If you’re a health-minded person, you probably opt to eat as clean as possible and exercise regularly. Sharing workout tips with friends, wearing fitness tracking technology and searching for healthy recipes are likely also par for course.  Conversation, too, is probably often fueled with the latest health trends, superfoods, fitness moves and upcoming half marathons.

These are all good things, right?

Well, yes and no.

The importance of maintaining a healthy lifestyle

It’s certainly important to be health-conscious. After all, making unhealthy choices such as rarely exercising and eating endless amounts of bacon are clearly not doing your body any favors.

When it comes to bacon and other processed meats, a division of the World Health Organization declared that they’re “carcinogenic to humans.” As such, they say that “reducing consumption of these products can reduce the risk of colorectal cancer.” Therefore, it’s wise to be up on your health, from lessening your processed meat consumption to adhering to fitness regimens; just walking 30 minutes daily has been shown to boost a person’s mental and physical health.

Whatever your reason for living a healthy lifestyle—from weight loss (or maintenance) to training for a race or trying to reduce inflammation in your body—keeping physical and mental well-being in mind is important. You know what kinds of fats to have and which ones to avoid, how long you should work out to obtain optimal benefits, and you opt for wild-caught salmon versus farm-raised fish; in other words, you’re dedicated to your good health, and that’s a good thing.

Being too health-conscious can backfire

However, it’s necessary to be careful that you’re not overly health-conscious as everything you’re striving for may actually backfire. Focusing too much on health may mean you’re taking extreme measures which can ultimately jeopardize your overall well-being and even your relationships with others.

In fact, experts have a term for those who are consumed, to the point of obsession, with good health and who may realize ill effects—mentally and physically—as a result. Back in 1997, a Colorado alternative medicine specialist, Steven Bratman, developed the term “orthorexia” to describe a person who is so dedicated to a healthy lifestyle that they are extremely strict with what they eat. Such a person also tends to be obsessed with other ways of achieving good health, although the emphasis is often on food consumption.

The word is still popular today, with many health professionals noting that such people are often so focused on health and purity, they even critically assess foods right down to vitamin intake. While some experts go so far as to say such rigidity teeters dangerously close to eating disordered behaviors like anorexia, those in the throes of the lifestyle typically maintain that it’s all in the name of cleansing their body and staying on top of their health.

3 signs you’re focusing too much on ‘good’ health

1. You’re preoccupied with foods, anxious about get-togethers

If you’re preoccupied with gatherings not because you’re excited to see people you haven’t in a while, but because you’re anxious about whether or not the day ahead will include enough exercise or the right kinds of superfoods, then you’re probably taking thoughts about good health a bit too far. “If your focus on healthy eating is interfering with your happiness and social life,” says Bratman, "you might have a problem."

Try to focus on enjoying your time with family and friends rather than obsessing over the fact that you haven’t had a wheatgrass-infused juice all day. Thinking too much about health-related topics instead of having fun in the moment with loved ones can consume you. Trust me, I know. I used to be this way not too long ago, often becoming very anxious about get-togethers. My sole focus was on what foods would be served, rather than visiting with friends and having a nice time. Admittedly, I was obsessed after losing a significant amount of weight, yet I told myself it was all in the name of healthy living. Thankfully, I’ve eased up on my ways, still living healthfully minus the obsessions.

2. You never indulge, ever

Eating healthy foods and living a healthy lifestyle doesn’t mean you have to never enjoy a slice of pizza again in your life.  Sure, it’s not good for your health to over-indulge in the likes of ice cream and chips, but at the same time, it’s not the end of the world to occasionally give in to a coffee shop muffin or small slice of caramel-drizzled apple pie.  Chances are, you’re already a gym-going person who obtains a decent balance of fats, carbs, and proteins, so having a bite of a chocolate bar won’t destroy your healthy living ways. Indulge every so often; you’ll still be a health-conscious person dedicated to your mental and physical well-being.

3. You don’t have any non-health related interests

If you find that you primarily live for the gym and talk incessantly about your love of chia seeds without paying attention to the non-health related activities you used to enjoy, that’s likely another sign you may have traded your past interests for one that focuses strictly on your morning runs and afternoon protein powder habit. Try to find a better balance that incorporates both your love of health as well as say, your love of DIY crafts or reading.

