Healthy Alternatives to Fast Food

First published in Better Health: July Edition

As our country becomes more developed and fast paced, we are increasingly relying on dining out and less on home cooked meals. This trend carries a number of unhealthy possibilities with the potential for obesity and disease such as heart disease as well as diabetes high blood pressure, stroke, heart attack among others.

While many fast food outlets use terms such as “fat-free”, “low carb” or “low calorie” on several of their menu items, these options are often not that much healthier than the regular menu.

What is unhealthy about fast foods?

While the calorie and carb content is unhealthy, it is not the biggest health issue with fast foods.

Processed Meals

Many items on a fast food menu are often chemically processed with plenty of additives in the food. This is done to preserve shelf life and keep the consistency of the items which have to be kept on hand en masse to serve an increasing demand for these items while adding flavour.

These additives are detrimental to your health and your waistline and can cause ailments such as heart disease, diabetes and high cholesterol. The chemicals used to process the food from their natural state are often synthetic and take a longer time to digest so remain in the body for months.

The body cannot use these chemicals and additives to maintain its function, therefore, much of these items end up in fat deposits or even in organs in our body such as liver, kidney and colon where they can do damage to our health.

Fat and Salt Content

Fast food diets are full of fats as well as salts and are depleted of any nutritional value that has the potential to support the work of the body. Because fast foods are designed to satisfy a present hunger and an immediate craving, the priority is often not to prepare food that is both tasty and nutritious.

The high content of poly-unsaturated fats are contributors to damage in artery walls and of the metabolic system. The act of padding out much of the menu items with breadcrumbs, corn flour, processed potato, processed egg and milk products together with hydrogenated vegetable oil, saturated fats, gum, sugar substitutes makes these diets quite unhealthy to be adopted on a regular basis.

Healthy alternatives to fast food

Combined with lack of exercise, long-term use of fast food is detrimental to our health. Living fast paced lives, that are often sedentary, we rob our bodies of nutrients and mobility it needs to remain healthy.

We do not have to submit to this any longer. We can determine to live healthier lives and move step-by-step to improve our quality of life. It is a lifestyle change that may need to be adopted but it will mean a healthier, happier you.

Diet

This calls for us to get back to basics. We need to include more foods in our diets that are in their natural state or as close thereof as possible. For example, we need to have more organic cuts of meat and more fresh fruits and vegetables. This is so much trouble you may say. However, we say your health is worth it and we have several markets island wide where you can purchase fresh fruits, vegetables and meat from our local farmers.

Of course this would require us to home cook our meals more often. But if you create your meal plans ahead of time, this is not as problematic or inconvenient as one would be led to believe. Focus on eating the right type of foods more than on counting calories.

Lean cuts of meat are great alternatives to the unhealthy fast food options.

Exercise

A daily walk on the beach, a plan at the gym, a personal trainer; whatever you can afford in terms of time and money, make getting more active a priority to complement the healthier eating.

Our health should be our number one priority for without it no amount of money in the bank or luxury car or house will make our quality of life better. Therefore, we should take the time to avoid unhealthy options such as fast food and implement healthy practices such as organic and fresh foods while incorporating a more active lifestyle.

Take Charge of your Family’s Holistic Health

Family plays an integral role in the health and wellbeing of an individual. However, many times we leave our health and that of our families to fate instead of being proactive. Many times we say, I will start exercising next year or I will improve my family’s diet when I get the chance or we will spend more time together eventually.

These are all essential elements to making our families happy and healthy so don’t put them off for next year or some time or eventually; start incorporating them into your family’s life now.

Quality Time Together

This is important so that your family’s bonds and relationships are allowed to grow through

Don’t delay take charge of your family’s holistic health today.

sharing activities and memories that can bring people together. Whether this is through prayer, playing sports, watching movies with each other, take the time to do things together. This time is proven to be good for the heart and helps to bring balance to your life by taking you out of the stress of a hectic lifestyle to spend time with your support system.

Healthy Diet

It is nigh impossible to achieve the lofty goal of a healthy self on a diet that is not balanced. Rates of chronic diseases that are linked to diet and lifestyle such as High Cholesterol, High Blood Pressure and Diabetes are on the increase. These can be prevented by reducing your high fat, high sugar content and increasing natural and organic elements such as fruits, vegetables and fresh cuts of meat into your family’s diet.

