If you’re reading this on the second Friday in January, congratulations—you’ve officially made it to Quitter’s Day, the day when research shows that around 80% of people quietly abandon their New Year’s resolutions. Gyms start looking emptier, those ambitious meal-prep salads begin to wilt in the fridge, and that initial burst of motivation quietly fades into the background.
Here’s the most important thing to remember: You’re not failing. You’re simply human.
Let’s take a gentle look at what often happens around this time of year.Here are some visuals of that all-too-familiar moment when the enthusiasm starts to wane:When a resolution fizzles out, it’s rarely just a case of “not having enough willpower.” In most cases, it comes down to one (or a combination) of these very common, and very fixable, reasons:
The goal itself was unrealistic, too vague, or simply not aligned with your actual life right now. “Run a marathon” or “go to the gym 6 days a week” sounds inspiring on January 1st—but without building up gradually or fitting around your schedule, it quickly becomes overwhelming.
The strategy or approach wasn’t sustainable or realistic long-term. Extreme changes (cold-turkey diets, all-or-nothing routines) often work beautifully… for about two weeks.
There was no real support, accountability, or guidance in place. Life happens—work deadlines, family commitments, unexpected stress—and without someone (or something) to help you stay consistent when motivation inevitably dips, it’s easy to slip.
The great news? All three of these are 100% fixable.
This year, instead of letting Quitter’s Day mark the end of your goals, let’s turn it into Adapter’s Day—the day you reset smarter and build something that actually lasts.
As a life & wellness coach, this is exactly where I love to step in and help people make the shift.
Together we can:
Craft clear, meaningful goals that actually fit your real life (and feel exciting rather than punishing)
Build tiny, sustainable habits that quietly compound into big changes over time
Create genuine accountability and support systems so you don’t have to do it alone when life gets busy
If you’re ready to move past the “all or nothing” cycle and create lasting change in 2026, I’d love to chat. DM me (or reach out however feels easiest) to talk about getting back on track—smarter, kinder, and more sustainably this time.
Arthritis: Lifestyle and Root causes – AI generated illustration for health education purposes
Embracing Joint Harmony: A Holistic View on Arthritis from Root Causes to Natural Vitality
As a holistic health practitioner, I’ve witnessed arthritis not as an inevitable foe, but as a messenger from the body calling for deeper balance. On this World Arthritis Day (October 12), let’s shift the lens: away from merely masking symptoms and toward uncovering root imbalances.
Arthritis, encompassing over 100 joint-inflammatory conditions, affects millions—per the World Health Organization (WHO), it’s a global burden tied to modern lifestyles. In holistic terms, we prioritize nourishing the whole self: body, mind, spirit, and environment. While mainstream medicine often leans on immune-suppressing drugs as the current standard (and they can provide relief in acute crises), true healing blooms from addressing underlying disharmonies through lifestyle, nutrition, and natural rhythms. Join me in exploring this empowering path.
Decoding Arthritis: More Than Joint Wear
In holistic terms, arthritis isn’t just “wear and tear” or random attacks—it’s inflammation signaling systemic imbalances. Types like osteoarthritis (OA, cartilage breakdown), rheumatoid arthritis (RA, autoimmune flares), gout (crystal buildup from metabolic woes), psoriatic arthritis, or ankylosing spondylitis all stem from similar roots:
Inflammatory Overload: Chronic low-grade inflammation from processed foods, stress, or toxins.
Energy Imbalances: In Traditional Chinese Medicine (TCM), it’s “dampness” or “cold” invading joints; in Ayurveda, excess “vata” (air element) drying tissues.
Gut-Joint Axis: Leaky gut allows undigested particles to trigger immune responses, mistaking joints for threats.
Globally, 1 in 6 people grapple with this, per WHO data, often linked to sedentary habits and nutrient voids rather than age alone. Women may experience it more due to hormonal fluxes, but everyone can reclaim harmony.