Of course, this isn’t to say that if you’re big into health, you’re suffering from orthorexia or other issues. Sure, that may be the case, but the more likely situation is that you simply enjoy feeling and looking your best.

There’s nothing wrong with making a place in your life for good eating and fitness habits, just be sure your focus the lifestyle isn’t interfering with your relationships or personal well-being.

©Copyright 2011-2017, Jennifer Lea Reynolds, FlabbyRoad.com, Flabby Road and Flabby Road: Moving on & Leaving the Elastic Waistbands Behind. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Jennifer Lea Reynolds and Flabby Road with appropriate and specific direction to the original content.

Losing weight, especially if you have a significant amount to shed, is no easy feat. Even more, keeping the weight off once it’s been lost is often considered the true challenge; some commonly-held estimates in the weight loss world involve startling gain-it-back stats. For example, researchers from the University of California at Los Angeles discovered about two-thirds of people who lose weight tend to gain it all back and then some within just a few years their initial loss.

Couple this with endless stories about celebrities or friends who packed on the pounds after they lost weight or whose weight continually ebbs and flows, and it’s obvious that weight loss maintenance isn’t easy. However, it is possible. Here are several tips to help you stay on track.

1. View your new eating and fitness habits as a way of life

Don’t make the mistake of falling back into old habits once you reach your weight loss goal. Just because the scale says a certain favorable number isn’t a green light to start eating in ways that caused your weight gain in the first place. Before you know it, the pounds start creeping up.
 
Instead, break out of the mindset that healthy eating is only about weight loss or that it’s boring. Otherwise, you’ll constantly feel deprived and annoyed with every spinach salad and apple you enjoy.
 
Embrace your eating and exercise habits as part of a healthy lifestyle that’s not only keeping pounds at bay, but staving off infections, giving you more energy, cleansing your organs and even improving your mood and memory. Make it part of who you are, every day.

2. Have seconds

Yes, you read correctly.
 
One mistake I made after losing 70 pounds back in 2007 was engaging in extreme food restriction for fear of gaining weight again. I continued to eat as though I were still on a diet, not even consuming one single cookie or having extra helpings of even healthy foods like tomatoes or kiwi. Eventually, I fell into some eating disordered behaviors, but thankfully am back on track. During this time, I learned that it’s okay to have seconds from time to time.
 
Practicing restraint of certain foods is good for weight loss maintenance, but too much of it can be detrimental. You might end up losing too much weight or, you might overindulge since you deprive yourself so much on a regular basis. It’s all about balance.

3. Become more involved with health-minded friends

This doesn’t mean you should abandon friends who don’t share your gym-loving passion, but at the same time, reminders of your old eating habits (or lack of them) could act as triggers. Consider engaging in  indoor and outdoor activities with friends who are health minded or who have lost weight themselves. You’ll all motivate each other to stay healthy. Like the foods you eat, this too, is all about balance. Interact with a mix of people, making sure health conscious individuals are also a part of this picture.

4. Sign up for health and wellness e-newsletters

Many health and wellness sites have sections where you can sign up for a daily newsletter. From recipes to exercise routines, you can tailor your preferences. Many give you the option of choosing to have information delivered to your inbox once daily, twice daily or other variations. Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in Jersey City, New Jersey offers this on her site.  Why not subscribe (it's free) to Amy's Eat List today and get weekly insight delivered right to your inbox?
 
By choosing to see health-related information every day as soon as you open your email, you’re immediately exposed to positive information about fitness, healthy recipes, new exercises and nutrition advice. Regularly seeing such details act as encouraging reminders to stay in shape physically and mentally.

5. Surround yourself with positive body image mantras

Many people are frustrated by the excess skin and stretch marks that develop after they lose weight. However, that often comes with the territory, especially if you’ve shed a significant amount pounds. But rather than feel down over these physical changes, develop some uplifting body mantras that undo those negative body image thoughts. Consider making them a part of your personality. For example, “I love my stretch marks; they’re my wild streaks!” may be a fun, positive mantra to tell yourself.

6. Look at old pictures of your past self

If you find yourself drooling over donuts or slacking off in the exercise department, look at some past images of yourself. Seeing how far you’ve come in terms of feeling stronger and being healthier (perhaps your blood pressure or your “bad” cholesterol (LDL) numbers have improved) can motivate you to stay on track. Indulge periodically, but not so much as to return to your unhealthier habits.

