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Alternative Treatments for Depression

Depression has many faces, although it’s not a fatal disease like cancer, or diabetes.

It can drive its’ victim insane, and suicidal unless medication is prescribed.

Depression Disease

Depression Disease

 

For some, seeking alternative treatments for their depression is an attempt to avoid drugs.

Or it may be part of the person’s preference for natural treatments in general.

But just because a treatment is natural does not mean it’s the best choice for you.

Or that it is automatically safe.

Here are some of the more popular alternative treatments for depression and what you should know about them:

 

St. John’s Wort

Have you heard of this herb?

It’s commonly sold in capsules or tinctures.

And is touted as a treatment for mild or moderate depression.

 

Strengths:

St. John’s Wort is prescribed in Europe, where studies have shown the herb to be effective even for major depression.

Many other, smaller studies have continued to show St. John’s Wort as an effective treatment for depression.

 

Concerns:

People with depression may not know if their condition is mild, moderate, or severe.

They may underestimate the severity of their depression and take St. John’s Wort when they may need something stronger.

Also, the results of larger, placebo-controlled studies conflict with the smaller studies.

Indicating there may not be much of an effect from St. John’s Wort, particularly regarding major illness.

Depression Disease

Depression Disease

 

SAM-e

This is an abbreviated form of a much longer word, S-adenosylmethionine.

SAM-e occurs naturally in the body, but a synthetic form can be purchased as a supplement.

 

Strengths:

This is considered a promising supplement by various sectors in the medical community.

It is involved in the function of several neurotransmitters, such as serotonin and norepinephrine.

 

Concerns:

SAM-e is extremely expensive.

Also, it can have side effects if people take it in conjunction with another antidepressant – too much serotonin could result.

Some sources claim it may cause nausea and constipation. You can’t get SAM-e from food sources.

 

Omega-3s

These increasingly popular fatty acids are implicated in the alleviation of symptoms.

Foods like caviar, salmon, sardines, walnuts, and flaxseeds all have these healthy fats.

Depression Disease

Depression Disease

 

Strengths:

Omega-3s can be found in both food sources and supplement form.

They are involved in nearly all body processes; some experts say they are involved in every cell of the body.

Both manic and clinical depression may be helped by these important fats.

 

Concerns:

There really are no major concerns associated with the consumption of Omega-3s.

As an alternative treatment for illness.

Unless depressed individuals take Omega-3 supplements instead of medications they need.

Or quit medications cold turkey and start with Omega-3s.

As you look into alternative treatments for your depressive illness.

Or that of a loved one, make sure you do your research.

Even if an alternative therapy is safe and effective, it may not be enough as a sole treatment.

It’s important to work with your health care provider to make sure the depression is treated effectively.

Three Diet Tips for Serious Muscle Builders

Serious muscle builders treat their diet in an almost scientific, equation-like manner.

What is the scientifically proven, most effective way to build more muscles?

Muscle Builders

Muscle Builders

 

It takes a lot of discipline to follow the rigid guidelines for developing your body in the absolute fastest manner.

But if you’re really serious, that’s what it’ll take to get results the fastest.

Here are three dietary tips for serious muscle builders:

 

1)  40% Carbohydrates, 20% Fats, 40% Proteins

The 40:20:40 rule has been tested again and again.

To be the optimal balance of nutrients for losing fat and gaining muscle.

Keep in mind that many foods contain both fats and proteins in them without explicitly being a fatty or protein food.

For example, when you’re buying your meats, make sure to read the labels.

And see what percentage of the meat is actually fat and what percentage is protein.

Also avoid eating carbohydrates close to bedtime.

In the beginning, you’ll likely have to record all the foods you eat.

In order to get a good sense for how much fat, carbs and proteins you’re taking in.

After you get more experience, you’ll be able to estimate your intake with a high degree of accuracy.

Muscle Builders

Muscle Builders

 

2)  Eat in 2.5 Hour Intervals

Don’t binge. Don’t eat big meals.

