Sticking to a Healthy Eating Plan

Deciding to have a change in lifestyle does not always come easy. Oftentimes people find themselves forced by circumstances to wake up and make changes. These circumstances could either be sickness, alarming body weight or depression.

Healthy eating is a good way to get started on a healthier lifestyle. You can slowly start incorporating all the other healthy activities once you have your meals figured out. You should also remember that healthy eating does not mean eating boring and tasteless food. It only means being intentional with the portions in each meal and having a balanced diet.

The best way to make healthy eating your lifestyle is by coming up with a plan. You need to spell out everything you need to do in order to set yourself up for success. Think of all the excuses that would make you fall off and figure out what to do to avoid such situations.

Six tips to help you stick to your healthy eating plan

  1. Sticking to Healthier ChoicesShop for the week

It is very important for you to take time every week and note down everything you need and get them. Shopping for the week ensures that you are not left without food in your pantry or fridge after a few days. This is the best way to set yourself up for success mainly because whenever you feel hungry you’ll never luck something healthy to eat.

It also makes financial sense to shop for the week and to always have a set budget for the week.

  1. Meal plan and meal prep

Meal planning basically requires you to take some time and write down all your meals for the week. Knowing what you are going to be eating when makes it easier for one to stick to healthy eating for the long run. Don’t you just hate those moments when you have to ask yourself what should I cook today? This makes you feel overwhelmed and may lead to you making some unhealthy choices.

On the other hand, meal prepping means cooking all your meals at a go and storing them in your fridge or freezer. With this, all you need to do is reheat the food and eat it once hungry. This is the best way to go if you are busy during the week but can free up some time on the weekends. You can also rely on your personal chef for this. You can have him/her cook your meals and store them accordingly. This frees up your time and you don’t have to worry about failing on your journey.

  1. Have an accountability partner

Having someone or a group of people who can hold you to your word is motivation enough. Get yourself that one friend or just make your intentions public and track your progress by posting regular updates to a group associated with healthy eating. This makes you more inclined to carry through with your plan and avoid any thoughts of giving up.

Being part of a group will also give you the advantage in that you’ll get to find new recipe ideas and tips on making the journey easier. Surround yourself with like-minded people who won’t diminish your efforts to lead a healthier life.

  1. Set realistic goals

With all the situations that may lead to you deciding to eat healthier, you have to remember to be very realistic. Whether you are trying to lose weight, overcome depression and emotional eating you have to keep in mind that it won’t be solved in a day. Also, remember that eating healthy is not the magic button that will solve all your issues. However, it is definitely a step in the right direction.

By setting realistic goals you avoid the risk of feeling disappointed and going backward on your commitment. There is no better feeling than that of accomplishment but it all comes with time and a lot of effort. Take your time and understand that healthy eating is a lifestyle and you should continue on this path whether the desired results are evident or not.

  1. Keep and carry healthy snacks

Make sure to buy fruits, protein bars, and some nuts each time you go shopping. This is because they are healthy options and can easily be carried when you need to. This helps avoid the urge to eat out once that hunger kicks in. Having some healthy snacks will hold you p till you are able to get home and eat something more filling.

  1. Have healthy substitutes for your cravings

First and foremost you need to completely cleanse your house and remove all the unhealthy foods available. This is mainly because the junk food is a temptation and may hinder your progress. By getting rid of it you ensure that nothing will deter your progress.

Guilt-free substituteOnce this is done, you need to find healthier substitutes for your weaknesses. Get something that tricks your taste buds into believing they’ve had that unhealthy food that they want. This will ensure that you keep on your journey without going crazy and completely denying yourself the pleasure to satisfy your cravings. Remember that healthy eating does not have to be boring. It all depends on how you approach this new lifestyle.

It is evident that you can stick to a healthy diet provided you set your mind to it and take the necessary steps to ensure your success. However, in all this, you should remember that you are allowed to make mistakes as you learn. Don’t be too hard on yourself to avoid it being a tedious task.

