Tag: happiness

6 Health Benefits of Pumpkin “Innards”

October 7, 2020

It’s pumpkin season! Pumpkin pie, pumpkin spice, pumpkin flavored baked goods… We use a lot of pumpkin in our food during the fall season. Well…part of the pumpkin, at least.

There is so much more goodness to this orange vegetable that we don’t really hear about. Unfortunately, pumpkin seeds and pumpkin seed oil often get lost in the mix and are frequently discarded or ignored altogether in favor of the vibrant pumpkin pulp. These lesser known and used “innards” have many benefits that make them a worthy addition to your diet, both during the holidays and all year round.

Health Benefits of Pumpkin

1. Protein – Did you know that one serving of pumpkin provides about 4% of the recommended daily protein intake? Good news for those who want to get more protein options that aren’t meat. (Detox week got a little bit better!)

2. Helps Immunity – Pumpkins contain high amounts of Vitamin A and Vitamin C, which is vital to a good functioning immune system. Pumpkin oil can also help fight against bacterial and fungal infections.

3. Heart Health – Pumpkin contains pretty high amounts of potassium that helps to regulate blood pressure and help with hypertension. Pumpkin seeds may help to increase levels of nitric oxide. This can dilate the blood vessels and promote blood flow to help the heart work efficiently. Pumpkin seed OIL could also help to decrease cholesterol.

4. Stabilize Blood Sugar – The ability to regulate blood sugar levels is one of the top pumpkin seed benefits. Keeping high levels of blood sugar can cause diabetes symptoms (such as increased thirst, fatigue, frequent urination and nausea). But the protein and fiber rich pumpkin seed can help slow the absorption of sugar in the bloodstream to promote better blood sugar.

5. Promote Sleep – Pumpkin seeds have a good source of nutrients that are important for better sleep. These include tryptophan and magnesium. Tryptophan is an amino acid that is well-known for its ability to enhance sleep quality. Magnesium is an important micronutrient that has been shown to help improve different parts of insomnia, including sleep efficiency, the length of one’s sleep and the amount of time that it takes one to fall asleep.

6. Rich in Antioxidants – Pumpkin seeds are loaded with antioxidants, powerful compounds that can fight free radical formation and protect cells against oxidative stress. They contain high amounts of amino acids, unsaturated fatty acids, and a wealth of minerals such as calcium, potassium, niacin, and phosphorous. They are also high in most of the B vitamins, and vitamins C, D, E, and K.

 

Tips to Remember

Many prepackaged pumpkin seed products are high in sodium and contain extra ingredients that can be harmful. Be sure to check labels! Select products that are low in sodium with minimal ingredients listed. Or choose raw pumpkin seeds and try making them at home yourself.

Although the shell of the pumpkin seed is edible, it may irritate the stomach and cause digestive issues for some people. It can also be difficult to chew for those with chewing or swallowing difficulties. You can try hulled seeds if you find consuming the shells cause you problems.

To reap the most benefits from pumpkins, be sure to opt for real, whole pumpkin rather than canned pumpkin pie mix. They usually contain a lot of added sugar, syrups and other ingredients that diminish the benefits of pumpkin.

As with everything, be sure to take in moderation. Too much of a good thing can turn to be too much of a bad thing!

Emotional Health

June 14, 2020
pexels-photo-247314
Photo by Pixabay on Pexels.com

 

We are on a roller coaster of emotions!

Right now many of us have pretty high emotions and they seem to be falling on the negative side of the scale. We pack a ton of emotions into a small body: anger, disgust, happiness, excitement, nervousness, eagerness, sadness, worry, fear, stress, anxiousness…etc. And each one has an effect on our bodies…and minds…in a variety of ways we have never even thought about before.

In this life we are never going to be able to escape all the negative emotions and their effects, but we don’t have to be controlled by them or trapped by them for our entire lives.

What are Emotions?