Arthritis: Lifestyle and Root causes – AI generated illustration for health education purposes
Unearthing Root Causes: The Foundation of Healing
Holistic healing starts here—peeling back layers to the origins, not just treating the surface fire:
Dietary Imbalances: Processed sugars, refined grains, and factory-farmed meats spike inflammation via omega-6 overload and blood sugar swings. Nightshades (tomatoes, eggplant) can aggravate some, while dairy fosters mucus and joint stiffness in sensitive constitutions.
Gut Dysbiosis: 70% of immunity resides in the gut; imbalances from antibiotics, stress, or poor fiber intake lead to “molecular mimicry,” where the body attacks its own joints.
Toxicity and Environmental Stress: Heavy metals, pesticides, and EMFs disrupt cellular health. Liver overload (our detox hub) backs up toxins into joints.
Emotional and Energetic Blocks: Unresolved stress or trauma manifests physically—think “carrying the weight of the world” on your shoulders (literally, in neck arthritis). In energy medicine, blocked chakras or meridians stagnate flow.
Genetic-Epigenetic Whispers: Genes load the gun, but lifestyle pulls the trigger—epigenetics shows we can influence expression through mindfulness and nourishment.
In contrast, mainstream views often attribute RA to rogue immunity, opting for suppressants like methotrexate or biologics. These are go-to tools today for rapid symptom control, especially in severe cases, and I acknowledge their role in bridging crises. Yet, they don’t resolve roots and may introduce side effects like weakened resilience—holistically, we see suppression as a band-aid, not a cure.
Symptoms as Wise Signals
Listen to your body: Pain, stiffness (especially mornings), swelling, or fatigue aren’t punishments but alerts. In RA, symmetric aches; in OA, post-activity grinding; gout’s fiery bursts from uric acid crystals. Holistically, these reflect internal terrain—acidic blood from poor diet, or emotional “inflammation” like bottled anger. Early tuning prevents progression; ignore them, and deformities may follow.
Track patterns: Does rain worsen it (damp sensitivity)? Journal for insights.
Holistic Pathways to Joint Vitality: Lifestyle First
Empowerment lies in daily choices. In my practice, 80% of clients see marked improvement through these root-focused measures, often reducing reliance on meds. Build gradually, consulting a holistic MD or naturopath.
Nourish from Within: Anti-Inflammatory Eating
Adopt a whole-food, plant-rich diet: Alkaline heroes like leafy greens, berries, ginger, turmeric (curcumin blocks inflammatory pathways), and bone broth for collagen.
Omega-3 Power: Wild fish, flax, chia balance fats—studies (even mainstream like NIH) show reduced RA flares.
Eliminate Triggers: Gluten, dairy, sugar for 4-6 weeks; many report 50% pain drop via elimination diets.
Hydrate and Detox: Herbal teas (nettle, dandelion) support liver/kidneys; dry brushing aids lymph flow.
Movement as Medicine
Gentle Flow: Tai chi, gigong, yoga, or walking in nature lubricates joints and circulates qi (life force). Aim 30 minutes daily—builds without strain.
Strength and Stretch: Pilates or resistance bands tone muscles guarding joints; contrast hydrotherapy (hot/cold showers) reduces swelling naturally.
Sleep Sanctuary: 7-9 hours in darkness; melatonin-rich cherries or valerian herbs enhance repair.
Nature: Grounding (barefoot walking) reduces inflammation per emerging studies; forest bathing calms the nervous system.
Supplements as Allies: Boswellia, MSM, or probiotics—personalized via testing, not one-size-fits-all.
Holistic Strategy
Root Targeted
Expected Benefits (Client Observations)
Anti-Inflammatory Diet
Gut & Toxicity
40-60% pain reduction in 3 months
Mindful Movement
Energy Flow
Improved mobility, less stiffness
Herbal Support
Inflammation Pathways
Natural alternatives to NSAIDs
Table: Holistic strategies for arthritis
For acute flares, acupuncture or homeopathy (usually like Rhus tox for stiffness) offers gentle relief, backed by TCM’s 2,000-year track record.
Honoring Mainstream Tools and Future Harmony
In emergencies or advanced stages, mainstream interventions like immune modulators save function— these can be integrated wisely, perhaps allowing weaning as roots heal. Research evolves. Microbiome therapies and anti-inflammatory peptides align with holistic principles. Future options may include personalized herbal genomics and biofield therapies.
