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KETO FLOURLESS CHEWY DOUBLE CHOCOLATE CHIP COOKIES

January 25, 2020

KETO FLOURLESS CHEWY DOUBLE CHOCOLATE CHIP COOKIES


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I’m pretty sure these will become your all time favorite Low Carb cookie think Low Carb brownie meets perfect keto cookie it’s a marriage made in chocolate heaven Keto Flourless Chewy Double Chocolate Chip Cookies

THE BEST LOW CARB CHOCOLATE CHIP COOKIES



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My favorite thing about flourless Low Carb cookies is that it takes away the grittiness found in most low carb baked goods I have no doubt that these will be in heavy rotation they have been getting rave reviews and people are calling them “the best keto cookie recipe” they have ever tried that is high praise would you believe me if I told you that a variation of this dough also makes great Keto chocolate muffins and Keto brownies?

MAKE THESE COOKIES DAIRY-FREE:



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To make a dairy free version of these cookies, just swap the butter with butter flavored coconut oil. Yes, it tastes exactly like butter, and no one will know the difference.

A COUPLE OF NOTES ON THESE KETO COOKIES



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Using confectioners erythritol instead of granular helps to take away the cooling effect that some experience with Swerve or erythritol. It also takes away any grittiness.
I like to pull these Keto cookies out of the oven at the 10 minute mark and lightly press on them to flatten. This makes for a deliciously fudgy brownie-like texture so yum!!
If you are making smaller cookies and making more than 18 I would decrease the cooking time to 8 to 10 minutes.

INGREDIENTS


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  • 1 cup natural creamy almond butter
  • 2/3 cup confectioners erythritol (I use this brand)
  • 2 tablespoons unsweetened cocoa powder
  • 2 tablespoons peanut butter powder (I use this brand)
  • 2 large eggs
  • 1 tablespoon melted salted butter
  • 2 tablespoons water
  • 1 1/2 teaspoons pure vanilla extract (I use this brand)
  • 1 teaspoon baking soda
  • 1/4 cup sugar free dark chocolate baking chips (I use this brand or this brand)

INSTRUCTIONS


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  1. Preheat oven to 350°F Line a rimmed baking sheet with a silicone baking mat or parchment paper.
  2. In a large mixing bowl combine the almond butter, erythritol, cocoa powder, peanut butter powder, eggs, butter, water, vanilla extract and baking soda using an electric hand mixer, mix till all ingredients are well combined it will be a very thick dough. Fold in the chocolate chips.
  3. Form the cookie dough into 1 1/2 inch to 2 inch balls. You can make them smaller to yield more cookies.
  4. Place the cookie dough balls on the prepared baking sheet. Bake for 8 to 11 minutes begin checking on them at 8 minutes. Remove the baking sheet from the oven and place on a cooling rack to allow the cookies to cool before eating.

NUTRITION

Serving Size: 1 cookie
Calories: 115
Fat: 10g
Carbohydrates: 3.8g
Fiber: 2.4g
Protein: 4g
Keywords: keto, cookies, dairy free keto, keto cookies, low carb, dairy free, dessert, sugar free, gluten free, grain free, paleo, ketogenic.


Before You Go: Sugar-Free Keto Chocolate Frosty Ice Cream

Iced Coffee Protein Shake Recipe

January 25, 2020

Iced Coffee Protein Shake Recipe


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I have never been a great shake drinker especially because I feel like I’m drinking a lot of calories that do not do anything to fill me up, but that’s not the case with this recipe it’s super stuffed it holds me till lunch low in calories high in protein and the perfect morning to be honest it’s not very sweet but I’m a black coffee drinker so it’s absolutely perfect for me.

Ingredients


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  • About 2 cups of ice
  • 3/4 cup unsweetened almond milk
  • 1 cup of cold coffee not sweetened
  • 1 chopped frozen banana
  • One tablespoon of protein powder chocolate or vanilla

Instructions


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In a blender combine all the ingredients and mix until smooth start with less ice and continue adding more till you get the consistency you want feel free to add some natural Greek yogurt or peanut butter to make it richer.



