Tag Archive for: Terrine Pearsall Nutritional Coach

Benefits of Exercise for Mental Health

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Benefits of Exercise for Mental Health

Exercising regularly has a range of benefits for your mental health. Not only does the actual act of participating in physical activity release endorphins to your brain which will make you feel happier, calmer and help you to clear your mind, it can also help in a range of other ways.

Since exercising regularly can help to improve your physical appearance due to muscles which are stronger and more toned and weight loss, this can help to give your self-esteem a boost, resulting in increased levels of self-confidence which in turn can influence your stress levels. Along with that, exercise is important for keeping you in good physical health.

Studies have shown that regular exercise can help to prevent against diseases such as cardiovascular disease, stroke, and even some cancers. Since poor physical health can be one of the biggest causes of feeling stressed or at the very least contribute to increasing anxiety levels in stressful situations, exercising regularly can help to reduce stress by giving us less to be stressed about.

Regular exercise can also help with issues such as muscle or joint pain, which in turn can help you to feel better, stronger, and healthier overall. In turn, you’ll feel more able to take on stressful situations and will be less likely to be worried about your own health or dealing with pain and discomfort.

Getting Started With Exercise

If your lifestyle has been more on the sedentary side than that of the active recently, there’s nothing to worry about as gentle exercise is often enough to help improve your stress levels. If you’re taking up exercising regularly for the first time or haven’t done much exercise for some time, it’s important to make sure that you start off slowly and gently to make sure that you give your body the time to get used to the increase in activity and gradually improve your strength.

Jumping straight from the sofa to a strenuous exercise routine can do more damage than good. So, don’t feel bad if you can only do a little bit of exercise at first – as you continue to practice, you will be able to increase the amount that you do.

Wonderfully Fit Personal Training offers virtual and in-person training, as well as nutritional counseling.  Training can be scheduled by visiting our website at Top Fitness Trainer, Program Training And Nutritionist In Long Beach CA | Wonderfully Fit or by clicking below.

Ready for a change – schedule an appointment today.  

Nutrition Long Beach CA

The Worst Kind of Pollutants Are The Ones You Can’t Detect Physically

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“To see is to believe.” How many times have you heard that saying? Unfortunately, a lot of people have made that statement their life’s mantra. In their minds, as long as they cannot empirically perceive something, then it doesn’t exist. Well, I don’t want to bring back nightmare memories of you back in high school or college philosophy class, but do you remember your professor asking this classic philosophy question?

If a tree falls in the woods and no one was around to hear it, did it really fall? This is one of the most basic philosophical questions because it goes straight to the heart of our conception of reality. The obvious answer, of course, is yes. If a tree fell in the woods, and we know what a tree is, and we know how falling works, and we know that falling often involves some sort of vibration in the air, and we know that vibration in the air can be perceived as sound, then the answer is a resounding yes.

In other words, reality operates according to certain rules that don’t change regardless of perception. I want you to wrap your mind around this truth, because when thinking about detox. Believe it or not, the worst kinds of pollutants in your life are not the ones you can detect physically.

They go beyond your drug test. They go beyond the alcohol level in your blood or breath. They go beyond your x-ray. They go beyond any kind of test that involves the human sense of sight, hearing, smell, touch, and taste. In other words, the worst kinds of pollution are mental, emotional, and spiritual.

Why are they necessarily worse? Well, what if I told you that regardless of what physical shape you’re in if your mind is in the right place, you will be able to do things that you previously felt you were incapable of doing. This happens all the time. People who have serious physical limitations are still able to do what they want to do because they have the right mindset.

That’s how powerful your spiritual self is. If you’re completely honest with yourself, it makes everything in your life possible. Your choice of clothing, your physical shape, your overall health, your lifestyle, all of those began as choices, and where do you think choices come from? They start out with an idea which is processed through your mindset.

This is stuff that you cannot see. But just because they remain locked within the deep confines of your consciousness doesn’t mean they have an effect. You find yourself going around in circles unable to do much about the patterns you constantly find yourself living out. Talk about feeling trapped. This is not the way to live. But, if you are stuck within this type of life pattern, you feel there’s not much you can do about anything in your life. It’s as if you are bound to repeat the same bad decisions over and over again.