Your Journey to Fluidity
Arthritis whispers for rebalance—answer with compassion. Start small: One green smoothie, one sunset walk. I help clients reclaim mobility: hikes, dances, lives. Join our daily tai chi class on zoom. Connect with our holistic community. This isn’t medical advice—partner with practitioners blending worlds. What’s stirring in your joints today?
“Experiments to dim the Sun will be approved within weeks” writes the Telegraph on 22nd April, 2025. Similar reports by GB News, Daily Mail, The Telegraph, The Guardian, and others outlining the plans and controversies. For example, The Guardian notes the experiments are controversial, with risks like altering weather patterns, while The Telegraph mentions specific techniques like marine cloud brightening.
THE NEWS: The UK government is set to approve outdoor experiments aimed at dimming sunlight to combat global warming, with funding of £50 million allocated by the Advanced Research and Invention Agency (ARIA). These experiments, expected to be greenlit within weeks, will involve small-scale, controlled field trials, such as injecting aerosols into the atmosphere or brightening clouds to reflect sunlight. The goal is to gather real-world data to assess the potential of solar geoengineering to prevent (supposedly) runaway climate change. These methods comes from observations like brighter clouds over shipping routes due to pollution and a 2014 Icelandic volcanic eruption that increased cloud reflectivity. However, geoengineering remains controversial, with concerns about unintended consequences like impacts on food production.
Quite remarkably, the Telegraph article does NOT address specific health consequences of aerosol chemicals used in solar geoengineering. However, it mentions that the planned experiments, funded by the UK’s Advanced Research and Invention Agency (ARIA), will use materials like sulphate aerosols and calcite (calcium carbonate) in small-scale, controlled outdoor trials.
Professor Mark Symes, the program director, emphasized that these experiments are designed to be safe, reversible, and avoid releasing toxic substances. Despite these assurances, the broader scientific literature and public discourse raise significant concerns about the potential health impacts of aerosol chemicals used in stratospheric aerosol injection (SAI) and similar solar geoengineering methods.
Below, I outline the potential health consequences based on available research, focusing on the chemicals mentioned (sulphates and calcium carbonate) and other commonly studied aerosols like aluminum oxide, while addressing uncertainties and controversies.
Potential Health Consequences of Aerosol Chemicals
Sulphate Aerosols (e.g., Sulphur Dioxide, SO₂, or Sulphuric Acid, H₂SO₄) Sulphate aerosols are the most studied for SAI, modeled after volcanic eruptions like Mount Pinatubo in 1991, which temporarily cooled the planet by injecting sulphur dioxide into the stratosphere.
Respiratory and Cardiovascular Effects: When sulphate aerosols eventually descend from the stratosphere to the troposphere (after 1-2 years), they can form fine particulate matter (PM2.5). Inhalation of PM2.5 is linked to respiratory issues (e.g., asthma, bronchitis, lung irritation) and cardiovascular problems (e.g., heart attacks, arrhythmias), particularly in vulnerable populations like children, the elderly, or those with preexisting conditions. A 2016 study in Environmental Health noted that global deployment of sulphate-based SAI could lead to widespread exposure, necessitating harmonized exposure limits to protect public health.
Acid Rain: Sulphur dioxide can react with water vapor to form sulphuric acid, contributing to acid rain. This can contaminate water sources, harm aquatic ecosystems, and indirectly affect human health by impacting agriculture and drinking water quality. Acid rain has the potential to damage forests and crops, though controlled experiments should be small enough NOT to cause these (however, this may lead to these concerns being “forgotten” or downplayed when going from small controlled experiments to deployment on scale).2
Ozone Depletion and UV Exposure: SAI with sulphates can deplete the stratospheric ozone layer, increasing ultraviolet (UV) radiation at the surface. This could elevate risks of skin cancer, cataracts, and immune system suppression. However, a 2023 study suggested that chemical feedbacks from SAI might improve air quality, potentially offsetting some UV-related mortality by reducing particulate pollution. The net health impact remains uncertain and depends on deployment scale and aerosol type.
