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Lose Belly Fat with Super Healthy Meals

August 15, 2019 by Power of Positivity

You’re smack dab in the middle of summer, and yet you haven’t quite gotten to the point where you feel comfortable donning your swimsuit and heading to the beach. You know you should have started your summer fitness revolution months ago, and yet here you are, still battling the bulge amidst dozens of summer beach party invitations.

Not to worry, it is never too late to get in shape and lose weight, regardless of what your summer schedule looks like. Between work, summer activity schedules, and your desire to just relax at the end of a busy day, how on earth are you going to do the healthy meals planning that you need to commit to without succumbing to the summons of the neighborhood ice cream truck?

We have taken some of the guesswork out of meal planning for you with the following healthy meals. Decadent, delicious, and none of them over 700 calories, they are sure to fill your mouth with flavor to savor without filling out your waistband. Easy to prepare, you’ll soon be tucking these golden nuggets in your recipe file as you make plans to do some clothes shopping for smaller sizes. Get ready to enjoy delicious food and drop a few sizes with these healthy meals:

Healthy meals containing meat

1. Coconut-lime marinated shrimp with “noodles”

Pasta is a thing of the past—get yourself a veggie spiralizer and see how delicious faux pasta can be with the right combination of foods and sauces. Enjoy this delicious, tropical-inspired dinner that is fancy enough to serve to guests:

Ingredients:

1 lb precooked shrimp, cooked, peeled and deveined
2 cloves garlic
1 1-inch piece of ginger
A red chile
1 1/2 cup fresh cilantro
2 sliced scallions
1 large thick carrot
2 zucchini
1 red pepper, thinly sliced
3 limes
3/4 cup coconut milk
1 tsp low-sodium soy sauce

Directions:

Grate the zest of one lime into a small bowl, then juice all three limes and whisk in coconut milk and soy sauce. Grate in garlic, ginger, and 1/2 red chile. Finely chop 1/2 of the cilantro and scallion; add to the bowl. Thinly sliced the remainder of the red chile and set aside.

Using your spiralizer, spiraling the carrot and zucchini noodles; toss the noodles in the coconut milk mixture and let marinate for about ten minutes. Fold in red pepper, shrimp and cilantro, coat all ingredients well. Sprinkle with scallions and the rest of the cilantro, serve immediately.

2. Grilled watermelon and steak salad

Nothing says summer deliciousness like healthy meals off the grill; the refreshing combination of sweet and savory will fill you up without weighing you down.

Ingredients:

1 lb sirloin (about 1 inch thick)
kosher salt and pepper to taste
3 Tbsp fresh lemon juice
2 Tbsp olive oil
2 tsp honey
1/2 small red onion, thinly sliced
Pound of halved cherry tomatoes
1/2 small seedless watermelon
One cup fresh mint leaves, torn
A cup fresh flat parsley leaves
1 small bunch of arugula, thick stems discarded

Directions:

Heat grill to medium-high heat; season both sides of steak with salt and pepper. Grill to desired doneness on both sides and transfer to a plate to let it rest before slicing.

Whisk together lemon juice, honey, salt and pepper to taste. Fold in onions and tomatoes.

Cut watermelon into 1/2 inch thick triangles minus the rinds. Brush lightly with olive oil, then set on the grill to char for 1-2 minutes on each side. Divide among four plates.

Fold herbs into tomato mixture, then toss with arugula. Spoon on top of the watermelon and serve with sliced steak on top.

3. Grilled chicken and smoky corn salad

Summer flavors of barbecued chicken and corn on the cob blend perfectly to create a delightful meal. Surprising tangy flavors like lime, manchego cheese and olives round out one of our most memorable healthy meals.

Ingredients:

4 chicken breasts, deboned and halved
salt and pepper to taste
2 limes, halved
4 ears shucked corn
1/4 cup cilantro, chopped
2 Tbsp chopped green olives
1 oz Manchego cheese, grated
1 1/2 tsp olive oil
One tsp smoked paprika

Directions:

Season chicken breasts on both sides with salt and pepper; grill 5-6 minutes on each side or till juices run clear and centers are no longer pink. Grill limes alongside the chicken, flesh side down, about 6-8 minutes. Cut corn from each cob and toss in a bowl with the juice of two lime halves, chopped cilantro, chopped green olives, cheese, salt and pepper; toss to combine. Serve chicken with corn mixture and lime halves; drizzle with olive oil and sprinkle with smoked paprika.

4. White bean and tuna salad with basil vinaigrette

This refreshing salad with its refreshing flavors is power-packed with goodness, protein, vitamins, and minerals. Use for a filling lunch or light dinner; your whole body will thank you for all of the delicious nutrition it contains.

Ingredients:

Kosher salt and pepper
12 oz green beans, trimmed and halved
1 small chopped shallot
One cup lightly packed basil leaves
3 Tbsp olive oil
1 Tbsp apple cider vinegar
4 cups torn lettuce of choice
1 15 oz can white beans, rinsed
2 5 oz cans white flesh tuna, drained
4 soft boiled eggs, halved

Directions:

Bring a large pot of water to boil; add green beans. Cook till tender, about 5 minutes, then flash cool to stop cooking in cold water.

In a blender or food processor, puree shallot, basil, oil, vinegar, and 1/2 tsp each salt and pepper until smooth.

Transfer half the dressing to a bowl and toss with the green beans. Fold in lettuce, white beans and tuna. Serve with remaining dressing and egg halves.

5. Chicago style chicken dogs

While we may crave hotdogs in the summertime, they are not always the healthiest option for us. Using chicken sausage is a great way to keep the feel of a hotdog, without the fat or additives. Top with various veggies and light sauces for a flavorful treat.

Ingredients:

2 pepperoni peppers, sliced thinly, with brine
1 tsp honey
1 tsp yellow mustard, plus additional mustard for serving
A tsp poppy seeds
1/4 small onion, thinly sliced
4 fully cooked chicken sausages
4 hot dog buns
2 small plum tomatoes, halved
4 dill pickle spears
1 small romaine heart, chopped

Directions:

Heat grill to medium. Whisk together pepperoni brine, honey, and mustard; stir in poppy seeds. Add pepperoncini peppers and onions and toss to coat.

