Wellness Wave

      Have you ever wondered what the benefits really are for chia seeds? I mean they're so small, what can they really do for you? Well, don't be fooled, these tiny seeds are packed with essential nutrients. Chia seeds support anything from heart health to weight loss. They are rich in fiber, omega-3 fatty acids, antioxidants, and protein.  Picture link     Chia seeds come from a plant called Salvia Hispanica which is a native plant to Central America. Here are benefits from just two tablespoons of chia seeds. 10 grams of fiber, 4 grams of protein, 5 grams of Omega- 3 fatty acids, phosphorus, antioxidants, calcium, and magnesium. Now if you're wondering how someone consumes these seeds, I've got six ways for you to keep in mind.      1. Blend them in your smoothies      2. Stir them into your yogurt      3. Sprinkle on top of food like toast or salads      4. Add them into oats and baked goods...

      Do you ever find yourself scrolling on your phone before bed and then wondering why you can't fall asleep? Our electronics are pumping out blue light. Blue light is a high energy, short wavelength light. It can be good for you by keeping you alert during the day but too much of it, especially at night, can really mess with your body. Blue light comes from the sun, but it also comes from screens and LED lights.      During the day, blue light tells your brain that it's still daytime, so it prevents melatonin in your body. So, as you stay up late on your phone, this blue light is holding back your body's ability to produce melatonin which is making it harder for your body to fall asleep when it's time to do so. Our eyes have intrinsically photosensitive retinal ganglion cells (ipRGCs) that detect light. These cells then send signals to your brain and tell your brain that it's daytime.  Picture link

      Getting outside daily can set a positive tone for the rest of your day. Your physical and mental health benefit from this as well as emotional. This doesn't mean you need to spend an hour or more outside every day but try to do something outside even if it is for a short period of time. Your physical health can really change just by going outside. Sunlight helps your body produce vitamin D which helps support your bone health and immunity. A light walk can lead to a reduce of the risk of getting heart disease. With a lack of sunlight, this can lead to deficiencies such as depression and fatigue. Another physical health benefit is that being outside can encourage you to move your body.  When we're talking about mental health, the outdoors can reduce your stress due to the calming effect that nature has on the brain. Cortisol levels can be lowered as well as symptoms of depression and anxiety. An example of the emotional and social benefits that come with being o...

      Have you ever wanted to start running and don't know where to start? There is plenty of ways to begin running without over complicating it or trying to do too much. And what's so awesome about running, you can do it anywhere! There's no need to pay for a gym membership. Now, let's get into some beginner friendly running tips to start you on your journey!  Picture link 1. Start with walking & intervals      You don't want to jump right into running without a lot of prior experience. This can be tough on your body and pro long your running journey. Instead, start with walking and then you can advance to run and walk intervals. A run and walk interval would be something like this. Run for 30 seconds and walk for 90 seconds. Complete this for 15-30 minutes and slow increase your running time each week.  2. Invest in running shoes      The last thing you want is to be uncomfortable while you're running. It's important to get ru...

      Strength training offers so many more benefits than just building muscle, it has physical health benefits, long term functional, and mental and emotional benefits.  Picture link     Starting with physical health, strength training increases strength and muscle mass. Your muscles will grow bigger and stronger when you are constant with working out. This will make everyday tasks similar such as walking upstairs, picking up items (and kiddos), and even carrying groceries. Because we naturally lose muscle overtime as we age, it's important to keep up with strength training as you grow older. Strength training also helps with fat loss and boosting your metabolism. Muscle burns calories even when you're resting which makes strength training good for weight management and long-term fat loss. You can reduce body fat while gaining muscle and preserve your metabolism over time which will prevent weight gain. As well as cardio, strength training benefits your he...

       Starting a healthy morning routine doesn't have to be over complicated. It’s important to start small and progress your routine to have everything you want. When you’re starting a new habit or lifestyle, adding too many things at once can over complicate your goals and often lead to stress. Instead, keep it simple and easy. Creating healthy habits in the morning will lead to a positive impact on your day.  Wake up at the same time Waking up at different times every day can be off putting for your schedule. You want to aim to wake up every morning at the same time and to be consistent with it. Over time this will improve your sleep quality and give you balance. If you have problems with hitting snooze, try setting your alarm across the room.  Drink water A healthy habit to start your mornings with is a glass of water. This is going to help rehydrate your body after sleeping so many hours with no water. You can keep a glass of water next to your bed ...

      Journaling is a great way to improve your mental health and self-reflection. This is a simple yet effective way to notice changes in your daily life and well-being. By jotting down your thoughts and emotions, you're able to get a better and deeper feel into your emotions and increase your personal growth.  Mental health benefits include emotion regulation, trauma healing, improves sleep and reduces stresses and anxiety. Instead of balling up your emotions, journaling can help you process your emotions and identify reactions to situations. By tracking reactions, this allows you to be more mindful of your responses and had you can cope during these situations that come up. Journaling can help process traumatic experiences and help reduce stress from the situation. This is because writing allows people to gain a sense of control. Having your thoughts all balled up in your head can make it hard to fall asleep. When you write down all your thoughts before bed, this ...

      Not everyone is hitting their water intake goals every day. People often don't take into account how important it is to stay on track with the amount of water you should be drinking on a daily basis. I have created a list with easy and simple ways that anyone can use to increase their water intake. Let's get into it!  1. Always carry a water bottle with you- If you start to carry a water bottle around with you, you'll always have water near you that way you can constantly drink it. This allows you to drink water throughout the day and not when you're just sitting down for a meal.  2. Add flavor- You can add fruit to infuse your water for a fruitier taste. This may make it more enjoyable to drink throughout the day.  3. Use a time marked bottle- Using a water bottle marked with hours of the day will encourage you to stay on track with the amount you're drinking and will help you pace yourself.   4.  Turn it into a habit- By starting yo...