Tropospheric Chemistry Changes: SAI can alter tropospheric oxidative capacity, affecting concentrations of greenhouse gases like methane and ozone. While this might improve air quality in some regions, it could worsen it in others, with unpredictable health outcomes. For example, reduced sunlight could lower photochemical smog but disrupt ecosystems reliant on consistent sunlight, indirectly affecting food security.
Calcium Carbonate (CaCO₃, “Chalk Dust”)
Calcium carbonate is being explored as a potentially safer alternative to sulphates, as it may cause less ozone depletion. The UK experiments plan to test calcite nanoparticles, as noted in the Telegraph article and other sources. (Nanoparticles? That does not sound like a great idea…)
“Tiny chalk particles” might lodge in the lungs, potentially causing inflammation or long-term damage, though this claim has not been studied in peer-reviewed studies.. The Environmental Health study cautioned that nanoparticle exposure from SAI could pose occupational and public health risks, particularly for workers handling these materials, but data on calcium carbonate’s specific effects are limited.
Environmental Deposition: Calcium carbonate is considered less reactive than sulphates, but its deposition could alter soil pH or water chemistry, potentially affecting agriculture or aquatic life. These changes could indirectly impact human health through food or water contamination, though such effects are speculative at the small scale of current experiments.
Lower Toxicity Profile: Compared to sulphates, calcium carbonate is generally regarded as less harmful, with fewer known risks like acid rain or ozone depletion. The Harvard Solar Geoengineering Research Program’s SCoPEx experiment, which planned to test calcium carbonate, emphasized its relative safety, though public backlash halted the trial. So… they could not proceed with the study in the US and therefore decided to run it in the UK? Who exactly is benefiting from this?
Aluminum Oxide (Al₂O₃, Alumina)
Although not mentioned in the Telegraph article, aluminum oxide has been proposed as an alternative SAI aerosol due to its high reflectivity and potential to minimize ozone loss.
Neurotoxicity Concerns: A 2022 BMJ article warned that aluminum oxide aerosols could increase global aluminum exposure, potentially contributing to neurodevelopmental toxicity. Studies have linked chronic aluminum exposure to brain aging, neurodegeneration, and higher aluminum levels in autism spectrum disorder brains, though causality remains unproven. The article argued that widespread SAI with alumina could threaten global mental health, particularly in developing countries, labeling it a “silent pandemic” of neurotoxicity.
Precipitation and Exposure: Aluminum particles could precipitate onto land and water, increasing human exposure through inhalation, ingestion, or skin contact. The long residence time of alumina in the stratosphere (1-2 years) means exposure could persist, amplifying risks over time.
Controversial. There is nothing controversial about wanting to avoid aluminium/aluminum. Doctors with PhDs in toxic metals recommend avoiding aluminium in all forms, because it is so very damaging to our health.
Other Proposed Aerosols (e.g., Titanium Dioxide, Diamond Dust)
Less commonly discussed aerosols like titanium dioxide or diamond dust have been proposed for SAI but are not part of the UK trials.
Titanium Dioxide: Used in some geoengineering models, it’s a potent light scatterer but can cause respiratory irritation and is classified as a possible carcinogen when inhaled in nanoparticle form. Long-term atmospheric effects are poorly studied.
Diamond Dust: Theoretically effective due to high reflectivity, it’s prohibitively expensive and lacks health impact studies. Its inclusion in research is mostly academic.
Broader Health and Environmental Concerns
Vitamin D Deficiency: By reducing sunlight, SAI could decrease UVB rays needed for vitamin D synthesis, particularly in high-latitude regions like the UK or among darker-skinned populations. Low vitamin D levels are linked to bone disorders, weakened immunity, and mood disorders.
Food Security and Ecosystem Disruption: SAI could alter precipitation patterns, potentially disrupting monsoons critical for agriculture in regions like Africa or Asia. Droughts or reduced crop yields could exacerbate malnutrition, indirectly affecting global health. The Telegraph article acknowledges concerns about shifting rains vital to food production, a point echoed by critics of geoengineering
Termination Shock: If SAI is deployed and then abruptly stopped, rapid warming (“termination shock”) could occur, overwhelming health systems and ecosystems. This risk, while not immediate, underscores the need for long-term governance.