If you want the technical definition… Emotions are instinctive states of mind or feelings that are derived from a person’s circumstances or relationships with others. They are stimulated by a movement of neurotransmitters in the brain in response to stimuli.

But…I think we can all agree that emotions are a bit more complicated than this definition. 😉 Though we don’t understand everything about them, we can dive in a little deeper and try to understand them a little more and how they impact our bodies, as well as our lives.

God designed us to have emotions, and I believe He wants us to use them correctly. Not be RULED by them…but do not ignore them, either.

How do they Affect our Health?

Emotions take a toll on our health, physically as well as mentally. And it can be for good or ill. Have you ever noticed a lack of appetite when you are nervous or stressed? Do you find yourself craving junk food when you are dealing with grief or stress? How about having more energy when you happy or excited?

Don’t deny the emotions you are going through. Denying them does not make them go away. They need an outlet. If you try to suppress them, instead of going away, your body absorbs them and in trying to get your attention, can cause some very unpleasant side effects. We were given emotions for a reason, and we can learn from them and they can help us in many ways. So we need to not suppress or deny our emotions, but work through them, learn from them and don’t let them take over our minds or bodies.

Now, with that being said, there is a RIGHT and a WRONG way to express negative emotions. We can make things worse or bring others down with us when we react wrongly. Here are some GOOD ways we can work through those emotions that wreak havoc on us:

  • Pray and read 
  • Talk it out
  • Exercise
  • Music (Pounding The Imperial March on the piano is actually a fun way to release stress and frustration/anger ;P )
  • Eat good food
  • Get out in nature
  • Hold your loved ones 
  • Love on pets and animals
  • Take some deep breaths (of fresh air, whenever you can)

How Does Human Interaction Help?

Everyone feels alone from time to time. But a constant feeling of loneliness and isolation can actually take a serious toll on our health. Even the most introverted individual needs some human interaction and can benefit from social interaction.

Loneliness has been found to increase blood pressure and stress hormones…which can seriously hurt your…heart! (Go figure that one!)

Symptoms of loneliness include:

  • Overwhelming feeling of social isolation, even when you aren’t alone
  • Feeling disengaged and alienated
  • Inability to connect with people on a deep, intimate level
  • Not having any “best” or close friends
  • Feeling like no one really “gets” or understands you
  • Feeling worthless and emotionally drained

These feelings of loneliness can do a number on your body.  It can lead to fatigue, trouble sleeping, weight gain, inflammation and a weakened immune system. If left unchecked, it is easy for it to lead to depression and a lot of other medical concerns.

While it is not always the case, loneliness can be more common among people:

  • living alone
  • being unmarried (single, divorced or widowed)
  • not participating in social groups
  • having few friends
  • having strained relationships
  • people struggling with substance use, depression and dementia are also at a greater risk of chronic loneliness

This does not mean that all people in these situations are guaranteed to suffer from loneliness a lot, but it does go to show just how much of a positive influence human interaction can have on each and every person. God created people for each other, for our good health. Everyone benefits, and even NEEDS, the right kind of socializing from the people they love from time to time. (Yes, this even applies to the BIGGEST introvert on the planet 😉 ).

 

We need to LISTEN to our emotions. They have “words to say”…but they aren’t meant to overtake healthy/wise decisions. While they are not to control us, we are by no means to ignore them or never try to focus on their health just as we do our body’s.

 

How can we help stay in good emotional health? While it can never be perfect, there are are ways to make it better when you are going through an emotional down:

Diet – Don’t underestimate the power of healthy foods! We all know foods can hurt or help our minds, and they can affect our emotions, too. Eat the foods that feed your mind in a healthy manner…and don’t bring harm to the rest of your body.

Exercise – Get your heart pumping and your blood moving. It can clear the mind and get those positive emotions awake.

People – Do NOT forsake the company of others: family, friends… Be around the people you love, those that care about you and bring you comfort and make you happy. Hold them close, have fun and laugh with them, make memories. It truly does make a difference.

