Joy Bauer https://joybauer.com Life is hard, food should be easy Thu, 04 Mar 2021 19:01:54 +0000 en-US hourly 1 https://wordpress.org/?v=5.8.3 Health + Happiness: Episode 9 Recap https://joybauer.com/healthy-living/health-happiness-episode-9-recap/?utm_source=rss&utm_medium=rss&utm_campaign=health-happiness-episode-9-recap Fri, 19 Feb 2021 17:20:57 +0000 https://joybauer.com/?p=12009 On this week’s episode of Health + Happiness, Joy and Vivien discuss whether it’s healthier to cut back on gluten and talk about the dangers of using cotton swabs to clean your ears. Here’s a brief recap of what we learned in Episode 9. In case you missed it, you can watch the full episode here. […]

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On this week’s episode of Health + Happiness, Joy and Vivien discuss whether it’s healthier to cut back on gluten and talk about the dangers of using cotton swabs to clean your ears. Here’s a brief recap of what we learned in Episode 9. In case you missed it, you can watch the full episode here.

Thinking of Going Gluten-Free? Read this first!
Gluten is a protein found in grains such as wheat, barley and rye. Recently, people have been avoiding the nutrient for a variety of reasons (weight loss, to clean up their diet, for fear they’re sensitive to it). So, the million-dollar question: To gluten or not to gluten? Although the protein has gotten a bad rap, it’s not well deserved—unless you have celiac, a condition in which people cannot break it down. If you’re having digestive issues, it’s worth a visit to your doctor to determine the cause. You may be able to welcome bread, pasta and other gluten-containing foods back to your diet. (Note: Don’t avoid gluten products before your appointment, as that can skew the results of any tests your doctor may run.) And if you do have to steer clear of gluten, try quinoa. My favorite quinoa recipes: Quinoa Yogurt Parfait and Sweet Potato Quinoa Pancakes.

Health or Hype?
When you’re dining out, it’s better to splurge on the breadbasket than dessert. Joy says: Hype! She believes it’s better to go for dessert. Here’s why: You may fill up on the meal and have less room for dessert when it comes time to order. Not to mention, you can also split dessert with a pal. Just some food for thought!

Now Hear This!
Wax protects your inner ear from bacteria, and using a cotton swab to clean your can simply push it in deeper. You shouldn’t put anything in your inner ear canal because it can irritate delicate skin, increase the risk for infection, damage the eardrum or hurt the hearing bones. In fact, if you look at the packaging, you’ll even see a warning label advising you NOT to insert the cotton swabs into your ear. Your ear does a good job of cleaning itself and only the outer ear needs looking after (do so gently with a cotton swab or washcloth). If you have any of the following symptoms: clogged ears, muffled hearing, discomfort or prolonged itching, see your M.D.

Two Ingredients or Less
Recipes that call for just two ingredients or less? Yes, please! Bonus: These recipes all feature chocolate. Joy shares her Dark-Chocolate Stuffed Raspberries, Chocolate Protein Pudding, and Dark Chocolate Crunch Bars.

From Junk Food to Joy Food 
Joy remakes Chicken Caesar Salad Wrap perfect for a quick deskside lunch or an outdoor picnic and the classic Caesar Dressing with a healthy twist.

5 Key Nutrients
Are you getting enough of these important nutrients: vitamin D, calcium, potassium, iron and magnesium, which work together to protect your bones, support your immune system, control blood pressure, boost muscle function? Try a super salad that offers all five nutrients.

Joyful Note 
Take time to reflect about how you react to obstacles. Do you complain or adjust to problems? Be open to change and be optimistic. Your reactions can make the difference between setback and success.

Here’s hoping your week is filled with health, happiness and a daily dose of Joy. To catch up on episodes of Health+Happiness, check your local listings here.

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Pomegranates, Longevity and a Novel Nutrient Called Mitopure https://joybauer.com/healthy-living/pomegranates-longevity-and-a-novel-nutrient-called-mitopure/?utm_source=rss&utm_medium=rss&utm_campaign=pomegranates-longevity-and-a-novel-nutrient-called-mitopure Wed, 10 Feb 2021 14:28:57 +0000 https://joybauer.com/?p=11898 Learn how the power of pomegranates can help boost health, increase muscle strength and promote longevity.