Grill sausages, turning occasionally, till fully cooked, about 10-12 minutes. If desired, grill the buns as well.

Place sausages into buns along with tomato and pickle. Toss poppy seeds and onions with romaine and spoon on top of the sausages. Serve with romaine mixture and extra mustard, if desired.

6. Cheesy Tex Mex stuffed chicken

Delicious, filling and nutritious, this is one of our favorite healthy meals to whip up when we don’t want to feel like we’re watching our caloric intake. Perfect for a summer evening at home or when entertaining friends, it will satisfy your craving for a substantially satisfying fare.

Ingredients:

2 thinly sliced scallions
2 thinly sliced seeded jalapenos
1 1/4 cups cilantro
1 tsp lime zest
4 oz grated Monterrey Jack cheese
4 small boneless chicken breasts
3 Tbsp olive oil
salt and pepper to taste
3 Tbsp lime juice
2 thinly sliced bell peppers
1/2 small onion, thinly sliced
5 cups torn romaine lettuce

Directions:

Heat oven to 450 degrees. Combine scallions, jalapeños, Monterrey Jack cheese, cilantro and lime zest in a bowl; set aside.

Cut a pocket into each chicken breast, being careful not to slice all the way through. Stuff each breast with the cheese mixture.

Heat olive oil in a medium skillet; season chicken breasts with salt and pepper; cook for 3-4 minutes on each side, or till golden brown and juices run clear. Finish roasting in the oven, about 15 minutes more.

Whisk together lime juice, olive oil, and 1/2 tsp salt. Add bell peppers and onions and let marinate for 10 minutes. Toss with romaine and chopped cilantro; serve with roasted chicken.

Healthy Vegetarian Fare

1. Smashed pea and ricotta pappardelle

Can decadent pasta and ricotta cheese actually be part of a healthful eating plan? You bet, with this lighter version of one of our favorite healthy meals.

Ingredients:

12 oz pappardelle
1 1/2 cups frozen peas, thawed
1 tsp lemon zest
1/2 cup part-skim ricotta cheese or cottage cheese
kosher salt and pepper to taste
1/4 cup chopped chives

Directions:

Cook pasta according to package directions; drain while reserving 1/2 cup of the cooking water. Return pasta to the pot. While pasta is cooking, pulse 1 cup thawed peas in a food processor until roughly chopped. Add lemon zest and ricotta and pulse till combined, season with salt and pepper. Toss pasta with ricotta and pea mixture, top with remaining peas and chopped chives. Serve immediately.

2. Veggie Potsticker stir fry

Who doesn’t love a good bit of Chinese from time to time? Many of us think that Chinese food will foil our weight loss plans, but with this delicious alternative, that is not the case. Chinese food can be part of your healthy meals repertoire with this finger-licking fare.

Ingredients:

1 pkg veggie potstickers or pirogues, thawed
2 Tbsp hoisin sauce
2 Tbsp fresh lime juice
One Tbsp water
One Tbsp oil
Thinly sliced red pepper
A thinly sliced yellow pepper
1 Tbsp finely chopped ginger
1 thinly sliced red onion
8 oz snow peas, halved diagonally

Directions:

Pan fry potstickers or pirogues in a large skillet according to package directions; transfer to a plate. Whisk together hoisin sauce, fresh lime juice, and water.

Add oil to skillet and heat on medium. Add peppers and ginger and cook about five minutes. Stir in the red onion to the skillet and cook for 2-3 minutes more. Finally, fold in the snow peas and cook till veggies are tender, or for about 4 minutes. Toss vegetables with sauce and serve with potstickers.

3. Black bean chili stuffed sweet potatoes

Who needs meat when we have a meal this hearty? Perfect for an evening in or when serving guests, you’ll need to make a little extra, as you’ll have people clamoring for seconds.

Ingredients:

4 medium sweet potatoes
1 tsp olive oil
1 cup chopped yellow onion
A diced red bell pepper
2 minced garlic cloves
1 1/2 Tbsp chili powder
One tsp dried oregano
1/2 tsp cumin
1/4 tsp cayenne pepper
15-oz can black beans (do not drain)
3/4 cup tomato sauce
salt and pepper to taste
shredded cheddar, sour cream, and cilantro for garnish

Directions:

Preheat oven to 400 degrees. Poke holes in sweet potatoes, place on a foil-lined baking sheet and roast for 50 minutes, or till you can insert a knife through the potato with ease.

Prepare your chili while potatoes are roasting. Heat olive oil in a skillet or large saucepan; add onion, garlic and red bell pepper; cook till tender. Add spices and stir till well combined; add beans and tomato sauce and heat through. Simmer on low for 20-30 minutes till potatoes are done.

When potatoes are done, split them open. Spoon chili on top and garnish with cheddar, sour cream, and cilantro. Delicious!

Final thoughts on healthy eating

With this delicious array of healthy meals, it is highly unlikely that you are going to feel deprived of bright, beautiful summer flavors. Celebrate each meal with the knowledge that you are doing something healthy and delicious while working toward your weight loss and fitness goals.

11 Most Common Crossfit Mistakes to Avoid

August 15, 2019 by Power of Positivity

As one of the world’s fastest-growing sports and fitness programs, CrossFit is beloved by hundreds of thousands of people that can’t get enough of getting fit. This sport is an intense fitness program. Therefore, nobody can launch into this activity for the first time and expect to put in the same level of work as someone that has been CrossFitting for several years.

11 Common CrossFit Mistakes

Though this sport is incredibly popular, many people end up getting injured. Why? Because they commit some of the more common fitness mistakes. Want to get fit without committing a CrossFit sin? Read on for 11 common CrossFit mistakes to avoid.

1. Not Building a Solid Base

Of course, many beginners want to start this sport as passionately as possible. However, to prevent injuries and guarantee the best results, these individuals must build a solid base before they get down to the nitty-gritty of working out.

Anyone new to this sport must learn the basics of the system before getting into heavy lifting or the more intense workouts. While many people want to lift large weights or start doing more reps every day, this isn’t the smartest way to workout.

