Save Money & Eat Healthier By Packing a Lunch

Save Money & Eat Healthier By Packing a Lunch

Do you grab some carryout at noon or rush to the local food vendor? That can get expensive for both your health and your pocketbook. There’s a lot of reasons to eat healthier, but often people think that’s too expensive. They’re wrong, you can save money by packing a lunch and making that food healthy. When you pack a lunch, you have control over the food you take and the ingredients in it. Whether you’re creating a sack lunch for children or taking your lunch to work, there are healthy options.

Include healthy fat as part of your lunch.

Those fries or other deep fried foods aren’t part of the healthy fat group. However, whole eggs, cheese, avocado, salmon or sardines and seeds, such as pumpkin seeds contain healthy fat. Without including healthy fat, you can’t absorb fat soluble vitamins, like A, E, K and D. You’ll feel fuller longer, too. Make a nut butter and apple sandwiches, a bag of raw nuts, which include walnuts, almonds and pecans.

Include a high quality protein in your lunch.

Having a lunch that’s easy to grab in the morning and takes little time or effort is also important. You can do that with salads. Use leftover meat or protein to create the salad. If you have chicken, it’s ideal for an Asian wrap. Use your favorite vegetables and fruits. Chop celery, shred carrots, finely chop cabbage, green onions and sliver almonds. You can add other ingredients, too. For instance, Mandarin oranges in their own juice is a delicious addition. Mix with salt and pepper and Asian salad dressing, which you can make with rice vinegar, soy, sesame seeds, brown sugar, fresh grated ginger, garlic and sesame oil. Use low sodium soy if you want it to be healthier. Put the mix in a jar and when you’re ready to use, put a few Bibb lettuce leaves on a tortilla shell and fill the lettuce with the Asian salad and wrap. Serve with an apple, applesauce, other fresh fruit or vegetable.

You need complex carbohydrates in your lunch.

Whole grains, beans, whole fruits, vegetables and pasta are a few complex carbs that digest more slowly to keep your blood sugar level and you feeling fuller. Make a black bean, corn and salsa salad to serve with berries, bananas, fresh veggies and dip and a hard boiled egg. Stuff an avocado with chicken salad or grind the chicken and ingredients smooth and use the “salad” as a dip for crackers or rolled in a large leaf of lettuce and made into a wrap.

  • Reinvent your leftovers. Chop lean beef, chicken or use shrimp or other seafood to create new salads like the Asian salad. Mix cherry tomatoes, cubed avocados, leftover corn, grated feta, and a mixture of your favorite dressing, such as basil, balsamic vinegar, olive oil, salt, pepper and cumin.
  • Your brown bag lunch should have at least two servings of vegetables. Side salads, such as pea or bean salad, veggies and dip, even homemade vegetable soup in a thermos or readable container can be great additions.
  • Don’t let that rice from the night before go to waste. It’s a great starter for a salad and you can add any type of vegetable and it’s good. Just toss it with dressing.
  • Get creative when it comes to ease and sneaking in a few more vegetables. Consider broccoli nuggets or veggie muffins or mini veggie quiche. Mini veggie muffins are a good addition to all meals and a large batch can be made at once.

For more information, contact us today at Next Level Fitness

Staying Healthy During A Crisis

Staying Healthy During A Crisis

Whether you have your own personal crisis in Irvine, CA, or a nationwide crisis like the pandemic, one thing is certain, staying healthy will help you navigate the pitfalls more successfully. Some common effects on stress include chest pain, stomach problems, headache, fatigue and a lowered immune system. It can cause lack of motivation, restlessness, anxiety or depression and lead to heavy alcohol or drug misuse, social isolation or even overeating. You can see why avoiding stress is part of staying healthy.

Exercise will help keep you healthy and deal with stress.