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** From now until March 11th at 11:59pm ET, I’m teaming up with Time-line to give away their starter pack. Five winners will receive two (2) months’ worth of Mitopure AND one of those five winners will also take home the grand prize of a brand new PELOTON BIKE!!! This is not a drill, folks! Click here to learn how to enter.**

So many of us are looking for the secret to a longer, healthier life. Of course, we all know that there’s no way to stop aging, but there are ways to age healthfully and gracefully—it’s not just about living longer, but living well. Diet is a powerful tool to keep us on top of our game, and now, I’ve found a super-interesting bioactive nutrient called Mitopure that can help, and I’m excited to share it with you. But first, I’d like to provide a quickie science lesson. (What can I say? I’m a self-confessed anatomy nerd…I can’t help it!)

We have trillions of cells powered by mitochondria—AKA little powerhouses in our body. As we age, these mitochondria age, too, becoming less efficient. You can easily name some of the effects: our muscles get weaker (carrying groceries require more effort), our metabolism slows (the scale may not be your BFF), our energy levels drop (coffee is your BFF), we bounce back more slowly after an injury or sickness (when did getting out of bed count as a workout, lol?). Well, this slow down can be seen at a cellular level, too. As our cells age, they don’t “bounce back” as quickly either. Our mitochondria become less effective at pumping out energy for our bodies to use.

However, our cells aren’t entirely defenseless. They protect themselves through a process called mitophagy, by which they recycle and repair damaged mitochondria inside of our cells. But again, even this process gets a little less effective with age. We can boost this repair process with exercise, caloric restriction…and the few lucky folks that have the right microbiome can also get a lift by consuming certain superfoods. Take pomegranates, for instance. Long known as a potent anti-aging tool, pomegranates contain compounds called ellagitannins that are transformed by our gut into Urolithin A (natural polyphenolic compounds), which can then stimulate the process of mitophagy. The downside, however, is not everyone has the right gut bacteria to help produce this restorative compound (it’s estimated that only about a third of us do). And even when you do, it’s uncertain how much is created. We’d likely have to drink large amounts of pomegranate juice—with a ton of natural sugar—to see benefits.

With that in mind, I recently discovered a bioactive nutrient called Mitopure. It was developed by scientists and doctors in Switzerland and it’s the first product to deliver a precise dose of highly pure and clinically validated Urolithin A. The product is supported by more than 10 years of impressive research. It has been shown to improve mitochondrial health and muscle function. For instance, a study published in the journal Natural Medicine showed that Urolithin A improved the lifespan of worms by about 50 percent, and increased running endurance in mice by 40 percent. More recently, scientists have completed a number of clinical studies in humans. One indicated that people who took 500 mg of Mitopure daily for four months significantly improved their leg muscle strength. And another reported that Mitopure delivers six times more Urolithin A than a glass of pomegranate juice with a fraction of the sugar content. Healthy mitochondria is key for other organs, too, including the brain, eyes, ears, and so on—all areas that tend to decline the older we get. (Scientists began clinical trials with skeletal muscle because it has a dense supply of mitochondria and requires a ton of energy during activity.)

In addition to the solid research behind Mitopure, I’m also encouraged that the company is backed by prominent scientists and doctors, and their scientific advisory board includes distinguished researchers, including Johan Auwerx, M.D., from the Swiss Federal Technology Institute (EPFL), Stuart Phillips, Ph.D., from McMaster University, Roger Fielding, Ph.D., from Tufts University, Jeremy D. Walston, M.D. from Johns Hopkins University. These are the reasons I’ve partnered with them as well.