If you hope to succeed in this sport, be prepared to take everything one day at a time. Start by building a base of the fundamental exercises that you can build on later.

2. Prioritizing Reps Over Form

In this sport, it is tempting to get caught up in the passion of the exercises and want to complete as many as possible. However, going for the most amount of reps while sacrificing the form is one guaranteed way to injure yourself.

Don’t jump straight into trying to put more effort into completing more reps. Instead, it’s important to make sure you have the form nailed down.

Focusing on perfecting the correct form for every exercise should be one of the first things that anyone does when getting into this sport. As so many of the exercises build on each other, part of starting with a solid foundation requires that the form be flawless.

This means taking a slower approach when initially learning a new exercise. While you may want to increase your intensity, never sacrifice your form. With a lack of solid form comes an increased risk of injury, so do yourself a favor and be sure to focus on getting the proper form every time you perform an exercise.

3. Training Too Intensely

Just as it’s important to focus on building a base and correcting your form, it’s just as necessary to limit your intensity.

Oftentimes, many of these CrossFitters don’t recognize when they’re overtraining until it’s too late. These individuals can easily push themselves past their limits in an attempt to do as much as possible and set new records. However, if you’re body isn’t ready for this level of training, you’ll be putting excessive strain on yourself.

The worst part about overtraining is that it can be difficult to recognize that you’re doing too much. For many people, this sport is a way of life that choose to participate in almost every day of the week. Overtraining becomes apparent if you notice a change in appetite, irritability, a plateau in performance, a loss of motivation, or a change in sleeping patterns.

This type of overtraining will quickly lead to feelings of burning out and oftentimes injury. Instead of trying to train as intensely as possible, CrossFitters must always make time for recovery and listen to their body’s when enough is enough.

4. Focusing Too Much on Competition

Competition is a major part of this sport, but you’ll need to pull back if you find yourself trying to compete when you should be training.

This sport is known as a sport of fitness, so it can be difficult to discern when to draw the line between competition and practice.

CrossFitters that make the mistake of blurring these lines often push themselves too hard by pushing intensity and volume wand following an unstable and incompetent workout routine.

These people can avoid making these CrossFit mistakes by pacing themselves and focusing on training intentionally.

5. Failing to Scale Properly

Scaling is another important part of CrossFit and a failure to scale properly is a common mistake that newbies make. While scaling is unique to every person, the process makes it possible for an athlete to complete workouts safely.

This scaling allows for stability as you continue to advance as a CrossFitter.

Scaling properly will require you to know your limits and to perform the WOD’s within these limits. For example, if your coach says a WOD requires everyone to perform 950-pound thrusters in 10 sets, if your record is 55 pounds, never overdo it.

To scale properly, you must make incremental shifts when adding on more weight or increasing the level of intensity.

All CrossFitters should know that every exercise can be modified to decrease the weight, slower, decrease the reps, and focus on the form.

6. Not Having Accountability

Another major part of this sport is the accountability with one’s self.

When seeing other’s gains it can be tempting to post higher numbers than what you’re actually achieving. While this looks better on paper, in reality, this sort of inconsistency is only keeping you from progressing as you should.

Avoid making the mistake of not holding yourself accountable by sharing your reps and sets with a friend. As it is easier to remain accountable when working with another person, you’ll both be able to hold each other accountable and make sure you both are training in the way you say that you are.

7. Failing to Warm Up

Warming up is an important part of any type of fitness activity, especially for the WODs in this sport. Regardless of how intense your workout is, your body always needs to warm up in order to perform properly.

Part of any warm-up will help to make your muscles alert and get them warmed and ready to work, thus reducing the likeliness of injury.

The best warmups involve extensive stretching so your range or mobility is sufficient enough for the exercises you will do. A full workout involves bodyweight skill work, stretches for your muscles and joints, and full-body movement patterns.

8. Skipping Mobility

Mobility and flexibility are another key part of this sport. By skipping mobility, any CrossFitter is that much closer to an injury. As mobility directly improves one’s range of motion, focusing on increasing flexibility and mobility will prevent injury and encourage faster recovery.

After making sure you’re stretching properly, use your foam roller for targeted mobility exercises to improve your range of motion and keep your body flexible.

9. Not Getting Enough Sleep

It’s easy to want to keep pushing through when doing these exercises. Many people make the mistake of prioritizing this sport so much so that they ignore other telltale signs of their declining health, like a lack of sleep.

As sleep is a key component in recovery after the intense workouts that this sport promotes, by failing to get enough rest, you’re setting yourself up for failure.

Ideally, you should be getting between seven and eight hours a night. Without this amount of sleep, your performance will deteriorate. In fact, your body will start to break down, and your cortisol levels will increase. And that often ends up resulting in weight gain.

Instead of putting yourself through this, be sure to get enough sleep at night.

10. Neglecting Post-Workout Nutrition

Many people view post-workout nutrition as optional. But in reality, it is one of the most important aspects of participating in this sport. After the intense workout you put your body through, it is absolutely essential that you replenish your body with the right nutrition, carbs, and proteins.

Proper post-workout nutrition requires that you replenish your body within an hour or less of your last workout. This will ensure that you recover as efficiently and as fast as possible.

Not sure what to eat after your workout?

Be sure to load up on carbs and protein to make sure you are able to get the amount of nutrition you need. Most people opt for protein shakes and a snack afterward. And experts recommend that you consume 30 – 100 g of carbs and 15- 35 g of protein. Additionally, the carb sources you should eat need to be higher in glucose but low in sugars.

Many people opt for sweet potatoes, plantains, white rice, oats, chicken breasts, fish, lean ground beef, bison, low-fat yogurt, and low-fat cottage cheese.

11. Missing the Small Victories

This sport promotes a very goal-oriented environment. So it’s important to set lofty fitness goals. However, it’s just as important to remind yourself of the small victories along the way.

Many newbies become discouraged early on in their CrossFit experience as they see how far away they are from meeting the goals they hope to reach. Counteract this sort of thinking by setting micro-goals during the days and weeks leading up to the timeline you’ve given yourself.

