What Is An Anti-Inflammatory Diet?


The Anti-Inflammatory Diet is a popular diet whose base is similar to that of the Mediterranean Diet. In recent years, research has shown that many chronic diseases and cancers are all tied to inflammation in the body, and with the help of nutrition, people are finding comfort and relief by changing the way they eat.

The Anti-Inflammatory diet is just as much about what you eat as it is about what you avoid eating. The diet focuses on eating more foods that are high in nutrients and reducing or avoiding over-processed foods that may cause inflammation in the body. It has also been found to help increase energy as well as reduce chronic pain.

Foods to eat:

An anti-inflammatory diet is focused on consuming nutritionally-dense foods with antioxidants. Some of the foods recommended in the diet include:

  • Fruits, including ones packed with good fats such as avocados
  • Vegetables
  • Fatty fish
  • Healthy fats
  • Nuts
  • Red wine
  • Green Tea
  • Dark chocolate
  • Spices such as turmeric, ginger, and cinnamon

Foods to avoid:

Avoid over-processed foods, which all lead to higher levels of inflammation in the body. Although chronic inflammation cannot always be seen, it is linked to other diseases when present in the body. Avoid foods such as:

  • Refined carbs
  • Refined sugars
  • Processed foods such as meats and snack foods
  • Frozen foods
  • Processed vegetable and seed oils
  • Trans fats
  • Alcohol and caffeine

Bottom Line:

An anti-inflammatory diet is generally a term to describe a healthy diet that humans have been eating for centuries. By consuming more healing foods and less inflammatory-causing foods, the body will be able to fight off diseases and you will enjoy a longer, healthier life with less chronic pain or discomfort.

Benefits of Foam Rolling


A foam roller is an inexpensive piece of equipment used as a form of myofascial release. Foam rolling is simple and can be done at home or in a gym. Used by trainers and athletes alike, foam rolling can be beneficial to pretty much anyone who takes the time to do it properly.

The purpose of a foam roller is to target different body parts while helping to improve workouts. Whether it is a tense area where you are experiencing pain or just a muscle group you want to decompress, foam rolling can significantly improve your condition over time.

Additionally, foam rolling is a form myofascial release. Simply put, this term refers to the act of applying low-intensity force to soft tissues over long periods of time. Applying this pressure helps to alleviate tension and restore the body, resulting in improved performance. The following are some of the benefits of regular foam rolling:


  1. Improve circulation: foam rolling stretches and loosens muscles which breaks up tight areas where blood flow may be limited. Increased blood flow and better circulation offer a myriads of benefits for overall health and wellness.
  2. Increase range of motion: having properly stretch muscles leads to better range of motion, improving the quality of your workout. This leads into the next benefit, reducing chances of injury.
  3. Prevents injury: when you break down fascia and muscles are properly stretched, you improve range of motion and reduce the likelihood of injuries from torn or pulled muscles. Foam rolling improves your body’s coordination, and in turn, the effectiveness of your workout.
  4. Reduce stress: foam rolling is a form of self-massage which helps to reduce tension in targeted areas of the body, leading to a reduction of both physical and mental stress. Foam rolling helps to reduce levels of cortisol, which are necessary following a strenuous workout.
  5. Reduces recovery time: lactid acid is the buildup of waste in the muscles following a workout. Post-workout foam rolling can help to improve circulation and bring fresh blood to the fatigued muscles where lactic acid is present and decrease both soreness and recovery time. The quicker the muscles recover, the quicker they can rebuild and become stronger.
  6. Saves money: the cost of getting professional massages on a regular basis can quickly add up. For under $50, you can purchase a foam roller and enjoy long term benefits with regular use.

Things to avoid:

  • Rolling too fast: give your muscles time to adapt to the force and release tension.
  • Rolling directly on painful areas: it’s best to roll in the surrounding areas and then use larger motion to roll over painful areas.
  • Focusing on knots for too long: rather than holding pressure on a knot for 5 to 10 minutes at a time, try adding pressure for 20 seconds or so.
  • Not focusing on posture: make sure you are using correct posture in order to avoid pain and injury.