Before You Go: LOW CARB WAFFLE RECIPE

THE 12 BEST HIGH PROTEIN SNACKS

January 25, 2020

THE 12 BEST HIGH PROTEIN SNACKS



In the course of my work with nutrition clients I talk about snacks a lot the vast majority of people I see are either struggling with snacking behavior or don’t know what makes for a “good” snack. Usually it comes down to portion control a snack should bridge the gap between meals but not fill you up so much that you are not hungry for your next meal.

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Another recommendation I often make is to go for a high-protein snack because protein keeps us satisfied for longer and fuels our daily activities in a healthy way the great news is it’s not hard to find tasty healthy high-protein snack options!

1. Hardboiled Egg



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The egg may just be nature’s most perfect food and it’s a great source of high-quality protein easily utilized by our bodies. Hardboiled eggs will last several days in the fridge so they make for a great grab-and-go snack pair it with some veggies, arrange slices of hard-boiled egg on a wholegrain cracker or just eat it straight up the average egg rings in at about 7 grams of protein.

2. Hummus


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Powered by chickpeas, hummus serves up a good dose of protein plus lots of dietary fiber spread it on some seed crackers pair with veggies for dipping, or make rollups with a whole wheat tortilla. Hummus is a versatile high-protein snack depending on your recipe you could end up with as much as 8 grams of protein in a half-cup serving.

3. Edamame



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Beautiful green edamame beans are a healthy and tasty high-protein snack and they are fun to eat! Edamame is great warm room temperature, or even cold so it makes a good snack on the go simply steam, sprinkle with a bit of salt, and pack into containers to toss into your bag or use it to make an Asian-inspired hummus a half cup serving of shelled edamame provides over 10 grams of protein.

4. Nuts


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Nuts make a great high-protein snack go for raw, dry-roasted, or unsalted nuts for the healthiest option, and try mixing it up a handful (one-ounce serving) of almonds, peanuts or pistachios will provide about 7 grams of protein nut butters are another perfect high-protein snack either eaten directly from the spoon one tablespoon of peanut butter provides 7 grams of protein spread on crackers, or my personal favorite spread on slices of apple.

5. Cottage Cheese



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Cottage cheese is loaded with protein, and it makes a convenient snack I like to pair it with avocado for healthy fats and a sprinkle of salt and pepper or go for a sweet option and put cottage cheese together with a fruit cup a half cup of 2% cottage cheese provides about 11 grams of protein.

6. Greek Yogurt


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Greek-style yogurt is naturally high in protein look for plain, unsweetened Greek yogurt, which you can top with fruit or sweeten with a bit of jam swirled in or do like the Greeks and sprinkle with chopped walnuts more protein and a drizzle of honey a one-cup serving of Greek yogurt provides up to 18 grams of protein.

7. A Glass of Milk



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Who says a glass of milk can’t be a snack? Sometimes it’s just the thing to get you to your next meal without filling your stomach too much cow’s milk and soy milk both provide 8 grams of protein per cup.

8. Deli Rollups


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DIY a lunchable-style snack by layering deli meats such as turkey, cheese slices and sliced red peppers together roll it up and snack away!

9. Tuna and Crackers



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Water-packed tuna spooned onto crackers is a quick and easy way to get a boost of protein or replace the crackers with slices of cucumber for a lower-carb option a 3-ounce serving of canned tuna serves up a mighty 22 grams of protein.

10. Chia Pudding


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Not just for breakfast! Chia pudding is a great make-ahead snack that’s loaded with protein and heart-healthy omega-3 fatty acids chia seeds have about 2.5 grams of protein per tablespoon so a chia pudding made with 3 tablespoons of chia seeds would serve up 7.5 grams of protein plus the additional protein provided by any mix-ins.

11. Roasted Chickpeas



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Crisp roasted chickpeas are a tasty and nutritious high-protein snack they are easy to make at home so you can control the fat and salt and mix up the flavorings a half-cup serving of roasted chickpeas has about 7.5 grams of protein.

12. A Smoothie


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Smoothies are a great blank canvas a simple smoothie with high protein mix-ins such as Greek yogurt, nut butters or hemp seeds can provide a much-needed protein boost mid-way through your day.