Every time you make a gain or show any sort of improvement, allow yourself to celebrate. This little amount of positivity will go a long way as you try to accomplish your sports dreams.

Final Thoughts on CrossFit Mistakes

As a popular sport, CrossFit has committed followers that are dedicated to improving their fitness. Take it one day at a time. By focusing on form, limiting one’s intensity, and following other best practices, anyone can use this sport to better their bodies without injury.

Use these 11 CrossFit mistakes as a guide for making sure you are able to navigate the ins and outs of this sport as safely as possible.

The Best 10 Minute Workout for Abs That You Can Do at Home

August 14, 2019 by Power of Positivity

Ab workouts are a sure way to lose inches, become stronger, and just feel better about your body. Hitting the gym each day isn’t an option for everyone. Therefore, a workout for abs may seem out of the realm of possibilities. Don’t get discouraged, though. Because there are plenty of ways to have a workout for abs that you can do right at home.

You may be concerned with the amount of time it will take to workout. But that isn’t always an issue, either. Surprisingly enough, you can do a simple workout for abs in 10 minutes or less.

Quick workouts for abs are easy enough for beginners to do. And they are also effective enough for those who are advanced, as well. If you still don’t believe that you can get an effective workout for abs at home in less than 10 minutes a day, continue reading to find out how you can!

Workout for Abs That You Can Do At Home

1. Plank

This simple exercise is well known, but the proper position and exercise aren’t always done. In order to do a proper plank, start with your palms flat on the floor directly below your shoulders.

With your feet extended behind you and using your toes to hold yourself up, keep your body tight while tightening your core, butt, and quads. Hold this position for as long as you are comfortable with.

It is such a simple exercise and can be done literally anywhere. Whether you are at home, on vacation, on your lunch break at work, or hanging out in your backyard, you can do this 10 minute or less ab workout.

Other Versions of the Plank Exercise For Abs

Forearm Plank

A forearm plank is done in the same way as a regular plank. Instead of placing your palms on the ground, however, you will place your forearms on the ground instead. You will want to make sure that your elbows are directly underneath your shoulders.

Lateral Plank Walk

The lateral plank walk begins in a regular plank position with palms on the floor beneath your shoulders. Making sure to keep your muscles tight, move to the right moving your right hand and right foot first. You can move to the right as many times as you want, but make sure you are counting because each move counts as one rep, and you will have to do the same number of reps on the left side.

Plank with Spinal Rotation

Plank with spinal rotation is yet another type of plank (there are many, as you can see). You will begin in the normal plank position with your palms on the floor and legs extended behind you before rotating your body to the right so your shoulder is above your wrist and your left hand is reaching toward the ceiling. Pause while holding the spinal rotation position for a few seconds, then return to the original position before doing it again. Each time you do it is one rep, and then you will do the same number of reps on the other side of your body.

Plank to a Downward Dog

Plank to a downward dog is an exercise that involves beginning in the original plank position, but just a little bit higher. From that position, you will raise your hips, push them back, and feel your heels moving toward the floor. While you are doing this, you should reach with your right arm to your left foot before returning to the original position. Continue this exercise for at least one minute, or until you no longer feel comfortable. Each time you return to the original position, switch which hand and foot you are using.

2. Bird Dog Crunch

Begin on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. Then, put your right arm straight out in front of you and your left leg straight back. Keep your back completely flat and squeeze your abs throughout this whole exercise.

Next, pull your right arm and left leg in towards the center of your body, attempting to make your knee and your elbow meet. Return to the position of having your arm in front of you and your leg behind you, and meet them in the middle again.

Continue this for a set amount of reps, and then switch to the opposite arm and leg before doing the same number of reps on that side. Make sure you save some energy to switch to the other side of your body so that you can finish out the exercise!

3. Mountain Climber

Just like with the plank to downward dog exercise, you will begin the mountain climber in a high plank position. While making sure to keep your core tight, pull one knee to your chest. Quickly return to the original high plank position, and immediately pull the other knee to your chest. Continue to do this for as long as you are comfortable.

Remember, it is more important to maintain a straight back and tight core than it is to go fast. If you find that your form is lacking, try slowing down a bit.

4. Leg Lift

Lie prone on the floor by laying on your back with your legs straight out and your arms face up next to you. When you are comfortable, lift both of your legs up until they are verticle, or until you can’t lift them anymore. Lower them slowly back to the floor, and repeat the exercise as long as possible.

5. Down Dog Abs

Beginning in the downward-facing dog pose (hands on the floor directly below your shoulders, butt lifted up, legs straight, back unbent, and head between your arms), lift one leg straight into the air. Then, bend the knee of the leg that is in the air and bring it toward the elbow on the same side of your body.

As you pull your knee toward your elbow, shift your core into a plank position. Hold the position and return your leg to the air. Using the same leg, bend the knee again, but this time, bring the knee toward the other elbow.

Once you have returned your leg to the air again, this counts as 1 rep, and you have to do the same number of reps on the other side of your body.

6. Dead Bug

Lying on your back, put your arms straight out toward the ceiling and pull both knees up so that they are directly over your hips (a tabletop position). Slowly lower one leg so that it is straight while putting the opposite side arm straight out over your head. Don’t let your leg or your arm touch the ground. Instead, try to keep them about an inch or two off the ground.

Return to the starting position and then do the other side, rotating back and forth until you can’t anymore. Make sure to keep your butt and core tight throughout the exercise.

7. Core Roll Up

Lie on your back with your hands and arms flat on the ground above your head. Keeping your arms extended straight, bring them up and over your head, and continue until you can reach your toes. As you’re bringing your arms up, raise your body slowly and fluidly, as well, tightening your core the entire time.

Once you’ve reached your toes, reverse the movement so that you are lying on your back with your arms flat above your head. This counts as one rep, and you can continue for as many reps as you are comfortable with.

8. Bicycle Crunch

Lying on your back with your knees at a 90-degree angle and directly above your hips (the tabletop position again), put your hands behind your head, bend your elbows and point them out to the sides away from your body. Then, using your ab muscles, pull your head and shoulders up off the floor. This is the starting position and the position that you will return to between each rep.

