Let's just say this, I don't love pineapple. Actually I think it's pretty gross. Gag worthy in fact! For many years I avoided it until recently discovering some huge benefits pineapple has for ulcerative colitis. (You can see the full story of my dislike for pineapple on my Instagram account.)
I tried pineapple again because, one, I'm older now and I'd like to think a little bit wiser and I think my hangups about it are a little ridiculous. Two, after trying it within other foods I feel it's not as bad as eating it by itself. The taste of raw pineapple, for some reason, still makes me gag, but the benefits of pineapple out weigh my distaste for it. So I am going to eat it and here are the reasons why.
1. Pineapple Contains Bromelain
Pineapple has an enzyme called bromelain. Bromelain is a digestive enzyme that helps break down proteins within food. It helps food digest easier and absorb better within the small intestine. For anyone with Inflammatory Bowel Disease like myself malabsorption can be a symptom. Fortunately, since I have added pineapple to my diet I felt better after eating. I have less bloat and cramping.
2. Pineapple Has Lots of Vitamins and Minerals
Pineapple houses lots of vitamins and minerals. The most important of those being vitamin C and maganese. 1 cup of pinapple has 79 mg of vitamin C compared to one orange with 51 mg. Maybe it would be better for all of us to eat pineapple when we have the cold instead of oranges.
Maganese has many benefits but some of the most important roles it plays is as antioxidant and also the metabolism of carbohydrates. It also has been known to play a significant role in bone development and wound healing.
The other vitamins and minerals it contains in lesser amounts are:
3. Studies of Pineapple Show Anti-inflammatory Properties
Many studies have shown that pineapple has many anti-inflammatory properties. A study in 2010 with mice who have chronic colitis were given fresh pineapple juice lowered their colonic inflammation. The supplementation of pineapple juice improved the mice's symptoms while also lowering their frequency of inflammation in the bowels. These same properties are also believed to help patients with arthiritis and any other inflammatory related diseases.
4. Pineapple and Antioxidants
Is there still and antioxidant trend happening? I don't think it ever went away! In any case, even if there isn't one, pineapple is rich in antioxidants. Antioxidants are known to fight free radicals from oxidative stress. Free radicals can cause inflammation and weaken the immune system. What's special about pineapple antioxidants is that they are bound to insoluble food making their fighting power last longer in our bodies.
I don't know about you but I think I'm going to incorporate a lot more pineapple into my diet, even if it makes me gag. The anti-inflammatory properties alone are worth the horrible to taste, plus I don't have to eat by itself to receive the benefits. I'd love to reduce my colitis inflammation or any any inflammation from pineapple. Wouldn't you?
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As someone with special dietary needs I am an avid cookbook purchaser and Pinterest recipe user. I like to cook at home because I know what I'm putting into my food. I am constantly looking for delicious vegetable, gluten free and sugar free recipes. Pinterest is a great resource for recipes like these, but I have noticed a few issues with recipes on the platform. These issues are seemingly getting worse the longer I use Pinterest. These are the 10 most common mistakes I find with recipes on Pinterest, especially in the healthy section.
1. Mislabeled Recipes
Often I am searching for Paleo and AIP (autoimmune protocol) recipes. Since these diets emerged into the health wellness arena there's been a surge of people using these labels on Pinterest posts. A lot of the time those recipes aren't what they are labeled. If you are going to cook for the Paleo audience and AIP diet you need to know the basics of those diets. Don't just label, tag and keyword stuff recipes for more traffic.
2. Ingredients List is Out of Order
List the ingredients in order of use. Have you ever hear of mise en place? If not it's where the cook prepares all the ingredients and puts them in order according to the step- by-step instructions. It saves the cook time by skipping those extra steps during the cooking process. When ingredients are not in order the instructions become confusing and cook's end up searching for what to use next.
3. Missing Ingredients from List or Instructions
There have been numerous times that I have prepared all my ingredients and after preparing the dish discover there's a leftover ingredient. What? That's weird! I frantically read over the recipe thinking "what did I miss?"
Or I am following the preparation instructions and there's an ingredient that wasn't in the ingredient list. What? Again, that's weird!
A sure way to keep this from happening is to read your recipe several times. Have someone proof read it or ask a family member or friend to make it before you post it.
4. The Author Didn't Make the Recipe
I understand that as a blogger you are trying to put out as much content as possible and as fast as possible. You're trying to rank on Google and make it look like you didn't just start your blog. But if you're a recipe blogger I highly recommend you make your recipe before posting it. There have been several instances where I am going through a recipe - and because of my experience cooking - I know the recipe is not going to work. When this happens I always check the blog comments to see if anyone else is having trouble and 100% of the time that turns out to be the case. That's exactly when I know you didn't make your own recipe and simply posted it to your site.
