Eat A Daily Smoothie

The infographic from www.thescienceofeating.com best sums up why you should add smoothies to your diet. There are many ways to make a smoothie as a simple google search will show.  The trick, or TASK, is to eat one every day.  The vitamin rich 'nutrient bombs' are said to be much better than simply taking a multi-vitamin. 

The video to the right is a recording from a Periscope Jay did showing viewer how he makes smoothies. 

​TASK: Add one smoothie per day to your diet. 

5 Healthy Breakfast Smoothies

Yoga

Dr. Timothy McCall has a great blog post on The 38 Health Benefits of Yoga.

The benefits included:
  •  Increased Blood Flow
  • Increased Immune function
  • lower blood sugar
  • Better bone health
  • More flexibility 

WebMD explains the different types of yoga as follows(1):  

  • Hatha. The form most often associated with yoga, it combines a series of basic movements with breathing.
  • Vinyasa. A series of poses that flow smoothly into one another.
  • Power. A faster, higher-intensity practice that builds muscle.
  • Ashtanga. A series of poses, combined with a special breathing technique.
  • Bikram. Also known as "hot yoga," it's a series of 26 challenging poses performed in a room heated to a high temperature.
  • Iyengar. A type of yoga that uses props like blocks, straps, and chairs to help you move your body into the proper alignment.
This 'Yoga For Beginners' video is a great place to start.  With almost 5 million views, it must be effective! 

TASK: Complete this (or any instructional yoga video) every day. 
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(1) Yoga Journal: www.yogajournal.com/article/health/count-yoga-38-ways-yoga-keeps-fit/
(2) WebMD Link: www.webmd.com/fitness-exercise/a-z/yoga-workouts_

Weight Training

Academic research recently has concluded that resistance training provides amazing benefits(1). 

Amenda Ramirez and Len Kravitz, Ph.D. nicely summarized the benefits as follows(2):

  • Improved memory
  • Improved executive control
  • May lessen depression
  • Much less chronic fatigue
  • Improved quality of sleep
  • Improved cognition
  • Less anxiety
  • Improved self-esteem


(1) O'Connor, Herring, and Carvalho; Journal of Lifestyle Medicine - Link 
(2) Amenda Ramirez and Len Kravitz, Ph.D.- Link
TASK:  

Add a weight training routine to your exercise regimen. 

NOTE: Please consult your doctor before starting a weight training program.

30 Minutes of Cardio Exercise 

This list of benefits from cardio exercise is too long to list, but here are the highlights(1).
  •  The chemicals released in your brain are just as effective as anti-depressants. 
  • It reduces stress
  • Reduces cognitive decline
  • Sharpens memory
  • Increases creativity

Get 30 minutes of cardio exercise EVERYDAY!


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(1) Link: http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html

Lemmon Water

Adding warm lemon water to your diet has many benefits including(2):
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  • They alkalize your body
  • Fight infections due to high vitamin C content
  • They act as a Liver detoxifier
  • They have anti-bacterial properties
  • Helps your skin

This video shows you how to make warm lemon water.  

It can also be done simply with a microwave if you are pressed for time!
(1) Link: http://www.rebootwithjoe.com/why-you-should-start-your-day-with-lemon-and-warm-water/
(2) Link: http://realfoodforlife.com/16-health-benefits-of-lemons-the-alkaline-powerfood/

Black Tea

Research conducted by Andrew Steptoe, Ph.D. and published in the Journal of Psychopharmacology found that Black Tea can help someone who is struggling with stress and their cortisol levels.

​Specifically, 6 weeks of consuming black tea could lead to "lower post-stress cortisol and greater subjective relaxation."(1)



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(1) Link: http://link.springer.com/article/10.1007%2Fs00213-006-0573-2

Vitamins

Take vitamin and mineral supplements, especially Vitamin C, which naturally lowers cortisol levels. Folic acid controls the actions and functions of the adrenal glands, which produce cortisol.(1)

There is evidence questioning the utility of vitamins.  This video discusses the research so you can make your own decision. 




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(1) Link: http://www.livestrong.com/article/28618-lower-high-cortisol-levels-naturally/