Serotonin New Menu is finally here…The teasing time is finally over!
Our regulars Happies* were recently treated to a sneak preview of the new Seasonal Menu with our Specials of the Week…and it finally time to make it official!
From the 7th of June - 8am we are opening our doors with 3 brand new dishes and inviting you to taste what we have been working on for so many months. Serotonin is celebrating the vibe and flavours of a new season & reinforcing our continual quest for creative, unexpected and quality flavours, ingredients, and food trends, our ever-evolving seasonal menu has found inspiration from seasonal ingredients and foods across the world.
Our new menu include three new adventurous dishes that will nurture healthy bodies and minds, as always our top priority with the launch of this new menu.
Long-standing favourites are still on the menu, including our famous Positive Pancakes and our healthful Nutrition Bomb, that got a new updated as well as a new twist on our Smiling Avocado and our Protein Nachos… These popular dishes have been joined by new options, think gut health pizza, nourishing curry bowl and flavourful spud as well as a brand new Smoothie Menu! But also daily warming soup and monthly specials!
At Serotonin we take pride in designing delicious, nutritious and varied menus that our Happies adore. Our mission is to change minds and lives, through bringing our amazing Happie Community together with our favourite thing; delicious & nourishing plant-based food!
Join us from the 7th of June Happies* to discover our new Seasonal Menu!
unexpected and quality flavours, ingredients, and food trends, our ever-evolving seasonal menu has found inspiration from seasonal ingredients and foods across the world.
Our new menu include three new adventurous dishes that will nurture healthy bodies and minds, as always our top priority with the launch of this new menu.
Long-standing favourites are still on the menu, including our famous Positive Pancakes and our healthful Nutrition Bomb, that got a new updated as well as a new twist on our Smiling Avocado and our Protein Nachos… These popular dishes have been joined by new options, think gut health pizza, nourishing curry bowl and flavourful spud as well as a brand new Smoothie Menu! But also daily warming soup and monthly specials!
At Serotonin we take pride in designing delicious, nutritious and varied menus that our Happies adore. Our mission is to change minds and lives, through bringing our amazing Happie Community together with our favourite thing; delicious & nourishing plant-based food!
Join us from the 7th of June Happies* to discover our new Seasonal Menu!
This week end is your last chance to enjoy your current favourites!
Don't miss out, Book your table here
*Happie: noun A highly motivated and optimistic individual. Who’s compassionate, practices gratitude and has a strong sense of community. Who understands themselves, their health and is a big believer in using food as medicine.
]]>Vegan Meats and Dairy Alternatives
There are so many vegan meats, non-dairy milks, and other plant-based foods that are high in protein, mind-blowingly delicious, and so much healthier that you won’t even have time to crave animals’ bodies, eggs, or milk.
Nutritional Yeast – 9 grams of protein per two tablespoons (5.7 grams in parmesan cheese): Good source of fibre, zinc, magnesium, copper, manganese, and all the B vitamins, including B12
Seitan – 25 grams of protein per 100 grams (25 grams of protein in a steak): Great source of selenium
Soy Milk – 8 grams of protein per cup (8 grams in cows’ milk): Great source of potassium, isoflavones, and vitamins A and B12, and often fortified with calcium and vitamin D
Tempeh – 41 grams of protein per cup (20 grams in a chicken breast): Great source of probiotics, B vitamins, and minerals such as magnesium and phosphorus
Tofu – 20 grams of protein per cup (12 grams in two hard-boiled eggs): Great source of calcium, manganese, copper, selenium, phosphorus, omega-3 fatty acids, iron, magnesium, zinc, and thiamine
After An Extra Protein Packed Punch For Training?
If you train really hard at the gym or as an athlete, without adequate protein, you could leave your muscles with a deficit of the building blocks they need to recover. There’s a lot of debate as to the ideal amount of protein to consume on a daily basis; each individual needs to work out their body’s specific need.
If you feel like you do need even more vegan protein in your diet – you can always top up after your workout with a protein shake! Fundamentally, vegan shakes consist of either soy, hemp, rice, and/or pea protein powders. We love Australian vegan-friendly brands PranaOn and Nuzest.
That’s so much protein and so many exciting benefits that come with all these delicious and nutritious foods. Everyone should be eating lots of beans, seeds, nuts, and vegetables because these are the foods that give you energy and glowing skin and protect you from disease.
Source: Peta
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Planning healthy, nutritious meals that not only satisfy and provide comfort but also provide nutritional benefits is key during the winter months! Here are some top tips to help support your wellbeing and boost your immune system over the winter months, from good nutrition to hydration and supplements.
Choose nutritious comfort foods
The cold weather and long nights can increase the temptation to comfort eat in the winter. Try to avoid comforting eating with processed foods that don't benefit your health and wellbeing and instead focus on healthy, warming yet nutritious meals!
Soup, stews, and casseroles are not only the perfect comfort meals but also provide a range of nutrition to support our health and wellbeing in the winter months. Common ingredients used in these dishes like onions, garlic, and any other vegetables that come with a healthy dose of phytonutrients are vital for a well-functioning immune system.
Eat plenty of fruit and veg
Fruit and veg contain powerful antioxidants that support the immune system. It’s best to choose fruit and veg that are in season like mushrooms, beetroot, leeks, cabbage, carrots, brussel sprouts, broccoli, cauliflower, and potatoes.
You’ve probably all heard about vitamin C being crucial for immune support. You’re likely to be getting enough vitamin C in your diet if you’re getting enough fruit and vegetables!
Vitamin D
The advice given is to take a supplement of vitamin D (10 micrograms) during the winter months, as vitamin D is the “sunshine” vitamin which we do not get enough of in the colder, darker months!
In addition to supplementation, try to include foods like oily fish including salmon, mackerel and sardines in your diet during the winter months as these are good sources of vitamin D and there are also vitamin D fortified milks and yoghurt available.
Hydration
Your skin lacks moisture in the winter months and drinking enough water is going to help your skin as well as your concentration and mood. It plays such a crucial role in how productive we can be on a day-to-day basis. Don't forget, teas and coffees also contribute towards your water intake - herbal teas are a great way of increasing your water intake while cutting down on caffeine intake.
Use snacks to boost your zinc and selenium intake
Zinc & Selenium both play a crucial role in supporting our overall immune system and are particularly important during the winter months. We tend to snack a little more during the winter months as we spend more time indoors in the evenings, so why not use this to boost your intake of these vital nutrients!
Zinc is found in nuts and seeds. Brazil nuts, just two a day, can give you your overall recommended intake of selenium.
Restriction is not the answer!
Often winter can cause some anxiety about weight gain or fear about breaking healthy habits. This can lead to restriction of important food groups to overcome these feelings. However, restriction is NOT the answer! Focus this year on what you can add to your plate and on portion control instead of focusing on what to leave off and use the following guide as to how to fill your plate:
½ of your plate with vegetables or salad
-These will provide fibre as well as a whole array of beneficial vitamins and minerals vital for a healthy immune system during the winter months such as vitamin C, B vitamins, potassium and magnesium.
¼ of your plate with rice, pasta or potatoes
-Choose wholemeal or wholegrain where possible! This will ensure you’re getting a slow release of energy to keep you full and nourished during these colder days!
¼ of your plate with a good source of protein.
-Try to mix up your protein sources eggs and plant based protein rich foods such as tofu, tempeh, seitan, beans and lentils are great source of plant based protein.
Source: gourmetfuel.com
]]>Vitamin D is important for bones and your microbes
Originally, doctors thought that vitamin D was only important for bone health. This was because the vitamin D deficiency caused bone diseases like rickets in children and osteoporosis in adults.. However, in the 1980s scientists discovered that immune cells had receptors for vitamin D.
My group’s research has shown that vitamin D plays an important role in maintaining health in the gastrointestinal tract. Higher levels of vitamin D reduce susceptibility to inflammatory bowel disease and Crohn’s disease, gut and lung infections in animals and people.
My colleagues and I have discovered that one of the ways vitamin D functions is by keeping the microbes in the gut healthy and happy. Vitamin D increases the number and diversity of microbes living in the gut, which together reduce inflammation throughout the body.
Low vitamin D levels are associated with inflammatory bowel disease in humans. Researchers have found that inflammatory bowel disease patients in Japan have more symptoms in winter than during other seasons.
Why is vitamin D more important in winter?
In the winter, humans are exposed to more infections and spend less time outside. Exactly how much vitamin D healthy adults should have is debated. Some authorities recommend from 200 IU per day to 2,000 IU per day. In the U.S., the Institutes of Medicine recommends 600-800 IU per day for adults, while the Endocrine Society states that optimal vitamin D status may require 1500-2,000 IU per day. In the winter, people have a reduced ability to make vitamin D when they go outside, so amounts of at least 600 IU per day of vitamin D from food or supplements would help maintain vitamin D status at summer levels.
But, just like many things, too much vitamin D can be harmful. Vitamin D toxicity does not result from too much sun or food. Because of the risk of skin cancer, dermatologists and other health professionals do not recommend unprotected sun exposure to boost your vitamin D. Instead they suggest supplements. But vitamin D toxicity can occur if an individual takes too many.
The experts that set the national intakes of vitamin D for the U.S. recommend that adult individuals take no more than 4,000 IU per day of vitamin D to avoid toxic side effects. Vitamin D helps you absorb calcium from your diet, but when vitamin D is too high, calcium levels in the blood go up and that can lead to kidney disease.
By consuming more vitamin D during the winter your gut microbes will be healthier and you’ll be more resistant to infection and inflammation year-round.
Source: The conversation
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Source: the conversation
]]>Source: Hopkinsmedicine
]]>Author: Briana Hilton
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6) Make some plans for the cold months. In the winter, we tend to hibernate if we don’t have things to keep us busy.
7) Moisturize your skin. Harsh temperatures can make your skin dry. Also, you still should be wearing sunscreen.
8) Buy in-season food. Beets, broccoli, cabbage, eggplant, kale, pumpkin, broths, roasted squash, roots and sautéed dark leafy greens are all great choices.
9) Stay active! It can be easy to just sit around all the time, but it’s important to get in some movement throughout the day. Raking leaves or shoveling snow counts!
10) Wear layers and protect your body from the dropping temperature. Make sure you have gloves, a scarf, ear muffs, a winter coat, warm socks, and snow boots!
11) Do some “spring cleaning” in the fall. Clean out your closet, organize that back room, and rid yourself of things you don’t need.
12) Get some books to read and shows to watch. Who doesn’t want to sit by the fire on chilly winter nights and read a good book or binge-watch some Netflix?
13) Keep a schedule. The cold months can seem to drag on and push us into isolation. Stay on track by scheduling time in your day to do things you like to do.
14) Be kind to yourself. Winter can cause weight gain, the shorter days can cause low mood, and the flu season can cause sickness. Listen to your body and give it what it needs, and don’t beat yourself up! Try reframing negative thoughts into positive ones.