Plan your family’s diets to include more home-cooked meals and less processed and fast foods that while filling are low in nutritional content. This will allow you to ensure your family’s foods have the vitamins, minerals and other nutrients it needs to function correctly and remain healthy,

Exercise

Encouraging your family to be active whether it is through playing sports at school or joining a community sports club or gym has a variety of health benefits for the whole family. By exercising your family is being proactive in their health and wellbeing and taking steps to improve their quality of life.

Firstly, exercise fights against diseases such as high blood pressure and heart disease by keeping the heart muscle strong. Secondly it controls weight and releases the pressure being overweight would have on your heart and joints. Furthermore, regular exercise improves mood and leaves one in a more balanced mental state with boosted memory and ability to sleep.

Freedom of Expression with respect

Allow our families the ability to express and be themselves free from judgement within the family setting. If there is correction to be done, surely this will be done with love and respect. Many of the mental and spiritual imbalances seen our people are due to esteem issues that hamper our happiness and the ability to be our best selves. This is manifested also in physical ailments and harmful activities that we submit ourselves to as we search for validation.

All these elements allow your family to grow spiritually, mentally and physically in a way that is encouraging and healthy for them. We all want our families to be happy and healthy. Let’s not delay working for this goal because family is essential to our own survival.

Relationship Conundrums and Simple Suggestions

“If you talk to a man in a language he understands, that goes to his head. If you talk to him in his language, that goes to his heart.” Nelson Mandela

“Men are from Mars, Women are from Venus” is an internationally recognised saying used to explain the differences between men and women that make us seem worlds apart. These differences are no more apparent than the reactions males and females have while in relationships. The reasons that elements of the opposite sex drive us up the wall are wrapped up in the physiological differences that are not meant to separate us but seem to have that effect anyway.

No need to yell to get your point across just speak in a way he understands.

Are you confused that your wife continues to bring up issues from previous fights in current arguments? Do you wonder why your husband can’t remember that one thing you told him to get at the supermarket?

Right-Brained vs. Both Hemispheres

Men are modal, women are emotive.  In the initial stages men are going to deal everything from the brain and women from the heart. He will be thinking about all the necessary ways in which to solve the problem while she will be feeling her way through the problem.  Men tend to rely on the right portion of their brain while women more often utilise both hemispheres.  A women’s use of both hemispheres means that she can regularly focus on more than one problem at a time. Women tend to see things as interwoven and connected and therefore have the ability to connect aspects of previous fights with current arguments. Men will compartmentalise allowing them only to focus on one thing at a time. This is why your husband may forget to pick up the bread from the store if he was in “work mode” or watching his game, when you communicated with him.  These details affect the way we think and solve problems in our relationships.

Women, ask for one thing at time and be specific, then wait for that task to be completed before asking for the next. The timeline on his completion may not be the same as yours.  He will get it done but only at his speed. Remembering this will allow for a lot less frustration. 

Communication

Men use speech as the way to negotiate and preserve their independence. Men interrupt women’s desire to talk about problems as a request for help in solving the problem rather than a way to get closer. Women see talking and sharing with their loved ones as a way to solve problems, explore, strengthen and deepen their relationships. Women believe this is a way to build intimacy in the relationship and knowledge of each other. Women see talking about their troubles as a way to forge the connection between her and her partner. You share your problems, I share mine and we grow closer.

Women, if you would like a response equal to one that you would give, ask your man what he is thinking not what he is feeling.  Men ask a woman what she is feeling and you will come out a winner.

Women rely more than men on non-verbal cues such as facial expressions and tone to communicate their feelings and desires. Women communicate to build rapport while men generally do so to report facts therefore, non-verbal cues are often missed as men take language literally and focus on what you say more than how you said it.

Women, tell him want you want.  This way he can and will please you, which is all he really wants to do. He stays a winner and your needs are met.

Decision-Making

Men are said to be more analytical and logical in decision-making. The tendency is to put aside their emotional connections to a situation in forming a decision. It is believed that women tend to be more intuitive and holistic in their approach to decision-making. Therefore, they will consider the full extent of the situation and all its interwoven aspects and trust their instincts in the course of making a decision.

