Posts

Recipes

5 min read

My Grandmother’s Pfeffernusse’s Recipe

Today is National Pfeffernusse Cookie Day! You may not have heard of this humble nut and spice German cookie, but in my house around the holidays, there were plenty. My grandmother would bake this, along with 15 other types of cookies in the weeks leading up to Christmas. Everyone she knew looked forward to getting a tin wrapped in ribbon packed with cookies, brittles and other treats.

To keep the tradition alive, my mother and I have continued making lots of cookies every holiday season, including these delicious treats. They’re a bit like gingerbread’s German cousin and easy to make without being too sweet.

I hope you enjoy this recipe from my family to yours this holiday season, feel free to let us know on social media if you give these a try or email us at customercare@personanutrition.com

 

Pfefferneusse Cookies 

Ingredients :

3 1/2 cups all-purpose flour

2 teaspoons baking powder

1 1/2 teaspoon ground cinnamon

1 teaspoon ground ginger

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 teaspoon ground cloves

1/2 teaspoon ground cardamom

1/4 teaspoon ground black pepper

1 cup butter, softened

1 cup granulated sugar

1/4 cup dark molasses

1 large egg

powdered sugar

Instructions :

  1. Grease cookie sheets and set aside. Place dry ingredients in a large bowl and stir to combine.
  2. Beat butter and sugar in a large bowl with electric mixer at medium speed until light and fluffy, scraping down sides of bowl. Beat in molasses and egg. Gradually add flour mixture and beat at low speed until dough forms, scraping down sides of bowl.
  3. Form dough into disc and wrap in plastic wrap, refrigerate at least 30 minutes or up to 3 days.
  4. Preheat oven to 350 degrees
  5. Roll dough into 1 inch balls and place 2 inches apart on prepared cookie sheets. Bake 12 to 14 minutes until golden brown.
  6. Remove cookies and allow to cool on wire wracks and dust with sifted powdered sugar. Cool completely.
  7. Store tightly covered at room temperature for a week or up to 3 months frozen.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

A smoothie for healthy skin

Recipes

5 min read

A smoothie for healthy skin

Though there’s no such thing as a magical fountain of youth to keep skin young forever, there are things you can add to your diet to keep your skin healthy, hydrated and glowing. Your diet plays a significant role in your skin

Read more

Find out what supplements are right for you

Take the assessment

Food and Nutrition Health and Diet

5 min read

Chrono-Nutrition: The Best Time Of Day To Take Your Vitamins

The Best Time Of Day To Take Your Vitamins

In the world of healthy eating, chrono-nutrition has a long-standing history, and shines a spotlight on the time of day you eat being just as important as what you eat. The new year provides the opportunity to reflect on nutrition goals and to determine how to better optimize health for a “new year, new you.” In 2019, chrono-nutrition for vitamin use will take nutrition to the next level.

What is chrono-nutrition? 

A biological clock is an instinctive mechanism that controls the body’s activities, including waking, sleeping and doing other activities on a regular cycle. For example, “jet lag” occurs when your internal clock, or circadian rhythms, become out of sync with the current location’s time. The same is true for food and vitamin supplements. The goal is to align nutrition patterns with each person’s internal clock.

Which vitamins and when

According to Dr. Michael Roizen, chief wellness officer of the Cleveland Clinic, chairman of the medical advisory board for Persona and author of the new What to Eat When book, “most people focus on the food part of chrono-nutrition and do not consider their vitamin routine. Following a chrono-nutrition program for meals and dietary supplement intake will align nutrition patterns with internal clocks, preparing the body to meet health goals.”

Most people take their vitamin supplements at different times of day — often at varying times day to day. A good supplement program provides specific nutrients at specific times of the day. A personalized vitamin program, like Persona, guides its subscribers on which supplements to take when by providing easily marked individual packs.

Out of more than half a million people who took Persona’s online nutritional assessment, nearly 70 percent reported sleep concerns while 20 percent said they experience reduced energy levels. There are key times of the day to consider when taking nutritional supplements to help support sleep patterns and energy levels.

  • Magnesium taken at night can help activate neurotransmitters responsible for relaxing the body and mind, encouraging a more restful sleep.
  • Supplements with energetic properties like cordyceps and fermented ginseng are best taken in the morning to help the body remain focused throughout the day.
  • A multi-vitamin can be split down the middle with half taken in the morning and the remaining amount before bed to better distribute the nutrients the body receives.
  • Iron and calcium should be taken separately because they compete for absorption in the body. Taking iron with vitamin C also enhances absorption.
Iron with Vitamin C

Try our Iron with Vitamin C

Formulated to be gentle on the stomach and easily absorbed.

View Our Iron with Vitamin C

Don’t forget sleep and exercise

Overall wellness programs include healthy sleep routines and exercise programs. Synchronize food, dietary supplement, sleep and exercise programs for holistic health that will keep your body ticking to the right rhythm for overall health and wellness — in the new year and beyond.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Why A Multi Matters

Energy Vitamin 101

5 min read

Why A Multi Matters

Why a Multivitamin Still Matters Even with a balanced diet, many adults still fall short on essential nutrients. This is why a multivitamin still matters for supporting everyday health. Factors like aging, medication use, and dietary

Read more

Find out what supplements are right for you

Take the assessment

Colon Health Support Digest Advantage

5 min read

Supplements to Help Absorb Minerals From Bone Broth

Supplements to Help Absorb Minerals From Bone Broth

Bone broth can be one of the easiest and most nutritious things you can incorporate into your diet for a variety of health benefits. Bone broth is naturally rich in minerals like calcium, magnesium, phosphorous, iron as well as natural collagen which has been shown to increase skin elasticity, promote joint and tendon health, and support muscle growth. Even as a stand-alone star, you can do a few things to enhance the benefits of bone broth. Check them out!