Source: Activemind
]]>Calcium
One of the most important minerals for building bones and teeth. It’s also present in the blood, to help with certain metabolic functions. It is also essential for the healthy functioning of the heart.
Calcium is present in dark leafy greens, kelp, figs, hazelnuts, yogurt, cheese and other milk products.
RDI adults: 1000-1300mg/day.
Magnesium
Is essential for healthy sleep and nervous system, muscle relaxation and contraction, mood, energy, blood pressure, bone health and stress management.
Magnesium rich foods include dark leafy greens, pumpkin seeds, dark chocolate, whole grains, especially brown rice and quinoa, sesame seeds, almonds, yoghurt, black beans, avocados, bananas.
RDI adults: 310-420mg/day.
Sodium
Helps to balance fluids and electrolytes, and plays a signaling role in our nervous system. It’s also essential for cardiovascular health and muscle contraction.
Sodium is found in many vegetables, as well as iodised table salt.
RDI adults: 920-2300mg/day.
Potassium
Is also responsible for helping balance fluids. It’s especially important for nerve impulses, muscle contraction and healthy blood pressure.
Potassium is found in potatoes, tomatoes, avocados, oranges, bananas.
RDI adults: 2800-3800mg/day.
Phosphorus
Phosphorus helps build strong bones and teeth.
Found in legumes and nuts.
RDI adults: 1000mg/day.
Sulfur
Is essential for building proteins.
It is found in eggs, dairy, nuts, legumes, garlic, onions, cabbage.
RDI adults 800-900mg/day.
Chloride
Plays a role in balancing fluids, and digestive stomach acids.
Foods include tomatoes, lettuce, seaweed, rye, olives, dairy and celery.
RDI adults: 1800-2300mg/day.
Essential minerals (trace – less than 100mg per day)
Chromium
Is important for helping to maintain healthy blood sugar levels and weight. It enhances the action of insulin and helps the body turn carbs, proteins and fats into energy. It’s also important for eye health, helps with the absorption of calcium.
Chromium can be found in brewer’s yeast, oats, mushrooms, asparagus, whole grains, nuts and prunes.
RDI adults: 21-45mcg/day.
Iron
Is an essential component of blood cells, carrying oxygen throughout the body. It is important for immunity and thyroid function, collagen synthesis and energy production. Deficiency can lead to fatigue, headaches, anxiety and hair loss. Too much iron can cause problems, though, for the immune system, cell regeneration and heart health.
Iron absorption can be blocked by calcium, magnesium, manganese and zinc, so it’s important to get the balance of minerals right.
Iron rich foods include peas and beans, nuts and seeds, whole grains.
RDI adults: 8-27mg/day.
Zinc
Is only needed in small amounts, but has many important functions in the body, including protein production. Deficiency can result in poor wound healing, loss of appetite, altered sense of taste and smell, and reduced immunity. It’s also important for healthy reproductive system, vision, growth and blood clotting.
Foods containing zinc include black-eyed peas, pinto beans, soybeans, lima beans, whole grains, pumpkin, mushrooms, cooked greens, sesame seeds and sunflower seeds.
RDI adults: 8-14mg/day.
Copper
Is involved in the production of red blood cells, supports immunity, nervous system, liver and skin health.
Foods include lentils, soybeans, mushrooms, potatoes, tomatoes, sweet potatoes.
RDI adults: 900-1300mcg/day.
Manganese
Is necessary for the production of sex hormones, enzyme reactions, healthy bones and cartilage, and blood clotting. It’s essential for healthy brain, thyroid and nervous system.
Manganese is found in pineapples, wheat germ, nuts, seeds, whole grains and legumes.
RDI adults: 1800-2600mcg/day.
Selenium
Is essential for a healthy thyroid, and deficiency can lead to hypothyroidism, abnormal weight gain and chronic fatigue. Selenium helps regulate blood pressure, and works as an antioxidant to support the immune system. Deficiency can also affect healthy ovulation and fertility and successful pregnancy. Another role of selenium is reducing toxicity caused by heavy metals.
Foods include brazil nuts, eggs.
RDI adults: 60-75mcg/day.
Iodine
Is essential for regulating thyroid hormones, effecting mood, metabolism, weight management, healthy ovulation. It is important to get enough during pregnancy to ensure normal brain development.
Iodine is found in seaweed and eggs.
RDI: 150-270mcg.
Molybdenum
Is important for cellular energy, a healthy nervous system, and kidney function. Excess molybdenum can cause copper retention.
Food sources include legumes, whole grains and nuts.
RDI adults: 45-50mcg/day.
Fluoride
Is needed for strong tooth enamel, bones and tissue.
Sources include fluoridated water, tea. It’s also included in some toothpastes, to strengthen tooth enamel.
RDI adults: 3-4mg/day.
Boron
Has more recently become recognised as an essential mineral, helping to metabolise calcium and magnesium, and to regulate certain hormones.
Sources include some nuts, beans, soy and prunes.
RDI adults: not known; upper tolerable limit: 20mg/day.
Silica
Is required for building bones, tendons, blood vessels and cartilage. It is a component of collagen, nails and hair, may help with metabolism of vitamin D, calcium and magnesium.
It’s found in most whole grains, fresh fruit and vegetables.
RDI adults: 9-14mg (not known for pregnant and breastfeeding women).
Cobalt
Is a component of vitamin B12. It plays a part in red blood cell production, regulation of certain enzymes and healthy nervous system. It is also part of the meninges (the protective layer around your brain).
It is found in foods that contain B12, such as green leafy vegetables, such as broccoli and spinach. cereals, such as oats. The recommended daily intake for cobalt is very, very low, but if you are getting enough B12 this should cover it.
RDI adults: 0.006-0.008mcg/day.
Source: abouthealth.co.nz
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Micronutrients are everything in food that doesn’t contain a caloric value.
Whereas macronutrients are what you look at to help control your body composition (like prioritizing protein to build muscle), micronutrients are what you want to look at for your overall health. All of your bodily functions require vitamins to perform optimally, so they are very important!
The 2 Types of Vitamins
Vitamins fall into one of two categories: fat soluble or water soluble.
The Fat Soluble Vitamins
The fat soluble vitamins are A, D, E, & K, and they are found in mostly fatty foods (with exceptions of course).
Fat-soluble vitamins are stored in fat in the body (not bodyfat, but in the fat tissue surrounding your organs that we ALL have, regardless of how lean you are). The body can then access these vitamins as needed.
If you consume more fat-soluble vitamins than you need, the body can store the excess vitamins for later use.
And as you can see, fat soluble vitamins are the vitamins that help with a lot of important bodily functions:
Vitamin A: Healthy vision, bones, teeth, amongst other things
Vitamin D: Bone & teeth health
Vitamin E: Acts an an antioxidant protecting cells from being damaged
Vitamin K: For healthy blood, specifically assisting with blood clotting
As you can see, these vitamins help majorly with your overall body health, so it’s important to prioritize them in your diet!
Water Soluble Vitamins
The water soluble vitamins are vitamin C and all of the B vitamins, which are the vitamins you are likely most familiar with.
What makes water soluble vitamins different than fat soluble vitamins? Water soluble vitamins aren’t stored the same way, so if they aren’t needed, they’ll pass right through the body, getting exctreted through urine. You can think your kidneys from preventing too much of these vitamins from staying in your body!
Water soluble vitamins are much more easily absorbed than fat soluble vitamins however, so they get to work much more quickly.
As you likely know from the many over-the-counter cold remedies, vitamin C helps your immune system. While it has never been proven to actually cure a common cold (the reason a lot of people take it) it can certainly help to lower the chances of getting sick overall by strengthening your immune system.
There’s a limit to this of course, and more vitamin C doesn’t actually mean it’s helping you more.
For example, if you come down with a cold, and you start plowing through Emergen-C in an attempt to get better, all you’re doing is paying more for some bright yellow urine. Since your body only absorbs what it needs and pees out the rest, there is really no benefit to consuming more Vitamin C than the daily recommended amount.
At the end of the day, it’s all just going right through you!
One common misconception about B vitamins is that since they help convert food into energy, they burn calories.
While B vitamins do provide energy (they’re staples in lots of energy drinks) they do not provide CALORIC energy.
I want to help make that point clear: B vitamins do not burn calories.
When I say that they help convert food into energy, essentially what they are doing is taking the food that has already been digested (AKA the calories burned through digestion have already occured) and helping to turn that food into ATP for energy.
Breaking Down the 12 Vitamins
Let’s break down the 12 most important vitamins, where to find them, and what they do in the human body.
1: Vitamin A
What does vitamin A do and why is it important?
Vitamin A is a water-soluble vitamin that is important for vision and the immune system. It helps form the retina in the eye, helps with cell division, and supports growth and development. Vitamin A can also help fight against respiratory infections, including pneumonia.
What foods is vitamin A found in?
Vitamin A is found in foods such as green leafy vegetables, and fortified cereals. Vitamin A helps the body convert food into energy, supports the immune system, and helps maintain healthy vision.
2: Vitamin B1 (Thiamin)
What does thiamin do and why is it important?
Thiamin (vitamin B1) is important for the body’s energy production. It is involved in the conversion of food into energy and helps to maintain nerve function.
Some health problems that can be prevented by getting enough thiamin include beriberi, anemia, and heart disease. Beriberi is a form of vitamin B deficiency that can cause problems with the heart and brain. Anemia is a lack of red blood cells that can lead to fatigue, headaches, and shortness of breath.
Which foods are good sources of thiamin?
Thiamin is found in many foods, but some good sources include: whole grains, legumes, nuts, and seeds, watermelon, and spinach.
3: Vitamin B2 (Riboflavin)
What does riboflavin do and why is it important?
Riboflavin is a water-soluble vitamin that helps to create energy within the body. Riboflavin is important for the nervous system, red blood cell production, and collagen formation. It also helps to regulate blood sugar levels.
What food sources are rich in vitamin B2?
Vitamin B2 is most commonly found in plant-based foods. Some good sources of vitamin B2 include legumes, whole grains, nuts, and seeds. Vitamin B2 is also found in some fortified foods and supplements.
4: Vitamin B3 (Niacin)
What does niacin do and why is it important?
Vitamin b3, also referred to as niacin, is a water-soluble vitamin that is important for energy production in the body. Niacin also helps to reduce the risk of heart disease, stroke, and some forms of cancer. It also helps to improve blood flow and circulation.
What food sources are rich in vitamin B3?
Vitamin B3 is found in a variety of food sources, including eggs. Some plant-based sources of vitamin B3 include avocado, peanuts, and tomato, spinach. It is also made by the body from other vitamins.
6: Vitamin B6 (Pyridoxine)
What does Vitamin B6 do and why is it important?