Before You Go: The Best Low Carb Keto Protein Pancakes

7-Day Self Care Challenge

January 25, 2020

7-Day Self Care Challenge


When I think back to the times where I was really struggling with my body image and weight I remember that I didn’t really take time to properly take care of myself or my needs from the ages of 20-23 years old I was rail thin, depressed, anxious and literally wasting away from the ages of 24-26, I was obsessed with my body image and binged on foods endlessly.

This unhealthy relationship with both food and my body led me into on and off bouts of depression and severe anxiety my mind was consumed with food and exercise and I didn’t make time for anything else you can read more about my story here and also some background in this post.

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During my recovery process I learned about self-care and the various forms it comes in: everything from meditation and reading self-help books to restorative yoga and seeing a therapist who helped me more than I ever thought I needed.

There were times I thought I’d never get over my eating disorder or be okay with my body and the skin I was in but along the way, I believe it was the simple forms of self-care that encouraged me to keep reaching and trying to get better I learned how to be okay with who I was even in moments where I felt like giving up I was afloat I wasn’t giving in and I knew I could only get better if I really gave myself what I really needed.


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Over the years I have learned that practicing simple and inexpensive forms of self-care every day has enriched my life in ways I never expected they could I feel more authentic and happy and I have learned to respect my body cellulite and all I no longer count calories I don’t freak out when I go to restaurants I don’t have a panic attack when I can’t get in a workout I have learned to live a balanced life when it comes to my relationship with food.

You see when you balance rest, eating, work, and fun you are an example for healthy living when you treat yourself with kindness even in times of doubt and hurt it inspires compassion and understanding.

Today on social media we see endless hashtags and stories of how women are out there taking care of themselves but are we really giving ourselves what we need or are we simply doing it to ‘gram about it later? Do we take of ourselves because we want to or do we take flower baths because it’s trendy? A valid question don’t you think?

I wanted to create this 7 day self care challenge in partnership with siggi’s to inspire you in all areas of your life I want to encourage you to practice self-compassion in a digital world that sets a constant standard of perfection in all areas: bodies, careers, motherhood, exercise, food, etc.



This challenge is proof that you don’t have to spend money or a lot of time each day taking care of yourself.

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Simply offer yourself a little bit of kindness and forgiveness every single day for a week allow the judgement to pass and try to practice giving yourself what you need in all areas of your life you don’t have to put it on Instagram or get super fancy this is just a challenge for you and you only.

Ready?!

Monday: Eat Well + Nourish.



Set the tone of your week by planning healthy meals to enjoy and stocking your fridge with better-for-you snacks you can take on the go having meals prepared ahead of time is a great way to feel less overwhelmed when it comes to food I suggest my blueberry overnight oats for breakfast my thai quinoa salad for lunch and my best chicken soup ever for dinner.

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Snack suggestions: My favorite protein-packed snack lately is siggi’s new simple sides with no-added-sugar toppings I tried them for the first time a couple of weeks ago and fell in love the honey yogurt with dried figs and walnuts is so good! And the vanilla yogurt with dried coconut and cacao nibs makes a wonderful healthy dessert what’s great about these little treats is that they make wholesome on-the-go snacking a no brainer, allowing me to focus on the rest of my busy day go on and give these a try on day 1 of your challenge!

Tuesday: Technology Detox + Find Your Creativity.



Put down your phone and turn off the TV. I can’t tell you how many times I have sat on my phone endlessly scrolling or googling random things that pop into my mind it’s amazing how many other things you could be out in the world doing, or even spending time with the people you love.

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Today I encourage you to put away your phone, shut off the TV and connect with your creativity. Color for an hour, listen to music, read a book that’s been sitting on your shelf for too long, go to a cat cafe, paint do anything that feels creative and interesting for you you will see that nothing will change if you don’t have your phone in fact it can be liberating. P.S. here’s a really good playlist that I love.

Wednesday: Pamper Yourself.



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This is by far my favorite way to give myself a little TLC. Take a warm bath with epsom salts put on your favorite playlist use a fun scrub to give yourself a little massage light a few candles and simply try and relax. 

Thursday: Nighttime Routine + Catch Your Zzz’s.



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Developing a simple nighttime routine for yourself is such a wonderful way to wind down for the evening and create a peaceful sleep environment today encourage yourself to set a little time aside to do a nice skincare routine drink a cup of tea golden milk latte, anyone?), read a book for 30 minutes and maybe even put some essential oils into a diffuser next to your bed. Zzzz, and you are out!

