healthy

vegetarian, vegan, health, healthy living, eating, food, reasons why
3 Reasons to Reduce Your Meat Consumption That Benefit Humans, Not Animals
3 Reasons to Reduce Your Meat Consumption That Benefit Humans, Not Animals 960 517 Emilie

In recent years more and more of the United States population have been adopting vegetarian and vegan lifestyles. However, according to Forbes the U.S. is also the second most eat-meating country in the world. Many who choose “veg” lifestyles do so to fight animal cruelty, or to maintain a healthier diet. In fact, a British study cited by Choose Veg shows that eating vegetarian can reduce your risk of heart disease by over 30%. However, although many people understand why animal-lovers adopt these lifestyles, few realize the impact that a meat-heavy diet has on mankind. Here are three crucial reasons why every human should be embarking on Meatless Mondays.

It Helps the Economy

A recent article from The Atlantic called attention to a study found in the Proceedings of the National Academy of Sciences that analyzed the economic effect of various dietary choices. You can read the article in its entirety here, but we will explain the gist. The study demonstrated the vast costs to our country for maintaining so many meat-heavy diets. The reason that meat-heavy diets cost the U.S. so much is three-fold. First, meat-heavy diets have extremely detrimental effects on our environment (explained in the next section), and thus it costs a lot of money to try to counteract these effects on the environment. Secondly, meat-heavy diets are correlated with diabetes, heart disease, obesity, and many other health issues which lead to increased health care costs. Finally, producing energy and protein from animal products vs. plant-based products is far more costly. In fact, the study estimates that it will cost the U.S. $1.6 trillion by 2050 if current meat-heavy diets continue in our country, whereas if everyone switched to more balanced reduced-meat diets, it would save the U.S. $191.7  billion (even more for those who become vegetarian and vegan). Even vaster economic savings would occur worldwide if other countries increased their plant-based eating, but the U.S. would benefit more than others due to its greater-than-average meat consumption. Other studies have also shown side benefits from less meat consumption in the U.S., like reduced costs for corn production.

It Helps the Environment

Ever wonder what meat production does to our environment? The Guardian has a great article that discusses these many impacts. In the U.S. most of our animals are bred simply to be killed and eaten. Having such a vast number of these animals on earth results in increased greenhouse gases and methane. In fact, emissions from meat-centered farming exceeds the amount of emissions resulting from all forms of transportation combined. Such methane and greenhouse gases come from animals farting, their manure, and the destruction of their carcasses (among other factors). Farming animals also uses a great amount of the planet’s oil, and factors such as fertilizer contribute to pollution. You may think that these issues will result from any type of farming (including that of plant production). However, the environmental impact is far greater for animal farming because farmers must produce grain which is fed to the animals, which we then eat. Thus, factors like fertilizer impact the environment for years as the animal is raised, and as grain is produced for the animals. Producing soy protein uses 8% as much fossil fuels and 7% as much water as producing the same amount of protein from animal products.  Meat production leads to increased deforestation (even much of the rainforest has been destroyed for pasture), use of water (that animals drink over their life), air and water pollution (from polluting gasses and animal waste), flooding (from overgrazing), and soil erosion. In fact, eating a vegan diet actually results in a reduction of carbon emissions twice as large as that from driving a Prius.

It Reduces the Extreme Amount of Resources Used by First World Countries

World poverty is always a critical issue to keep in consideration, especially with increased population growth on the planet. Meat production uses far more resources than plant-based food production. Why? Because in order to consume animals, we must first produce plants and grains to feed these animals, which we then eat. In fact, 70% of the grain produced in the United States is used to feed animals, not humans. Additionally, 30% of the world’s land is used for farming animals just for meat consumption. This does not include farmlands for grain or plants. Thus, the way in which we currently eat in most first world countries uses an imbalance of precious resources that far surpasses what we need to use. Another article from The Guardian explains the need to manage our resources better. Due to the massive increase in world population over the years, we have minimum resources that must be used wisely to feed everyone on planet Earth. We cannot simply increase food production to handle population growth, we must be aware of the way we are using the resources that we have, and the truth of the matter is we could feed far more people if we used some of that grain for feeding people directly instead of feeding cattle which are later eaten. You can read this entire article by following this link.

To learn more about how to incorporate vegetarian meals into your diet, check out ChooseVeg.com.