Vitamin B6 is important for several reasons. Firstly, it helps to form the neurotransmitter serotonin. Serotonin is important for regulating mood and cognitive function. Secondly, vitamin B6 is essential for the production of red blood cells and DNA. Thirdly, it helps to regulate blood sugar levels and plays a role in energy production. Lastly, vitamin B6 can help to protect against nerve damage and Alzheimer’s disease.
A vitamin B6 deficiency can lead to problems with nerve function and blood sugar regulation.
What food sources are rich in Vitamin B6?
Foods that are high in vitamin B6 include legumes, nuts, eggs and fortified cereals.
7: Vitamin B7 (Biotin)
What does vitamin b7 do and why is it important?
Vitamin B7 is important for the body because it helps to break down food. It also helps to produce energy in the body and protect the liver. Some of the other benefits of vitamin B7 include helping to maintain nerve function, fighting infections, and keeping skin healthy. It helps to form the myelin sheath that insulates nerve cells.
What food sources are rich in biotin?
Foods that are high in biotin include eggs, and legumes. Biotin is a water soluble vitamin and is found in many plant-based foods as well.
8: Vitamin B12
What does vitamin B12 do and why is it important?
Vitamin B12 is important for overall health because it helps to keep the brain and nerves healthy. It also helps to make DNA and cells. It is especially important for red blood cell production and energy production. Deficiencies in this vitamin can lead to problems with the nervous system, including dementia, and problems with the brain, including memory loss and confusion.
What food sources are rich in vitamin B12?
Vitamin B12 can be found in animal products like dairy, or plant-based foods like fortified cereals. B12 is also a very popular vitamin to be found in energy drinks & supplements and strict vegan should absolutely supplement B12.
9: Vitamin C
What does vitamin C do and why is it important?
Vitamin C is important for several reasons. It helps the body to create new cell tissue, which is important for maintaining overall health. It also helps the body to absorb other nutrients and defend against infections. Additionally, vitamin C helps to produce serotonin, which is a neurotransmitter that can promote feelings of well-being.
What food sources are rich in vitamin c?
Vitamin C is abundant in fresh fruits and vegetables, but also can be found in fortified foods like juices and cereal.
10: Vitamin D
What does vitamin D do and why is it important?
Vitamin D is a vitamin that is essential for human health. It helps the body absorb calcium, phosphorus, and magnesium. It also helps to regulate the immune system and maintain healthy bones. Vitamin D deficiency can lead to rickets in children and osteomalacia in adults.
What food sources are rich in vitamin D?
The main source of vitamin D is the sun. When the skin is exposed to sunlight, vitamin D is produced in response to ultraviolet radiation, but that doesn’t mean you can’t get Vitamin D from your diet, too. Foods that are high in vitamin D include egg yolk and fortified milk.
11: Vitamin E
What does vitamin E do and why is it important?
Vitamin E is an important nutrient for the body because it helps to protect cells from damage caused by free radicals. Free radicals are chemicals that can cause cell damage and may play a role in the development of cancer.
What food sources are rich in vitamin E?
Vitamin E is a fat-soluble vitamin and is found in a variety of plant-based foods. Some of the richest sources of vitamin E include nuts, seeds, avocados, and olive oil.
12: Vitamin K
What does vitamin K do and why is it important?
Vitamin K is a water-soluble vitamin and is important for blood clotting. It helps to form clots in the veins which can prevent blood from flowing away from the heart, and it also helps to form bone. Vitamin K is important for pregnant women as it helps to form the placenta.
What food sources are rich in vitamin k?
Vitamin K is a water-soluble vitamin that is important for blood clotting. It is found in many different types of food, including kale, collard greens, Swiss chard, beet greens, Brussel sprouts and cabbage.
Source: cheatdaydesign by Matt
]]>Many people find that if they try to meditate for too long each session or create a "perfect" practice it can become intimidating or daunting, and they find it more challenging to keep as a daily habit. It is far better to create the habit and work it into a more thorough version of that habit.
It’s helpful to have silence and privacy, but more experienced meditators can practice meditation anywhere.
Many practitioners of meditation attach a spiritual component to it, but it can also be a secular exercise. Really, there is no wrong way to meditate.
Meditation and Stress
One of the main benefits of meditation is its ability to reduce stress. The body's stress response causes the body to automatically react in ways that prepare you to fight or run. In some cases of extreme danger, this physical response is helpful. However, a prolonged state of such agitation can cause physical damage to every part of the body.1
Meditation affects the body in exactly the opposite way that stress does—by triggering the body's relaxation response. It restores the body to a calm state, helping the body repair itself and preventing new damage from the physical effects of stress.
The Role of Relaxation
There is an element of more direct physical relaxation involved in meditation as well, obviously, so this double dose of relaxation can really be helpful for shrugging off stress. A greater gain that meditation can bring is the long-term resilience that can come with regular practice.
Research has shown that those who practice meditation regularly begin to experience changes in their response to stress that allow them to recover from stressful situations more easily and experience less stress from the challenges they face in their everyday lives.
Some of this is thought to be the result of the increase in positive mood that can come from meditation; research shows that those who experience positive moods more often are more resilient toward stress.4 Other research has found changes in the brains of regular meditation practitioners that are linked with a decreased reactivity toward stress.5
The practice of learning to refocus your thoughts can also help you redirect yourself when you fall into negative thinking patterns, which in itself can help relieve stress. Meditation offers several solutions in one simple activity.
Health Benefits of Meditation
The benefits of meditation are great because, among other things, it can reverse your stress response, thereby shielding you from the effects of chronic stress.
When practicing meditation:
People who meditate regularly find it easier to give up life-damaging habits like smoking, drinking, and drugs. They also find it easier to stop rumination from ruining their day.
It helps many people connect to a place of inner strength. Numerous studies have found that, in diverse populations, meditation can minimize stress and build resilience. Meditation research is still relatively new, but promising.
The Pros And Cons of Meditation
There are many benefits to meditation, both mentally and physically:
While meditating is a great tool for many people, there are a few things to be aware of before beginning the practice:
It does take discipline and commitment to make meditation a regular habit. Some people find it more difficult to maintain as a habit than methods that enlist the help of someone or something outside themselves for added motivation. If you are one of these people, finding a meditation group may be the perfect solution.
Some people may find it more difficult to free their minds from the thoughts of the day. This may make it more difficult than methods that involve focusing on these events, like journaling, or methods that are distracting, like physical exercise or the use of humor.
Some people may have mental or physical health conditions that don’t allow them to comfortably meditate while sitting. Instead, try a moving meditation like running or yoga.
Some studies suggest that meditation can be harmful to those who have experienced trauma or other serious mental health conditions. In such cases, other mind-body practices such as somatic body-based therapy may be a good alternative.
An experienced teacher can be helpful but isn't absolutely necessary. Ultimately, if you can focus on your breath, on the present moment, or on any one thing for a while, you can now meditate.
It does often take some practice, however, and some people find it difficult to "get it" in the beginning. Meditation also requires a little patience and may be difficult for people with little free time (like some stay-at-home mothers who get very little privacy from small children). However, the time and effort it takes to learn and practice is well worth it in terms of the benefits it provides.
Considerations
Keep these four things in mind when you begin your mediation practice.
Consistency Is Key
Consistent practice matters more than long practice. This means that it's better to meditate for five minutes, six times per week than for 30 minutes once a week. The former can calm your body's stress response several times in a week, while the latter may calm your body into a deeper state of relaxation, but it will only reverse your stress response once.
In addition, you are more likely to stick with a regular meditation practice if you can start with short, daily sessions than if you feel you need to find time for longer sessions in order to practice. It is more likely that this self-imposed pressure will lead to you not finding time for it, then losing the motivation to try.
Research suggests that the amount of time it takes to make a behavior a habit can vary from as little as 18 days to as long as 254 days.
Practice Doesn't Mean Perfect
Regular practice matters more than "perfect" practice. This means that, rather than concerning yourself too much about what position to sit in, what technique to try when you sit, how long to sit, or what time of day, you should just sit and meditate.
The rest will fall into place if you just begin, but if you feel the need to work these details out before you can start, you may find it more challenging to get started. There really is no "wrong" way to meditate anyway; any meditation is better than none.
It's OK for Your Mind to Wander
If you notice your mind wandering, that's good. Meditation can be challenging for some people, particularly perfectionists. We sometimes fall into the trap of wanting to do it "right" and becoming frustrated with ourselves when our mind drifts off. The thing to remember is that if you notice this happening, that's a good thing—you noticed.
Noticing and redirecting your thoughts back to the focus of your meditation (your breath, the present moment, or whatever you are choosing as your focus) is the real point of meditation. It's virtually impossible to prevent your mind from wandering anyway.
Keeping your focus on the present moment is not an easy task—even long-time meditation practitioners find it challenging. Don't feel discouraged by this.
What Is Mindfulness Meditation?
Getting Started
There are many forms of meditation that bring these fantastic benefits. Two major types of meditation include concentrative meditation (where attention is focused on a specific point) and mindfulness meditation (which focuses on building awareness and acceptance of the present moment).
Some may feel more comfortable for you to practice than others, so it's a great idea to try a sampling of them and repeat the techniques that seem to fit best for you. If you practice meditation while you are not in the midst of a stressful situation, you will find it easier to use it as a calming technique when you need it.
Begin at a Relaxed Time
Even if you plan to use it only as needed and not as a daily exercise, it is a good idea to practice meditation when you aren't feeling particularly stressed first, rather than trying it for the first time when you're feeling overwhelmed—unless, of course, you can't find a time when you don't feel this way.
The most important thing to remember is to practice meditation for a few minutes per day and to try to sit for at least five minutes each session.
Focus on Your Breath
If you don't know where to start, you may simply focus on listening to your breathing for five minutes. To do this, relax your body, sit comfortably, and notice your breath. If you find yourself thinking of other things, simply redirect your attention back to your breath.
Another simple strategy is to count your breaths. When you inhale, count "one" in your head, and then count "two" as you exhale. Keep going as you breathe and start over at "one" if you notice you've become distracted by other thoughts.
Some people will find counting easier to practice than simple breathing meditation, and others will find it more challenging. Remember, your best meditation techniques are the ones that resonate with you.
Use Guided Meditation
Guided meditation is a practice that involves being directed through the process by another person. This guide often helps people focus on mental imagery, describes breathing exercises, utilizes mantras, guides the process using other techniques.
There are many different types of guided meditations available including podcasts, websites, apps, online videos, and online streaming services. Yoga studios may also offer guided meditations as group classes.
Source: verywellmind.com
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Source: chopra.com
]]>You may have heard the buzz around magnesium. Whether related to claims that it might improve sleep or the debate on its concentration in the soil, magnesium has moved more into the spotlight in recent years. But what actually is magnesium, and what can it do for you? Here we break down the facts surrounding magnesium, clear up any misconceptions and share ways to add this important nutrient to your eating pattern in a flavorful and healthy way.
