Updates from Carolyne Johnson

 

 

Stress is one of the most common mental states that can have negative impacts on your health. When we experience stress, the body releases hormones like cortisol, which can lead to inflammation and other physical issues like headaches and digestive problems. Additionally, when we are in a stressed state, it can be difficult to make positive decisions for our health - such as exercising or eating well - because we are so focused on what is causing the stress in the first place.

 

It is also important to recognize the impact of negative thinking on your health. A negative attitude towards yourself can lead to depression, which causes increased levels of stress hormones in the body as well as decreased immune function. This means that you may be more prone to sickness if you focus on negative thoughts about yourself or your life.

 

The good news is that just as stress and negative thinking can have damaging effects on your health, gratitude and positive thinking can have beneficial ones! Studies show that having an attitude of gratitude leads to improved mental clarity, higher self-esteem, increased resilience against stressors, improved sleep quality, better relationships with others and even better cardiovascular health!    Additionally, having a positive outlook on life helps us make healthier decisions for ourselves – from eating nutritious foods to engaging in physical activity – because we feel more motivated when we view our lives in an optimistic light.                                                                                                                                                                   

Mindset really does matter when it comes to your overall wellbeing – both mentally and physically. It’s important to acknowledge this connection so you can focus on creating positive thoughts about yourself and life in general rather than dwelling on stressful situations or engaging in unhealthy behaviors due to negative self-talk. Being aware of this connection between mindset and physical health could be incredibly beneficial for improving overall wellbeing!

If you're interested in learning more about how your mental health and physical health are connected feel free to join my online community. 

That’s right, stretching isn’t just for dancers and yogis—it can also be incredibly beneficial for women over 40. From improved posture to better circulation, let’s explore the benefits of stretching and why it should be part of your daily routine. 

As we age, our bodies tend to stiffen up. This can lead to poor posture, which can cause back pain and other aches and pains. However, regular stretching helps keep your muscles loose and flexible, which helps improve your posture. As an added bonus, better posture will also make you look more confident!  

When you stretch, you are encouraging blood flow throughout your body. This increased circulation helps keep all of your systems running smoothly by delivering oxygen-rich blood to your heart, brain and other organs. This increased circulation can help reduce fatigue as well as joint pain associated with arthritis or other chronic conditions. Of course, diet plays a role in this as well.  

Stress takes a toll on our physical health as well as our mental health. When we stretch regularly, we are helping our bodies relax both physically and mentally. Increased flexibility combined with improved posture and circulation can help us feel relaxed and energized at the same time—a win-win!              

Stretching has many benefits for people of all ages but particularly those who may be experiencing stiffness or soreness after years of sitting in front of a computer or even just from aging in general. With regular stretching comes improved posture, increased circulation, and reduced stress levels—all things that will make you look good and feel great! So why not give it a try? You have nothing to lose (except maybe some stiffness and aches) but everything to gain!

If you would like to learn more feel free to join my online community!

I don't know about you, but I am definitely not a fan of cold weather. As soon as the temperature starts to drop, all I want to do is curl up in a blanket with a cup of something hot and watch Netflix. Sound familiar? If you're having trouble motivating yourself to get moving when it's cold outside, here are a few tips that might help.

Invest in some cold weather gear. This one might seem like a no-brainer, but trust me, it makes a big difference. When you have the right gear, you're more likely to actually want to go outside. There's nothing worse than being cold and miserable while you're trying to exercise. So do yourself a favor and get some quality gear that will keep you warm without making you sweat. You'll be much more likely to stick to your workout routine if you're comfortable.

Find an activity that you enjoy. If you hate running, don't force yourself to do it just because it's "good for you." There are plenty of other activities that are just as beneficial but are much more fun. For example, if you love being in the water, try swimming laps at your local pool. Or if you enjoy being outdoors, try going for a hike on a nearby trail. The important thing is that you find an activity that you actually enjoy so that working out doesn't feel like such a chore.

