Own My Health Daily Podcast: Recent Episodes
Own My Health, LLC
Are you wanting to take control of your health but aren't sure where to start? Check out this episode to see where you should put your focus.
The environment you set up for yourself will have a dramatic impact on your ability to achieve the health that you want.
Regular potassium intake can help keep your blood pressure in check. Tune it to hear about the best sources of potassium.
The power nap is one of the best health tools around! Find out what your sweet spot is!
https://www.masterclass.com/articles/matthew-walkers-defense-of-napping#5-benefits-of-napping
Cocoa powder offers some powerful health benefits. Check them out and enjoy!
https://pubmed.ncbi.nlm.nih.gov/24100674/
Make the stuff you want to do easy and make the bad habits hard to do. Your environment makes a difference.
The University of Utah offers 7 health benefits of positive relationships in your life.
https://healthcare.utah.edu/healthfeed/postings/2017/02/relationships.php
Beans are a staple in any healthy diet. Afraid of what beans might do to your stomach? Tune in to get a few tips.
Hydration during the winter is as important as it is during the summer. See what the AHA says about staying hydrated.
https://www.heart.org/en/news/2019/12/19/are-you-drinking-enough-water-during-winter-months
It is important to spend some time thinking about how your food choices not only affect you today but in the future as well.
Get ready to pump that iron. Learn about the benefits of strength training and how much you should do each week.
We are a couple weeks in, how are you holding up? If you aren't off to a great start, tune it to see how to stay on track.
Here are some great tips to help you prepare the night before for an awesome workout.
https://www.runnersworld.com/training/g22815161/nighttime-tips-for-morning-workouts/?
Take a few moments today and think about the dust in your house. Is that contributing to your allergies?
If you spend a lot of time at a computer then there is a good chance that your chest muscles are tight. Check out these three awesome stretches to open up your chest!
Oats are a powerhouse of nutrition. See why the American College of Sports Medicine recommends oats for athletes.
https://www.acsm.org/all-blog-posts/certification-blog/acsm-certified-blog/2021/12/15/benefits-of-oats-for-athletes
Check this one out to get the basics of what macro and micronutrients are as well as a great tool to see how much you need!
https://www.nal.usda.gov/legacy/fnic/dri-calculator/
Seasonal Affective Disorder, SAD, can severely impact mood and energy levels during the dark months of year. Learn about the symptoms and some of the things you can do to feel better.
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Body weight squats are a great exercise that almost anyone can do. Learn a few modifications that increase the workload without adding any weight.
Take a few minutes and reflect on some of the health improvements you have made in 2021. Keep it rolling into 2022!
Having a strong rotator cuff is a necessary part of a healthy shoulder. Learn some very basic exercises to keep your rotator cuff in great shape!
Walking is a key aspect of a healthy lifestyle. Here we go through some ways to take your walking to the next level.
This holiday season, stay on top of your fiber intake. With a little bit of planning, you can continue to enjoy your holiday foods but also be taking care of your health.
Giving helps you feel better, but it actually does a lot more than that for your body. See why you should find more reasons to give or serve this holiday season. https://health.clevelandclinic.org/why-giving-is-good-for-your-health/
Get some tips on how to set up your home to create an environment that supports longevity.
https://www.wellandgood.com/home-design-longevity/
Focusing on whole foods means getting more nutrients in each bite. See how some small changes can increase the amount of whole foods you consume.
The social environment that you engage in has a profound impact on the habits and lifestyle you develop.
Today, check in with yourself about your caffeine intake and see if you need to make any adjustments to improve your sleep.
Today we talk about exercise habits and how to keep the momentum going. How does missing one workout affect your habit? https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674
Today we get into what makes up a good pre workout snack. Take these principles and find the foods that you like best!
Today we revisit the optimal sleep temperature for your bedroom. Perhaps now that it is cooler outside, you will be able to get your room to the optimal level.
Your mattress plays a key role in your sleep each night. Check this out to see when you should consider getting a new one.