I’ve been interested in longevity ever since diving into the research for my last two books; I know the science connecting diet and healthy aging is strong, and this product certainly fits in nicely. I’ve been taking Time-line with Mitopure (along with my parents) for several months now. I stir the powder into yogurt or pour it into my morning smoothie. I realize the product is pricy and may be cost-prohibitive to some (it’s about $3/day, $200 for a 2-month supply). That said, I’ve been able to work out a special discount for my followers. Also, if you’re interested in a sample before investing in a 2-month supply, you can check out a 3-day trial for just $10. The team at Time-line nutrition is offering my community a limited time 10% discount on plans with code Joy10 at www.timelinenutrition.com/joy.

If you’re interested, check out their website and talk to your doctor about adding it to your daily regimen—along with an overall healthy eating and exercise plan to help add years to your life and life to your years.

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Thinking of going plant-based? Use these pointers https://joybauer.com/healthy-eating/thinking-of-going-plant-based-use-these-pointers/?utm_source=rss&utm_medium=rss&utm_campaign=thinking-of-going-plant-based-use-these-pointers Thu, 16 Jul 2020 19:33:20 +0000 https://joybauer.com/?p=10936 Thinking of following a plant-based diet? Follow these tips.

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Hey guys! I’m super excited to share this post about why and how to shift to a more plant-based style of eating, written by my good friend (and a super-smart RD), Marisa Silver. Check it out.

XX, Joy

 

Talk about blooming: Sales of plant-based foods that directly replace animal products (think veggie burgers and milk alternatives) have grown 29% in the past two years—to $5 billion—according to new data released in March of this year. We all know that eating more veggies and fruits, especially when they take the place of fatty meat and dairy products in our diet, is an easy way to boost our health. And given the recent meat shortages many of us faced during the pandemic, getting your beef fix has become more challenging and a bit pricier, so, why not consider opting for that veggie burger next time you’re at the grocery store?

One big caveat: Not all plant-based foods are created equal. Some products use added sugars, salt, saturated fats and chemicals to mimic the flavors and textures we’ve come to love in the real McCoys. And studies have shown the types of plant-based foods you eat may make a big difference when it comes to your health.

Researchers looked at the health of thousands of people after about a decade of eating different types of plant-based foods. Some followed a healthier pattern filled with veggies, fruits, nuts and whole grains. Others ate more processed plant-based foods including white bread and pasta, juices and added sugar. Not surprisingly, those with the less healthy (albeit vegetarian) diet patterns were associated with a higher risk of developing diabetes, heart disease and related deaths.

If you’re going to eat more plants, make it count! Here are easy, budget-friendly ways to get the job done:

1. If you don’t know what it is, it probably does not belong in your body.

Packaged plant-based burgers, nuggets and bars may seem healthier, more convenient, shelf-stable and cheaper than animal products. But too often, they have long lists of hard-to-pronounce ingredients. Before you buy, flip the package over and read labels. Choose products with mostly real foods, such as bean-based pastas (with beans as the featured ingredient) or frozen burgers containing lots of familiar veggies and whole grains.

2. Make cans and jars your new best friends.

You can find a variety of minimally processed veggies, nut butters and beans in cans and jars. Spice up your salads with canned artichokes, peppers, chickpeas or black beans. Try out nut and seed butters made with only one ingredient—nuts or seeds! They have a surprisingly crunchy and satisfying texture.

3. Take advantage of dairy alternatives.

Plant-based milk and yogurts are all the rage—they’re crowding supermarket shelves. Opt for unsweetened varieties, and brands that are fortified with calcium and vitamin D. Experiment until you find a few favorites.

 4. Embrace frozen fruits and veggies.

The fiber from whole fruits and veggies will keep you full and satisfied, and buying them frozen will save you money. Purchase a variety of frozen produce without added ingredients, such as blueberries, pineapples, edamame and butternut squash. Make smoothies with frozen fruits and mild-tasting veggies like spinach and cauliflower. Or warm some fruit to make a healthy topping for your pancakes or dessert. Use frozen veggies in casseroles, soups and stews—the possibilities are endless!

5. Try This DIY Granola.

Granola is one of those tricky “health foods” that tends to hide a lot of added sugars. Also, buying brands with better-for-you ingredients can sometimes get expensive. With more time at home, make your own rendition using mashed fruit as your sweetener. Jar up leftovers and pass along as a fun gift.