"Get Ready to Save the World." ChooseVeg.com. N.p., n.d. Web. 10 Aug. 2016.
Lusk, Jayson L., and Bailey F. Norwood. "Some Economic Benefits and Costs of Vegetarianism." Agricultural and Resource Economics Review 38.2 (2009): 109-24. Web.
Moves, iphone, fitness, app, exercise, healthy, lifestyle
Fitness App “Moves”: App Review
Fitness App “Moves”: App Review 484 1024 Emilie

Most of us are always looking for ways to be more active. New fitness gadgets and watches, like Fitbit, give us quantifiable fitness measures that motivate us to get moving. But not all of us want to spend lots of money on a Fitbit! So what about free fitness app options? This past week I checked out the fitness app Moves, which is designed to track your daily activity. Take a look at Moves in the AppStore here.

Overview

Moves is basically a glorified pedometer. It tracks a steps, mileage, length of time exercising, and even calories burned. It aims to track 3 types of exercise: walking, running, and cycling. The cool thing about Moves is that it shows your exercise in an easy-to-read, timeline format. The timeline shows your general location, and the time periods during which you were exercising.

Pros

Moves is aesthetically pleasing and incredible easy to read. The app shows three main circles: the green one showing your “Walking” information, the blue one showing your “Cycling” information, and the purple one showing your “Running” information. The default of each circle shows the number of steps you have taken (except for the “Cycling” circle, where the default is mileage). However, by simply tapping on each circle, you can see mileage or length of time you performed the activity. You can also see calories burned if you turn on the calorie setting.

The app appears to be fairly accurate with distance and step count. I compared it with my iPhone Health app, and sometimes the Moves step count was slightly greater, and other times it was slightly lower. Each day, the two apps always had a similar step count. Additionally, if you keep your Moves app open it will show your step count increasing in front of your eyes. I did this for awhile while I was walking, and the step count seemed very accurate. The first 20 steps or so may not be incredibly accurate (which is common with pedometer-style apps), but once you have taken about 20 consecutive steps you will see high accuracy.

Unlike some step counting apps, Moves does a good job of not counting transportation as exercise. Instead, your timeline will show your starting location, then “Transport,” followed by your destination location. It also does a great job of tracking your location and routes. This is cool because you can go back and see the path that you took while exercising. This gives you a much better sense of where you exercised, when you exercised, and how long you exercised: making you much more aware of when you are being active and when you are being stagnant.

The app is so simple. It doesn’t have any crazy functions, and instead sticks to the basics. It doesn’t try to do too much, and thus it does its simple functions well. It is easy to find information, and even your exercise routes are simply color coded and easy to read.

Cons

Because one of the app’s main functions is tracking your step count, it’s perplexing that there is no step count total. The app shows number of steps taken while walking, as well as the number of steps taken while running, but does not add them together (at least anywhere I could find). This seems like an obvious flaw since many people most likely use the app to set step count goals for themselves. Thus, if you are using Moves to track your step count, you will have to manually add your running and walking steps.

It does not differ greatly from the iPhone health app, already built into your phone. The primary difference is that your Health app will show a total step count, whereas Moves shows the breakdown of your exercise activity. Both show your activity over previous days (although the Moves app shows a more detailed analysis and is easier to read). However, even on the Health app you can see a timeline of your exercise. For instance: 93 steps at 4:03 PM, 136 steps at 4:21 PM. Overall it is simply less comprehensive, and more difficult to read and make sense of.

Sometimes the app inaccurately represents your activity. Although the step count appears quite accurate, the app does not always understand what activity you are engaging in. For instance, at one point I was walking and Moves thought I was actually cycling. At another time I was kayaking (which Moves is not supposed to track). Most of the kayaking it denoted as “Transport” (aka driving-type activities), but the last five minutes of my kayaking Moves believed that I was walking (despite the fact Moves showed my exercise route to be in the water)!

There are a few other drawbacks of the app that make it less appealing to use. First of all, it rapidly kills battery life. You can turn on a battery saving mode on the app, but it will decrease the step count accuracy. Overall, the app was designed with the idea that users will charge their phone every night. Although the designers are aware of the battery-draining problem, they believe your phone should still make it through the day without dying. The other main problem is that you must have your phone on you at all times. That means that if you are getting breakfast ready, or generally moving around your house or office, you will only see the step count increase when your phone is with you. For me, this can be annoying because I rarely carry my phone with me except for when I absolutely have to.

Would I Recommend it?

Despite some obvious drawbacks, I think Moves succeeds at accomplishing its two primary purposes: 1) making you more aware of your typical activity habits, and 2) giving you easy to read information to set goals for yourself. For those without a FitBit, its a great way to be aware of your exercise and get more active!

tea, healthy, healthy living, antioxidant, cognitive effects, cancer treatments, dementia treatments
We Bet You Didn’t Know Tea Could Do This
We Bet You Didn’t Know Tea Could Do This 960 599 Emilie

We’ve all heard that tea is amazingly healthy, but do you actually know why? We didn’t, so we decided to look through scientific research to find some of tea’s most impressive functions. We were shocked by just how much tea can do, and we’re sure you will be as well! This list will turn you into a tea drinker in no time.