Psychosocial Impacts: Public fear of “chemtrails” or atmospheric manipulation could erode trust in institutions, leading to social unrest issues. (And who could blame them?)
Critical Examination
While the UK’s experiments are framed as low-risk and scientifically necessary, the broader narrative around SAI raises red flags. The reliance on volcanic analogs oversimplifies SAI’s impacts, as human-controlled injections would involve sustained, global-scale operations with unpredictable chemical feedbacks. Claims of safety for materials like calcium carbonate are premature without long-term exposure studies, and sulphates’ known risks (e.g., ozone depletion, acid rain) suggest caution.
Why are these experiments run in the densely populated UK, when they were terminated in California, due to public outcry?
Conversely, some claim dismissing SAI outright ignores its potential to buy time against climate tipping points (assuming it is agreed these exist), as Symes argues. They claim that “the challenge lies in balancing urgent climate action with rigorous, transparent risk assessment”.
But is this true? The term “URGENCY” is a red flag here! Whenever something is pushed under the auspices of an emergency, BAD (unproven, untested and under-researched) options are implemented far too quickly with little regard for long-term negative consequences.
Damaging ozone layer, environment and human health under the guise of trying to fight “climate change” sounds like a crazy idea to me. There are better and less toxic ways…
ZOOM OUT for some PERSPECTIVE
If we zoom further out, the whole thing is totally crazy. As the Guardian reported in 2012, there had been a general “global dimming” in the world due to pollution, but some areas (notably Europe) had been recovering from it, achieving a kind of “brightening”, ostensibly as more and more industry had been shifting abroad during to economic cycles as well as our determination to race towards NetZero. As a result, more sun rays get through and we are told we cannot have that. So what? They will now dim the sun again: instead of having it dimmed by the pollution of “dirty industry”, this time they’ll manufacture chemicals and spray them into the atmosphere, losing out on all the potential health benefits of having less industrial activity on our island. If it sounds bonkers, it is because it actually is!
I have recently come across several articles telling over 65s to build some “buffer weight”, i.e. put on some weight as they get older… to be HEALTHIER [1][2]. Contradiction in terms?
Is it really a great idea to aim for a higher BMI when we get older?
Or is it rubbish health advice?
1) Worried about your BMI?
BMI is not a good measure of your weight or health. It does not check if most of your weight is from fat or muscle: most body builders have a BMI in the obese range !!!
BMI correlates with weight, not with healthy weight or lean mass.
2) Older Person BMI?
Several organisations have come up with the brilliant idea of defining an “Older person’s BMI” [3], where the BMI aimed for for over 65s is higher than for younger people. It is a rather questionable idea built atop the questionable BMI altar.
The problem is most older people lack muscle mass, rather than “weight”. So, instead, we need to address the relative lack of muscle (technical term: sarcopenia).
3) How to increase muscle mass?
Optimize nutrition (including enough protein)
Ensure absorption
Increase exercise: both resistance and cardio
Forget about BMI
Some targeted supplements may also help.
4) How to monitor improvement?
You can use impedance (there are decent impedance scales to use at home) to estimate the percentage of fat in your body. While not 100% accurate, if you measure regularly at the same time of day, same amount of hydration, it will give you an idea which way your lean mass (bones+muscle) and fat mass are going.
For example: If your weight stays the same, but the body fat percentage drops, this means your muscle mass has likely increased (and your bones are keeping strong).
I recommend those devices where your feet are in contact with the sensors (or even feet and hands, as found at some gyms. Fingers/hands sensors by themselves are NOT enough).
Tanita is an established brand of scales, many of which feature impedance to gauge your body fat percentage. For instance: https://amzn.to/4iswEpl
I’m thrilled to share a remarkable success story from my Tai Chi classes! An older woman over 70, who recently underwent knee surgery, was discharged by her physiotherapist in just 4.5 weeks—a full 3.5 weeks ahead of the typical recovery timeline. We believe her consistent participation in my Tai Chi classes played a significant role in her speedy recovery.