Women don’t try to build intimacy in your relationship with your spouse in the way you would with your girlfriends. Guys understand that when your lady is speaking, it’s not for the sake of it; she is trying to form a connection with you and show that she feels close to you.

We can’t and should not attempt to change our partners.

Men have a completely different language to women and it is in understanding this that we are able to create healthy relationships. When we understand what we have just heard, it no longer becomes personal and we can move forward with the appropriate response or reaction.

The purpose in identifying and understanding these differences is to develop healthy long-term relationships. The sooner we try to understand the differences in communication, the quicker we will be able to build strong relationships.

 We can’t and should not attempt to change our partners. We should however accept and understand who they are, how they operate and their motives.

Are you having relationship issues that seem to be impairing what you believe could be the relationship of your dreams, or turning a relationship with the partner of your dreams upside down?? Why not consider talking to a relationship coach, who will look at the overall situation and give you tools to correct occurring obstacles and give a potentially fabulous relationship the opportunity to blossom. This way everyone in the relationship feels that they are being heard and understood. When each party’s love tank is full everyone gives of their best!!!!

Men are motivated and empowered when they feel needed.  Women are motivated and empowered when they feel cherished.

Have a Happy Valentine’s Day.

First Published in the February Edition of the Better Health Magazine by Nation Publishing Company.

Stay Healthy this Christmas: Body, Mind and Spirit

Christmas is one of the most festive periods of the year and combined with New Year’s celebrations bring the year to a close with a joyous yet stressful few weeks of frenzied shopping, general running around in order to decorate the home or office, partying, and  eating and drinking to our hearts’ content.

Our bodies are under stress leaving us anxious, fatigued and susceptible to illnesses such as the common cold or the flu. Here are some simple steps that we can use to remain healthy and merry while maintaining our balance in preparation for the New Year ahead.

Eat Healthy

Christmas usually a time for merriment and rich foods.

During the Yuletide our bodies need essential vitamins and minerals such as vitamin C to help support all its basic functions that are stressed by all the Christmas activities. Super foods such as fruits and vegetables provide the assistance the immune system needs to resist illnesses such as the flu and the common cold which can be prevalent in the party season. Supplementing your diet with a probiotic such as Acidophilus while help keep the digestive tract functioning regularly especially due to the amount of food consumed at this time. Milk thistle empowers the liver to process the increase in alcohol intake, which can lead to harmful hangovers.

Drink Herbal Teas

Green Tea is great for the Nervous System

Peppermint and Ginger teas aid digestion especially after large meals that leave us bloated with the need to sleep. Green Tea promotes a strong nervous system by removing toxins and soothing the brain to relieve stress. The reduction in anxiety that results helps us to remain balance and enhances our enjoyment of the season. Camomile is wonderful at the end of a long day to help induce a gentle and relaxed sleep. Additionally, placing the warm tea bags over the eyes for 15-30 minutes can help with tired and red eyes. Assam teas are a great enhancer of the immune and digestive functions as they detox the body.

Exercise

This is a great way to boost endorphins that help us feel better. Exercise reduces the effects of hangovers since during the activity you sweat out the toxins. A nice walk in the park or on the beach will be good for the body, give you time to reflect and take you away from the busy season while adding some normalcy to your Christmas routine. If you are not accustomed exercising adopt this plan with some wisdom.

Relaxation, Rest and Sleep

Don't cheat yourself out of much needed time to relax and unwind.

Do not cheat yourself some much needed “me” time to relax and unwind. If we keep on the go without taking time to recharge our batteries, we will end the season fatigued and of no use to ourselves. Therefore, make sure you get adequate amount of sleep to ensure that your body is getting the time to repair and revive from your hard, busy day. This is essential to maintain a high energy level and a healthy nervous system.

Holistic Treatment

Treatments such as, Shiatsu, Indian Head Massage, Chakra Rebalancing, Reiki, Reflexology, and Aromatherapy Massage, all help to relieve the types of stress that would be associated with this busy season.  If you cannot spare the time during the Christmas period, make some after to relax, recharge and bring your body, mind and spirit back into balance. Therapies such as these allow the practitioner to target the areas of your body that would have been affected by the stress such as head, shoulders, lower back, legs and feet.   They all gently work to relieve any harmful effects.