Friday: Get Social.



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Go out to a new restaurant. Invite your friends over for a game night go bowling hang with your family catch up with a friend on the phone. Skype your mom. Dance the night away. Be with the people that make you happy!!! These are my besties.

Saturday: Move Your Body.



It’s the weekend and it’s time to celebrate your body by treating it good exercise creates feel-good endorphins and sometimes it only takes a little bit of movement for us to feel a little happier in fact did you know that exercise can be an effective treatment for anxiety and depression?

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I encourage you to do something that involves moving your body today perhaps picking a new spot to hike, walking around the city, biking on a new path, going to a yoga class, rock climbing or even doing a workout class you have never done before challenge yourself to move and get your blood flowing you will feel great doing it my favorite exercise lately has been yoga.

Sunday: Treat Yo Self.



Treat yourself to something good today is it an ice cream cone? A glass of rosé? A pedicure? A trip to Whole Foods? A haircut? Shaving your legs? Putting new sheets on the bed? Maybe get that soft robe you have been wanting? Ordering a fancy coffee? A trip to Target perhaps (ha!).

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Whatever feels good to you, do it. Treating yourself is something we should do and not feel guilty about it.

I hope you love this self care challenge feel free to come back to it and do it again and again when you need some inspiration or are looking for ways to take better care of yourself I always keep a Pinterest board devoted to inspiration like this and remember you deserve every single ounce of love and compassion in the world.


Before You Go: 8 Self-Checks Every Woman Should Do

11 Proven Ways to Lose Weight Without Diet or Exercise

November 02, 2019

11 Proven Ways to Lose Weight Without Diet or Exercise


Sticking to a conventional diet and exercise plan can be difficult. However there are several proven tips that can help you eat fewer calories these are effective ways to lose your weight as well as to prevent weight gain in the future. Here are eleven ways to lose weight without diet or exercise all of them are based on science.

1. Chew Thoroughly and Slow Down



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Your brain needs time to process that you have had enough to eat chewing your food thoroughly makes you eat more slowly which is associated with decreased food intake increased fullness and smaller portion sizes how quickly you finish your meals may also affect your weight.
A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters fast eaters are also much more likely to be obese to get into the habit of eating more slowly it might help to count how many times you chew each bite.

SUMMARY


Eating your food slowly can help you feel more full with fewer calories it is an easy way to lose weight and prevent weight gain.

2. Use Smaller Plates for Unhealthy Foods


The typical food plate is larger today than it was a few decades ago this trend could contribute to weight gain since using a smaller plate might help you eat less by making portions look larger on the other hand a bigger plate can make a serving look smaller, causing you to add more food you can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.


SUMMARY


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Smaller plates can trick your brain into thinking you're eating more than you actually are. Therefore, it's to consume unhealthy foods from smaller plates causing you to eat less. Chewing your food thoroughly makes you eat more slowly which is associated with decreased food intake increased fullness and smaller portion sizes.

3. Eat Plenty of Protein



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Protein has powerful effects on appetite it can increase feelings of fullness reduce hunger and help you eat fewer calories this might be because protein affects several hormones that play a role in hunger and fullness. One study found that increasing protein intake from 15 to 30 percent of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks on average without intentionally restricting any foods. If you currently eat a grain-based breakfast, you may want to consider switching to a protein rich meal for example eggs.

In one study overweight or obese women that had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain based breakfast they ended up eating fewer calories for the rest of the day and during the next 36 hours. Some examples of protein rich foods include chicken breasts fish, Greek yogurt, lentils, quinoa and almonds.

SUMMARY


Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

4. Store Unhealthy Foods out of Sight

Storing unhealthy foods where you can see them may increase hunger and cravings causing you to eat more. This is also linked to weight gain. One recent study found that if high calorie foods are more visible in the house residents are more likely to weigh more than people who keep only a bowl of fruit visible.

Store unhealthy foods out of sight, such as in closets or cupboards so that they are less likely to catch your eye when you're hungry. On the other hand, keep healthy foods visible on your countertops and place them front and center in your fridge.