7. Remember how much your health has improved

Many people remain motivated to continue their healthy eating and exercise habits because their weight loss led to improved health conditions. Several people say that without the extra pounds, their joints don’t hurt as much. Others report no longer requiring blood pressure medication, say they can breathe easier or that certain heart-healthy, cancer-fighting foods have improved overall health.
 
Think back to any health issues you had—no matter how small—that improved as a result of your weight loss and remind yourself that no bag of potato chips is worth medical visits and related bills.
 
Good luck. You can do this.

©Copyright 2011-2017, Jennifer Lea Reynolds, FlabbyRoad.com, Flabby Road and Flabby Road: Moving on & Leaving the Elastic Waistbands Behind. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Jennifer Lea Reynolds and Flabby Road with appropriate and specific direction to the original content.

Sources for this article include:
http://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832

All images: Pixabay.com

If one of your goals for the new year or just life in general has been to whip out some tape, grab the back of your neck, and stick it on that spot in the name of improving your appearance, then this is quite the time to be alive. Or at least it is according to the folks behind Nexsey.

Thanks to the world of viral videos, I’ve recently learned about Nexsey, a strong tape designed to improve your looks. Quite simply, the tape strives to undo the horrific thing known as, well, looking your age.  Capitalizing on the widely-held notion that everyone is supposed to remain stuck in a time span in which their appearance should never exceed 25 years of their birth year, even while blowing out 30, 50, or 70-something birthday candles, Nexsey knows what they’re doing.

Is it no surprise that upon checking out their site (as of this writing, 1/6/17), that the following statement appears?

SOLD OUT - Sorry for this inconvenience, but please enter your email below for a discount when we are back in stock!

We’re a society fixated on appearance. We’re too thin, too fat. That person over there looks like a clown with that haircut, that person a few feet away thinks they’re all that wearing sunglasses indoors. Look how wrinkled she is. Look how bald he got. Wish I had his biceps. Wish I had her eye color. On and on it goes. We digitally change people in magazines, we acknowledge our supposed collective frustration about this, yet we often strive to look like the very illusions that blanket the majority of media imagery—even calling them “enhancements.”

In fact, illusion—you know, not real, fake—is at the very core of Nexsey. On their glorified Box O Tape are the words, “The Beauty of Illusion.” So ladies and gentlemen, give up your $19.99 for an illusion. And sadly, people have.

A Nexsey video that’s been circulating via Viral Thread (credit: Glamzilla) features women who happily stick this tape to the back of their neck. This particular video is laced with phrases such as:

• This tape will make you look younger and thinner (because you know, cookie-cutter goals)
• … the quick fix we’ve all been waiting for (really? We’ve been waiting for this our whole lives? I’m holding out for world peace or a toaster that evenly toasts bread, but maybe that’s just me)
• Turn that frown upside down (who said we’re frowning? And if we are frowning, who says it’s because of our appearance?)
• ….making you appear slimmer and more youthful (again, the whole cookie-cutter comment)

Of course I get that it’s a person’s prerogative to slap tape on their neck if they choose. Botox, tape (Nexsey maintains that theirs is a medical grade tape, FYI), cosmetic surgery, false eyelashes, hair clubs, and everything in between are all part of what I lump into the “whatever floats your boat” category. If it works for you and makes you feel better inside and out, fine. Go for it.

But as someone who lost 70 pounds many years ago, I know what it’s like to be influenced by society’s standards and all the marketing hoopla that goes along with it. I eventually took my weight loss too far. I was propelled by the excitement of my success and my newfound energy. That, coupled with my lack of nutrition knowledge, and admittedly, the satisfaction of extending a big old, “what do you think now?” to childhood meanies and rude strangers past and present put me in a pretty unhealthy spot. The more I lost, I suppose I felt the more I gained in the way of undoing the hurtful comments I’d been dealt. I was shedding their bullying ways right along with my waistline, and it was addicting, oddly satisfying.

It got complicated. Psychological. I’m back on track, but having gone through that experience makes me even more in tune to—and saddened by—society’s collective tendency to shame themselves and others over things like stomach rolls, under eye circles, hair loss, and saggy necks. Things like being well, who they are.

