Healthy Habits

01/21/2024

YOU are invited!!❤️

Free Sunday 28th and Wednesday 31st

Prophetic Conference 2024• The Open Door • 𝐕𝐢𝐬𝐢𝐭 𝐈𝐂𝐋𝐕.𝐜𝐨𝐦 𝐓𝐎𝐃𝐀𝐘 𝐟𝐨𝐫 𝐫𝐞𝐠𝐢𝐬𝐭𝐫𝐚𝐭𝐢𝐨𝐧!January 28th-31st𝘏𝘰𝘴𝘵𝘦𝘥 𝘣𝘺 𝘐𝘯𝘵𝘦?...

01/21/2024

👇👇👇Experience a Dynamic Breakthrough
for 2024!
YOU Are Invited!!!👇👇👇
Free on Sunday 28th and Weds 31st
https://iclv.churchcenter.com/registrations/events/1832433

01/19/2024

Free Workshop..
How YOU Can Be a
Super Dad for YOUR KIDS!

05/13/2023

05/11/2023

🏵 Exercise Hacks When Sitting on a Chair:

👀 Seated Leg Extensions: Sit on the edge of your chair with your feet flat on the floor. Extend one leg straight out in front of you and hold for a few seconds. Then, lower it back down and repeat with the other leg. This exercise helps strengthen the quadriceps muscles in your thighs.

👀 Seated Marching: While sitting upright in your chair, lift one knee up towards your chest and then lower it back down. Repeat with the other knee. This exercise engages your core and helps improve circulation.

👀 Seated Twist: Sit with your feet flat on the floor and your spine straight. Place your right hand on the outside of your left thigh and gently twist your torso to the left, looking over your left shoulder. Hold for a few seconds and then repeat on the other side. This exercise helps stretch your back and improve spinal mobility.

👀 Seated Shoulder Rolls: Sit tall with your feet flat on the floor. Roll your shoulders forward in a circular motion, then reverse the direction. This exercise helps relieve tension in your shoulders and upper back.

👀 Seated Neck Stretches: Sit up straight and slowly tilt your head to the right, bringing your right ear towards your right shoulder. Hold for a few seconds, then return to the center and repeat on the left side. You can also gently nod your head forward and backward to stretch the front and back of your neck.

Remember to maintain proper posture throughout these exercises and perform them in a slow and controlled manner. If you experience any pain or discomfort, stop immediately and consult with a healthcare professional. Additionally, try to incorporate regular standing and walking breaks into your routine to reduce prolonged sitting. 👍

05/10/2023

❤️Mental health hacks for stress management:

👍Practice deep breathing: Taking slow, deep breaths can help you relax and reduce stress. Try breathing in for a count of four, holding your breath for a count of four, and then exhaling for a count of four. Repeat this several times until you feel more relaxed.

👍Exercise regularly: Regular exercise can help reduce stress, improve mood, and boost overall health. Try to aim for at least 30 minutes of exercise most days of the week.

👍Get enough sleep: Getting enough sleep is crucial for both physical and mental health. Try to aim for 7-9 hours of sleep per night and establish a consistent sleep routine.

👍Practice mindfulness: Mindfulness is a technique that involves focusing on the present moment and letting go of distracting thoughts. You can practice mindfulness through activities such as meditation, yoga, or simply paying attention to your surroundings.

👍Spend time in nature: Being in nature has been shown to reduce stress and improve mood. Try to spend some time outside each day, even if it's just a short walk or sitting in a park.

👍Connect with others: Social support is important for mental health. Try to connect with friends and family members regularly, even if it's just through a phone call or video chat.

👍Set boundaries: Learning to say no and setting boundaries can help reduce stress and prevent burnout. Don't be afraid to prioritize your own needs and say no to things that aren't a priority for you.

05/06/2023

😎 Ways to Suppress Your Appetite in a "healthy way"

👉Eat protein-rich foods: Protein can help you feel full for longer periods of time, reducing your cravings for unhealthy snacks. Some good sources of protein include lean meats, fish, eggs, nuts, and beans.

👉Drink water: Drinking water before meals can help you feel full and reduce the amount of food you eat. Aim for at least eight glasses of water per day.

👉Eat fiber-rich foods: Foods high in fiber can help you feel full and satisfied, while also supporting digestive health. Some good sources of fiber include fruits, vegetables, whole grains, and legumes.

👉Get enough sleep: Lack of sleep can lead to increased appetite and cravings for unhealthy foods. Aim for seven to nine hours of sleep per night.

👉Manage stress: Stress can also lead to increased appetite and cravings. Find healthy ways to manage stress, such as praying/ meditation, exercise, or spending time with loved ones.

👉Eat slowly: Eating slowly can help you feel full and satisfied with less food. Take your time and savor each bite.

👉Choose nutrient-dense foods: Nutrient-dense foods, such as fruits, vegetables, and whole grains, can help you feel full and provide important vitamins and minerals for overall health.

It's important to remember that suppressing your appetite too much can be harmful and lead to nutrient deficiencies. Listen to your body's hunger signals and aim to make healthy choices that support overall health and well-being. 😎

05/06/2023

😳 FACT: Potato chips are often cooked in unhealthy oils that are high in saturated and trans fats. These types of fats are associated with an increased risk of heart disease, type 2 diabetes, and other health problems when consumed in excess. Additionally, potato chips are often high in salt, which can contribute to high blood pressure and other health issues. It's important to enjoy potato chips and other indulgences in moderation and choose healthier alternatives for regular snacking.

05/06/2023

Restaurant Health Hacks 👇👇👇

Eating healthy at restaurants can be a challenge, but with a few simple hacks, it is possible to make healthier choices. Here are some tips:

😉Look for healthy options on the menu: Many restaurants now have a separate section for healthy options, so look for that section first. If there is no such section, look for dishes that are grilled, roasted, or steamed rather than fried.

😉Start with a salad: Starting your meal with a salad is a great way to fill up on healthy vegetables and fiber. Just be sure to skip the high-fat dressings and opt for vinaigrette or olive oil and vinegar instead.

😉Choose lean proteins: When selecting a protein, opt for grilled chicken, fish, or lean cuts of beef instead of fried or breaded options.

😉Swap sides: Instead of high-calorie sides like fries or mashed potatoes, ask for steamed vegetables, a side salad, or a baked potato.

😉Control portions: Restaurant portions are often larger than what you need, so consider sharing a meal with a friend or asking for a to-go box to take home leftovers.

😉Limit alcohol: Alcohol can be high in calories and sugar, so limit your intake or opt for a low-calorie option like wine or a light beer.

😉Skip the bread basket: Bread can be high in calories and can add up quickly, so consider skipping the bread basket or having just one slice.

Remember, it's okay to indulge once in a while, but making healthier choices most of the time can help you maintain a healthy diet while dining out.