Tai Chi is more than just a gentle exercise; it is a holistic practice that improves balance, flexibility, and strength, while also enhancing mental well-being. Studies have shown that Tai Chi can significantly improve physical function and quality of life, especially for those recovering from joint replacement surgeries (1, 2).
This lady’s dedication to our classes over the years is a testament to the long-term benefits of Pilates (her main practice before surgery) and Tai Chi (mainly post-surgery). I’m grateful to see how our regular practice is contributing to better health outcomes for my students.
Join us to experience the transformative power of Tai Chi for yourself. Whether you’re recovering from surgery or simply looking to improve your overall well-being, our classes are designed to support your journey towards better health.
Stay active, stay healthy, and let’s breathe together!
[1] Tai Chi Chuan Exercises Improve Functional Outcomes and Quality of Life in Patients with Primary Total Knee Arthroplasty due to Knee Osteoarthritis
The dangers of off-the-shelves pesticides containing Glyphosate and Dicamba
Spring is getting nearer and so is the prospect of more time spent in our lovely gardens. Healthy right? Well, not so much if pesticides are used!
Today I popped into the new TheRange store to check out the latest offerings. While I was greeted by a large amount of nice flowers and plants, I was VERY DISAPPOINTED to find that this shop is selling several dangerous weedkillers, specifically:
weedkiller containing Dicamba
weedkiller containing Glyphosate/RoundUp
What’s the issue?
Glyphosate and dicamba, two widely used herbicides, pose significant risks to human and animal health, as well as the environment.
GLYPHOSATE, the main ingredient in RoundUp, has been associated with increased mortality rates and potential carcinogenic effects. It can disrupt the gut microbiome, potentially leading to various health issues including celiac disease, inflammatory bowel disease, and has been shown to have deleterious effect on the nervous system of insects, mammals and humans (particularly children), mental health problems like anxiety and depression among others.
For pets, glyphosate exposure can result in elevated toxin levels, causing symptoms such as nausea, vomiting, and in severe cases, even death
Glyphosate has also been shown to damage non-target soil organisms due to its persistence.
DICAMBA, another common herbicide, has been linked to an increased risk of liver cancer, chronic lymphocytic leukemia, and acute myeloid leukemia in agricultural workers. It can also cause immediate health effects like headaches, dizziness, and respiratory irritation.
Beyond human and pet health concerns, dicamba drift can severely damage both cultivated and wild plants, even at low concentrations, potentially disrupting entire ecosystems and affecting pollinators, birds, and other wildlife.
These herbicides’ widespread use and ability to spread beyond their application sites amplify their potential for harm, raising serious concerns about their long-term impacts on health and the environment.
I will certainly never buy either products. But then, is it enough? I am not happy with (potentially blissfully unaware) neighours using dicamba and causing harm to myself and my family!!! Are you?
The government needs to ban these pesticides and, in the meantime, shops should stop selling them because of their nasty side effects.
MY VIEW:
There is no good use of dicamba, or glyphosate.
NO NEED to use weedkillers to get rid of dandelions (medicinal plants), daisies, clover or buttercup at home
We have no business killing dandelions, daisies, buttercup or clover…
Your health, and that of your family and pets, is more important than having a grass-only lawn
I have just heard that a good friend of mine living in another country is suffering the effects of a bad leg press injury that happened in 2019. Because I am all for living a healthy and fit life – which includes exercising MINDFULLY and with great technique – I’d like to share some tips that may help you avoid pain and anguish.
Using the leg press machine can lead to injuries if not used correctly.
One of the most common risks associated with incorrect leg press usage is lower back injuries, as improper form can place excessive strain on the spine and surrounding muscles, potentially leading to herniated discs, muscle strains, and long-term back problems.
To prevent lumbar injuries while using the leg press machine, it is important to follow a few guidelines:
ADJUST MACHINE – adjust the seat and backrest so that your hips, knees, and ankles are aligned at a 90-degree angle when your feet are flat on the footplate. This ensures proper alignment and reduces the risk of injury.
ALIGNMENT 1 – avoid arching your lower back off the seat, as this can place excessive strain on your spine and the surrounding muscles.
ALIGNMENT 2 – maintain good posture and keep a slight inward curve in your lower back throughout the exercise (some may call this neutral spine).