What Is Magnesium?
Magnesium is a mineral found throughout the body, and it's also naturally found in many foods. Magnesium works with over 300 different enzymes in the body to carry out crucial functions such as protein production, muscle function, nerve function, blood pressure regulation and blood glucose control. Magnesium is an electrolyte, along with sodium, potassium, phosphorus, chloride and calcium. Electrolytes help move nutrients into your cells to enable functions like nerve impulses, muscle contractions and heartbeats, as well as helping regulate fluid balance.
Why Do You Need Magnesium?
Functions like heartbeats, muscle contractions and nerve signals are pretty important reasons to have enough magnesium in your body. But even still, nearly 50% of Americans are not getting enough. Most magnesium is stored inside your cells or in bone, so it can be difficult to accurately assess magnesium status (the serum levels in the blood don't always accurately portray the total amount of magnesium in the body). Additionally, if dietary intake of magnesium is low, the kidneys will limit how much of the nutrient is excreted to try to preserve appropriate magnesium levels in the body. But over time, deficiency is possible. Early signs include appetite loss, nausea, fatigue, weakness, numbness and cramps. Severe cases of magnesium deficiency can lead to seizures and hypocalcemia or hypokalemia (low levels of calcium and potassium) because electrolyte balance is disrupted.
What Are the Health Benefits of Magnesium?
There are so many bodily functions that rely on magnesium. Beyond everyday muscle contractions and heartbeats, here are some other ways you may benefit from eating enough magnesium.
May Reduce Inflammation
Getting enough magnesium might help you lower the levels of chronic inflammation in your body, which can help with everything from longevity to healthy weight management and chronic disease risk. One 2017 review published in Current Pharmaceutical Design found that among the 11 analyzed studies, regular magnesium supplementation led to lower bodily markers of inflammation. Further research published in 2018 and 2019 echoes these findings.
May Help Prevent Bone Fractures
Since magnesium is a crucial component of bone structure, getting enough is important for overall bone health. Magnesium can help your body absorb and utilize calcium and, subsequently, vitamin D, all of which help maintain strong bones as we grow and age. In fact, one 2018 study in the British Journal of Nutrition found that those who met the magnesium intake recommendations (either through food or supplementation) had a 27% lower risk of fractures compared to those with lower magnesium intakes.
May Lower Heart Disease and Diabetes Risk
Magnesium plays a role in how our hearts beat, so getting an adequate amount may help you avoid high blood pressure and lower your heart disease risk. A 2018 review of research in Nutrients found that higher magnesium intakes were associated with lower incidence of heart disease, stroke and hypertension (aka high blood pressure). Other research suggests that magnesium might also help improve overall cholesterol levels, which also can help lower heart disease risk.
Magnesium also supports healthy blood pressure levels and might enhance insulin sensitivity. A 2020 review published in Diabetes/Metabolism Research and Reviews found that magnesium intake was inversely related to type 2 diabetes risk—meaning the higher the intake, the lower the risk. Researchers also found that adequate magnesium intake supported better blood glucose control in individuals with diabetes.
May Support Better Mental Health
Magnesium helps make nerve impulses possible, so it might be intuitive that it supports brain health, but the benefits don't stop there. A 2017 review in Nutrients found that magnesium might help balance neurotransmitters that are associated with feelings of anxiety. The study found that those who took magnesium supplements reported lower anxiety levels than those who didn't. Additionally, research has found that supplementing magnesium may help reduce symptoms of depression. However, mental health is a multifaceted and complicated topic, and more research is needed to further clarify these findings.
May Improve Sleep Quality
Improving sleep is one of magnesium's most touted benefits in the wellness world, and the research might actually back up the claims. Magnesium helps regulate several neurotransmitters related to sleep. One 2021 review in BMC Complementary Medicine and Therapies found that magnesium supplementation helped adults with insomnia fall asleep faster by an average of 17 minutes. Another 2022 study in Sleep echoed these findings and added that magnesium supplementation helped participants experience better sleep quality and longer sleep duration.
Food Sources of Magnesium
It is recommended that young adults over the age of 19 get 310 or 400 milligrams (for female and male, respectively) of magnesium daily. For people over 30, the recommended dietary allowance increases to 320 milligrams for women and 420 milligrams for men. Here are some of the most potent food sources of magnesium to help you meet your needs:
The Bottom Line
There are many reasons to make sure you're getting enough magnesium in your day. From sleep quality to fracture risk, various benefits are associated with the popular nutrient. Luckily for you, several accessible food sources of magnesium can help you reap the benefits. Recipes like our Cocoa-Chia Pudding with Raspberries, Super-Seed Snack Bars and Bean & Veggie Taco Bowl can help you enjoy the mineral any time of day.
Source: Eatingwell
]]>Aging is inevitable, but you can age more healthfully, especially if you start now. While you can't control everything about the aging process (think genes, environmental factors, etc.), you do have control over lifestyle factors like diet, exercise, stress and sleep. And these play a bigger role than you think in warding off chronic diseases and increasing longevity. The earlier you start making changes, the better, because small changes every day add up for better or worse.
While your 30s may seem like a big decade, embrace it and take advantage of this time. The body is no longer growing, but now is the time to continue nourishing it so it can thrive in the coming years and you can feel just as good at 50 years old and beyond.
Here, we share the most important eating changes to make after you turn 30, according to experts and the latest research.
1. Fill up on fiber
Fiber does more than keep you regular. A 2019 meta-analysis in The Lancet found that eating more fiber reduces the risk of cardiovascular disease, stroke, type 2 diabetes and colorectal cancer. In addition, the research showed that for every eight grams of fiber consumed, the risk of chronic diseases fell by 5-27%. The most protection was seen when people ate 25-29 grams of fiber per day. The 2020-2025 Dietary Guidelines recommend that women aged 31-50 consume 25 grams of fiber per day and men aged 31-50 consume 31 grams of fiber per day.
Fiber also lengthens telomeres. Telo-what? Let us explain. Telomeres are DNA-protein structures found at both ends of chromosomes. They protect our genome and fight off diseases. Telomeres naturally shorten with age, but stress, smoking, obesity, poor sleep and poor diet lead to shorter telomeres. To simplify, longer telomeres mean a longer life and shorter telomeres are associated with a shorter lifespan. Your 30s are a crucial time to lengthen those telomeres, and eating more fiber is one of the best ways to do it. A 2018 study found that every 10 gram increase of fiber per 1,000 calories would correspond to 5.4 fewer years of biologic aging. So load your plate up with fruits, vegetables, whole grains and legumes because these high-fiber foods will give you life, literally.
Think about getting 8-10 grams of fiber per meal. One cup of cooked oatmeal for breakfast has four grams of fiber. Pair that with fruit, like raspberries (one cup has eight grams of fiber) or diced apples. Don't be scared of carbs at lunch and dinner. Make half your plate colorful vegetables and ¼ of your plate whole grains. Toss ½ cup of cooked farro on your salad for 6 grams of filling fiber. Not only will you lengthen your telomeres, you'll also stay full longer and prevent carb cravings later in the day. (Take a look at our high-fiber meal plans for more healthy, fiber-filled meal ideas.)
2. Incorporate more omega-3s
"Focus on getting more omega-3s in your diet," says Sarah Anzlovar, M.S., RD, LDN, owner of Sarah Gold Nutrition. "While it may seem premature, your 30s are the best time to think about putting in place healthy habits that help you age well. Omega-3s are linked to both short-term health benefits such as better mood, improved cognition, and reduced inflammation, as well as longer-term health benefits like reduced risk of cardiovascular disease and better brain health as you age. And if you're planning to start a family, omega-3s are incredibly important to a baby's brain development. The best plant-sources are walnuts, chia seeds and hemp seeds."
"Omega-3 fatty acids may also preserve telomeres," says Nicole Stefanow, M.S., RDN, registered dietitian in New York. "As telomeres get shorter our cells can't do their jobs properly causing the cells to age. Eating foods high in Omega-3 fatty acids, can slow the pace of aging by preventing the shortening of telomeres."
Focus on food first to get omega-3s. Sprinkle flax or chia seeds into oatmeal, yogurt or smoothies and snack on walnuts or pecans.
3. Stop fad dieting
If you spent your 20s dieting, there is no better time than now to stop. "Swap fad diets and eating trends for an enriching lifestyle," says Dr. Lisa Leslie-Williams, PharmD., Natural Health & Holistic Food Expert, and Founder of the Domestic Life Stylist. It might sound cliche, but hear us out. Fad diets lead to rapid weight loss, followed by gaining the weight back and then some. This is called yo-yo dieting or in the scientific world, "weight cycling."
"Weight cycling has long-term detrimental heart health effects including increased risk of diabetes, heart disease and depression," says Anzlovar, who helps women ditch diets in her virtual private practice. Overall, yo-yo dieting tends to lead to a higher weight. Research shows that up to 95% of people who diet to lose weight end up regaining what they've lost and up to two thirds end up at a higher weight than they started each time they diet. Yo-yo dieting and weight cycling can also lead to a slower metabolism."
"Pick a healthy eating lifestyle that will work for you and then stick to it," says Dr. Leslie-Williams. "Whatever dietary changes you make, adapt them, not just on weekends. Not just when your class reunion is coming up. Not just for the wedding, not for a milestone birthday, not just when it's convenient, but year-round for wellness that is long lasting way after your 30th birthday."
4. Cut back on booze
"While it's nice to kick back and unwind with a beverage socially, this pattern gets ingrained in our college-aged years and can have health implications down the road! If you're approaching your third decade and looking for better sleep, more energy, and an easy way to cut calories, reducing alcohol consumption might be the answer for you," says Caroline Thomason, a registered dietitian who helps women recover from yo-yo dieting.
The Dietary Guidelines recommend men consume no more than two drinks per day and women no more than one drink per day. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of liquor. In addition to being a source of "empty" calories, in other words, containing calories but no beneficial nutrients, drinking alcohol can increase your risk of high blood pressure, heart disease, stroke, liver disease and cancer.
5. Limit processed foods
"Consuming processed foods may increase your risk of developing cancer," says Christie Gagnon, RD, LD, registered dietitian at Hoorah to Health. "With colorectal cancer on the rise in young adults, I would caution people from eating too many of these foods in their diet."
Since the 1990s, the rate of colorectal cancer (cancers of the colon and rectum) has more than doubled in young adults under the age of 50, says the National Cancer Institute on their website. And more younger people are dying from the disease.
The good news is that eating three servings of whole grains daily can reduce the risk of colorectal cancer by 17%. This may be due to the way fiber positively affects the gut, giving good bacteria food to flourish and producing compounds that reduce inflammation and keep chronic diseases at bay.