5. Spell Measurements Out
I know the short hand versions of food measurements save blogging time, but unless you cook a lot most likely your audience doesn't know them. It's easier for your audience to follow ingredients when they are spelled out like ounces, tablespoons, teaspoons, etc.
6. Don't Use Numerals Together
For example if you need one, eight ounce package of goat cheese it should be listed like this in your ingredients list: 1 (8 ounce) package of goat cheese. Instead of the bad example written like this: 1 8 ounce package of goat cheese. It could be mistaken for 18 ounces. Unfortunately I see this a lot and it's very confusing!
7. List Simple Preparations in Ingredient List
Again this goes back to the mise en place idea. Your ingredients should be prepared by the time you begin cooking. So if you need to chop two carrots that preparation task needs to be listed in the ingredients list. It would look like this: 2 carrots, chopped. 1 medium onion, diced. So on and so forth. Longer preparation instructions are saved for the step-by-step part of the recipe.
8. Indicate Sizes of Cookware
In the step-by-step preparation portion of the recipe be sure to indicate what size cookware to use, whether it's a large bowl for mixing or a small frying pan to caramelize onions. You don't want your audience to use too small of a bowl and they are unable to mix the ingredients together. How frustrating would that be!
9. Indicate Level Of Heat for Stove Top
Sometimes I come across recipe instructions that don't indicate heat. Do I need to put it on a low setting to simmer? Is it coming to a boil? What do I need to do for this? "Put it on the stove to cook for 30 minutes" are incomplete instructions and could make your recipe turn out horrible.
10. Test Alternatives
If you are going to suggest that a recipe can use alternative ingredients like milks and flours, test those alternatives. Gluten free flours are not all made with the same ingredients. Regular milk has more fat content than alternative milk and thats why it's used in baking. Replacing it with something like almond milk won't make it the same texture and consistency. Just be cautious when suggesting alternatives.
So there you have it! I hope this helps improve your recipes and build a loyal following! Always provide quality over quantity as you are more likely to get those returning audience members who praise your food. You want to make recipes that are passed down from generation to generation!
In the health and wellness field there is always something new to try, but whether or not they live up to hype is always a question. Since living with chronic illness I am always on the look out for new things that may help me with my health issues. Most of them turn out to be bogus, but there's no harm in trying, right?
1. The Home Gym
Now this one I can get behind because in reality you can do everything at home that you can do at a big box gym. Unless you're doing specialized training of course. I had a gym membership last year. Once the contract was up I didn't renew. It wasn't that I wasn't going or that I didn't like it. I did enjoy going a lot! It was a nice little break from my day and my toddler son. However, there were a lot of drawbacks.
My son kept getting sick in the daycare, so we'd go for about two weeks consistently then a week at home sick. It was getting annoying. I also had to carve specific times out of my day to do group classes as they didn't have classes at times I was free. I was tired of watching the same people grunt in front of the mirror. So I decided to just start working out at home, any time I want with any music I want. It's much more peaceful!
2. CBD Oil
I'll admit I have little knowledge of CBD oil. I know people use it for pain, but I don't know much more than that. I also know that it's unregulated and that there are varying degrees of potency and quality. I have also read a few preliminary studies that CBD oil maybe effective in treating ulcerative colitis with less side effects (one day). Hopefully this is good news for the future! For now, I'll hop on the cbd oil wagon just for external pain relief.
I have a love/hate relationship with meditation. I haven't yet found that happy medium with it for a few reasons. One, I just can't seem to do it consistently. I try it for a few days at a time then just fall off of it again for days or weeks. Two, I loathe being in the meditation state most of the time. I feel uncomfortable and just antsy. I know it takes practice, but I am having trouble getting there. Three, I love how I feel afterward, but the in between just bothers me.
My goal this year is to find a practice that I am comfortable doing every day that's a minimum of 10 minutes and learn more about the science behind it. It's a fascinating subject that has been around for centuries that I think we have only begun to unearth.
4. Red Light Therapy
I have always been fascinated by any kind of light therapy. The fact that light can make a person's physical and emotional being better is just beyond me. Recently I have been seeing a lot of advertisements for the Joovv red light therapy kits. So I wanted to know more about it. Basically, the most beneficial thing it does is improve skin roughness and elasticity. Don't be fooled though by imitation red lights because in order for red light to work it has to be a certain wavelength and that's what Joovv provides. It's probably why the price is sky high too, but I definitely think it's worth trying in 2020.
