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How-To Boost Your Mood and Reduce Depression
good-mood

Keeping your good mood is essential to maintaining your healthy lifestyle, and your overall health. As a leading cause of disability worldwide, loss of a good mood and depression affects an estimated 350 million people and is a major contributor to the burden of disease. If you are one of the many people who struggles with maintain your good mood, here are a few strategies that can help you stay happy. Exercise: Getting your heart rate up for even 15 minutes a day, can help increase the production of mood boosting chemicals in the brain including norepinephrine and serotonin. Not only that, but getting regular exercise also usually requires that you get outside, get up and get moving! Which can also make you feel good. Mind Body Practices: Mediation, breathing techniques and exercises like yoga or tai chi help to create a sense of mindfulness that may serve as a type of cognitive therapy, or behavioral therapy for a good mood. You won’t just feel better while doing a meditation, or yoga as the benefits of these practices extend beyond the practice into daily life to help reduce stress, hostility and anxiety and improve energy for a better sense of wellbeing, and a good mood. Try a Dietary Supplement: Certain nutrients have been shown to help reduce the common symptoms of depression including mood swings, irritability, difficulty concentrating, fatigue and feelings of hopelessness. Fish oil supplements may be particularly helpful as they contain large amounts of omega-3 essential fatty acids Read More »

45 Ways to Make a Lifestyle Change
Posted By on February 24th, 2014 in Vitaminfix Think – Issue 76
healthy-lifestyle

A healthy lifestyle isn’t something that just happens over night. But if you are ready to make a big change in your life towards a healthier lifestyle, you’ll need to remember that making a change really just means reaching one small goal at a time. So here are 45 small changes you can make. Turn it into a checklist, and soon you’ll be well on your way to the ultimate healthy lifestyle you desire. 1. Get to sleep on time, every night. Turn all the lights off, all your devices off and just tune out to get quality Zzzzzzz’s. 2. Buy local, and/or organic. 3. Try a mind/body workout. 4. Make someone laugh, every day. 5. Start a daily meditation practice. 6. Exercise at least 15 minutes every day. 7. Practice breathing techniques. 8. Eat fruits and vegetables every day. 9. Cut out one processed food from your diet. 10. Take a nature walk. 11. Kick your shoes off. 12. Keep negative people out of your life. 13. Keep a journal of the best thing that happened, each day. 14. Address emotional issues before they become unhealthy habits, like overeating or not exercising. 15. Stop eating when you feel full. 16. Cut down on the refined sugar. 17. Cut out one carbohydrate-dense meal a week. 18. Drink enough water every day to turn your urine clear. 19. Smile at a stranger when you feel bad. 20. Clean up after yourself no matter where you are. 21. Sit up straight. 22. Read More »

Valentine’s Day: A Gentlemen’s Guide
Posted By on February 10th, 2014 in Vitaminfix Think - Issue 74
valentines day gentleman

Valentine’s day is almost here, again! And guys if you are wondering what you should do to celebrate this year, try to be a gentleman. Here are a few of the top supplements, and romantic products to help warm things up a bit, and maybe even spark something more. Top Valentine’s Day must-haves for gentlemen: Maca: Derived from a root herb, maca also comes in powdered form and adds easily to baked goods. Slip this sup into a sensual smoothie to heat things up. Used by ancient Aztec warriors to boot energy, stamina and libido, maca is effective for both men and women and also contain large amounts of amino acids, B vitamins, minerals and enzymes for a feeling of virility and vitality. L-Dopa: Also known as mucuna pruriens, this testosterone booster also improves mood. If you’re looking for a way to get through Valentine’s Day, dinner and stay in the mood with increased sexual capacity though the evening, L-dopa might just do the trick. L-dopa is a precursor to feel-good brain chemicals including dopamine to help keep a healthy libido all through the day, and night. Ginseng: This well-known adaptogen is known to boost natural energy levels, stamina and reduce stress. Used in China as a tonic, a cup of ginseng tea may also boost testosterone production, moot, stamina and strength. Ginko: Another remedy used in traditionally Chinese herbal medicine, this libido booster helps to increase blood flow to brain, and other important body organs. Gingko also aids in the production Read More »

21 Valentine’s Day Quotes You Can Use
Posted By on February 10th, 2014 in Vitaminfix Think - Issue 74
valentines day quote

