I think it's time for us to Begin Healing Our Bodies 🙏

! Unbelievable Deal !

With This Book Right NOW

Grab It While You Can

Cauliflower, Potato & Spinach Curry with Beluga Lentils😋

A nice addition to my Cauliflower & Puy Lentil Curry.

Thanks for sharing - vegan.vitaminrecipies⁠

@vegan.vitaminrecipies⁠

@helens_vegan_kitchen - Original Recipe

 

Here’s to Having a Healthy and Happy🎄Christmas🎄

 

Just have to love these from Jamie Oliver's Recipes on C4 #jamieseasychristmas

My favourites from this are…

Nice one Jamie

UCF Health: Superfoods For Super Health

Best Choices For Eating Healthfully

Every Day Super Foods

Super foods are pure unprocessed whole foods that have a wide variety of vitamins, minerals and antioxidants. They are nutritional power-houses that have a high phytochemical/phytonutrient content, which is known to have disease-fighting properties. Phytochemicals/Phytonutrients can strengthen the immune system, reduce inflammation and reduce the risk of cancer, heart disease, high cholesterol and diabetes to name a few.

What are Phytonutrients/Phytochemicals?
They are chemicals in plants - apart from vitamins, minerals and macronutrients - that are incredibly beneficial to our bodies. The term "phyto" comes from the Greek word meaning plant. There are thousands of them and they have various functions. They can be antioxidants, boost the immune system, be anti-viral, anti-bacterial, anti-inflammatory and help with cellular repair. Fruits and vegetables that are brightly coloured tend to have high concentrations of these chemicals and the highest concentrations are usually found in their skins. Examples of phytonutrients you may have heard about are lycopene in tomatoes, carotenoids in carrots and anthocyanins in berries.

What we eat has an incredible impact on our bodies and even our lives. Our diet affects how we feel, our mood and energy levels to name a few and if we follow a healthy diet, it can help guard against so many diseases. Eating a wide variety of healthy foods, including superfoods helps to ensure that we give our bodies the best - and of course whenever possible, try to eat organic foods.

Meet the Super Foods
Below is a list of the more common, easily obtained super foods that we can easily find in our stores most months of the year. To find out more about the functions of certain vitamins and minerals, you can go to the handy vitamin and mineral chart.

Almonds: They are a great source of calcium - containing four times more calcium than milk, magnesium, iron, potassium, zinc and vitamin E and are high in protein and fiber . They also contain monounsaturated fats which help prevent heart disease. Eat them raw to maximise their super food goodness.

Apples: To me, apples are an amazing super food that my whole family loves. They contain quecitin which is a phytonutrient that helps prevent damage to LDL (good) cholesterol, keeping the arteries healthy thus lowering the risk of heart disease. They also contain pectin which is a soluble fiber which helps so lower the bad HDL cholesterol levels in the blood. Pectin also binds with heavy metals such as lead in the body and removes them from the gut.

Avocados: Despite previous bad press, avocados are a deliciously nutritious super food. They are high in healthy monounsaturated fat, fiber, Vitamin E, potassium and folic acid (folate). They are the best fruit source of beta-sitosterol which is a substance that can reduce total cholesterol as well as being high in lutein which is known to protect against cataracts, keeping the cardiovascular system healthy and preventing prostrate cancer.

Beans: Beans are an incredible super food high in antioxidants and a great source of soluble fiber which traps bile that contains cholesterol in the digestive tract and removes it from the body before it is absorbed. They are high in protein and incredibly low in fat and can help lower cholesterol. Beans help keep blood sugar stable which is beneficial to those with diabetes. Beans are also known to reduce the risk of cancer - especially breast cancer. They contain calcium, potassium, vitamin B6, magnesium and folic acid (folate).

Blueberries: They contain incredibly high amounts of antioxidants including a flavonoid called anthocyanins which combat the effects of toxins and pollution and are thought to have anti-ageing properties. Blueberries also contain ellegic acid which is a phytonutrient thought to prevent abnormal cellular changes. They are also anti-inflammatory, reduce allergic reactions and keep capillaries healthy which is great if you bruise easily or have varicose veins. Blueberries help strengthen the immune system and are a great source of vitamin C and fiber.

Broccoli: Broccoli contains more vitamin C than oranges and is high in beta-carotene and potassium which help to reduce the risk of heart disease. Is an amazing super food that contains anti-cancer substances, especially helping to prevent gastric cancers, breast cancer and stomach ulcers. Broccoli increases the body's resistance to illness and aids the body's detox capability. It is rich in glucosinolates which seem to detoxify all sorts of toxins including carcinogens, which are substances that can trigger cancer. Studies have shown that eating broccoli and other cruciferous vegetables such as cabbage, cauliflower, brussels sprouts, radish, turnip, cress, horseradish, kale, kohlrabi and mustard three times a week can lower your risk of colon cancer by up to 60 percent!

Cinnamon: Cinnamon is great at stabilising blood sugar levels and studies have shown that just ½ teaspoon of cinnamon a day can lower the bad LDL cholesterol level in the blood. It has even been proven that cinnamon can help relieve arthritis pain and is a great source of fiber, calcium, iron and manganese.

