Category Archives for "Wellness"

Living a lifestyle of true wellness doesn’t have to be complex.

Just covering the basics like…

Having great health

Surrounding yourself with POSITIVE people

Having exciting life experiences

Is often all that’s enough to live a better lifestyle than 99% of the world.

But, Health and Experiences wants to take this mission even further.

We bring you REAL wellness advice that you can apply directly to your lifestyle starting today.

So, you can forget about most of the wishy washy stuff that you’ve read on the internet, and start getting lifestyle advice that is based on truth, action, aggression, and excitement.

These Four Brain Chemicals Control Your Mind (Happy Chemicals)

Essential Brain Chemicals Health and Experiences

Updated: October 2nd, 2019 Did you know that up to 95% of the decisions that you make are actually based on primal emotions and instincts? Yeah, all of those arguments, feelings of attraction, and impulsive decisions in the supermarket are largely caused by four brain chemicals (also known as your brain’s happy chemicals)…

Now, you can take a glimpse into the 4 chemicals that are responsible for most of the decisions that you make every day.

What you find about how your brain operates will probably shock you…

Brain Chemical #4. Dopamine

Dopamine Brain Chemicals Health and Experiences

Dopamine instantly makes you feel amazing, almost as if you’re receiving a light dose of laughing gas each time that it’s released in your brain.

For example, receiving a package that you ordered, buying a new shirt, or even seeing your waiter bringing your food to your table at a restaurant are all situations that cause your brain to release dopamine. You surprisingly don’t even have much control over these everyday occurrences which release hits of dopamine in your brain and make you feel a nice buzz.

However, if you haven’t felt enough pleasure in your life lately, then you may not be getting enough dopamine at all. A reliable way to receive more dopamine over the long-run (and create more enthusiasm in your life) is to consistently set up small goals or activities that can be easily accomplished.

By making it a point to regularly experience more successful outings with friends, fun dates with love interests, or adventurous “mini vacations” with good people, you will begin to feel massive changes happening in your life. Your brain will suddenly begin to release more dopamine that will make you feel “alive” and fulfilled over time.

Brain Chemical #3. Oxytocin

Oxytocin Brain Chemicals Health and Experiences

Oxytocin is often referred to as the “love chemical” that’s released in your brain after feelings of love, trust and intimacy have been built.

You might recognize the feeling of oxytocin being released if you’ve ever seen a past love interest of yours in public. This is when all of those past feelings of desire, passion and excitement immediately hit you once again, like you’re at the peak of a roller coaster ride.

For an instant boost in oxytocin, try giving someone who you like a bear hug for 10 seconds or longer.

For a longer-lasting cultivation of oxytocin in your life, you must ultimately work hard towards developing great relationships with your friends and loved ones.

Brain Chemical #2. Serotonin

Serotonin Brain Chemicals Health and Experiences

When you’re feeling important, admired or like you play a significant role in your social circle (“high status”) this is when your brain can become flooded with serotonin. It’s common for people to experience a rush of serotonin after feeling like you’ve won a heated argument, had an amazing night out with friends, or accomplished something that you’d been meaning to take care of.

You can even feel the effects of serotonin being released when you think back on past victories or small moments of success.

Unfortunately, it can be common for people to lack serotonin, as this is a major reason why many people report feelings of loneliness or depression. This is also why most antidepressant medications focus on producing serotonin in the brain.

For a quick natural serotonin fix, you can lay out in the sun for 20 minutes, or regularly take a good vitamin D supplement. This will assist your brain with the production of serotonin in a pleasant and healthy way.

Brain Chemical #1. Endorphins

Endorphine Brain Chemicals Health and Experiences

I hope that you’ve never been involved in a serious accident or medical emergency. But, just in case you have, you’ll likely remember the rush of endorphins which immediately numbed any feelings of pain or anxiety that you experienced.

Endorphins are an important and almost magical type of chemical which the brain thankfully produces. Endorphins are also responsible for the “runner’s high” that can be felt during the final stages of an intensive 5K marathon, or even after finishing a hard-hitting cardio session at your local gym.