Zinc – This mineral can help support healthy collagen production by acting as a co-factor, activating proteins essential for synthesis of collagen.

Vitamin D – Vitamin D has been shown to help assist with calcium absorption which is needed for bone growth and maintenance.

Vitamin D

Try our Vitamin D

We use Vitamin D3, the active form of vitamin D that your body prefers.

View Our Vitamin D

Vitamin C – Vitamin C has been shown to enhance iron absorption and may help reduce the inhibiting effects of tannins and oxalates present in iron rich foods.

Probiotic – Bone broth has been shown to help heal the gut and aid in digestion, pairing this with a high quality probiotic can further support digestive health and immunity.

Erica’s Homemade Slow Cooker Bone Broth

Every year after Thanksgiving, I make a batch of bone broth with the leftover turkey bones. I freeze the broth in one or two cup increments in quart-size freezer bags, so it’s ready for sipping or soups throughout the winter. In past years, I’ve used a big pot on the stove, but this year I used my slow cooker and it turned out great! Bone broth is rich in minerals and natural collagen. It is supportive for the immune system and healing for the gut. You can use any types of bones – beef, chicken, turkey.

Makes about 4 quarts

Ingredients:

  • 3 pounds of bones
  • 2 carrots
  • 2 celery stalks
  • 1 medium onion
  • 2 garlic cloves
  • A few sprigs of thyme
  • Water
  • 1 teaspoon salt
  • 2 tablespoons apple cider vinegar

Instructions:

  • Place bones in slow cooker, about ¾ full.
  • Chop carrot, celery, onion, and garlic – no need to peel. Add veggies and thyme to your slow cooker.
  • Fill the slow cooker with water.
  • Add salt and apple cider vinegar.
  • Cook on low for 18-72 hours.
  • Strain the broth with a strainer and cool.
  • As it cools, a layer of fat will form on the top. Remove the fat with a spoon and discard.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Find out what supplements are right for you

Take the assessment

Food and Nutrition Health and Diet

5 min read

Pomegranate Feta Salad with Pumpkin Vinaigrette

Who doesn’t love pumpkin in the fall? Utilize multiple parts of this fabulous squash to add depth to a tasty dish. Paired with hearty feta and tangy pomegranate seeds, this simple salad can be paired with any main course or can star as the main course itself.

Prep time

30 minutes

Serves 4

Ingredients

  • 1 (10 ounce) package of mixed greens
  • 1 pomegranate, peeled and seeded
  • 1 (8 ounce) package of crumbled feta cheese
  • ½ cup salted pumpkin seeds
  • ¼ cup pumpkin puree
  • ¼ cup cold pressed olive oil
  • ¼ cup apple cider vinegar
  • 2 tablespoons water
  • 1 clove garlic, minced
  • 1 teaspoon honey
  • ¼ teaspoon ground cinnamon
  • 1/8 teaspoon ground ginger
  • 1/8 teaspoon ground nutmeg
  • ½ teaspoon salt

Tip: Leftover pumpkin vinaigrette can be stored in the fridge for up to 4 days.

 

Instructions

  1. In a large bowl, mix together greens, pomegranate seeds, feta, and pumpkin seeds.
  2. In a separate bowl, whisk together pumpkin puree, olive oil, vinegar, water, minced garlic, honey, cinnamon, ginger, nutmeg, and salt.
  3. Pour pumpkin vinaigrette over salad and enjoy.

 

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Find out what supplements are right for you

Take the assessment

Food and Nutrition

5 min read

10 Minute Slow Cooker Sweet Potatoes and Pecans

10-Minute-Slow-Cooker-Sweet

The last thing you need this holiday season is another recipe to cook in the oven or stove top. These sweet potatoes can be made a day ahead of time or the morning of in your crock pot saving you some space and energy.

Prep time

10 minutes

Cook time

3-4 hours

Yields 6 servings

Ingredients:

Sweet Potato mixture:

  • 3.5 lbs sweet potatoes, chopped into 1 inch chunks
  • 1/3 cup maple syrup
  • 1 teaspoon vanilla

Pecan topping:

  • 1 cup toasted pecans
  • 2 tablespoons coconut oil
  • 2 tablespoons maple syrup
  • 2 tablespoons almond flour
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon salt

 

Instructions

  1. Coat slow cooker with 1 tbsp coconut oil.
  2. Combine sweet potato mixture ingredients into slow cooker, stir until thoroughly mixed. Turn it on high for 3 hours or until sweet potatoes are tender.
  3. Mix pecan topping together in a medium sized bowl. Drizzle over sweet potato mixture in crock pot.
  4. Cook on high for 1 more hour.
  5. Serve warm and enjoy.

Happy Holidays!