Flaxseeds (Linseeds): Flaxseeds are the best plant source of Omega 3 fatty acids which reduce the risk of heart disease, stroke and inflammatory diseases. It is excellent brain food and contains high levels of a phytonutrient called lignin which helps improve cholesterol.

Garlic: This super food contains powerful antioxidants and has amazing cancer-fighting properties. Garlic lowers cholesterol and prevents the deposits on artery walls - called atherosclerosis. It also thins the blood which is a safer, healthier alternative to taking an aspirin every day which can cause bleeding in the stomach. Studies have shown that garlic has the ability to prevent development of breast, colon, prostrate, skin, stomach and oesophagus cancers. It is a brilliant immune-system booster and encourages the growth of cells that attack cancer cells. Garlic can also help prevent stomach ulcers and stomach cancer. It contains high levels of a phytonutrient called allicin which gives garlic so many of its healing properties.

Honey: This delicious super food is a fantastic immune system builder. It is high in antioxidants which protect our bodies against free radicals. Honey is anti-bacterial, anti-viral and anti-fungal. Raw honey is the best as the processing of honey often removes the phytochemicals found in the honey and propolis. Some phytochemicals found in propolis are known to have anti-tumour and cancer-preventing properties.

Kiwi Fruit: Kiwis are great because they contain more vitamin C than oranges and are also an excellent source of potassium, vitamin A and vitamin E. Vitamins A, C and E are antioxidant vitamins that protect us against free radicals - protecting us from all sorts of diseases ranging from cancer to cardiovascular problems and obesity. They are also high in fiber which helps control blood sugar, lower blood cholesterol levels and protects us against intestinal cancers and heart disease.

Low Fat Yoghurt: Has a higher calcium value than other dairy products and also contains protein and potassium. Many are enriched with probiotics which improve the balance of bacteria in the gut.

Oats: Oats are a wonderful whole grain super food. A bowl of oats is the best way to start the day - especially if you have heart disease or diabetes. Oats are high in fiber, antioxidants, manganese, selenium, vitamin B1, magnesium, phosphorous and protein.

Olive Oil: Can help reduce the risk of heart disease, heart attack and stroke as it is high in monounsaturated fat.

Onions: Onions have cancer-fighting properties due to the sulphur compounds and quercetin. Quercetin is a flavonoid which boosts the immune system, reduces inflammation and promotes detoxification. Onions as well as leeks and garlic can lower the risk of breast, stomach, lung and oesophageal cancers.

Oranges: They too have disease and cancer-fighting properties. They contain a flavonoid called hesperetin which protects against heart disease, infections, inflammation and cancers. They also contain potassium, folic acid (folate) and lots of pectin which lowers cholesterol.

Pomegranates: Are rich in cancer-fighting antioxidants and phytochemicals that can also help reduce the risk of heart disease and lower cholesterol. Pomegranate juice is becoming very popular and has shown to increase blood flow to the heart. A study has shown that people who drink the juice have more oxygen going to their heart during exercise.

Pumpkin: Pumpkins are high in beta-carotene and are the best source of a powerful cancer fighter called alpha carotene. They also contain high levels of Vitamins C, E and B5, potassium, calcium and fiber. Pumpkin seeds are a great source of zinc and essential fatty acids.

Quinoa: Quinoa is one of the best super foods we can get. It is high in protein - which is great for vegetarians - as well as being high in fiber, iron, zinc, vitamin E and selenium which helps control weight and reduce the risk of heart disease and diabetes.

Salmon: Is a great source of Omega 3 fatty acids which is essential for brain and heart health. Omega 3 fatty acids also protect against cancers and relieving diseases such as asthma and rheumatoid arthritis.

Soy: Soy contains lot of soluble fiber, omega 3 fatty acids, as well as disease-fighting phytonutrients that can help reduce the risk of cancers.

Sweet Potatoes: They are high in vitamin A, beta-carotene, vitamin C, calcium and potassium.

Tea: Black and green teas are known for their antioxidant properties and can help prevent against breast, lung and digestive cancers. Green tea contains powerful antioxidants called phytophenols that protects cells from free radical damage. Studies have shown that people who drink more tea have higher bone density, thus tea can help prevent osteoporosis.

Tomatoes: Tomatoes contain high levels of lycopene which has powerful cancer fighting properties - especially prostrate, lung and stomach cancers. Cooking the tomatoes ensures that the lycopene is more easily absorbed in the body, increasing its effectiveness. Tomatoes are also high in potassium, beta carotene and vitamin C.

Walnuts: They are high in essential fatty acids - especially omega 3 fats - which are crucial for heart health. A quarter cup of walnuts provides 90 percent of the daily value for omega 3 fats. Studies have shown that eating a handful of nuts five times a week reduces the risk of heart attack by between 15 and 50 percent. Walnuts are also a great source of vitamin B6, manganese and copper.