Bend and twist to bring your right elbow toward your left knee (touching them together if you can), while also extending and straightening the right leg. Then, immediately bend and twist the other way to bring your left elbow toward your right knee and extending the left leg straight out. Continuing do this and rotating until you no longer can.

Final Thoughts On Workout For Abs That You Can Do At Home

Working out at home doesn’t have to be a hassle, and it is possible without any weights or other equipment. The best workout for abs at home can be done in less than 10 minutes, and there is a range of exercises to choose from. If you have extra time, you could even do multiple exercises at home that targets your abs.

A simple 10-minute workout for abs can allow you to work out and get your exercise in quickly before or after work, or even before bed each night. These exercises are perfect for when you have no time to get to the gym or you don’t like the environment of a gym.

There are always options for working out, and these options don’t have to involve a large amount of time or equipment. The key is to try many different exercises until you find the workout for abs that is best for you, and eventually add more of them to your exercise routine.

12 Yoga Poses to Reduce Neck Pain

August 13, 2019 by Power of Positivity

Neck pain affects millions of Americans and is a common occurrence of daily life. Finding a natural method to reduce neck pain may seem nearly impossible, but you’ll be happy to hear that it is possible through yoga. Pain can occur for many reasons, but yoga can help with all types of pain in your neck.

While there are many treatment options for reducing neck pain, many come with unpleasant side effects and may not work long term. Not only will the pain come back once the medication wears off, but the pain can also work its way into your head, shoulders, and back.

Yoga, on the other hand, can reduce neck pain naturally, avoiding the negative side effects of regular medication. With regular practice, yoga can help with neck pain long term, allowing you a permanent reprieve from the issue.

Yoga Poses For Neck Pain

1. Standing Forward Bend

To do this pose, you will stand with your feet directly below your hips. Then, as you lengthen your body and keep your knees bent slightly, fold your body in half. You will want to touch the floor but if you can’t, you can touch your ankles or a block placed on the floor.

Once you’re in position, you will tuck your chin to your chest and fully relax your neck. While doing this pose, you can gently move your head around to further release tension in your neck. Hold this pose for one minute or longer, and then roll your spine back up, bringing your arms and head up last.

2. Triangle Pose

For this pose, you will begin standing with your feet hip-width apart. Then, you’ll take one step forward, making one foot leg distance apart from the other foot.

Next, you will turn one foot (the front one) so that the outside of your foot is parallel to the long side of your yoga mat. Your other foot (the back foot) should be turned so that it is at a 30 to 45-degree angle to your front foot. Then, make sure that both of your heels are lined up with one another.

Once you have both feet in place, you will inhale while reaching your arms straight out with one arm in front of you and one behind you. Then you will exhale and bend from your hip. Your right hip should be stretched over your right leg.

You aren’t done with that step, however. Next, you will reach the hand that is straight out in front down to your ankle, shin, foot, or toes. You could even put a block near your foot if that is easier. When you do this, you will want to slightly bend your front knee and rotating the thigh towards the same side little toe.

You will then rotate your head to look at your other hand, which should now be in the air above you. Once you’ve done this with one side of the body, rotate and do the exact same thing but in the opposite direction.

3. Cat Cow

You start this pose by getting down on all fours, making sure your hands are directly under your shoulders and your knees directly under your hips.

You will begin with the cow position, inhaling while filling your belly with air and lowering it towards the floor. As you do this, you will look up at the ceiling and let your head and neck relax for a few seconds while also stretching your shoulder blades outwards.

After that, you will move your body into the cat position while exhaling, pulling your belly in toward your spine and arching your back into the air. Lower your head so that you are looking at the floor, but be careful not to put your chin to your chest.

You will repeat these poses 5-20 times, inhaling into the cow pose and exhaling into the cat pose.

4. Cow Face

Begin by kneeling down, and then cross your right leg over the other, just above the knee. Put the top of your right foot on the floor next to your left ankle before exhaling and sitting back onto the heels of your feet. While keeping your thighs and feet together, focus on your breathing.

Sit as straight as you can, and lower your chin slightly. Then, inhale while lifting your head and tipping it back slightly. Roll your left shoulder forward and reach it behind your back. Place the back of your hand flat on your back.

While leaving your left hand where it is, you will roll your right shoulder backward, putting your hand over your shoulder, eventually clasping it together with your left hand. Once you’ve clasped your hands together, you will pull in opposite directions while breathing in and out. Hold this pose, continuing to pull in opposite directions for at least 30 seconds. As you release this pose, you will inhale and switch to the opposite side of your body.

5. Half Lord of the Fishes

Begin by sitting down and bringing one foot along the floor to the outside of the opposite hip. Then, cross your other leg over so that the opposite foot is flat on the floor. Sit up as straight as possible and twist the top of your body in the direction of the foot that is near your hip.

When you twist your body, look over each shoulder to stretch the muscles in your neck and upper back. Stay in this position for at least one minute, and then switch to the other side.

6. Sphinx

First, lie down on your stomach, bend your elbows, and put your hands flat on the floor next to your shoulders. Using your palms and forearms, lift your upper body and head while also tightening your back, butt, and thighs.

Be sure to keep facing straight ahead and lengthening your spine. You will hold this pose for at least two minutes.

7. Puppy Pose

Start by getting down on all fours, keeping your wrists below your shoulders and your knees under your hips. Move your hands forward to the edge of your yoga mat and lift your heels so that your toes are the only part of your foot on the mat.

Next, bring your butt down about halfway while resting your forehead on the yoga mat or floor. Stay in this position until your neck is completely relaxed. Then, press with your palms, stretch your arms and bring your hips toward your heels.

Hold this position for at least one minute before releasing.

8. Legs Up the Wall

This is a super simple pose, but that doesn’t mean that the benefits are any less effective. You can do this by pretending there is a wall against you, or you can actually use a wall as support.

Begin in a seated position and, if you are using a real wall, lie down while putting your legs up against the wall. If you are not using a real wall, simply put your legs straight up in the air while you are lying on your back. Hold this position for as long as you comfortably can, but no longer than 20 minutes.

