Amahre

07/18/2024

Water is essential for our health, detoxification and proper functioning of each of our organs and body systems.
Make an effort to Drink more water.

07/03/2024

https://youtu.be/9iMGFqMmUFs?si=RhVWEdblVCxlO2HQ

Check out our Patreon page: https://www.patreon.com/tededView full lesson: http://ed.ted.com/lessons/what-would-happen-if-you-didn-t-drink-water-mia-nacamull...

07/03/2024

https://youtu.be/LHujMS4z4mw?si=NaGDvd-_tQDWP0Qq

There are many health benefits from drinking water. Weight loss is an important one for many people. So is clearer skin. But there are many more. ...

07/03/2024

La importancia de tomar agua

El agua está casi en todas partes del mundo, y el ser humano promedio está compuesto de entre 55 % y 60 % de agua. Entonces, ¿cuál es el papel que tiene el a...

04/30/2024

If you're looking for a way to honor a mom or grandmother, or even find a little lift for yourself Give a Relaxation, Healing and Pampering e-Gift Certificate for Mother's Day. $20 - $100 e-Gift Certificates available.
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Appointment: www.meetme.so/susyquan

04/17/2024

WATER

Water is essential for life. It provides the medium in which all metabolic processes happen. It is necessary for the absorption of macronutrients and micronutrients.

water is vital for survival. It is involved in every function of the body . Blood needs water so it can carry oxygen to all of the cells in the body. Water is necessary to digest food and get rid of waste.
75% of our body is made up of water. Water is lost through perspiration, urination, exercise, digestion and respiration. Water must be replaced to maintain maximum hydration.

Water – is the main component of our body fluids and makes up most of our weight. Water serves as a carrier. It distributes nutrients to cells and removes wastes through urine. It regulates body temperature and the ionic balance of our blood. Water is also essential for the body’s metabolism.

While water may not provide energy to the body, it is essential to sustain body functions including turning macronutrients to energy. It is important to have adequate water in your system. Water truly is life and the lack of it can cause so many problems. For example, daytime fatigue is primarily caused by a lack of water and even mild dehydration can slow down the body’s metabolism by as much as 3%.
Water can also curb hunger pains, ease back and joint pain and decrease various types of cancers. As a general reminder, drink more water when consuming alcohol, caffeinated beverages, exposure to heat, and exercising.
Drink about 1/2 of your body weight in water in ounces daily and you will enhance fat loss, combat ailments, reduce hunger, joint pain, recover from an illness, aid digestion and blood pressure.

www.amahre.com (503)806-0469

04/17/2024

Some of my clients have asked me what carbs, protein and fats (Macronutrients) are the healthiest to eat to maintain a healthy weight.

Macronutrients:

For weight loss purposes, a moderate diet of:
carb (30%-40% of calories),
fat (20%-30% of calories), and
high protein (25%-35% of calories) tends to work for most people.

CARBS:

Carbs are your body’s preferred source of quick energy. Excess carbs are converted into glycogen and stored as body fat for fuel.
When you consume foods high in carbs, your body breaks them down into a simple sugar called glucose, which provides fuel for the brain, muscles, and various cellular functions.
They are important for muscle recovery, endurance, and strength building.
1 gram of carbohydrate = 4 calories

Food sources of carbs

High-carb foods :
Added sugars
Baked goods and desserts
Beans, lentils, and peas
Bread
Pasta
Rice
Whole grains
Candy
Cereals
Polenta
Chips
Corn
Potatoes
Fruit
Milk
Yogurt

Low-carb foods:
Cheese
Eggs
Fish and shellfish
Meat and poultry
Melons and berries
Non-starchy vegetables
Nuts and seeds
Oils and butter

FATS

Fats are the most calorie-dense macro and an efficient type of energy store.
Fat is the source of sustained energy, used as immediate fuel or stored as body fat.
Besides providing energy, this nutrient supports the absorption of fat-soluble vitamins, such as vitamins A, D, and E.
When you consume fats, they are broken down into fatty acids and monoglycerides. These compounds help build and maintain cells and provide the body with energy.
There are different types of fat: saturated, unsaturated, and trans fats.
Saturated and unsaturated fats are found naturally in both animal- and plant-based foods. Unsaturated fat is perhaps the healthiest and is further divided into two types: polyunsaturated (omega-3 and omega-6 fatty acids) and monounsaturated (lower low-density lipoprotein or bad cholesterol levels).