You don’t have to exercise a long time, just work out long, just a half hour a day or two and a half hours a week. It can be as simple as a brisk walk. If you want to be more vigorous, such as a high intensity interval training session, a vigorous workout at the gym, jogging or swimming laps, you can cut that amount of weekly time in half and still get the benefits of the workout. Exercising regularly lowers the risk of heart disease, helps you shed unwanted pounds, reduces the risk of diabetes by aiding in blood sugar management, strengthens bones and muscles, improves your mind and your mood and helps lower the risk of cancer.

During a crisis, keep your immune system in good repair with a healthy diet.

You can start by increasing the amount of fresh fruits and vegetables in your diet and eliminating processed food or food with added sugar. You don’t have to spend a lot of money if fresh veggies and fruit aren’t in your budget, frozen ones are just as good and sometimes even have more nutrients because they’re picked at their ripest and immediately frozen. Have a meatless Monday and get plenty of fiber in the process. Rice and beans provide all the protein you need and can help keep the budget in line.

Take time to relax and rest your brain.

One of the hardest things to do is tame your brain during a time of crisis, but it’s also one of the most important things to do at that time. Learn deep breathing techniques, meditation or other relaxation techniques and make time to practice at least once a day. An attitude of gratitude is also important, not just for your mental health, but also for your physical health. Taking an inventory of all the good in your life, will help put the crisis in perspective.

  • Getting adequate sleep can help you function better in a crisis and is good for your health. If you have problems sleeping, consider working out regularly. It’s known to help people with insomnia.
  • Being social may not seem possible, but it is. It doesn’t mean you go out on the town, just keep in touch with dear friends and family. Spend a few minutes a day talking via phone or in person can be just the medicine you need.
  • Stay hydrated. Make it a habit to carry a bottle of water with you and sip on it throughout the day. It’s even more important in the winter, when the air inside is dry. You’ll be amazed at how water can perk you up more than a cup of coffee.
  • Don’t panic. Help keep yourself in line with a schedule that you stick with throughout the crisis. Some routines should stay in place. Get up and go to bed at the same time each day. Eat meals, exercise and practice the same hygiene. Having a sense of order in your life helps you stay calm in a crisis.

For more information, contact us today at Next Level Fitness

Easy Breakfast Sandwiches

Easy Breakfast Sandwiches

You may know that a healthy breakfast will get you off to a good start, but taking the time to make it doesn’t quite fit in your schedule. Well here’s a great idea. Make those breakfasts ahead and even eat them on the run. It’s time to bypass that donut and get some healthy meals to start the day, without taking a lot of time for preparation. Here are some easy breakfast sandwiches you can freeze and eat later. Just prep them on the weekend and enjoy them the entire week.

Start with the basics.

You need some type of bread, eggs, vegetables, chicken or turkey and cheese. The bread can be your choice. Top choices include whole grain or sourdough English muffins or their bread counterpart, flax bread, oat bread or sprouted bread. Eggs will be your protein, but you can also add chicken or turkey and cheese if you want. Saute your vegetables first and then add them to the scrambled egg mix. You can increase the veggies to your morning meal by topping with a tomato, greens or onion after you heat it in the microwave and are ready to eat.

Make a basic egg mixture.

Start by preheating your oven to 375 F. Use cooking spray on a 9X13 pan. Mix eight large eggs or if you’re cutting back on fat, six large eggs and four whites of large eggs. In a large pan, put a tablespoon of olive oil, heat and saute a small onion diced, a cup of broccoli, a cup of slice mushrooms, two cups of chopped spinach, a clove of garlic, black pepper and salt to taste. You can substitute other vegetables, such as red bell pepper. When cooked, add to egg mixture and pour in a large square pan, cooking for 20-30 minutes. Cut the eggs in squares to put on the bun or use a glass to cut circles for a more finished appearance.

Finish the sandwich and freeze.