9. Corpse

This pose is perfect for the end of the day when you need to let go of the stress and tension of the day. You will lie on your back and spread your feet slightly wider than your hips. Relax your feet and allow your toes to fall out to the side.

Next, you will lie your arms beside your body with your palms facing upward. Make sure that your body is aligned from your head all the way down your spine. Simply focus on deep breathing and releasing any tension for 5 or more minutes.

10. Child’s Pose

Similar to the puppy pose, child’s pose involves getting down on all fours to begin. As you exhale, you should lower your hips toward your heels while reaching along the floor with your hands. Your arms should remain in front of you the entire time.

Continue lowering your hips until you no longer feel comfortable. Do the same with your arms, extending your shoulders and lowering your forehead to the yoga mat.

11. Seated Twist

While sitting comfortably on the floor, extend your legs straight out. Bend your right knee and then cross the right foot over to the outside of your leg.

Sit straight, inhale, and place your left arm straight out. Then exhale while wrapping your left arm around your bent knee. Next, put your right hand on your yoga mat near your tailbone and turn your face in that direction.

While taking steady, deep breaths, twist your body gently. You shouldn’t feel discomfort while doing this pose, so if you experience any, you should adjust your position or try a different pose. Finish by repeating the pose on the other side.

12. Ear to Shoulder

As long as your spine is straight, you can do this pose either standing or sitting. You should look straight ahead and keep your arms at your sides. Take a deep breath and exhale as you lower your right ear to your shoulder. While inhaling, slowing raise your head to the center, and then repeat the process on the left side of your body.

Final Thoughts On Yoga Poses to Reduce Neck Pain

Any kind of pain is awful, but having pain in your neck can be one of the worst kinds. Luckily, you can reduce neck pain in natural ways. Even better, with some poses, you can do it no matter where you are.

Through the use of yoga, neck pain can be instantly reduced. Over time, if you regularly practice these poses, you may even be able to eliminate neck pain entirely. Either way, you’re likely to see results!

Science Explains 9 Best Things That Improve Your Gut Health

August 12, 2019 by Power of Positivity

“Gut health” is one of the biggest buzzwords in the wellness community. A quick visit to any holistic living blog or health influencer’s Instagram page will likely turn up several posts about this trendy topic. So, what exactly does it mean?

Tens of trillions of microbes, or bacteria, have been residing in our digestive system since the beginning of time. Most of these organisms reside inside the large intestine, with only about 10,000 populating the small bowel. Approximately one-third of the gut microbiome is the same across all humans, with the remaining portion being unique to each individual.

Of the portion of microbes that vary from person-to-person, the vast majority are genetic. The remaining 10% or so are influenced by our diet and other lifestyle factors such as environmental toxin exposure. However negligible that percentage might be, knowing there are things we can do to improve our gut health is incredibly promising news.

IMPORTANCE OF GUT MICROBES

So what are these microbes for? Well, basically everything. It’s a well-known fact that our gut bacteria aid in digestion. Each time we eat, they help us extract and assimilate essential nutrients from our food, turning the remnants into waste. What many people aren’t aware of, however, is just how many other hats these microscopic beings wear when it comes to shaping our overall health. Here are several of their many functions:

Immunity:

It is estimated that about 70% of our immune system originates in the gut. Microbes communicate with immune cells and control how the body responds to infection. (2.)

Brain health:

Emerging research suggests the central nervous system, which is in charge of brain function, and gut microbiome are closely related.

Blood sugar control:

A study revealed that less diverse gut microbiota are associated with type one diabetes in infants. It also discovered that certain gram-negative bacteria became more prevalent just before diagnoses. Additionally, postprandial blood sugar varies widely across the population even when the exact same food was consumed. This disparity could be due in part to differences in gut bacteria.

Mental health:

Most of our neurotransmitters, such as serotonin and dopamine, are actually located in the digestive tract rather than the brain. The two organs talk to one another via the gut-brain axis, which means our mental and gastrointestinal wellbeing have a very close relationship. Not only does the food we eat have a profound effect on our mental state, but psychological stress also negatively influences digestion.

Cardiovascular health:

The gut microbiome plays an integral role in promoting optimal levels of HDL cholesterol and triglycerides. Certain strains of bacteria convert nutrients found in red meat to TMAO, a chemical that contributes to blocked arteries. This molecule can be a catalyst for medical emergencies such as myocardial infarction or stroke. Conversely, other species such as Lactobacilli may lower LDL cholesterol when taken in probiotic form.

Weight control:

Many studies have shown an association between gut dysbiosis, or an unfavorable balance of good and bad microbes, and obesity. In rodent experiments, those implanted with an obesogenic microbiome gained more weight than those receiving bacteria from a lean person. This disparity occurred in spite of caloric intake being equated.

While this is by no means an exhaustive list, hopefully, it illustrates just how important the gut microbiome is for all facets of health. Now that we’ve established that, let’s move on to some of the worst things a person can do for their gut health.

SURPRISING THINGS THAT NEGATIVELY AFFECT YOUR GUT HEALTH

Eat a diet low in diversity.

A diverse microbiome is healthier than one with fewer strains of bacteria. This is because different microbes have their own defense mechanisms against harmful influences such as antibiotics.

Drink alcohol excessively.

Chronic overconsumption of alcohol is associated with gut dysbiosis. Beverages such as gin decrease the number of beneficial bacteria, but moderate red wine consumption actually improves overall digestive health. This is likely due to the polyphenols present in wine.

Take antibiotics.

While antibiotics are crucial for such illnesses as strep throat and urinary tract infections, they can have long-lasting repercussions in the body. These powerful drugs eradicate both good and bad microbes, and levels of beneficial bacteria can remain suppressed for years. In addition, antibiotic use can temporarily increase the population of harmful bacteria such as Clostridium. (3.)

Lead a sedentary lifestyle.

Regular physical activity has many health benefits, one being a positive alteration of the gut microbiome. Athletes’ microbiomes contain more organisms that produce butyrate, a short-chain fatty acid important for overall health. Active people also have higher levels of Akkermansia, a microbe that plays a key role in metabolism and obesity prevention.

Get inadequate sleep.

