How to Improve Your Wellness If You’re Concerned About Your Overall Health

Sometimes a diagnosis or pivotal moment in our lives can cause us to try and make a wellness shift in our lives. Taking on some extra wellness tips and making small changes can have a huge effect on our overall health. If you’d like to add some wellness to your day-to-day life but don’t fancy attending a yoga retreat, there are a few changes you can make.

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Cut out the soda

The sheer amount of sugar in soda means that consuming it on a day-to-day basis can make it incredibly bad for our overall health. If you’re on a wellness kick, or would just like to see an improvement to your health, then you might be surprised how much of an effect drinking plenty of water instead of could have.

Cut out processed foods (for the most part)

Strictly speaking, processed foods don’t really provide us with our nutritional needs. While their exceptions to the rule, it’s always a good idea to start increasing the amount of real or ‘whole’ foods into your diet. While hotdogs and pepperoni pizzas might taste great, and might make a good treat, it will certainly improve your diet to learn how to cook fish and increase your omega 3 intakes and prepare real vegetables and fruit to get your vitamins and minerals.

living environment

Change your work and living environment

What work environment would you ideally to be operating in? Does the appearance of your home bring you down every time you get back from work? Doing some renovation when you get home from work or bringing in some houseplants to work could do wonders for your psychological wellness, as it’s well established that we emotionally react to the environment we live and exist in.

Practice meditation

If you feel that work and personal stress is what is largely affecting your overall wellness, then mediation could be a great pastime to take up. Meditation helps you to force your brain to focus on the here and now, rather than picking at looping thoughts that could be plaguing your day-to-day existence. If the idea of sitting down for extended periods of time doesn’t appeal to you, then taking up practices such as yoga could be hugely beneficial to you as they focus on the same technique of focusing on your breathing.

Focus on serious health issues

If you suspect that your overall wellness could be being affected by an ongoing mental health or addiction problem, then it’s important that you address it. It can be scary to admit it or even challenging, but it is one of the kindest things you can do for yourself. Enrolling on a program with Forwardrecovery.com, for example, could provide you with the support and guidance you need to overcome your addiction.

For some, improving your overall wellness just involves making small tweaks to their everyday life to make it much more breathable and enjoyable. However, if you’re currently experiencing a major health problem or psychological issue, you may require some more support. What is important is that you help make your life much more comfortable and enjoyable to be in, however you go about it.

5 Food Panaceas For Diabetes That Amaze You

The most decisive measure to be safe and secure from all kind of diseases is the intake of healthy foods. A healthy diet not only provides you with the essential nutrients, vitamins, minerals, and fiber but also it keeps you protected against various diseases and conditions such as diabetes, stroke, heart diseases, and cancer. The diabetic patients usually search for meal plans that consist of food that has balanced insulin levels. The perfect meal plans help diabetic patients to maintain their blood glucose levels, blood pressure, and cholesterol levels.

There are various foods that contain a high amount of nutrients and low-glycemic load that is flawless for the diabetic patients. Intake of healthy food can help patients to improve their conditions without medications.

The healthy lifestyle changes and certain healthy foods help in managing blood glucose levels of the people diagnosed with diabetes. Foods that contain healthy fats, low glycemic levels, the protein of high quality, natural sweeteners, and low glycemic fruits are extremely helpful for the diabetic patients because it protects them by reducing the risk of complications related to diabetes.

Here are some food ideas enlisted below that can help the diabetic patients to reduce their complications.

  1. Leafy Green Vegetables
Image source: http://www.livestrong.com

Higher consumption of leafy green vegetables, cruciferous vegetables, and other green vegetables are the essential foods for the prevention of diabetes. The leafy green vegetables such as spinach, kale, and collard consist of lower levels of calories and carbohydrates, therefore, it is an optimum choice for reducing the risks related to diabetes.

Also, broccoli is considered as an anti-diabetic food. Broccoli consists of a compound called sulforaphane that improves the blood sugar levels. Green vegetables are usually associated with lower levels of HbA1c. Therefore, incorporating a handful of leafy green vegetables into your dishes such as in falafel can be very helpful. You can have this healthy falafel at Falafel Operation Dubai.

2. Nuts

Image source: https://www.drfuhrman.com

Nuts are considered for efficiently preventing the development of insulin resistance because they consist of lower levels of glycemic load. Nuts including almonds, walnuts, cashews, and pistachios are a great source for preventing high cholesterol, diabetes, and glucose intolerance.

