Healthier Lifestyle Tips

This post is sponsored by the book “Always Eat After 7 PM” and Joel Marion. The opinions expressed below are my own.

Another week following the Always Eat After 7 pm is in the books, friends.  This 3-stage plan,  including an introductory acceleration phase, along with revamped meal planning and meal prepping, and adhering to an after 7 pm meal consumption, has allowed myself and countless others to enter to new and better ways to live your best life while still eating your favorite foods.

From the author: “Always Eat After 7 pm is a three-phase program that teaches you how to lose big by strategically eating big when you are naturally hungriest—in the evening. This may sound too good to be true, but let me assure you it is no gimmick. It’s all about making strategic and smart food swaps, and you can still eat your favorite foods.”

What have I enjoyed the most this past week on this plan is my ability to better decipher proper meal planning techniques. That, if you’re eating the right things, become strategic about the times of day you consume your largest and last meal, the better you’re going to burn fat, have more energy, and perfect your digestive system at home.

Author Joel Marion helps readers figure out not only the best daily meal plan you need as well as single, scientifically-backed ways to better track your caloric intake at home. Tracking that makes it easier for people, like myself and others, to become more conscious of what I’m eating.

Better still?  Always Eat After 7 pm shares many, many easy-to-cook meals. This not only saves you time meal prepping and meal planning but helps busy folks enjoy the best of dishes at home.

Mouth-watering dishes including marinara sauce and spaghetti squash, Pomegranate Glazed Pork Chops, and one sheet pan meals like Lemon Garlic Sheet Pan Fish and Veggies recipe. Sure to please even your pickiest eater at home. 

My Goals with Always Eat After 7 PM has always been to help me fit back into my skinny jeans comfortably and to hear my love say I’m hot. Always a bonus, right? I wanted better results in there two above-mentioned dietary needs and self-care. Progress without having to be fanatic in seeing results. I also endeavored to best utilize this plan as a means to help me gain accountability over what I’m eating daily at home.

In past years, due to scheduling and busyness, I’d often rely on small, sugary snacks throughout the day or binge on junk food late at night. Using the  Always Eat After 7 PM to reset my eating habits has helped me better my success rates in both these areas alike. Similar issues are addressed in the latest  Q&A session by Always Eat After 7 PM author, Joel Marion, viewed below.

Always Eat After 7 PM falls in line with Marion’s six other works. He speaks of the book’s purpose below:

Always Eat After 7 PM Questions and Answers with Author Joel Marion

What inspired you to write the book?

After authoring 6 best selling books it was glaringly obvious there were 2 huge misconceptions about dieting that needed to be exposed. The first is that you can’t eat late at night or before bed, which science now shows is NOT true. And second, you can’t eat large portions that satisfy your natural instinct. This book solves both these problems by providing an evidence-based, enjoyable approach to dieting that can be used by any person to quickly achieve their weight loss goals.

What was the most surprising discovery when you were researching scientific data for the diet?

That almost everything my college education and certifications taught me was NOT grounded in published scientific research.

How difficult is the Always Eat After 7 PM plan to follow?

It’s not. And that’s exactly why I wrote the book. While any diet is never truly easy, it can be more enjoyable and much easier to adhere to when you understand how Always Eat After 7pm works because it caters to our bodies natural instincts.

So how is my overall progress been? With only two weeks in, and admittedly not always being able to follow the plan word-for-word due to limitations currently facing our nation and the world, I’m still pleased with my progress.

My biggest victory? Grocery ordering and meal planning with healthier, late-in-the-day-dinners in mind. Which for me, also translates into rollable, leftover lunches from the previous day’s dinner. Saving my time and money each week at home. Meals that keep me satisfied, nourished, and with sustained energy the following day, ingredients that are affordable to purchase, and easy-to-make during busy weeknights at home.  

Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks—While Burning Fat Overnight by Joel Marion is now available to purchase. Get your copy, here! Friends, will you be trying this plan at home? Leave your thoughts below.