BREATHING -> Breathing properly during the exercise can help maintain intra-abdominal pressure and support your spine during the movement
LOAD – Last but NOT LEAST: it is also crucial to keep the load or resistance manageable – meaning do not try to press excessive load, and avoid straining.
*** IMPORTANT NOTE! If you find that, after a set on the leg press you are unable to walk properly for a minute or longer… This is a RED FLAG! It means something is off and stop doing it unless you want a bad injury -> seek the help of a properly trained fitness professional who can help insure you do the exercise correctly and safely. If you ignore the warnings, you may have pain (even severe pain) in the long run, leading to need for expensive medical assistance (and potentially surgery and repercussions for years and decades in the future): this is not fun!
In summary, proper form, alignment, and technique are essential to prevent lumbar injuries when using the leg press machine. If you experience any pain or discomfort, it is advisable to stop the exercise and seek professional advice with the exercise (and program design) and medical advice if appropriate
HAVE YOUR SAY:
Have you ever hurt your back doing the leg press?
Do you know anyone who has? What happened?
Have you come across any tips that have helped you stay safe and avoid injury?
How to Enjoy the Holidays Without Gaining Weight or Feeling Bloated
The holiday season is a time for joy, celebration, and, of course, delicious food! However, with all the festivities, it’s easy to find yourself feeling bloated and a little heavier by the New Year. But don’t worry! You can enjoy all the treats and gatherings while keeping your health in check. Here are some friendly tips to help you navigate the holiday season without the extra pounds or uncomfortable bloating.
1. Keep Moving with Fun Activities
Staying active during the holidays doesn’t have to feel like a chore! Try to incorporate fun activities into your routine. Go for a brisk walk after meals, dance at holiday parties, or organize a family game of soccer or tag. Aim for at least 30 minutes of movement each day—it’ll help you feel great and burn off those extra calories!
2. Snack Smart Before Events
Arriving at a party starving can lead to overindulging on snacks. To avoid this, have a healthy snack before you head out—think fresh fruit, veggies with hummus, or a handful of nuts. This way, you’ll be less tempted to dive into the buffet as soon as you arrive.
3. Savor Every Bite
When it’s time to eat, take your time! Enjoy each bite and really savor the flavors of your favorite holiday dishes. Eating slowly not only makes meals more enjoyable but also helps you recognize when you’re full. Remember, it’s about quality over quantity!
4. Be Strategic at Buffets
Buffets can be overwhelming with so many tempting options! Start by filling your plate with lighter choices like salads and veggies. This will give you a good base before reaching for those richer dishes. Plus, standing away from the buffet table can help reduce mindless snacking!
5. Stay Hydrated
Water is your best friend during the holidays! Drinking plenty of water throughout the day helps control hunger and keeps your digestion on track. Try sipping water before meals—it can help you feel fuller and reduce bloating from salty foods.
6. Enjoy Alcohol in Moderation
Holiday cocktails can be delicious but also calorie-laden. If you choose to drink, go for lighter options like clear spirits mixed with soda water or enjoy a glass of wine instead of sugary cocktails. And don’t forget to alternate alcoholic drinks with water!
7. Load Up on Fiber
Incorporate fiber-rich foods into your meals—think whole grains, fruits, veggies, and legumes. These foods not only keep you feeling full but also support healthy digestion. Just be mindful if certain high-fiber foods tend to cause bloating for you.
8. Prioritize Sleep
With all the holiday hustle and bustle, it’s easy to skimp on sleep. But getting enough rest is crucial for managing stress and maintaining a healthy weight. Aim for 7-9 hours of sleep each night so you can tackle holiday festivities with energy!
9. Know Your Trigger Foods
If there are certain foods that don’t sit well with your stomach—like dairy or certain beans—try to avoid them during holiday meals. Focus on dishes that make you feel good so you can enjoy the celebrations without discomfort.
10. Indulge Mindfully
Finally, don’t deprive yourself of those holiday treats! Allow yourself to enjoy your favorites in moderation. Instead of piling your plate high with just one dish, sample small portions of several different items. This way, you get to enjoy everything without overdoing it! By following these friendly tips, you can savor all the joys of the holiday season without worrying about weight gain or bloating. Remember, it’s all about balance—enjoying delicious food while taking care of yourself! Happy holidays!
