Stretching: A Life Changer

Hey everyone ! I know it has been a while I have not posted. Soon I will share the reasons as I would like to share my experience to help your experiences!

Here are a few stretches that can and will change your life. Take a look!

Should You Over Cuddle Your Baby?

Infants that are held less by caregivers show lasting changes to genes involved in immune response and metabolism, according to a study of children from British Columbia. Ottawa Citizen

If you have had a baby or know someone that has a baby, you will know that there is this unknown in baby cuddling… Should you hold the baby when they cry, should you not… So many questions, some fear that not holding them will result in attachment issues and other from the other spectrum believe that over holding them will result in attachment issues. Tough one right?

It is, but recent BC studies have shown that fussy babies that are cuddled regularly are more likely to develop normally than those who are cuddled the least. I have friends with babies and this article struck me. To be honest, I am glad to read this because although I do not have children, this particular question has always caught my attention. You can potentially ruin your child’s personality if you make one wrong move. There are so many ifs and buts, there are so many whys and hows, so many what should I do and what consequences am I looking for.

I can rest at least reassured that you really should not ignore a crying baby … imagine how they must feel, they are crying for comfort, and no one is coming, as a new born. I can imagine myself as an adult, crying in my room and my family completely ignoring me. That would alter me, that would ruin me, it would affect my trust in my family, in anyone, it would nurture resentment, independence, lack of trust, and so much more. So as I stand today, I will never ignore my baby, I will never let my blood cry on their own while I purposely ignore them. It is so sad to think of what they may be thinking and not even able to express themselves verbally. Maybe they had a really bad dream and just need that reassurance, maybe they are babies that had something happen to them in the womb and need to be comforted until they can be more independent on their own. Never ignore your baby when they are crying, no matter how fussy they may be. Support your baby, support their healthy growth, love them unconditionally.

Put yourself in their shoes for a few minutes, imagine every scenario…. Do you have the heart? Your flesh, your blood, your baby. The thought makes me so sad.

STAY HAPPY!

Happiness is a drug, actually, it is. Hormones is what keeps you happy, it is what drives your happiness. I workout to be happy, I eat healthy to be happy, I live Love Laugh, to be happy. Some may ask why I work out so much, why I am shall we say ¨Addicted¨.

Simple. Happy Hormones:

Dopamine: Hormone that drives brain reward system which drives well being. Doing a good job and getting rewarded for it. Seeking pleasure seeking behaviour will satisfy this too. Music is a great way to heighten your dopamine levels.

Serotonin: Hormone for mood-boosting neurotransmitters. Most effective/natural method is Exercise. Carbs are another great way to boost serotonin, and it is in fact this reason that your body craves Carbs when you are depressed or low. It is the body’s natural way of seeking self help. Indulging in good carbs like quinoa and whole grain is one thing, but bad carbs, that can just ruin the happiness cycle, and lead the body into another struggle that may deteriorate your happiness.

Oxytocin: This is the Love hormone, where spending time with loved ones and being good and kind to others stimulated happiness.

Estrogen: This hormone helps form serotonin and protects you from anxiety and mood imbalance. For women, estrogen decreases this hormone. Moreover, smoking and over exercising can also decrease it.

Progesterone: Like Estrogen, this hormone helps prevent mood imbalance and anxiety. Lack of Progesterone can be instigated with high stress and unhealthy food.

Finally, to Stay Healthy and Happy, Increase your Oxytocin by doing things that bring you pleasure and cuddles. Increase your estrogen levels with things that bring your stress level down such as yoga, meditation, and more. Keep your progesterone levels up, always eat well and exercising.

Stay Healthy, Stay Active, Stay Lovable, Stay Happy!

See more.

 

 

Healthy Snacks – Pre/Post Workout

.Self Explanatory.

If you have been looking for healthy snacks to fit your healthy active lifestyle, this will keep you busy for months.

Check out these 50 Amazing Ideas and Recipes:

https://greatist.com/fitness/50-awesome-pre-and-post-workout-snacks

Craving a Healthy Snack?

What’s coming to your mind? Let me guess, Edamame, celery, all that healthy jazz, … Not even, I am talking about Popcorn. Yes Popcorn.

Why? One big reason is because of the high Polyphenol content within it.

Polyphenols are a type of chemical found in plant foods that help neutralise free radicals that damage your cells and contribute to rapid aging. Popcorn has one of the highest levels of polyphenols of any plant food or fruit.

Per serving, plain popcorn contains nearly twice as many polyphenols as the average fruit, according to the preliminary results of a laboratory analysis presented today at the annual meeting of the American Chemical Society.

A single serving of popcorn – about two tablespoons of unpopped kernels – contained up to 300 milligrams of polyphenols, the researchers found. By contrast, the average polyphenol content of fruit is about 160 milligrams per serving, while a single serving of sweet corn contains 114 milligrams.