  • Preheat the oven to 300˚
  • Combine 3 mashed bananas, 3 cups rolled oats, 1 cup dried fruit of choice (no sugar added), 1 cup chopped nuts of choice, 2 tablespoons flaxseeds, 1 tablespoon coconut oil, ½ teaspoon salt and ½ teaspoon cinnamon
  • Spread evenly on a baking sheet
  • Bake for 45 minutes or until golden and crunchy (stir once or twice during cooking time)
  • Cool for 10 minutes for serving or storing—and enjoy!

—Marisa Silver, RD
@marisalsilver_rd

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5 Health Benefits of Taking a Lunch Break   https://joybauer.com/healthy-living/5-health-benefits-of-taking-a-lunch-break/?utm_source=rss&utm_medium=rss&utm_campaign=5-health-benefits-of-taking-a-lunch-break Wed, 19 Jun 2019 13:00:24 +0000 https://joybauer.com/?p=9218 Learn why it's beneficial to take a lunch break.

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Quick question: When was the last time you suffered through a ‘sad desk lunch?’ You know what I’m talking about…you want nothing more than to escape from the never-ending pile of work, but instead, take out a soggy sandwich or leftover salad in fear of being judged by your boss and coworkers who are expecting you to eke out every precious second to finish that important report or presentation.

While you may think that powering through lunch will help you get to the finish line—and make you look like a hardworking employee—bypassing the break can actually do more harm than good, according to research from Tork. In fact, people who take time for lunch score higher on a wide range of workplace engagement metrics, including job satisfaction and productivity. If you aren’t yet convinced to part from your post, here are five reasons why heading out for a midday meal is necessary for good health:

      1. You’ll feel happier: Taking time away from your desk will allow you to come back feeling reinvigorated for the day ahead. In fact, nearly 90 percent of millennials—the largest generation in today’s workforce—say leaving the office for lunch helps them feel refreshed and ready to tackle whatever tasks remain. What’s more, spending as little as just a few minutes outdoors is shown to substantially boost your mood, according to a study published in the Journal of Positive Psychology.
      2. You’ll bond with coworkers: Establishing strong interpersonal relationships while on the job is very important to your wellbeing. Not only does eating lunch with an office buddy allow you to de-stress, but it also enables you to exchange ideas and get to know your colleagues on a deeper level by connecting over one of life’s greatest pleasures—food!
      3. You’ll boost your concentration and productivity: While taking a respite may seem counter to hard work, it’s actually one of the best things you can do for your brain. It gives your mind and body the energy it needs to keep you focused once you return to your desk.
      4. You’ll help your body: It’s no secret that walking is good for your health, and it’s even more important for those who find themselves staring at a computer screen all day long. Taking time away from your desk to stroll to a nearby restaurant or even a gym can lead to a host of improvements, including better cardiovascular health and a reduced risk of eye strain.
      5. You’re less likely to experience burnout: Working through lunch can leave you feeling depressed, unmotivated and overwhelmed. While you may be able to get away with skipping it every once in a while, a pattern of this behavior can quickly result in burnout and exhaustion.

Join me in celebrating National Take Back the Lunch Break Day on June 21 by taking the pledge to #takebacklunch. To learn more about the benefits of reclaiming your lunch break and enter to win a free lunch for you and your coworkers on National Take Back the Lunch Break Day, visit torkusa.com/TBTLB.

This post is sponsored by Tork, an Essity brand.  

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4 Benefits of Flavored Sparkling Water  https://joybauer.com/healthy-living/4-benefits-of-flavored-sparkling-water/?utm_source=rss&utm_medium=rss&utm_campaign=4-benefits-of-flavored-sparkling-water Mon, 08 Apr 2019 18:35:27 +0000 https://joybauer.com/?p=8997 I'm a huge fan of flavored sparkling water. It's refreshing, delicious and delivers 4 benefits of sipping.

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I’m a huge fan of sparkling water. It’s a terrific calorie-free thirst-quencher (say that 10 times fast!) and there are so many delicious reasons to enjoy it. While there are numerous types of bottled and canned H20, I’m personally obsessed with carbonated water made without any added sugar, artificial sweetener, or sugar substitute, including stevia and monkfruit. This is why I’m so proud to partner with LaCroix Sparkling Water and act as their Official National Dietitian. They offer 24 amazing flavors, and each variety has zero calories, zero sodium, and zero sweeteners. Thirsty for more? Check out four hydrating perks so you can sip and savor!

Flavored sparkling water is hydrating.
Your body is comprised of up to 60 percent water. It needs fluids to run efficiently and effectively (to figure out how much you need, divide your weight in half and that’s about how many ounces of fluids you should aim for daily). All your body’s systems, from digestion, metabolism, and immunity, work better when you’re properly hydrated. Not to mention, when you’re fully hydrated, your joints are lubricated and your muscles are able to perform at 100 percent (no cramping!), allowing you to make the most of your workout. Of course, water—flat or sparkling—is the obvious go-to for rehydrating, and you can also get fluids from water-rich produce, such as watermelon, strawberries, cucumbers, eggplant and celery.

Flavored sparkling water elevates ho-hum H20.
Let’s face it, as good as plain old water is for you, it can get a little boring. People are constantly asking me for ideas on how to make water a little more exciting…and tasty sparkling water is a satisfying solution. Some of my favorite flavors include LaCroix Passionfruit, Coconut, Pamplemousse, Peach Pear and NiCola Cubana. You can enjoy LaCroix chilled and straight up, or mix it with slices of fresh produce (try cucumbers, lemons, lime and berries!) or try tossing a few flavor-infused ice cubes into your glass to add a bit more buzz to your bevvies. To make, add a few small pieces of chopped fruit or veggie into each individual cube compartment, fill with LaCroix and freeze until you’re ready to enjoy. Not only do these cubes give your glass a pretty pop of color but they intensify the flavor of your drink as they melt.

Flavored sparkling water helps boost your healthy lifestyle.
Sparkling water is calorie-free, sodium-free, sweetener-free, and it’s natural. The flavors are from natural essence oils from the named fruit. Plus, some research suggests that carbonated water may be more filling than flat water. One study indicates that carbonated water provided a short-term but significant satiating effect compared to regular water. What all this means: It may help you maintain (or perhaps even lose) weight when you consider the one-two punch sparkling water provides—it helps to fill you up without filling you out. Put simply, you can feel really good drinking it. I know I do.

Flavored sparkling water provides a fizzy soda fix without silly, suspect ingredients.
A surprisingly high number of people are hooked on overly sweetened soda. In 2013, the average American drank over 38 gallons of the stuff per day! A typical 12-ounce can of regular cola contains nearly 9 teaspoons of added sugars, while a 20-ounce bottle contains about 16 teaspoons of sugars. Diet sodas are no bargain either, containing up to—gasp!—5 packets of artificial sweeteners per 12-ounce can.

By swapping one can of regular soda for a sparkling water each day, you’ll save yourself 4,200 calories (and just about 300 teaspoons sugar) per month, and a hefty 50,400 calories per year. That could translate to a 14-pound drop on the scale! Sparkling water provides a healthy and delicious middle ground, giving you flavor and fizz but also pure goodness. Say ahhhhhh!

 

This post is sponsored by LaCroix® Sparkling Water

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Joy of LaCroix: HUGE giveaway! https://joybauer.com/healthy-eating/joy-of-lacroix-huge-giveaway/?utm_source=rss&utm_medium=rss&utm_campaign=joy-of-lacroix-huge-giveaway Fri, 29 Mar 2019 17:39:10 +0000 https://joybauer.com/?p=8955 I'm proud to announce an exciting, new partnership and a refreshing contest with LaCroix.