Nutrition Long Beach CA

What Is Holistic Detox And Why Is It Superior To All Kinds Of Detox Programs?

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Holistic detox works with the complete person. Please understand that you’re not just your skin, bones, muscle tissue, hair, digestive system, circulatory system, and reproductive system. You’re worth more than that. You’re also not just different parts, or anatomical items and tissue. You’re worth more than that.

The best way to explain this is to look at the brain. The brain, of course, is made up of billions, if not trillions of nerve cells. It is constantly bathing in very powerful neurotransmitter chemicals. It is one of the most complicated organic mechanisms in the universe. But nobody in their right mind would look at the brain and say that it is a mind.

When you look at a brain disconnected from the body, it is just a clump of tissue. It is a very powerful clump, capable of so much, but it’s still a clump. It has to be alive, it has to be fed experiences. It has to be conscious. It has to be self-aware. In other words, it has to be part of a system.

That’s how you define a mind. A mind involves memories, perception, mindsets, attitudes, perspectives. I bring up this example because a lot of people look at detoxification the same way. When they say that they want to detoxify their bodies, they’re looking at their bodies as if it’s hermetically sealed off, or surgically removed from the intangibles.

This is a serious mistake. It is no surprise that a lot of detox programs currently being promoted out there, flat out fail. They don’t even come close to delivering the benefits they’re supposed to bring to the table. How can they? They are positioned in such a way that they are supposed to deal only with your body, your blood chemistry, and other physical elements.

But the reality is that you are more than the sum of your parts; you are more than your body. You’re more than your ability to perceive. You are also your experiences, your memory, and your potential. You’re also your mindset. If you want a good example of this, look at a person’s life before and after they develop Alzheimer’s. It’s a completely different person.

It is very tragic when you see this person, complete, beautiful, deep, integrated, completely wiped of their personhood, and all you see really is somebody who is just there physically, and not much else.

Realize that you are doing the same. You might think that you are a fully functional human being who can make things happen and who is responsible and everything. This might seem to be the case but if you find yourself going around in circles or constantly making the same bad decisions, it might turn out that you’re not as free as you think. Unless and until you choose to wake up to the invisible toxins that are pushing you to run your life into the ground you won’t be able to achieve the kind of victories that would push you to the next level of self-awareness or full functionality. Learn to let go of unseen toxins.

What You Need To Know About The DASH Diet

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The foods we eat can affect our overall health. A diet rich in harmful elements like saturated fats and cholesterol is a sure way to hypertension and other diseases. On the other hand, the right choice of foods can lessen your risk of acquiring such diseases.

There is a particular eating plan that has been proven to lower hypertension or high blood pressure. This diet is called the DASH or Dietary Approaches to Stop Hypertension.

What is the DASH Diet

What is the DASH diet?

The DASH diet is a result of clinical studies conducted by scientists of the National Heart, Lung and Blood Institute (NHLBI). The researchers found out that a diet high in potassium, magnesium, calcium, protein, and fiber, and low in fat and cholesterol can drastically reduce high blood pressure.

The study showed that a diet rich in vegetables, fruits, and low-fat dairy products had a big effect in reducing hypertension. It also showed that the DASH diet produces fast results, sometimes in as little as two weeks after starting the diet.

The DASH diet also emphasizes three important nutrients: magnesium, calcium, and potassium. These minerals are thought to help reduce high blood pressure. A normal 2,000-calorie diet contains 500 milligrams of magnesium, 4.7 grams of potassium and 1.2 grams of calcium.

Doing the DASH Diet

Following the DASH diet is very easy and takes little time in the choice and preparation of meals. Foods rich in fats and cholesterol are avoided. The dieter is advised to eat as many vegetables, fruits, and cereals as possible.

Since the foods you eat in a DASH diet are high in fiber content, it is recommended that you slowly increase your consumption of fiber-rich food to avoid diarrhea and other digestive problems. You can gradually increase your fiber intake by eating an additional serving of fruits and vegetables in every meal.