Also, remember that whenever you indulge you’ll need to burn the extra calories off. Exercising and healthy eating complements each other quite well. To get the best results out of your healthy eating journey you also need to adopt other healthy habits. These habits could be meditating and journaling.

Take your time and allow yourself some room to make mistakes before you completely master what appeals to you. This will give you the chance to get your cooking skills sharpened at the same time help you develop the discipline required to see this through.

Using Essential Oils for Sciatica Treatment

Sciatica may be an unfamiliar term for some. But it is actually used to describe the symptoms of leg pain which starts in the lower back. And moving to the butt, going down the large sciatic nerve located at the back of the leg. The first sign of this leg pain could still be bearable but overtime, the pain could get worse. Most aging people experience this kind of pain, and most often, it is unbearable. Pains usually are culprits of hazardous falls that might lead to death.  Thus, there are a lot of ways found to treat this leg pain. Some methods available to treat Sciatica nerve pain include putting on an ice pack on the butt, using the heating pad, placing on herbal products on the aching part, acupuncture, massage and putting on herbal infused oils.

Lower back pain extending below the legNatural Relief from Oils

While these methods could be a right way for sciatica pain relief, another efficient way to treat sciatica nerve pain is by using essential oils. These essential oils are different from the herbal infused oils. Essential oils are the pure volatile oil of the plant obtained through a distillation process. Since essential oils come from organic sources, this will benefit seniors who suffer from sciatica.

Essential oils have a lot of uses than you could imagine. You can use it as cleaning aid for the house like an all-purpose cleaner, for cleaning burnt pans, cleaning the carpet, eliminate molds, bathtub scrub, for cleaning the fridge, and even to kill pests. Essential oils are also perfect in maintaining the pleasant smell of the house.

Calming the Pain

Aside from the above mentioned, essential oils also aid in improving sleep since it can alleviate insomnia. It can also be used as lip balm, body butter lotion, and to relieve tension and for immediate relaxation.

When it comes to treating severe health conditions, you can also rely on essential oils to aid in the treatment. These essential oils support the body during chemotherapy and radiation treatment to minimize the after-effect damage of these procedures to the skin and vital organs.

Living the free from sciaticaOn that note, you can very well rely that essential oils are also a surefire way for sciatica treatment and to promote sciatica pain relief. The calming features of these oils could very well untangle the stressed muscles of the leg. And thus heal it from the pain. There are essential oils you can use for relieving muscle pains while there are some who can help bring the swelling down and increase circulation. Some essential oils also help in soothing the whole body and spirit, making the pain less evident.

Is Colon Cleansing Essential for the Health?

Colon cleansing is vital for the body if you want to live longer and you care for your body enough.

Colon removes human body wasteWe all know that colon is a vital part of the body. There is even a saying that states that if you have a clean and functional colon, you have a healthy body. It is because the colon is an organ the affects all other body organs directly and indirectly. If the colon is blocked, clogged, or it has many wastes that can’t be removed from the body, it affects the liver, and it won’t be able to function correctly. Eventually, as the liver malfunctions, the kidney will suffer, and the chain reaction from all body organs goes on.

Colon Problems

Many factors contribute to the weakening of the colon. Poor diet and unhealthy lifestyle primary cause colon malfunction. Eating too much pork or consuming too much protein could bring a huge disaster for our colons since excessive protein could cause acidity in the body. When there’s an excess of acid in the body, it dramatically affects the colon since it reduces the essential minerals and electrolytes in the body. Hence, the colon will be unable to tackle damaging bacteria and toxins. Gluten-free diet has been identified to be beneficial to the colon. You can check out MBSF’s gluten-free meal delivery services recommendation, if you want to try this regimen.

Gluten free diet benefits the colonOur environment also poses a significant threat to our colon since we are always exposed to secondary smoking, pollution, pesticides, harmful chemicals, and many others. Our immune system becomes weaker and weaker because of these dangerous elements, and it has to work hard to get rid of these harmful chemicals. When the immune system gets weak, the colon gets weak, too.