Much like the rest of our body, the gut also follows a circadian rhythm. Altering that biological clock via sleep deprivation can increase numbers of bacteria associated with weight gain, type 2 diabetes, and fat metabolism.

Stress excessively.

Stress is unavoidable in our fast-paced society, but finding ways to mitigate its effects is crucial for maintaining a healthy gut. In mice, high stress levels increase gram-negative bacteria while decreasing beneficial populations.

Clearly, the choices we make day-in and day-out have an overarching potential to influence our gut microbiome in either a positive or negative fashion. What we put on our plate is one of the most frequent decisions we face, so it’s time to zero in on the best foods for gut health.

9 OF THE BEST THINGS YOU CAN DO TO IMPROVE YOUR GUT HEALTH

Eat pre and probiotic foods.

Probiotics are the bacteria themselves, while prebiotics are the nondigestible carbohydrates they feed on. Fermented vegetables such as sauerkraut and kimchi, kefir, kombucha, miso, and tempeh are examples of probiotic foods. Alternatively, you can opt to take a probiotic supplement. Prebiotics can be found in asparagus, bananas, chicory, garlic, Jerusalem artichokes, onions, and whole grains.

Minimize sugar and artificial sweeteners.

Overconsumption of sugar and artificial sweeteners can result in an unfavorable balance between good and bad gut flora. Artificial sweeteners, especially aspartame, have been proven to increase the prevalence of bacteria associated with metabolic disease. This umbrella term refers to a group of medical conditions that can lead to diabetes and heart problems. Additionally, these fake sugars can increase blood glucose.

Reduce stress.

Stress comes in many forms, all of which can negatively impact our gut microbiome. Psychological or environmental stress, sleep deprivation, or circadian rhythm disruption can all wreak havoc on intestinal organisms. Consider implementing stress management techniques such as meditation, deep breathing, or yoga to mitigate any harmful effects. Getting regular exercise, consuming a diet primarily made up of whole foods, and sleeping well can also aid in stress reduction.

Minimize antibiotic use.

While antibiotics are vital in the case of certain infections, providers issue them unnecessarily about 30% of the time. Research suggests that up to six months after a course, several species of beneficial bacteria have yet to be replenished. The CDC recommends always discussing alternative options with your doctor before accepting a prescription for antibiotics.

Get regular exercise.

Moving your body frequently may help increase microbiome diversity. A study conducted in 2014 found that athletes had a much vaster array of gut bacteria species than their sedentary counterparts. Adults should participate in at least 150 minutes of moderate-intensity exercise per week, including at least two days of strength training.

Sleep well.

Getting enough good quality sleep can improve gut health, in addition to mood and cognitive function. An animal study found that irregular or disrupted sleep can negatively impact the microbiome. Plus, it increased the risk for inflammatory illnesses. Aim for at least seven hours of uninterrupted sleep per night and try waking up and going to bed at the same time each day.

Swap out your household cleaning products for cleaner alternatives.

Disinfectants, in particular, can disrupt the gut microbiota. A study found babies living in homes where these products where the household utilized these at least once a week had higher levels of Lachnospiraceae. This microbe is associated with type 2 diabetes and obesity. When these infants reached age three, they had a higher BMI than toddlers who hadn’t been exposed to disinfectant cleaners.

Don’t smoke.

Smoking negatively impacts whole-body health, including the gut. A research review found smoking contributes to gut dysbiosis or having more bad versus good bacteria. This can increase one’s risk of developing IBS or IBD (inflammatory bowel disease.)

FINAL THOUGHTS ON THE BEST THINGS YOU CAN DO TO IMPROVE YOUR GUT HEALTH

The trillions of bacteria residing in our guts have a profound impact that extends far beyond the confines of the digestive system. While many factors influence the balance of pathogenic and beneficial microbes within our intestines, diet is a crucial aspect. Plus, we have control over what we put in our bodies.

Overall, a diet high in fruits, vegetables, and essential fatty acids create the most favorable environment for a healthy microbiome. Foods such as yogurt, sauerkraut, olive oil, Brussels sprouts, and traditional sourdough bread provide prebiotics, probiotics, and polyphenols. This allows beneficial gut bacteria to flourish and inhibit the growth of gram-negative microbes.

5 Differences Between Conventional and Functional Medicine That Can Save Your Life

August 12, 2019 by Power of Positivity

Despite revolutionary advances in disease management, America is sicker than ever – and the problem is only getting worse. Every state, save for Colorado, has an obesity rate of over 20%. In many Southern states, that number shoots up to 30% or higher. (1.) The current state of health continues to remain dismal despite the information we have about conventional and functional medicine.

So, what gives? TV commercials consist of nothing but weight loss programs and new, innovative medications. But, our health is still declining. This paradox is due in part to how the current system focuses on symptom management rather than treatment.

Functional, or holistic, medicine takes a more whole-body approach compared to its conventional counterpart. Several differences set the two healthcare models apart from one another, and these variances could prove lifesaving.

WHAT IS CONVENTIONAL MEDICINE?

Conventional, or allopathic, medicine is the dominant healthcare system in most developed countries, including the United States. Traditional medical schools teach this curriculum, and graduates of these programs practice it.

Drugs and surgery are the primary treatment modalities utilized by conventional medicine. Nutritional therapy, chiropractic care, acupuncture, and herbal supplements are not considered to be part of this model. (2.)

Symptom management with medication is the primary concern of conventional physicians. Rather than taking time to investigate why someone is feeling a certain way, providers take a band-aid approach. This method allows the person to feel better quickly while imbalance continues to fester beneath the surface. This contributes to a further decline in the person’s state of health.

WHAT IS FUNCTIONAL MEDICINE?

Functional medicine, on the other hand, is a bio-individual approach to health that focuses on discovering the root cause of disease. Specific diagnoses, such as depression or inflammation, can result from a variety of underlying issues.

A person’s genes, environment, and lifestyle all influence the prognosis of their illness. One root cause may look entirely different depending on each one of these factors, which is why looking deep beneath the surface is necessary.

Addressing the underlying problem is the only way to achieve true healing beyond merely the suppression of symptoms. This discovery is why functional medicine is the future of healthcare in America and all over the world. Below are vital variances between the two models that could be the difference between life and death.