6. Choose more calcium
Bone density is formed in our younger years, and by age 25-30, new bone formation is completed. Your 30s are the time to focus on preserving bone density to prevent loss, and getting enough calcium is the best way to do so. "Because we start to lose bone mass in our 30s, it is so important to be consuming high calcium foods such as , yoghurt, fermented food, broccoli, spinach, kale and almonds," says Gagnon. The recommendation for calcium from ages 31-50 is 1,000 milligrams (mg) per day. Eight ounces of yogurt provides 415 mg of calcium, 1.5 ounces of cheese delivers 307 mg and if you don't eat dairy, reach for tofu, soybeans or fortified foods and drinks like oatmeal and non-dairy milks.
After the age of 50, bone density decreases substantially. In addition to getting enough calcium, lifting weights also helps preserve bone density as you age.
7. Start the day with breakfast
While intermittent fasting may work for some, the majority of people benefit from starting the day with a balanced breakfast. "Whether it's because they don't make the time, aren't used to eating in the morning (old habits from missing breakfast hours in college) or think it's better to save the calories for later, skipping breakfast is one of the most common things I see my younger clients doing," says Anzlovar. "But skipping breakfast often sets you up for sugar cravings and overeating later in the day. Prioritize protein, fiber-rich carbs, and healthy fats at breakfast to give you the energy you need for your day and keep your blood sugar stable until lunch time." Eating breakfast will also decrease snacking after dinner and lead to fewer swings in hunger, energy and mood. (Here are delicious, healthy breakfasts you can make in 15 minutes or less.)
8. Power your plate with plants
If vegetables were more of a side dish when you were growing up, it's time to make them the main dish. Think about filling most of your plate with non-starchy vegetables and adding protein and whole grains on the side. "I can't stress enough the importance of focusing on eating more plant foods (fruits, vegetables, whole grains, nuts, seeds, beans, oils) and less animal products (meat and dairy)," says Gagnon. "A plant-based diet is rich in vitamins, minerals, antioxidants, and fiber, all of which will help decrease your risk of obesity, diabetes, heart disease, inflammation and cancer."
This is exactly how people in the Blue Zones eat—the five regions of the world where people live the longest. Their diets consist of mostly fruits, vegetables, whole grains, legumes and seafood with very little animal products and minimal alcohol. They also stay social, physically active and keep stress low.
"Beans are rich in polyphenols, antioxidants that may help decrease inflammation, cancer risk and aging. Beans are an excellent source of soluble fiber, which can help decrease LDL (bad) cholesterol levels, and stabilize blood sugars," says Gagnon. She also encourages eating more cruciferous vegetables like, "Brussel sprouts, broccoli, cauliflower, cabbage, turnip, collard greens and kale. They are low in calories (25 per serving), and rich in folate, vitamins C, E, and K and fiber. Glucosinolates give them their unique flavor and smell and may help prevent cancer from forming and/or spreading." (Try our tips for starting a plant-based diet.)
9. Work with your hormones, not against them
"Eat for your hormones!" says registered dietitian and certified aromatherapist, Amanda Liptak, RDN, CA. "Progesterone begins to decrease as early as your early 30s and one of the most magical benefits of this hormone is calming your nervous system, making it easier to cope with stress. So aim for nutrient-rich, mood-boosting foods high in omega-3 fatty acids and Vitamin B6. You can find them in whole eggs, walnuts and flax. Foods high in magnesium also support mood and help boost progesterone, so make sure to include pumpkin seeds, dark leafy greens, black beans and lentils."
10. Exercise smarter, not harder
Last but not least, and not technically an eating change but just as important, focus on exercising smarter, not harder. Muscle mass decreases 3-8% per decade after age 30. So while your metabolism doesn't "break," it does slow because you lose muscle. Muscle is metabolically active, meaning it burns calories even when you're sitting at a desk all day. The less muscle you have, the fewer calories you burn at rest.
Add strength training to your routine 2-4 times per week to build muscle. No, you will not get bulky. Instead, you will burn fat, get lean and boost your metabolism. If you've been trying to lose weight unsuccessfully, and are not strength training regularly, your 30s is the time to get started. Strength training helps people not only lose weight but also maintain weight loss.
"Create an exercise routine you enjoy," says Anzlovar. "Exercise offers so many benefits—from stress relief and mental health to cardiovascular benefits and feeling strong and confident in your body (independent of your body size!)."
Those who exercise also live longer and have reduced risk of chronic diseases, like heart disease, diabetes and cancer. "If you haven't found a type of exercise you like, experiment with different forms from studio classes to dancing or even walking. While it's never too late to start moving your body, the longer you go without creating an exercise habit, the harder it can be to start," Anzlovar says.
Finally, don't forget to eat enough protein to support muscle growth. Daily protein needs from ages 19-70 years old are 0.8-1 gram per kilogram of body weight, but depending on your goals, you may need more.
Source: Eatingwell
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Strength training: A general full-body routine two to three times a week with moves that include upper pushing (like pushup or overhead press), upper pulling (like a pull-up or row), lower pushing (like a squat or lunge), and lower pulling (like a deadlift or hip bridge).
Stretching: Five minutes after every session. Or, attend a yoga class, which will help with flexibility, and, of course, lower your level of stress hormones.
Walking: Four to five days a week. Walking is an amazing exercise to add to your existing program.
Don't sit still: If you sit at a desk all day, get up every hour, and do something for two minutes, be it making a tea or walking over to chat with a colleague rather than emailing them.
The Final Takeaway
"Acknowledging the hormone factor has been profound," Rivett says. "Knowledge is everything, and having the understanding of hormones has kept my clients motivated and, in turn, the results have come remarkably quicker."
Source:
Byrdie
Marquardt RM, Kim TH, Shin JH, Jeong JW. Progesterone and estrogen signaling in the endometrium: what goes wrong in endometriosis?
Boutcher SH. High-intensity intermittent exercise and fat loss.
Harvard Health Publishing. Testosterone—what it does and doesn't do.
Quinoa is a tiny seed containing complex carbohydrates and is abundant in minerals, protein, and fiber. Because it’s a complex carbohydrate, quinoa is able to keep your blood sugar levels steady. In contrast, when we eat a simple carbohydrate, our blood sugar can spike, leading to a spike in the hormone insulin. When insulin increases rapidly, as in the case with eating simple sugars, you are likely to feel hungry again soon after eating. Complex carbohydrate allows for a steady release in insulin from the pancreas and keeps you feeling satisfied for longer. Also, the zinc content in quinoa assists with normal thyroid hormone synthesis as a deficiency in zinc, copper, iodine or selenium could lead to hypothyroidism.
2. Flaxseed
Ground flaxseeds are an excellent source of phytoestrogens, which are plant compounds that have a similar structure to estrogen in our body. Phytoestrogens have both an estrogenic and anti-estrogenic effect, depending on your individual levels, and have been looked at in various breast cancer studies. Many studies have concluded that adding flaxseeds to a women’s diet looks promising in reducing the risk of breast cancer. In postmenopausal women, results regarding phytoestrogens and breast cancer reduction looked favorable too. This is likely due to the phytoestrogens ability to produce less active estrogen.
3. Turmeric
If anyone has ever told you to take turmeric for menstrual cramps - they were definitely on to something. Curcumin is the main active component in turmeric that has the ability to ease pain comparable to NSAIDS. Curcumin has also been studied for its anti-inflammatory and antioxidant properties, which can treat underlying factors of hormone imbalance. This is yet another example of food’s powerful ability to heal our bodies.
4. Avocado
Not only is avocado delicious on toast, but it is also loaded with beta-sitosterol, a plant sterol that has a similar structure to cholesterol. However, plant sterols can actually help reduce cholesterol levels by regulating the amount of cholesterol that can be absorbed by the bloodstream. Beta-sitosterol also has been shown to have a role in managing the stress hormone, cortisol. When you’re stressed, cortisol is pumped throughout your body causing your blood pressure and heart rate to increase. This is your natural “fight or flight” response. Feeling stressed? Take some deep breaths and enjoy some avocado toast (on whole-grain bread of course!).
5. Leafy Greens
Leafy greens are rich in antioxidants and magnesium, which can help prevent inflammation and reduce levels of stress, helping to regulate cortisol levels. Green leafy vegetables are also abundant in folate, which produces dopamine. Dopamine is both a neurotransmitter and a hormone that is responsible for our experiencing happiness. Go greens!
6. Cinnamon
Cinnamon contains a chemical known as cinnamaldehyde, which is shown to increase progesterone and decrease testosterone in women. In a study that assessed the effect of cinnamon on polycystic ovary syndrome (PCOS) found that cinnamon contains anti-PCOS and anti-diabetic properties. In a DHEA induced mouse *model (DHEA-induced to cause an increase in testosterone, similar to PCOS), it was found that cinnamon restores the cyclic changes in ovarian morphology and significantly decreases total serum testosterone. Another study done by Columbia University found that the addition of cinnamon extract led to more regular menstrual periods in individuals with PCOS. It would be too soon to suggest cinnamon as an absolute treatment for PCOS, however, it seems to serve as a means to manage the symptoms. Sprinkle cinnamon in your oatmeal, add it to your matcha tea, or include it in baked goods.
*Note about studies using animals: we don’t support them. Unfortunately, that is what we often find in the literature. Therefore, we will extrapolate what we can from the studies that have used animals, but moving forward we truly hope that future research experiments are humane and use humans as their subjects as that’s more representative of our species and doesn’t unnecessarily harm animals.
7. Fiber
We’ve all heard that fiber is great for our gut health, but what is less discussed is fibers' influence on hormone balancing. When our body no longer needs excess estrogen and testosterone, these cholesterol-based hormones are sent out into the gut. In the gut, fiber acts as a sponge and excretes the excess hormones in the stool. Soluble fiber is the type of fiber you want to consume for this process to take place. Some great sources of soluble fiber include sweet potato, avocado, tofu, oranges, beans, and apples.
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For instance, maybe you had a career in marketing for a decade before recognizing that marketing wasn’t meaningful to you. After changing careers to pursue your passion for environmental science, you live more purposefully. But you reflect on your past experiences with gratitude because they brought you to where you are today.
What makes a meaningful life to you could be the complete opposite for someone else. Your contentment relies on your specific needs, interests, values, and goals. And you don't need to prove your contentment to anyone else. You don't have to post about it on social media for it to be real.
The benefits of being content
The benefits of being content extend beyond having a smile on your face. Being content fills you with positive emotions, helps your self-esteem, and furthers your well-being.
Here are three reasons why contentment is important:
It fosters healthier, stronger relationships: When you're content, you have greater self-awareness and better understand how to communicate your emotions and thoughts. This improves your relationships because you know how to listen to others, navigate conflict, and show your appreciation.
