Chicago Personal Trainer Weight Loss

"How to Deal With All the Negativity on the News" Review

If you've been stressed or down on yourself, it may be time for a personal check-in. The negativity that surrounds you may be seeping into your unconscious. Check out Kate Cummins' suggestions for how to deal with this overbearing challenge (from the article How to Deal With All the Negativity on the News).

1. Check Your Emotions Regularly


News stations purposely engage you through emotional content. For them it’s just business. But unfortunately, negative news has the ability to keep you engaged without fully realizing how the information makes you feel.

So observe your news-watching habits. As you view local stations, do you pay attention to the way you connect to the information? Do you ever flip through channels and stop to watch a story that you never expected to be interested in seeing? Some content makes your heart race, holds your attention and keeps you engaged in the story, while other content fills you with anger or sorrow.

Then observe how your body reacts to the news you’re watching. Do you feel your heart racing? Do you feel your stomach twist with nerves or feel the weight of sadness coming over you? These bodily symptoms are connected with negative emotions, and they are called somatic symptoms. They engage your sympathetic nervous system (the part of your body that runs in attack mode) and can mimic anxiety.

So the next time you’re watching the nightly news or scrolling through stories on your go-to news site, check your body and feelings. If the information is making you stressed, turn it off. Get away. Detach. Knowing your limit of information flow will help decrease your connection to unhealthy emotions and keep you in control of your mental health.

2. Change Your Environment


Do you pay attention to where you get your news? Do you watch the morning edition while getting ready for work? Tune in at night while making dinner for your family? Or do you do one last check of Facebook/Twitter before you go to bed?

Negative information has the ability to wrangle its way into your long-term memories and means you’re likely to connect negative emotions to the place where you view the sad stories. Paying attention to where you watch news and limiting the environment can help you stay positive.

Think about it this way: Would you invite someone to sit on your couch if he or she told horrific stories the entire time? Probably not. As human beings, we need a place to detach from the world.

You work hard to create a peaceful living space and to make your house a home. Try to only watch the news on the bus, in your office or some other neutral location. Or bring your computer to a coffee shop and limit your news searching to certain spaces, so you can be free of negativity in your own space.

3. Talk About What You See, and Let It Go


It may seem counterintuitive to talk about the sad or horrifying stories you see on the news, but it can actually help you put them out of your mind. Do you have someone you feel safe talking about tragedy with? It’s important to engage in conversation with people you trust. Getting emotional information out in the open can release it from becoming internalized worry and concern.

There are also many community resources that you can use to discuss concerns and take action. For example, social-media groups and meetup events in the community are geared toward specific audiences. You can find like-minded people in these groups that may help you discuss the world around you.

Always make sure you have someone available to lend you an ear about negative information. If you can, find someone who will help encourage you out of the depression and anxiety that can arise from sad stories.

4. Be Aware of What Others Around You Are Saying


Social media has become a main source of connection in our world. However, it can also be a place of negative content. Do you find yourself cringing when a specific person’s posts pop up? Do your friends post a lot of negative information? If you’re surrounding yourself with people posting stories that are bringing you down, it may feel almost impossible to find positivity in life.

Sometimes the best remedy is disconnecting from social media. Don’t feel bad for unfollowing pessimistic people. Your social network, via online or in person, has to be a source of encouragement. Find stories that make you feel good. Most news sources have positive highlight stories in certain sections of their websites. Search for hero stories and you’ll find yourself in a better place emotionally.

5. Go Do Something to Change Your Tune


One of the biggest problem with disheartening news stories is that most of the time it seems like there’s nothing one person can do to change it. And that can make you feel like things are out of your control.

The best way to combat internal sadness is to do something good in your community. Turn off the television, get online and find an organization that compels you to get involved. Buy a meal for someone in need. Volunteer at a place that could use your help.

Behavioral activation increases your feelings of hope. And hopelessness is directly linked to depression. If you’re able to increase your ability to change something small in your environment, you will increase feelings of hopefulness. The world needs you to do great things. Go volunteer with your family or friends and get moving!

How do you deal with negativity? This topic is definitely worth reflection. You may also want to read "99 Ways to Redefine Yourself Today" for more life-changing inspiration.

Picture Credit: Livestrong.com-How do you think the "news" is really making you feel about yourself and the world?

More to Read:
Are you having trouble losing weight? Read "The 50 Best Weight-Loss Tips From 2015 " Review. This list helped my personal training clients in 2015 and will help you today.

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " How to Deal With All the Negativity on the News " on Livestrong.com.
"How to Deal With All the Negativity on the News" Review
Learn how to lose weight from a personal trainer in Chicago.
 
Transform your life with Michael's  self-help book   Redefine Yourself here !


Transform your life with Michael's self-help book Redefine Yourself here!

 

"What Are THE MOST Nutritious Foods?" Review

It's the start of a new year and you're overwhelmed with endless weight loss information of about what to eat. How do you know what's credible? Check out this recent article "What Are THE MOST Nutritious Foods?" from Livestong.com. It'll provide the foundation for your weight loss grocery list.

According to a Consumer Reports survey, 90 percent of Americans polled said they believed that they consumed a diet that was at least "somewhat" healthy.

But are we really eating healthy?

Unfortunately, it doesn't sound that way. Another report published in 2011 (based on data from national food-consumption surveys), found that 90 percent of Americans are NOT getting the essential nutrients we need to stay healthy. According to this report, the 11 nutrients we are falling short on include: potassium, fiber, vitamin D, calcium, vitamin A, vitamin B-6, vitamin B-12, zinc, folate, magnesium and iron.