5. Plant Based Diets
It seems that American society has lost it's way when it comes to food. It's like we no longer know how to eat, where our food comes from and how to cook meals at home. I think plant based dieting shouldn't even be a fad or a new fangled diet. We should be eating fruits and vegetables like they are going out of style. We should be growing them in our backyards with ease and using them in every meal! We should know how to make quick and easy meals with these ingredients like it's second nature because food is our first line of defense in all health related issues!
6. Primal Movement Fitness
Like the primal diet this type of fitness is based off of movements we evolved with. My favorite, and one company I have started following, is MovNat. They teach you how to properly move the way humans are supposed to by practicing simple movements that helped us survive through out the years from the ground up. Literally, they start a person off by helping them get up from the ground more fluidly, then moving on to things like pushups, jumping, squatting, climbing, hanging, etc. Basically, if you copied all of a preschoolers movements you'd have yourself a workout!
7. Mental Health Strategies
2019 was definitely the year for mental well being! Thankfully the stigma is slowly lifting and more and more people are realizing how prevalent mental health issues are. 2020 is going to ride this wave and more and more people will be talking about the subject.
8. Less or No TV
I saw so many people take resolutions this year about reducing the amount of TV they watch or eliminating it all together. It's also one of my goals for 2020, at least reducing the amount I watch.
TV, although has some great stories and information, is also a mindless activity. It can effect your sleep, memory and it's sedentary offering no physical value. TV is definitely something that needs to be considered when living a healthy lifestyle.
9. Improving Your Gut Microbiome
There are health and wellness bloggers out there that touched on this in 2019, but I don't think it was as prevalent as it's going to be in 2020. More and more people are being diagnosed with autoimmune diseases and more and more it's being linked to a leaky gut. Basically a leaky gut is a dysfunctional gastrointestinal system.
Our intestinal track is made up of thousands of bacteria, not all of this bacteria are harmful, but some are (gut microbiome is the whole of everything working together). Bacteria that is bad carries toxins and bugs that penetrate our intestinal track causing inflammation, holes and cracks. This allows unwanted bacteria into the rest of the body causing more inflammation through out our system. If you'd like to learn more about leaky gut you can read an introduction post here from Havard Medical School.
The science behind how to fix our gut microbiome is just getting started. However medical professionals do know diet, stress, sleep and other factors of the American lifestyle are causing our microbiome to go crazy.
Honestly, I don't think we understand the complexity of mensturation and the implications it has on our physical and emotional well being. For the longest time women just took the word of doctors and marketers about what to do with periods and PMS. I see more and more women really studying this topic and putting a new perspective on what it means to mensturate and how it effects our everyday lives.
11. Zero Waste
As I have seen from TV shows like Hoarders and the Joy of Tidying Up stuff has a lot of impact on our well-being. As many people are becoming more aware of the impact people have on this earth I am seeing more people try to reduce and eliminate their waste. It's something I am striving to do in our household by slowing eliminating wasteful products one step at a time like not buying swiffer wet clothes, using rags instead of paper towels, cloth napkins, less water when washing dishes and taking shorter showers.
If you're in the health and wellness business what trends are you looking to incorporate this year? Hopefully, some of these suggestions will lead you to live a healthier, happier life for you and your clients.
There’s a side of goal setting that everyone needs to be prepared for. It doesn’t get a lot of attention because of its negative connotations, but it's a fundamental part of goal setting. The dark side I’m talking about in goal setting is fear and the possibility of failure.
If your going to set goals you need to be prepared that you might fail. You will also experience fear. Fear of failing, fear of putting yourself out there, fear of actually succeeding, fear that it’s unattainable and fear you won’t get everything done. Fear and failure will happen. It’s guaranteed with anything you do. It’s why people quit their goals so easily and early to avoid these two feelings.
However, both failure and fear are the secret to achieving your goals. Failure is how you learn what you did wrong. Failure helps you pivot and improve your business. You must fail in order to succeed. I have several times and now I understand what I failed at and how to fix it.
Everyone Fails and You Will Too
Everyone fails even your idols and mentors. Don’t believe me? Just ask them! Failure is a lesson whether you choose to listen is your choice. People who are in denial of their failure often blame external factors like other people or saturated markets.
Another thing about failure is that it often comes in succession. One failure will lead to the next, but don’t get discouraged because every business has highs and lows, just like in your personal life. You just need to learn from your mistakes and push on.
Fear is Protection and Survival
Fear is our brains way of protecting us. It’s our body’s way of surviving. Our body is saying “this doesn’t feel right, back away.” Fear helps us. Fear is what keeps you from leaping off a cliff and making terrible decisions in business. But being the intelligent species that we are we know that this isn’t always the case. It just could be signaling to us that we are uncomfortable and if you are uncomfortable with the direction your going it could mean you are doing something extraordinary. Something that's never been done before. Something you have never done. You’re pushing yourself out of your comfort zone helping you grow personally and professionally.