Thankfully, you hear a lot about body and overall appearance positivity these days. Models are stepping out with the skin condition vitiligo. There are Down syndrome models. There are people with pink hair and no hair--at work, in the supermarket, jogging. Moles and stretch marks and flat tummies and gray hairs. We’re embracing our teeth, tattoos, freckles, frown lines, and yes, our age and whatever physical changes come along with it.

This, my friends, is something I hope always sticks.


©Copyright 2011-2017, Jennifer Lea Reynolds, FlabbyRoad.com, Flabby Road and Flabby Road: Moving on & Leaving the Elastic Waistbands Behind. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Jennifer Lea Reynolds and Flabby Road with appropriate and specific direction to the original content.

1. Pride in Your Fellow Fitness Fanatics

You...yeah you on the treadmill set on the Mt. Everest incline. You.  Rock.

2. Disgust in Your Fellow Fitness Fanatics

Seriously? You did not just leave your empty power bar wrapper on the weight rack,  let out a wild hack to clear your phlegm-filled throat AND sniff your pits in the process. Ewww.

3.  Reaction to the Overeager Exerciser

They're using that poor elliptical like they just downed 30 cans of soda and an entire pizza ... and the world's ending tomorrow. Seriously, what's going on with those moves? 

4. Oh Yes You Did

When you can't help but giggle inwardly after you um, emit an embarrassing sound doing leg lifts ... all because you just HAD to have all that broccoli before hitting the gym.

5. Sorry About That

When you look over and realize that someone is not pleased AT ALL that you accidentally changed all of their weight and seat settings. Well, how were you supposed to know they left for the water fountain and planned to come back?

What are some of your funny, inspiring or strange gym moments?

It’s no secret that eating processed foods is a health “don’t,” whether it’s about achieving weight loss goals or maintaining optimal physical and mental health.  Now, in the latest research published in BMJ Open, experts are also warning against “ultra-processed foods.” Such foods go beyond the usual amounts of excessive and harmful kinds of sugars, salts, oils, and fats that comprise a junk food diet to also include additional substances that aren’t really, well, real food.

Yikes.

Just the word “substances” to describe what we're eating sounds scary, yet it's exactly what people are eating regularly despite the fact that  it’s basically void of nutritional value and does nothing to improve health.

According to the published study, “Ultra-processed foods were defined as industrial formulations which, besides salt, sugar, oils and fats, include substances not used in culinary preparations, in particular additives used to imitate sensorial qualities of minimally processed foods and their culinary preparations.” Flavorings and emulsifiers were also included as part of this description; in other words, all of that chemically-laden gunk that holds food together, preserves taste (and grocery store shelf life), and provides consumers with an appealing color is going into people’s bodies – and it’s not doing them any health favors.

Unfortunately, the study also found that these “ultra-processed” foods make up more than half of all calories consumed in the average American diet while also contributing to about 90 percent of all added sugar intake.

Wow.

Couple this with the known fact that processed foods, in all of their high added-sugar and chemical glory, contribute to a range of health issues from weight gain and diabetes to heart complications and a foggy memory.

Now, I’ll be the first to say that after losing 70 pounds several years ago and trying to do my best to maintain a healthy lifestyle, I do indulge in the occasional couple of slices of pizza, deli meat (nitrates, I know…), and sink my teeth into brownies. However, eating such foods is a rarity for me, as I think it should be for other health-conscious people. Sure, no one should deprive themselves of having some cookies or chocolate lava cake on occasion, but that’s the key phrase – on occasion.

However, if you take a look around, more often than not, there’s a long line of cars at the fast food restaurant drive-through and plenty of folks walking the streets with one hand buried deep in their bag of chips, which reinforces the study’s findings. All in all, American’s are eating much more added sugar and calories than they should be.

The point here is that there’s a difference between having such foods very infrequently and eating them on a daily basis as if they’re going out of style.  
 
While it’s a hard habit to break, it’s essential to try to incorporate more fresh fruits and vegetables (yup, mom was right about eating our broccoli!) in your life.

Trust me, I know it’s not an easy task; I used to polish off entire sleeves of cookies at a time, followed by a cheese Danish and chocolate milk – and that was after already having dinner. Getting my health back on track took many years -- with some body image issues and odd eating behaviors thrown in the mix -- and it’s still an ongoing learning process. But today, I absolutely love eating roasted broccoli with hemp seeds, huge salads with almond slices and blueberries, and making homemade peach and tomato salsa.