Article Source: https://EzineArticles.com/expert/Catherine_Zehrt/409239

Article Source: http://EzineArticles.com/2978860

Full Body Workout NO GYM *BEGINNERS FOLLOW ALONG*

Strengthen the Core, Legs, and Shoulders while improving Mobility and Movement

This routine will help improve Strength, Mobility, and ensure you are moving through full range of motions.

5 Ways A Bodyweight Workout Can Benefit You

Performing a bodyweight workout has something for everyone.

If you have a functioning body... there is no reason to keep complaining about being out of shape.

You don't need expensive gym memberships, costly equipment or even a lot of time to perform a highly effective bodyweight workout... and reap the rewards.

Let's look at what a proper bodyweight workout can do for you...

1. Bodyweight Workout For Strength

When most people think about improving strength they don't think about doing a bodyweight workout... but rather some sort of resistance training.

Unfortunately for them, they are missing out on one of the most effective, versatile and efficient strength training methods in existence... your own body.

The vast majority of people cannot effectively control their own bodyweight while performing different movements... a fact which can be rectified by performing a bodyweight workout.

An increase in strength occurs when your body is routinely exposed to an environment where a strength increase is necessary for performance.

In many cases, your own bodyweight is sufficient for providing the resistance necessary to instigate bodily changes for increase in strength.

In my opinion, you should not even attempt other forms of resistance exercise without first being competent in the moving your own bodyweight.

And for the die hard weight lifter, a bodyweight workout of one arm push ups, one legged squats and one armed pull ups are extremely challenging and will test your strength like no other.

2. Bodyweight Workout For Endurance

Performing a high repetition bodyweight workout is an excellent way to improve muscular endurance.

Simple exercises like push ups, air squats and chinnies become extremely challenging when higher reps are used.

There are many aspects of strength... and strength endurance can be very important when facing the challenges of sport, work and life.

A good bodyweight workout can prepare you to meet those challenges with excellence.

When performing a bodyweight workout for muscular endurance... just remember to not sacrifice quality for quantity.

3. Bodyweight Workout For Metabolic Conditioning

Metabolic conditioning is commonly referred to as "cardio".

When most people think of cardio... they think of running on the treadmill, riding a stationary bike, etc.

However... Performing a bodyweight workout comprised of bodyweight calisthenics exercises is an excellent way to improve cardiorespiratory endurance.

A bodyweight workout that includes exercises like jumping jacks, mountain climbers, burpees, etc. have the advantage of improving strength and muscular endurance as well as cardiorespiratory endurance.

4. Bodyweight Workout For Fat Loss

Fat loss is the reason a great deal of people perform physical fitness workout programs.

Performing a bodyweight workout comprised of bodyweight exercises and calisthenics exercises can produce an environment for your body that makes it want to get rid of unwanted fat.

The bodyweight exercise portion of your bodyweight workout will add lean muscle needed for strength improvement that will raise your metabolic rate... even when you are not working out.

The calisthenics portion of your bodyweight workout will raise your heart and respiratory rates and burn up calories.

5. Bodyweight Workout For Total Body Transformation

Performing a bodyweight workout by mixing and matching different bodyweight exercises and calisthenics exercises is an effective and efficient way to transform your whole body.

Muscular strength, muscular endurance, metabolic conditioning and fat loss can all be targeted within the same bodyweight workout.

The successful transformation of your body from unfit to fit is directly related to your ability to produce an environment in which your body must get stronger, add lean muscle, improve cardiorespiratory endurance and burn unwanted fat... and a proper bodyweight workout can create that environment.

In Conclusion...

There is nothing keeping you from performing a bodyweight workout right now a improving strength, conditioning and fitness... as well as transforming your body into the body you have always wanted.

As you can see... you are out of excuses.

You don' need expensive gym memberships, costly equipment or a tremendous amount of time t perform an effective bodyweight workout... all you need is your own body and the desire to improve.

Learn how to use the "gym you were born with", and perform, feel and look better than ever before... without costly equipment or expensive gym memberships. 

Article Source: http://EzineArticles.com/147332

Why is the Science of Nutrition Ignored in Medicine? | T. Colin Campbell...

Thank Goodness For More Awareness of Good Nutrition Over Drugs.

How would it be if it was the first consideration on the agenda of doctors, before prescribing drugs?

Let Food Be Thy Medicine...

"... And medicine be thy food" is the iconic quote by Hippocrates, who is considered to be the father of medicine (although medicine was studied, written about, and codified over a thousand years before he was born).

The first medicines were not drugs, but plants and herbs. Even today, most medications and the most common and long lasting ones, are herbal based. There have been many drugs in our time (nearly all of them) that no longer work because we have developed immunity, the germs are stronger, or they are unsafe. It is not true with herbs. While a few are endangered and no longer used (legally), they still work.

Here's an example: MRSA is believed to be mutated because of the anti-biotic overuse in people and livestock. Yet, garlic still quickly kills it and there are several Chinese hospitals that used garlic to disinfect. Herbalists learned what worked over time.

The first herbalists were simply people who chose good tasting plants. They noticed they felt better eating one thing over another. As time went on, shaman and medicine men and women were given special places of honor, because they knew how to use plants and food to heal. Many women in Europe were the wise women of the village because they knew herbs. If your child was sick, you visited the wise woman.