Be careful with fear because it’s the one thing that can hold you back from achieving your dreams. You have to recognize your fear and when it’s triggered, then reflect on that fear. Is it a legitimate fear or something that can be controlled, listened to and conquered. Are you trying to escape your fear or is the decision your making truly a bad decision for your business?
I Have Failed and Learned to Move On
Both fear and denial of my own failure have held me back in business. I chose fear when it came to putting myself out there. I didn’t tell people what I did for fear that they would judge me or think I was not an expert. So I didn’t take risks in my businesses which held me back from achieving all that I wanted to. I kept things status quo as to not make any waves in my family, friends and whoever I encountered.
I have failed and thought it was because of this or that or someone or something. I didn’t believe it was me. I believed it was everything else, but I realized I only have control over myself and my actions. This has allowed me to move on by knowing that I am the only person that has control of my success.
So are you prepared to face your fears and achieve you goals? If so what’s the one fear you need to overcome and why would it hold you back?
I have been making goals for years and in all honesty I have not achieved one of them. I take that back last year, in the middle of the year, I changed my tactics because I wasn't seeing what I wanted to happen in my business. My original goals were too expansive, too vague, and very unattainable. I made the same mistake year after year, with vision boards, maps, letters to myself and every tactic you can think of. None of those tactics ever got me to the nitty gritty of it all. However, specific, small goals made progress. Think of a goal like this: goals are not the end result they are a launch pad into something bigger.
I heard once that creative business owners overestimate the amount they can achieve in a year and underestimate how much they can achieve in a day. I am a perfect example of this. I was definitely over estimating what I could accomplish in a year. Then I would get discouraged and move onto to some new idea. I never completed a goal I made at the beginning of the year. I got distracted with so many other things because the timeline was so far off. December eventually rolled around, and I felt so ashamed. I talked a big game about setting goals, but there was nothing to show for it. I felt so inadequate. Maybe you feel the same?
1. Make Goals Simple and Specific
Goals need to be simple, super simple. So simple that you can write them on a piece of paper the size of a fortune in a fortune cookie. Writing on a little piece of paper will make your goal(s) very specific. The traditional way of making goals is vague, which makes it difficult to know where to start. Specific goals helped me come up with a detailed task list of where to start and what to do next.
I know a lot of you are probably asking yourself, what if I have several goals I want to achieve this year? Don’t worry, you can still have several you just need to tackle them one at a time, which relates to my next point.
2. Set a Short Timeline
Goals need a short timeline. A year is too long and procrastination is unavoidable. We should set goals for no longer than three months. Last year, I set a goal to do all my family sessions within a certain time frame. It provided a deadline for me and my clients. It provided a sense of urgency, which helped me get the word out in a hasty but systematic way. Guess what? It worked! I filled all my dates that were open and then some. I also had more inquiries than the previous year.
3. Show Your Audience What You Do
Does your goal involve a new idea in your business? Or do you need to update your portfolio? Start a project based on that goal. For example, if you're a wedding event designer and you eventually want your skills presented in the window of Nordstroms' bridal boutique, you need to buildup to that.
Start designing windows in your local bridal boutiques. Do collaborations with other wedding professionals like styled photo shoots. Start with friends and colleagues you know and build a reputation. Then reach out to the more influential brands. Those big names like Nordstroms want to see your experience before hiring you.
4. Reach Out
That leads me to the next step. Start reaching out and making connections. Join your local chamber of commerce, local professional chapters in things like the wedding industry, photography and arts councils, or the Rising Tide Society’s Tuesday’s Together.
One of my biggest mistakes in 2019 was not telling people what I do. Mainly because I feel like a fraud, that I’m not good enough, which I know is false and fears whispering to me in my head. Basically, I didn’t feel confident in myself, but I pushed through and started putting myself out there more. The more I did the more I gained.
I know what you are thinking, but my work for speak for myself and I need not put my face out there. Maybe sometimes this is the case, but mostly it’s not. People want to buy from others who they know and trust. You build that trust by providing them with a face to the business and giving them valuable insights that will keep them engaged.
5. Celebrate Your Progress
Last, but not least, take the time to celebrate what you have achieved. This is the easiest way to stay motivated when you lack inspiration. Know that your hard work will pay off again because you're repeating the steps of your last success and you’ll improve on them. You have made mistakes before, but this is the time to learn those lessons, making your next goals even better. Stay motivated by looking at your past accomplishments.
There you have it! Following these five strategies will help lead you to bigger clients and projects. Because goals are not a set destination, but a launching point into your next big adventure.
If you have made goals for 2020 I'd love to hear about them. Maybe we can help each other out a long the way!
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