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Find out what supplements are right for you

Take the assessment

Fitness Health and Diet

5 min read

Happy International Men’s Day – Here’s To Your Health

Happy International Men’s Day – Here’s To Your Health

To all of the sons, brothers, fathers, and husbands out there…Happy International Men’s Day! When it comes to gender-specific health, women typically steal the spotlight. If you walk down the grocery aisle you might notice that the majority of magazines are geared towards woman’s well-being and there is an aisle wholly dedicated to feminine hygiene products. You have probably also noticed that women’s health issues are vocalized much more than those that impact men. It isn’t often that you see millions of people signing up for a marathon that supports prostate cancer like the infamous pink-ribboned breast cancer events. Nobody is at fault; women are typically more likely to openly discuss their health needs. It’s hard to be discreet about a menstrual cycle when you have to place a box of tampons in front of a whole line at the grocery store or try to hide a pregnancy. Unfortunately, men aren’t as open about their health needs, which often leaves them behind. In fact, surveys show that about 60% of men avoid seeing a doctor, even if they have a serious health issue.1 It’s time to face the music, men. We are exposing the three reasons you may be secretly avoiding seeing your doctor and why you should finally make that appointment.

 

  1. You have a Superman Complex

Like it sounds, a Superman Complex is the refusal to believe you could at some point not feel well. If you currently aren’t experiencing any major medical complications, it is hard to imagine that you could ever feel anything but great. The reality is that most of us are going to run into issues with our health, whether small or large. It’s a part of life. The good news is that prophylactic care is the best way to prevent disease before it occurs. You have the opportunity to make a difference for your future self by taking good care of your body. Diet, exercise, mental health, and lifestyle choices should all be part of the discussion when you visit your doctor. If it isn’t, it’s time to look for a new one that has experience in integrative care.

 

  1. You haven’t established a long-term relationship with a doctor

From a young age, most women have already have already established a relationship with a doctor. We are required to for multiple reasons, the primary one being birth control. Many providers also place limitations on writing a prescription for birth control; you may have to visit the office multiple times per year for checkup exams and lab work to continue receiving your prescription. It is less common to find a man that has a long-standing relationship with a doctor because they may not need to. Finding a primary health care provider is becoming increasingly important as drop in urgent care clinics pop up on street corners. It is much easier to make an appointment with somebody you are comfortable with and will hold you accountable for check-ups. Another advantage of having a primary care provider is the ability to get into appointments quickly. If you don’t have a doctor yet, it’s never too late to find one.

 

  1. Frankly put, you are nervous

You aren’t alone, we all are. Nobody enjoys paying a visit to their doctor. Waiting for test results is stressful, needles and the sight of blood is never enjoyable, and the sterile smell of waiting rooms is nauseating. It’s okay to be nervous and you should talk to your doctor about any fears or concerns you may have so they can better assist you during office visits or treatments. Doctors understand that a large amount of the patients they see don’t want to be there, and that is perfectly fine. Creating a relationship with your doctor is one of the best ways to combat your fear of making an appointment. Although it may seem counterintuitive, staying away from the doctor out of fear may actually be physically harmful. Dr. Romano, psychologist, nurse practitioner and assistant medical director at Delphi Behavioral Health says, “…it’s important to go to the doctor to reduce one’s anxiety, since living with high anxiety can actually result in something seriously going wrong, such as high blood pressure.” 2 There is no reason to hold back when you can take preventative measures for your health now. Lastly, if you are using Google as a self-diagnostic tool in place of a doctor, it’s time to turn off the computer.

 

Ready for a change?

 

Set an example

Set an example to the other men in your life that men’s health is important. Talk about health openly and don’t be hesitant to engage in conversation that may not normally be comfortable. The National Breast Cancer Foundation encourages women to be vocal about their bodies and unite together to pay attention to symptoms. In the same way, don’t keep “below the belt” (or above the belt) symptoms to yourself.

 

Make a positive habit

Instead of waiting around for something to arise, calm your mind and schedule your yearly physical. Not only does this reduce anxiety revolving around appointments, but it also requires you to prioritize your health ahead of time so you don’t let it slide.

 

Need an extra push?

Find an accountability partner. It could be your spouse, a sibling, or a friend. Make a point to encourage each other. Go pick up the phone and make that appointment!

Sources::

  1. Klein E, MD. 60 Percent of Men Don’t Go to the Doctor: Here’s Why. Everyday Health. https://www.everydayhealth.com/columns/health-answers/why-men-dont-go-to-the-doctor/. Accessed November 9, 2018.
  2. Gould W. The Real Reason That Going to the Doctor Gives You Anxiety. NBC News. https://www.nbcnews.com/better/health/real-reason-going-doctor-gives-you-anxiety-ncna795566. Published August 25, 2017. Accessed November 9, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Find out what supplements are right for you

Take the assessment

Food and Nutrition Immunity

5 min read

Fresh Fridge, Fresh Start

#CleanOutYourRefrigeratorDay

Who knew that one of my least favorite chores has a national holiday? November 15th is National Clean Out Your Refrigerator Day. There are plenty of benefits that come along with the task. Some of the resulting meals of left overs and and end-of-life-veggies can be rewarding. It feels like a reboot for the month ahead. Join me on the cleansing journey of observing Nations Clean Out Your Fridge Day.