You experience less stress: Stress is a key predictor of life satisfaction. The less stress you have, the greater your contentment and well-being. Being content shows you what's meaningful to you, which includes your health. That way, your health can become your top priority, and it’s easier to remain at peace and experience less worry or stress.
You have better sleep hygiene: When you're satisfied with your life, it’s easier to get a good night’s sleep. Research has found that good sleep hygiene correlates with sustained attention, clear thinking, and emotional regulation. Sleep is when your body recharges and works to fight illnesses, so your physical health is better because of how you sleep.
How to achieve contentment
Living a contented life isn’t a one-time achievement. It’s something to incorporate into your daily life. You won’t create a meaningful life by putting in work for several weeks. Contentment demands sustained effort, including strategies and habits that’ll become part of your routine. After a while, they might become second nature.
Here are six strategies to help you learn how to be content in life:
1. Record and share the things you’re grateful for
Practicing gratitude helps you focus more on your positive emotions and reminds you of what’s meaningful in your life. One way to be more grateful is to start journaling, expressing and recording your thoughts in whatever style or voice you want.
While journaling is often private, you could also share what you’re grateful for with friends or loved ones. Studies have found that sharing positive experiences with others amplifies positive emotions and leads to greater life satisfaction. It highlights what’s meaningful in your life and how enjoying it makes you feel.
2. Stay true to yourself
Everyone finds different things meaningful or purposeful. That’s why when you’re living a contented life, you remain your authentic self. Why try to be someone you aren’t? Deepen your self-knowledge and understand what you love in life to stay focused on what’s valuable to you.
3. Keep your loved ones close
Keeping your friends and loved ones close improves your social health and ability to deal with life’s challenges. Research shows that your support system helps you problem-solve, manage stress, and improve your self-esteem. Your people support you through your highs and lows. Even if you live far away from your loved ones, make an effort to talk to them regularly over the phone, via video calls, or instant messaging.
4. Act on your goals
Your goals reflect your dreams and ambitions in life. They contribute to a more meaningful life — one where you feel satisfied with your accomplishments. Try using the SMART goal-setting method to help you set purposeful goals that align with your values. If you’re struggling with life planning, try setting short-term goals to boost your confidence and keep a realistic to-do list.
5. Take care of your health
Taking care of your physical and mental health is about more than just feeling good for a day. You aren’t set up for a long, peaceful future without a healthy mind and body. Start thinking of mindfulness practices that’ll help your mental health, like meditation and yoga, to keep your stress low and your mood up. For your physical health, think of ways to move your body that feel good and eat foods that fuel you.
6. Let go of the past
Dwelling on your past won’t help you live in the present. But letting go of the past lets you focus on the present and future. Pay attention to what you have to appreciate. It’s not an easy thing to do, but you can let go of the past in small ways. You might do this by forgiving yourself for mistakes or acknowledging that you have lots of life ahead of you to experience.
Is there a difference between happiness and contentment?
Even happy people may wonder, “Why am I not content?”
Happiness and contentment are often used interchangeably, but they’re different states of being. While happiness is a fleeting moment, contentment is a mindset you carry everywhere.
Learning about more differences will help you learn how to be content in life. Here are a few ways in which contentment and happiness are different:
Happiness is influenced by external factors, whereas contentment is influenced by both external and internal factors
Happiness sticks around for a short-term basis, whereas contentment is more long-term
Happiness is an emotion, but contentment is an attitude and state of mind
Happiness is a reaction, whereas contentment is a lasting calmness that stays with you
Filling your life with contentment
Discovering how to be content with life may feel daunting. You have to think about what’s meaningful to you and how you want to follow your purpose. Plus, you need to accept who you are as you are rather than try to change yourself.
Most notably, when you learn how to practice contentment, you learn that being happy for a day isn’t enough. You want to be content with your life as a whole and develop an attitude that stays with you long into the future.
You won’t wake up tomorrow and be content. It takes effort, self-awareness, and dedication. It’s your journey to finding inner peace, so enjoy it. Even though it takes time and demands you to look within, contentment is worth every ounce of effort you put in.
Source: BetterUp
]]>Harnesses your focus and attention span to concentrate
Improves your memory when you’re learning new things
Makes you feel excited and energetic about achieving your goals
Other hormones affecting happy hormones
Sometimes neurotransmitters interact with hormones in your body to achieve a similar goal, while others disturb what they try to accomplish.
Let’s take a look at a few other hormones in your body and how they interact with some happy hormones:
Melatonin is a hormone that helps keep your circadian rhythm on track and is produced when exposed to darkness. Discussions about serotonin vs. melatonin often circle around the fact that both hormones help with your sleep. Melatonin works exclusively for your sleep cycle, whereas serotonin impacts more areas of your body and well-being.
Oxytocin, known as the cuddle hormone, has been linked to dopamine. But while dopamine motivates you to achieve your reward, oxytocin is produced when you’re experiencing the resulting reward or pleasure. You still feel a rush, but it’s not present while you work toward a reward — that’s dopamine.
Testosterone and estrogen have been found to impact the neurotransmitters carrying dopamine through your body. As you enter puberty, the dramatic change in these sex hormones also creates molecular and cellular changes in your body and transmits dopamine.
During this growth stage, your body tries to acclimate to the new surge of hormones, and the amino acids used to create dopamine fluctuate. These fluctuating dopamine levels may impact you into adulthood and shape your perspective on motivation, rewards, and goals.
How to boost your happy hormones
Now that you know more about each happy hormone, it’s time to learn how to boost them. And you don’t have to take supplements to do it.
You might recognize some of these tips as steps you already take in your routine or actions you’d like to start practicing. Lean into your interests and pick a tip that best suits your needs and goals.
Here are four ways to boost your happy hormones:
1. Develop an exercise routine
Have you ever heard of a runner’s high? It’s the euphoric sensation you feel while exercising because your body releases endorphins. Exercise boosts physical and mental health in many ways, including releasing endorphins. You don’t have to exercise exclusively at a gym, either.
Consider hiking, dancing, swimming, or walking. You can even make exercise a social activity by teaming up with friends.
2. Remember to laugh
You’ve heard the saying that laughter’s the best medicine, but have you ever believed it? Studies have found that laughter is linked to stress reduction and the production of serotonin.
It uplifts your mood and gives you something positive to focus on. Consider watching funny movies or writing down your most humorous stories to reflect on when you need a laugh.
3. Make time to meditate
Mindfulness and meditation help you slow down and become more aware of your body and health. They’ve been found to be helpful ways to increase dopamine because they demand your focus, attention span, and concentration to be successful. Find practices that fit your needs and routine, and keep with them.
4. Eat food that fuels you
Just like some foods are rich in nutrients, some encourage hormone production, improving your mood and ability to focus. Foods like dark chocolate contain tyramine, which is the amino acid that’s involved in creating dopamine.
Other foods like yogurt, eggs, and almonds also help release dopamine. Consider foods with high tryptophan that increase serotonin levels, like oats, peanuts, or tuna. Your diet doesn’t need to revolve around these foods, but incorporating them will benefit your health.
Having happy hormones in your future
Understanding what happy hormones are giving you insight into natural ways to reap positive health benefits related to mood and motivation.
Now that you’re aware of actions you can take to naturally help your health and well-being, you’re prepared to boost your happy hormones to live a meaningful and enjoyable life. Stay curious, and learn more about what you can do to give yourself a boost.
Source: Betterup
]]>While many might be familiar with the pyramid depiction of Maslow’s hierarchy of needs, interestingly there is no evidence that Maslow himself represented his theory in this iconic pyramid design. The visual might in fact contribute to our flawed thinking that self-actualization is a linear process.
However, the pyramid image is useful in understanding that each stage of self-actualization builds upon the one beneath it. The concept of self-actualization is harder to achieve if our basic human needs are not met.
Based on Maslow's theory, once we've met our more basic human needs, we can reach the highest level of self-awareness, self-realization, personal growth, and ultimately transcend into self-actualized people.
What is the importance of self-actualization?
There are likely very few people in the world who can claim to have reached a sense of self-actualization. But regardless, here are reasons to undertake the process of self-discovery. As you pursue a deeper sense of self-awareness and step into your potential, you may experience:
Stronger relationships, whether with family members, friends, or colleagues
Better fulfillment, personal growth, life satisfaction
A sense of contributing your talents and gifts in a meaningful way
More enjoyment of life, with less struggle and stress
6 ways to get started in your self-actualization journey
So how would you get started in this process of self-actualization? Below are some tips and mindsets to get started in this lifelong process.
See yourself clearly
As human beings, it can be challenging to step outside of ourselves with a sense of self-awareness. But when we consider this concept of self-actualization, it's important to understand we need clarity in how we see ourselves and our human potential.
It can be incredibly helpful to continually build a picture of yourself in terms of your inner motivation, strengths, values, and experiences. Consider yourself a detective in your own life.
If you were compiling a profile of yourself, what would you capture? You might want to reflect and journal about important qualities such as:
Strengths: What am I great at?
Joy at work: What do I love doing so much that I would do it for free?
Flow state: Where do I get so involved in an activity that I lose track of time?
Purpose: What sense of duty or mission motivates me in my work or life?
Blockers: Where do I get stuck?
Self-sabotage: How do I get in my own way? (Most of us do, at one point or another!)
Values: What are the values in my life that I am committed to?
Past: What life experiences have shaped me? Where have I seen self-growth?
Future: What would true fulfillment look like? What and who is a part of that?
Legacy: What would I want the words at my funeral to say? How do I want to be remembered?
These and many other prompts are useful for the process of continuing to get to know yourself. It’s only with self-awareness that you can continue to grow and evolve.
Look for prompts online such as this collection of great questions for self-discovery. Or pick up a guided journal like Michelle Obama’s Becoming (with over 150 reflection questions) that you can answer for yourself.
Curiosity coupled with the willingness and courage to explore the human aspect of our full potential are essential for this journey of inner work. It’s a holistic process — and you’d want to ensure you’re engaging your mind, your body, and your spirit.
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Let go of beliefs that are limiting or have outlived their purpose
This mindset of ownership over our emotions and thoughts is important as it helps us feel in charge of our actions and lives. For example, we may find ourselves falling into patterns of procrastination, perfectionism, or even imposter syndrome.
As drivers of our own lives, it’s our responsibility to let go of beliefs that no longer serve us. Sometimes, we have characteristics of self that aren't furthering our development — and that's OK.
Larissa* experienced this first-hand in her work to overcome a decades-old pattern of procrastinating on important projects.
“Back to my first assignments in high school,” she shares, “I always left things to the last minute. I just kept telling myself that I’d start eventually, that I had plenty of time, and before I knew it, I’d have only the tiniest of windows to complete the assignment. It was a major source of stress and continued to be for years, from college into my working career. One day, after I’d stayed up late the night before trying to submit something before a midnight deadline, I realized the cost was too high for me. I knew I needed to change.”