Big meals cause your body to spike up in blood sugar levels and then crash.

It also causes food build-up in the digestive system, which is detrimental to muscle growth.

To maintain a steady energy level and to facilitate the fastest growth possible.

Aim to eat smaller meals every two and a half hours.

That’ll come out to six small meals a day instead of three large meals.

If you need snacks in between meals, go for something healthy like mixed nuts.

Muscle Builders

Muscle Builders

 

3)   Cycle Your Caloric Intake

To keep your body from adapting to a certain caloric intake level, regularly cycle your caloric intake.

Consider alternating low calorie days with high calorie days.

If you’re trying to gain weight and muscle mass.

You can put in more high calorie days, while doing the opposite if you’re trying to drop weight.

This process doesn’t necessarily have to be rigid or planned.

But you should still keep track of your calories.

And consciously decide the night before whether you’re going to have a high or low calorie day tomorrow.

Track your high and low calorie days so you can make sure you’re getting a good balance.

These are three diet tips geared specifically towards serious muscle builders.

If muscle building is just a hobby, these tips might not be for you.

On the other hand, if you’re really dedicated to building the body of your dreams.

These tips can help take you to the next level.

 

How to Stay Fit With The Help Of Your Dog

Stay fit is easier when you have a partner to exercise with.

When it comes to fitness, we could all benefit from having an accountability partner.

Motivation is an excellent tool to have as well.

 Stay Fit

Stay Fit

 

However, sometimes friends and family members are too busy to help us keep our goals, much less reach them.

This is where our furry friends come in handy.

Having a pet is a sure-fire way to help us stay fit.

If you have a dog, there is no better way to keep fit than by incorporating your dog’s needs with your own.

There are several ways you can stay fit with a furry friend.

 

The Power Of Walking

Of course, it is common sense that walking your dog for business as well as pleasure is necessary.

However, you can spice things up a bit by walking you dog the power walking way.

Start off slowly, allowing your dog to sniff and smell along the way and then pick up the pace.

Power walking is a great way for you to increase your cardio as well as give your dog a bit of a workout too.

Walking along the boardwalk is a great way to get some exercise in while taking in the scenery, too.

A power walk along the beach is a great workout for you and your dog, as it works out your leg muscles.

Walking along the beach is more difficult and you will receive a better workout.

 

Bring the Frisbee

Dogs love to play Frisbee. Take your dog to the beach and throw the Frisbee around having him catch it.

You can chase him a little bit until you command him to stop.

Playing Frisbee will give you a good cardio workout while you are at it.

 Stay Fit

Stay Fit

 

Swim Time

Most dogs love the water and what better way for both of you to get into shape than to hit the beach.

Have a good swim alongside your dog for a great workout.

Swimming in your pool and doing some laps is a great way to use the buddy system.

They do not call a dog man’s best friend for no reason.

 

Hit the Trails

Jogging is one of the best ways to incorporate exercise and fitness into your daily routine.

And your dog can help you with this.

Jogging through trails that are a little hilly.

Will give both you and your furry friend a great workout and a fresh mindset as well.

Jogging in the woods and on trails gives you and your pet a connection with nature.

And when you are connected with your dog, you feel fit.

 

6 Key Diet Hacks For Weight Loss

Knowing how to stay full and healthy when dieting can be difficult.

Many people struggle when looking to reduce their weight, with constant hunger.

Diet Hacks

Diet Hacks

 

If you are one of those people then you may be looking at ways to trick your mind into feeling fuller longer.

There are several different diet hacks that you need to know in order to achieve successful healthy weight loss.

These diet hacks range from intermittent fasting all the way to staying hydrated. The top six are laid out below.

 

Intermittent Fasting

One of the newest and most popular diving techniques is intermittent fasting.

During this dieting protocol, you don’t have to count calories or carbohydrates; you simply limit the time frame that you are allowed to eat.

Many people fast between 16 and 20 hours every day.