While I don’t advocate extremely strict dieting (I mean really, it’s rare -- and difficult -- for anyone to only eat the likes of spinach and avocado smoothies for the rest of their life without ever letting a candy bar cross their lips again), it’s important to stick to what’s been proven to lead to weight loss (and maintenance) and improve all around health. That means enjoying more lentils, roasted asparagus, oats (I’m a fan of steel cut oats or making overnight oats), nuts and seeds and less of the stuff that comes in a can, tube or plastic bag near the supermarket bakery or check-out aisle.

Take every step possible to reduce added sugars and calories; even cutting out one fast food meal a week or putting less sugar in your coffee every day can help make a difference. Before you know it, you’ll crave fries and nuggets less and heart healthy, figure-friendly options more.

What steps are you taking towards better health? I’d love to hear what you’re eating that’s put you on a path to weight loss and improved health! Leave a comment or send me an email in the contact section of this site.

Today is Fat Tuesday, which is basically a day in which everyone heads to IHOP and eats more pancakes in one sitting than they would during the entire year.  Colorful pastries and decadent foods cross people’s lips, and with Mardi Gras celebrations in full swing, it’s also not uncommon for folks to step out wearing elaborate outfits, adorning themselves with metallic beads and feathered masks while they continue going about their day-before-Lent food fest.

It’s also a day that makes me somewhat uncomfortable.  

Although I’m not nearly as strict about my eating habits as I was when I lost 70 pounds many years ago, food-focused days like this bring about some uneasy feelings.

On one hand, I’m reminded of the me who enjoyed Fat Tuesday every day of the week, causing my weight to soar and my mood to sink. Therefore, my first inclination today was to set out writing about why people trying to lose weight (or maintain the healthy one they have) should abandon Fat Tuesday with a passion.

While the rest of the world makes like bears readying themselves for hibernation on Fat Tuesday, I was prepared to offer healthier eating suggestions and advice. No pancakes or pizza for you!  I was ready to write about the importance of staying on track with figure-friendly recipes and hitting the elliptical.  I’d ultimately conclude that you’d be on top of your game if you did so. You’d be smiling inwardly, pleased  with the knowledge that you’d be helping your health while everyone else falls into a food-induced coma, their shiny beads raking across heaps of ranch dip as they reach across the table for more potato chips.

The other part of me says, “Jen, calm down about all of this!”

Now, while I don’t advocate all-out, gluttonous calorie fests on Fat Tuesday (or any day), and I truly enjoy having big salads with a plate of roasted butternut squash and carrots for dinner, this doesn’t mean I have to come down so hard on others who choose to eat otherwise. After all, I was there once too; I know all too well that it’s not as easy as waking up one day and bidding raspberry cheese Danish rings adieu. And I don’t want to lose sight of that.

Furthermore, I can’t forget that even after my weight loss, I was far from the picture of health; while I spoke about making better food choices and the benefits of exercise, I also got wrapped up in eating-disordered tendencies and body image struggles, eventually eating nothing but a pork chop, apple and yogurt – all day. Thankfully, I’m back on track, and have even intentionally gained back some needed weight.

So yeah, the idea of a day dedicated to devouring pancakes and pizza like it’s going out of style makes me think more deeply. It not only reminds me that for about two years, I never ate even a single pancake and boy oh boy – now knowing what I know – I sure wish I did. I shunned balance in the name of eating healthy, all the while telling the world I was balanced (truth is, I was terrified of going back to the significantly heavier me and actually convinced I was engaging in healthy behaviors).

What I know now is that the world won’t end if I have a garlic knot or enjoy some penne. I don’t have to face foods with such an all-or-nothing approach; balance really is key. So, I suppose Fat Tuesday reminds me of what I missed out on: the syrupy pancakes, cupcakes and cookies and fun that I denied myself – for way too long.   

I can comfortably say this about today: It’s Fat Tuesday. I don’t plan on eating pancakes, but I sure won’t beat myself up if I do.

It's that time of year where you've probably noticed an increase in gym attendance (must work off that eggnog!) right along with infomercials about how to get all buff and svelte before, if not immediately after, the new year.