Herbalists today are few and far between. Many were driven underground and the science forgotten. Others were killed for witchcraft. Up until the early 1900s, herbs were commonly prescribed by doctors. In fact, most doctors at the time were herbalists and naturopaths.

So, what happened? Many doctors will tell you that we found science and it was more reliable. This is true. But it ignores the dark side. It was and still is common practice to denounce, persecute, fine, and kill (yes, kill) people who practice the old methods of herbalism, naturopathy, and nutrition. In fact, it was only in 1987 that the age-old chiropractic medicine was finally accepted as valid, yet some still denounce as quackery. Currently, in many states in this country, telling a person that a donut can make you fat is illegal. Thankfully, PA has rejected this insanity.

Herbalism and alternative therapies are making their way back into common use. In our area, we proudly host acupuncture, herbalism, aromatherapy, reflexology, iridology, Shiatsu, chiropractic medicine, Ayurveda, homeopathy, massage, reiki, and Chinese Medicine, among many others.

We are finally catching up to the rest of the US and the rest of the world for treating the whole person, not just the disease. The US is 37th in the world for health (Central PA is even lower), behind Costa Rica and a few Middle Eastern Countries, according to the WHO. We are #1 in the use of drugs, more than the whole of Central and South America combined. Many believe it is because we have placed such an emphasis on drugs and disease and avoid health and holism. We have a disease care system, not a health care system. Just ask about your exercise class or your nutritional classes. Preventative medicine is not covered (unless provided by a drug company).

By integrating herbs into your life, you increase your nutrition and your health. Knowing how to do that correctly is not as challenging as you think.

Like parsley? It has more Vitamin C per ounce than an orange. Sage can help clean teeth and clove can help relieve a toothache. Peppermint is a mood lifter and ginger helps settle stomachs. In fact, I use candied ginger to help relieve nausea when I'm flying.

I'm including more herbs and supplements into my programs. I have just completed and am now certified by Sage Mountain Herbal Center for the completion of an intensive apprenticeship with Rosemary Gladstar in the didactic, therapeutic, and field work of herbalism.

Christina Major is the Naturopathic Doctor and Holistic Nutritionist of Crystal Holistic Health Consulting. Crystal Holistic Health helps people, especially women, who have Type II Diabetes, High Cholesterol and High Blood Pressure lower their numbers, get off medication and increase their energy so they can save money, take back control of their lives and improve the health and happiness of their families.

Article Source: http://EzineArticles.com/8567498

Diets Don't Work! A Healthy Lifestyle Works - Interview with Dr. Heather...

Create Lasting and Enjoyable Healthy Habits over Quick Fixes, or Health Fads!

Would It Be OK If You Never Had to Diet Again?

You know how people are always on a diet? And everyone knows that the minute they stop their diet, the weight will come right back-maybe with a couple extra pounds attached. Most people would love to take weight off one time and keep it off forever.

Well, you can.

I'm here to tell you, STOP DIETING! Why? Because food matters. It's not something we should deprive ourselves of. Rather, we should eat food in the correct amounts, with balanced nutrients, at the correct time, according to our own body's specific needs, and our own tastes.

Is it really that simple? Yes. We know, because we see it all the time. After we teach people how to eat, they have reported to us that their cholesterol dropped 70 points, or their triglycerides dropped 70 points, or they went from Pre-Diabetic to no signs of diabetes, their pants are too big, their knees stopped hurting, or they are sleeping through the night, their blood pressure is down, they are taking fewer meds, they have more energy-sometimes in as little as 28 days-and all they have done is to eat properly.

Most people don't really want to suck their meals through a straw. Nor should they-unless they made that meal themselves, correctly. And most people want something that is easy. Well, what could be easier than eating food? You are going to eat anyway, so why not eat correctly?

We attach a lot of drama to food. Some of it's useful, like when we celebrate with it, or we find simple pleasure in its tastes and smells. Some of it's not so useful, like guilt, and reward. But what if we think of food as information for a moment? To the body, that's what it is: information that the brain uses to grow, to repair, and to maintain the body. The brain sends each molecule where it's needed, in the quantities needed, and at the times it is needed, like fat molecules to the brain to rebuild cells or carbohydrates to the muscles to fuel movement. Every single molecule you put into your mouth has a role to play in creating your health and your body composition. We really are what we eat.

The food choices you made 3 months ago determined the condition of your current batch of red blood cells! And the choices you make today are creating your future bones, skin, and organs.

Food is powerful. It is medicine. It is you. Learn to eat correctly, and you'll be in charge. You will no longer need to "diet". Instead, you will own a diet.

Article Source: http://EzineArticles.com/10004948

Our Beliefs can Empower & Inspire Us.

If we let them, some can dis-empower us or hold us back!

Let our True Core Beliefs drive us for our better good 🙏

The role of food in health | Dr Rupy Aujla | TEDxBristol

Can Food Be Our Medicine ?