Mental fitness is one of the core pillars that play into your overall health. Today we break this down and give you some insight to help navigate the challenge of optimizing mental fitness.
Today, you are in charge. Listen to your body and give yourself some advice, you won't be wrong.
A staple in healthy eating, beans and other legumes should not just be consumed every week or even every day, but every meal!
Here we run through some causes knee pain and give you some tips that you should consider to help alleviate your pain.
Should you use a weighted blanket to help you sleep? Tune in to see who may or may not be a good candidate for a weighted blanket.
Pomegranates contain high levels of antioxidants, helping fight off inflammation. How does it stack up compared to red wine and green tea?
https://www.health.harvard.edu/heart-health/fruit-of-the-month-pomegranate
Here are the top 15 foods with the lowest likelihood of having pesticides and are therefore, not quite as important to buy from the organic section. Check out the list and hopefully save some money that you can spend on organic foods from the dirty dozen list.
Today, focus on the small victories. You can't make big changes without getting small wins, today.
Is 100% fruit juice healthy? Learn how juice differs from whole fruit when it comes to nutrition quality.
Here are 12 tips from Harvard Health about holiday eating. Having a plan can help you feel great about your holiday eating.
Pilates focus on core strength and stability which helps support a healthy and injury free body. Check out this episode to get a taste of what pilates has to offer and how to get started!
https://www.verywellfit.com/what-is-the-pilates-method-of-exercise-2704855
Gratitude is one very easy way to improve happiness and health. Use this week to improve your level of gratitude.
https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
See what a recent study about skiing has to do with anxiety and more importantly, how it can help you!
Tempted to skip the shower after working out? Check out this episode to see why that might not be a great idea.
This episode highlights the new challenge on the portal focused on turmeric consumption. Check it out and get after it!
Take some simple steps to ensure your mind is nice and clear when your head hits the pillow.
Dr Andrew Weil is known for the 4,7,8 method which is a breathing exercise based off of an ancient yogic technique called pranayama. See how it can help you sleep tonight!
Dry cool weather can easily dry up your skin. Make sure to implement these recommendations to keep your skin nice and soft this winter.
Just because it is cold outside doesn't mean you shouldn't be drinking those fluids! Get some good winter hydration tips to make sure you stay hydrate even in cold weather.
See what the American Heart Association has released for the 2021 guidelines for optimizing cardiometabolic health. Review the list and see how you can reduce your risk of disease.
Every once in a while it is wise to take a moment and assess the medications and supplements you take. Run through the list of questions in this episode to make sure you are still taking the right stuff.
Your gut mircrobiome plays a key role in your health. Learn how eating a variety of plants each week contributes to a healthy gut, leading to a healthy you.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366966/ https://www.mymicrobiome.info/news-reading/the-american-gut-project.html
Check this episode out to see how the time shift this weekend might disrupt your sleep and see what you should be doing now to prepare!
Oats are one of the healthiest foods we can eat. But they come in a variety of different forms. Which one is the healthiest or does it even matter? Tune in to find out.
Spending too much time looking at your phone or a computer screen can lead to forward head posture. To avoid this causing problems, be sure and follow the exercises described in today's episode and check out the video on the portal.
The amount of time you spend in bed does not always equal the amount of sleep you actually got. Make sure you are getting enough of actual sleep time to avoid the consequences of sleep deprivation.
Here is a challenge that will take 30 seconds to complete. It may add years to your life. See what it is!
If you are looking to keep your blood sugar under wraps, see how vinegar might be a tool worth utilizing. https://diabetesaction.org/article-vinegar
See how child's pose can be a great exercise to help you relax as well as increase your flexibility. Spend some time in this pose today!
Healthy relationships have been shown to help improve health and lifespan. Take some time today to assess the relationships in your life.
John Wooden is famous for his philosophy on success. See how the same formula for winning college championships can also help you improve your health.