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I’m soooo thrilled to share some super-delicious and thirst-quenching news:  I’ve partnered with my all-time favorite beverage and I’m now the Official National Dietitian for LaCroix Sparkling Water!! That means I’ll be posting fun recipes, tips…and lots of GIVEAWAYS…starting right now! To enter, head over to one of my social channels (Facebook, Instagram or Twitter) and comment with your favorite LaCroix Sparkling Water flavor (and tag a friend, while you’re at it). You’ll be eligible to win a case of each amazing flavor (there are 21 flavors, so that means 21 cases delivered to your doorstep!)!

Contest Details:
Giveaway ends at 11:59pm EST 3/31
.

15 total winners will be chosen at random (5 per social media channel) and messaged! 

Per Facebook, Instagram and Twitter rules, we must mention this is in no way sponsored, administered or associated with Facebook, Instagram and Twitter. By entering, entrants confirm they are 13+ years of age; release Facebook, Instagram and Twitter of responsibility; and agree to Facebook’s, Instagram’s and Twitter’s terms of use. Only valid for U.S. residents.

 

This post is sponsored by LaCroix Sparkling Water.

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An effective fix for hangovers https://joybauer.com/healthy-living/effective-fix-hangovers/?utm_source=rss&utm_medium=rss&utm_campaign=effective-fix-hangovers Wed, 02 Jan 2019 14:37:45 +0000 https://joybauer.com/?p=8606 Feeling blah after a night out? Try this quick and tasty fix for hangovers.

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Feeling a little blah after a night out? I’ve whipped up an effective fix featuring three key ingredients that can help you recover more quickly. Simply toss ’em into a blender, mix it up, sip and start feeling better soon. Check out this quick video to learn how to make it.

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Health + Happiness: Episode 8 Recap https://joybauer.com/healthy-living/health-happiness-episode-8-recap/?utm_source=rss&utm_medium=rss&utm_campaign=health-happiness-episode-8-recap Sat, 30 Jun 2018 19:24:13 +0000 https://joybauer.com/?p=11998 On this week’s episode of Health + Happiness, Joy and Vivien explain how sports injuries can affect brain health, share frozen treats that are good for you and talk about how to stay safe in the sun.

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On this week’s episode of Health + Happiness, Joy and Vivien explain how sports injuries can affect brain health, share frozen treats that are good for you and talk about how to stay safe in the sun. Here’s a brief recap of what we learned in Episode 8. In case you missed it, you can watch the full episode here.

Concussion Care
Concussions—brain injuries that can affect how you think—have been making headlines recently because of the devastating effects they’ve had on professional athletes. But you don’t need to experience a concussion. And knowing the symptoms can help keep you safe, especially because repeated concussions can cause chronic traumatic encephalopathy, a rare condition that can result in permanent damage to the brain. You’ve likely heard about concussions on the football and soccer field, but they can happen in virtually any activity, including water sports. Rest is the standard treatment—giving your brain and body time to recoup is important so you don’t delay your recovery. Talk to your doctor if you’ve experienced any symptoms, including headaches, memory loss, confusion, dizziness, sleepiness and nausea and vomitting.

SYS: Save Your Skin
You already know to wear sunscreen anytime you’re outside, but here are some specific details you may not be aware of. Choose SPF 15 for everyday use, 30 for casual outdoor use and 50 for all-day adventures. And be generous! Most people apply only a third of what they need. The average bottle should last you about 4 to 5 full-body applications. Apply every two hours, and if you’re in the water or sweating, apply more frequently. You can also wear sun-protective clothing. Sunglasses are a smart move, as the skin around the eyes is some of the thinnest on the body. Finally, don’t forget to check moles regularly, and remember this handy acronym: ABCDE.

A stands for asymmetry. Normal moles are symmetrical; asymmetry is a sign of trouble.
B is borders. Smooth, even borders are regular. Jagged, uneven borders may signal an issue.
C represents color. One or two colors are what you’re looking for. Changing color might be something to bring up to your doctor.
D is diameter. The size of a pencil eraser or smaller is what you want. Anything larger could signify a problem.
E is evolving, and is perhaps the most important. Any mole that is changing may be a sign of trouble and is worth bringing up to your health care provider.