Dr Rupy Aujla of 'The Doctor's Kitchen'

Explains How We Feed Ourselves Can Have The Biggest Impact On Our Health.

Food Is Medicine

In life, we are given too many choices; as a result, we make some bad ones. In particular, many of us make many wrong food choices when it comes to our diet: we eat what we are not supposed to eat, and do not eat what we are supposed to eat. In other words, we forget that food is medicine.

Food is medicine, because it gives the energy for growth and development. At birth, we all got our nutrients in the food consumed by our mothers during pregnancy. So, some of us were healthy babies, and some were not so lucky. After that, we are pretty much on our own, especially when we grow up. Our food choices produce the energy we need to grow and maintain our bodies throughout our lives. In that respect, food is medicine.

Food is medicine because we obtain self-made energy from food. As we age, our self-made energy from the food we have consumed over the years begins to decline, and this is evidenced by our inability or difficulty to cope with the stressors of life. These stressors may have come in many different forms, such as overexposure to sunlight, polluted air, contaminated water, and a host of other lifestyle factors of modern life. After decades of abuse to our bodies, our choices - whether we have made them knowingly, or they have been imposed unwittingly on ourselves - begin to take their toll, resulting in the development of chronic conditions and degenerative diseases. To add insult to injury, our metabolic slowdown that comes with the natural process of aging makes it even more difficult to maintain our health and energy. Instead of focusing on the concept of food is medicine, many of us begin to resort to a quick fix of our health problems, which is the use of dangerous pharmaceutical drugs.

Remember, all drugs are toxic chemicals that address the symptoms without removing the causes of our health conditions. Food is medicine; use good food choices instead of dangerous pharmaceutical drugs.

Hippocrates, the father of medicine, once said: "Let food be your medicine, and your medicine your food." Take a step further: Let food be the "only" medicine. If you have developed a degenerative disease, start thinking of food is medicine, in fact, the best medicine, if not the "only" medicine. Your body is designed to digest and utilize food to get its nutrients and energy. But only wholesome food can do that - not even supplements, because supplements are just what they are called.

If food is medicine - the "only" medicine for you, you will empower yourself with knowledge about food, and you will pursue a proper diet with high-quality, non-toxic, nutritious superfoods. That means, you will refrain from eating those commercially prepared and chemically loaded processed foods obtainable at the supermarket. When food becomes the "only" medicine, you will also learn to trust your body; that is, you will learn what your body is telling you, and how it responds to real, wholesome food. Food is medicine!

When you do become sick, you should also learn how to use herbs as medicine. Herbs from different parts of plants have different therapeutic values that promote self-healing without the use of dangerous pharmaceutical drugs. As a matter of fact, many common herbs, such as cinnamon, garlic, and ginger, have been used as "food" medicine for thousands of years. According to a Chinese saying, "You can never draw a line between foods and herbs. Herbs can cure many common ailments, such as constipation, cholesterol, high blood pressure, with little or no side effects. For example, use ginger 's anti-inflammatory properties to fight arthritis pain and nausea; use hawthorn berries for your cardiovascular health; use aloe juice to cure an upset stomach. So, why take dangerous pharmaceutical drugs?

If food is your "only" medicine, you will make good food choices, such as the use of healing foods for health improvement and self-healing.

Article Source: http://EzineArticles.com/5825480

How Failure is KEY to your Success (game changing advice)

Mindset for how to deal with failure

Small Steps to Success

Habits are essentially what define us. Good habits result in positive routines, efficiency and order. Reversely, bad habits take us in the opposite direction and lock us into rigid, negative patterns of behaviour.

Our happiness or lack thereof, success or lack of and even health and fitness levels are all tied into and the result of daily habits.

The stark reality is, we may know how to eat healthy, how to exercise and how to get in shape yet we find ourselves no closer to reaching our goals than we were months back. We may have the best intentions to improve ourselves but find we are still "wallowing" and practicing the same destructive habits.

What gives?

It is, for the most part, hard to form new, healthy, "lasting" habits even with the best intentions to become better. However, there is a way to move past these seeming "stumbling blocks" of resistance that arise and try to keep us locked into damaging, unhealthy habits.

What is this secret formula we can follow that renders these blocks neutral?

Believe it or not, there is a lot of science behind the process of habit formation and a "habit-forming" formula that actually works is available for anyone to use.

Here's the secret:

"Dream big; start small."

In other words, pick just one habit that you want to change for the better. Keep it small and attainable and focus your energy on that small/tiny habit for a period of 21 days to one month. By keeping it small and simple, you eliminate the temptation to say "no," and the more likely you are to keep going.

To be successful, this new "tiny habit" must be -

A behaviour you can do at least once a day

Something that takes less than 30 seconds to complete

Requires little effort but is relevant to the full behaviour

The key is to not "bite off more than you can chew." Literally. Drop the illusive idea that your life goals must be big audacious things that are only achievable when the timing is right, or you have better resources or you finally catch that "big break."

Waiting for your "big break" before moving forward is like Charlie Brown sitting in the pumpkin patch waiting for the "Great Pumpkin" to appear. It's not going to happen. In fact, it's the small steps... the baby steps that you intentionally take that "move energy" in the physical realm and this is what draws your "big break" to you.