Popcorn is one of the healthiest, low calorie munchies. It is a whole-grain food and a great source of fiber.

We also cannot forget, Popcorn is also PACKED with Antioxidants.

Some types of polyphenols are pigments, and in fruit the biggest concentrations tend to be found in the skin and seeds. Similarly, the hull or outer skin of the corn kernel – the stuff that gets stuck in your teeth when you’re munching away – was the richest polyphenol source.

And this is where your antioxidants and your fiber lies, so don’t go throwing them out.

 

Now, don’t run too fast, Popcorn is Healthy, but be careful what you call Popcorn.

Movie popcorn, drenched with butter, full of sweet crap… that’s NOT healthy popcorn. That one is simply synthetic factory fats and processed salt used to flavor popcorn and overrides any health benefits.

Microwave popcorn and pre-popped varieties, also NOT healthy popcorn, as it is loaded with chemicals such as partially hydrogenated oils and synthetics for flavouring and colouring.

The best, Healthiest Popcorn to have is the one YOU MAKE, by getting organic kernels and popping them yourself with coconut oil for taste and health. You want to add some flavour? Try Cayenne pepper, red pepper flakes, cinnamon, Parmesan cheese, oregano or even basil.

Now, remember that popcorn is 100% whole grain; and eating more whole grains has been linked to a lower risk of heart disease, diabetes, and certain types of cancer.

However, as with anything, just because it is healthy and beneficial, over-eating it will have it’s consequences.

Corn that is not soaked or sprouted prior to cooking contains anti-nutrients that can inflame digestion if consumed to excess.

Allergic to corn? No problem, try Popped Sorghum, which is India’s popcorn alternative.

You want to make your own popcorn and don’t know how, check out how:

For more details, see:

Thechart

Thehealthyhomeeconomist

Short on Time? I’ve Got Your Breakfast!

Breakfast is the most important meal of the day, and you must have heard this many times, just as the saying, An apple a day keeps the doctor away. It is True, Breakfast is the most important meal of the day. It is what makes you have a bad day or a good day. It is what makes you have an energetic workout or a bad/no workout. It is also what speeds up your metabolism or slows it down.

Life is all about the good and the bad, and skipping breakfast is one of those bads.

So, if you have no time, you feel rushed, you can’t even imagine how you can wake up so early to make breakfast. I have got the link for you.

You don’t need to wake up hours before to make your breakfast, you can prep in bulk or make some quick recipes.

Here are a few options of  Healthy Breakfast ideas for the BUSY you:

Healthy & Quick Breakfast Recipes

My personal favourite is the  Savory Oatmeal With an Egg.

But as far as an easy go. I usually keep some toast at work and avocado, I would prep some boiled eggs for few days and when at work, put a peace of toast in the toaster, mash my avocado and add boiled egg on top with a touch of black pepper.

There is overnight oatmeal which is always a go. making quiche for the week or breakfast muffins is always a good match for those literally unable to make breakfast in the morning.

YOUR OPTIONS ARE HUGE, Don’t skip breakfast, it is too important.

Hope you have enjoyed my list.

Have a great Saturday!

 

 

Egg Yolks: Totally Misconstrued!

 

Egg Yolks…

What comes to mind?

In reality, when making eggs, many throw away the egg yolk and make egg whites, but truly, if you’re going to throw out anything, it”s actually the white, because the actually nutrition is in the middle.

I am guilty too, don’t worry. For the longest time, I have been minimising my yolk intake drastically to stay away from the demons I believed the Yolks had but boy was I ever wrong. That is not to say I will be abusing egg yolks from hereon, I mean all healthy things in fair consumption make sense.

Eliminating egg yolks from your diet for fear of fat and cholesterol is actually depriving your body of important nutrition, and these will come to light throughout this article.

Here you are, the FACTS:

1. They have so many Vitamins and Minerals!

	3 Egg yolks contain… (%DV)*	3 egg whites contain…(%DV)
Vitamin A	15%	0
Vitamin D	15%	0
Vitamin E	6%	0
Thiamin (Vitamin B1)	6%	0
Riboflavin (Vitamin B3)	15%	27%
Vitamin B6	9%	0
Folate (Vitamin B9)	18%	0
Vitamin B12	18%	0
Choline	348 mg	1.2 mg
Calcium	6%	0
Iron	9%	0
Phosphorus	21%	0
Zinc	9%	0
Selenium	42%	27%

Reference: An egg yolk a day keeps the doctor away

2. They have phospholipids, which is a type of fat important for building cell membranes, and promoting cardiovascular health, metabolic health, as well as memory and cognitive function.

3. They have Antioxidants

4. Egg yolks have Carotenoids, showing promise for promoting eye health, lowering the risk of  macular degeneration and cataracts and other eye diseases.

Reference: What are the Benefits of Egg Yolks?

Be careful, that is not to say egg whites are not good for you, they are filled with Protein, but that pretty much all they are, compared to their counterpart.