1. Improves cognitive attention. Not only does tea make you more alert, it also improves your cognitive attention in several ways. Attention refers to the ability to focus on specific information, while cutting out less important information. A recent double blind study showed that black tea aids with visual accuracy with attention tasks. So the next time you’re trying to concentrate on one task, don’t just rely on coffee, reach for the tea!

2. Antioxidant properties. Green tea is especially high in antioxidants, which is awesome for your health in many ways. Antioxidants help improve your immune system, decrease risk of heart disease, and has a helping role in preventing all other kinds of diseases.

3. Anti-aging effects. White tea is less processed than any other caffeinated tea- black, green or oolong. Therefore, it has additional health benefits that other teas do not have. White tea has high antielastase and anticollagenase properties, which leads to anti-aging effects for your skin and lungs (among other organs). That means white tea will have you looking and feeling younger.

4. Anti-obesity effects. White tea has been shown to be the tea most effective at stimulating lipolytic activity. What does that mean? It means that white tea helps break down fat better in your body. This decreases stores of fat deposits, and fights against obesity.

5. Anti-cancer effects. Recently, studies have shown that dandelion roots actually have antioxidant and detoxifying effects. But, even more astonishingly, they actually increase apoptosis (otherwise known as cell death) in pancreatic cancer cells. There are also studies that suggest these same effects may occur with leukemia and melanoma cancer cells. With such amazing effects, grab some dandelion root tea for yourself. White tea has also shown to increase apoptosis in regards to non small cell lung cancer.

6. Anti-dementia effects. Dementia has no cure, and while tea does not cure dementia, green tea has been shown to slow its effects. Some studies have even shown improved cognitive functioning in dementia patients after they begin to drink tea regularly. The reasons behind these effects are not entirely clear, but it may be because tea leads to increased frontal and parietal lobe connectivity. It may also work by enhancing the health benefits of dementia medicines.

7. Anti-diabetes effects. It turns out that black tea actually fights against type 2 diabetes. Research suggests that by drinking 3-4 cups a day, your risk of diabetes  decreases by 20%.

8. Improves bone health. Although most bone-related tea studies have been done on non-human animals, there is research suggesting many types of bone benefits from drinking tea. This includes prevention of bone loss from aging, and the increase of many other bone health and strengthening properties.

Believe it or not, this is just a short list! Tea has also been linked to improvement with cardiovascular disease and improved feelings of relaxation. So sit down and grab a cuppa, you won’t be sorry!

Shen, Chwan-Li, Jia Han, Shu Wang, Eunhee Chung, Ming-Chien Chyu, and Jay J. Cao. "Green Tea Supplementation Benefits Body Composition and Improves Bone Properties in Obese Female Rats Fed with High-fat Diet and Caloric Restricted Diet." Nutrition Research 35.12 (2015): 1095-105. Web.
Da Silva Pinto, Marcia. "Tea: A New Perspective on Health Benefits." Food Research International 53.2 (2013): 558-67. Web.
Lorenzo, Jose Manuel, and Paulo Eduardo Sichetti Munekata. "Phenolic Compounds of Green Tea: Health Benefits and Technological Application in Food." Asian Pacific Journal of Tropical Biomedicine6.8 (2016): 709-19. Web.
Ide, Kazuki, and Hiroshi Yamada. "Clinical Benefits of Green Tea Consumption for Cognitive Dysfunction." PharmaNutrition 3.4 (2015): 136-45. Web.
Mao, Jenny T. "Chapter 3 – White Tea: The Plants, Processing, Manufacturing, and Potential Health Benefits." Tea in Health and Disease Prevention(2013): 33-40. Web.
Giesbrecht, Timo, Charlotte M. Walden, Leo Van Buren, Pieter C. Van Der Pijl, and Eveline A. De Bruin. "Chapter 115 – Attention Benefits of Tea and Tea Ingredients: A Review of the Research to Date." Tea in Health and Disease Prevention. By Suzanne J.L. Einöther. London: British Library, 2013. 1373-384. Print.