If you haven’t experienced an exercise-induced endorphin buzz lately, then it could be time for you to get back to your favorite workout routine.

Alternatively, you can also catch a quick rush of endorphins by visiting a comedy club, watching a funny movie or indulging in some at-home aromatherapy.

The Four Brain Chemicals (Happy Chemicals) Conclusion

Overall, being aware of the four essential chemicals that your brain naturally produces will allow you to understand why you may be experiencing certain thoughts, feelings and actions.

When you see that new pair of good-looking shoes at the mall, or even that ex-lover of yours at a holiday party, you now understand why you’re feeling that astonishing chemical buzz rushing through your mind and body.

How To Detox Your Gut and Transform Your Life in 5 Simple Steps

Updated: October 2nd, 2019 “Go with your gut” is a phrase that most people have heard before. But, have you ever stopped to actually think about what this phrase means? If you haven’t thought about this before, that’s OK, but it’s very important that you pay close attention to what you’re about to read. Because, learning how to detox your gut could be the single most important thing that you do for your well-being this year…

What exactly is your gut?

How to Detox your Gut Gastrointestinal Tract
Image: Wikimedia Commons

Your gut is one of the most powerful systems in your body that you probably aren’t in touch with due to diet, lifestyle and a number of other circumstances that impact most Americans’ health today.

It’s the system that starts at your mouth, and goes all the way down to your anus. Your gut is a bodily system that allows you to process food, absorb nutrients, and get rid of waste (poop). We’re specifically talking about your gastrointestinal tract here, which is also referred to as “the second brain” by those who are in touch with its powerful benefits.

Because your gut communicates with your brain through a pathway of millions of neurons, it has the raw power to influence your mood, weight, skin, thoughts, feelings and so much more.

Your gut ultimately plays a magnificent role in how you live your everyday life.

Why you can sense “gut feelings” – and what they actually mean

How to Detox Your Gut Trust Your Instinct

At the beginning of this article, I mentioned that you’ve almost certainly felt that instinctual “gut feeling” before – to where you subconsciously knew the right decision to make during a high-pressure situation.

Well, that instinctual sensation that you experienced was actually your gut and your brain communicating in harmony.

Maybe someone has tried to influence you into a bad situation before, and you didn’t completely understand why you felt so strange about the situation you were in. But, you probably “felt” as if you were dealing with trouble, and realized that you needed to get away.

Many people who are conscious of their second brain have evaded harm, or even escaped serious life or death situations, simply because they were aware of what their gut was “telling” them during critical times of need.

To put it simply, it’s extremely important that you’re conscious of what your gut is telling you to do. Healing your gut right now can literally save your life some day.

Why the gut is a huge problem area for millions of people

How to Detox Your Gut The Digestive System

There’s a major problem that most Americans face…

Gut health.

The poor-quality foods that we eat, and the indulgent lifestyles that we live are actually corroding our ability to use our second brain. Most people aren’t even aware that this is happening at all.

Having poor gut health can actually lead to conditions like:

  • Acid reflux
  • Anxiety
  • Type 2 Diabetes
  • Weight gain
  • Diarrhea
  • Colon cancer

By this point, it should be pretty clear why having poor gut health is so problematic for millions of people.

Bad gut health can lead to uncomfortable temporary conditions like diarrhea at best, or life-threatening diseases like colon cancer at worse.

What will happen once you clean your gut?

Because your gut is “connected” to your brain through a network of neurons, chemicals and hormones, it’s extremely important that you open up this pathway inside of your body in order to allow your gut and brain to communicate more effectively. Cleaning your gut now will also help you avoid various conditions that plague so many people.

Cleaning your gut can ultimately change your life. This is not an exaggeration.

Once you perform the few simple steps that are required to clean your gut, you will most likely begin to…

  • Think more clearly
  • Lose more weight
  • Feel like your mood is back to normal
  • Find it easier to connect with other people
  • Transform into a healthier and happier human being

Detoxing your gut is one of the most amazing things that you can do for your body, and for your existence on Earth right at this very moment.