Bottom line:
Foam rolling is an inexpensive way to improve circulation, flexibility, recovery time and reduce tension in the muscles. This simple technique can greatly improve performance and physique and, can be done in the comfort of your home, and will result in long-term benefits.

Follow These Tips to Stay Healthy on Halloween


Halloween is a party holiday full of candy and even drinking (for adults)! The official kick-off of the holiday season poses many challenges when it comes to eating right and we know just how hard it can be to resist all of the sweets that surround us during this time of the year. With a little motivation and discipline, though, you can go a long way and maintain your goals.

Keep reading to learn a few tips to follow when it comes to staying healthy on Halloween!

  1. Exercise: planning on taking the kids trick-or-treating? Make sure to get your workout in and avoid any holiday excuses, after all, you’ll want to make sure you burned those calories and got your sweat on before eating sweets.
  2. Eat a healthy meal: enjoying a healthy meal with your family means you won’t have an empty belly asking for an excessive amount of candy.
  3. Stay hydrated: make sure your entire family is hydrating. Not only is this a healthy habit to adopt in your daily life, but it will help curb sugar cravings.
  4. Be picky: try not to overindulge in candy simply because it is sitting there, pick a few pieces you truly like and avoid the rest by donating it or tossing it. Enjoying candy you actually like will help you feel satisfied rather than mindlessly eating too much of it.
  5. Opt for portioned snack packs: when purchasing candy for trick or treaters or the kids, choose pre-portioned 100 calorie packs, this way you’ll know you aren’t eating more calories than you think.
  6. Track: use an app like MyFitnessPal, write down what you’re eating, or keep candy wrappers. All of these will help you keep track of everything you’re eating rather than forgetting and eating too much.
  7. Swap it out: making treats for the kids at home or for school? Try swapping refined sugars and carbs for fruit or whole grains. Nowadays, finding a great recipe on the internet that calls for whole ingredients is easier than ever.
  8. Indulge: Halloween only comes around once a year and one night of overeating will not detriment your diet or physique. As long as you set a deadline and don’t over do it, there is no need to feel guilty for enjoying some candy!

Being healthy is as much a mental exercise as it is a physical one. Following some of these tips will help when it comes to discipline and may even help you become a more mindful consumer when it comes to food choices around Halloween and the holidays!

Vitamins Explained: Vitamin A


What It Is

Vitamin A is an essential vitamin found in both animal-derived foods as well as plant-based foods. Vitamin A has two main forms, Retinoids and Beta-carotene. Retinoids, the dominant and active form of the vitamin is derived from animal products while Beta-carotene can be found in plants. Generally, Vitamin A does not need to be consumed through supplements as a healthy diet will provide an adequate amount of levels needed for each individual.


Vitamin A is essential for maintaining multiple functions in the body including growth, vision, the immune system, and reproduction. Some key benefits of Vitamin A include the following:

  • Protect the eyes from age-related issues
  • Protect vision from night-blindness
  • Protecting against certain forms of cancer such as colon cancer, lung cancer, and prostate cancer
  • Treating type 2 diabetes
  • Skin and hair health
  • Supporting a healthy immune system
  • Bone health
  • Promoting healthy reproduction
  • Promoting body growth and development

Where To Find It

Vitamin A can be found in some animal-derived foods as well as in orange fruits and vegetables. The following are some foods that contain Vitamin A:

  • Liver and other organ meats
  • Eggs
  • Fatty fish such as salmon
  • Cheese, milk, and butter
  • Orange colored vegetables
  • Orange colored fruits
  • Dark, leafy green vegetables


Too much Vitamin A is not recommended as it can cause unwanted health issues. High levels of Vitamin A can lead to toxicity due to the fact that it is a fat-soluble vitamin which gets stored in your body. Overconsumption of Vitamin A can lead to side effects including bone and joint pain, headaches, vomiting, liver disease, confusion and in severe cases, death. Overconsumption risk is typically higher when Vitamin A is consumed as a supplement rather than by food, though overconsumption through food is still possible.
Bottom Line:
Vitamin A is vital for many processes and functions of the body. Although too little of it or overconsumption of it can both cause health issues, a normal level can be achieved through a healthy diet. Achieving the right balance of Vitamin A through food will ensure your body is enjoying the benefits it has to offer.