Also, the walnuts consist of alpha-linolenic acid, L-arginine, vitamin E, fiber, and omega 3 fatty acids that have anti-diabetic, anti-cholesterol, and anti-inflammatory properties. Almonds, pecans, and walnuts also consist of healthy fat and help to lower the levels of bad cholesterol because they consist of unsaturated fats.

Nuts consist of all the essential vitamins and minerals that are required for the healthy body including, manganese, phosphorus, iron, chromium, potassium, magnesium, and calcium. Therefore, it is important to incorporate nuts into your healthy diet in order to prevent diabetes.

3. Sweet Potatoes

Image source: http://lcmhealthnews.org

Sweet potatoes are a great option for the diabetic patients because it is packed with all the essential nutrients. Sweet potatoes consist of the protein of high quality similar to the eggs. It also consists of low carbohydrate content that is perfect for the diabetic patients. It consists of high level of carotenoids and is filled with vitamin E, fiber, vitamin C, and copper.

Also, it is much lower on the glycemic index scale, therefore, it is great for the diabetic patients because it helps in maintaining the blood sugar levels of the body. Moreover, it consists of sufficient amount of dietary fiber that further helps in balancing the blood sugar levels.

Therefore, sweet potatoes are considered a superfood for the diabetic patients because it helps in stabilizing the blood sugar levels by reducing the insulin resistance and also, it reduces the levels of bad cholesterol present in the body.

4. Fish

Image source: https://www.sportsandspinalphysio.com.au

Fish is considered to maintain the blood sugar levels of the body because it does not contain any carbohydrates. Fish consists of the protein of high quality. Also, it consists of adequate amounts of healthy unsaturated fats.

Fish is considered best for the diabetic patients because there is an absence of unhealthy unsaturated fats, cholesterol, and trans fat. Fish falafel from street food Dubai is the greatest source of omega-3 fatty acids that is considered healthy for the heart and also helps in reducing the complications related to diabetes.

The fishes that consist of high levels of omega-3 fatty acids includes salmon, mackerel, trout, Albacore tuna, and herring. Also, fishes help in elevating the levels of good cholesterol in the body.

5. Blueberries

Image source: http://diabetes-mellitus-info.com

Blueberries are considered to lower the risk of diabetes because they are rich in flavonoids. The intake of blueberries results in reducing the insulin resistance and improves the sensitivity of insulin.

Blueberries manage the blood sugar levels by increasing the production of energy through the processing of glucose which helps in fighting against Type -2 diabetes (Reference: http://www.livestrong.com). It reduces the incidence of diabetes efficiently because the blueberries are low on the glycemic index scale. Blueberries consist of all the healthy components such as phytochemicals, fiber, and antioxidants, therefore, it is considered a great option for the diabetic patients.

5 Healthy Green Vegetables to Speed Your Weight Loss Efforts

Are you looking for a quick and completely natural solution to shedding those unwanted pounds and keeping a healthy body weight?

Turns out there’s something you can eat in large quantities that makes you feel full, gives you energy, keeps you emotionally stable and, best of all, helps you to lose weight – green vegetables!

Not a huge fan of eating vegetables? No problem, just toss some vegetables along with a fruit (banana, mango and strawberry work best) into a blender, and enjoy a delicious weight loss friendly smoothie

Here are our favorite vegetable alternatives that work great in a smoothie:

  1. Watercress

Watercress is graded a solid 100% on the nutrition scale, by academic researchers together with the US Department of Agriculture.

Why? First of all, it has more calcium than milk, more vitamin C than oranges, more protein than most animal products, and contains all of the top 17 essential nutrients.

Watercress also contains alpha-lipoic acid. This is an antioxidant that researchers believe can fight off diabetes, which is closely connected with overweight issues.

In fact, Watercress in Germany is a prescribed medication to halt the progression of the nerve damage caused by diabetes.​

As it is relatively strong and bitter tasting, you may want to consume it in a smoothie while blending in some sweet fruit and vegetables like beets, cucumber, and peaches. Also add Stevia as a natural sweetener.

  1. Peas

Peas contain more protein than steak and eggs. ​Protein triggers the release of the fat burning hormone called glucagon, which scientists have demonstrated leads to fat loss, even in diabetics.

If you want your body to burn fat for energy quicker, or in other words to speed up your metabolism, protein-rich foods are the perfect solution.

Your body works much harder and requires much more energy to break down the proteins than it does to process fats and carbs. This hard word is the fat burning we’re after.

In addition, protein also helps you to build muscles, whose maintenance also requires energy and, thus, fat to be burned.