And best of all, you can begin to cleanse your gut, and restore your powerful mind-gut connection starting right now.

Just follow these 5 simple steps to detox your gut and live an all-around healthier life…

How to Detox Your Gut Step #1. Limit your intake of artificial ingredients, processed sugars, gluten and alcohol

How to Detox Your Gut Sugar Health and Experiences

While it can be difficult to eliminate all unnatural ingredients from your diet, it’s important that you at least limit your intake of them to the best of your ability. Artificial ingredients, processed sugars, gluten and alcohol are detrimental to your health in general, and will definitely serve as a blockade in your pursuit of mind-gut happiness.

Artificial ingredients and processed sugars are two of the most harmful ingredients that should be eliminated from your diet right away, followed by limiting your intake of gluten and alcohol.

However, it is important to note that drinking a glass or two of red wine each night has long been viewed as an acceptable and even healthy way to wind down during the evening.

It’s typically when your intake of artificial ingredients, processed sugars, gluten and alcohol becomes excessive is when real problems can start to occur.

Pro tip: Start using high-quality xylitol to take advantage of the best sugar replacement available (xylitol is Mother Nature’s best natural sweetener).

How to Detox Your Gut Step #2. Line your gut with healthy bacteria

How to Detox Your Gut Healthy Bacteria Health and Experiences

Kefir is a fermented milk beverage that contains millions of units of healthy probiotic bacteria.

Drinking just one cup of kefir per day is one of the greatest ways to line your gut with healthy bacteria. Plus, by drinking a glass of kefir each day, you will also receive the added bonus of absorbing extra vitamins, minerals and proteins that your body craves.

By feeding your gut with healthy bacteria rather than the bad kind found in most foods, you will shockingly begin to think, feel and act differently as your gut begins to heal. Yes, this will truly happen.

Kefir is inexpensive and readily available in most major health food stores. So, drinking kefir is probably the quickest and cheapest way for you to start improving your gut health.

However, taking a high-quality daily probiotic supplement from a reputable brand is a fair alternative to drinking kefir if you like the convenience of taking capsules.

At the end of the day, the ultimate goal is to ensure that your gut receives the healthy probiotic bacteria it needs in one form or another.

Drinking kefir or taking a daily probiotic supplement will definitely line your gut with healthy bacteria, and help you get the job done.

How to Detox Your Gut Detox Step #3. Drink green vegetable smoothies

How to Detox Your Gut Green Smoothies Health and Experiences

Drinking green vegetable smoothies is one of the best things that you can do for your gut health and your overall lifestyle.

By blending dark green leafy vegetables like spinach, kale and parsley along with fruits containing powerful antioxidants like blueberries, mangos and beets – you will streamline the time that it takes for your gut to heal.

I recommend drinking whole vegetable smoothies rather than just vegetable juices, so that your body doesn’t miss out on all of the vegetable and fruit fibers which provide so many additional health benefits. Don’t limit your fiber intake by choosing to skip out on whole vegetable blending.

How to Detox Your Gut Step #4. Sleep well, exercise, and get high-quality massages

How to Detox Your Gut Sleep Health and Experiences

Because your gut is highly-sensitive to the stresses in your life, it’s important that you do your absolute best to manage your stress to the best of your ability. Unfortunately, a lot of stress is unavoidable, since life is obviously a crazy and chaotic ordeal for many people. But, you can always put more effort into limiting your stress and lowering your cortisol levels.

To limit your stress. try sleeping in a big and comfortable bed with cool air that circulates throughout your room. Purchase two or three high-quality pillows so that you can “cycle” through your pillows and rest your head on a fresh surface each night.

Exercising will also help you release tension and aggression in a positive way.

Lastly, investing in a high-quality massage should be at least a weekly occurrence. A professional massage is typically well-worth the premium price tag that you may pay. Massage has actually been a standard part of Asian culture for centuries, because the practice is correctly viewed as more of a medical treatment rather than a luxury.