 

But first the facts...

Although keeping food stored in your refrigerator can extend their life, it doesn’t keep them forever. Know the limits of your left overs. Below is a list of common fridge dwellers and their safe storage limits (1). Better safe than sorry.

Food typeExampleIn fridge (40F or below)In fridge (40F or below)
SaladsIncluding egg, chicken, tuna, and macaroni.3-5 daysDoes not freeze well.
Lunch meatsDeli meats and pre-packaged slicedOpened      3-5 days
Unopened  7 days		1-2 months (opened or unopened)
Breakfast meats Bacon and sausageBacon - 7 days
Raw sausage -1-2 days		1 month (either)
Ground meatHamburger, ground beef, turkey, veal, pork, lamb1-2 days3-4 months
Fresh PoultryChicken or turkey1-2 daysWhole - 1 year
Pieces - 9 months
Fresh steaksBeef, pork, veal, lamb3-5 days6-12 months
Soup/stewVeggie or with meal3-4 days2-3 months
LeftoversCooked meat or pizza3-4 daysCooked meat - 2-6 months
Pizza - 1-2 months
EggsRaw - 3-5 weeks
Hard boiled - 1 week		Raw - does not freeze well
Hard - do not freeze
Foods containing eggsCasseroles, eggnog, quiche, piesAll examples - 3-4 daysCasseroles baked - 2-3 months
Eggnog homemade - don't freeze
Custard pie - don't freeze
Quiche baked - 1-2 months

 

Now let’s get down to business and lay out the rules of the cleaning game.

Remove all the food so you don’t miss any nooks or crannies.

  1. Yes, including drawers which you should soak with warm, soapy water.

Wipe down entire interior: shelves, doors, trays, walls, and drawers.

  1. Hot soap and water works wonders.
  2. NO BLEACH – bleach and food or surfaces food touch can be a mix that can result in illness.
  3. Natural products –
    • Vinegar – can be good for stainless surfaces but not the best for fridge interior.
    • Baking soda – great for removing stains and odors

Toss – Start with leftovers and opened foods. Then check anything with expiration dates.

  1. Put only the good foods back in the fridge. Maybe some good ideas will pop up when you see hidden foods.
    1. When putting things back remember to keep them separated. Cooked or raw, meal or veggie, and even eggs should be kept in separate areas of the fridge. Bacteria can spread quickly. Anything that could drip or leak should be on the bottom shelf (like raw meats or containers with liquids). I keep my meats in drawers, with fruit and veggie visible in clear tubs.

FINAL STEP – make a schedule and stick to it.

Go forth and conquer your fridge!

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

 

  1. Storage Times for the Refrigerator and Freezer | FoodSafety.gov. (n.d.). Retrieved from https://www.foodsafety.gov/keep/charts/storagetimes.html. Accessed November 10, 2018.

Related articles

Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Fitness Food and Nutrition

5 min read

6 Ways to Be Kind To Yourself and Get The Nourishment You

Can you imagine what a difference it would make in the world if we all focused on being kind? A small act of kindness can change someone’s day or the course of their life. Are you kind to yourself? Sometimes it’s difficult to be kind to ourselves as we go through the challenges of life. We often give much of our energy to family and jobs and forget about our own well-being. Be kind to everyone, including yourself.

  1. Nutrition – Fuel your body with healthy food. Reach for real food and minimize processed food as much as you can. Refrain from empty calories like soda, fruit juices, candy, donuts, chips, and other high sugar and high fat foods. These might seem like comfort foods in the moment, but they usually don’t make us feel very good. Choose foods will nourish your body: veggies, fruits, lean meats, legumes, nuts and seeds.
  1. Exercise – Move your body daily. Maybe it’s taking a walk, doing some yoga, dancing, weightlifting, or playing sports. Whatever it is, do an activity you like. Along with the many health benefits, exercise releases endorphins that reduce stress, anxiety, and tension, while boosting your mood.
  1. Rest – Take time to rest. Don’t skimp on sleep. Good sleep is so important for overall health and preventing sickness. Naps aren’t just for babies. Taking a nap may not make up for inadequate sleep, but even a short nap of 20-30 minutes can improve mood and alertness (1). Schedule your rest time, whatever that is for you. Maybe that’s meditation, reading a book, or watching a TV show, but don’t feel guilty about taking “you” time to rest. The point is to slow down from the hustle and bustle and find peace.
  1. Treat yourself – Buy yourself a treat or go do something you enjoy. This doesn’t mean you have to spend a bunch of money. Take yourself on a coffee date, go to a matinee, get your hair done, buy new socks, buy fancy cheese. If you are someone that doesn’t usually do this, remember it’s okay to occasionally treat yourself. You deserve it!
  1. Forgive yourself – Forgiving yourself is the first step to self-love and acceptance. Unfortunately, this can be one of our biggest obstacles. We often carry past decisions and put ourselves down. We torture ourselves by replaying scenarios in our minds and we strive for perfection, which is unattainable. Nourish yourself mentally and let go of these lies. Believe in yourself and know that you are worthy of good things.
  1. Community – Surround yourself with uplifting, positive people. You shouldn’t have to go through life alone. We all need people in our lives to love on us and to love. Be part of a group with common interests or beliefs, where friends will challenge and encourage you. Find a community that nourishes you.

