How To Treat the "Back to Work Blues"

After a long holiday weekend or vacation, you may experience the back to work blues. Feeling sad when you return to your regular lifestyle is a common occurrence, but you can overcome the emotions associated with returning to work. Here are several ways to treat this condition so that you won't develop long-term depression. 

Treatment 1: Plan Before You Begin a Holiday

To avoid a letdown feeling after the holiday break or a summer vacation, make sure to plan your first few workdays. Organize your work environment to make it easier to cope with a new schedule when you return to an office. Instead of beginning with the difficult tasks at work, start with the simple jobs so that you won't feel overwhelmed. 

Treatment 2: Maintain a Regular Schedule While You Are On a Holiday

Avoid getting off schedule while you are on a vacation or extended holiday weekend. If you maintain your regular daily schedule, then your circadian rhythms will remain normal. Having the same circadian rhythms will help your brain and body to remain healthier so that you won't develop a low mood after you return to work. 

Treatment 3: Get Enough Sleep Before Returning To Work 

Make sure to get enough sleep before returning to work on Monday morning. Prepare your bedroom to create a soothing environment with the right temperature and proper bedding. Relax by reading a book, performing meditation or listening to quiet music. With this preparation method, you are more likely to feel rested in the morning. 

Treatment 4: Consume a Nutritious Diet

It is easy to consume a poor diet while you are on a holiday, but this will reduce your well-being. While you might want to enjoy a treat occasionally while on vacation, continue to eat a nutritious diet as much as possible. To feel your best on the day that you return to work, make sure to plan a healthy breakfast. 

Treatment 5: Have an Exercise Regimen

Instead of watching television throughout the holidays, prevent the back to work blues by maintaining an exercise regimen. When you are traveling during the holidays, you can engage in physical activity by performing calisthenics in a motel or by taking long walks near a relative's home. 

Treatment 6: Don’t Become Overwhelmed By a Pile Of Work

After returning to work, you may have thousands of emails or telephone calls to respond to, but you shouldn't become overwhelmed by these tasks. Instead of trying to contact every client, prioritize the telephone calls and emails. Remember that you have the rest of your workweek to catch up on your tasks. 

Treatment 7: Change Your Daily Lifestyle 

If you have a bad case of back to work blues, then it is a sign that you must change your daily lifestyle. You may be a workaholic who only has fun during the holidays when your company closes for a few days. To feel better all of the time, you should have a daily schedule that includes fun activities so that you are physically and mentally healthy. 

5 Most Nutritious Power Foods

Power foods are defined as foods that are loaded with key nutrients. Although there are many nutritious items of the market, these are some of the most popular super foods. 

Bok Choy

Also known as Chinese white cabbage, Bok Choy can provide you with over 50 percent of the day's suggested serving of Vitamin C when you eat just one cooked cup of this nutritious veggie. The vegetable has been shown to 

• Promote optimal bone health
• Naturally lower blood pressure
• Significantly reduce inflammation
• Fight against certain cancers like prostrate, breast, and lung
• Protect the skin from the sun, polluted air, and smoke

The veggie was founded in China thousands of years ago, but today Bok Choy can be obtained virtually anywhere in the world. 

Canned Salmon

The canned and pouches of salmon that is typically found on the shelves of grocery stores are rich in omega-3s. One pouch of salmon is equivalent to two weekly servings of fish. Maintaining a diet with fish may provide you this the following benefits

• Drastically lower the risks of heart attacks and stroke
• Prevent serious mental disorders like depression
• Lower the chance of developing diabetes
• Support great vision in old age
• Improve sleeping patterns

Canned salmon is considerably less expensive than fresh salmon, so it can easily become a part of your daily diet. 

Tomato Sauce 

Known as one of America's most popular products, tomato sauce is a recognized power food since one tablespoon contains 3.5 grams of antioxidants like lycopene. Along with supporting a healthy immune system, tomato sauce has also been reported to

• Remove damaging free radicals from the body
• Decrease risk of prostate cancer
• Prevent skin damage caused by too much sun exposure
• Facilitate proper red blood cell function
• Help manage weight

Tomato sauce is a versatile ingredient. The product can be added to pasta, chilli, beef stock, and pizza. 