No one was telling Larissa to change her patterns of behavior — she had to change it herself. She had to actively reflect and intently examine why she was telling herself stories that inhibited her growth and development: that her work had to be perfect or that she works best under pressure.
“I’m so much happier now that I’ve made steps to acknowledge that it’s an issue and improve it. Things aren’t perfect but that’s OK — I’m seeing progress and it’s getting better.”
Look for new opportunities
It’s often said that “you grow outside your comfort zone.” Sometimes, clichés are clichés for a reason. They tend to speak an important truth.
When considering your potential and growing into it, think of it as wearing a garment that can stretch and grow as you do. As a contributor in your own journey to achieve transcendence, it's important to get uncomfortable.
By taking on new challenges, or facing the discomfort of stretching yourself, you’ll gain valuable learning about yourself and confidence that builds esteem.
You might find a natural defensiveness creeping in. It's all part of human nature — change and challenges are tough. But out of change comes growth and the opportunity to reach our human potential.
That said, you’ll likely feel more able to take on these new challenges and stretch yourself when you’re feeling in a place of belonging.
When you feel more secure in yourself and your abilities, your self-esteem matches your sense of security. Stretch goals without those other criteria in place can spin some people into overwhelm. That’s where the pyramid concept can be useful.
Ask yourself: What do I need to be in place before I can move forward toward my potential? Consider that smaller, safer baby steps might be needed. In the end, you might find a freshness of appreciation for problem-solving, especially when you find fulfillment after tackling a new challenge.
Have a growth mindset
One of the philosophies behind Maslow’s work is that fulfillment of potential is about growth, which is centered around the idea of expansion into full potential.
Traditional development might have had you focus on weaknesses. Science and research shows this is not as rewarding or motivating as focusing on strengths. As Carol Dweck’s work in this area supports if you have a growth mindset you see your potential for development and strengthening, rather than your skills or growth trajectory being fixed or finite.
Positive psychology can certainly come into play here. With the notion that human strengths and motivations allow us to build meaning around our lives, growth mindset and positive psychology can often go hand-in-hand.
You don't have to do it alone
It's human nature to be afraid to ask for help. In reality, we know not many things can truly be accomplished alone. Though self-actualization sounds like it could be a solitary pursuit, there are huge benefits to knowing that you can become more aware of yourself with the help of — and in service of —other people.
Many people find that working with a therapist or counselor is useful for understanding the origins of our beliefs, behaviors, fears, or self-imposed blockers. With professional help, many find we can support ourselves at the highest level of our fully developed selves.
Equally and in addition, working with a coach can be powerful to understand where you are now, where you want to be, and taking steps toward that place of full potential where you bridge that gap.
Keep in mind that meaningful change often does take time, and a coach will partner with you in the process. Create steps — big or small — that move you toward your goals.
Pause and reflect
If you have an idea that becoming self-actualized will happen more easily in the solitude of the wilderness, think again. Oftentimes, it’s the day-to-day experiences, challenges, and questions that will help you learn and grow.
You can start with small actions in your daily routine. I like to recommend an approach called Street Wisdom, a non-profit movement simply centered around finding inspiration while taking a walk. This approach encourages us to look for answers all around us, especially in our urban environments.
You can also lean on resources like coaching. Yuri, a young professional, was feeling stuck about what to do next in his career.
“When I was considering my next career step, I had this urge to get away from all the stress of my hectic environment, but I couldn’t see a time when that was going to be possible. A friend invited me to try professional and personal development coaching. It turned out that I didn’t need a big getaway in order to work out some of what I wanted next for myself. I just needed to focus on the questions I was asking, and to be open to the answers. Being receptive to new ideas from my coach was a big help in the process of getting clearer on my purpose and ultimate career fulfillment.”
How to reach self-actualization
As mentioned earlier, it’s interesting that Maslow's theory never identified these levels of self-actualization in a pyramid shape. It's human nature to be resistant to change — and things don’t always proceed in a linear way.
But as we all know with any sort of journey, things are rarely linear. The same goes on the journey of self-actualization and finding the highest level of ourselves.
Take the example of Jamie, a senior leader who worked for nearly twenty years in an organization he joined in its early days.
“I had worked to build my career around my strengths and had a huge sense of purpose in my work. I loved interacting with our customers and helping meet their needs, and I’d developed people as managers, helping them build their skills in working with younger employees. It was a job I loved with all my being. During a period of disruption to our industry and declining profits, I found out that I was being made redundant. My first reaction was feeling like the floor had been removed from under my feet — my whole identity and sense of safety and belonging felt under threat.”
But once Jamie’s initial emotional upheaval had passed, he was able to look at the situation with some perspective. It was only in hindsight that Jamie allowed himself the opportunity to grow.
“It was a painful time but one that I can now look back on with gratitude for the learning lessons it gave me.”
Having a tolerance for change is part of the process of self-actualization. As humans, we know we need to adapt and adjust but we’re also creatures of habit. It can be easy for us to accept things in life as fixed or permanent — and harder to challenge the status quo.
For leaders, it’s also an important piece to know that during times of change and disruption, you might want to place more emphasis on mental health, well-being, and belonging to ensure your employees know how they matter and why their diverse, unique perspectives are important to your organization.
Humans are social creatures — it's human nature to connect with one another. If employees feel as if they don’t belong or their positions or psychological safety is at threat, they can’t give or be their best.
It's important that self-acceptance and self-growth are part of the conversation, especially at the leadership level.
Why physiological needs matter
From the perspective of staying alive and well, know that to create a practice of mental fitness, the basics matter. Even ambitious, self-aware people forget that sometimes, we have to care for our basic needs.
Human motivation can come into play here as well, which asserts that we each have a set of basic needs that must be met. This includes biological and psychological, safety, belongingness and love needs, self-esteem, and self-actualization.
“The times when I feel like I’m doing a lot of learning and growing are sometimes moments when I need to remember to go back to the foundations,” shared Johan, a product designer. “In my busiest of weeks, when lots of meetings get scheduled or we’re pushing for a deadline, I can lose track of time and find myself skipping lunch. By the middle of the afternoon, I’ll pause and ask myself, ‘Why am I feeling so drained?’ and then I’ll remember that it’s been hours since I’ve eaten. I have to remember and stick to good routines around my diet, sleep, and exercise.”
Practice gratitude, awe, and wonder
Nothing can be as beautiful as a pastel-hued sunset or the sense of wonder you get when connected to some of nature’s magical qualities like wondrous patterns of tree bark. You might feel a sense of awe experiencing something seemingly mundane through a child’s eyes — like watching the child light up after petting a neighborhood dog.
Evidence shows the benefits of gratitude and appreciating the gifts in our everyday lives are ten-fold. While it may seem challenging to tear ourselves away from our screens in such a hyper-connected, digital age, see time to practice gratitude, awe, and wonder, as part of the process of stepping into the space of creativity, abundance, and room to grow.
Though the characteristics of self-actualization may take a lifetime to build, a lifetime is exactly what each of us has.
*Author’s note: the names and examples are fictional and used for illustrative purposes
Source: Betterup
]]>All about journaling
Before integrating journaling into your daily routine, it’s important to understand what it really means and why it’s beneficial.
What is journaling?
Journaling is a written account of your thoughts and feelings as you navigate everyday life.
The beauty of journaling is that there’s no right or wrong way to do it. It’s a deeply personal experience that can take many forms.
One day, journaling could look like a diary entry, similar to the ones you may have written when you were a teenager. The next day it can be a list of things that bring you joy or a list of goals you want to achieve.
Developing a journaling habit can help you work through your emotions, especially when you’re feeling anxious or sad. It can also help you grow, become more self-aware, and gain meaningful insights.
For these reasons, journaling is one of the best self-improvement tools.
Having said that, it’ll come as no surprise that some of the most successful people in the world, including Richard Branson, Warren Buffet, and Arianna Huffington have kept journals throughout their lives.
Benefits of journaling
While the act of writing things down seems simple enough, the results are powerful. Here are just some of the benefits of keeping a journal.
1. Improves mental well-being
One way to deal with intense emotions and uncertainty during difficult times is to find a healthy outlet for them in the form of a journal. Journaling is proven to have a positive effect on mental health and reduce the effects of anxiety and depression.
2. Strengthens the immune system and recovery time
You’ve likely heard the expression, “An apple a day keeps the doctor away.” Well, it turns out journaling can have the same effect.
In a 2018 Cambridge study, participants were asked to write about their deepest thoughts and feelings surrounding the most stressful or upsetting events in their lives.
Four months later, those who wrote about their experiences for 15 minutes a day reported fewer visits to the doctor and fewer sick days.
Not only is journaling linked to long-term decreases in health problems, but it also helps you heal faster. Another study found that expressive writing helped speed up wound healing in older adults.
3. Gives you a place to express gratitude
One of the best ways to express gratitude is by keeping a gratitude journal and writing down things you’re thankful for. Gratitude is proven to activate areas of the brain that are connected to positive emotions.
Feeling grateful also overpowers negative emotions, boosts optimism, and makes you more compassionate.
4. Helps you work through challenges
Journaling is proven to help people heal past wounds and challenging experiences.
A recent Duke University study asked participants who experienced a recent traumatic event to undergo a six-week writing ‘intervention.’ This consisted of various writing prompts, including expressive, poetic, transactional, and mindful journaling.
The study found that writing increased participants’ resilience and decreased stress.
5. Helps you set and accomplish goals
One of the most effective ways to achieve your goals is to write them down.
Putting your goals on paper helps you visualize them more clearly. Visualization is a powerful technique used by elite athletes and CEOs. It involves imagining that what you want to achieve is already yours.
In 2020, Dr. Gail Matthews from the Dominican University of California found that people who write down their goals have a higher chance of accomplishing them when compared to those that don’t.
The importance of journaling
The only way to reap all the rewards that come with journaling is to be consistent. This means making journal entries a daily habit rather than an occasional hobby.
Writing daily is a powerful way to do inner work. It can lead to insights and breakthroughs and help you process difficult emotions and situations.
Learning how to write a journal is also a great mindfulness practice because it helps you focus on the present moment. Being present without worrying about the past or future is a very calming and peaceful feeling that relaxes the mind and body.
The calming effects of daily journaling can also help treat emotional exhaustion. For example, incorporating 20 minutes of journaling into your nighttime routine can help you unload heavy feelings of stress before bed.
We could spend all day talking about the many benefits of keeping a journal. But how do you start one?
The process is simple, yet looking at that first blank page of your notebook can feel daunting.
How to start journaling (and make it a habit)
Starting a journal can seem intimidating at first. Like any other habit, it takes a while before it becomes a repetitive part of your lifestyle.
Here are some journaling tips to help you start and keep a journal.
1. Find the journaling techniques that work for you
Many people prefer keeping a paper journal because it helps them develop and express ideas more clearly. But putting pen to paper isn’t the only way to journal.
When you first begin writing, it’s important to find the method that works best for you.
You may find that the ease of using a laptop makes journaling more enjoyable for you. You also don’t have to limit yourself to one method.
Say you prefer handwriting, but you get a burst of inspiration during your morning commute on the subway. In that case, you can use the notes app on your phone to jot down your thoughts before you forget them.
2. Let go of judgments (write for your eyes only)
There’s no right or wrong way to journal. When you’re writing, it’s important to practice self-compassion and leave your inner critic at the door. Journaling is a judgment-free zone.
Don’t worry about things like grammar or spelling. You’re writing for your eyes only, not for an audience.
When you’re self-critical or afraid someone will read your journal, you tend to censor yourself and be less authentic and honest.
3. Keep expectations realistic
When you first begin journaling, don’t expect to write pages upon pages filled with insightful thoughts.
Having unrealistic expectations can actually discourage you from continuing your journaling practice because you don’t immediately see progress.
Like any other habit, you need to set realistic goals and take baby steps in order to see results.
4. Create a writing routine
It’s easy to write on days when you’re feeling inspired and motivated. But what about when you’re not?
Creating a writing routine and scheduling journaling time can help you stay on track, even on days when you’re feeling uninspired.
For example, you can set time aside every morning after breakfast or every evening before bed, even if it’s just for five to ten minutes. This time blocking method allows you to prioritize journaling and incorporate it into your schedule.
5. Journal about anything that comes to mind
When it comes to what you want to write about, the possibilities are limitless. You can write about your day, your thoughts and emotions, or something that inspired you.
You can also use it as an outlet to release heavy emotions like anger, frustration, or sadness. Putting these feelings down on paper can free you from having them lingering in your mind.
In her book “The Artist’s Way,” author Julia Cameron talks about one method that can help you journal if you’re not sure where to start. It’s called the ‘Morning Pages.’
Each day after you wake up, open your journal and start writing three pages filled with any thoughts that come to your mind.
This stream-of-consciousness writing has been therapeutic for those who have tried it. It's helped them process emotions, gain clarity, and unlock their creative side.
6. Use journal prompts
There will be days when you’re staring at your journal and have no idea what to write about.
Don’t fret — there are countless journaling prompts online that can help you overcome your writer’s block. Here’s a list of things to journal about on the days you feel blocked:
7. Get creative
Don’t be afraid to express yourself and be creative. Journal writing isn’t just prose. It can be poetry, sketching, art, lyrics, or anything else that allows you to express yourself.
How to keep the habit
Learning how to start journaling is the easy part. It’s making it a daily habit that takes self-discipline.
But nobody said building good habits happens overnight.
If you stick to it, you’ll start to see the positive outcomes of journaling manifest in your personal and professional life. Use it as a tool for personal growth, self-discovery, relaxation, or visualization. There’s no right or wrong way to journal. Make it your own.
Source: Betterup
]]>5. Connect with others
We are social beings. We instinctively seek out and establish relationships with other people. Social connection is part of our survival; interpersonal relationships sustain us and improve our physical, emotional and mental health. Conversely, isolation and lack of social connection can be detrimental to our wellbeing. If you’re feeling isolated and disconnected begin by reaching out to family and friends for support. Or be courageous, join a club or hobby group and begin forging new social connections!
And the best part? Taking the time to prioritise self-care will have a positive flow on effect many aspects of your life. Self-care done well can improve your mental and physical health, your relationships with those around and uphold your sense of wellbeing.
Here are my tips for navigating both the culinary and emotional aspects of the holiday season for anyone who wants to celebrate healthfully and joyfully and especially for the plant-based crowd.
Food and Entertaining
Be a subtly persuasive guest: If you’re invited to a gathering where you suspect there will be limited food choices, volunteer to bring something really delicious (and preferably healthy) to share.
I’ve found that the best way to “spread the gospel” is by showing how tasty and satisfying vegan food can be.
People are much more interested these days. So, bring plenty of what you’re making, as I’ve found that everyone wants to try some of what we’re having.
Be a fabulous host: If you’re hosting a holiday gathering, it doesn’t have to be an 8-course meal that will leave you feeling exhausted and broke.
If you want to host a gathering and want to do something simpler, think of a vegan holiday appetizers and wine buffet, or a mid-day brunch. Both of these options can be lots of fun and infinitely simpler than a multi-course dinner.
No matter what kind of event you’re hosting, also inquire about your guests’ food allergies in advance.
Think potluck: These days, when everyone is so crazy/busy, no one minds bringing one dish to share. Potlucks are fun and festive and give everyone a chance to share favourite dishes.
If it’s your house or apartment, you’re perfectly within your rights to set the rule of vegan dishes only. I’ve done that for years, and no one minds. It gives your guests a chance to stretch their skills and try new things.
If someone is truly befuddled, ask them to bring a simple salad, bread, or wine.
Have fun veganizing old favourites: Emotionally fraught as holidays can be, at their best, they can be times of comfort and nostalgia.
Aside from how wonderful it is for you to enjoy an old family recipe, show your guests how tasty and healthy a vegan holiday can be. Give them the taste.
Tease them with a “vegg nog” instead of an egg nogg. Show that you can still have mashed potatoes and gravy. Prove that stuffing can be just as delicious if not stuffed into a bird.
This will not only have your guests coming back every year. They may even spread the word that a vegan holiday isn’t at all about sacrifice and deprivation.
Veggies and fruits center stage: Even if you love comfort foods, give seasonal produce a bigger role in your holiday fare than starches and sweets.
Use an abundance of seasonal vegetables, including a variety of squashes, pumpkins, sweet potatoes and other root vegetables, the cruciferous vegetables, and fresh greens.
Use lots of seasonal fruits — on their own and in desserts to reduce temptation to overdo sugary sweets.
Vegans enjoy fruits, vegetables and salads during the holiday season
Social and Emotional Considerations
Stand firm: If you’re a new vegan, it’s easy to be apologetic or waver if you’re questioned about your choices.
I’ve been vegetarian (which was weird enough 40 years ago) and then vegan for more than a decade now.
In all those years no one has gotten under my skin, because I won’t let that happen
Show confidence in your choices, and people are less likely to try to mess with you.
Save the debates for another time: If someone provokes you, intentionally or not, and you must say something at the holiday table, don’t stoop to their level. Keep it simple and make it about yourself, not them.
“Being vegan makes me feel great physically, and I have a huge amount of mental energy”, is something I repeat often.
If someone gets right in your face about your choices, or asks a point-blank question like: “What’s wrong with dairy? After all, the cow doesn’t have to die” (one I hear a lot), I say:
“I’ll be glad to share what I know about animal agriculture. But this isn’t the time or place for graphic details. If you really want to know, I’ll be glad to discuss this with you privately, when we’re not eating.”
vegan-meal
Don’t succumb to guilt. Especially if you’re a new vegan in a non-vegan-friendly family, you might get those sad-eyed or withering looks from your parents, aunts and uncles, or grandparents:
“What? You’re not going to have some of the XYZ, after so-and-so worked so hard to prepare it?”
Be firm, and neutral: “I don’t eat XYZ any more, but I’m sure it’s delicious, and there will be more for everyone else.”
Repeat as needed. The first year will be hardest. By year three, they’ll likely get tired of laying on the guilt.
Practice gratitude: Remember how fortunate those of us are who can actually make all the food choices we prefer, right down to buying the organic version of something.
So many people around the world go hungry and lack basic food security. Remembering that we’re among the lucky ones really helps put a lot of other, more petty things into perspective.
Give back: Following the last tip, do whatever you can around the holidays within your means, to alleviate the suffering and/or difficulties of fellow humans and animals.
Even if you don’t have a lot of spare cash, you can donate your time, or goods you no longer need to women’s shelters, food banks, animal shelters or farm sanctuaries, and the like. As vegans, we all understand that compassion stretches far beyond the kitchen.
Source: Jeunessima
]]>Source: health.harvard
]]>Source: Newlifenutrition
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8. Asparagus – Another wonderful grilled summer vegetable – asparagus. Filled with prebiotic fiber and antioxidants, asparagus is a must for your summer grocery list.
The prebiotics stimulate healthy gut bacteria growth while the antioxidants help prevent colon cancer.
9. Bananas – Bananas are a quick snack for kids and parents on the go. They are a great source of vitamins, minerals, fiber, and prebiotics. Make sure you buy bananas a little under-ripe since the unripe bananas are full of resistant starch which gives the bananas their prebiotic effect.
10. Dandelion – Surprisingly you can eat these dandelion flowers you see growing in your yard and what’s even better – they are rich in fiber and prebiotics for your gut. Their similar taste to arugula makes them great for salads or even boiled up for tea.
If you pick your own be sure to avoid the dandelion’s treated with weed-killer – a not so healthy option for your gut.
Healthy Gut, Healthy You
The trillions of microorganisms living in your gut need food to survive, just like us. If you are feeding your gut processed and unhealthy foods – we are directly feeding bad bacteria, giving them an invitation to set up shop and create havoc.
But, if you are eating nutritional foods filled with prebiotics, probiotics, vitamins, and minerals you’re strengthening your body to fight off a laundry list of diseases.
Gastrointestinal issues can be detrimental to your health, so it’s important to keep your diet on track. It can be hard when you’re always on the go, adding these nutritional foods to your diet at least once a day can help balance your gut bacteria.
Source: Arshad Malik MD
]]>How does one maintain gut health during the summertime?
With some careful planning, you can ensure a healthy gut over the summer. Enjoy your vacations or relaxing beach days comfortable in the fact that you are taking precautions to make certain your gut also has a marvelous time. A sampling of the simplest practices you can use to ensure your summertime health include:
Drink plenty of water: Remain hydrated, specifically in the event that you are spending time in the sun and sweating profusely. Dehydration may cause constipation, along with additional bothersome digestive woes.
Consume fiber-rich foods: Eat some dark green veggies and add some delicious summer fruit to your diet to maintain your fiber consumption, which boosts digestion.
Probiotics are your friend: Your digestive system contains a distinct balance of good bacteria. One way you can aid in your gut wellness is by lending support to those beneficial bacteria with probiotic foods and supplements.
Plan meals strategically: Those summertime treats may be fun in moderation, but always try to plan ahead for healthy dinners to be sure you don't put your digestive system into overdrive.
Get a reasonable amount of exercise: Stay aware of any extreme humidity or heat warnings, but a leisurely jog around your neighborhood before the sun is high is a fabulous way to ensure your gut stays active.
Keep a healthy summertime digestive system
The summer months can force your digestive system to labor harder to keep your body healthy and functioning properly. Give your gut the gift of good health during the summertime, and be sure to practice healthy habits that will make sure you don't have to waste a second of your summer feeling under the weather.
Source: Gi.md
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