However, maintaining good health involves more than hitting the gym and pondering an infomercial purchase. Though the 8+ years I've kept my weight off, I've learned a great deal about nutrition, portion control, the psychology of eating, and of course, body image.

To that end, I do my best to read and learn as much as possible about health-related topics. I often want to delve deeper and know more about what makes certain foods do what they do in my body and why. From vitamin deficiencies and the potential harms of processed foods to human anatomy and learning new fitness routines, I enjoy just about every aspect of health. 

That's why I wanted to share the scoop on these online courses, which seem like  a great way to start your new year. They're (mostly) free, allow you to work on your own time and best of all, walk away with all kinds of knowledge and a certificate from an established educational institution.

4 Health-Related Courses to Start Your 2016 Off Right

1. Child Nutrition and Cooking
Stanford University
Self-paced course (you can enroll at any time)
Led by Maya Adam, MD 
“This course examines contemporary child nutrition and the impact of the individual decisions made by each family. The health risks associated with obesity in childhood are also discussed. Participants will learn what constitutes a healthy diet for children and adults and how to prepare simple, delicious foods aimed at inspiring a lifelong celebration of easy home-cooked meals.” Topics include Why Home Cooking Matters and From Supermarket to Dinner Table to School.

Expect approximately 5 hours of videos and quizzes during this 5-week course.

2. Epidemics - the Dynamics of Infectious Diseases, $49
Pennsylvania State University
Self-paced course (you can enroll at any time)
Led by a variety of university experts, who primarily specialize in biology and entomology.
“After we’ve covered the basics, we'll be looking at the dynamics of the flu, and why we're worried about flu pandemics. We'll be looking at the dynamics of childhood diseases such as measles and whooping cough, which were once considered almost eradicated, but are now making a comeback. We'll explore Malaria, and use it as a case study of the evolution of drug resistance. We'll even be looking at social networks - how diseases can spread from you to your friends to your friends' friends, and so on. And of course we’ll be talking about vaccination too. We’ll also be talking about how mobile phones, social media and crowdsourcing are revolutionizing disease surveillance, giving rise to a new field of digital epidemiology.”

Plan on about 20 hours of videos and quizzes from this 8-week course.

3. Stanford Introduction to Food and Health
Stanford University
Course begins January 11, 2016
Led by Maya Adam, MD
“In this course, learners will be given the information and practical skills they need to begin optimizing the way they eat. This course will shift the focus away from reductionist discussions about nutrients and move, instead, towards practical discussions about real food and the environment in which we consume it. By the end of this course, learners should have the tools they need to distinguish between foods that will support their health and those that threaten it.”

4. The New Nordic Diet - from Gastronomy to Health
University of Copenhagen
Course begins March 1, 2016
Led by Dr Arne Astrup, MD, DMSc.
“This course will give the participants the opportunity to experience a healthy and palatable new food and eating concept diet 'The New Nordic Diet' and an understanding of how food and diets can affect mental and physical health and ensure the foundation for a healthier life style for future generations with a regional based diet and food culture.”

Plan to spend upwards of five hours weekly with this course. Check the site as March  2016 approaches to see if there are any changes or more details. 

So there you have it. These courses can help you stay on top of your health; learn as much as possible about your body, food culture, disease and cooking with your children -- what a great way to start the new year!

Have a happy and very healthy 2016! What are your health goals?

While cinnamon and nutmeg are common spices that add zip to your smoothies, there are other spices that can add a huge “wow” factor to these healthy weight loss and weight maintenance drinks—and they’re likely ones you might not ever consider.

Here’s a closer look at some nontraditional spices I’ve put in my smoothies. They’re not only healthy for you, but they step the flavor factor up several notches.

1.  Cardamom

About: Very aromatic and carries a robust flavor.

Health benefits: Known to keep blood pressure in check, act as a cancer-fighter, ease stomach issues and boost weight loss. Learn more about why cardamom is good for you here.

Ideal smoothie match: I often add cardamom to one of my favorite smoothies: 1 cup unsweetened almond milk, mango or peach slices, a handful of spinach (although sometimes I omit it), a bit of water and hemp seeds. Then I sprinkle in some cardamom, blend and enjoy.