Valentine’s Day offers the opportunity to share your loving feelings with a special someone. But sometimes the words are hard to find. Here are 21 quotes that you can use this year to express love, affection and other feelings that sometimes your own words just don’t do justice. “No matter what has happened. No matter what you’ve done. No matter what you will do. I will always love you. I swear it.” –Defiance by C.J. Redwine “And in her smile I see something more beautiful than the stars.” –Across the Universe by Beth Revis “I love you the way a drowning man loves air. And it would destroy me to have you just a little.” –The Crown of Embers by Rae Carson “I never loved you any more than I do, right this second. And I’ll never love you any less than I do, right this second.” –Beautiful Creatures by Kami Garcia, Margaret Stohl “I am catastrophically in love with you.” –Clockwork Princess by Cassandra Clare “I love you. Remember. They cannot take it” –Delirium by Lauren Oliver “There is never a time or place for true love. It happens accidentally, in a heartbeat, in a single flashing, throbbing moment.” –The Truth About Forever by Sarah Dessen “The minute I heard my first love story, I started looking for you, not knowing, how blind that was. Lovers don’t finally meet somewhere. They’re in each other all along.” -The Essential Rumi “I love you, not only for what you are, but for what I am when I am with you. I love Read More »

Top 7 Brain Boosting Foods
Posted By on January 20th, 2014 in Vitaminfix Think – Issue 71
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Foods that help improve your overall health just taste better! There are specific foods you can add to your diet to improve different aspects of your health. And if you’re looking to boost mental functions including memory, focus, concentration and focus, here are the top 7 foods for brain power. 1. Broccoli: All of the health benefits of broccoli aside, this tasty green veggie also packs a healthy dose of a combination of vitamin K along with a B vitamin called choline that gives broccoli it’s brain boosting ability. These vitamins aid in brain development along with strengthening existing cognitive function. Not only that but you’ll also get a dose of folate, another brain booster. 2. Walnuts: These delicious nuts contain healthy omega fats that have been shown to offer a variety of health benefits and support healthy joints, skin, hair and nails along with the communication of neurotransmitters in the brain. Not only that, but the antioxidants, omega fats, and vitamins in walnuts also help protect brain cells from oxidative damage that may improve mental functions. 3. Quinoa: This light & fluffy grain provides the glucose your brain needs to function. The complex carbohydrates contained in this great grain also offer fiber, and protein to help stabilize blood sugar levels, supplying energy for your brain. Not only that, but quinoa contains a combination of b vitamins essential for optimal brain function. 4. Red Beets: The bright red color of beets is caused by the content of the unique antioxidants Read More »

3 Yoga Workouts Just for Energy
Posted By on January 13th, 2014 in Vitaminfix Think – Issue 70
yoga-boat-pose

Yoga workouts provide so many benefits to your health, and while some poses are for muscle building and some burn tons of calories, Yoga as a practice is one of the best workouts for energy. Many workouts offer the idea of an energy boost but can cause you to feel tired, fatigued and sore in the long run. There are two different types of exercise: aerobic and anaerobic. While any physical exercise will boost feel-good brain chemicals, burn calories and help you to break a sweat to release toxins, aerobic exercise can also leave you feeling tired shortly afterwards. If you are looking for an anaerobic workout that provides benefits to your brain power, and your energy levels without leaving you feeling even the slightest bit tired, try yoga. While some forms of yoga are more tiring than others, by doing a simple combination of poses called asanas, you can boost energy levels without exhausting yourself. Here are a few yoga poses you can do, even if you are a beginner: Yoga Pose #1 –  BAH-dah cone-AHS-anna,
baddha = bound 
kona = angle Sitting with your legs out in front, raise your pelvis with a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together. Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the Read More »