Set realistic goals. One of the best ways to stay motivated is to set small, achievable goals for yourself. Rather than saying "I'm going to workout," try setting a goal like "I'm going to work out three times this week." Not only is this goal more specific, but it's also easier to measure whether or not you're successful. And when you see that you are making progress towards your goal, it will give you the motivation to keep going.

If you're struggling to find the motivation to get moving when it's cold outside, hopefully these tips will help. Just remember that it's important to find an activity that you enjoy and to set specific and realistic goals for yourself. And most importantly, don't forget to invest in some good cold weather gear! With the right preparation, working out in the winter can be totally manageable (and even enjoyable). 

Check out my FREE Facebook Group to learn more about staying active year round.

Visceral fat is the type of fat that surrounds your organs and causes inflammation. It's different from subcutaneous fat, which is the type of fat that sits just under your skin. Subcutaneous fat is relatively easy to lose; visceral fat, on the other hand, is much more difficult to get rid of. 

Visceral fat has been linked to an increased risk of heart disease, stroke, and type 2 diabetes. In fact, research has shown that having too much visceral fat can actually be as harmful as smoking cigarettes. That's why it's so important to get rid of visceral fat if you want to stay healthy and avoid chronic disease.

The bad news is that there's no magic bullet for getting rid of visceral fat. The good news, however, is that there are a few lifestyle changes you can make to help reduce your levels of visceral fat. Here are a few suggestions: 

Exercise Regularly: One of the best ways to get rid of visceral fat is to exercise regularly. Try to get at least 30 minutes of moderate-intensity exercise most days of the week. This could include walking briskly, swimming, or biking.

 

Eat a Healthy Diet: Eating a healthy diet can also help reduce levels of visceral fat. focus on eating plenty of fruits, vegetables, whole grains, and lean protein. Avoid processed foods and sugary drinks as much as possible. 

Manage Stress Levels: Stress can actually lead to an increase in levels of visceral fat, so it's important to manage stress levels effectively. Try yoga or meditation to help keep stress levels in check. 

Get Enough Sleep: Sleep is another important factor in reducing levels of visceral fat. aim for seven to eight hours per night. 

If you're carrying around excess visceral fat, don't despair—there are things you can do about it! Exercise regularly, eat a healthy diet, manage stress levels effectively, and get enough sleep each night. Making these lifestyle changes can help reduce your risk for chronic disease and improve your overall health. So what are you waiting for? Get started today, join my FREE  FB Group!

Wait?! What are you talking about? You mean that all the information that I have been told may NOT be right?

Yep, that is EXACTLY what I am telling you! Most doctors have very little training/education in nutrition and it shows in YOUR heath. 

Some of you are reading this and rolling your eyes so hard right now. Please do me a favor and read until the end.

Animal protein is responsible for so many health issues but very few people want to accept it. It increases your chances of heart disease, cancer, inflammation, promotes tumor growth and sets the stage for you to store fat. Sadly, trending diets promote consuming a high protein meat diet to lose weight but it doesn’t come without risks. 

1. Meat is high in Advanced Glycation End Products (AGEs). What in the world does that even mean? Basically this contributes to vascular damage, especially in people with diabetes. So you should ask yourself, why would an endocrinologist recommend a diet high in animal products? 

2. Meat is high in heme iron, which has pro-oxidant effects that promote cardiovascular disease. Based on your lifestyle or if you are diabetic you may already be at risk for heart disease! Why in the world would you increase your risks!

3. Meat raises IGF-1 which promotes the growth of tumors and enhances fat storage. 

My question is this, Is it worth it? 

Now that you have this information the rest is up to you! Knowing and applying it are two different things. I'm not trying to tell you to not ever have meat, just be educated on what you put in and on your body. 

Are you going to be “that person” who denies it and continues to sabotage your health, only to leave your family behind to pick up the pieces when it’s too late? 

Your family deserves more that that! YOU deserve more than that. Take care of yourself the way you wish the person you love the most would take care of themself.

So this may lead you to ask, “Where do I find my protein if I shouldn’t eat meat?”. 

I got you! 

Click HERE to check out my group, pop in and check it out! I'm adding new content each week.