SUMMARY


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If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods like fruits and vegetables in plain sight.

5. Eat Fiber-Rich Foods



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Eating fiber-rich foods may increase satiety, helping you feel fuller for longer. Studies also indicate that one type of fiber, viscous fiber is particularly helpful for weight loss. It increases fullness and reduces food intake.

Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach. Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds a weight loss supplement called glucomannan is also very high in viscous fiber.

SUMMARY


Viscous fiber is particularly helpful in reducing appetite and food intake this fiber forms gel that slows down digestion.

6. Drink Water Regularly

Drinking water can help you eat less and lose weight especially if you drink it before a meal.
One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake. Participants who drank water before a meal lost 44 percent more weight over a 12 week period compared to those who did not.

If you replace calorie loaded drinks such as soda or juice with water you might experience an even greater effect.

SUMMARY


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Drinking water before meals may help you eat fewer calories replacing a sugary drink with water is particularly beneficial.

7. Serve Yourself Smaller Portions



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Portion sizes have increased during the last few decades, especially at restaurants. Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity 

One study in adults found that doubling the size of a dinner appetizer increased calorie intake by 30%. Serving yourself just a little less might help you eat significantly fewer calories. And you probably won't even notice the difference.

SUMMARY


Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.

8. Eat Without Electronic Distractions

Paying attention to what you eat might help you consume fewer calories. People who eat while they are watching TV or playing computer games might lose track of how much they have eaten this in turn, can cause overeating.

One review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting. Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present. If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.

SUMMARY


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People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.

9. Sleep Well and Avoid Stress



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When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight. A lack of sleep might disrupt the appetite regulating hormones leptin and ghrelin. Another hormone, cortisol becomes elevated when you are stressed.

Having these hormones fluctuate can increase your hunger and cravings for unhealthy food leading to higher calorie intake. What's more chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.

SUMMARY


Poor sleep and excess stress might imbalance several important appetite regulating hormones, causing you to eat more.

10. Eliminate Sugary Drinks

Added sugar may very well be the single worst ingredient in the diet today. Sugary beverages like soda have been associated with an increased risk of many diseases.

It's very easy to consume excess calories from sugary drinks because liquid calories don't affect fullness the way solid food does staying away from these beverages entirely can provide enormous long-term health benefits. However note that you should not replace soda with fruit juice as it can be just as high in sugar. Healthy beverages to drink instead include water, green tea and coffee.

SUMMARY


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Sugary drinks have been linked to an increased risk of weight gain and many diseases your brain doesn't register liquid calories as it does solid foods, making you eat more.

11. Serve Unhealthy Food on Red Plates



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One unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods. One study reported that volunteers ate fewer pretzels from red plates than from white or blue plates .

The explanation may be that we associate the color red with stop signals and other man-made warnings.

SUMMARY


Red plates may help you eat fewer unhealthy snack foods. This may be because the color red triggers a stop reaction.

The Bottom Line

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Many simple lifestyle habits can help you lose weight some have nothing to do with conventional diet or exercise plans you can use smaller plates, eat more slowly drink water and avoid eating in front of the TV or computer prioritizing foods rich in protein and viscous fiber might also help.

However it’s probably best not to try all these things at once experiment with one technique for a while and if that works well for you then try another one a few simple changes can have a massive impact on your weight over the long term.

How to Live a Long, Healthy Life, According to the Oldest People on the Planet

December 31, 2018

15 Healthy Habits From People Who've Lived to 100



Want to live until you are 100? Your odds are better than you might think. Actually more and more people around the world are becoming centenarians according to the Pew Research Center the number of people age 100 and up is expected to grow eight-fold by 2050.

But blowing out 100 candles on your birthday is not only a matter of winning the genetic lottery. “About two-thirds of your longevity is within your control” said Susan Friedman, MD, MPH, geriatrician and an associate professor at the University of Rochester Medical Center in New York. It's all about making healthy lifestyle changes that's “not only make a difference concerning longevity but in terms of functional status as well” said Friedman. In other words you will be able to get around and feel better as you age.

There is no instruction manual that will guarantee you live to see triple digits there are healthy habits you can adopt now that might increase your chances. Keep reading to learn the doctor approved practices so you can steal them for yourself.