With all these serious threats to our health surrounding us, it is really of high importance that we get our colon cleansed. It is necessary to help our body get rid of the toxins that we got due poor diet, unhealthy lifestyle, and polluted environment. These toxins make it hard for our colon to function properly, resulting in severe illness if not given proper attention.

Waste Buildup

If you’re thinking of cleaning other organs in your body, you must start with the colon since if but can’t do its job correctly, the toxins you’re trying to drive away by cleansing your body organs would eventually return to your body and might even cause more trouble.

The primary purpose of colon cleansing is to rinse your colon from built-up wastes which are stored in your digestive system due by rehydrating old stool that has become jolted. This treatment mostly makes use of water to permeate hardened stool and loosen it up so that it can be passed more easily. Colon cleansing is essential especially for the digestive organs so that they can do their jobs well. When the digestive organs are clogged with toxins and harmful bacteria, they cannot function well, and it can get in the way of regular bowel functions.

Get the Best Pampering Experience in a Day Spa

Vacations are meant to be enjoyable and relaxing. Unfortunately, that’s not always the case especially when museum browsing causes low back pain and aching feet. And for vacation shoppers, carrying tote bags, heavy purses, and backpacks can cause shoulders to throb and necks to stiffen. Part of every travel itinerary should include at least one spa visit.

Most day spa offer luxury pamperingChecking Out Day Spas

While arranging your trip, check online for day spas located in the cities you’ll be visiting. In larger cities such as New York, it’s better to review spas in a specific region such as Soho or midtown. Many day spas staff according to scheduled bookings, so it’s best to reserve your spa treatment ahead of time.

Comparing spas online can also give you a good idea of price ranges for spa services in the area. Hotel spas are usually an excellent choice but it’s always good to review spas at other hotels besides the one you’re staying in. Make your day spa visit a true adventure.

Trying Something New

Whether you’re a regular spa-goer or a novice, visiting a spa while on vacation can make your trip a certain success. Because signature treatments often rely on local organic ingredients or ethnic customs, day spas encountered during travel offer an opportunity to try new therapies. For instance, if you haven’t tried them before, vacations are a perfect time to try Ayurvedic or Chakra-based therapies.

Spa services in different cities also take the climate and local weather into account. Spa lounges provide an opportunity to try healthy seasonal favorite fruit drinks and local produce.


Travel delays and finding one’s way around in a new city can be stressful. Plan your spa visit for the second day of your trip after you have time to learn your way around.

It’s a good idea to arrive at least 30 minutes early for your spa visit, allowing ample time to shower and change. Spas with hot tubs or fitness centers allow clients with scheduled services use of these facilities. Spa visits late in the day are particularly enjoyable. Refreshed and rejuvenated, spa enthusiasts are more likely to order a healthy dinner and enjoy a good night’s sleep.


Today, day spas can be found in nearly every city. In spa towns, it’s not unusual for guests to spend 4 or more hours relaxing in the spa’s mineral springs. Many day spas boast of having several different mineral springs, all with different mineral content and specific properties.

In some areas surrounded by rural regions such as the Ojo Caliente Spa outside Santa Fe, luxury day spas may be an hour away but well worth the extra miles.

Unraveling Dieting Myths

The biggest myth of all connected with taking off those unwanted pounds – is that there’s one “reducing diet”, a regimen of exercise purported to be conducive to weight loss or dietary supplement/replacement that’s “guaranteed to work for everyone.”

For the same reason that each of us has a unique personality, each of us has a different body-type, a different bone-structure, and a different metabolism, which means that we each process the foods we eat at a slightly different speed than anyone else. What’s that reason? Well, for one thing, if we were all identical – in appearance, in personality and so on – we would have one more common thread among us: we’d all be bored silly with one another!

Keeping a low carb diet can keep the weight offThose differences do also mean, though, that what might be the ideal weight loss regimen for “the best-friend who has just texted you the details, while you were out grocery shopping” – may not help you take the weight off, at all. In fact, trying out “someone else’s ideal diet” might even do more harm than good. For this reason, apart from the few tips, I’ll be giving here, shortly, which will pretty much hold true – and work – for anyone trying them – the best way to start out a weight loss plan – is with a visit to a doctor, to talk things over.