DIFFERENCES BETWEEN FUNCTIONAL AND CONVENTIONAL MEDICINE THAT COULD SAVE YOUR LIFE

Conventional medicine

Takes a surface-level approach to managing the disease.

Care providers use medicine to suppress symptoms; however, the root cause remains untreated. Therefore, patients never truly heal and must rely on drugs for life. Additional health complications commonly arise from the underlying issue having never been addressed. This is why many Americans take several different medications and are still incredibly sick.

Compartmentalizes the body.

Conventional medicine has separate doctors for each body part. These physicians are not allowed to veer outside of their scope, so they view disease through a very narrow lens. Treatment must be confined to the symptomatic area, regardless of the origin of the health issue.

Treatments often have risks and side effects.

Since conventional medicine uses drugs manufactured in a lab, our bodies do not recognize them. Life-altering or even fatal side effects may ensue as a result.

Care is non-individualized.

Each disease has a cookie-cutter treatment course across the board. Patients do not receive customized plans tailored to their specific needs.

Patients do not play an active role in their treatment.

Conventional medicine frowns upon consumer education. Indeed, practitioners discourage patients from doing independent research and advocating for themselves. The doctors’ opinions should be taken as law and never questioned. Such a dismissive system causes people to lose touch with their bodies and outsource their health.

Options are limited.

Providers often do little for a patient beyond medication or surgery. This method often puts insurmountable pressure on people and forces them to make a decision that they may regret at a later date.

Providers largely ignore disease until it becomes serious.

Also, we may argue that conventional medicine is nothing more than palliative care. This phrase refers to an effort to prevent death and manage a severe illness. They deem subtle signs of health issues, which often manifest in the initial stages, as not problematic. As a result, diseases that could have been easily treated spiral into a complex web requiring drastic measures to unravel.

Treatment is reactive rather than proactive.

Adding to the previous point, conventional medicine focuses on managing disease when it has reached a point of no return. At this point, patients are stuck and have few choices concerning their course of action. (3.)

Less thorough testing.

Many of the diagnostic modalities utilized by conventional medicine are either not specific enough or inaccurate. “Normal” ranges for blood biomarkers are vast, meaning a person could be ill and think nothing is wrong.

Money matters above all else.

Conventional doctors receive money from pharmaceutical companies upon prescribing medications. This practice encourages them to write more prescriptions, which are not always necessary. The food industry also has an enormous influence on our healthcare system. As a result, they advertise things like corn and canola oil as being heart-healthy. In fact, though, they are very inflammatory and contribute to the poor state of health.

Functional medicine

Looks beneath the surface.

Rather than focusing on symptom management, functional medicine takes an investigative approach. By identifying and addressing the root cause, symptoms inevitably disappear. This method leads to long-lasting results and doesn’t see localized issues spreading throughout the body.

Sees the body as a whole.

Functional medicine doctors often do not specialize in one area of the body. This is because holistic practitioners understand how intricate our internal workings are. Health issues are usually not localized to one area, but rather have widespread implications. Everything about the human body is connected, and one malfunctioning part can affect the entire system. Recognizing this interdependence allows treatment to focus on repairing the machine rather than patching up defective pieces.

Treatments are safe.

Food, exercise, and stress management are true first-line defense mechanisms. Therapy also includes herbal supplements if a patient needs more aggressive intervention. Still, so many consider traditional medicine a last resort if all other options have been exhausted. This attention to daily habits differs vastly from the conventional model, which does not even consider lifestyle changes as a treatment approach.

Custom protocols.

There is no one-size-fits-all approach to functional medicine. If ten patients all have the exact same disease, they will likely each receive a different treatment. This is because one health issue can have a myriad of root causes which require unique healing modalities. Rather than focusing on the illness, functional medicine is patient-centric.

Is that the reason behind the current state of health in the US?

Takes an integrative approach.

Adding to point three, functional medicine views disease from a much broader lens than our traditional healthcare system. Diet and lifestyle, mindset, healing herbs, and conventional drugs are all on the table as treatment options. Patients get the best of both worlds and do not feel stuck or pressured due to limited choices.

Prioritizes restoring optimal function.

The primary goals of functional medicine are not to prevent death and manage symptoms. Instead, providers take great care to restore a person’s health fully. Our bodies perform optimally without the aid of drugs, and holistic doctors recognize this. Functional medicine gives the body the tools it needs to heal itself. Then, it steps back while the body it does its job of restoring to a good state of health.

Preventative instead of reactive.

Practitioners strive to resolve disease before it reaches an irreversible state. Additionally, they emphasize proper nutrition, regular exercise, and stress reduction as building blocks of a healthy lifestyle. This usually minimizes the number of supplemental treatments required after building the foundation.

Cutting edge testing.

Functional medicine has access to the latest diagnostics to identify subtle abnormalities. This includes stool, hormone, and even genetic testing, all of which serve as pieces to a complicated puzzle. Furthermore, functional medicine seeks to achieve optimal bloodwork values rather than striving for the broad “normal range” set by conventional labs. (4.)

Not influenced by corporations.

Functional medicine doctors don’t take pay offs by drug or food companies. Instead, they use evidence-based approaches from peer-reviewed medical journals.

FINAL THOUGHTS ON THE DIFFERENCES BETWEEN FUNCTIONAL AND CONVENTIONAL MEDICINE THAT COULD SAVE YOUR LIFE

In the words of Hippocrates, “let thy food be thy medicine, and medicine thy food.” Conventional medicine does not agree with this sentiment, believing that what goes on our plates has little to do with disease. In the world of holistic health, a preventative approach to health means that illness has no reason to manifest initially.

The current healthcare system has many pitfalls. Doctors are overprescribing medication and rewarded handsomely. And, they treat each part of the body as a separate entity. In functional medicine, the opposite is true.

In fact, integrative medicine involves recognizing the human body as a complex, interconnected system. Treatment focuses on discovering the root cause of illness and restoring optimal function rather than symptom management. By taking this approach, patients achieve true health instead of dependence on the revolving door that is conventional medicine. Only then can we begin to improve the current state of health in America.