Baby Spinach
Did you know that two cups of baby spinach provide over three times the suggested dose of vitamin K? Check out the other amazing benefits of baby spinach.

• Ensures that free radicals do not damage the colon
• Maintains excellent brain function including memory and mental clarity
• Encourages a well-functioning cardiovascular system
• Helps lower blood pressure
• Builds stronger muscles

Baby spinach can be a delicious and nutritious addition to most soups, salads, and even sandwiches. The vegetable doesn't have to be cooked before making great lunch foods. 

Vegetable Juice 
If you always have a busy schedule, you might want to consider consuming vegetable juice to get you through the day. This well-known power food boasts key nutrients including vitamin A, fiber, and potassium. According to much research, these nutrients may play an important role in

• Providing the body with hydration
• Supporting optimal detoxification
• Reducing the onset of cancer and cardiovascular disease
• Promoting healthy growth of cells
• Offering a long-lasting energy boost

Most vegetable juices are comprised of numerous vegetables like carrots, beef, tomato, and romaine lettuce; and as a result, it's considered one of the ultimate power foods. 

Because of their many health benefits, power foods should definitely be included in your diet. Many of these types of food can be incorporated into your favorite recipes.

4 Least Healthy and 4 Most Healthy Foods For the Holidays

During the holidays, it is easy to make bad nutritional choices at a relative’s home or at a restaurant’s buffet. It is important to enjoy the holidays with the fantastic main or side dishes that are available, and you will also want to enjoy tasty desserts. However, it is easy to gain weight throughout the holidays, and if you have medical conditions such as high blood pressure or diabetes mellitus, then you must use caution while selecting foods. Here is a list of the least and most healthy foods that are served at holiday meals. 

Food 1: Baked Turkey Is Nutritious

Turkey is a nutritious food that is full of protein, and if you don’t cook it in oil, then it is also low in fat. This delicious poultry also contains phosphorus, potassium, iron, vitamin B and zinc. The best way to cook turkey is by baking or roasting methods rather than deep-frying it. 

Food 2: Pecan Pie Is High In Sugar

While pecan pie is full of nuts that have protein, it is one of the least healthy foods during the holidays. This is because this dessert has a lot of sugar in its ingredients that include honey, maple syrup, molasses or brown sugar. Pecan pie is also made with several eggs and large amounts of butter, making this dessert high in fat. 

Food 3: Green Bean Casserole Contains Nutrients

Green bean casserole is a favorite vegetable dish during the holidays, and it has several nutrients that your body requires for optimal health. This side dish contains delicious green beans along with mushroom soup, milk, soy sauce and breaded onion rings. 

Food 4: Gravy Is High In Fat

If you enjoy pouring gravy on your mashed potatoes and stuffing, then you should know that this food is high in fat and low in nutrients. Gravy is made using the fatty juices from meats such as turkey, and this liquid is mixed with cornstarch or flour. 

Food 5: Mashed Potatoes Contain Vitamins and Minerals

Potatoes contain minerals and vitamins, but it is possible to ruin this food with the wrong recipe. Some of the nutrients in potatoes include vitamin C and B along with calcium and iron. Use low-fat milk while making mashed potatoes to reduce the calories in this food. 

Food 6: Fudge Has a Lot Of Sugar and Fat

Fudge is delicious, but one small piece is filled with fat and sugar. This holiday dessert is made with butter, whole milk and sugar along with chocolate or peanut butter morsels. 

Food 7: Nutritious Brussels Sprouts

Many holiday buffets include Brussels sprouts that contain nutrients such as calcium along with vitamins C and A. These tiny cabbages are easy to prepare with a roasting or boiling method, and you can sprinkle herbs or seasonings on this vegetable.

Food 8: Turkey Stuffing 

Traditional holiday stuffing is often cooked inside a turkey’s cavity, and this is what makes this one of the least healthy foods. The dry pieces of bread in stuffing will absorb the fat from the turkey, making this side dish high in calories. 

Vegetarian Bacon is a Thing and You Need to Try It

Whether or not you are a vegetarian, many people also choose to stay away from bacon because it is known for being high in fat and very greasy. The World Health Organization recently issued a report warning that eating bacon in excess may be linked to some forms of cancer. However, it is also widely revered as one of the most delicious breakfast meats around. If you want to be able to enjoy this fatty option without the guilt of blowing your diet, then vegetarian bacon just might be the ideal choice for you. It works great as a meat on its own, or it can be added as part of a salad or sandwich to spice up your meal.