Is Your Spine Aligned?


The Spine

The spine, made up of bones called vertebrae, helps provide the body with movement, stability, and strength. The spinal cord and its nerves send information out to the body and are considered delicate as injuries can affect the entire body. If the spine becomes misaligned, it will also affect the entire body and cause pain and discomfort. It is important to know when to recognize if there is a misalignment in order to correct the issue as soon as possible and to avoid chronic pain.

Signs that your spine is misaligned

There are multiple warning signs that indicate that your spine may be misaligned. Taking the steps necessary to align your spine will help ease pain and discomfort. Some signs that you may have a misalignment of the spine include:

  • You have a difference in leg length and your shoes wear out unevenly
  • You have a poor range of motion on your hips and neck
  • Your posture is poor
  • You feel stiffness on your back and neck
  • You get frequent headaches or sore spots
  • Your weight is not distributed equally if you place your feet on two different scales
  • Your feet flare out when you walk

What you can do

Fortunately enough, there are ways to stretch and help ease the pain that comes with a misaligned spine. In some cases, the spine may even be aligned through some of the techniques listed below. Here are a few things you can start doing today in order to align your spine and feel better:

  • Practice yoga: many poses are designed to help stretch and align the spine
  • Visit a chiropractor: a trained chiropractor will be able to align your spine and help improve your range of motion while reducing pain
  • Massage therapy: tension may cause your muscles to be out of line, getting regular massage therapy can reduce tension and pain and help keep everything aligned
  • Pilates: pilates helps with alignment while focusing on the abdominal muscles through a mind-body approach. Focused on strength, coordination, flexibility, and balance, it helps with full-body alignment.
  • Tai Chi: this exercise combines meditation with an aligned movement known to help both the back and joints.

Is Apple Cider Vinegar Good For You?


For many years, people have used Apple Cider Vinegar (ACV) as a home remedy to cure infections and other health issues that arise. Although many of the wonderous claims people make on the internet are actually false, there are still a number of benefits and uses for ACV. If you’ve ever asked yourself whether ACV could help a condition you have or if you simply want to know more information about it, read on!

What is Apple Cider Vinegar?
ACV is a vinegar made from apple juice. Yeast is added to the juice in order to turn the sugars into alcohol, in other words, it is fermented. The alcohol then turns into acetic acid thanks to bacteria that is added, giving the liquid the sour vinegary taste and smell that it’s known for.

ACV is a good source of polyphenols (which are plant-based antioxidants), vitamin B and probiotics in “The Mother” that come from the added bacteria. These components are responsible for most of the health benefits people enjoy from ACV. Additionally, it is known to have high disinfectant properties.

Although many of the claims made on the internet are not backed up by scientific research, there are still a number of useful ways to incorporate ACV into your diet and life. To name a few:
Help to regulate blood sugar levels
As a natural disinfectant for wounds and fungus
Boost weight loss when paired with a healthy diet and exercise
As a natural household cleaner
Skincare and hair care
In recipes for dressings, food and baked goods

ACV should always be diluted with as it is highly acidic and it can cause an upset stomach. It is also important to keep in mind that this acid can cause damage to teeth enamel, so drinking water immediately after ACV is recommended.

Bottom Line
Realistically, ACV will not magically cure cancer or make you lose weight. Nevertheless, it is a healthy household item to have on hand. It can be enjoyed in different ways for different benefits, but healthy lifestyle choices are still necessary in addition to nutritional supplements such as ACV in order to stay on top of your health and feel your best!

When to Ice or Heat an Injury


Icing or heating an injury, also referred to as cryotherapy and thermotherapy, are quick and affordable ways to get instant relief at home from injuries and pain. While everyone can benefit from quick relief, not everyone has their facts straight when it comes to choosing one over the other.