The egg mixture makes six sandwiches. Use any type of bun or bread you want. I prefer sour dough English muffins, but the choice is yours. Put a square or round of the egg mixture on, top with a slice of chicken or turkey or some cheddar cheese if you like. Put the top on the sandwich, wrap it in tinfoil and store in an airtight container. You can freeze the sandwiches or store in the refrigerator in an air tight container for the next morning or later that day. When ready to serve from the freezer, remove the foil, put on a microwave safe plate and cover with a paper towel, heat for 60-90 seconds until the cheese melts.

  • When you reheat the breakfast sandwich, save the tinfoil. Rewrap the sandwich with it to eat on the run.
  • When sautéing vegetables, do the onions first. If you’re adding kale, pepper or spinach, cook it separately to avoid “steaming” the other vegetables with their water contents.
  • Keep your breakfast sandwiches healthy. Avoid processed cheese, use real cheese. Try some chicken sausage that’s organic and low sodium.
  • For variety, you can use whole wheat pita bread or make a breakfast burrito. Add your favorite topping after you warm the sandwich, such as lettuce, raw spinach, tomato, or avocado.

For more information, contact us today at Next Level Fitness

Is Your BMI Really A Good Measure Of Your Health

Is Your BMI Really A Good Measure Of Your Health

What is your BMI—body mass index? It’s just one measure of your health. It uses both height and weight to calculate a number that is used with a chart to predict your overall health and whether you’re underweight or overweight. It replaced those charts that used to show the ideal weight and gave a better picture of your overall health that’s expressed with just one number. For example, if you’re a woman who is 5’6″ and you weighed 120 pounds, you’d be on the low end of normal. If you lost six pounds, you’d be underweight. You’d have to gain 35 pounds to inch your way into overweight. There are several online BMI calculators that you can use.

It’s not a perfect measure.

When something is as simple as a BMI calculator, it’s not always the most accurate. It simply indicates that it’s time to take a deeper look to ensure something isn’t wrong. For instance, you might be that 5’6″ person that weighs 160 pounds, putting you in the overweight group, but you have tons of muscle tissue, which weighs more per cubic inch than fat tissue does. Even though the BMI is higher, the reason they’re weight is higher makes them healthier. Not only does a high a mount of muscle mass throw off the charts, so does pregnancy. The charts aren’t very accurate for elderly or children, either.

What tracking your BMI can do for you.

While a higher BMI isn’t the perfect measure, a high BMI can indicate a potential for developing certain conditions like, diabetes, arthritis, colon-breast-or prostate cancer, high blood pressure, high cholesterol, liver disease and sleep apnea, especially when it’s high. A noticeable change in BMI from one doctors visit to the next, whether it’s weight gained or lost, is also something to investigate if it’s not a planned weight loss and there’s no healthy reason for it.

New research shows that BMI isn’t the best indicator or very useful for cardiac health.

The study looked at a group of individuals and found a high BMI didn’t predict good cardiometabolic profile. That means they had normal blood pressure, cholesterol and blood sugar levels. Of those in the group with normal BMI, about a third had unhealthy cardiometabolic measures. While this may seem damning to the use of BMI, it isn’t. No one test or set of numbers is adequate to look at every aspect of health. That has always been a constant.

  • While the latest study identified that the BMI was flawed when it came to measuring cardiometabolic health, it did not consider using the BMI to measure for potential arthritis or liver disease.
  • BMI can be a good guide if you’re obese and trying to shed extra pounds. Combine its use with a tape measure and measure your circumference, too. That’s especially important not only for weight loss, but also exercise.
  • Your frame size also plays an important role in whether you’re underweight, normal, overweight or obese. The larger your frame size, the more you’ll tend to weigh, even if you have no body fat.
  • To see the fallacy of just using BMI, consider NFL quarterback who has a BMI that’s called obese. However, if a sedentary person had the same weight and height as Tom Brady, they would be obese.

For more information, contact us today at Next Level Fitness

Nutrition And Mental Health Connections

Nutrition And Mental Health Connections

What does the food you put in your mouth have to do with your brain and mood? It seems there are nutrition and mental health connections that scientists are now starting to investigate. These studies are deemed nutritional psychiatry. It only makes sense that if a chemical can alter behavior, via a pill, then why wouldn’t the chemicals in some foods do the same? Just like any other organ of the body, the brain needs fuel and it’s now more apparent that the right fuel can help improve your overall health.