2.  Cloves

Memories of my mom’s ham dinners first came to mind when I heard about this, making it hard for me to envision adding them to smoothies of all things. I couldn’t stop my imagination from thinking my tasty banana smoothie (see below) would have a smoky ham flavor to it, but I just chalked that up to my silly thoughts getting the best of me.

Smoothies with cloves are very flavorful; many people compare its rich and warm flavor to cinnamon, likely because it pairs well with that spice. However, it adds an extra kick that gives smoothies a unique taste.

Health benefits: Cloves are linked to fighting inflammation and are considered a powerful antioxidant.

Ideal smoothie match: I’ve made smoothies with ground cloves as follows: 1 cup of unsweetened almond milk, 1 frozen banana, 1 teaspoon of coconut oil, 1 teaspoon of sunflower butter, ground cloves (to taste) and some cinnamon. Mmm mmm.

3.  Cayenne pepper

If you’re a fan of sweet and sour blends, this one’s for you. Cayenne pepper is hot and spicy, no doubt about it. But add it to naturally sweet fruits in your blender and you end up with a heat that’s tempered nicely by, say, mangos.

Health benefits: Cayenne pepper has been touted as a metabolism booster with anti-fungal properties that aids in better digestion, relieves pain and fights headaches.

Ideal smoothie match: I honestly don’t have just one go-to smoothie that I use with cayenne pepper since I tend to toss some in with several kinds I make. I’m a fan of adding fresh or frozen pineapple, peaches or mangoes to my smoothies along with my usual 1 cup of almond milk and some water. I often add chia or hemp seeds, a dash of Himalayan sea salt and a bit of cayenne pepper for some serious zing.

What have you got to lose by throwing some of these more adventurous spices in your smoothies? It’s a good idea to treat yourself to different tastes so you don’t become bored (and gravitate towards unhealthy options), plus these spices are extremely healthy for you anyway.

Go for it!

While I love to hit the gym (I always enjoy my favorite, the elliptical), there are times when I prefer to exercise outdoors. In the open air, I’m free of adrenaline-infused grunts and the occasional splash of sweat from a particularly energized jogger on the treadmill next to me. There aren’t any machines to wipe clean or dozens of television shows cluttering my mind. It’s just me and the pavement before me, whether I’m walking around my own street, trails, or around a school track.

However, along with the fun of exercising outdoors come certain dangers.

Tips to stay safe while exercising outdoors alone

1.       Vary your route

Let’s face it, the world can be a scary place sometimes. It’s not a fun topic, but the random acts of violence—even in our own safe and familiar environments—are becoming more commonplace. It can’t hurt to play it safe by varying your walking or biking route. From commuters and store patrons to neighborhood residents and even other outdoor exercisers, there are a lot of people who are in tune to your routine. How many of us have observed  someone while driving home from work and thought, “there’s that guy with the bright blue sneakers whose always running at 7:00”?  You don’t want to become paranoid, but what’s the harm in altering your usual route on occasion to better protect yourself from possible threatening situations? Plus, it’ll be a nice change of pace to take in some different scenery!

2.       Stay hydrated

While it may be a bit of a pain to walk with a water bottle or tend to the pouch of water in your fitness clothing, it’s very important to stay hydrated. I’ve had my share of dizziness, fainting spells and fingers that have swelled and wrinkled at the tips from lack of hydration. So, I make sipping water a priority. Always be sure to keep some on you while you’re exercising outdoors.

3.       Don’t do it in the dark

Although you may have a schedule that allows you to get that run in only in the dark (early morning or evening), it may be worth trying to rearrange plans so you exercise in daylight. Despite streetlights and other light sources, your visibility is still limited and accidents can happen. For example, that rock that blends in with the asphalt may be enough to twist an ankle and cause a fall.

Plus, it’s not just you—driver’s also experienced reduced visibility; according to the National Highway Traffic Safety Administration, fatalities on the road happen three times more at night compared to during the day. Furthermore, even though only a quarter of all driving is at night, over half of all driving deaths occur then. This is mainly because a person’s ability to adequately see color changes at night, as does depth perception and peripheral vision. It’s not a fun thought, but the chance of getting hit by a vehicle—while possible any time—are more likely in the dark. If possible, consider exercising outdoors only in the daylight.