Is buying organic food worth the high price tag? Are there certain foods that you should buy organic? Get answers to these questions and more in today's episode.
Being active is a key component to a healthy lifestyle, leading to reduce risk of disease and a longer life. Take moment today to think about how you can be more active.
The type of bread you eat can make a big difference on your health. Today, take a moment and look at the bread you eat. How much fiber and protein is in each slice? Switching to whole grains can significantly increase the amount of good nutrition you get in each slice.
Nuts should be a part of your daily fuel plan. They are a great source of healthy fat, fiber and other nutrients.
Your mind needs to recover just like your body does. Be sure and plan out your mental recovery activities just like you do your physical recovery.
Maintaining good flexibility is important to help you avoid injury. Work this into your routine each week get the best results. Tune in to get some stretching tips from the Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
Smoothies are an effective and delicious way to pack in the nutrients. Here are 5 tips to get the most out of your smoothies.
A cancer diagnosis is often devastating and life altering. See what the connection is between processed meat and cancer so that you can help reduce your risk.
By focusing your nutrition on whole foods you can ensure that you will not only get adequate fat, protein and carbohydrates, but you will also get all the other vital nutrients.
Learning how food can help you hit your water intake goal is a great way to stay hydrated and pick up some vitamins and other nutrients. See what what foods can help you hydrate.
Are you looking to get the most out of each night? There is one sleep tip that towers above all the rest. See which one it is and how you can use this to optimize your sleep!
This is a great visualization technique to get you meditating with ease. If you have ever wanted to start meditating and tap into the benefits, then check this one out!
Does tofu cause cancer? What about the GMO's? Tune in to get the scoop on tofu and why you should consider eating more in your diet.
http://www.ncbi.nlm.nih.gov/pubmed/18006917 https://www.hsph.harvard.edu/nutritionsource/soy/ http://www.ncbi.nlm.nih.gov/pubmed/18182974
If you find yourself waking up earlier than you want and can't go back to sleep, tune in and see how magnesium might be able to help!
If you like hummus, check out this episode and see why you should find ways to eat more of it. What are the nutritional components that make this food so great?
As we approach the 4th quarter of the year, think back to your goals for 2021 and how you can finish off the year strong. The game isn't over just yet!
Learn how to reduce blood pressure by increasing your intake of plant foods. Find out which plant foods bring the best results.
Are you interested in what your 10 year risk of heart disease and stroke are? Tune in to see how you can find out an estimate. Also, see what you can do to lower the risk.
Are you interested in a performance enhancing drug that is free, legal and has no side effects? Well that is what proper sleep provides to you. Tune in to see how sleep improves performance. https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep
Today we revisit body scan meditation. This is one of the easiest forms of meditation. If you are looking to start a simple meditation practice, this episode is perfect for you. Let's get started!
See how using the power of the streak can help you build amazing new habits. Start small, build the streak and then watch as this energy fuels other changes in your life.
If you are looking to reduce inflammation, add healthy fat to your diet and increase the absorption of vitamins A, D, E and K, then avocados are a great way to do that. Also, learn about the best way to peel an avocado for maximal nutritional benefit.
Learn what you should look for in any suspicious mole to know when to get it checked out. Catch it early, the easier it is to treat.
How well do sleep trackers work and why should you consider getting one? Check it out and see how to use them best to optimize your sleep.
Learn about this fungus and how to recognize it on your skin. You will also learn the first line treatment and when to see a doctor.
Feeling sluggish and tired? You're not alone. This is one of the most common symptoms that patients report. Tune in to determine if it's your lifestyle or a medical issue causing your problems.
Looking to enjoy healthy food more? Make sure you give your taste buds enough time to adjust before throwing in the towel.
With new research coming out each day, how do you keep it all straight while also taking advantage of new insight?
If you were to make one change to improve your health, increasing your consumption of cruciferous vegetables would likely be the most beneficial. Tune in to see why!
Taking time to assess and plan your food environment is essential to properly fuel your body consistently. In your moment of need, you will reach for whatever is most easily accessible, make sure it is something good.