Intermittent fasting is very popular with people who follow Ketogenic and Paleo styles of eating.

According to Life Hack, intermittent fasting helps you lose weight because your body is forced to use its fat stores for energy.

When you burn calories that way instead of from food you are helping, your body learn how to metabolize your fat stores.

Fasting also optimizes hormones that are key to metabolizing fat.

When you fast affect two important hormones human growth hormone and you regulate insulin.

Both of these hormones are responsible for weight gain and weight loss.

 

Sleep In Your Workout Clothes

Getting out of bed in the morning to work out can be dreadful.

The daily Star recommends that you make it easier by sleeping in your workout clothing.

You’re more likely to exercise in the morning if you sleep in your workout clothing.

While it may take some getting used to this is a great way to make sure you’re motivated enough to work out.

Diet Hacks

Diet Hacks

 

Have Friends With Self Control

This may seem like a silly one, but often people who we hang out with the most influence our behavior.

Self-control can be influential when trying to change your eating habits.

The Huffington Post notes that if you’re trying to lose a few pounds.

And going out to eat with friends who binge on fries and sweets you’re more likely to eat junk.

However, if you’re with a friend that has self-control with regard to their eating habits, you’re less likely to overeat.

 

Have Your Meals At Home

It really is all about control.

When you cook at home you know exactly what goes into your food and also how it is prepared.

You can also control your portions.

Berkeley Wellness notes that cooking from recipes at home.

Will allow you to control your portion consumption as well as ingredients.

People who eat at home are more likely to eat whole foods then processed foods.

 

Ditch Long Cardio Workouts

Men’s Fitness Magazine is quick to point to research that shows.

Lifting heavy weights and interval training are far more effective for weight loss than long bouts of cardio.

If you’re looking to shed the pounds introduce heavy weights and high intensity interval training to your workout.

You’ll end up working out for less time while still dropping pounds.

Diet Hacks

Diet Hacks

 

Drink More Water

While experts interviewed by Women’s Health Magazine couldn’t say that drinking water was the cause of weight loss.

They did say people who drank water had more success with weight loss.

Why is this the case?

The answer is because often people confuse thirst with hunger.

They’re reaching for snacks when they should be reaching for water.

Typically drinking half of your body weight in ounces of water each day is a good plan.

So if you weight 200 pounds, drink 100 ounces of water daily.

If you’re not consuming half your body weight in ounces per day of water.

Chances are when you’re hungry you’re actually thirsty.

Now you have the top six hacks to help you stay full and lose more weight.

Drinking water cooking at home and even sleeping in your workout close can help you lose weight.

 

Vegetarian Sandwich Recipes For Meatless Meals

Vegetarian sandwich recipes are a fun creative way to make a quick a tasty meal in minutes.

Over the years, vegetarianism has continued to grow in popularity throughout the world.

 Vegetarian Sandwich Recipes

Vegetarian Sandwich Recipes

 

With many people embracing this lifestyle due to issues surrounding the sustainability of meat production.

Ethical concerns about the treatment of animals and for religious reasons.

However, unfortunately, many cafes and sandwich shops do not seem to have received the memo.

And their vegetarian meal and sandwich options continue to remain rather uninspired.

Instead of suffering through another soggy cheese sandwich.

Why not try making our two delicious and healthy vegetarian sandwich options for your next social event.

 

Curried Egg And Cos Lettuce Sandwiches On Rye Bread

These are the perfect sandwiches for afternoon tea or when entertaining friends at home.

Best of all they are super quick to prepare, giving you more time to spend with your family or guests.

They are also very nutritious and are a great source of protein, dietary fiber and vitamins A, D, E, zinc, iron, choline and folate.

Be sure to make enough to go round, as these sandwiches are sure to be a hit and will not last long.