Sources:

  1. National Sleep Foundation. https://www.sleepfoundation.org/sleep-topics/napping. Accessed November 8, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Find out what supplements are right for you

Take the assessment

Fitness Food and Nutrition

5 min read

How to Stay Active Indoors When Temps Drop

Most of us don’t need a lot of incentive to get a run or hike in over the summer when the sun is shining, and it’s warm out. Turning the corner into fall and winter, it can be a lot harder to want to get outside when it’s cold or pouring down rain. Does that mean you have to skip you workout? Definitely not! Here are some of the best ways to move your body indoors when you just don’t feel like bundling up and heading out the door.

Connect with your down dog

Yoga is a practice accessible to all different levels that can be done in your living room. There are a lot of great free apps you can use like Yoga Studio and DownDog that allow you to quickly punch in your expertise level, goals and workout time and start moving within minutes.

HIIT it!

You can get a great workout by cycling through bodyweight exercises in small circuits with minimal breaks. Try doing 20 bodyweight squats, 10 pushups, 10 lunges on each leg, a 30-second plank and 10 burpees. Set a timer and see how many rounds you can get in in 10 minutes. You’ll break a sweat in no time.

Do some chores

You can burn up to 119 calories for a half-hour of vacuuming and scrubbing your tub can earn you an extra 90 calories in 15 minutes. Even cleaning out your closet could burn about 85 calories so there’s no better time than fall to pull out those heavy sweaters, get stuff in order and stay fit at the same time.

Dance

If you aren’t into something structured, try putting on some music and just having a dance party. Harvard Health estimates a 30-minute low impact dance session can burn 112 calories for a 155lb person and up to 205 for more intense dancing. Not only will you get moving but I can guarantee you’ll be in a better mood afterwards too!

Take Walks

Bundle up and take a walk. Dress in layers and get outside anyways! Once you start moving you won’t be that cold. The season often brings a few sunny, crisp days with beautiful sights to enjoy. If you like hiking, winter trails are typically less busy. When exercising in the cold, you burn more calories because the body works harder to regulate body temperate. The heart gets stronger by working harder to distribute blood throughout the body.

Go for a fun winter activity

Cross-country skiing is a very effective workout that works both the upper and lower body. Snowshoeing is also a full-body workout that gets the heart pumping and strengthens the legs. Sledding, snow tubing, downhill skiing, and ice-skating are some other fun activity options to plan for this winter. These activities are great outings for your family or group of friends.

Got any other creative ways to get your workout in without leaving the house? Shoot us a message at info@personanutrition.com! Happy moving!

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

 

Harvard Health Publishing. Calories burned in 30 minutes for people of three different weights. Harvard Health. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities. Published August 13, 2018. Accessed October 15, 2018.

Spring Cleaning: Burn Calories Doing Chores. Shape Magazine. https://www.shape.com/weight-loss/tips-plans/spring-cleaning-how-many-calories-do-you-burn-doing-chores. Published March 27, 2013. Accessed October 15, 2018.

Related articles

Find out what supplements are right for you

Take the assessment

Food and Nutrition Recipes

5 min read

Low-carb Breakfast Egg Cups

These are super easy to prep ahead of time and grab for breakfast throughout the week! Simply use any leftovers you’ve got on hand. Examples: chopped spinach or kale, crumbled feta or shredded cheddar cheese, leftover chicken or diced ham, chopped mushrooms, tomatoes, bell peppers, or onions. The possibilities are endless! It’s also yummy to serve with a little drizzle of hot sauce. These are low-carb, high protein to keep you satisfied, and nutritious to get your day started right. Enjoy!

 

Low-carb Breakfast Egg Cups

Prep time: 5 minutes

Cook time: 15 minutes

Serves 4

 

Ingredients:

  • 3 eggs
  • ½ cup fillings – veggies, cheese, meat – Literally anything you want!
  • Salt and pepper to taste

 

Instructions:

  • Preheat oven to 325 degrees
  • Whisk eggs and fillings together in a small bowl
  • Add salt and pepper to taste
  • Pour into 4 lightly greased muffin tins
  • Bake for about 15 minutes

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Food and Nutrition Health and Diet

5 min read

Foods to Nourish the Bariatric Digestive System

Naturally, bariatric surgery impacts the digestive system. Often removing not only the stomach but also parts of the small intestine, bariatric procedures change your appetite and can also affect your nutrient absorption. After you have had a bariatric procedure, nutrition should be one of your top priorities to ensure you are obtaining the nutrients you need. All post-bariatric patients should take a bariatric-friendly multivitamin, but your nutrition shouldn’t just stop there. Here are ideal foods that can benefit the bariatric digestive system.

 

Low-Carb Vegetables

If you are restricting the amount of carbohydrates in your diet as many do after surgery, low carb vegetables are what you want to focus on. Many low carb vegetables are also packed with beneficial vitamins and minerals. Examples of low carb vegetables include spinach, kale, zucchini, green beans, eggplant, radishes, and tomatoes.1 If you have difficulty digesting raw vegetables, you can lightly steam or roast them to avoid uncomfortable indigestion. Keep in mind, not all vegetables are low in carbohydrates. High carbohydrate vegetables include things like corn, peas, and potatoes.