Keeping your immune system in tip top shape is necessary to be ready to do the things you love. Check this episode out to learn 4 ways to do just that.
What is causing you stress right now? It is important to identify your stress sources in order to effectively manage them and ultimately reduce your risk of disease.
Check out this episode to learn about good fiber sources. I guarantee one of these will surprise you!
Are you a morning person or night owl? Do you adjust your schedule to accommodate this preference? Tune in to this episode to see whata chronotype is and how to find out what you are.
How does telomere length relate to aging and exercise? And what is a telomere anyway? Here we get in to just that. Find out how you can delay aging!
Learn what causes reflux and how you can reduce your symptoms. Also if you take medication for reflux, you may be at risk of a vitamin deficiency. Tune in to find out what to watch for.
Being successful is about connecting purpose with habits. Make sure you have solid reasons for why you want to live a healthy life.
Today we are talking about vitamin D. This vitamin is necessary for teeth and bone health as well as boosting immunity. Check this episode to know how much you should get each day!
Berries are a food that you should be eating every single day! Full of antioxidants, they can help reduce your risk of disease.
Overconsumption of calories can lead to disease. Over consumption of negative information can do the same thing for your mental health.
BJ Fogg gives us the term habit stacking. This principle can help you make the changes you care about. This helps you set yourself up for success by making small changes that bring big results.
You have been breathing your entire life but are you doing it correctly? Here we have a simple test for you as well as instructions on how and why to breathe properly.
The Glymphatic System was officially described in 2013. Listen to this episode to see what it is, why it is important and how you can make a change today to improve it. Check it out!
Bananas are very versatile and delicious food. What is the secret to preventing them from ripening too fast? Check it out!
Should we rename our medical system sick care? If so, then what is health care? Tune in to find out.
The food may be fast, but it is slowly increasing your risk of deadly disease. Today we give you a practical tip to make a small change to your fast food order.
Choosing the right peanut butter can be the difference between a health food and junk food. Check it out to see how.
Are you looking to boost athletic performance while also boosting immunity and improving blood pressure? Then see how beets can help you get there.
There are so many benefits to your physical health from exercise, but how does it help your mental health? Today's challenge might be something you've never done before. Check it out!
Making changes is hard. So think about the easiest change you could make and get after it.
Your shoes are an important part of your exercise plan. Learn how to choose the right ones.
The ANDI score ranks foods based off of their nutrient density. See what foods top the list!
This episode walks you through the basics of a good foam rolling session and highlights on areas you should focus on.
How much added sugar do you consume in a day? Tune in to see what the recommended daily limit is? You might be surprised...
Check this one out to get 7 great tips to reduce your stroke risk. Learn how word FAST can help you recognize the sings of a stroke.
See why this vitamin is vital to your health and how to make sure you get enough each day!
What's the difference between these medications and when should you use each? Tune in to find out!
Planks are a great exercise to work into your routine each week help build core strength leading to improved posture and easier movement.
How much protein? Also, get a nice tip about how to choose the best protein sources for you!
Learn how to sprinkle in mindfulness breaks throughout the day to make sure you stay in check.
Spending time in nature is a great way to boost your mental fitness. Check out this episode to see how much time you should spend in nature each week for the greatest benefit.
If you are looking for a way to get an extra mental boost for the afternoon, then look no further than the power nap!
Breathing exercises are a great way to help reduce stress and improve your mental health. In this episode learn about how to do alternate nostril breathing.
This week we get into how to take care of your mental fitness. First up is implementing meditation. Tune in to see why you should make this a part of your daily routine.
A proper recovery plan is vital to your training plan to ensure you avoid injury. Tune in to this episode to see why and how you can make recovery a part of your plan.
Weekly strength training is an important part of your exercise plan. This episode gives you the tips you need to implement strength training safely.
Your body is meant to move. By adding mobility and flexibility training to your plan you are setting yourself up to move freely.
