by Torrie Oglesby | Jul 6, 2015 | Lifestyle+Culture
Recently I was feeling like I needed a good stretch—mentally, physically and spiritually. When I get this urge, I decide to try something new! This could be cooking a new recipe, reading a new book or experiencing a new workout! I’ve always done Yoga in the comfort of my own home by using YouTube as my yoga teacher, so when the opportunity presented itself to go to a local yoga studio and join in on a class I was ecstatic! However, I was also a tad bit fearful of doing yoga in front of real people who were probably really good at yoga. I decided to let the fear fuel me and pull me in the right direction by going to the class anyways. I’m so glad I didn’t because it ended up being a great experience and opportunity to be challenged! Yoga is a mental, physical, and spiritual exercise that originated in India. It includes breath control, simple meditation, and body movements that help your overall health and allows you to relax. Thankfully, I attended a yoga studio that didn’t push any certain kind of beliefs on me, but just allowed me to enter the studio and practice yoga with no restraints. I got the mental, physical and spiritual stretch that I was looking for and wanted to share with you guys how yoga helped me to stretch out in every area.
- Mentally- Mentally the yoga class allowed me to become focused and present. With the teacher guiding us through each move and the calming music that was playing, I was allowed to be aware of the now and push all other thoughts and concerns out of my mind for the hour class. It also allowed me to not rush to the next position or pose but rather to be still until it was time to move.
- Physically- Physically the yoga pushed me more than I was expecting! I was dripping sweat, my flexibility was being pushed and worked on, and I also learned what it meant to listen to your body and let my body sink into whatever position we were working on.
- Spiritually- Spiritually, the yoga class allowed me to be still and listen and converse with my Heavenly Father. I truly believe, no matter what religion you are, we all could use a little help in this area of listening and talking to our creator! At the end of the class the teacher had us all lay on our mats for about 5 minutes in silence and encouraged us to just listen to our spirits and our bodies. I took that opportunity to talk to Jesus and pray and listen. It was marvelous.
I hope you all are encouraged and go out there this week and find something new to do regarding your exercise regimen. I highly suggest putting yoga into your exercise regimen because it truly is a powerful way of being aware of all 3 parts of our bodies-body, spirit and soul!
With love and big smiles,
torrie.
by Torrie Oglesby | Jul 2, 2015 | Faith + Expressions
Let’s face it, sometimes being around negativity is out of our control. Whether it’s in the work place, your college dorm, family life, or maybe even your own thought life bad thoughts and situations happen. So what do we do when we are faced with negative situations or people? Here’s a list I’ve compiled to help you deal and react with negativity better because how we react is how we win the battle!
- POWER scriptures
The power of words is amazing! When a negative thought, negative situation or negative person is invading your space say out loud a positive scripture that immediately fights the negativity and puts it in its place! One of my favorites is Philippians 4:8.
- POSITIVE music
The minute I turn on fun and positive music I immediately stop thinking on the bad things, people or situations and feel as light as a feather as I begin to sing along to some pop song or worship song! This is great to do at your desk with headphones on, if your work place is where negativity tries to affect you.
- PUSH it.
After having a hard day or when you’re feeling down about yourself sweat it out! Go to the gym, do a home workout, go for a walk or turn on some dance music and dance a little. Whatever you prefer, get your body moving. Research shows that working out increases endorphins (your brains feel good neurotransmitters) which in turn improves your mood and leaves you with a better outlook and not to mention it benefits your body!
- PRAY or meditate
Quieting your mind and focusing on the bigger picture is such a huge part of prayer and meditation. When I take a minute a pray and talk to my heavenly father it’s truly meditation for me. It helps me to turn off all lies, frustrations and pains and turn my spirit to Gods goodness and peace. After taking a minute to pray I feel restored and renewed and prepared to fight any negativity that might come my way.
- PLACE yourself outside.
Literally, get a breath of fresh air! Step outside and soak in vitamin D! If you live close to the beach or mountains take a swim or go on a hike. Being outside recharges our bodies. Joy McCarthy tells us in her book Joyous Health, that a large study in the United Kingdom recently showed that green space is a powerful mood enhancer and improves self-esteem and your overall happiness. GO OUTSIDE and recharge!
With love and BIG smiles,
torrie.
by Nadya Logan | Jul 2, 2015 | Lifestyle+Culture
Despite popular belief, protein is not just meat. When you see the word “protein’ the first thing most people think about is meat, eggs, or nuts. While it is true that meat, eggs, and nuts are a part of the protein list, where else can you get your protein from? While the list is extensive, for the sake of this article, I will advertise a few.
Green Peas:
These treats are low in fat but high in everything else. It has lots of protein, fiber, and micronutrients.
Kale:
Kale is a vegetable that has become very popular as of late, yet it has always had beautiful benefits: it is high in iron and vitamin K.
Beans:
An ounce of broiled steak or one-half cup of beans? Hmm…decisions. Not only is a better, smaller option, but it is full of fiber.
Peanut Butter:
You can eat good fat that is loaded with nutrients, and it can help you lose weight. It’s a dieter’s best friend.
White-Meat Poultry:
White-meat is an excellent choice for getting lean protein because once you remove the skin, which is nothing but a lot of saturated fat, it is better than other meat choices, such as dark-meat.
Seafood:
Besides the fact that almost everyone loves a bit of fish from time to time, seafood is generally heart-healthy and low in fat.
Milk, Cheese, and Yogurt:
Dairy products, such as milk, cheese, and yogurt, are not just good sources of protein, but it also contains sources of calcium and vitamin D.
by Nadya Logan | Jul 2, 2015 | Lifestyle+Culture
As people become more aware of their health, new tips, ads, and products are revealed daily. To this day nothing is uniformed and each method is criss-crossed to the point what is factual and what is fiction.
Fiction: Low-carb/high-protein/no-fat diets are optimal for weight reduction.
•The truth is that you have to eat fewer calories to lose weight. Fat, out of all the macronutrients, contains the most calories per gram. The Dietary Guidelines for Americans recommends that 20 to 35% of dietary calories come from fat, 10 to 35 should come from protein, and 45 to 65% should come from carbohydrates.
Fiction: Eating late at night will cause you to gain weight.
•Generally, people who consume a lot of food late at night tend to eat more calorie-dense foods which is nothing but eating lots of calories, leading to weight gain. Whether you eat early in the morning, in the middle of the afternoon, or late in the evening—it will not cause you to put on more weight than what is normal for what you ate and any activity that you have done.
Fiction: Skipping meals is a good way to lose weight.
•Skipping one meal is not what harms you. Skipping one meal and compensating for your lost is what hurts you.
Fiction: Rapid weight loss can be maintained.
•Many diets advertise that by following their steps you can lose ten or more pounds a week. While this may be true, and you may lose that weight, it will come back and a little extra. Why? With these restrictive diets a large portion of the weight that you lose comes from water and lean tissue, leading to the eventual weight gain after you get off of it.
Fiction: You have to stop eating your favorite foods to lose weight.
• There is only one friend that is mandatory if you want to successfully lose weight and keep the weight off: Moderation. A healthy lifestyle allows for any food under the sun as long as it’s eaten in moderation! With moderation and permanent changes that include healthy eating plans and lots of physical activity, you can what you want, when you want.
The Truth: Effort and commitment is going to be a big part in losing weight and achieving all of your goals. You are going to have to make permanent changes in your lifestyle and you are going to feel discouraged at times, but do not give up. Get up and get moving and surround yourself in support at all times. Your journey may be hard, but it will be worth it.
by Nadya Logan | Jul 2, 2015 | Lifestyle+Culture
How much water should you drink on average per day? Many people are familiar with the “8 by 8” rule; there is not an answer that applies to everyone. How much water you must intake depends on your health, how active you are, and where you live. Nonetheless, water is essential to good health, and this information may help you find how much water you personally need to consume.
Benefits of Water
Humans cannot live without water—it is known fact. Every system in your body depends on water, and water makes up approximately 60 percent of your body weight. Not drinking enough water can make you dehydrated.
How Much Water Do You Need?
In order for your body to function properly you must consume beverages and foods that contain water. The Institute of Medicine found that the adequate intake (AI) for men is about 3 liters, or 13 cups, and women is about 2.2 liters, or 9 cups, of total beverages per day.
What Influences Water Needs?
Exercise: If you engage in any activity that makes you sweat, you need to drink extra water to make up for any fluids that you lost. An extra cup or two would suffice for moderate exercise, but if you exercise for more than an hour you will need more. How much more water you need depends on how much you sweat during exercise, the type of exercise you are doing, and the duration.
Environment: Hot or humid weather can make you sweat and requires additional intake of water. Heated indoor air can also make your skin loose moisture in the wintertime.
Illnesses or Health Conditions: If you have a fever, vomiting, or diarrhea, you are losing extra fluids. During this time you should drink more water.
Pregnancy or Breast-feeding: Expecting women or women who are breast-feeding need additional fluids, especially when nursing. The Institute of Medicine recommends that women are pregnant drink 2.3 liters, or 10 cups, and those who are breast-feeding drink 3.1 liters, or 13 cups, daily.
Quick Tips
• On average, food provides about 20 percent of total water intake. Fruits and vegetables, such as watermelon and tomatoes, contain 90 percent or more.
• Beverages, such as milk and juice, are composed mostly of water. Even beer, wine, and caffeinated beverages (coffee, tea, or soda) can contribute, but they should not be a major portion of your daily total fluid intake.
• Drink a glass of water other calorie-free or low-calorie beverage with each meal and between each meal.
• Drink water before, during, and after exercise.
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