Remember, you can't light a big fire, you must first spark it and then feed it kindling. View your life goals as tiny, daily behaviours (sparks) that are repeated until a successful habit is formed.

"Doing it" is what counts, and by keeping things small and attainable, you are much more likely to "do it."

What seeds of change would you like to see manifest in your life this week that could grow into a healthy character quality or habit?

Want to begin exercising? That's admirable. Shoot for just five minutes a day for one week. That's all it takes. You can do this!

Cooking from scratch? No problem. Set your sights on creating one meal from scratch daily or per week to begin with. Design it around your schedule without adding stress.

Want to get out of debt? Start by saving an extra "defined amount of money" per week. Or begin earning that much more weekly.

Don't try to earn it all at once.

Once you decide to create a new habit in a "small way" you harness the power of your subconscious mind making it easier to do once established.

Examine and select one small habit that you can start on today that will help improve your life status.

Take baby steps towards shifting this habit from negative to positive and find ways to stay accountable. Piggyback your new healthy habit onto an older, established habit or something you do on a regular basis and watch as it seamlessly becomes part of your routine. Easy peasy!

As your small tasks get easier to complete, slowly expand your goals and efforts while building more momentum with future victories. Racking up those "small victories," especially when beginning, makes it easier to continue enjoying more "small victories."

Wise Chinese Proverb:

"It is better to make many small steps in the right direction than to make a great leap forward only to stumble backward."

Article Source: http://EzineArticles.com/10533435

Binge sleeping explained & it’s role in insomnia.

Binge-sleeping, Naps And No Tracking Help Put Bad Habits To Bed

As we start the new year with a renewed focus on our health and wellbeing, it’s time to put some bad habits to bed… and sleep is no exception.

Last year we saw the start of the ‘clean-sleeping’ and ‘smart sleep tracking’ trends; but in my opinion, this quest for more shut eye resulted in us losing sleep.

Putting a number on how many hours of sleep we should get just isn’t realistic. When we talk about ‘good’ and ‘bad’ sleep we’re creating fear about something that is as personal to you as a fingerprint.

This constant concern about not getting enough sleep can cause us to actually lose sleep. I’m encouraging Brits to make 2018 the year we all say goodnight to sleep anxiety.

To help Brits shake off sleep anxiety this year here are my six trend predictions for 2018:

1. Sleep binging

Yes, a full night’s sleep every night is the ultimate goal, but for most people, this is an unrealistic expectation because they have children or work long hours. So, when you get the opportunity for a good, long sleep – take it.

Recharging your batteries with an extra-long slumber at the weekend or during a holiday is something we should embrace and enjoy. Regular sleep binges will help your body to do all the repairing it needs to do – so don’t feel guilty about having an early night, or an extra lie in.

2. The rise of the anti-trackers

Modern society has taught us to count everything. Whether it’s the calories we consume or how many steps we take each day, most of the time counting helps us to develop better habits.

However, putting a number on how many hours of sleep we should be getting can exacerbate anxiety about not being able to get enough. With more of us counting sleep rather than sheep, 2018 should be the time when we reflect as individuals on what we need, and what we can realistically achieve.

If you are someone who struggles to nod off, or you find yourself waking up during the night, don’t be tempted to check the time. This immediately causes your brain to calculate how many hours of sleep you’ve clocked and stimulates it with light, making it less likely that you’ll fall asleep again quickly.

3. Made-to-measure sleep

I hear people say all the time that they ‘don’t sleep well’, however, when you dig a bit deeper, most of the time they are comparing themselves with those (literally) closest to them – usually their partners or the people they live with.

Instead of judging yourself on the habits of others, ask yourself how you feel about your sleep. The amount of sleep someone needs really varies, and we need to think about our individual needs when it comes to getting a good night’s rest.

4. Losing the race to bed

This year we want to encourage people to lose the race to bed. In the evening, we naturally start to relax and feel sleepy, whether it’s in front of the TV or elsewhere. We then realise it’s time for bed and rush to prepare. This adrenaline stimulates our bodies and makes it harder to drop off.

I encourage people to lose this race to bed and instead do all the necessary bed-preparation before they sit down to relax. Get your PJs on and teeth brushed before chilling out. Avoid screens, dim the lights and let yourself relax. Once you feel sleepy, just take yourself straight to bed.

5. Holistic help

If you regularly struggle with sleep, or even if you just want to find out how to improve your personal sleep pattern, a health assessment is a great way to get feedback on your entire lifestyle.

During a health assessment at a Bupa Health Clinic, we show our customers that there’s no such thing as a ‘normal’ night’s sleep, and help to build a picture of what would work for you as an individual. This gets people to become more aware of their personal needs and follow their own rules about sleep. Rest assured, learning how to get a good night’s sleep will help with every area of your life as you’ll have more energy.

6. Boost energy levels with a nap

It may be hard to work around work but a short nap of 20-30 minutes can help improve mood, alertness and performance, especially in the early afternoon when blood sugar levels are low.