Grains are also good sources of fiber, as well as the B-complex vitamins and minerals. Whole grains, whole wheat pieces of bread, bran, wheat germ, and low-fat breakfast cereals are some of the grain products you can eat to increase your fiber consumption.

You can choose the food you eat by looking at the product labels of processed and packaged foods. Look for foods that are low in fat, saturated fat, sodium and cholesterol. Meats, chocolates, chips and fast foods are the main sources of fat and cholesterol, so you should reduce your consumption of these foods.

If you decide to eat meat, limit your consumption to only six ounces a day, which is similar in size to a deck of cards. You can also eat more vegetables, cereals, pasta, and beans in your meat dishes. Low-fat milk or skim milk is also a great source of protein without excess fat and cholesterol.

For snacks, you can try canned or dried fruits, as well as fresh ones. There are also healthy snack options for those on the DASH diet such as graham crackers, unsalted nuts, and low-fat yogurt.

It’s Easy to DASH

The DASH diet is popular among many health buffs because it doesn’t require any special meals and recipes. There are no special preparations and calorie-counting to be considered as long as consume more fruits and vegetables and reduce your intake of fat- and cholesterol-rich foods. The DASH diet is a healthy eating plan that focuses more on the three important minerals that are believed to have a beneficial effect on high blood pressure.

The DASH diet is great for people who prefer convenience and ease in their eating plans. With scientific evidence to back it up, the DASH diet offers a proven and tested diet system for people looking for good health.

The Famous Dash Diet

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No, we are not talking about some famous Hollywood sisters. The DASH diet or Dietary Approaches to Stop Hypertension is a physician recommended, researched and used diet to help lower blood pressure in two weeks.

Today, one out of four Americans (approximately 73 million people) exhibit high blood pressure or hypertension. Blood pressure is the pressure within the artery walls. Hypertension can be defined as a consistent blood pressure elevation. High blood pressure causes the heart to work harder and is the leading cause of heart attack and stroke. Diminishing sodium intake and eating healthy can help you reduce your chances of acquiring hypertension. This is the premise of the DASH diet.

Information about the dash diet

The National Heart, Lung and Blood Institute conducted two studies about this diet. Their findings showed that blood pressure was reduced with a diet low in saturated fat, cholesterol, and total fat and high in fruits and vegetables, fat-free milk products, whole grains, fish, poultry and nuts.

As you can see, more food products are allowed in this diet compared to other commercial diets available. They also recommend diminished, not eliminated, amounts of lean red meat, sweets, added sugars, and sugar-containing beverages. Foodies will not have a hard time adjusting to this diet since it does not completely eliminate common foods in the American pantry.

In the DASH Diet plan, there are recipes and diet plans suggested for a 2,300 mg and 1,500 mg sodium consumption. About 2,300 mg of sodium is recommended by both the National High Blood Pressure Education Program and the United States Dietary Guidelines. And unlike most short term diet plans, the DASH diet also offers tips on how to stay focused on the diet. Think long term.

Although weight loss is not a priority, it is a welcomed consequence since the DASH diet is based on a 2000 calorie per day limit. Some tips on how to further reduce sodium in your diet include:

Read food labels.

  • You will be surprised how much sodium can be found in low fat or processed foods.
  • No extra salt, please. It is typical for us to add a “dash” of salt when boiling pasta or rice.
  • Discover other spices or herbs to replace salt in your usual recipes.

As a tip, a teaspoon of table salt contains 2,300 mg of sodium.

It is also best to do this change gradually, since you may experience some detoxification reactions like loss of appetite that may stop you from going through with this diet strategy. Adding some physical exercise and getting appropriate medical supervision is also beneficial.

In conclusion, there are a lot of nutritious but appetizing foods available in the market today. The DASH diet allows a lot of leg room, and its long term benefit is a longer, healthy life. And so, why not try a little DASH in your diet today?

The DASH Diet: Does It Work?

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Well, it is actually among the most renowned diet plans out there nowadays and it may be more than a trend. Designed by the US Department of Health and Human Services’ National Institutes of Health, this diet program is founded on nutritional facts.