Knowing the benefits icing or applying heat to specific areas of the body can make all the difference. In fact, it can be the difference between getting the relief you’re looking for or suffering from further pain. If you’ve ever asked yourself whether you need to apply ice or heat and didn’t know the answer to your question, read on…

Thermotherapy: benefits and uses

Thermotherapy, or heat therapy, is a form of relief used by applying heat to a particular area of the body. It is best used for conditions such as muscle pain, stiffness from stress and chronic pain. By increasing the temperature of a particular area you are increasing blood flow and improving flexibility, and it is best used prior to physical activity involving the muscle.

Heat therapy should never be used after physical activity and should never be used on open wounds or inflamed areas. Heat therapy is most useful when applied for longer periods of time, around 15 to 20 minutes,frequently throughout the day. Heat can be applied using heating pads, steamed towels, saunas or warm baths.

Cryotherapy: benefits and uses

Cryotherapy, or cold therapy, provides relief from injuries where the body is experiencing inflammation, redness, heat and swelling. An example of a good situation where cryotherapy is useful is for pulled muscles or IT band syndrome. By increasing the temperature of a particular area, you help calm down superficial tissue that is swollen, stop bleeding and reduce pain. Cold therapy is best applied immediately after an injury and within the first two days.

Cold therapy should not be applied directly on the skin. It is best to cover an ice pack with a towel in order to avoid damaging the skin. Cold should be avoided if you have stiff muscles, joints, or poor circulation. People commonly mistake lower back and neck pain symptoms and applied cold, but applying cold to trigger points can increase pain. Cold therapy is best applied for short periods of time, around 10 to 15 minutes, several times a day.

Bottom line:

Heat and cold therapy are used for very different reasons. The most important step to take before deciding which route to go is to analyze your symptoms and then decide what will work best for pain relief. In some cases, such as people with arthritis, both hot and cold therapy will help provide relief. Heat and cold are only quick ways to get relief from symptoms, if symptoms persist you should see your doctor for further direction.

Prevent Childhood Obesity by Following These Tips!

821103205070159-repije0njbsvldkxb7lw_height640Whether you’re a new parent or not, one of the most important things to keep up with when raising a child is their health. Young children should be taught important life lessons such as proper hygiene and nutrition early in on in order for them to form healthy habits that will last a lifetime.

A common epidemic we face in our country today is childhood obesity. A lack of exercise, improper nutrition and too much time with technology can all contribute to the epidemic. While many schools and organizations teach young children healthy habits, it’s important to implement them at home as well. Turning meal and exercise time into delicious and fun activities will both motivate and help children to be interested in healthier habits!

When it comes to food, here are a few tips to begin implementing:

  • Swap foods for their healthier counter parts… opt for baked chicken nuggets instead of fried chicken fingers.
  • Reduce the amount of sugar consumption by eliminating artificially-sweetened beverages… encourage kids to drinks water or make natural fruit juices and smoothies together.
  • Increase the amount of veggies consumed… mac and cheese night? Try mixing in extra veggies.
  • Encourage kids to make healthier decisions by packing lunch together and purchasing fresh, healthier snack options such as fruit and nut butters or veggies and hummus.
  • Don’t just encourage children to “eat healthy,” spark up conversations and teach them about why and how eating healthy is important.

Physical activities to try:

  • Sign your children up for after school activities, whether it’s at the school itself or a local institution.
  • Allow them to explore the activities they are interested in whether they are sports, creative arts, cooking, etc.
  • Encourage play time with neighbors and peers.
  • Set an electronics or technology schedule to ensure they are not spending all of their time in front of screens.
  • Participate in activities together over the weekend by going to the beach, pool or even local parks to play sports.

Children who are obese have a higher chance of being teased by their peers, becoming obese as adults and developing other health conditions later on. Fortunately, all of this can be prevented by implemented healthier habits at an early age.

How to Train for a Half Marathon

821103205070157-dsjqsgnvftsgqgm3wuso_height640Training for marathons is as much a mental game as it is a physical one. Most of the time, the most important thing you need to reach that final stretch is the mental endurance to keep you going all the way to the finish line.