Now for the Top Ten Proven Health Benefits of Eggs according to Authority Nutrition:

1. Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier.

2. Eggs are high in cholesterol, but eating eggs does not have adverse effects on cholesterol in the blood for the majority of people.

3. Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases.

4. Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.

5. Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.

6. The antioxidants Lutein and Zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.

7. Omega-3 enriched and pastured eggs contain significant amounts of Omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.

8. Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.

9. Many studies have looked at egg consumption and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.

10. Eggs are highly fulfilling and tend to make you eat fewer calories, helping you to lose weight

SO, Bottom line…

DO NOT THROW AWAY YOUR EGG YOLK AND SIMPLY EAT THE EGG WHITES, DON’T MISS OUT!

Live Healthy- Combine Healthy Foods

Losing weight is hard work. Losing weight can be very difficult. Losing weight, well… there is different tips everywhere to lose weight. Try adding certain foods or spices to your meals and see how this diet plan, so simple, can change your life.

To start, we all know how healthful berries are, but we neglect to include them in our meals… DO IT. For breakfast, add it to your yogurt, your oatmeal, walnuts or Ricotta , better yet, mix them all together to your liking. Berries are fiber packed and help decrease fat cell formation. I personally enjoy having oatmeal with Yogurt, nuts and berries topped together. It makes a delicious filling and healthy energizing breakfast.

Furthermore, adding the antioxidant, Cinnamon spice, to your meals which has so many benefits including a delicious taste and the fact that it is proven to reduce the accumulation of belly fat. See what combinations make healthy choices.

Another that you should be familiar with is freshly squeezed citrus, which many add to cold and hot water or even to tea. It boosts fat burning and with some combinations makes a whole stronger difference.

Cayenne Pepper and black pepper, tasty add-ons right? Not just that, it increases calorie burning too. Even the pepper vegetable, great source of vitamin. See some great combination too in the link below.

Add spinach to your foods and smoothies too, its just healthy.

Don’t take Ginger for granted, they accelerate gastric emptying and blocks several genes and enzymes in the body that promote inflammation.

Garlic, use it, it does give a smell but wow is it healthy for you, so add it to your chicken, your salmon, to your meals. Combining these two healthy foods makes a whole difference to your diet.

 

Okay, I have said a lot, now see for yourself, read the following article and do your own combinations and find a healthier you:

http://www.lifehack.org/361239/how-lose-weight-the-best-food-combinations?mid=20160302&ref=mail&uid=393464&feq=daily

 

 

Get Grounded: Save Your Life

Grounding, also known as walking Barefoot on the Earth, has healthy effects to your body which actually has many benefits including:

1. Reducing free radicals and inflammation to your body, because grounding has antioxidant effects, it can disarm these free radicals (produced by electronic devices and other cancerous chemicals, thus reducing inflammation.
2. Walking bare also improves your mood as it has been proven.
3. Grounding may also allow you to sleep better because of the reduced cortisol levels which is the stress hormone which affects our sleep quality.
4. Barefoot workouts also accelerate tissue and wound healing as it has been proven to have healing properties.
5. Grounding studies report a healthier heart because it reduces blood clotting and allowing better blood flow.
6. For women, PMS (Premenstrual syndrome) is also relieved as it reduces cortisol too, and reducing pain and inflammation, all common in PMS symptoms
7. grounding has the potential to reduce the recovery time from workout muscle soreness and improve muscle function.
8. Weight can be altered by high levels of cortisol as stress does affect the body and causes bad choices, food, sleep, exercise. For this reason, grounding also allows you to make healthier choices for your body in general.

So, try to get grounded every daily for a healthier You. Take off your shoes as most of them are insulators which stop electrons from the earth penetrating into our bodies and avoiding all the benefits of the earth.

Surfaces good for grounding: Sand, Grass, Bare Soil, Unpainted/unsealed concrete and brick.

Surfaces not good for grounding: Wood, Vinyl, Carpet, Sealed Tile

Read more at http://www.lifehack.org/356380/amazing-things-that-happen-when-you-practice-grounding-walking-barefoot-the-earth-every-day?mid=20160115&ref=mail&uid=393464&feq=daily

Be Successful. Don’t Settle.

Are you the kind of person that wakes up at 2pm on Saturday? Or the type that watches TV shows for hours because *you have nothing better to do*?

If so, WAKE UP! It’s not right!

Being productive only makes you happier and healthier so stop this nonsense and laziness. It’s a waste of braincells and of possible productive time.

I am not saying you cannot watch TV shows or sleep in from time to time, I am simply saying, productive you can always be happier and achieve more satisfaction than lazy you.

Be happy. Be productive. Be active.

 

Check out this link for more details:

http://www.lifehack.org/300622/how-successful-people-make-the-best-use-their-weekends?mid=20150925&ref=mail&uid=393464&feq=daily