Christmas has the potential to be a stressful time, however, practicing the above suggestions should help us stay healthy, happy and balanced in body, mind, and spirit.

The Key to Physical Health?

Balance

Whenever some people speak about developing a healthier body they jump automatically to weight-loss. This focus, while effective for some people, is quite extreme and has fooled many into believing that once they have lost the weight their health will magically improve.

A balanced diet is a great step towards being healthy.

In attempting to lose this unwanted weight and achieve better health, people adopt unwholesome methods that have potentially unhealthy consequences. The fad dieting and inappropriate exercise regimes that accompany such attempts to lose weight can lead to serious injury or malnutrition which can cause anaemia and other chronic diseases.

It is always better in life to follow a more balanced approach that takes all the influences of health into consideration such as:

Diet – a balanced dietary plan allows you to eat the correct food in the appropriate servings allowing your body to benefit from all the vitamins and minerals needed for health. Consult a qualified nutritionist and conduct independent research to determine what you need to include to receive these necessary nutrients.

Exercise – Exercise is necessary for our bodies to be strong and to function at its best. This goes hand in hand with diet. People may think “I exercise regularly so I can eat what I want”. That is a myth. Exercise and poor nutrition are not to be combined. Your body needs the necessary nutrients to sustain your physical activity.  To be safe consult a physical trainer or other professional before starting any exercise programme.

Make your new lifestyle fun. Involve friends!

Fun – Health does not have to be a drag or a chore. Take a few simple steps to make your road towards health fun. For instance, have a healthy girl’s night out. Instead of they bringing over the usual junk food, make it a healthy but tasty dish night. Also you can consider adding the music you like to your exercise time.  I know sweet soca works for me each time. Switching around the exercises you do can also help. For instance, one day it will be an all out Zumba session while on another I would do squats and weights.

Meditate – For the focus and peace of mind needed to complete this challenge and become the healthiest you possibly can be, meditation is essential. Meditation also has in itself several physical benefits which we discussed previously such as balance of heart rate and the regularising of blood pressure. Therefore, it would be advisable to secure some time to meditate as this will help make the journey that much easier.

Remember that balance is the key to physical health, so apply each of these points in moderation. I wish you success on this road to physical health. It will not be easy but the rewards are worth it.

5 Ways to Live a Balanced Life

Balance is the Key to a Healthy Life

Life seems to be one giant race to the end. The race leaves us feeling unsatisfied as though we are on the proverbial hamster wheel leaving us exposed to many illnesses of the mind, body and soul.

The best way to achieve holistic health is through a balanced life. While this may be hard to achieve, the 5 tips below provide some suggestions on how to get started on your quest to balance in mind body and soul.

1. Create a vision and set goals – Visualise what your idea of a balanced life is and determine what needs to be done to help you reach that vision. You may decide that a balanced life means working less and spending more time with your family and friends. The next step would be to map out the steps you need to take to make that a reality.
2. Prioritise the various aspects of your life – Establish what is most important to you. Is your health the biggest priority? What about your family or your career? Prioritising will help you determine what areas of your life deserve greater attention.
3. Take care of your body – Diet and exercise should not be done only by those who want to lose weight or by athletes. It is a great way to keep the body functioning and healthy. Be sure to let the body rest when it’s needed. The saying “sleep when you’re dead” will only guarantee that you get to the grave quicker. It is not possible to live a balanced life if you do not have a body.
4. Nurture your spirit– Prayer and meditation are great ways of relieving stress and achieving emotional and spiritual renewal. A consistent prayer and meditation schedule provides insights into problems that may have been bothering you and leads to peace. Prayer and meditation can also increase creativity, inspiration and strength for the future.
   

   Living a balanced life equals a happy life

5. Develop a sound mind – Without a sound mind, one’s life will always be in disarray. Therefore, always find ways to keep your mind sound and strong. Reading and keeping in a state where you learn more about yourself, others and the world you live in helps develop your mind and improve your decision-making skills. You know who you are; therefore, you are more confident in yourself and your abilities. Being physically active also relieves some stress and anxiety that may cause you to lose the mental soundness required to achieve balance in mind, body and soul.

 Welcome to the beginning of your journey to health and happiness. We, at The Merkaba are always happy to hear of your successes.