DASH is an acronym for Dietary Approaches to Stop Hypertension, this basically means tips on how to decrease your blood pressure levels via the foods you ingest. The premise of the diet plan is to guide men and women with high blood pressure and hypertension on out how to eat much healthier and reduce their blood pressure and the possibility of connected ailments. High blood pressure is often a problem that might be easily avoided by leading a healthy lifestyle nevertheless, once a person has it, it can only be managed.

Benefits of the dash diet

Having elevated blood pressure is a serious matter and may even bring about illnesses such as coronary artery disease, dementia, stroke and eventually heart failure. Picture this, close to 33% of men and women currently, have high blood pressure or hypertension. That’s one-third of the adult populace, and therefore there exists a very good probability that either you or somebody you know may possibly be identified as having the ailment.

The DASH Diet for Hypertension may help you reduce your blood pressure and also your potential risk for some of the affiliated ailments through setting a few rules to go by. To illustrate, one of the main recommendations set forth by the weight loss plan is to reduce your sodium consumption to between 2,300 and 1,500 mg a day. This may look like you are still receiving a large amount of sodium, but in reality, it is not very much.

Consider some of the items you might consume every single day…

Were you aware that a quarter pounder with cheese provides approximately 1,190 milligrams of sodium? That’s basically your entire daily allowance if you are limiting yourself to 1,500 milligrams a day. Even at 2,300 per day, it is still over 50 percent of the suggested daily portion.

Even if you imagine you are going to be health conscious and get a salad, be warned… Condiments and dressings have proven to be notorious for including large levels of sodium.

So, what will you end up taking in on The DASH Diet?

  • Plenty of vegetables and fruits per day in place of sweets and desserts
  • Foods which are high in dietary fiber as an alternative to refined carbs
  • Low-fat and fat-free dairy products rather than whole milk products
  • Water and club soda as opposed to sugary soft drinks

The DASH Diet is not just an agenda pertaining to eating, it advises some healthy lifestyle changes as well:

  • Initiate a workout plan whether or not your blood pressure level is typical
  • Try to get at least thirty minutes of physical exercise on a daily basis
  • Determine weight reduction targets for yourself
  • If you take prescription medication for high blood pressure, don’t forget to take it daily

With such common sense advice it’s no surprise The DASH Diet is gaining this sort of interest at this moment. This is a diet plan that makes sense and offers the potential to enable you to lose weight and remain healthful. Even people who have healthy blood pressure can usually benefit from the DASH Diet and sticking to a high fiber, low fat, minimal sodium eating routine. Pursuing this diet will not just allow you to shed pounds, it could actually help save your life.

Summer Dieting Tips

5 Critical Dieting Tips for Keeping Weight Off

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Anyone can shed a few pounds here and there; however, how can you get to the point of keeping the weight off and living a healthy lifestyle? In this article, I will discuss what I have done to shed the weight and I feel wonderful. Many people who start diets will fuss because the weight program they are on is making them tired and they do not have enough energy to make it through the day.

Listed below are the 5 critical diet tips, if you follow them you should be able to fight the fat and keep it off:

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Summer Dieting Tips

10 Dieting Tips For a Successful Weight Loss Summer

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If the thought of seeing yourself in a bathing suit or swimming trunks this summer is making your knees buckle then keep reading.

I am going to share 10 dieting tips you can use to lose weight and look your best all summer long.

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Summer Dieting Tips

4 Easy Summer Dieting Tips

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Dieting and exercising during the summer months can be a difficult and discouraging chore for some people. The lure of warmer weather and vacation days and the daily routine of work and family responsibilities can make it tempting to miss workouts and give up on a healthy diet.

Here are a few dieting tips that can help, they are so easy a caveman could do them:

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Summer Dieting Tips

Great Summer Diet Foods

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The summer time is a great time not only to shed some layers of clothing but also to shed some pounds. Many people undergo summertime diets in order to feel lighter and to look better in a bikini.

A great way to start a healthy diet is to enjoy the fruits and vegetables of the season.

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