So, what is it that we’re doing wrong?

Americans' shortages in these key nutrients are attributed to the fact that we aren’t eating enough of the foods that supply these vitamins and minerals.

If I asked you what the most nutritious foods were, what would you guess?

The answer is probably easier than you think. Remember back to when your mom told you to "Eat your vegetables"? Well, she was right.

Vegetables and fruits are the most nutrient-dense foods you can find (followed by legumes/beans, nuts and seeds, and then whole grains).

If your mom was always prodding you to “eat your spinach and Brussels sprouts,” she was really on to something!

THE MOST nutrient-dense foods are all green vegetables:


* Bok choy
* Watercress
* Kale
* Collard greens
* Mustard greens
* Swiss chard
* Spinach
* Arugula
* Romaine lettuce
* Brussels sprouts
* Broccoli


These foods rank at the very top when using the Aggregate Nutrient Density (ANDI) score that ranks the whole foods rated by highest nutrients per calorie as described by Dr. Joel Fuhrman in his books “Eat For Health” and “Eat Right America Nutritarian Handbook.” (Dr. Fuhrman defines a “nutritarian” as “a person who bases food choices on maximizing the micronutrients per calorie.”) Whole Foods grocery stores adopted the ANDI system.

ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, beneficial phytochemicals (angiogenesis inhibitors, organosulfides, isothiocyanates, and aromatase inhibitors) and antioxidant capacities.

Did your mom try to get you to eat kale, watercress or arugula when you were little? Mine did not, and I’m pretty sure those greens were not on many people’s radar in the 1970s or 1980s. Today, you’re likely to find kale and arugula as tasty salad options at most restaurants.

Next on the scale of nutrient density, green leafy vegetables are followed by non-green vegetables:


* Carrots
* Cauliflower
* Bell peppers
* Asparagus
* Mushrooms
* Tomatoes
* Sweet potatoes


Fruits that are high on the nutrient-density list are:


* Strawberries
* Blackberries
* Plums
* Raspberries
* Blueberries
* Grapes
* Pomegranates
* Cantaloupe
* Papaya
* Oranges


OK, so what should we do to fix our nutrition and health issues?

We have to start eating foods with a bigger nutritional bang, rather than processed junk. For example, you could eat about 20 corn chips for 176 calories, 8 grams of fat, 24 grams of carbs, 3 grams of protein, 1 percent of vitamin A, 0 percent of vitamin C, 6 percent of calcium and 5 percent of iron.

Or, you can choose to eat 3 cups of raw kale for 100 calories, 1 gram of fat, 20 grams of carbs, 7 grams of protein (more than double the protein in the 20 chips!) plus 618 percent of vitamin A, 402 percent of vitamin C, 27 percent of calcium and 19 percent of iron. Now it makes sense why your friends are snacking on kale chips, right?

As Michael Pollan wrote in “In Defense of Food” in 2009: “Eat food. Not too much. Mostly plants.” It makes sense when you look at ANDI scores because eggs, low-fat dairy and meats such as chicken and lean beef rank lower in nutrient density than plant-derived onions, sunflower seeds, kidney beans and oatmeal.

White bread and corn chips rank lower than eggs, meats, and low-fat dairy products in nutrient density.

If you’re one of those people who reaches for corn chips, crackers or vanilla ice cream at night, be aware that these foods rank very, very low on the list of nutrient-rich foods. They are just a small step above soda, which is at the bottom of the list.



Which of these foods will you add to your grocery list?

Picture Credit: LIVESTRONG.com - It's time to add more color to your weight loss table. Does your table look like this one?


Article Credit:
Author: Michael Moody Fitness with excerpt sourced from JESS BARRON's article What Are THE MOST Nutritious Foods? on LIVESTRONG.com
"What Are THE MOST Nutritious Foods?" Review
Learn how to lose weight from a personal trainer in Chicago.
 

Weight Loss Watermelon Gazpacho

Too hot for soup? Not for this cold and refreshing watermelon gazpacho! When Sammy made this weight loss recipe two weeks ago I couldn't eat enough. After bragging about it to my personal training clients, I'm finally sharing it with you! Make it before it snows again!

INGREDIENTS:


-6 cups cubed seeded watermelon
-2 English (hothouse style) cucumbers, chopped
-2 red bell peppers, chopped
-1 onion, chopped
-1/2 jalapeno pepper, finely chopped
-1/4 cup lemon juice
-2 tablespoons olive oil
-3 tablespoons chopped fresh mint
-2 tablespoons minced fresh ginger
-3 tablespoons honey
-1/2 cup pineapple juice
-20 small mint leaves

DIRECTIONS:


Reserve 20 small pieces of watermelon for garnish. Working in batches, place the remaining watermelon, the cucumbers, red bell peppers, onion, jalapeno pepper, lemon juice, olive oil, 3 tablespoons of fresh mint, the ginger, honey, and pineapple juice into a blender, and blend for about 30 seconds per batch. The mixture should be well blended but retain some texture. Pour into a large pitcher or bowl, and refrigerate 1 hour. Serve in bowls, and garnish each bowl with a couple of chunks of the retained watermelon and 2 small mint leaves.

Picture Credit: Cookingstoned.tv

Article Credit:
Author: Julia Garreaud on Allrecipes.com
Weight Loss Watermelon Gazpacho
Try this fresh weight loss recipe for summer!