Sleeping well, exercising and getting high-quality massages are three of the most important priorities that you can focus on which will significantly reduce your stress. Once your stress has been reduced, the health of your gut and the quality of your life will greatly improve.

How to Detox Your Gut Step #5. Socialize with awesome people more often

How to Detox Your Gut Socialize More Often Health and Experiences

Socializing with great people is something that most people take for granted. While being social is oftentimes viewed as meaningless interaction, did you know that having a healthy social life can lead to a stronger immune system, greater feelings of fulfillment, and even stronger gut health?

That’s right. Living a fun and socially-active lifestyle can provide benefits far greater than just the pictures that you get to upload to social media after a night out with friends.

Laughing with amazing friends and having fun conversations with awesome people will benefit your overall health and help to reduce your cortisol. Because your cortisol is often linked to the health of your gut, becoming more socially active can greatly help to improve your gut health as well.

How to Detox Your Gut and Transform Your Life Conclusion

Following these five simple steps will help you to cleanse your gut and ultimately unlock your “second brain” – allowing you to live a much more fun and fulfilling lifestyle.

It’s important that you try to make these 5 steps a habit by following them closely for the next 30 days.

After you’ve followed the above steps for one month, they should become almost second nature to you, and will make a massive impact on your everyday health and experiences.

10 Healthy Food Ideas You Can Make In Just Five Minutes (And Lose Weight, Feel Great)

Healthy Food Recipes Health and Experiences

Last updated: October 2nd, 2019 Believe it or not, you can make healthy food that tastes great in just a matter of minutes. Here are 10 healthy food ideas that can help you lose weight, get in great shape, and make you feel amazing…

Healthy Food Idea #10. Special tuna salad

Time to Make: 2 minutes and 30 seconds

Health Factor: Super healthy (provides you with omega-3s and sprouted grains)

Healthy Food Ideas Special Tuna Salad Recipe Health and Experiences

This special tuna salad isn’t like a traditional leafy greens salad. My recipe is more filling, and much tastier than any ordinary salad. Especially if you’re in the mood for seafood…

To make this special tuna salad, you’ll need a can of wild caught, BPA-free tuna.

Wild Planet Tuna is the best brand of canned tuna that you can probably find.

Simply toss your tuna into a bowl, add a teaspoon of real mayonnaise, a tablespoon of sweet pickle relish, and mix with a spoon. You’re now ready to toast a single piece of sprouted grain or rye bread. Once toasted, you can simply tear off bits of your bread to scoop directly into your bowl of tuna (and then into your watering mouth).

Don’t be afraid to add a dash of sriracha to your tuna salad if you’re feeling a little adventurous.

Healthy Food Idea #9. Healthy homemade guacamole

Time to Make: 4 minutes and 30 seconds

Health Factor: Super healthy (loaded with vitamin E and healthy unsaturated fats)

Healthy Food Ideas Healthy Homemade Guacamole Recipe Health and Experiences

This dish is normally served as an appetizer. But, it can double as a “light lunch” if you add a bit of grilled chicken on the side.

All that you’ll need to make this quick and healthy bowl of guacamole is two medium-sized avocados, some freshly chopped tomato, a lime wedge, and a dash of sea salt or garlic salt.

Some people also enjoy adding chopped onion to their guacamole as well, which I have to highly recommend for the added benefit of biotin (excellent for your hair) and polyphenols (antioxidants) plus various other nutrients.

Healthy Food Idea #8. Almond butter banana smoothie (with chocolate whey protein)

Time to Make: 3 minutes and 30 seconds

Health Factor: Fairly healthy (high in protein and healthy fats, but contains natural sugars)

Healthy Food Ideas Chocolate Banana Smoothie Health and Experiences

While using peanut butter for this recipe can turn it into a really tasty treat, almond better is generally considered to be one of the healthiest nut butters that you can keep ready-to-eat in your pantry. Oh, and if possible, you should go with a no-sugar-added almond butter. Trust me on this one (you’ll achieve the best health benefits this way).

