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Having Fun Is Healthy For You!

All work and no play doesn’t just make Jack a dull boy, it also makes Jack a very unhealthy boy!

As opposed to our thoughts that fun is a waste of time (well, it can be) , having fun has tremendous health benefits.

Simple activities like sharing a joke with a friend, playing video games, indoor or outdoor games, going for a swim or playing chess has incredible health benefits.

We put together four (4) benefits you can derive from having fun.

1. Serotonin Secretion.
Our most basic processes such as body temperature, sleep patterns, memory, and mood are regulated by a chemical called serotonin. Having fun, relaxing and connecting with people helps increase your Serotonin level.

2. Stress Stopper!
Having fun is like having a bank of energy that you can call upon when you feel stressed because let’s face it, being stressed is almost unavoidable, however when you engage in fun activities it helps you cope better with stress.

3. Social Status
Taking time to enjoy activities and conversations with friends gives us a sense of connection, usefulness, and meaning that can be more powerful than any prescription.

Brene Brown, a sociologist who specializes in human connection, says, “As psychologists from Maslow to Baumeister have repeatedly stressed, the truth of the matter is that a sense of social connection is one of our fundamental human needs.” – HeelThatPain.com

4. Sound Sleep.
Spending time laughing, playing, having fun, relaxing or participating in leisure activities you enjoy can also help you sleep more soundly.

Now, ensure you add fun time to your schedule this weekend.

Stress triggers Indigestion

We all have to deal with a certain amount of stress. It is unavoidable. But then, do you know that stress can affect your digestion?

Heard of a student that has to rush to the toilet just before a major exam or a staff that suddenly comes up with constipation just before a major presentation? Yeah, those can be attributed to the effect of stress on the digestive system.

The brain has a direct effect on the stomach. For example, the very thought of eating can release the stomach’s juices before food gets there. This connection goes both ways. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the stomach.

Stress can increase the acid in your stomach causing indigestion. It can cause your colon to react in a way that gives you diarrhea.

The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, stress, all of these feelings can trigger symptoms in the stomach. Stress can cause reactions in your stomach making you feel nauseous, in fact, stress can cause inflammation of the gastrointestinal system, and make you more susceptible to infection.

So, what’s the way out?

Resist the ’emotional- eating’ urge.

At this time, your system would need a healthy well-balanced diet. Avoid lots of sugar (which might be what you will crave for), fat or alcohol. Eat light, don’t stock up on junk. Carrots, Yoghurt and nuts are examples of things you can snack on.

Physical Exercise

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Physical activity relieves tension and stimulates the release of brain chemicals called endorphins that relieve stress and improve your mood. You don’t have to go hardcore, but something light will be of great help.

Find your relax zone.

Surround yourself with music you love, take time out to meditate in a serene environment, and make yourself relax, before long your bowels will begin to cooperate again. Finding someone to speak with to can be of great help.

Reduce stress triggers.

Go slow on the things that cause you stress. Avoid drinking or smoking. Coffees won’t be advisable during this time. Avoid drugs, except prescribed by your physician.

Take time out to relax and avoid stressful situations. only a healthy being can be productive. 

Food You Should Eat to Improve Your Memory

Do you know that what you munch on doesn’t just affect your body it also affects your brain vitality?

Some food can make you mentally sharp while some can make you anxious or depressed.

Foods that are rich in essential brain nutrients do not just have present advantages of improving the memory, they will protect you against a variety of mental disorders now and degenerative brain diseases in years to come.

Here are 3 essential ways to improve your memory.

  • Include eggs in your diet

Whole eggs are the #1 food source of choline, a B complex-related nutrient that we usually don’t get enough of. Choline plays a central role in memory and learning.

It increases blood flow to the brain and enhances the brain’s ability to utilize blood glucose, its main source of fuel.

If you have been avoiding eggs, please give yourself the permission to ass them back.

  • Enjoy the taste of Berries!

Berries are popularly called the antioxidants powerhouse.

Berries of all kinds — blackberries, blueberries, raspberries, and strawberries,— usually make it to the top of any brain foods list. They are stocked with flavonoids, a group of antioxidants that protect brain cells from oxidative damage.

Research suggests that these flavonoids can improve cognitive skills such as decision making, learning, and memory. They also have the ability to guard against Alzheimer’s disease.

  • Drink Water

Our brains depend on proper hydration to function properly.

Brain cells require a balance between water and other elements to operate, and when you lose too much water, that balance is disrupted. Your brain cells lose efficiency.

Dehydration can impair short-term memory function and the recall of long-term memory. It can even affect your arithmetic abilities.

Research says it takes only 2% dehydration to affect your attention, memory and other cognitive skills. Ninety minutes of sweating can temporarily shrink the brain as much as one year of aging does.