Yield: 24 triangle sandwiches

Preparation time: 15 minutes

Ingredients:
• 4 hardboiled eggs (peeled)
• ¼ cup whole egg mayonnaise
• 2 tablespoons parsley (roughly chopped)
• 2.5 teaspoons curry powder
• 12 slices rye bread
• 1 cos lettuce roughly chopped

Steps:
1. Mash eggs with whole egg mayonnaise and curry powder
2. Stir through parsley and season with salt and pepper
3. Divide filling between 6 slices of rye bread and add a slice of cos lettuce to each
4. Add top slice of rye bread, cut off crusts and cut sandwiches into quarters

 

Roast Pumpkin And Spinach Sandwiches On Whole Wheat Bread

If you are looking for a healthy and filling sandwich this should fit the bill.

 Vegetarian Sandwich Recipes

Vegetarian Sandwich Recipes

 

It is also vegan, as it contains no animal food or byproducts.

They are packed with pumpkin which is high in beta carotene and contributes to eye health.

In addition to this pumpkin and whole wheat bread are full of dietary fiber.

That will assist with promoting good bowel health and keeping you regular.

Yield: 8 sandwich triangles

Preparation and cooking time: approximately 45 minutes

Ingredients:
• 850g pumpkin (peeled and deseeded)
• 60g baby spinach leaves
• 1 tablespoon white wine vinegar
• 4 tablespoons extra virgin olive oil
• 8 slices whole wheat bread

Steps:
1. Preheat oven to 200°C
2. Line a baking tray with baking paper
3. Cut pumpkin into small cubes (2-3cm square) and place on tray
4. Splash pumpkin liberally with 2-3 tablespoons of extra virgin olive oil
5. Season pumpkin with salt and pepper
6. Roast pumpkin until golden brown and tender (approximately 30 minutes) and then allow to cool
7. Add pumpkin and baby spinach to a bowl
8. Whisk vinegar, 1 tablespoon olive oil, salt and pepper together and then pour over pumpkin and baby spinach. Gently toss.
9. Divide pumpkin mixture between 4 slices of bread. Add sandwich tops with remaining slices. Cut sandwiches in half and serve.

 

Grilled Mushroom Sandwich

Something that is easy to prepare on the go is the grilled mushroom sandwich.

Mushrooms are hearty, very low in calories but still filling.

They contain essential antioxidants, vitamins, and fiber and are considered one of the world’s healthiest foods.

Crimini mushrooms provide potassium, vitamin B1, vitamin B6, and folate.

They also provide key nutrients at risk for deficiency in vegetarian and vegan diets.

Including zinc, choline, protein, and vitamin B12.

Directions:

Simply grill mushrooms in a pan with either a little olive oil or vegan butter.

Add fresh garlic (straight from the clove so you get the heart healthy benefits of anthocyanins).

Sprinkle a little salt and cook until tender.

Pile cooked mushrooms over a hot French or whole grain roll (the whole grain is better).

Add hummus, mustard or mayo (vegetarians who eat eggs) as a condirment.

You can also pile fresh vegetables, like lettuce, tomato and kale over the mushrooms.

What a healthy sandwich!!

 Vegetarian Sandwich Recipes

Vegetarian Sandwich Recipes

 

 

Varations:
• Add any other vegetables you love to the pan, like onions, yellow, red, orange and green bell peppers.
• Add any herbs you love to the grilled vegetables, such as chives, oregano, basil or cumin.

This sandwich makes a great lunch or even dinner entree.

 

Ditching The Meat

More and more people are embracing a vegetarian lifestyle; however, traditional vegetarian food options can often be bland and uninspiring.

However, with a little planning and creativity vegetarian foods can satisfy even the most diehard carnivores.

When preparing sandwiches for your vegetarian friends.

Do yourself and your friends a favor and pass on the standard fare of cheese and salad.

Or cheese and tomato sandwiches and try something a little more gourmet.

Your friends will appreciate your effort and you may even surprise yourself with how tasty meat free sandwiches can be.

Best of all choosing vegetarian options some of the time can help you increase your intake of vegetables.

Which can help; you live a long and healthy life without sacrificing on taste.