A ‘Well-being Routine’ – the Real Key to Health

(ARA) – As important as a fitness routine is to your physical health, it’s just as vital to have a “well-being routine” that focuses on your mental health. Being well-rounded physically and mentally can foster balance between your work and personal lives, and help reduce everyday stress.

Stress is a major and growing health concern in America, according to the American Psychological Association (APA). In fact, a third of all Americans say they are extremely stressed, and 77 percent report experiencing physical symptoms associated with stress, according to an APA study.

“Stress is a normal part of life, and small amounts can actually make you stronger physically and mentally,” says Martica Heaner, a health, fitness and wellness expert. “But when stress builds up and becomes overwhelming, it’s time to take action to manage its impact on your life. Looking after yourself by focusing on your wellness is one of the very best ways to take care of what’s on the inside as well as the outside.”

Americans are more focussed on overall wellness than ever before, a fact that has not escaped the notice of companies like The Body Shop, Heaner notes. The Body Shop, long recognized as leaders in the naturally inspired beauty industry, recently launched a line of Wellbeing products that fit into four key aspects of a wellness regimen – Divine Calm, Total Energy, Deep Sleep and Pure Detox.

Your well-being routine should help you create calm, get adequate rest, re-energize and purify your body, Heiner says.

Creating Calm

* Manage small stressors. Try not to over schedule yourself or constantly react to every demand on your time. For example, rather than constantly checking e-mail throughout the day, schedule a few regular times to do so.

* Give yourself time to do nothing at all. Turn off the TV. Don’t answer the phone. Or soak in a hot bath seasoned with a calm-inspiring bath product. Look for products, like The Body Shop’s Divine Calm line, that incorporate naturally calming ingredients such as French lavender essential oil, camomile and soya milk.

Reaping the Rewards of Rest

* Sleep deprivation can leave you feeling “hung over,” impair you as much as several alcoholic drinks, shorten your attention span, make you feel sluggish and even cause you to overeat.

* Follow a calming routine prior to bedtime. Incorporate some pampering in your routine, such as a relaxing shower, soothing moisturizer and a spritz of calming scent in the room, on your pillow or bed sheets. The Body Shop’s new Wellbeing line includes five products designed to enhance rest, like the Deep Sleep Dreamy Pillow and Body Mist.

* Get extra sleep whenever possible. Set the alarm to go off at the last possible minute, instead of setting it earlier and hitting the snooze button a few times. Your body will benefit more from those extra 20 minutes if they’re uninterrupted.

Re-energize Your Body

From improper nutrition, to lack of sleep or exercise and dehydration, there are many reasons why you might feel fatigued.

* Never skip breakfast. Even a small bowl of cereal or a piece of fruit can help you energize for the day ahead. Eat more if you exercise in the morning and will be expending energy.

* Put nutrition first, and worry less about calories, carbs or fat. Add some colourful vegetable or fruit to every meal – spinach or red peppers on your sandwich or pizza, beans in your salad or pasta.

Purify Your Body

You can minimize your exposure to environmental toxins with a few simple steps:

* Choosing organic foods can help you reduce the amount of toxins you ingest.

* Eat more walnuts and walnut oil, which are high in Omega-3 fatty acids that help quench free radicals in our bodies.

* Drink more water. To function at their best, every cell in your body needs to be properly hydrated. Getting enough water can help you feel less tired and flush toxins from your body.

Choose all-natural products in every aspect of your life, from the cleaning products you use in your home to your beauty products. The Body Shop’s Wellbeing products are made from all-natural ingredients like guarana, wasabi, lavender, camomile, eucalyptus and jujube date. Plus, every product contains ingredients sourced through the company’s Community Trade program, so while you’re taking care of your own well-being, you’re also helping communities around the world in places like Ghana, Brazil, Zambia, Namibia and Nicaragua. Visit www.thebodyshop-usa.com to learn more.

Courtesy of ARAcontent

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Myth Busting: Some Helpful Tips for a Nutritious Pregnancy

(ARA) - If there ever was a love/hate relationship for the record books, it’s the relationship between a pregnant woman and food. On one hand, it’s a time when food cravings go on overdrive, and the body shouts “More, more, more!” On the other hand, certain foods can trigger discomforts such as nausea, causing a “Less, less, less!” reaction. Here are some common myth busters about pregnancy and nutrition.

Myth Number One: I’m eating for two, so please pass the gravy.
A common misperception is that you can eat anything you want while you’re pregnant. While it may be true that you need to eat wisely for your baby, it’s not about volume, according to pregnancy nutrition experts.

“You need to use nutritional common sense throughout your pregnancy,” says Elizabeth Somer, M.A., R.D., and author of “Nutrition for a Healthy Pregnancy.”

“Although it takes 55,000 extra calories to make a healthy baby, that amounts to just 300 extra calories per day in the last two trimesters. You can easily meet the requirement by eating a couple of healthy snacks throughout the day.”

Suggested weight gain for a person of normal weight is 25-to-35 pounds. A woman who is considered underweight should put on 28-to-40 pounds, and an overweight person should put on 15-to-25 pounds. So, instead of asking someone to pass you the gravy boat, simply give gravy a “pass” all together. Choose a healthy snack, such as a whole grain bagel, some yogurt or an orange.

Myth Number Two: Fish is a no-no, so I can’t have sushi.
When you are pregnant, many favorite and everyday foods suddenly become off limits – for example, unpasteurized cheeses, caffeinated beverages and deli meats. Many pregnant women think sushi is off limits too, since certain types of fish may contain toxins and pollutants that can be harmful to both mother and baby.

Fortunately you can crave your sushi and eat it, too, thanks to Fujisan Sushi, the only sushi enriched with life’sDHA -- a vegetarian and sustainable source of the omega-3 DHA derived from microalgae, with less risk of contamination. Fujisan Sushi provides 32 mg of this important nutrient per serving and is considered an excellent source of DHA, the primary building block for your baby’s brain, eye and cardiovascular health throughout life.

“Most women are not getting enough DHA. The daily recommended intake for pregnant women is 300 mg and, yet, most are consuming less than one-third of what they need,” says Peg Plumbo, certified nurse-midwife. ”From supplements to fortified foods and beverages, there are now many delicious and easy ways for pregnant women to get more omega-3s in their diet.”

Myth Number Three: Nausea is a given, no matter what I eat.
While it may be common in pregnancy, there are ways to combat nausea. Most of us have heard of tried-and-true remedies such as munching on soda crackers. A limited number of human studies also suggest that one gram daily of ginger may be safe and effective for pregnancy-related nausea and vomiting when used for short periods, according to a report by the University of Maryland Medical Center.

In a small study of 30 pregnant women with severe vomiting, those who ingested one gram of ginger every day for four days reported more relief from vomiting than those who received a placebo. In a larger study including 70 pregnant women with nausea and vomiting, those who received a similar dosage of ginger felt less nauseous and experienced fewer vomiting episodes than those who received a placebo.

Ginger is a common cooking spice and can be found in foods such as ginger bread and ginger snaps. However, ginger may alter the effects of some prescription and non-prescription medicines, so check with your health care provider first.

Courtesy of ARAcontent