Scriptures and Worship – I have found that focusing on God and His word helps tremendously in shrinking those negative emotions and their hold on me. You can find a Psalm for just about any emotion (David went through a lot of them…). Maybe sing a song or two. Music lifts the spirit.

 

 

5 Tips for a Happier, Healthier Job

February 5, 2017

Business Man Working At Office, Consultant Lawyer Concept

Working in an office? Do you find yourself having back and neck pain, gaining weight, getting sick more, feeling sluggish and fatigued throughout the day… or just feeling plain uninspired and dull? Well, you are not alone.

I know working in an office environment can be tough. It can be boring, sitting at a desk for hours at a time, sitting through meetings can be grueling, conference calls with clients are annoying… Oh, and computer work! Ugh! Don’t you just have days where you want to throw it right out the window?? (There probably would be very few computers left if we all acted on that impulse every time, right? 😛 )

But I have some good news for you! Are you ready for this? Listen closely. If you put your mind to it, you can make a big difference in the way you feel physically… and mentally?

How about a few tips on how to stay healthy in your office and make your work just a little more enjoyable? Sound good? Okay! Let’s go!!!

1. Keep Proper Form and Get EXERCISE!

With all the sitting we do (in the car, at our desk, in front of the TV, etc.) we tend to get lazy with our form and start slouching and craning our heads forward, wreaking havoc on our backs and neck. We have heavy heads, and the constant forward head posture we keep from day to day not only hurts our spine, but it could also cause some of those headaches you’ve been complaining about. Make sure your chair is the right height so that your feet are flat on the ground. Keep your back straight (I know it’s hard at first) and place your computer monitor at eye level.

It is also VERY important to get plenty of exercise. Get up from your desk and do some stretches or take a quick walk around the building. Even opting for a standing desk (if possible) can do wonders. If that is not an option you can always try sitting on an exercise ball instead of a chair. Have some fun while sitting at a desk! 😀

2. “You Are My Sunshine!”

A sunny day makes just about everyone feel happier, right? But I know that sometimes working in an office makes sunlight EXTREMELY limited.

During your lunch break, try getting a change of scenery. Eat lunch outside on pretty days (try even taking a walk!). Even if the day is grey (or rainy) getting out of the building and eating lunch in your car is a small way to get a relief from the everyday dreariness of indoors (and make you more productive)!

3. A Little GOOD Food Goes a Long Way

When we are sitting at a desk for many hours (and not very active) we tend to snack… A LOT. And it’s usually vending machine snacks that are full of sugar and artificial ingredients. When we fill up on these snacks we are harming our body more than we are actually feeding it. Because, let’s be honest, how many times are we snack and ACTUALLY hungry? I know I can tend to stress eat… or eat just because I am bored.

Eating a bunch of sugary snacks every day can take it’s toll on your body. Being inactive and a lot of unhealthy snacking causes unwanted fat (and weight). It can also make you susceptible to mood swings and irritability… and of course, make you feel just plain sick. 🙂

Instead of running to the vending machine or a fast food breakfast stop, opt for stocking your office area with some nuts, fruit and vegetables and, if you have a sweet tooth, try some organic chocolate. But still, you don’t need to snack all the time… even if it is good food. 🙂

4. Use Music to Chase Away Stress

There are few things worse for your long work day than starting out in a bad or stressed mood. If you have a long”ish” drive to work traffic can get pretty tiring and stressful. SO…. try listening to some uplifting music or an audio drama. They are great ways to inspire you and get your mind full of new ideas and positive thoughts (and away from the idiot drivers and long day ahead of you 😉 ). And if you are able, listen to music on your phone or iPod while you are working to keep up your spirit during the day.

5. Use Essential Oils

Lemon oil is a great uplifting smell to brighten your day and give you energy. Inhale a little bit throughout the course of the day or put a couple of drops on a cotton ball and place them in your car or around your desk.