While many people enjoy everything between 5K’s to full marathons, it takes a lot of dedication. It’s important to have a plan in mind and give your body the proper amount of time to train, prepare and most importantly rest. The following are a few tips you can follow in order to ensure your best performance when running a half marathon.

Plan ahead: determine your level of strength and endurance when it comes to running and decide from there. If you fall into the beginner category you will need more time to train than someone who already runs a few times a week and has participated in half marathons in the past. Map out your weekly and monthly running schedule a few months ahead. Preparing well in advance leaves room for sick days or any injuries that may require rest days.

Cross train: once you have your running schedule set, remember to add in cross training. Cross-training benefits runners by strengthening the legs (which makes for a  better runner). Examples of cross training include short distance runs, long distance runs, and other forms of cardio such as cycling or the stairmaster.

Include recovery days: Long runs should be done about once a week with your longest run leading up to race day. With that in mind, remember to give yourself recovery days in between long runs and proper sleep in order to avoid over-exerting yourself and risking injuries.

Fuel your body the proper way: as with all forms of physical training, nutrition is a fundamental part of achieving your ultimate goal. A lack of proper nutrition can lead to exhaustion and decrease performance, the opposite of what we want when we work toward reaching a goal such as completing a half marathon. The majority of your meals should include complex carbs followed by unsaturated fats and protein. Map out a meal plan that meets your specific needs according to your body type and training schedule.
Wear proper gear: the best way to be prepared for race day is to train with the proper gear in the months leading up. Practice your runs using the same shoes you will be using on the day of the half marathon, wear comfortable clothing and socks that won’t slow you down, and headphones that will stay put. The last thing you want are unnecessary distractions. The best way to be prepared is by testing what you will be wearing on the day of the race throughout your training period.

Follow These Tips to Prevent Premature Aging of the Skin

hgWhether we like it or not, we all experience aging of the skin. As we get older the skin loses its natural elasticity and begins to feel drier than it once did. Unfortunately, this is a natural human process that can’t be stopped. The exact timing of aging skin varies from person to person depending on their genetics, but the good news is that there are a number of ways to prevent it from occurring prematurely. Use the following tips to care for your skin and maintain a youthful glow for as long as possible!

First and foremost, protect your skin from the sun. You’ve probably heard this before, but we’ll emphasize it once again. The change in color you experience from tanning is actually the damage caused by the sun’s harmful UV rays. Although a little color here and there looks nice, many people tend to overdo it without thinking about the negative repercussions this will have in the future. Opt for natural self-tanners instead and wear sunscreen daily (rain or shine) to protect your skin and keep it at its optimum state.

Collagen, the main structural protein found in the skin, is what keeps our skin looking tight, plump, and youthful. The natural levels of collagen begin to decline in our mid-20’s, but eating a well-balanced diet can help maintain these levels in your system. Many foods such as leafy greens and fish contain collagen and many vitamins and minerals that help give your skin a youthful glow.

Smoking, excessive drinking, and lack of sleep are all bad habits that contribute to premature aging of the skin. Avoiding unhealthy habits such as these are a sure way to keep your skin healthy. Instead, get your sweat on and drink plenty of water throughout the day. These healthy habits are known to benefit your skin by improving circulation and keeping your skin hydrated rather than looking dry, dull, and tired.

Establish a daily skincare routine. Maintaining a regime with products that benefit your skin-type can make a huge difference in how you look and feel. Make sure to moisturize and keep up with your routine daily and you will thank yourself in the long-run. The best time to moisturize the body is right after the shower as it will best absorb the products you use. And as a helpful tip, don’t forget about your hands, neck, and decolletage when you follow your routine every morning and evening.

And finally, pick and choose the right products that work for your needs. Some people have dry skin, while others have oily, combination, or mature skin. Read labels and opt for products that have good-for-you ingredients and less harmful chemicals. Nowadays there are many options for clean skincare that will benefit your skin, and it doesn’t have to be expensive! Natural oils, such as Jojoba oil, are full of nutrients that will feed your complexion and help maintain it’s glow.