Just remember that naps shouldn’t replace long periods of sleep, as this is when the real work begins and our bodies really get the chance to rejuvenate and repair.

And like everything to do with rest, it’s entirely personal – naps may be great for some while others will find it difficult to include in their day-to-day routine – and that’s absolutely fine!

By :Dr Petra Simic

Clinical Director of Bupa UK Health Clinics

An Article from: www.huffingtonpost.co.uk

One of the Greatest Speeches Ever...

Steve Jobs

Such Wise Words 🙏

You Can Do The Hard Things

Former US President Theodore Roosevelt's wise words:

"Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty... I have never in my life envied a human being who led an easy life. I have envied a great many people who led difficult lives and led them well."

These positive, wise words can, unfortunately explain away negative situations such as "advance aging" because advanced aging is most often the result of backing off from doing the hard things, especially regarding our health.

In life, we are constantly tempted to take "the path of least resistance" because, well, it's the easiest and usually the quickest way. But easy does not translate to better nor does it translate to growth. Easy translates to lazy. And, when it comes to our health, lazy translates to disease and "advanced-aging."

An Exchange of Energy -

Have you ever really gotten anything of lasting value in your life without some form of valuable/energy/ monetary exchange? Certainly nothing that has any lasting value comes free because everything is an energy exchange.

When we put a little energy into accomplishing or achieving something, the "little" value we receive back matches. But when we push the envelope and challenge ourselves to do the harder thing, to reach beyond our current limits, our ROI grows expoentially.

There's no better example of this than lifting weights in the gym - one of the best things we can do to sculpt our bodies and strengthen our muscles. What's hard today, won't be after many repetitions. Enjoying the benefits that stronger muscles provides us demands that we continually challenge ourselves by adding more weight.

There is no gain in life without some sort of stretch/pain. It's called evolutionary growth and all human emotional, mental and physical challenges hold within them the greatest opportunity for growth.

Rather than avoid the "hard stuff," we need to see the "silver lining" hidden within the hard stuff and stop running away from a race we can never win.

Perceptions are Key

Shifting our perceptions is the starting point. Seeing challenges as opportunities for growth is the clear answer to confronting fear and eliminating its paralyzing effects. Challenges boost our adrenalin and energy output and increase our heart rate but not the same way as a "fight or flight" response would.

Different hormones are released when we're faced with challenges; we're more focused and able to access our mental and physical faculties easier.

We've become weak as humans, literally and figuratively because we "take the easy way out" too often. This explains the reasons we are currently experiencing a global health crisis.

We want to be healthier but it's "too hard to lift weights or make time to go to the gym

We want to be healthier but it's too hard to let go of unnecessary easy things eating up time

We want to be healthier but it's "too hard" to give up our destructive diet in lieu of nutrient dense foods

We want to be healthier but we don't want to take time to cook and prep our own meals. It's too hard and so we opt for "fast foods"... (the only thing fast about fast foods is how quickly they destroy our health).

We want to be healthier but want it as a gift, not something we've earned through "hard work" and as a reward for adjusted lifestyles

We want to be healthier without putting forth any "hard effort"

Easy doesn't push the envelope. Life is not set up to operate that way. Life is set up as a reward - give and take system. What you put in, you get out. It's really that simple.

Opportunity is missed by most people because it is dressed in overalls and looks like work.

-Thomas A. Edison

Pushing challenges aside and continuing to opt for the easy way sends very clear messages to our minds and to our body that we are satisfied with our lot in life. Life returns the same to us and rather than pushing the door to new opportunity wide open or healing us from the inside out, it begins the process of sedentary decay.

The raw truth is, we are either moving in a forward direction by tackling the "hard stuff" or we subtly move ourselves in a negative direction by staying in our comfort zone of safety.

Success at anything is directly connected to sacrifice. Sacrifice most often means giving up something in exchange for something else.

The "good" we're all searching for in life is cleverly wrapped up in a willingness to tackle the "hard things" rather than wimp through the easy ones. Our current health status is the perfect example and reason to begin tackling the "hard things."

It's time we traded our "easy path" false delusions about getting healthy for some real growth "hard solutions" because we cannot move forward or heal completely from any health crisis, personal or global until we address the causes. If we have not focused on and addressed the initial causes, it is only a matter of time before another global health catastrophe reappears cleverly disguised in a "different virus or disease."

"It is better to make many small steps in the right direction than to make a great leap forward only to stumble backward."

Article Source: http://EzineArticles.com/10546502

The benefits of open water swimming - Cold Comfort

Open Water Swimming Tips

Hi, thanks for reading this article. An adventurous swimmer like me and probably you as well, will always want to try out the open water swimming. I have had several experiences and incidents happen during my open water swimming. Now, I'm going to share this with you and I hope it benefits you!

#1 Never Swim Alone

It is going to be dangerous if you are doing open water swimming alone. Mother nature is very unpredictable. You will never know what can happen even if you are a strong swimmer. Before you swim, you can do all necessary arrangements for every possible problem, but trust me, it is always possible that something is not within your control. So, do inform lifeguard on duty, let them know your plan before your start your swim. If there is no lifeguard, then please ask your friend along.