As a person of small stature, at only five feet tall, with proportionately small hands and feet (my shoe size ranges from a girls’ size 4 to a women’s size 6, depending on the style and manufacturer’s sizing guidelines). I’ve always been very conscious of “excessive upswings in scale read-out,” like the weight gain that happens during a trip away from home, recovery from a broken leg – or a pregnancy – so that I am addressing this issue from personal experience. Trust me on this one; trying to carry fifty-six additional pounds – all positioned directly in front of you. At your body’s center-point – your “gut” – isn’t easy to pull off, when your foot is only a girls’ size 4. I spent the last two months of my pregnancy with my daughter walking with a cane, to prevent myself from falling forward and landing on my nose, every time I stood up!

It is NOT a myth that the later in the day you eat, the more likely you’ll be to retain the calories from that food – so that the food most likely to “stay with you, all the way to the scale, the next morning” – would be anything consumed before bed or, even more so, anything you “woke up, raided the refrigerator and ate”, during the night.

Why the Seductiva Vaginal Tightening Gel is All the Rage

There are over a thousand different vaginal tightening gels available to women of all ages but there are very few that actually work for them. A vaginal tightening gel is a revolutionary new product that promises to tighten your vagina and help it produce more natural lubrication for better and pleasurable sex.

Women feel more confident with natural lubricationUnfortunately, many women go through a time when their vaginal walls naturally weaken and as a result their vagina is loose. When the vagina is loose, sex may no longer feel good for both of you. Since this is a very common problem regardless of your age, there are many solutions available too. But what most women do is that they do not think straight and go for surgery in hopes of permanently fixing this problem. In return they go through a lot of pain and spend a small fortune on fixing this issue.

Seductiva Tightening GelSo what do you do when surgery is not an option?

You find the best vaginal tightening gel available and start treating the problem. But can you really trust all the v-tightening gels out there? We would say only 10% products that promise to tighten your vagina works. This small number includes the SkinPro vaginal tightening gel which is our top pick for any woman who is experiencing a loose vagina.

One of the many reasons why SkinPro’s vaginal tightening gel is the best is because it is made up of grade A ingredients which are hard to obtain and even harder to formulate inside a gel. But SkinPro vaginal tightening gel combines these in such a good way that their gel works perfectly. The gel contains:

  • Water
  • Propylene glycol
  • Arginine
  • Hamamelis virginiana aka witch hazel leaf extract
  • Sodium pca
  • Citric acid
  • Potassium sorbate
  • Triethanolamine
  • Carbomer
  • Quercus infextoria aka the manjakani fruit extract

If you follow the link, you’ll see that rates it the top gel for your vagina.  That’s a very powerful comment right there.

The key ingredient that makes this gel works so well is the manjakani fruit extract which is known to produce effective results on a loose vagina. The application of the product is even simpler. All you have to do is apply the SkinPro vaginal tightening gel to your fingers and then apply it inside your vagina and massage it well on to the walls of the vagina. Keep massaging for a bit and you’ll be done. You have to do this twice a day to get the best results. Once you have used for at least 2 weeks, you’ll start seeing results.

Acupuncture or Massage – Which Is Better?

You may be wondering whether it is better to stick to your trusted masseuse or try acupuncture for a change. Well, you can do both, on different days, of course. Acupuncture and massage each have its benefits and advantages. For example, acupuncture has been seen to alleviate neck pain more than massage. Although both of them deals with pain, and their primary goal is to help relieve and ease the pain you are feeling.

Massage is best for musle painWhat is the difference between acupuncture and massage?

It is the type of pain you feel that can determine whether you need an acupuncturist or a masseuse. If for instance, the pain you are feeling is sharp and stabbing. It is most likely that your nerves are also involved in that. With pains that have to do with nerves, it is better to go to an acupuncturist for treatment. Rather than having it massaged. But fret not, those needles used in acupuncture will not go to your nerves directly. We recommend a clinic that provides the best acupuncturists. They will just help the fresh blood flow around your nerves so that the pain will be relieved and you will be healed.