High octane food, produces the best results.

What you eat affects all parts of your body, but particularly the brain. Healthy food provides antioxidants that can eliminate damage from free radicals that cause oxidative stress and damages cells. There are studies around the world to investigate how certain foods and herbs, like turmeric, can help prevent dementia and Alzheimer’s. A quick example of how food affects your mood is how sugar affects the body. It causes inflammation and fluctuations in insulin. Studies show a high sugar diet increases the negative effects of depression and mood disorders.

The neurotransmitters play a primary role in how you feel emotionally.

If you’re having trouble sleeping, feel a lot of pain, have unusual appetite patterns or lots of mood shifts, you may be low on serotonin. It’s produced in the gastrointestinal tract. That has millions of nerve cells. These neurons and the neurotransmitters produced, like serotonin, are in full gear or lacking based on the microbiome of your gut. That’s all the bacteria, fungus and other microscopic entities that live there. There are good bacteria and ones that cause problems. What they all have in common, is that collectively they can dictate your physical and mental health. Consuming food that helps produce more “good” bacteria.

Studies comparing diets show a difference.

When the average American or Western diet was compared to more traditional ones, like the traditional Japanese diet or the Mediterranean diet, the Western diet showed more incidence of depression. In fact, it increased the risk by as much as 25 to 35 per cent. The difference is primarily the processed food and sugar in the Western or American diet. In traditional diets of other cultures, the food is not only unprocessed, but also has fermented food that adds healthy probiotics to the body.

  • Fiber is also another part of the diet that encourages the development of healthy bacteria.
  • It’s not all about diet, exercise also boosts your mood. It burns off the hormones of stress, increases circulation of nutrient and oxygen rich blood to the brain and creates happy hormones that make you feel good. New studies show exercise also increases healthy bacteria in your gut.
  • Food that contains nutrients such as omega-3 fatty acids, Vitamins D and B, folic acid and tryptophan improve your mood and make it better.
  • Foods you should consider to boost your mood include low-fat dairy, lean protein and whole grains. You should also limit saturated fat, sodium and added sugar. Fiber is your friend.

For more information, contact us today at Next Level Fitness

Beans Good For Diabetes And Packed With Protein

Beans Good For Diabetes And Packed With Protein

When you hear about people eating beans, do you envision a lone cowpoke, sitting by the campfire, a destitute person, scraping the bottom of the can for just a little more to eat or a grand dinner with beans as its main entry. Most people don’t envision the last one. That’s because beans are so inexpensive and also a good reason to add them to your diet, particularly if you’re suffering from diabetes. Not only are they packed with protein, they also contain many other nutrients necessary for good health.

Beans keep your blood sugar level low.

Are you trying to manage your blood sugar levels? You need protein to not only help you feel fuller, but also keep them level. It should be low in saturated fat, yet have healthy omega-3 fatty acids. The fiber in beans aids with not only digestion and a healthy gut microbiome, contain complex carbohydrates that digest more slowly to keep blood sugar levels more sable. There’s a wide variety of beans that include garbanzo beans, navy beans, black beans, kidney and Lima beans, among others. You’ll never get bored with them, even if you ate a different type every day for a few weeks.

The fiber in beans slows the digestion and delivery of sugar into the blood stream.

Whether you’re diabetic or not, increasing your fiber can help you live healthier. It aids digestion and feeds the good bacteria that help deliver nutrients and fight off disease. It also lowers the impact of food that has a high-glycemic index, which is how quickly the sugar gets into the blood. It helps relieve those sugar highs that are followed by the deep valleys of low sugar levels. Fiber does even more. It offers heart healthy benefits. It improves cholesterol levels, while lowering the risk of stroke, heart disease and obesity, which often are complications of diabetes.