 

Lean Protein

While the body undergoes rapid weight loss, protein intake is vital. If protein intake is low during weight loss, the body will begin to pull from the muscle to meet its needs, leaving your body weak. Protein intake per patient can vary, especially depending on the type of procedure. The average patient aims for 60-80 grams of protein per day, which may be difficult on a restricted calorie diet.2 Therefore, finding high protein and low-calorie foods are essential. Here are 5 high protein foods to incorporate into your diet:

  1. Alaskan or Atlantic Salmon (low mercury level)– 7 g of protein per oz3
  2. Scallops (low mercury level)– 6 g of protein per oz3
  3. Turkey – 8 g of protein per oz
  4. Tofu – 10 g of protein per ½ cup
  5. Eggs – 6 g of protein in one egg

 

Superberries

Although “superfoods” aren’t a technical nutrition term, it generally refers to nutrient dense plant foods. Because of the restricted caloric intake, bariatric patients must carefully decide what they are going to spend their calories on. Choosing nutrient dense foods are a great way to glean as many nutrients as possible from a food item. Here are some of the top superberries to look out for:

  1. Elderberries
  2. Golden Berries
  3. Blueberries
  4. Raspberries
  5. Acai Berries

 

Speaking of fruit…

One exception to the “superfood” rule is wine, and any other alcohol. Because the effect of alcohol is impacted by how quickly it is absorbed in the gut, alcohol should ideally be avoided after bariatric surgery to avoid intoxication.4 Not only is the risk for intoxication increased, but alcohol has the highest number of calories per gram than any other food group, making weight loss more difficult if consumed often.

Because bariatric diets are very different from non-bariatric diets, don’t lose your focus on fad diets or new nutrient shakes that your friends are raving about. Your body has unique needs, be sure to always put your health first by focusing on healthy vegetables, fruits, and lean proteins. Cheers to a healthier you!

Persona offers doctor-approved, personalized Bariatric supplements based on your type of surgery and lifestyle delivered to your door. Our recommendations meet the guidelines of the American Society of Metabolic and Bariatric Surgery (ASMBS) and we cross-check your medications against a database of over 850 medications to ensure there are no drug-nutrient interactions. To start  your program today, visit our Bariatric page here : https://www.personanutrition.com/products/bariatric-vitamins/

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take our on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of our knowledge and use it to your health’s benefit!

Sources:

  1. Brown R. Fruits & Vegetables after Bariatric Surgery. Obesity Action Coalition. https://www.obesityaction.org/community/article-library/fruits-vegetables-after-bariatric-surgery/. Accessed October 31, 2018.
  2. Life After Bariatric Surgery. American Society for Metabolic and Bariatric Surgery. https://asmbs.org/patients/life-after-bariatric-surgery. Accessed October 31, 2018.
  3. Perry C. The Best High-Protein Seafood Options. Muscle & Fitness. https://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/best-high-protein-seafood-options. Accessed October 31, 2018.
  4. Eight foods to avoid after bariatric surgery. Phoenix Health. https://www.phoenix-health.co.uk/foods-to-avoid-after-bariatric-surgery/. Accessed October 31, 2018.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Why A Multi Matters

Energy Vitamin 101

5 min read

Why A Multi Matters

Why a Multivitamin Still Matters Even with a balanced diet, many adults still fall short on essential nutrients. This is why a multivitamin still matters for supporting everyday health. Factors like aging, medication use, and dietary

Read more
Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Fitness Food and Nutrition

5 min read

How Exercise Can Improve Diabetes

Millions of Americans are living with diabetes or prediabetes and many don’t know they have it. About 95% of diabetics have Type 2, where their bodies can’t use the insulin they produce effectively. The remaining 5% of Americans with diabetes have Type 1, which is an autoimmune disease where the pancreas stops producing insulin. In both types of diabetes, there are some serious complications that can happen over time when blood sugars are consistently elevated. The good news is that we have some ways to fight against these complications and one of those ways is EXERCISE.

 

Increase insulin sensitivity – Insulin is the hormone that lowers blood glucose levels by allowing glucose to enter the cells. Physical activity improves insulin sensitivity, meaning that after exercise, less insulin is required to process carbohydrates. Glycogen, a form of glucose stored in the muscles is burned during exercise. Then insulin sensitivity is increased when muscles are replenished by glucose from the bloodstream (1). Research shows that insulin sensitivity is improved from a few hours up to 72 hours after physical activity, depending on the intensity and duration of the exercise (2).

 

Improve nerve problems – Nerve damage caused by uncontrolled diabetes is called diabetic neuropathy. Neuropathy includes symptoms of pain, tingling, and numbness, usually in the hands and feet. Inflammation-promoting substances in nerve cells seem to be the cause of this pain (3). Research has shown exercise to be effective to reduce inflammation and improve neuropathic nerve pain (3). Although it can’t be fully treated, exercise can lessen symptoms and prevent onset (4).

 

Lower blood pressure and cholesterol – Diabetes increases chances of developing serious health conditions like high blood pressure, high cholesterol, and heart disease. Exercise is one of the best ways to reverse and decrease risk of these conditions. Doing regular physical activity makes the heart stronger. A stronger heart can pump more blood with less effort, which then lowers blood pressure (5). Studies have shown moderate exercise to reduce the “bad” cholesterol, LDL (low-density lipoprotein) and increase the “good” cholesterol, HDL (high-density lipoprotein) (6).