For a little extra punch you can add Peppermint oil. 🙂

1 drop of peppermint and 2 drops of lemon to a cotton ball (adjusting amount to your preference).

 

God wants us to enjoy our work and be healthy in the process. I know that sometimes it is necessary to do some work that we don’t really want to and that may not be absolutely perfect for our health, but by making a few wise choices (and with a little determination), we can keep from being sick and miserable. 😀

To Stress or Not to Stress, That is the Question

October 2, 2016

Exhausted Man With Headache

 

Let me share a familiar picture with you.

You are sitting at your desk, trying to get work done. It keeps piling up. You have pressure on you to get it done… and be perfect in every way. On top of this, you have thoughts swirling through your mind about bills you have to pay this week, papers due the next morning for a really important class, and you and your friend’s relationship has so many changes happening, not all good changes. There is this big weight on your shoulders that you can’t seem to escape. At times you feel like you can’t breathe. You slowly go about your tasks each day, feeling low on energy, and rubbing your aching head while you grab some carb-filled, sugary treat.

I bet you can relate to at least one of these scenarios at some point. And I bet we could all name several more… where the outcome is STRESS.

Stress or Relax?

Choosing between stress or relaxation doesn’t seem like a hard decision. After all, who would want to be stressed and feeling horrible all the time, emotionally and physically? But it isn’t easy to dump stress. Something goes wrong at work or you have a tight deadline at school and it returns, begging you to take it back. It can be very persuasive. So hard to resist and even harder to keep away.

It takes energy to resist stress and not let it consume you. It hides in many corners, taking on several forms. It’s easier most times to just give in and not fight it. But at what cost?

We all deal with stress in our every day lives. Stress over school or work, finances, relationships. If we are not careful, it can control our lives and make us and those around us miserable. It also can have serious health effects.

Some are obvious: struggling with sleep, headaches, maybe sometimes you even have a loss of appetite. But some are below the surface and not as noticeable. Stress can increase cortisol and blood sugar levels, upsetting the body’s normal digestion and throwing our thyroid glands and hormones off kilter.

Unfortunately, we can’t live stress free in this world. But before you pull your hair out over worry about all your problems try some of these simple ways to relieve your daily stress.

stress therapy and management helps in relaxation reduce tension

1. Exercise 

Get your blood pumping! Exercise is one of the best stress relievers. It releases powerful chemicals in the brain that act as the body’s own painkillers and mood-lifter. Regular exercise regulates the body’s metabolic and psychological processes such as reinforcing moods, blood sugar levels and helping regulate sleep cycles.

2. Diet 

If your body doesn’t feel good, neither will your mind. Having a nutrient-dense diet can help your body deal with stress. Consume good foods that contain vitamin B, magnesium, protein and healthy fats. And avoid processed foods and sugars and too much caffeine that can overload your body and suck it of all that it needs to stay healthy.

3. Write 

Writing out your problems and thoughts (both positive and negative) and the events of the day on paper can help identify the cause of stress, even when we are unsure. It also helps us to look at it from a third person point of view and perhaps see our stress in ways we don’t normally.

4. Do Something You Enjoy

Distraction from the day’s problems can keep negative and burdening thoughts out of your mind. Give yourself (and your brain) a break, read a book or enjoy a game with some friends or family.

5. Essential Oils

There are certain oils that are capable of reducing inflammation, balancing hormones and improving immunity. They can also help to relax your body and clear your mind, making it easier to sleep (which is an essential in keeping stress under control).

6. Pay/ Read Scripture 

I am a big believer in prayer, talking to the One who created the body. It is always best to turn to the Creator. God knows how our bodies work and He knows just how to help us fix the problems. He just wants us to ask. It is also truth that getting the focus off of yourself and your problems and turning our gaze to God, or others, can help with stress. Sometimes we dwell too much on our problems and let them control our minds. Sometimes the best thing for our stress levels is change our perspective.