Stretch it out


At 100 years old Tao Porchon-Lynch is the world’s oldest yoga instructor she is taught yoga around the world for more than 45 years and has practiced for over 70 years. The secret to her longevity might be all that stretching. “Most older adults I treat have a physical activity routine they follow religiously and stretching is a key part of it,” said Tanya Gure, MD an internal medicine physician from The Ohio State University Wexner Medical Center. “Stretching contributes to their ability to have good mobility and decreases their risk of falling.”

Get outside



Becoming a homebody as you age can be tempting but staying socially and also physically active can improve your longevity according to a 2017 study from the Journal of the American Geriatrics Society. Researchers looked at how often folks between the ages of seventy and ninety left the house and how long they lived and found that those that got outside daily lived longer than those which didn't. Getting out of the house regularly might provide older adults with more opportunities to engage in social, cultural and physical activity that in turn boosts their health and longevity want to take your workout outside? Check out these power walking tips.

Don't smoke


One of the simplest ways to improve your chances of living longer? quite smoking “You don’t meet too many 90 and 100 year olds that smoke,” says Dr. Gure. In fact, according to the Office of the U.S. Surgeon General smokers on average die ten years earlier compared to non smokers and experience more health issues and disability as well.

Eat more vegetables


Lessie Brown an Ohio woman that lived to be 114 years old noshed on a sweet potato a day a habit her family attributes to her longevity. And 101 year old Christina Kislak Wahala of Cabot Pennsylvania credits a diet full of fresh vegetables and berries for her long life. Dr. Friedman is not surprised by their success people that live in Blue Zones communities where people live the longest and are the healthiest get at least 80 per cent of their diet from plants she notes. A plant based diet is naturally low in cholesterol and delivers a hearty dose of fiber, antioxidants and other nutrients that maintain your immune system humming and body healthy.

Have faith


Duranord Veillard of Spring Valley New York that lived to be 111 years old told a reporter at his 108th birthday that his faith in God is what allowed him to live a long and healthy life. And he might be on to something a January 2018 study published in International Psychogeriatrics that looked at Italians between the ages of 90 and 101 found that most had a strong bond to their Catholic religion suggesting that faith might play a main role in longevity. Dr. Friedman said that spirituality and having a sense that you are part of a bigger picture can have a tremendous impact on how older adults thrive.

Be social


Studies have shown that people with big diverse social networks have a lower mortality risk compared to those with small and less diverse social networks Dr. Friedman notes that humans are social creatures: “We really need to interact with other people" she said. "When we don’t that can be a problem."

To providing emotional support “family and friends can see if you are getting sick and if you should go to the doctor" says Friedman. "Plus you tend to be more physically active if you are in close contact with friends and relatives as well."

Eat beans


If there is one staple to include in your diet it's beans that are high in fiber, protein and complex carbohydrates. “Beans are magical foods” said Dr. Friedman. In fact they might be the secret to longevity. According to Dr. Friedman each of the original Blue Zones include beans like fava beans, lentils, black beans and soybeans as an essential part of their diet.

Stay positive



A 2012 study from Aging that examined the personality traits of Ashkenazi Jewish people between 95 and 107 years old found that most of them tended to have a positive attitude and a sense of humor those traits could play a role in living a longer life. The same is for elderly residents of rural Italy between the ages of 90 and 101.

Researchers found that the oldest villagers exhibited a unique combination of resilience, grit and optimism that allowed them to deal with life’s ups and downs.

Be proactive


Dr. Gure said that the common thread she notices among her oldest patients is that they are proactive about staying healthy.

“They regularly see their healthcare providers for routine evaluations, vaccinations and management of chronic conditions” she said that means they can detect health issues early. But it’s not just that older adults are making and maintaining their appointments. They have good relationships with their doctors. “We discuss how to be more thoughtful about creating individualized care plans to meet patient’s goals while keeping a better quality of life,” she said.

Keep moving



When 111-year-old Downing Kay was a kid she would dance around the house with her siblings. Now as a super-centenarian she still takes a weekly Zumba class.

“People which do the best are lifelong exercisers” said Dr. Friedman. “A lot of our issues arise because we sit around a lot and that puts us at risk for chronic disease.” Exercise helps counteract risk factors for health issues such as cardiovascular disease and has been shown to boost mood as well.