 

Reduce stress – Stress can be mental or physical and very much impacts blood sugar. High levels of the stress hormones adrenaline and cortisol can cause blood sugar to go up and stay elevated for a prolonged period (7). When under stress, it can also be difficult to have good self-care. Exercise releases endorphins, which are hormones that can improve mood and help diabetics feel better both emotionally and physically (8).

 

Keep these things in mind before you get started

 

  1. If you are starting a new exercise program, check with your doctor first. It is common to need adjustments to medications when activity levels change.
  2. All types of exercise are beneficial. In fact, walking just 20-30 minutes 4-5 times per week can make a big difference in managing blood sugars.
  3. Beware of hypoglycemia. You have a higher risk of low blood sugar when exercising. Generally speaking, eat a snack containing slow-absorbing carbs and protein before and after an exercise session. Keep fast-acting carbs on hand in the event of a low, such as juice or glucose tabs.
  4. Check blood sugar before and after.

 

Sources:

  1. Colberg S. Increasing Insulin Sensitivity. Diabetes Self-Management. https://www.diabetesselfmanagement.com/managing-diabetes/treatment-approaches/increasing-insulin-sensitivity/. Accessed October 26, 2018.
  2. Way K, Hackett D, Baker M, Johnson N. The Effect of Regular Exercise on Insulin Sensitivity in Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis. Diabetes & Metabolism Journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995180/. Accessed October 26, 2018.
  3. International Anesthesia Research Society (IARS). How Doe Exercise Affect Nerve Pain? Science Daily. https://www.sciencedaily.com/releases/2012/06/120601120513.htm. Accessed October 26, 2018.
  4. Dobson J, McMillan J, Li L. Benefits of exercise intervention in reducing neuropathic pain. Frontiers in Cellular Neuroscience. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983517/. Accessed October 26, 2018.
  5. Mayo Clinic Staff. Exercise: A drug-free approach to lowering high blood pressure. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206. Accessed October 28, 2018.
  6. Moll J. Exercise and Lowering Cholesterol. Very Well Health. https://www.verywellhealth.com/how-does-exercise-lower-cholesterol-697888. Accessed October 28, 2018.
  7. Hensel M. How Stress Hormones Raise Blood Sugar. Insulin in Nation. https://insulinnation.com/treatment/how-stress-hormones-raise-blood-sugar/. Accessed October 28, 2018.
  8. Orenstein B. How Exercise Can Improve Your Diabetes. Everyday Health. https://www.everydayhealth.com/hs/type-2-diabetes/how-exercise-can-improve-diabetes/. Accessed October 28, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Lung

5 min read

You, The World, And Your Lungs

You, The World, And Your Lungs

When we think about health typically it’s about what we eat, how we move, and what we do. We think about the body from the inside out. Let’s take a minute to think about it from the outside in.

The environment in which we live, not just food and exercise, can have a major impact on our health and every day activities. When you think about lung health you may think that if you avoid smoking or don’t smoke often that you are just fine. Here are a few other things in the environments you live in that may have bigger impact than you think.

Mold – Old homes, creaky attic spaces, and damp areas can harbor dangerous toxins which may build over time without your knowing.

Asbestos – Although this once commonly used insulating material is no longer used, there are still older standing buildings from decades ago that have not been cleaned up. Smokers are at an even higher risk when exposed. Reports say there is a synergistic interaction with can increase lung cancer risk up to 50 times.

Alcohol – Typically when you think alcohol you think of your liver and stomach, but it can also affect your lungs. Alcohol is an immune suppressant and can greatly impact lung health.

Work environment/Allergens/Air quality – There are many environments both indoor and out that come with risk. Radiation, chemicals, and other natural occurring gasses can have great effect on lung health. Long after events, like long time retired asbestos, can have a lasting environment and population impact. Even atomic bomb radiation is responsible for an increased risk of lung cancer among Japanese populations that were exposed during the time of the explosion.

Water quality -Bad drinking water is usually associated with other health complications can still have effects on lungs. A good deal of the risk can come from chemicals listed above.

Most of this is unseen and scary to think about. There are a few things you can do to avoid lung damage.

  1. If you currently smoke or are exposed to cigarette smoke regularly… STOP! Not only is there the primary associated risk but the compounded effects listed above.
  2. Wear protective lung and eye wear when cleaning, or in an area of low air quality.
  3. Know your environment. If you work or live in older buildings ask questions. Know if there is possibility of risked exposure to materials like asbestos.
  4. If you have a damp home or have any water damage from weather or broken pipes, make sure to keep watch for molds and clean up quickly. Black mold is one of the most dangerous to watch for.

Be well, be aware, and breathe easy(er).