There are now many options for vegetarian bacon on the market. You can find most of these in your typical grocery store, and they are prepared the same way you would fry up regular bacon in a pan. Each brand has its own unique taste and texture, and some come across as closer to actual bacon than others. The trick is to not be deceived by the initial appearance of the uncooked bacon substitute. Many of these brands are made out of flour or soy beans, meaning the initial color might not be what you would expect of traditional bacon pieces. Pay attention to the cooking directions on the package so that you do not eat it before it is fully prepared.

Even if you are not fond of the first vegetarian bacon brand that you try, it is worth experimenting with others until you find the right fit for you. Many of these options can be a good source of protein to add to your meals without blowing your calorie count. This is especially true for bacon substitute made of tofu or other protein-based plants. You may also find that it is better to cook substitute bacon for a bit longer than you would regular bacon because it allows it to get closer to the crispy texture of real bacon. Adding some spices could help to give it a realistic flavor.

Even though substitute bacon is arguably healthier than the real deal, you should still pay attention to the nutritional information on the label so that you do not consume more than what is reasonable for your diet. Also, there may not be as much protein in substitute bacon as you would find in the real deal, which means that you might need to find other sources of protein throughout your day to get the requisite amount. This is important because eating a sufficient amount of protein keeps you fuller longer after your meals and could help prevent you from eating unhealthy snacks throughout the day. It is also key for building muscles and boosting your metabolism.

Could This Be The Reason You're Losing Hair?

Losing hair on the scalp is emotionally traumatic for women and men, but there are several reasons why this problem occurs. There are numerous reasons why you can suffer from hair loss, and there are often ways to overcome a hair loss problem. Consider these reasons for extensive hair loss so that you can learn to accept the condition, or alternatively, you can understand how to treat the condition. 

Hair Loss Reason 1: Your Own Genetics 

Genetics is the most common reason for hair loss, especially in males. This is called male-pattern baldness, and it tends to occur on the crown of the head or near the forehead. You can’t change your body's genetic structure, but you can use specialized shampoo or other products to encourage new hair growth. It is also possible to undergo a surgical procedure to move hair follicles from another area of your body onto your scalp. 

Hair Loss Reason 2: Poor Daily Nutrition

If you are losing more hair than normal, then maybe you are eating a poor daily diet. A well-rounded diet plan includes all of the food groups so that you will get enough minerals and vitamins to maintain the health of your hair and hair follicles. When you are losing too much hair, begin to eat more biotin-rich foods such as:

• Meat
• Milk
• Eggs
• Whole grains
• Nuts

You can also take dietary supplements that contain biotin to improve the condition of your hair follicles and hair. 

Hair Loss Reason 3: Too Much Stress

When you are experiencing too much stress, your body releases cortisol or other detrimental chemicals. These chemicals change the health of your body, and you might lose a lot of hair. If you have too much stress at work or home, then you must change your lifestyle so that your body won’t create chemicals that cause you to lose too much hair. 

Hair Loss Reason 4: Is Your Thyroid Functioning Normally?

If you have a thyroid problem, then losing hair is a major symptom of either hyperthyroidism or hypothyroidism. When you suspect that your thyroid gland isn’t functioning normally, your physician can perform a physical examination and collect blood to test at a laboratory. With fast treatment for thyroid disease, it is possible to begin growing more hair on your scalp. 

Hair Loss Reason 5: Changes In Your Hormone Levels

When you are female, your hormone levels can fluctuate widely due to your menstrual cycle, pregnancy or menopause. However, if you are losing hair from your scalp, you should schedule an appointment with a physician to determine if you have an underlying heath problem such as ovarian cysts that can affect your hormone levels. 

Hair Loss Reason 6: Do You Have Anemia?

If you are anemic, then your body will divert its oxygen and healthy blood to your vital organs rather than your hair follicles. This can lead to hair loss on your scalp and other areas of your body. Anemia is often caused by not eating enough iron-rich foods, but it is also a sign of other health issues that may require medical treatment.