Episode 1 of movement week dives into an active lifestyle and the importance of moving even outside your exercise sessions.
Today we finish up nutrition talking about why turmeric is so powerful as well other spices to help with nausea, menstrual cramps allergies and blood sugar.
Today we get into fiber intake and why whole grains, beans and legumes should be a part of your every day diet.
What you eat is important, but so is how much you eat. Tune it to get some tips on knowing how to make sure you aren't unknowingly consuming more or less than you thought.
Get the breakdown of how much you should eat each day. Plan ahead, enjoy it and get all the benefits of these great foods.
Welcome to nutrition week, episode 1! Today is about fluid intake, how much water to drink and why drinking calories isn't quite the same as eating them.
Your body and mind both need to relax in order to get great sleep. Tune in for some tips on how to relax before bed.
What you eat and drink can have an influence the quality of you sleep. Tune in to see how caffeine and alcohol among other things affect your sleep.
They environment you sleep in can dramatically impact your sleep. Check this one out to get the basic principles of an optimal sleep environment.
Sleep week episode 2! Your electronic use and light exposure can have a big impact on you ability to fall asleep. Tune in for some great tips on optimizing your electronic use around bedtime.
If there is one thing you must do to get good quality sleep, this is it. Check out this episode to find out why sleep cycle is so important and how to make it happen.
Check out this episode to see what the basic fundamentals of healthy living are and how they will impact the next 4 weeks...and your health!
It's summer time, so make sure you are properly hydrating. Check out today's episode to get some great tips to make that happen.
You may feel full after a satisfying meal, but is your body still in need of nutrients? Check out this episode to make sure you get the nutrients you need.
Check out today's episode to learn about the power of spinach. After listening, you'll want to grab a handful and toss it into your next smoothie!
A healthy lifestyle is about playing the long game. Small consistent efforts pay off in the end. See how being consistent makes all the difference.
If you are looking for a great and easy way to meditate without taking additional time out of your day, try out walking meditation. Tune in to find out how.
It's always easy to make excuses. But today you won't listen to them. Make the changes you want to make, today!
Learn how a warm bath will help you drop your core body temperature and fall asleep quickly.
How you start the day will have a huge impact on the rest of the day. This episode will give you 4 things to think about each morning to make sure you are starting if off right!
Dates are a great fruit, often found as the dried fruit version, are a great way to add sweetness to recipes plus get some fiber and other nutrients.
Tune in to learn how utilizing 20/20/20 can help reduce eye strain which may be contributing to headaches, eye pressure and blurry vision.
Nutritional yeast is a popular food product that can be a great way to increase the protein, fiber and B vitamins in your diet. Tune in to today's episode to see how to use it in your recipes!
Tune in to this episode to walk through how to do a body scan meditation session. Start getting the benefits of meditation in your life, today!
Take some time to think about your ideal healthy day. Listen to the questions in this episode to get your mind thinking. Then, make it happen.
Check out today's episode to see if sports drinks are something you should be using as part of your nutrition and recovery plan.
Belly breathing is a great way to boost the parasympathetic nervous system which helps with rest and relaxation. Learn how you can easily start doing belly breathing today!
Tune in to get 5 tips on how to safely get into running. Do it correctly and you can enjoy all the benefits of running without being sidelined with injuries.
Get your greens in each day with a delicious green smoothies. Tune in to this episode to get some tips on you to easy green smoothies.
Washing your hands is one of the best defenses you have to avoiding illness. Tune in for a great reminder of the importance of regularly washing your hands.
Healthy snacking is an important and enjoyable part of a healthy lifestyle. Check out today's episode to get 7 awesome tips to take your snack game to the next level.
Walking is one of the fundamental habits of healthy living. Check out today's episode to get the details on a walking challenge!
Chia seeds are a secret weapon food that are easy to add in to a variety of dishes to increase the fiber, protein and health fat content.
Food is a powerful medication. Check out today's episode to learn about how what you eat can have an impact just as great as the medication you take.
Whether willpower is finite or just ebbs and flows, it is important to set up good habits to automate your life, especially during the time of day that is hardest for you to make healthy decisions.
Instead of diet and exercise. Start thinking in terms of fuel and training. This shift in mindset might be what you need to be successful at making the changes you want to see.
Sleep apnea can increase the risk of dying from heart disease by 5 times! Tune in to todays episode to learn about the main symptoms of sleep apnea.
In this episode, learn how healthspan is a more important factor than lifespan. Where quality trumps quantity.
Acai bowls can be a healthy meal that you can load up with nuts, seeds and fruit. Tune in to todays episode to see what some of the benefits are and how to start making your own!
Sleep has a large impact on your overall health. Tune in to this episode to learn about how daylights savings emphasizes the connection between sleep and having a heart attack. You might go to bed an hour earlier next spring.
Taking small steps in the right direction is the best way to improve health. In today's episode, learn how focusing on just one meal can lead to big changes.
Apple cider vinegar is a popular food that many people use to treat a variety of conditions. In today's episode, we talk about what the research supports and how to work it into your diet.
Rest days should be built into your weekly workout plan. Enjoy today's episode about putting your feet up and relaxing because, hey, you need it.
Writing out your to do list before bed can help you fall asleep 9 minutes faster. Check out todays episode to learn how.
In the "Power of Habit" Charles Duhigg presents the term, keystone habits. See how this principle can make you an awesome habit builder.
The inspiring story of Chris Nikic, the first athlete with Down syndrome to complete an Ironman provides a great motto for you to follow to become better each day.
Your sleep habits have a great impact on your overall health. Tune in to todays episode to run a mental checklist of your sleep hygiene habits.
Flaxseed is a great way to increase the protein, fiber and healthy fats into your diet without even noticing it.
Today, check in with your health goals. Think about processed based goals that develop healthy habits.
Stretching before bed can help your body relax, improving your sleep. It can also help you recover and feel great the next morning.
Today we dive into 7 of the most common sources of added sugar. One of them might surprise you.
Organizational psychologist Adam Grant puts a name to that dull feeling you might have experienced lately, it's called languishing.
Movement is like lotion to muscles and joints. They need it in order to function properly.
Sometimes you need to take your efforts to the next level. Identify where you can improve, make a plan and get after it.
Quinoa is a hearty, healthy food that can easily be mixed into a variety of dishes. Its nutritional profile is stacked with protein and fiber.
Diet sodas and other artificially sweetened beverages are thought to be healthier that regular sugar. Tune in to see how artificial sweeteners might be hindering your health goals.
Digestive health is one of the top concerns that many people have. Today we are going to run through the basics of the digestive tract, to help build your understanding of how your body works, allowing you to make changes to improve your gut health.
Check out this list of foods to increase in your diet for healthy skin. Heinrich U, Neukam K, Tronnier H, Sies H, Stahl W. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. J Nutr. 2006 Jun;136(6):1565-9. doi: 10.1093/jn/136.6.1565. PMID: 16702322.
Izumi T, Saito M, Obata A, Arii M, Yamaguchi H, Matsuyama A. Oral intake of soy isoflavone aglycone improves the aged skin of adult women. J Nutr Sci Vitaminol (Tokyo). 2007 Feb;53(1):57-62. doi: 10.3177/jnsv.53.57. PMID: 17484381.
Baur JA, Sinclair DA. Therapeutic potential of resveratrol: the in vivo evidence. Nat Rev Drug Discov. 2006 Jun;5(6):493-506. doi: 10.1038/nrd2060. Epub 2006 May 26. PMID: 16732220.
It is important to understand that peak performance is not something that you can achieve each day. Strive for optimal performance which is doing the very best you can that day. Consistently do what is optimal and you will gradually move the needle and improve your health.
Swimming is a great way to tone muscles, improve cardiovascular fitness and maintain flexibility.
Ginger has long been regarded as a natural healing spice. Today I want to hit on some of its biggest benefits and share some tips on how to increase this delicious spice into your diet.
High Intensity Interval Training is a quick yet effective way to get the benefits of exercise without spending hours working out.
We all deal with feelings of anxiety. Having a plan and knowing the tools at your disposal is the first step in dealing with these feelings.
The symptoms or disease you experience are the output of the processes in your body. You need to focus on the inputs such as sleep, nutrition, movement and mental fitness in order to improve your output.
Recovery is an important part of any training plan. Learn how to improve recovery in order to boost performance.
Kale has a nutritional profile that is hard to beat. Learn how to increase your kale intake and enjoy it!
In order to maintain a healthy lifestyle, it needs to be built around activities that you love.
The way you identify yourself has a profound impact on your behavior. Start identifying yourself as someone who lives a healthy lifestyle.
Yoga is a great way to improve sleep, improve nutrition, improve mental fitness and improve the way you move. Listen to today's episode to learn about how yoga can improve on all 4 pillars of health.
Caffeine can negatively impact your sleep. It prevents a build up of adenosine in the brain which is necessary for you to feel sleepy. Try to limit caffeine consumption to only mornings to ensure the best quality sleep.
Today we talk about the importance of strong feet. We go through 3 exercises that can improve foot strength and mobility.
Blueberries are a health boosting power food. Tune in to find out how!
- Mcleay Y, Barnes MJ, Mundel T, Hurst SM, Hurst RD, Stannard SR. Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage. J Int Soc Sports Nutr. 2012;9(1):19.
- Krikorian R, Shidler MD, Nash TA, et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010;58(7):3996-4000.
- Miller MG, Hamilton DA, Joseph JA, Shukitt-hale B. Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. Eur J Nutr. 2017.
- Whyte AR, Schafer G, Williams CM. Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children. Eur J Nutr. 2016;55(6):2151-2162.
- Schrager MA, Hilton J, Gould R, Kelly VE. Effects of blueberry supplementation on measures of functional mobility in older adults. Appl Physiol Nutr Metab. 2015;40(6):543-549.
- Khalid S, Barfoot KL, May G, Lamport DJ, Reynolds SA, Williams CM. Effects of Acute Blueberry Flavonoids on Mood in Children and Young Adults. Nutrients. 2017;9(2):E158.
It is described as a euphoric feeling that you can experience as a result of prolonged aerobic activity such as running. Learn how the chemicals released during aerobic exercise can create this feeling.
The environment around you will have a significant impact on whether or not you are achieving your health goals. If your environment is set up properly it will make it easier to make healthy choices day in and day out.
Resistance bands are a great tool to have in your exercise equipment. One great benefit of resistance bands is it forces your muscle to be under tension throughout the the full range of motion.
Certain plant foods can be a good source of protein. It is possible to get all of your protein needs from plant sources, including the 9 essential amino acids that our bodies cannot make. The benefits to getting protein from plant sources is all the additional nutrients you get in addition to the protein.
When the why is powerful, the how is easy. If you want to achieve great success with your health goals, you need a powerful reason.
If you experience chronic aches and pains with exercise or just daily activities, you are someone who could benefit from an increased focus on recovery. One part of this is using a foam roller. Foam rolling can improve flexibility, reduce inflammation and relieve soreness.
Your intestines are loaded with bacteria. The estimates say that we have somewhere between 30 trillion and 100 trillion bacteria, both good and bad calling our intestines home. They make up what we call the gut microbiome.
Today is a good day to make some progress toward optimal health. Today I want to give you technique you can work into your nightly routine to improve sleep. Its called cognitive offloading. A fancy term for get all your thoughts out of your brain and onto paper to help your mind relax.
Today I want to tackle a very debated topic when it comes to weight loss and that is the calorie in vs calorie out equation in weight management. At the end of the day, calorie in vs calorie out is correct. However, the equation is far more complex than we fully understand.
One of the most important things we can nail when trying to improve our health is knowing how to develop a new habit. 1) Keep it simple 2) anchor it to an existing activity 3) provide an emotional reward.
Flexibility is the ability of a muscle to passively lengthen. Mobility is the ability of a joint to move through a range of motion. So flexibility is muscles, mobility is joints.
Waking up during the night can be a frustrating and difficult problem. Today’s episode I want to provide some tools for you to use in the moment when you find yourself laying in bed after waking up in the night. Focus on your breath, relax muscles, try a guided sleep meditation, get out of bed after 20 minutes and wake up at your normal time.
Carbohydrates can be broken down into simple or complex carbohydrates. Complex carbohydrates are things like whole wheat bread or pasta and starchy vegetables like sweet potatoes, oatmeal, brown rice, quinoa, beans and legumes and most regular vegetables.
Being in nature reduces the stress hormone cortisol and also decreases your heart rate. It will also help ease the feelings of depression and anxiety.
Water is necessary for life. Our body needs a regular refill of water in order to stay in optimal health. Some of the benefits of getting adequate water intake are reducing those headaches and fatigue, improving strength and stamina with exercise, having healthier skin and having regular bowel movements. Aim to get half of your body weight in oz of water per day.
Use the benefits of a power nap to boost your energy, improve focus and boost your mood. The ideal power nap is 15-20 minutes.
Vitamin D is an essential nutrient to a health body. It is necessary for your in order to absorb calcium and phosphorus. Vitamin d is important for bone and teeth health, as well as your immune system and brain health among other things.
Today we talk about our core muscles. They are the muscles that connect to your spine and pelvis including abdominals, obliques, low back muscles, trapezius and latissimus Doris, glutes. Why is it so important? Keeps your body upright. Leads to good posture which reduces forces through the body. Hip bridges- 3x15 Plank 3x15 seconds Deadbugs- 3x15
Roughly 1 in 4 Americans is struggling with chronic low back pain and it is estimated to cost the US $253 Billion annually for treatment and lost work. Today we dive into why the low back is so susceptible to causing pain and talk about solutions to relieving and preventing back pain.
We all know how it feels to wake up after a poor night of sleep. But how does it feel to fall short on sleep for months or years in a row? It probably feels normal, and that is a problem. The National Sleep Foundation says that 73 percent of Americans fall short of getting 7 hours of sleep per night.
Fiber is the non digestible portion of plant foods. It navigates though the GI track like a scrub brush cleaning along the way. Women should aim for 25-30 g/day and men 35-40 g/day.
Recommended guidelines are 150 minutes of moderate intensity activity or 75 minutes of high intensity activity plus two strength training sessions per week.
Every once in a while it is important to take a good look at your habits and lifestyle and honestly assess if they are in line with your health goals.
Breathing exercises are a great way to improve the parasympathetic nervous system, helping you reduce stress and lower blood pressure.
In this episode we talk about the invisible force that we are all influence by every single day, and that is your circadian rhythym. Your circadian rthythm is the roughlty 24 hour internal clock that drives your levels of alertness and sleepiness. If you get this in sync each day then you will have higher levels of alertness during your productive hours and enhanced ability to fall asleep and stay asleep at night.
Turmeric is one of the most powerful health foods available. Some of the big benefits are reducing inflammation and boosting antioxidants. Aim for 1/4 teaspoon daily.
This episode is a reminder and a bit of information as to why moving every hour is important. Moving every hour helps maintain healthy blood vessels.
Rule 1, does it taste good? Rule 2, is this food providing me benefit after I swallow it? What we eat each day makes a big difference in the long run
Health shouldn't be complicated. At OMH we try to simplify and focus your behavior on the 4 pillars of health. Sleep, nutrition, mental fitness and movement.
The Own My Health Daily Podcast is a daily reminder about the basic fundamentals of good health. We will focus on the 4 pillars of health: Sleep, Nutrition, Movement and Mental fitness.