Sources:

    1. Environmental Toxins that Impact Your Lung Health. Revere Health https://reverehealth.com/live-better/environmental-toxins-impact-lung-health/
    2. Tips to Keep Your Lungs Healthy, https://www.lung.org/lung-health-and-diseases/protecting-your-lungs/
    3. Environmental Illness.” WebMD. http://www.webmd.com/allergies/tc/environmental-illness-overview
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Find out what supplements are right for you

Take the assessment

Health and Diet Immunity

5 min read

3 Ways to Show Your Lungs Some Love

It’s tough for the lungs to ever catch a break. Spring and Summer bring pollen showers, while the short and cold winter days plague us with colds and flus. Thankfully, there are multiple ways you can strengthen and protect your lungs. Focusing on lung health isn’t just about being tobacco-conscious, but also focusing on lung-loving habits to promote everyday health.

 

Stay Warm

According to the CDC, adults can contract between 2-3 colds per year on average.1 The common cold can cause respiratory discomfort including a stuffy (or runny) nose, sneezing, coughing, and a sore throat. As if catching a cold wasn’t bad enough, chilly temperatures make it difficult to recover. The American Lung Association states, “Cold weather, and particularly cold air, can play havoc with your lungs and health.”2 Avoid constricting your airways by keeping warm or using a bandana over your face when you go outside. In addition, avoid exercising outdoors when the weather is chilly. Cold air can especially have an impact on individuals with asthma, COPD, or bronchitis. A healthy quick fix to open your airways? Inhale peppermint essential oil on a warm cloth or place in a diffusor.

 

Stay Active

Just like the rest of your body, your lungs want to be exercised to stay healthy. Cardio is the best way to strengthen your lungs. After all, having weak lungs isn’t exactly the same as having underwhelming biceps; your lungs are a vital organ essential to survival. Your lungs pump about 12-20 breaths per minute, or between 720-1,200 breaths an hour.3 Increasing your respiratory rate during an exercise, even if it is just a walk, is an effective way to improve the health of your lungs. Cardiovascular exercise, or aerobic exercise, is defined as “…various sustained exercises, as jogging, rowing, swimming, or cycling, that stimulate and strengthen the heart and lungs, thereby improving the body’s utilization of oxygen.”4 In addition, you can improve the health of your lungs by practicing breathing exercises such as pursed lip breathing or belly breathing. To practice pursed lip breathing, inhale through your nose and breathe out at least twice as long through your mouth while keeping your lips pursed. Similarly, belly breathing (also called diaphragmic breathing) begins with pursed lips. Inhale while focusing on allowing air to fill your belly, not your chest. You should see your belly rise and fall with each breath.5

 

Stay Strong

Breaking the tobacco habit isn’t an easy one. The American Cancer Society states that tobacco has been thought to be as addictive as heroin or cocaine.6 You don’t have to quit alone; talk to your doctor about giving up tobacco. Evidence has also shown that complementary approaches such as meditation, yoga, and guided imagery or muscle relaxation may help individuals quit successfully.7 Visit www.smokefree.gov for tools, tips, and personal help with cravings from live specialists. No matter your smoking history, those who quit smoking still benefit from a lower cancer risk.

 

Sources:

  1. Common Colds: Protect Yourself and Others. Centers for Disease Control and Prevention. https://www.cdc.gov/features/rhinoviruses/index.html. Reviewed February 12, 2018. Accessed September 25, 2018.
  2. Cold Weather and Your Lungs. American Lung Association. http://www.lung.org/about-us/media/top-stories/cold-weather-your-lungs.html. Accessed September 27, 2018.
  3. Vital Signs. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/10881-vital-signs. Reviewed April 22, 2014. Accessed September 25, 2018.
  4. Aerobics. Dictionary.com. https://www.dictionary.com/browse/aerobic-exercises. Accessed September 27, 2018.
  5. Breathing Exercises. American Lung Association. http://www.lung.org/lung-health-and-diseases/protecting-your-lungs/breathing-exercises.html. Accessed September 27, 2018.
  6. Why People Start Smoking and Why It’s Hard to Stop. American Cancer Society. Reviewed November 13, 2015. Accessed September 25, 2018.
  7. Quitting Smoking. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/smoking. Modified November 15, 2017. Accessed September 27, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Fitness Food and Nutrition

5 min read

Fall Outdoor Exercise Ideas

Fall Outdoor Exercise Ideas

The weather is turning a bit colder, the leaves are falling and there are lots of ways you can get your exercise outside before it gets too ugly. Multiple studies have shown the benefits of being outdoors including boosting energy, immunity, enhancing creativity and even improving memory and blood pressure. These fall activities are so fun you’ll hardly know you’re getting your workout in too!

 

Hiking

  • A lot of trails won’t be covered with snow just yet so you can still sneak in a few fall hikes in the next couple weeks. Make sure to layer and bring plenty of healthy snacks but the views will be just as beautiful with the reds, yellows and oranges of this changing season.

Join a league

  • There are a lot of fall sports leagues you can join including soccer and softball. Want to take it back to your childhood days? Underdog sports even has a dodgeball league! Going back to a sport you loved as a kid is a great way to meet people and get your workout in while having fun.

Clean up the yard

  • Need an excuse to get out and do some yardwork? Raking leaves can burn between 350-450 calories per hour! You will feel productive and get in a workout.

Get Lost

  • Make your way to a corn maze to get some steps in. Walking around a corn maze for an hour can burn around 200 calories. Warm up after with some hot cider and wander the pumpkin patch to get some extra movement in.

 

What else do you do to get moving in the fall? Let us know at info@personanutrition.com

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment