Staying Healthy and Dealing with a Setback!

Yoga---Homepage-02

I wasn’t always into fitness, but somehow I changed that. I truly believe we are all capable of achieving whatever we want to have in life, it is just a matter of taking action. We are all worthy of good life. Everyone has so much to offer to this world. And you CAN live a life you desire, you just have to start now! We can get so far with the right mind-set as long as we have the vision. Dream again! And dream big.

I don’t have a set fitness routine that I’d want to share, nor am I an expert in fitness, but I can share what has been working for me. You can find your own pace and see what works best for you.

Opt for healthier options:

Lemon3

  • Start the day with a lemon water – starting with a lemon water will set you up for a clearer mind all day. It is also refreshing and has vitamin C.
  • Eating healthy: Consuming more vegetables and less fatty foods. Cutting down on carbohydrates and having it less than usual. You don’t need to change your diet. Just choose healthier options.

green-tea

  • Green tea- another of my favourites. I can’t stress enough the importance of drinking green tea. It stimulates body’s metabolism, and it also aids in weight loss.
  • Switching from regular oil to olive oil – Olive oil lowers the bad cholesterol and raises your good cholesterol.
  • Exercise– Of course it goes without saying that exercise plays a big role in our overall well-being. You can choose to live an active life today or you can choose not to. Pick up an activity you’d want to do: Is it going to the gym? or is it maybe going for a run? If all fails, start commuting to work by taking the bus or train it. Walk to the bus stop. You don’t always have to take your car when going places. When you are out to do your grocery shopping, try to leave your car behind. You don’t want to do it alone? – make it a group activity: Try involving your siblings, parents, friends, or your partner. Make it fun. I try to get mine done, on my own, in the evening when I am out for a walk. It is like killing two birds with one stone – you get your grocery shopping done while getting done with your exercise. Also, during my studies in the UK, I remembered looking for any opportunity to walk from point A to point B. Never had to take a bus or a train. You can also choose stairs over elevators, which is again something I picked up during my stay in the UK. I am grateful for those experiences because I know what is better for me now.

It is the little things that matter!
How do you stay fit mentally? You can feed your brain with positive thoughts, and constantly count your blessings. Having a positive mind-set is so important, and be thankful for everything in your life. Lastly, meditation helps with our mental well-being; it improves concentration levels and helps us to stay better focused in achieving our goals. Spare some time for meditation. You can check out my following blogs for tips on how to bring more positivity and gratitude in your life.

Click here
Click here
Click here

I want to wrap up this blog with this quote:

“When you hit a bump you pick yourself up and you keep going. Things don’t always turn out the way you imagine. Life deals you a hand and no matter what card you’re holding, you have to play it. …and it’s hard and it never stops being hard. But you learn …and you change … and you grow.”

I couldn’t agree more with these sayings, I am sure many of us can relate to it.

How do you deal with a setback and how do you manage to stay healthy?

Exercising and Well-being

www.shape.com

shape.com

Benefits of Exercising on Our Mental Well-being

It is no surprise that in general people are becoming more health conscious, and are looking after their well-being, and not just physically, but mentally also. We hear it all the time that exercising is good for us, but what is that really mean? We obviously exercise to keep fit, but I think it is important to look past that and to really understand the benefits of exercise on our overall well-being. Does exercising actually boosts our brains’ happy chemicals?

Research shows Yes!

1. Exercise helps with combating depression. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins trigger a positive feeling in the body, similar to that of morphine. Any kind of physical activity causes our brain to release these chemicals in a greater amount, and so we feel better mentally. Regular exercise has been proven to:

Reduce stress
Ward off anxiety and feelings of depression
Boost self-esteem
Improve sleep

Also, depressed adults have been proven to become better with a regular exercise, compare to adults who just rely on medications.

2. Exercise helps with our day to day productivity, I am sure there is no surprise there. A study was done to test the productivity of employees at work. The study discovered that employees who were incorporating exercise in their daily routines were more productive compared to those who didn’t exercise. Also the study showed that subjects that were active (like exercised few times a week) appeared to be calmer, and showed more patience and understanding towards their work colleagues.

3. Exercise also helps with creating new brain cells. Any sort of workout whether it is going for a run or doing your aerobic activity in general has been linked to creating new brain cells. Running gives birth to some neurons. As it was noted, (Click here) adults continue to grow new brains when they learn a new activity. A new review of the scientific literature, published in the journal of Trends in Cognitive Science, tells us that new cells can grow in the hippocampus, which is an area in the brain that is linked to memory and learning. So exercise has shown to help us grow new cells in that part of our brain. The literature also points out that sex and mating have also shown to grow new brain cells, in case you were wondering.

Blog.newscred.com

Blog.newscred.com

4. Exercise also, as we know, improves our confidence and body image. Research indicates that a change in our diet, as well as including regular exercise routines have a positive impact on our body image.
5. It improves our overall strength and functionality- it is also linked to improving our memory and focus. Our brain changes in response to our environment, so when we learn something new, which involves something physical, it automatically changes the pattern of our brain. Study shows that when students are given a test after a 20 minute walk, their test scores improves by 10 percent.

What are some of the ways that help you stay active? What do you do for staying mentally fit?

I’ve constantly struggled with staying on top of my workouts. But I am aware of my problem, and as they say the first step in solving any problem is recognizing there is one. In my next blog I will share what I do to stay active; and share tips on the importance of making small goals.

For more juicy stuff on health and exercise, click the link below.

Shawn Stevenson

Top 5 Health Trends in 2014

This blog is about healthy trends for the year 2014. I hope you enjoy it.

Focusing on the ingredients

It is vital to look at the ingredients when choosing your product; the more nutritious dense the labelling, the better the quality of the product. Of course, moderation is the key even with healthier ingredients. The more nutrient dense your food is, the more beneficial it is to your health. Watch for recipes that are using ingredients like fibre, protein, healthy fats and antioxidants, as they are healthier choice.

Shopping with technology

vlc

Another great trend in health is the use of your pocket phone and computers. We already use our cell phone to make a grocery list, how about letting your phone and computer to do the shopping for you? Sounds pretty cool huh? There are some local supermarket chains that offer shop- and-drop-services, letting you to add produce to your shopping cart from the comfort of your home. The other day, I was feeling lazy to get up and walk around the aisle in the grocery market, instead I relaxed on my bed and took the advantage of online shopping. It was super convenient.

Swapping out red meat (this one is my personal favourite)

According to the article, 2014 is the year if you want to decrease the red meat consumption to improve cardiovascular health, and risks of developing chronic diseases. Different mushroom types, chicken, and turkey are great replacements. Mushrooms, particularly popular in burgers.

Including the intake of grains and chia seeds in your diet

A small change of adding whole grain to your diet can do wonder. Next time you are out shopping try picking whole grain pasta, and bread. Also, adding chia seeds in your diet. It cannot be stressed enough the benefits of chai seeds. For once, chia seeds deliver a good amount of nutrients with few calories. Also, chia seeds are loaded with antioxidants. More importantly, one of the articles point out that “antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer.” Pretty impressive huh!

Staying fit and active

2i1kpap

I think this is not a new trend, but an ongoing trend that many people would like to include in their daily routine. Who wouldn’t like to stay fit and active, we all do right? But we also know that it is not easy, it requires persistence, determination and focus. If we are focus in our goal and be persistent on achieving it then it is possible. A small change in habit, such as a walk to a grocery market instead of taking your car can be a major change of life style in your health.

These are the top five heath trends according to my research. What is your top health trends for 2014?

Click on the links below for more information:

http://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/