Bollinger, Ty. "The Cancer Fighting Medicine That’s Growing in Your Yard." The Truth About Cancer: Educate, Expose, Eradicate. N.p., 2016. Web.

efficiency, productivity, happiness, health, life hacks
5 Life Hacks on Self Improvement
5 Life Hacks on Self Improvement 960 640 Brenda

The road to self improvement can often be difficult and we may find ourselves not knowing where to begin. It’s hard to know if we’re doing the right thing, at the right time, yet we keep going in hopes that we will guide ourselves in the right direction. I have compiled some of my best tips to help in your personal growth journey. Some of them are simple steps in which you can engage in immediately, while others are bigger steps which take a more conscious effort to act on.

  1. Read a book everyday

Books are concentrated sources of wisdom. The more books you read, the more wisdom you expose yourself to. Some of my favorite books that I have come across and have recommended to others are The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change by Stephen R. Covey, Who Moved My Cheese by Spencer Johnson, and Feeling Good: The New Mood Therapy by David D. Burns.

  1. Let go of the past

Now is the time to let go. Letting go can be difficult. Letting go of people, unhealthy relationships, expectations, desires, ideas… the list goes on. Every day, every moment presents an opportunity to create ourselves anew, to shrug off the baggage of the past, open ourselves up to the possibility of the moment and take action to create an incredible future.

  1. Unplug from social media

Last year I decided it would be a good idea to get rid of all social media accounts for a period of time and it was the best decision I have ever made. I found myself becoming immersed in follower requests, messages, likes, and friend updates. I was so focused on others and how I portrayed myself on social media that I slowly realized I was wasting my time by being so consumed in media, and getting less real things done. Even if you don’t get rid of all social media completely, unplug from social media at least once a week or for a few hours each day.

  1. Learn to laugh at situations that would normally make you angry

Laughter is truly the best medicine. We realize that in life, things may not always work out the way we wanted them to, or expected to, but we must work with the cards we are dealt. Not everything has to be taken as a serious or frustrating issue. Take it easy and live lightly!

  1. Get yourself a journal

The simple act of journaling has the ability to change your life. It provides you with clarity and organization, which in turn, aids you in realizing your dreams and desires. By journaling, negative emotions can pass through your writing without them feeling like a permanent obstacle.

happiness, healthy living, office, workplace
5 Simple Changes for a Happier and Healthier Workplace
5 Simple Changes for a Happier and Healthier Workplace 960 640 Emilie

It seems like every year offices become more and more focused on productivity and streamlining processes, and less focused on the health and happiness of employees. But not only should we care about the wellbeing of our employees because we want them to be happy, we should also remember that keeping employees happy and healthy actually improves productivity. When employees’ health and happiness rates drop, so does burnout and turnover rates. So whether you are an employee or employer, here are 5 ways you can make simple changes to make the office your happy place.

1. Increase views of vegetation and green space. Studies have shown over and over that happiness increases when we have regular scenic views or are surrounded by other greenery. Of course, the ideal scenario is to have an office with a large window overlooking a park or other vegetative view. However, most of us don’t have this as a viable option. Instead, try bringing additional plants into your workplace. If you do have a window near you, try rearranging your desk or chair so that you have better sight-lines to see outside. Being surrounded by plants and vegetation instinctively improves our mood because of biophilia, which is the term that refers to our innate connection to other living systems. Having these plants to water each day and take care of will make you feel more cheerful.

2. Foster those friendships. It shouldn’t be surprising, but having those close friendships in the workplace is incredibly important to being able to maintain the tedium of the daily grind. Often times the people we work with are more important to our happiness than the actual work itself. Employers should try to foster interaction, group bonding and acceptance amongst their employees. Remember, happy employees means a better work environment and more effective productivity.

3. Make your workplace your own. We spend so much time decorating our homes. We hang up pictures of our family and favorite memories, we decorate with our favorite decor, and we buy new furniture to make each room reflect our identity. But why do we spend so little time making our workplace feel like home? After all, we probably spend more waking hours there than in our actual houses. Try finding a new shelf for your desk, or get some cubicle wallpaper. There are tons of ways you can spruce up your workspace through personal mementos and your own design flairs. Making your workspace feel homey should be just as important as making your actual house feel like home.

4. Get moving! We all know that during the work day it is difficult not to be too sedentary. However, there are many small ways to be more active throughout the day. Treadmill desks have been shown to benefit postprandial glucose levels and cholesterol levels, and both treadmill and standing desks have been shown to improve psychological wellbeing. You can also try bringing some light weights to use as you are on phone calls, or take a quick walk around the building every hour or so to stretch your legs.