There are benefits from the protein in beans.

The body can use the protein you eat for energy, but it’s a slower process than eating simple carbohydrates is. That’s why you feel fuller for longer after you eat protein, which can help a great deal in weight loss and appetite control. You’ll get the protein from beans without the saturated fat. However, plants don’t contain complete proteins, which is why you need to combine them. If you combine beans with rice, you have a complete protein, since they’re complementary proteins.

  • Check out all the nutrients beans contain. There’s a wealth of essential vitamins and minerals. Folate, iron, magnesium, calcium and potassium are delivered when you eat beans.
  • The top healthiest beans include soybeans, chickpeas, navy beans, kidney beans, black beans and pinto beans.
  • Soybeans, often called edamame, can be eaten raw, cooked or as tofu. One cup provides 31.32 grams of protein. Navy beans contain 14.98 grams of protein per cup and kidney beans contain 15.35 grams.
  • Kidney beans and rice form the basis for many dishes and supplies a complete protein combination. It also can be a way to lower your grocery bill, while eating nourishing healthy meals.

For more information, contact us today at Next Level Fitness

Is A Daily Intake Of 50g Dark Chocolate Actually Healthy?

Is A Daily Intake Of 50g Dark Chocolate Actually Healthy?

I get confessions from a lot of clients in Irvine, CA, about their addiction to chocolate. Some hide it in secret places in their home, like the freezer or the sock drawer. If you’re a secret chocolate chomper, there’s good news. Dark chocolate is actually healthy. There are limitations. Don’t get a share size dark chocolate candy bar and eat it all yourself…or any large candy bar, for that matter. There are also only certain types of chocolate that are healthy. The serving size should be between 30 and 60 grams a day. Since each dark chocolate Hershey’s mini bar weighs about 8.6 grams, that’s about 5 a day.

You’ll get the heart healthy benefits of dark chocolate.

If you’re a chocolate lover, there’s good news. It has benefits for your heart due to the cocoa phenols. If you have slightly elevated blood pressure, it can help lower it. However, excess weight is also a factor in high blood pressure, so make sure you substitute it for something else equal in calories, rather than just add it. The Journal of American Medical Association says dark chocolate is also loaded with other compounds like catechins and flavonols that act as antioxidants to protect the cells.

Dark chocolate can lift your mood.

Dark chocolate can affect your mood—for the better! It’s been used since early civilizations to promote love, which is easy to understand. The happier you are, the more likely you’ll be to couple. In early Mesoamerica roasted cacao beans were mixed with vanilla, cornmeal honey and chilies in a drink that was meant for a loved one. Today we know that there’s a chemical reaction in the brain from the phenylethylamine in the chocolate. The anandamide, a neurotransmitter, also relaxes you and reduces anxiety.

There’s more to the story.

Chocolate contains some sugar with darker chocolate having less. Those same five mini bars contain approximately 200 calories. That can make the difference in how successful your weight loss program will be. You’d have to jog 22 minutes just to burn off those calories. When you compare that to eating an apple, with half the calories and more nutrition, you need to weigh the benefits and drawbacks.

  • Try dark chocolate covered blueberries or acai berries to get even more antioxidants, such as polyphenols and flavanols. The chocolate contains even more of those antioxidants than the fruit.
  • Look for chocolates that contain a minimum of 70% cacao. Even though Hershey’s Special Dark Chocolate was used in the example, it only contains 45% cacao, but it’s far better than milk chocolate.
  • Find dark chocolate that has as few ingredients as possible. The best will list cocoa, cocoa powder, cocoa nibs, cocoa butter or chocolate liquor first. Lecithin is often listed as soybeans and isn’t necessary, is often added for appearance quality, but won’t hurt you.
  • Avoid any dark chocolates that contain trans fats. Always read the labels thoroughly.