Post Series:

Week 1: Always Eat After 7 PM: An Introduction To Debunking Diet Myths

Week 2: Author Interview: “Always Eat After 7 PM” by Joel Marion, Part II

If you’ve recently been diagnosed with cancer, no-doubt you’re full of confusion, questions, and more than your share of worry. The last thing you need is to be overcome with doubt and anxiety, however, when you’re doing all you can to fight off an illness. You need support, compassion, and the very best care you can get from experienced, knowledgeable professionals. 

Photo Credit: Miguel Á. Padriñán

For this reason, many cancer patients choose to begin treatment at a cancer treatment center. Cancer centers differ from traditional hospitals in that focus solely on cancer treatments and only see cancer patients. Because of this, their care is dedicated and focused, concentrating on the patient and their treatment and recovery. Often the treatment plans at cancer centers are much more streamlined to the individual patient and often include new technologies and alternative treatments that you might not find at your local hospital. 

There are things to consider when choosing the right cancer center for you. To begin, you need to make sure that any treatment center you choose is covered by your insurance and/or that you can afford it. You’ll also want to stay somewhat local, so you don’t have to travel long distances when you’re already sick and tired. It’s best to ask your primary care physician for a referral; they can steer you in the right direction by giving you information on a local cancer treatment center that might be a good fit. Make sure that any cancer center you choose is part of the NCI (National Cancer Institute) and that the doctors and staff all have appropriate credentials. 

You’ll want to tour the facilities, meet with the oncologists and other healthcare staff, ask questions, and get a feel for the place. After all, they’ll be handling your treatment, so you want to feel comfortable with the staff and make sure you trust their care and guidance. Don’t be afraid to ask for their credentials or find out detailed info about their treatment plans. Many cancer centers have innovative and unique treatments, such as proton therapy and other forms of treatment; talk to them about these and what might be right for you. 

Cancer treatment centers have become more and more popular in recent years, helping patients with all types of cancers including breast cancer, colon cancer, diseases like non-Hodgkin’s Lymphoma, and more. There are even cancer centers specifically for children. While most are outpatient, some cancer treatment centers even offer in-patient care, working around the clock to take care of your treatment and overall medical care. 

Cancer treatment centers have been helping patients for many years with innovative treatments, making them feel comfortable and cared for. Many people feel that these are a much better alternative to regular hospital visits, with concentrated, detailed care and support. If you feel that treatment at a cancer center is right for you, start calling around today to find the best treatment center for your unique case. You’ll be glad you did.

These days there are so many cool things happening with dental technology. No matter what issue you need fixing, your local dentist likely has you covered. From cosmetic to the more medical of procedures, you can get your teeth fixed quickly and easily, helping you put your best smile forward. 

Photo Credit: Anna Shvets

One of the more popular and sought-after cosmetic dental procedures that people are going for is getting dental veneers. Dental veneers are safe, durable, and look great; they can really improve your smile while providing an extra layer of protection for your existing teeth. Are dental veneers right for you? Let’s look at them in more detail. 

Dental veneers are usually made from durable, long-lasting porcelain that has the natural, beautiful translucent appearance that normal teeth do, making them look totally natural and realistic. The porcelain is a thin shell, fitted to the tip of each tooth, and is then securely bonded to the teeth. Veneers are very durable and long-lasting, adverse to stains and are not easily damaged. With the proper care, they can last a very long time, up to a decade or longer. Veneers can be removed at any time, if you so wish, with a quick visit to your dentist. 

Traditional veneers are not only perfectly fitted to your teeth, they are color-matched as well, so when you purchase veneers, you know that they will look completely natural and nobody will be able to tell the difference. The no-prep version involves less matching and fitting and therefore may not look quite as natural, but they still can look great. 

Veneers can generally be placed in just one appointment, for the “no-prep” style of veneers. For traditional veneers, you’ll need at least two, possibly more appointments to get the veneers matched, fitted and applied to your teeth. The process is reasonably painless and discomfort-free. You’ll likely be placed under general anesthesia and given numbing agents to alleviate any discomfort. Once the veneers are bonded to your teeth, that’s it! You’re done. The recovery type is very minimal. 

