis. Many personal-care products, such as shampoo, moisturizers and sunscreen, contain chemicals that may alter reproductive hormones, increasing the risk of breast cancer, heart disease and infertility, according to a new study published in Environmental International. Consumer products often contain parabens (anti-microbial preservatives) and benzophenones (which filter UV rays), and though they have been studied separately quite a bit, researchers believe that studying these chemicals in combination more accurately reflects a person’s real-life exposure.Thanks for watching!Visit Website“We saw that together, even low levels of these chemicals increased estrogen levels in healthy women, which is associated with some forms of breast cancer,” says Anna Pollack, Ph.D., MPH, lead study author and an epidemiologist at George Mason University.Though more research is needed, Pollack…
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Estrogen Dominance, Our Gut and Fat Loss!

Estrogen Dominance, Our Gut and Fat Loss!

Healthy Living for Women, Life, Women's Health
As women, it’s important that we ensure our hormones and gut health are in check.I’m sure many of you have heard the buzz about “gut health” and its impact on our health and fitness success. As women, we all want our efforts in and out of the gym to be optimized. I don’t know about you, but my main reason for spending time in the gym and kitchen is to ultimately feel my best and be as healthy as possible. Piqued interest surrounding the importance of “gut health” has many talking about its role in chronic diseases. Modern medicine has finally begun to recognize the digestive system as a core component to the overall good health puzzle. Recent studies have shown a cause-and-effect relationship between the gut and many of…
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7 Surefire Ways to Beat Holiday Hibernation

7 Surefire Ways to Beat Holiday Hibernation

Healthy Living for Women, Life, Mental Health, Women's Health
Before attending your company holiday party last night, where you knew you’d eat and drink a few too many festive treats, you vowed to wake up early today and sweat off your transgressions with a killer workout. Except now, all you want to do is cozy up on the couch in your jammies with a blanket, a mug of hot cocoa and an entire season of your favorite TV show. Uh oh — the slippery slope of winter hibernation has officially begun!“Self-care is important all year long, but it’s vital in a season of big dinners, traveling, office parties and stressful family situations,” says Karen Azeez, certified health coach and owner of Well Beings With Karen Azeez. Thanks for watching!Visit Website“These conditions are the very same ones that often keep…
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Five Ways to Recover Mentally

Five Ways to Recover Mentally

Life, Mental Health, Mind and Body for Women, Women's Health
For athletes, days off are important for physical recovery and muscle repair, but they are also imperative for mental wellness. If your motivation is flagging, you’re disappointed in your progress or you’re simply in a funk because #life, resetting your mental rheostat could be just what you need to get back on track, both in and out of the gym. Here are five ways to give your brain the R&R it needs, replenishing your mental coffers and ultimately buoying your physical progress. Be present. Sounds crunchy and granola, but being mindful and in the moment means that you can’t focus on anything other than the present — not the past or the future, both of which can make you anxious and stressed. No matter what you’re doing — sitting, working, walking…
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3 Tips to Prevent Metabolic Syndrome

3 Tips to Prevent Metabolic Syndrome

Life, Women's Health
Reduce your risk of heart disease and type 2 diabetes by controlling your risk factors for metabolic syndrome (a precursor to both diseases). Here are three tips that will help you live a longer and healthier life:Hydrate with water, not soda. According to research from the Harvard School of Public Health, people who regularly consume sugary drinks have a much greater risk of developing metabolic syndrome (and type 2 diabetes!) than those who don't. People who slugged back one to two sugary beverages per day had a 20-percent higher risk of developing metabolic syndrome in the study.Tighten your midsection. Abdominal fat and a waist circumference of over 35 inches in women is one of the biggest risk factors for metabolic syndrome. Adding high-intensity intervals to your cardio routine is just…
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Can You Lower Your Risk of Breast Cancer?

Can You Lower Your Risk of Breast Cancer?

Life, Women's Health
October is breast cancer awareness month.October is Breast Cancer Awareness Month, and while the statistics for this disease are still pretty scary (see chart below), the good news is that you’re already on the right track for prevention. Here are just a few of the ways your healthy Oxygen lifestyle is fighting cancer — right this minute:• Inflammation plays a role in about 20 percent of cancer growth, but exercise is an anti-inflammatory, helping reduce chronic inflammation and boosting your immune system. • High insulin levels are thought to play a role in tumor growth by stimulating cells to multiply and by inhibiting other cells from dying, but active women have lower glucose and insulin levels, reducing their risk for developing cancer. Thanks for watching!Visit Website• Women who exercised 10…
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