​Protein also makes you feel full for longer, so you can avoid snacking unnecessary calories.

In smoothies, peas lend a great thickness and creaminess to the smoothie when cooked first. They work well with watery vegetables like lettuce and spinach.

  1. Spinach

In a recent study, Swedish researchers gave women spinach extract to eat in the mornings, and they lost 30% more weight than their peers! They said that they did not feel hungry or tempted by the mouthwatering foods that they usually ate.

Scientists believe that arginine, found in spinach, can increase your muscle mass. Because muscles are so big and heavy, your body must burn a lot of fat just to maintain them. This fat burning happens even when you are asleep.​

Given its mild taste, it works beautifully with any vegetables and fruits. Apparently David Beckham loves his spinach because it is rich in fiber.​

  1. Stevia

You can get it in the shops as powder or drops, but it is actually a plant with green leaves you can cultivate in your backyard. The leaves are sweeter than sugar and is the perfect solution to sweeten a smoothie without adding calories.

A recent study demonstrated that people who used Stevia ate 300 calories less per day than those who ate sugar while feeling equally full.

Add half a leaf to any smoothie you think needs sugar, especially to the bitter ones. It will neutralize the bitterness, much as sugar neutralizes the bitterness of coffee.

  1. Green Tea

You may think of it as a beverage rather than a green vegetable, but with its green leaves, a vegetable is precisely what it is.

The main ingredient in Green Tea, called EGCG, has the most research behind it of all the fat burners.

It promotes the breakdown of fat into energy and it blocks the creation of new fat cells. Moreover, it tackles other weight gain mechanisms by improving good cholesterol and combatting diabetes.​

As a result, this is one of the best liquids you can use as a liquid base for your smoothies, and it goes along great with stevia for an extra sweet smoothie.​

Based on: 29 Healthy Green Vegetables that Actually Speed Fat Loss

For more recipes and smoothie ideas follow Dan’s Pinterest.

How Lyme Disease Became A Blessing

I will never, ever forget the day I was diagnosed with Lyme disease in 2014.  I was only fourteen when I received the life-changing phone call telling me my blood test had come back positive for Lyme.  For years I struggled with a plethora of undiagnosed health issues and desperately searched for answers.  Little did I know how much this phone call would really impact my life (and for the better!).

Battling a chronic, debilitating disease is, to say the least, not easy.  I have a constant, excruciating headache, joint pain, stomachache, dizziness, nausea, and overwhelming fatigue.  You couldn’t guess that I’m sick by simply glancing at me or that my treatment consists of 50 pills per day (no, that’s not an exaggeration), multiple antibiotics, and weekly IVs and injections.  On the outside I may not look like I’m fighting a disease, but I battle this invisible, chronic, nasty disease every second.

Being sick has denied me of many opportunities and robbed me of activities I previously took for granted, such as functioning like a normal teenager, spending time with friends, and playing on my high school golf team.

However, I would never change this experience because of what it has developed within me— strength, perseverance, compassion, inspiration, and calling.

Lyme disease attacks the stomach as well as the entire body, so I developed food intolerances to gluten, dairy, and soy among many, many other things.  Honestly, I didn’t even understand what gluten was when I was told a few years ago that my body didn’t tolerate it well.  As a result, I had to begin learning more about nutrition and focusing on the foods I ate more than I ever had before.

I read countless articles and books about food, and the more I read, the more I became intrigued.  I realized I have a passion for health and nutrition.  This is how Health and High Heels, my blog and website, began!  Health and High Heels is a platform for me to share my love and passion for healthy living with the world and to inspire others.  I post healthy recipes I develop and write about healthy foods and restaurants I find both locally and in my travels.  And I love high heels, so of course I had to include that in the name!

Despite my struggles, I view Lyme disease as a blessing.  The key is that I’ve chosen joy despite my trials, and I’ve found great joy in educating others about nutrition, sharing my healthy recipes with the world, and hopefully pursuing a career in medicine to help others who are sick like me.


You can find Health and High Heels on Instagram (@healthandhighheels), Facebook (Health and High Heels), Twitter (@healthhighheels), Pinterest (@healthhighheels), and my website (Healthandhighheels.org)!  These social media platforms are where I share my recipes, photographs, “fun foodie facts,” and healthy product reviews.  My goal is to excite others about healthy living and to encourage them to try a recipe or two, visit the local farmer’s market for fresh, organic produce, or even come up with original recipes!  Overall, I urge everyone to begin discovering what healthy living means in his or her own life!

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