Almond butter is low in carbs, but high in protein and healthy fats – which is crucial for staying energized for your on-the-go lifestyle. To make this smoothie in only minutes, just add a couple of heaping tablespoons of creamy almond butter into your blender. Then, you can toss in a glassful of ice, one chopped banana, and a cup of almond milk as well.

Feel free to add in a single scoop of high-quality chocolate whey protein if you want to have the added feeling of “fullness” for your day. Blend for 45 seconds, pour your cold beverage into a tall glass, and enjoy this heavenly treat (it literally tastes like heaven, especially with the scoop of chocolate whey protein added in).

Healthy Food Idea #7. Lean chicken nachos

Time to Make: 3 minutes

Health Factor: Moderately healthy (high in protein, but also high in carbohydrates due to chips)

Healthy Food Ideas Lean and Healthy Chicken Nachos Recipe Health and Experiences

You can use organic blue corn tortilla chips, baked sweet potato chips, or any other similar type of chips for the foundation of this fast meal. Just top your chips with a generous handful of grilled rotisserie chicken. Then, hand-grate your favorite cheese and sprinkle on top, and toss into the microwave for 40 seconds or so – until all of the cheese has melted.

Using an organic source of tortilla chips will ensure that you’re eating high-quality food while still getting that tasty “nacho fix” that we all crave from time to time.

You can even top your nachos off with some chili powder and add a squeeze of fresh lime juice if you’d like.

Make sure to add a side of salsa or sliced avocado for additional flavor.

Healthy Food Idea #6. Quick and healthy Mexican eggs

Time to Make: 4 Minutes

Health Factor: Powerfully healthy (contains protein, turmeric and various vitamins from salsa)

Healthy Food Ideas Quick Healthy Mexican Eggs Recipe Health and Experiences

While still considered to be a breakfast food by many, the truth is that eggs can be eaten for breakfast, lunch or dinner.

Start by pouring one tablespoon of organic extra virgin olive oil or pure butter into a pan, and bring to medium heat on your stove top. After 45 seconds, you can crack open three organic pastured eggs into your pan, and cook to your liking.

I know this topic is a hot debate. But, I truly think that most people like their eggs to be a little bit runny (yum)…

Once cooked to your liking, make sure to season your eggs with turmeric, saffron, black pepper and a dash of red pepper flakes. Add a side of salsa to complete this Mexican-themed dish.

Healthy Food Idea #5. Organic instant oats and blueberries with cinnamon

Time to Make: 3 minutes

Health Factor: Very healthy (Loaded with protein, antioxidants and enzymes from raw honey)

Healthy Food Ideas Organic Instant Oatmeal and Blueberries Recipe Health and Experiences

In case you haven’t noticed the trend, breakfast foods are now being eaten at any time of the day. Breakfast foods are quick, nutritious and tasty – so don’t be afraid to sneak some organic instant oats and blueberries with cinnamon into your afternoon lunch break (it’s a killer pick-me-up).

Organic quick oats can usually be made by mixing the oats with boiling water for just a minute or so. You can normally cook organic instant oats using a microwave as well, so this recipe is almost too easy to make.

Just add blueberries and a dash of raw honey to turn this filling snack into a fast and hearty meal. Don’t forget to sprinkle cinnamon on top. You should also feel free to also add a dash of cardamom to help with digestion, depression and detoxification (while also providing you with numerous other health benefits).

Healthy Food Idea #4. Extra chicken Caesar salad

Time to Make: 4 minutes

Health Factor: Pretty healthy (a large portion of chicken gives you lots of filling protein, while romaine lettuce assists your digestive system and improves your skin)

Healthy Food Ideas Healthy Extra Chicken Caesar Salad Recipe Health and Experiences

Everyone loves a great chicken Caesar salad. But no one likes feeling hungry again after just a few hours.

So, this is why I recommend that you try my “extra chicken Caesar salad” recipe to indulge in a tasty and healthy meal…and feel full for hours.

Start by rinsing your romaine lettuce very well, and then put your lettuce leaves into a large bowl. Add two handfuls of grilled rotisserie chicken, freshly grated Parmesan cheese, sliced tomato, some croutons and black olives. Toss with organic Caesar dressing, then season with sea salt and fresh cracked black pepper to taste. Easy enough, right?

This salad looks like it should cost $14 at a restaurant. But, you can make one that tastes just as great (or even better) at home for just a few bucks.

Healthy Food Idea #3. Sardines tossed in marinara (with a side of delicious coconut oil)

Time to Make: 1 Minute

Health Factor: Extremely healthy (Sardines are a powerhouse food while coconut oil is a powerful natural oil)

Healthy Food Ideas Healthy Sardines Recipe Health and Experiences

I know exactly what you’re thinking. “Sardines are gross,” most people would say.

But, when tossed in marinara sauce or fresh lemon juice…sardines taste absolutely delicious. And, they’re also insanely good for you.

To make this simple, extremely nutritious and filling lunch, you’ll first need wild-caught, BPA-free sardines. You might also want to remove the sardines’ bones if you prefer, even though they’re easily edible and a great source of calcium.

If your sardines are of the regular variety (canned in olive oil or water) then you’ll need to quickly hand-toss your sardines in a good marinara sauce, and they’ll be ready to go.

Oh, and there’s one last thing that I have to tell you…

You need to add a side of coconut oil to this food concept for an easy and tasty health kick. Organic unrefined coconut oil contains MCTs (medium-chain triglycerides) which provides quick energy for your brain, and also helps you burn fat throughout the day. This makes coconut oil a natural superfood and weight loss booster. Taking just one tablespoon of coconut oil will pair perfectly well with your nutrient-dense sardines to make for a powerful meal.

Healthy Food Idea #2. Wild caught garlic butter shrimp

Time to Make: 5 minutes

Health Factor: Fairly healthy (it can be challenging to find clean wild caught shrimp, but if you can successfully source it, it’s an extremely rewarding meal)

Healthy Food Ideas Healthy Wild Caught Garlic Butter Shrimp Recipe Health and Experiences

This easy meal seems like something you could order from a four-star restaurant. But in all honesty, this is one of the fastest meals that you can make, as long as the frozen, wild-caught shrimp that you purchase says “Cooked” and “Peeled” on the packaging (otherwise it will take a bit longer to cook if your shrimp are raw with the tails and veins still intact).

First, put two tablespoons of Kerrygold butter in a pan, and bring to medium heat on your stove top. Let your butter warm up for a moment – because you’re going to be multitasking here. Start to wash your shrimp in a strainer at the kitchen sink for a few minutes, as this will also help you defrost your shrimp while you clean them at the same time.

Going back to your stove top – this is when you can add fresh chopped garlic to your buttery blend, and then pour your shrimp directly into your heated pan (after you’ve dried them off, of course).

Season with fresh cayenne pepper and sea salt to enjoy an astonishingly tasty meal in only minutes.

Healthy Food Idea #1. 2-minute quesadillas

Time to Make: 2 minutes

Health Factor: Decently healthy (high in protein, yet also high in carbs)

Healthy Food Ideas Healthy Sprouted Grain Quesadilla Recipe Health and Experiences

If you have grilled rotisserie chicken or canned organic chicken on-hand, this is a tasty and easy recipe that’s also one of the quickest meals you’ll ever make…

Just lay two small sprouted whole grain tortillas on a plate, and place a handful of chicken in the middle of each tortilla. Sprinkle with bits of shredded cheese, and then microwave for approximately 45 seconds or so, until all of the cheese has melted.

You can then add spinach and a dash of your favorite salsa to this dish for some extra flavor. Freshly sliced jalapeno or Serrano peppers are optional, but highly-recommended for you adventure-seekers out there.

Healthy Food Ideas Conclusion

I hope that you’ve enjoyed this list of 10 simple and healthy food ideas that you can put together in just under five minutes.

Cooking isn’t always this easy.

But thankfully, there are some super-healthy dishes that can be made in just under five minutes, while also helping you lose weight, and stay in tip-top shape.

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