The cost of veneers can vary depending on which type of veneers you elect for. No-prep veneers (the type typically done in a day), usually cost between $800-2,000 per tooth and last for only about 5-7 years or so. The veneers that require more of a fitting/matching are slightly more expensive at $925-2,5000 per tooth and last for generally the same amount of time or a little longer, around 10-15 years.

As veneers are considered a cosmetic dental procedure, many dental insurances won’t cover the entire cost, if any. Some do, however, so be sure to look carefully at your dental plan, and be sure to speak to your dentist: they may be able to help you navigate the costs with a payment plan/financing, a discount for bulk pricing, and/or referring you to Care Credit or another option for financial assistance. Most dentists consider traditional veneers to be better value for money; though they are more expensive they last longer and fit your teeth better than the no-prep versions, which can cause issues. While veneers are considered very pricey, because of their long-lasting nature, many people consider them a worthy investment. 

Those with gum disease or genetically weak teeth are sometimes discouraged from using veneers, as they can cause further gum shrinkage in those people. 

Risks associated with veneers are quite low but can include allergic reaction to local anesthetic, cracking or damage to the veneers in severe cases, and occasional increase in tooth sensitivity/increased infection. However, these risks are very rare and most people enjoy their veneers with little risk at all. While some of these issues can be concerning, the truth is that wearing veneers can actually help protect your natural teeth, keeping them from further damage or decay. Veneers act as an extra layer of protection as well as a nice, new surface so you can put your best smile forward. 

For those who are embarrassed by the look of their teeth, veneers can greatly improve self-confidence, giving you that perfect smile you’ve been missing. Veneers can vastly improve self-confidence and boost self-esteem. If your teeth are damaged, cracked or severely discolored and you want to keep your teeth while still improving their overall appearance, a set of veneers could be the best bet for you. Make an appointment with your dentist today to discuss the pros and cons of veneers and see if they are a viable option for you. Improve your smile today!

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We all know that we should be taking care of our bodies by eating nutritious food, exercising regularly and ensuring that we get plenty of sleep, but certain parts of our bodies need a little extra help to stay in tip-top condition, and without it, we may notice that they start to deteriorate. 

One such area is our hearing. 

Hearing loss affects 48 million people in the US alone and over 466 million people worldwide and although our chances of experiencing hearing loss increase as we age, there are also environmental factors that can cause hearing loss and things that we can be doing right now to prevent it. So here are 5 little things we could all be doing to take better care of our ears in order to ensure we protect our hearing for the future. 

1, Reduce the volume

Music may sound great when played extra loud, but listening to music at loud volumes for prolonged periods of time can cause serious lasting damage to your ears. Just 15 minutes of loud music played through headphones or a speaker can cause lasting permanent damage to your hearing, and if this is repeated regularly then you are at serious risk of developing early hearing loss. Try improving the quality of your headphones or speaker rather than increasing the volume. 

2. Wear hearing protection when required

Whether you’re drilling through concrete with a power tool, attending a music concert, or simply spending a lot of time on a noisy subway, your ears don’t discriminate between the sounds that cause them damage. If you know you are going to be exposed to very loud noises for an extended period of time, such as on your daily commute or at a music festival, then the only way that you can protect your ears is to wear suitable hearing protection. The loud noises may not feel like they’re hurting your ears, but the damage will be done and you will have to live with the effects for the rest of your lifetime. 

3. Don’t try to clean your own earwax

Our ears naturally produce earwax and for the most part, are also very good at regulating production and self-cleaning. Over the years, people have become obsessive about cleaning their ear-wax but putting your fingers or other devices in your ears can actually do more harm than good. Trying to remove earwax yourself will almost always result in pushing the earwax further into your ear canal, causing compaction and buildup that can give you an ear infection or make it hard to hear. If you’re worried about ear-wax build up then always visit a hearing specialist who will be able to remove your earwax safely. 

4. Keep your ears dry

Animals that spend a lot of time in water often have specialist ear structures that prevent water from entering their ears, but because humans weren’t designed to spend a lot of time in or underwater, we haven’t evolved this adaptation. Excess water and moisture inside the ear canal can create the perfect environment for bacteria to grow, leading to ear infections such as swimmer’s ear, which are not only painful but can pose a threat to your future hearing. To avoid getting ear infections, try to always keep your ears dry by gently towel drying them after bathing or swimming, tilting your head to the side to allow excess water out or even wearing specialist ear-plugs. 

5. Visit your audiologist regularly

We go to the dentist at least once a year to have a checkup for our teeth, and many of us visit the optometrist to have a checkup on our eyes, and yet many of us fail to visit an audiologist to have our hearing and our ears checked out. The best way to ensure that your hearing stays in tip-top condition is to follow the guidance above and to visit your audiologist every year or so. At your audiologist appointment, your hearing specialist will be able to test your hearing, remove any build-up of earwax if required and give you guidance on how to protect your hearing as you age. Another important reason to visit an audiologist, especially if you are over 60, is because age-related hearing loss can go undetected for many years, and you risk living with undetected hearing loss that may start to have a big impact on your daily life. 

Our hearing is a gift and deserves to be looked after, so stay safe, and look after your ears if you want good hearing for many years to come. 

Photo by Dmitry Schemelev on Unsplash

There’s a lot to be said about modern living.  The technology is amazing, the medical and scientific breakthroughs are life-changing and we’ve never had so much good TV to watch.  

Modern living has also come at a price, our health.  Today’s generations lead a very sedentary lifestyle, spending its time sitting behind a desk, eating processed food, watching TV or glued to our mobile phones.  

There are a number of serious health risks associated with this kind of lifestyle including obesity, heart disease, diabetes, and depression.  

The Modern Diet

The typical modern diet is low in fiber and vitamins and high in fat, sugar and processed foods.  Many of us don’t even drink the recommended daily amount of water.  

This kind of diet can lead to weight gain, diabetes, lethargy, headaches, bloating, constipation, bad skin and a whole host of other conditions. If you find yourself experiencing ongoing digestive issues then it’s best to get checked at a digestive disease clinic. 

The Solution 

A diet that is rich in fresh fruit, vegetables, grains, and healthy fats is the most optimal for good health. Learn to meal plan so you are always in control of what you eat and don’t resort to convenience food or snacks. 

Reduce the amount of fried, processed and fatty foods you eat. Drink more water. 

Effects On Physical Health

A lot of us spend the day at work, in front of our computer, then head home.  Exhausted, we collapse in front of the TV or check our phones until we’re tired and want to go to bed.  Most of us don’t take the time to be active. 

This lack of movement, coupled with a bad diet can cause serious health risks including heart disease, obesity, and diabetes. 

The Solution

Make an effort to move more throughout the day.  Even if it’s just going for a walk during your lunch break, or taking the stairs.  Some companies allow employees to have standing desks or have implemented ‘walking meetings’. 

Incorporate exercise into your daily life.  Something that you’ll stick to is the best form of exercise.  Walking, running, classes, team sports. Find something you like and can do between 3-5 times per week for at least 30 minutes. 

Effects On Mental Health

Stress is everywhere.  Our home life, our jobs, the news.  It’s almost impossible to escape, but there are things that we do that can cause more stress.  

Our constant use of smartphones can lead to insomnia, which in term can cause low mood and depression.  Some people are actually addicted to their phones, feeling anxious and stressed if they are without them for even short periods. 

Constant connections online mean that we are missing out with actual, physical contact in the real world, leading to increasing isolation.  

The Solution 

Identify the main causes of stress in your life and work to minimize them as much as possible.  Limit your screen time, especially at nights and make an effort to socialize with people in the real world. 

If you do feel stressed, anxious or depressed, seek help and talk to someone.