4.      Carry your cell phone

No, this isn’t about browsing the latest Facebook scoop while you walk, but about your safety. In the unfortunate event you find yourself in a situation where you need help and are unable to walk (or run, or bike) to safety, a call to an emergency contact or first aid personnel from your cell phone—barring lack of reception, of course—can do the trick. It’s also not unusual for people to get out of emergency situations by posting a message on social media; do what you need to get the message out in the event a problem arises. Carrying your phone with you can help get you out of trouble when you’re out by yourself.

As always, be aware of your surroundings. Have fun, but be sure to take these tips into consideration so you're as safe as possible while engaging in outdoor fitness activities.

Sources for this article here.
All photos courtesy of publicdomainpictures.net

For years, I've enjoyed TED Talks. The presenter's ability to deliver succinct messages in a way that informs, entertains and inspires often creates lasting impressions. From topics such as "The Forgotten History of Autism" to "Why it's Time to Forget the Pecking Order at Work," experts leave you glued to your seat.

Of course there are plenty of people who have spoken about health, which always gets my attention. There's one I've watched numerous times, and I want to share it with you. 

Making the Case for Ditching the Diet

"Why Dieting Doesn't Usually Work," starts with neuroscientist Sandra Aamodt telling the audience that her New Year's resolution one year was to give up dieting. She even said the decision was the best one of her life.

Wait, what?

At a time when many people decide to go on a diet in the wake of indulging in champagne, pastries and potato chips, Aamodt said nope. Not gonna do it. Instead, the woman who says she began her first diet at the age of 13 says she has now learned eat mindfully and pay attention to her body's signals. She's positive that you too, can do the same (skip to 9:13 in the video to learn how).

For me, there were two "wow" moments.

Your Brain, Weight Obsession & Eating Disorders

Wow moment #1: "Your brain also has its own sense of whatever you should weigh," she says, "no matter what you consciously believe."

I can understand this now, having tried to control my weight through bizarre eating and mental habits several years ago; it's ludicrous to try to be 120 pounds if you're simply not meant to be 120 pounds. While I initially lost the weight in a healthy manner, it was my own fixation and excitement about my new figure and energy levels that propelled me into some scary, eating-disordered behaviors. I once brought the scale on vacation and eventually became satisfied eating nothing more than an apple, pork chop and some popcorn all day. Yikes.

For the record, I'm in a much better spot these days. I'm over my food fears and while I eat healthy foods like whole yogurts, salmon, beans and plenty of fruits and vegetables, I enjoy the occasional pizza slice or ice cream cone. A few years ago, you wouldn't have caught me eating anything if it wasn't zero- or low-fat or zero-calorie, let alone entertaining the notion of ordering pizza. It's great to feel and look strong and healthy, not to mention so much better to not be in that dark spot.

The Weight/Body Image Struggle is Very Real

However, there are moments I mentally slip back into those days; today's belly button challenge, for example, is a craze that triggered bothersome thoughts about my body, reminding me that perhaps I still have work to do. Maybe I always will. Cliche as it sounds, overcoming eating disordered behaviors and body image struggles is a journey.

As Aamodt explains, it's important not to fight the scale. Obviously, if you're very overweight that's one thing. But if you're within five pounds of a "goal" weight, don't obsess. You're brain's telling your body certain things for a reason.

Wow moment #2: Aamodt also mentions that in the United States, 80% of 10-year-old girls are on a diet. It's a statistic I've heard before, but it still gets me every time. Sadly, many girls who begin dieting at such a young age go on to develop eating disorders and other problems.

Throughout her talk, she hones in on the fact that dieting and weight obsession leads to eating disorders, adding that people who are teased by family members are often thrust deeper into such unhealthy patterns. Be an intuitive eater (again, back to "mindful" eating) rather than one who attempts to control what you eat through willpower. You'll be happier and healthier--and no, not obese either. In fact, she explains that her say-no-to-dieting outlook has allowed her to shed needed weight, minus the obsession and strict thoughts.

Her video is definitely worth watching. You'll learn about the types of eaters that exist (do you recognize yourself?), the brain's role in eating behaviors, what drives hunger and that not dieting--contrary to what many people think--is instrumental in creating a healthier you.

Want to learn more? Check out some of my related articles:

Why There's A Rise in Eating Disorders Among Older Generations

Why You Should Ditch Low-Fat, Zero-Calorie Foods

Why Dropping the Word, "Diet" from Your Vocabulary Helps You Lose Weight