#2 Check the temperature

Test the water temperature before you swim. It is going to be difficult for a swimmer if the water is freezing cold. You are advised to wear a wet suit to swim in cold water. It prevents you from muscle cramps and a running nose. Do not swim for too long in a cold water - then it will be difficult for you to stop shivering and you can suffer from jaw/teeth ache after that.

#3 Do stretch and warm up before you swim

This will give a signal to your muscle that they are going to work hard. It prevents muscle cramp during the swim. It is very dangerous if you cramp in the middle of open water swimming. As nobody could notice you easily. So, do spend 10-20 minutes to do the stretch and warm up before you swim.

Thank you for reading this article. I hope that this article benefits you.

Article Source: https://EzineArticles.com/expert/Tan_Jian_Yong/93752

Article Source: http://EzineArticles.com/1617392

What Happens To Your Body When You Swim Every Day

Exploring the Benefits of Swimming

Burning off the calories

We all know that swimming is a brilliant way for someone to exercise and that it is a great way to burn calories. You can reap the same rewards as running or other aerobic exercises, however, most people do not realise to what extent swimming can help. In comparison, a ten minute swimming session using butterfly stroke is the equivalent to 150 calories while running a ten minute mile would burn 100 calories. With a variety of different types of strokes, it is perfect for any age and ability to accomplish. Depending on the swimming stroke you choose to do, there are different targeted muscles, while the water provides a gentle resistance. Therefore due to this resistance, regardless of which stroke you end up doing, your body is still using its muscles to initially move itself through the water.

Increase your heart rate with lower risk

When you are swimming, the main benefit you will notice is that it works your whole body. With every stroke you do your heart rate is increased while at the same time your body is not experiencing the same impact which your joints would be if you were running or doing weights, so less stress. If you go swimming regularly, you will soon find that your muscles tone and your strength increases. As you continue to go swimming your bodies endurance levels will improve and therefore making it easier the more often you participate in this activity.

Healthy lungs and happy heart

As you are swimming and your muscles are getting the workout they need, the exercise is also working your insides as well. You cardiovascular system is working it hardest, improving your health and lungs long term. It is also advised that individuals who suffer from asthma should take up swimming, the humidity of the atmosphere of indoor swimming pools help with breathing. Also swimming as an exercise, is one of the most beneficial as the different breathing techniques used, for example, holding your breath assist with lung capacity and controlling breathing.

Tone muscles, builds strength and endurance

When swimming, you will be able to get a full body workout; this is largely due to the water creating much more resistance than you would have with air. You will be able to build up your strength overtime and if you continuously include swimming into your weekly exercise routine, you'll soon find that your body tones up quickly. With each stroke you pull your body forward you are strengthening your upper body, while toning your chest, stomach and arms. One of the most appealing features of swimming is that you can choose from the variety of different strokes in order to target the different muscle grows, for example, butterfly is a great arm and shoulder toner due to the energy exerted to. Another example is backstroke; the kicking of your legs will help with the muscle build up. Using a variety of the strokes will also keep you motivated and help you feel the burn. In order for you to stay up in the water, you are required to engage the use of your core muscles; abs, hips and stomach. The utilization of these muscles increases an individual's endurance and strength when moving in the water.

Good following injury or arthritis and MS

As we have already explained, swimming is a great exercise for increasing a person's strength and endurance. Alongside this it is also very good at helping a person maintain their flexibility. Aerobic exercise, whether it is aqua Zumba or water yoga are known for its health benefits. There has been research to show that those who suffer from such joint pain as arthritis and MS can find relief when incorporating regular water exercising. One of the reasons this maybe the case is because when you are swimming your limbs and spine expand which helps ease painful pressure on the body. Another period of when swimming is beneficial for the body is when you are recovering from an injury. When the muscles are weak and in the process of healing, gentle swimming and aerobic exercises and assist the joints and build up strength in the muscles.

Improve sleep and boost mood

Swimming is known to release endorphins in the brain, which is known as the feel good hormone in turn increasing a person's sense of happiness and positive impact. It is believed that swimming is a good way to relax your body and reduces anxiety. Whether it is that being in the water is often thought of as being soothing, most people enjoy being surrounded by water. The human need to be close to and connect with nature is often fulfilled when swimming. When swimming, it is often an opportunity for the mind to switch off and you to release the tension within yourself. This can leave a person relaxed and in a positive mood, and as a result being able to switch off and sleep better in the evenings.

Affordable, fun and don't forget the kids

There are a large variety of sports and exercise which a person can choose from, whether it is a team sport or something to participate in as a hobby. Out of everything, swimming is the most affordable to do. You do not require any equipment to be able to participate, all you need is a swimming costume and some water. Even if you are just splashing about, taking part in a water aerobics class or lengths of a pool, you will sure to have lots of fun and feel good which getting some exercise. Furthermore, it's a great activity for kids of all ages to participate in as there no levels to be achieved or age limits to surpass.

Article Source: http://EzineArticles.com/10288993