Trans fats are mostly found in processed and fried foods, which are particularly dangerous for the heart and blood vessel health.
1 gram of fat = 9 calories

Plant-based fat sources:
Avocado
Vegetable oils
Nuts
Seeds

Animal-based fat sources:
Meat
Eggs
Dairy

Monounsaturated fats:
Nuts
Unrefined oils, such as olive and sesame oil

Polyunsaturated fats:
Some types of fish, such as salmon and tuna
Unrefined vegetable oils

Trans fat:
Processed foods
Fried foods

PROTEIN

Protein is the building block of the body and is used to maintain and repair DNA, bones, and muscles.

It is not a preferred source of energy and is the least likely to be stored as body fat.
When you consume protein-rich foods, your body breaks them down into amino acids, which are the building blocks of protein.
Amino acids are then distributed through the bloodstream to the muscles, organs, and other tissues. The body reassembles these amino acids into cells and muscle.
Protein helps maintain lean muscle, takes more energy to digest (more thermogenic than the other macros), and helps control hunger and reduce cravings.
The U.S. Dietary Guidelines recommend 0.36 to 0.45 grams per pound of body weight.
1 gram of protein = 4 calories

Food sources of protein

Plant-based protein sources:
Nuts
Seeds
Legumes
Soy

Animal-based protein sources:
Red meat: Beef and pork
Poultry: Chicken and turkey
Seafood: Fish or shellfish
Dairy products: Milk and cheese

www.amahre.com (503)806-0469

04/15/2024

Good emotional health starts with being aware of your thoughts, feelings, and behaviors. Learning healthy ways to cope with stress and problems is a normal part of life. Feeling good about yourself and having healthy relationships is important.

Many things that happen in your life can disrupt your emotional health. These can lead to strong feelings of sadness, stress, or anxiety. Even good or wanted changes can be as stressful as unwanted changes.

These things may include:

An illness
Being laid off from your job.
Having a child leave or return home.
Dealing with the death of a loved one.
Getting divorced or married.
Suffering an illness or an injury.
Getting a job promotion.
Experiencing money problems.
Moving to a new home.
Having or adopting a baby.

Your body responds to the way you think, feel, and act. This is one type of “mind/body connection.” When you are stressed, anxious, or upset, your body reacts physically. For example, you might develop high blood pressure or a stomach ulcer after a particularly stressful event, such as the death of a loved one.

If you need help to reduce stress, anxiety, sadness or anger call or write at (503) 806-0469
We are available to help.

04/02/2024

Are you experiencing stress?
If so we can help you. Call (503)806-0469 or send us a message mention this post and get a 20% discount on your first de-stresser treatment.

What causes stress?

Many things can cause stress. You might feel stressed because of one big event or situation in your life. Or it might be a build-up of lots of smaller things.

This might make it harder for you to identify what's making you feel stressed, or to explain it to other people.

You may experience stress if you:

Feel under lots of pressure
Face big changes in your life
Are worried about something
Don't have much or any control over the outcome of a situation
Have responsibilities that you find overwhelming
Don't have enough work, activities or change in your life
Experience discrimination, hate or abuse
Are going through a period of uncertainty

Many things can cause stress in different areas of our lives. These may include:

PERSONAL

Illness or injury
Pregnancy and becoming a parent
Infertility and problems having children
Bereavement
Experiencing abuse
Experiencing crime and the justice system, such as being arrested, going to court or being a witness
Organising a complicated event, like a holiday
Everyday tasks, such as household chores or taking transport

FRIENDS AND FAMILY

Getting married or civil partnered
Going through a break-up or getting divorced
Difficult relationships with parents, siblings, friends or children
Being a care giver

EMPLOYMENT AND STUDY

Losing your job
Long-term unemployment
Retiring
Exams and deadlines
Difficult situations or colleagues at work
Starting a new job

MONEY

Worries about money or benefits
Living in poverty
Managing debt

SOCIAL FACTORS

Having poor access to services such as medical care, green spaces or transport
Living through a stressful community-wide, national or global event, like the coronavirus pandemic
Experiencing stigma or discrimination, including racism, homophobia, biphobia or transphobia