6 Ways to Reach Any Goal
goal setting

Goal setting is an important part of achieving any objective, but there are other things that are important to keep in mind when you set out to make a change. Here are 6 things you can to that can help you reach any goal you have your sights on: 1. Make “Me” Time: There are only so many hours in the day, and while you cater to the needs of family, co-workers, pets and other important people and friends in your life you have to make some time that is just yours. Building a strong connection with yourself is the most important thing really, but how can you build the bond with yourself that you need to continue towards your goals if you never nurture the relationship? Make some “me” time every day with an early morning meditation practice, a yoga routine, regular cardio sessions, a hot bath or whatever else fits your fancy. 2. Eliminate Nay-Sayers: When you step out to make a change in your life there are always going to be plenty of people around who can say that you’ll never get there, that it’s not worth it, that what you’re trying to do isn’t necessary and blah, blah, blah. And while you may think that simply not listening to them will work, it can be very difficult to tune out nay-sayers. They can hurt your feelings and damage your forward progress. There are enough obstacles between where you are and where you want to go, and Read More »

10 Stress Relievers That Work in Less than 5 Minutes
Posted By on December 23rd, 2013 in Vitaminfix Think - Issue 67
stress-holiday

Stress can build up over the holidays and sometimes there just isn’t enough time to unwind. But you can sneak any of these stress relievers in (for just 5 minutes) and get back your sense of serenity. 1. Have a Laugh. Keeping your good humor and having a laugh has short-term effects on your stress levels. The physical change that occurs in your body as a result of laugher relieves your stress response and also relaxes muscles. So take a time out and make a joke for an instant stress reliever. 2. Repeat a Mantra. Keeping your thoughts focused on positive ideas can really help reduce stress. Here are 5 mantras for stress relief you can quietly repeat to yourself when tensions get high, to bring your awareness back to the present moment: Everything I do is by choice. I’m not supposed to have all the answers. I will slow down and become conscious. This too shall pass. I will accept the things I cannot change. 3. Take a Step Outside. Breathe in the fresh air and fill your lungs. Slowly release the breaths and let them clear your mind of all thoughts just for a few minutes. If there is sunshine, try to soak it up. Researchers say that the vitamin D in the sun’s rays has the ability to boost your mood. 4. Listen to Music. Put on your favorite playlist, sing along to one of your favorite songs, or just play something you have never heard before Read More »

Fast Yoga moves That Spare the Spirit
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Yoga postrues can help you feeling energized and in the spirit during the holidays. When things start to move fast your holiday spirit can get depleted. Keep up with the season with these fast Yoga moves that offer an boost in needed energy and a good mood so you can stay present and take in all the holidays have to offer. Inverted Yoga Position #1: Legs up the Wall Pose: Viparita Karani This pose is known to ease anxiety, reduce stress and lower blood pressure while stretching the hamstrings, legs and lower back. 1. Find an open wall space. Start seated beside the wall, with your feet on the floor in front of you and your left side body in contact with the wall. On an exhale, gently lie down on your back and pivot yourself so that the backs of your legs are pressing against the wall and the bottoms of your feet are facing up. You may need to wiggle around to find your way into this position. 2. Your sitting bones should now be pressed up against the wall, or slightly away from the wall, and your back and head rested on the floor; this will form approximately a 90-degree angle in your body. 3. If you find this position uncomfortable in any way, or just wish for extra cushion, you can use your prop here. By pressing the bottoms of your feet into the wall, lift your hips slightly and slide your prop underneath your hips. 4. Read More »

Getting a Better Deal is Just a Workout Away
Posted By on December 2nd, 2013 in Vitaminfix Think – Issue 64
workout - bargain

Need more reasons to work out? Recent research has shown that your bargain abilities may improve after just a short workout. If you’re getting ready to hit those sales, you may want to get a workout in first. The Study Published recently in the journal Psychological Science, this study involved two different experiments. One compared the experience of subjects who negotiated to buy a car on a cellphone while walking briskly on a treadmill (their heart rates averaged 117 beats a minute) against the experience of others who walked at a more modest pace (88 beats a minute). The second experiment compared the experiences of subjects negotiating for job terms on a cellphone; some subjects took a casual walk, while others sat in a chair. Results showed that those who dreaded negotiation performed even worse when they exerted themselves. What was more surprising was that those who looked forward to negotiation displayed the opposite results. In the job-negotiation experiment, they performed better and felt better about their performances when they were walking. In the treadmill experiment the confident negotiators felt that they performed better when their heart rates were elevated, even more than equally confident people who walked at a modest pace. So What Does This Mean? For negotiations that you’re looking forward to like a shopping bargin, getting in a workout before you go may improve your abilitites to spot a good deal, or negotiate the price of something you want. For those who lack the confidence to negotiate Read More »