When you go to an acupuncturist, you do not need to worry that they might inject the needles in the wrong place. Because these acupuncturists know what they are doing. Before you become a certified acupuncturist, you’ve got to have a 3-year post graduate degree. Furthermore, they are trained in identifying the red flags for severe conditions of the body that may require primary care providers. Thus, you shouldn’t be anxious because these acupuncturists won’t kill you.

When is the best time to go to a masseuse?

Acupuncture is best for chronic painWhen the pain you are feeling is dull and achy, then you’ve got to have a massage therapy rather than acupuncture. Moreover, massage is also perfect to relieve stress and to relax the muscles. Thus, it is advisable that you visit your masseuse once a week. So you can have your tired muscles from a week’s worth of work be relaxed. 30 minutes of massage can already do wonders to your tired muscles. It can reduce your heart rate and generate a deep state of relaxation.

Thus, if you want to be healed from the sharp pain you are feeling, you go to an acupuncturist. But if you would just want to relax your muscles or ease your back pain, then a massage therapy is all you need. There is no need to make these two compete because they have their uses for your body.


Simple Use of Ice in Massage to Relieve Muscle Injuries

Making use of ice in self-massage is a good idea for back pains, spasms, pulled muscles, sprains and right after a round of physical activity or sports like after doing a bunch of household chores.

ice cubes for massagePhysical therapists and sports enthusiasts often designate an acronym written as R.I.C.E. for their clientele struggling with some muscle damage that has triggered inflammation or bruising in the affected area. Although basic, this solution of four therapeutic healing techniques can be hugely valuable in speeding up the whole process of re-conditioning and cutting down the overall quantity of pain and discomfort.

R is for Rest

Despite the injury this step is often arduous for many of us but plays a vital role in recovery – without the proper rest to the affected area, one risks a greater chance of causing further damage. If the therapist has instructed a rest after your injury, heed the instructions and seek out the help of a loved one to keep your actions in check.

I is for Ice

This method can be applied in the form of an ice pack on an elbow, a bucket of ice for a toe or foot injury, or ice massage. Ice reduces the inflammation of the injury and can decrease the time it takes to heal and recover.

C is for Compress

Compresses are used to prevent swelling around an injury site through application of a firm wrap such as a sports bandage found at the local pharmacy. These flexible fabric bandages are especially convenient for sites with multiple dimensions – such as knees and elbows that require a bit of flexibility to bend the joints while the bandage is worn. Getting the right level of firmness may take a bit of trial and error to determine how tight the compress should be wrapped. The goal is not to decrease circulation causing discomfort and the affected skin to turn blue!

E is for Elevation

If the affected area is a limb, get that limb elevated above the heart – try using pillows, folded bath towels or event the duvet from the bed. Lying on a couch, the injured person can prop an ankle or knee injury above the heart easily.

Ice Massage Routine

sprained foot after joggingIf you can reach your injured area with comfort this can be applied by yourself, if not you may wish to recruit a loved one to assist you.

Start by filling several wax-paper or styrofoam cups with water and place them in the freezer. Once the water is frozen solid, remove the cup from the freezer and cut the paper to expose the ice. Be sure you keep the bottom portion of the cup intact, so your fingers don’t freeze.

With the ice end of the cup gently apply it to the affected area in circular motions – try starting clockwise then counter-clockwise. The movements will be smaller around a knee injury and larger for a back injury. Long, fluid strokes can be applied from wrist to shoulder and back for arm injuries like carpal tunnel syndrome, tennis elbow and other repetitive strain type injuries to the arm or hand.

As the ice melts cut back more of the paper cup, so you always have ice exposed. In her book The Complete Book of Essential Oils & Aromatherapy, Valerie Ann Worwood recommends that one apply this method for “at least twenty minutes, then allow twenty minutes’ rest before repeating.”