5 Easy Tips to Eating Healthy this Summer

1)     SHARE! SHARE! SHARE!  Food portions in America’s restaurants have doubled or tripled over the last 20 years, so next time you are out with your family of friends, split a meal with someone.  This will not only save your waistline, but your wallet as well.  Dessert Especially!

2)     Stop eating before you feel full.  Slow the pace of your meals. Pay attention to what you’re eating. And call it quits when you’re about 80 percent full. After a pause, you’ll likely find that “mostly full” is full enough. Studies indicate that simply by eating at a leisurely pace, you could drop up to 20 pounds a year.

3)     Curb Your Cravings.  Cravings often mean your body is lacking in some nutritional department.  Cravings are not quite the same as hunger…and in fact they couldn’t be more different. Hunger is controlled by the stomach, but cravings are controlled by the brain. Hunger is all about your survival mechanism, but cravings are all about your body communicating with you.  Solution?  Eat a variety of nutrient-rich foods.

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4)     Leave something on your plate.  Break the habit!  Most of us were taught as kids to clean our plates before we could get up from the dinner table.  As adults, people do not break these habits, and are not paying attention to the quantity of their food intake. People are not paying attention to the signals their body’s are giving them about fullness. Instead, they are taking the visual clues of a clean plate, no matter how much food is put in front of them.  Eating one less bite at every meal could save about 75 calories a day, which equates to nearly an 8-pound weight loss in one year!

5)     Cheat Meals.  We are all human and it’s going to happen.  We are going to cheat every once in awhile on our healthy diets.  Here is the rule: If you are going to allow yourself a cheat meal, limit it to one item.  For Example, if you are craving a hamburger, just eat the hamburger.  Leave the fries and soda alone and really focus on enjoying the burger.

 

One thing to stay away from this 4th of July

8 Reasons to Massage on Raleigh!

1)      Improve Sleep:

Massage can promote healthy sleep!    Fluctuations in several types of brain waves either relax you or wake you up. Massage increases delta waves, which are linked with deep. Oh so that’s why it’s easy to drift off on the massage table!

2)     Ease Pain:

Eight out of 10 Americans will experience debilitating back pain; if it lasts more than three months, it’s considered chronic.  Massage can help!

Another study showed people with long-lasting low-back pain who got a one-hour Swedish or structural massage once a week for 10 weeks felt and functioned significantly better and faster than those who received standard medical care; they also used less over-the-counter anti-inflammatory drugs.

“We found the benefits of massage are about as strong as those reported for other effective treatments: medications, acupuncture, exercise and yoga,” Dan Cherkin, Ph.D., lead author of the study, said in a press release.

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Relaxing Vacation Massage

3)     Ease Anxiety:

A review of studies that measured the stress hormone cortisol in people before and immediately after massage found the therapy lowered levels by up to about 50%. Massage also increased serotonin and dopamine; two neurotransmitters that help reduce depression. That may play into why massage has been shown to help people with anxiety disorders, to increase calm before surgery and to decrease stress and depression in cancer patients; in fact, a recent Turkish study found back massages given during chemotherapy significantly reduced anxiety and fatigue.

4)     Boost Immunity:

Massage in Brier Creek may give the immune system a boost by helping to increase activity levels of natural killer T cells, which fight off viruses and tumors.

Past, preliminary science suggested full-body massage enhanced immune function of women with breast cancer; a newer but also early study on premature babies came to a similar conclusion: Those who received massage therapy had more active killer immune cells (and gained weight faster), compared with infants in the control group.

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Amazing Massage Room

5)     Reduce Blood Pressure.

Women with prehypertension (or slightly elevated blood pressure) who received three 10-minute Swedish massages a week for 10 total sessions lowered their pressure more than patients who relaxed in the same environment but with no massage, according to a small study. Other more recent research on 35 older adults showed therapeutic massage also helped reduce blood pressure, as well as improve stability.

6)     Raise Alertness:

Want to boost your brainpower? Adults who were given a 15-minute chair massage in a small 1996 Touch Research Institute study were more alert and completed a series of math questions faster and more accurately.

7)       Curb Headaches:

Headaches can be alleviated thanks to massage! Regular massage can reduce a person’s number of migraines, according to WebMD, as well as limit how painful each migraine feels.

Massage works by increasing oxygen and blood flow to tense muscles.  .During a tension headache, muscles of the scalp, jaw and neck are tightly contracted. The blood vessels supplying oxygen to these muscles are constricted, so that the muscles must work with an inadequate supply of nutrients. It is believed that this combination of muscle spasm and inadequate blood supply is the main cause of pain in tension headaches. Massage helps relax the contracted muscles.

A 2009 study found that a 30-minute massage decreased pain for people with tension headaches, and even curbed some of the stress and anger associated with that pounding head.

8)     Celebrity Beauty Secret:

Massage in the right places can even have beauty benefits. Massage increases blood flow, which plumps up slack skin, encourages lymphatic drainage (the shuttling of toxins out and away from cells so that more nutrients can travel in) and adds vitality to a dull complexion and lackluster hair.

 

5 Easy Tips to Eating Healthy this Summer