More and more kids are facing chronic illnesses and mental health issues than ever before!
Understand and address the growing concerns and challenges of #ADHD, #Autism, #PANDAS, #Allergies, #Asthma & more! #ChildhoodWellness #HolisticHealthcare #CultivatingHappiness
Raising Healthier Kids: Integrative Approaches to Children’s Health & Wellness will help you understand and address the growing concerns and challenges in children’s health, especially in light of the rising rates of chronic diseases and mental health issues among our youth.
Whether you are a parent, grandparent, caregiver, teacher, pediatrician, mental health practitioner, or someone who cares deeply about kids and their future, this event will empower you with invaluable, practical, science-backed strategies that will help you raise them to thrive.
Find a few minutes to learn from the “FAN FAVORITE” talks:
Securing the Bond: How Attachment Shapes Early Childhood Development and Brain Circuitry, Dr. Aimie Apigian
Doctor Mom’s Guide: Natural Remedies for Your Child’s Back-to-School Health, Dr. Elana Roumell
Adrenal Health in Kids: Uncovering the Hidden Link to Well-Being, Dr. Bradley Campbell
Straighten Up: Transforming Your Child’s Health through Posture and Fascia Care, Deanna Hansen
From Panic to Freedom: Empowering Your Child to Overcome Anxiety, Dr. Jihan Abdul-Haqq
And more!
Reminder: encore weekend ends on Monday morning (as does the sale to keep these talks on hand), so be sure to check out the featured talks above to see if this is a topic that could help you along the path to improved health and happiness!
It is certainly harder to exercise when we have not eaten in many hours. Yet, there are reasons why fasted exercise (at the right intensity) may be a good idea for many adults.
Christians have a few days of fasting during Lent (which we are currently in) for healthy non-pregnant adults. Because the days are not adjacent, the exercise consideration is much less of an issue, as Christians can just exercise the rest of the week or just walk on fasting days.
On the other hand, from what I gather from talking to people I know, Ramadan is about a continuous month of (physical and spiritual) fasting during daylight hours. Does this mean that exercise should be skipped for a whole month?
There are many reasons why Muslims may want to maintain their regular moderate exercise routine during Ramadan for both physiological and Islamic reasons.
Physiological Benefits:
Regular exercise, even during fasting, can help maintain overall health and well-being. Here are some key physiological benefits:
Weight Management: Moderate exercise can help prevent weight gain during Ramadan when meal patterns may change.
Improved Mood: Physical activity releases endorphins, which can help combat feelings of fatigue or low mood that may arise during fasting.
Muscle Maintenance: Continuing to exercise can help preserve muscle mass and strength.
Regulated Blood Sugar: Exercise can aid in regulating blood sugar levels, which is crucial during fasting periods.
Islamic Principles:
In Islam, maintaining good health is considered a duty. Here are some Islamic principles that support the continuation of moderate exercise during Ramadan:
Balanced Lifestyle: Islam encourages a balanced approach to life, including physical well-being. The Prophet Muhammad emphasized the importance of maintaining good health.
Self-Discipline: Fasting in Ramadan teaches self-discipline and control over desires. By continuing to exercise, Muslims demonstrate discipline in balancing their spiritual obligations with physical activities.
Intentions and Rewards: Intention plays a significant role in Islam. By intending to maintain their health through exercise during Ramadan, Muslims can turn their physical activities into acts of worship, earning spiritual rewards.
In conclusion, by continuing their moderate exercise routine during Ramadan, Muslims and people of all religions and walks of life can benefit both physically and spiritually. In particular, exercising during Ramadan aligns with Islamic principles of maintaining good health and discipline while reaping the physiological advantages of regular physical activity.
NOTE: Do you agree? Have I forgotten anything? Have you found it easy to keep exercising during fasting/Ramadan? What healthy eating strategies can be used during Ramadan to keep energy high and avoid bloating? If you want to share them here, they might help others too. Thank you.