5. Work for flexibility. Research has shown that flexible workplaces result in increased feelings of empowerment as well as improved quality of life. Employers should be aware of this relationship in order to increase happiness and efficiency within their employees. Of course, employees only have limited control over how flexible their workplace is, but there are several ways you can work to increase flexibility. A flexible workplace is one in which you are allowed to complete your work in convenient ways. Be firm about not completing tasks when you are not available, such as outside of office hours. On the flip side, when you are allowed flexibility, prove that you can accomplish the task effectively even with added leniency.

Gilchrist, Kathryn, Caroline Brown, and Alicia Montarzino."Workplace Settings and Wellbeing: Greenspace Use and Views Contribute to Employee Wellbeing at Peri-urban Business Sites." Landscape and Urban Planning 138 (2015): 32-40. Web.
Chaiprasit, Kemakorn, and Orapin Santidhiraku. "Happiness at Work of Employees in Small and Medium-sized Enterprises, Thailand." Procedia - Social and Behavioral Sciences 25 (2011): 189-200. Web.
MacEwen, Brittany T., Dany J. MacDonald, and Jamie F. Burr. "A Systematic Review of Standing and Treadmill Desks in the Workplace." Preventive Medicine 70 (2015): 50-58. Web.
Subramaniam, Geetha, Peck-Leong Tan, Balasundram Maniam, and Ershad Ali. "Workplace Flexibility, Empowerment and Quality of Life." Procedia - Social and Behavioral Sciences 105 (2013): 885-93. Web.
DiPirro, Dani. "5 Tips to Make Work Your Happy Place." Livehappy. N.p., 26 Jan. 2016. Web.
deskercise, exercise, workout, desk, office, bicep curl, push up, strength training, matthew locascio, wellness, health, lifestyle
Deskercises: Shred in Your Suit
Deskercises: Shred in Your Suit 859 643 Emilie

By: Matthew Locascio

Welcome to the second installment of my weekly blog Deskercises. Showing you how to get a great workout from the confines of your cubicle. Today we’re focusing on upper body exercises you can do while in the office.

Let’s start off with a great warm up and terrific way to rip up those chest muscles. I like to call this one the Office Pleasing Push-Up. Make sure to clear off a small space at the front of your desk. Now place your hands on the edge of your desk at shoulder length apart. While standing move your feet backwards to about a 45 degree angle so that you are holding yourself up on an incline.

With feet now back and even, hands shoulder length apart grasping the edge of the desk and arms extended, do a push up motion. Note that when your body comes towards the desk your chest should be in alignment with the edge of the desk. Try to do anywhere from 10-15 push-ups. Take a one minute break in between and repeat 3 times!

Next we have the Deadline Extension Tricep Extension.  This exercise works the backs of your arms more often and affectionately referred to by people who suffer from flab in that area as “their wings”. While standing grab a heavy book, stack of reports or papers, or anything else with decent weight.

Now while grabbing with both hands hold it behind your head in the area of your upper back where your shoulder blades meet. Keeping the area from your elbows to your shoulder blades in place extend arms upward above your head while only moving your forearms. You should feel the burn in your triceps and make sure not to clunk yourself in the back of the head while doing this! Try for 15-20 reps take 30 seconds in between and then repeat 3 times.

Now for my favorite exercise the Book Worm Bicep Curl. Take two books of the same size and weight and place one in each hand. The heavier the better as long as the weight is not over bearing. While seated at your desk or standing place elbows in at the sides and lock into place so that there is no movement above the elbow.

Now do alternating Bicep curls. Try to stay even balanced whether seated or standing and really try to focus on using those Bicep muscles to lift the books. Try for 20 reps each arm, take 30 seconds and repeat 3 more times.

Finally let’s try to get that posture perfect for your big meeting with the boss with what I call Suit Flexing Shoulder Squeezes. Remember first impressions are everything and if you’re hunched over its going to give off the wrong one. While seated at your desk straighten out your back and squeeze your shoulder blades back and together as if someone has poured an ice cold drink down your back or as if you are trying to hold your favorite work pen between your shoulder blades. Be careful not to shrug the shoulders up as this could hurt your neck. Squeeze and hold for 10-15 seconds. Repeat 6 more times.

Do these exercises and you’ll be looking better in your work attire then you ever could’ve imagined! Best of luck in your workout. Enjoy!

About the Author, Matt Locascio 

Matt is the owner of IHT (In-Home Training LLC).  Matt has been working with North Jersey residents in exercise prescription and fitness training for over 10 years!

Skills

  • Exercise Science
  • Sports Medicine
  • Weight Lose Programs
  • Bridal Bootcamps

Achievements

  • Certified by the American Aerobic Association International (AAAI)
  • Certified by the International Sports Medicine Association (ISMA)
Contact Matt – Email: info@inhometrainermatt.com; Phone # 908-875-3241