A 2017 study of more than 130,000 people in Lancet found that getting the recommended 30 minutes of physical activity a day or 150 minutes a week decreased the risk of death by 28%. But you don’t have to spend time in a gym to reap the benefits. Incorporating movement such as walking, gardening and hiking into your daily life can make all the distinction.

Give back



According to Dr. Friedman volunteering can help older adults thrive. “They have a lifetime of skills knowledge, and wisdom to offer,” and finding a way to make use of their skills can be really helpful for everyone she says.

Volunteering nourishes social connections particularly ties between old and young generations. “Inter-generational relationships are critically essential for keeping vitality” said Dr. Gure. Programs like Experience Corps engage older adults as volunteers in schools. “They create a wonderful opportunity for interaction,” That helps set the stage for healthy aging by keeping older adults mentally engaged and socially connected she said.

Nosh on nuts


Loma Linda CA is one of the world’s longevity hotspots where residents live on average ten years longer than other North Americans. They not only fill their plates with a lot of whole foods but they eat plenty of nuts either.

A 2001 study in the Journal of the American Medical Association found that incorporating nuts into your regular diet might boost your life expectancy by 1.5 to 2.5 years. Research shows that a Mediterranean diet supplemented with nuts reduced the risk of cardiovascular disease by 28%. Nuts contain heart-healthy unsaturated fats that help boost good cholesterol while lowering bad cholesterol levels.

Have a sense of purpose



For Okinawans it’s called “Ikigai.” For Costa Ricans it’s called “Plan de Vida.” For a community of elderly adults living in rural Italy working in their homes and on their lands is what gave them a sense of purpose and helped them live longer according to researchers.

“One thing that’s a common thread among older adults is an understanding of the cycle of life and having a certain level of awareness of what their life means. And they value that” said Dr. Gure. Having a sense of purpose does not just give you a reason to get out the door in the morning it might make you more resilient too. “When you lose a partner or child there’s a certain level of fortitude of strength to move on. Instead of isolating themselves they connect with friends, family and loved ones” she said.

Don't stress


Stress and worry don't only bring on frown lines and wrinkles they can adversely affect your health as well. “High levels of stress weaken the immune system and open up the opportunity for disease to spread in the body” says Christopher Salem, DO a geriatrician at Fountain Valley Regional Hospital and Medical Center in Fountain Valley CA.

Stress can spark inflammation that contributes to chronic diseases like heart issues, diabetes and hypertension. “Most people that live to 100 have learned to go with the flow” stamping out life’s stressors where and when they can he said. While there is no magic recipe for busting stress doctors and researchers recommend finding a way to rest and recharge on a regular basis.

Avoid skipping breakfast



Upon turning 110 Erna Zahn of New Ulm Minnesota told reporters that she eats breakfast every day. Not just does your morning meal provide energy to get the day started it might help you keep a healthy weight. Researchers have found that skipping breakfast might be linked to a higher BMI and waist circumference that are risk factors for metabolic syndrome, heart issues, diabetes and other conditions that might shorten your life.

An Artist Uses a Scalpel to Create Works That Look Like Thin Lace, and It’s Mesmerizing

December 31, 2018

An Artist Uses a Scalpel to Create Works That Look Like Thin Lace, and It’s Mesmerizing


In order to create true masterpieces, you don’t always have to have super-expensive tools. Japanese artist Masayo Fukuda has been using a scalpel, paper, and a flashlight for more than 25 years. This small number of tools allowed her to create a whole series of underwater creatures that look like they are real. Masayo not only makes sea creatures — she also creates birds, people, and flowers.

The artist, also known as Kiri Ken (Cutting Sword), works in the Kirie technique. This is a very traditional kind of Japanese art. Masayo lives with her son and husband and takes part in art exhibitions in Japan. Lately, she has gotten a lot of orders and she is planning to open an online shop where you can buy her work. She thinks that her best work is an octopus that took her 2 months to cut out. 

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The artist working

kiriesousakukamasayo / instagram  
This Japanese art requires concentration, patience, and attention to detail. What hobby are you ready to spend a lot of time on?
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