Joy Walking
Joy pounds the pavement to see if people knew which produce pick was higher in vitamin C: a green pepper or an orange. The answer: Green pepper packs twice as much immune-boosting C as an orange. She shares two DIY natural skin treatments: an orange-oatmeal mask and an avocado-olive oil mask.

From Junk Food to Joy Food 
It’s time to chill out with two frozen treats. Try these sugar-free Berry Ice Pops, featuring a secret green superfood or this rich Chocolate Ice Cream, which tastes every bit as indulgent as the real deal.

Joyful Note 
Start each day with gratitude and positivity. How? Find small ways to brighten the day by complimenting a friend or family member via text or phone call.

Here’s hoping your week is filled with health, happiness and a daily dose of Joy. To catch up on episodes of Health+Happiness, check your local listings here.

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Health + Happiness: Episode 7 Recap https://joybauer.com/healthy-living/health-happiness-episode-7-recap/?utm_source=rss&utm_medium=rss&utm_campaign=health-happiness-episode-7-recap Sat, 23 Jun 2018 14:31:49 +0000 https://joybauer.com/?p=11955 On this week’s episode of Health + Happiness, Joy and Vivien share how doctors are using emojis to help their patients 😊, how to cut back on added sugar and two splurge-worthy Joy Food recipes!

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On this week’s episode of Health + Happiness, Joy and Vivien share how doctors are using emojis to help their patients 😊, how to cut back on added sugar and two splurge-worthy Joy Food recipes! Here’s a brief recap of what we learned in Episode 7. In case you missed it, you can watch the full episode online here.

Using Emojis in the Doc’s Office 👍🏻
Emojis convey what you’re feeling…without having to say a word. Now, researchers are finding they may also be a useful way for patients to communicate with their doctors, especially for cancer patients, according to research. Using five common emojis (you’d recognize them from texting—a frown, a toothy grin) can help patients express their physical and mental wellbeing—without having to fill out lengthy questionnaires. Patients gave the scale a thumbs up, and researchers will continue to look into using emojis as a way of effective communication.

Eggs-trodinary Breakfast Dishes
Joy shares tasty ways to rise and shine using protein-rich eggs, including her Egg in a Nest, Eggcellent Mushroom, Eggs in Bell Pepper Cups, Egg Clouds, and Turmeric Poached Eggs. Breakfast is served!

Joy-Walking
Joy takes to the street to test people’s knowledge of vocal fry, the term used to describe the lowest part of the vocal range. It occurs when there’s not enough air being pushed through the vocal cords so they rub together, and this vibration creates a gravelly sound. As unique as this vibration sounds, it can lead to damage, so it’s best to avoid using vocal fry. Need to soothe a sore throat? Joy demonstrates some of her favorite beneficial beverages, including Green Tea and Turmeric Tonic.

From Junk Food to Joy Food 
Apple cobbler meets oats for a deliciously satisfying breakfast dish that feels like dessert in my Apple Cobbler Oatmeal. It’s naturally sweet but there’s not a drop of added sugar. Plus, it will help keep you feeling full until lunch. Also, try a frothy and rich Vanilla Milkshake. It’s sugar-free and can also be made dairy-free if you’d like. It tastes sweet and creamy—just like the real McCoy.

Sleep Solutions
A lack of sleep can affect your health and your weight. How much snooze time should you aim for? Sleep needs vary by age. The American Academy of Sleep Medicine recommends 8 to 10 hours for teenagers; 7 or more for adults. If you’re missing the mark, try skipping or shortening daytime naps. Increase exercise (but not too close to bedtime). Avoid heavy meals in the later part of the day. Turn off lights and steer clear of technology (phones, computers, etc.) before bed as bright screens can affect our ability to fall asleep. Turn down the heat. Schedule some worry time before bed so stress doesn’t keep or wake you up.

Make Workouts Work for You
Two tips to stay on track with your exercise: Schedule workout sessions like a formal appointment that you can’t miss. If you wouldn’t bag out on a doctor’s appointment or work meeting, don’t miss your gym date. Next, find something you love to do. Don’t like to run? Then, don’t do it! Take a dance class or spin session instead.