For more information, contact us today at Next Level Fitness

Natural Herbs To Speed Up Weight Loss

Natural Herbs To Speed Up Weight Loss

If you want to lose weight, start adding herbs to your diet. You don’t have to spend a fortune at the health food store, just go to the market and get fresh or dried herbs to add both flavor and nutrients—without a lot of calories—to your next meal. Some herbs do more than just add nutrition and flavor, although that still makes using them a good idea. Some speed up weight loss. They help you lose weight in a number of different ways.

Try some fennel seeds for weight loss.

Fennel produces a beautiful plant that looks almost like a fern with soft fronds in the spring that make you want to pet them. However, it’s the seeds and bulbs that are what most people use. Fennel bulbs are edible and good for a diet and the seeds provide a licorice flavor that makes favorite dishes even more flavorful. The seeds, saunf, provide fiber to keep you fuller longer. Both the bulb and seeds act as a diuretic. Eating the seeds may help prevent and reduce the storage of fat by boosting the absorption of vitamins and minerals. The oils in fennel also boost digestion, a key component for weight loss and good health.

Spice up your diet with some cayenne pepper and watch it heat up weight loss.

While there’s just a small difference, the heat from the Capsaicin in pepper can ignite more calories and boost your metabolism. Capsaicin is also known to help reduce hunger and cravings. That certainly makes it a diet aid. Studies show that when people ate meals that had capsaicin—the chemical in peppers that make them hot—it lowered levels of the hunger hormone, ghrelin.

Oregano is well known for the flavor it adds to Italian dishes.

Herbs all contain phytochemicals that react in the body in different ways. In oregano, carvacrol, a phytochemical compound, can help increase weight loss. An animal study showed that it helped lower both fat gain and weight gain by changing the synthesis of fat by affecting the various proteins and genes that control its synthesis. While the animal research shows it helps, there are no human studies, but using oregano won’t hurt you and it definitely adds flavor, nutrients and may even help weight loss without adding calories, either.

  • Turmeric is from the root of the turmeric plant and gives dishes a bright yellow glow. It contains curcumin, which is an anti-inflammatory and can help with a number of health issues. It also is considered an aid for fat loss and weight loss.
  • If you want the curcumin in turmeric to work better, add black pepper to the dish. It contains piperine that’s also beneficial for inhibiting the formation of fat cells and encouraging weight loss.
  • Keeping blood sugar level can boost your weight loss efforts. Cinnamon is good when it comes to that. Maintaining blood sugar level helps you control your appetite better, so you aren’t as likely to snack on junk between meals.
  • Black cardamom has been found helpful in reducing visceral fat—belly fat—the most dangerous type of fat. It’s also been found to help reduce total body fat in those same animal studies.

For more information, contact us today at Next Level Fitness

Is Fruit Juice Bad For You?

Is Fruit Juice Bad For You?

If you’re trying to live a healthier lifestyle, you might consider dropping all sugary drinks in favor of fruit juice. However, there are some reasons and situations where fruit juice is bad for you. Fruit juice does have natural sugars, just like their fruit counterparts. Drinking too much will provide an overload of sugar without any of the benefits you get from the whole fruit.

Fruit juice in small amounts isn’t a problem.

If you have a small glass of freshly squeezed orange juice in the morning, you won’t be getting loads of sugar and still reap the benefits it contains. Don’t expect that switching out fruit juice for soda will help you to lose weight. Both a cup of soda and a cup of fruit juice contain about 20-26 grams of sugar and approximately 110 calories. That means that it adds as many calories as soda, it also puts you at a higher risk for type 2 diabetes, especially if you consume a cup several times a day. It also raises your risk for high blood pressure and heart disease.

Fruit juice acts slightly differently in the body than soft drinks do.

Soft drinks increase the risk of serious conditions based on how much you drink. The higher the intake, the more risk for disease you become. Even a little every day increases the risk. However, fruit juice actually helps the body when consumed in amounts of 5 ounces or less each day. In fact, that smaller amount can lower the risk for both heart disease and diabetes. If you’re drinking several glasses of fruit juice throughout the day, your risk for disease increases.

You’re better off eating the whole fruit than drinking just its juice.

Even if you have pulp added fruit juice, it’s not the same as eating the whole fruit. That’s because the whole fruit has more fiber. Consider how much juice you’ll get from squeezing one orange. A medium-sized orange contains about two ounces of juice, about four tablespoons. To get a five ounce glass of orange juice, which is small, you’d need two and a half oranges. Now, imagine how full you’d feel if you ate two and half oranges compared to drinking a five ounce glass of juice. There’s quite a difference.

  • The fiber in whole fruit also has other health benefits, such as lowering your risk of diabetes and heart disease, not to mention how it helps keep your elimination system working well.
  • Besides keeping you feeling fuller longer, the fiber in whole fruit also slows the absorption of sugar, so it lowers the possibility of blood sugar spikes. Some people have problems with sugar spikes when they drink fruit juice, but not with the whole fruit.
  • When you drink fruit juice, rather than eat the fruit, you may be missing out on some important vitamins found in the pulp and skin (think grapes and apples) of the fruit. In oranges, the pulp has most of the flavonoids.
  • While fruit juice is far better for you when you consider the added nutrients, the best choice is always to eat a piece of fruit and drink some water or infused water if you want more flavor.

For more information, contact us today at Next Level Fitness

Benefits Of Rosemary Water

Benefits Of Rosemary Water

You may have read on the internet or heard about it at your favorite coffee shop in Irvine, CA. There’s a lot of talk about all the benefits of rosemary water. Just what is rosemary and why is it praised? Rosemary is an evergreen herb that lives two years. It’s extremely fragrant and often used to season Mediterranean dishes. While it looks like a small shrub, it’s actually a member of the mint family and shares family ties to basil, thyme, oregano and lavender, other herbs often used for health and flavor benefits.

What about health benefits?

Just sprinkling rosemary in your favorite cuisine will add extra nutrients and flavor, but very few calories. It’s a good source of calcium, iron and even vitamin B-6. In ancient times, when herbs were a popular form of medicine, it was used to help people with muscle pain, illness or weakness and poor memory. In fact, there are recipes today that use oil of rosemary to help boost hair growth by stimulating circulation of blood in the scalp. Recent studies show that consuming rosemary can improve memory.

Is rosemary water good for you to drink?

There’s been a lot of hype about drinking a processed form of rosemary water, with some claims alluding to the reversal of aging. While there are many antioxidants in rosemary, there certainly isn’t one quick fix for cellular damage and death. The antioxidants do help fight off free radicals and rosemary does contain anti-inflammatory compounds that also help protect your system, but there’s more to the story than that.

You can’t get good health out of a bottle. It takes more.

If you’re eating junk and drinking sugary drinks, while living a sedentary lifestyle, drinking a few bottles of rosemary water won’t make the difference you hope to see. Instead of focusing on the quick fix, look to long term lifestyle changes. If you want to add rosemary water to your diet, you can make it yourself. Simply create an infusion by adding rosemary and for more flavor some lemons, cucumbers or grapefruit to the water and store it in the refrigerator for two to eight hours for a refreshing drink.

  • You can make rosemary tea by boiling water on low with sprigs of rosemary in it. Just strain it before drinking or using it as a face wash. It’s also antifungal, antiviral and antibacterial.
  • Consider making rosemary infused vinegar. It’s easy to do. You can use almost any type of vinegar and add extra herbs. Infuse the vinegar, put it in a decorative bottle and let it release its delicious oils into the mixture.
  • You can get too much of a good thing. Too much rosemary can increase your blood pressure, cause vomiting, kidney irritation, uterine bleeding, increased sun sensitivity and even cause allergic reactions.
  • Remember, there is no magic bullet when it comes to good health. Everything you do, eat and stress over has a positive or negative effect on your health. Keep them all positive.

For more information, contact us today at Next Level Fitness