Joyful Note 
When something or someone upsets you, try to look on the bright side and give the other person the benefit of the doubt. Assume positive intent. For instance, when someone doesn’t answer your text, you can believe that she doesn’t want to talk to you or she is simply swamped at work and will get back to you as soon as she has a free moment. When negativity comes knocking, you have the choice not to answer. When faced with positive or negative, you know what to go for: It’s all about the positive!

Wishing you a week ahead filled with health, happiness and a daily dose of Joy. To catch up on episodes of Health+Happiness, check your local listings here.

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Health + Happiness: Episode 6 Recap https://joybauer.com/healthy-living/health-happiness-recap-episode-6/?utm_source=rss&utm_medium=rss&utm_campaign=health-happiness-recap-episode-6 Sat, 16 Jun 2018 21:37:21 +0000 https://joybauer.com/?p=11893 On this week’s episode of Health + Happiness, Joy and Vivien teach us all about protecting yourself from troublesome ticks, how to cut back on added sugar, a new type of milk.

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On this week’s episode of Health + Happiness, Joy and Vivien teach us all about protecting yourself from troublesome ticks, how to cut back on added sugar, a new type of milk! Here’s a brief recap of what we learned in Episode 6. In case you missed it, you can watch the full episode online here.

Steer Clear of Ticks
Headed outdoors for a hike or a fun family camping trip? Vivien shares the ABCs of protecting yourself against troublesome ticks.

A is for avoid: Stay away from tall grass and overgrown shrubs in the woods, which is where ticks often hide.
B stands for bug spray; the CDC recommends using a repellant that contains at least 20 percent of DEET, Picaridan, or IR3535. Spray on exposed skin (legs, hands and neck).
C is for clothing. Treat clothes and gear with products that feature an insecticide called permethrin. Spray clothes the night before, allow to dry and they’re ready to wear. Tuck pants into socks for extra protection, do a thorough tick check at the end of the day, wash dirty clothes in hot water and tumble in a dryer on high heat for at least 10 minutes to ensure any lingering stowaways have been killed. Be sure to do a body and hair check and remove immediately using a fine tick tweezer. Follow up with your doctor if you have any questions or concerns. (Don’t forget to check your pets, too!)

Get Sugar Smart
Sugar can be found in lots of sneaky places. For example, 1 tablespoon of ketchup has 1 teaspoon of sugar! This added sugar is used to bring sweetness or improve flavor in a variety of foods, including condiments, sauces, dressings. Sugar comes in many forms, and knowing the names can help you become a smarter shopper so look on the label for terms like high-fructose corn syrup, honey, maltose or molasses. Here’s a shocking stat: The average person consumes 18 teaspoons of added sugar per day, which is roughly 300 empty calories, meaning it provides little to no nutrients. Experts recommend limiting added sugar to just about 6 teaspoons (about 100 calories) per day for women; or 9 teaspoons (about 150 calories) for men. Again, check labels to keep tabs on your intake. Note that the natural sugars in milk and fruit don’t count toward this goal. Joy offers sugar-free swaps, including naturally flavored seltzer, PB & fruit sammies. Now that’s sweet!

Junk Food to Joy Food
Joy lightens up two classic BBQ dishes: Fried Chicken and Coleslaw. Her version of Baked “Fried” Chicken and a Creamy Coleslaw that contains just 50 calories per cup will be a smashing success at your next get-together. Remember some safe picnic tips and enjoy!

Joyful Note 
To help focus on the positive, Joy recommends loving your body now. How? Try taking actions to show how much you appreciate it. For instance, go for a walk because it feels good or choose the grilled chicken over the greasy burger because it showers your body with healthful nutrients. You’ve got this!

Wishing you a week ahead filled with health, happiness and a daily dose of Joy. To catch up on epsidoes of Health+Happiness, check your local listings here.

The post Health + Happiness: Episode 6 Recap appeared first on Joy Bauer.

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