Stay hydrated.

Start off with this three – egg, berries and water – and enjoy the beauty of an healthy memory!

Fruit Juice Versus Raw Fruits

 

Is it a myth or a fact, that a glass of fruit juice is as healthy as having a bowl of fresh seasonal and regional variety of fruit?

Oh well, we all have our preferences. A long walk on a sunny afternoon will definitely end perfectly with a refreshing cup of chilled juice rather than struggle to fit the apple between the teeth. Fruit juice always comes in easy and handle for people who find chewing stressful or do not like the idea of cutting through the fruits.

However, there have been several discussions about how much nutritional value is lost in the process of juicing a fruit. It is actually difficult to say which one gives more nutrition. Although eating whole fruit is considered to be the best way of attaining the full benefits of fruits, fruit juices are also easy and healthy options. Of course, if the fruit juice is composed of 100% fruit without extra preservatives or additives, then it has as many nutritional values.

Fruit juices are usually available in two forms, 100% fruits juices and as fruit pulp + water + sugar. To increase the shelf life of some fruit juice, preservatives and additives are added. Most packages fruit juice comes with preservatives which can reduce the nutritional value of the fruits combined in a bottle or pack. Homemade fruit juice on the other hand as most preferred, they form a better way of ensuring that one gets all that a fruit as to offer including the fibre contents as whole fruits. This is provided there is no addition of artificial flavours and preservatives.

When you make fruit juice at home, try to add the edible skin of the fruits to the juice to gain even more nutritional value.

Things to Remember About Fruits
1. Taking all the fibre contents in a fruit promotes healthy digestion and prevents constipation.
2. Never eat fruits along with your main meal; this can result in severe acidity and digestive problem because fruits are usually mildly acidic in nature. Always eat fruits before or after your meals, leaving an hour or two of separation.
3. It is always recommended to eat fruit on an empty stomach, or at least after a relatively light meal. Fruits on an empty stomach help to delay greying of hair, nervous outbursts, dark circles under the eyes, and balding.
4. Never drink water immediately after having fruits as it can result in high acidity.
5. Fruits should be eaten in the morning, as this helps in detoxification and also aids in weight loss. Although these benefits can be gained by eating fruits at any time during the day, morning is said to be the ideal time for them to have their greatest effect.
6. Try not to keep fruits in very hot or very cold places, this reduces their shelf life, a moderate, dry, cool temperature is suggested for storage.

   

MAGIC NUMBER 5

As the new year approaches, and you make your new year goals and objectives, don’t forget to think about your food habits. Let’s talk about the magic number 5.
Getting just five portions of fruits and vegetables into your daily meals will keep you healthy and your body in good working order. Incorporating fresh #juices #smoothies whole #fruits and #vegetables into your daily routine will ensure a healthy and balanced diet. Find below quick tips to help you achieve this

IDEAS TO HELP YOU GET INTO THE 5-A-DAY HABIT:
1. Start with the FIRST MEAL of the day, eat fruits and veggies as salad, smoothies, freshly made juices, use as cereals toppings or in a parfait

2. Get extra energy from fruit or vegetable as SNACKS during the day.

3. COOL DOWN with a refreshing all 100% natural fresh and wholesome fruit and vegetable juice after workouts or just trying to rehydrate during the day

4. Use fruit and vegetables as INGREDIENTS and use a rainbow mix of fruits as DESERT

SAMPLE DAY PLAN:
•BREAKFAST
A bowl of wholegrain breakfast cereal with a sliced banana, apple, berries, pineapples and a glass of pure fruit juice/smoothies.
•MID-MORNING SNACK
Munch your favorite raw fruits or vegetable – cherry tomatoes, apple slices, orange, sweet pear, carrots or celery sticks.
•LUNCH
Add a side salad, to your lunchtime sandwich, pasta, rice or other whole grain meals
•MID-AFTERNOON SNACK, ditch the biscuits for fresh melon slices or a small pack of dried raisins, prunes or other dried fruits.
DINNER
Indulge in a spicy chilli or hearty winter casserole packed full of seasonal vegetables

DIABETES POWER FOODS

When you think of managing blood sugar, odds are you obsess over everything you can’t have.

While it’s certainly important to limit no-no ingredients (like white, refined breads and pastas and fried, fatty, processed foods), it’s just as crucial to pay attention to what you should eat.

We suggest you start here. Numerous nutrition and diabetes experts singled out these power foods because

1) They’re packed with the 4 healthy nutrients (fiber, omega-3s, calcium, and vitamin D) that make up Prevention’s Diabetes DTOUR Diet, and

2) They’re exceptionally versatile, so you can use them in recipes, as add-ons to meals, or stand-alone snacks

• 1. Beans • 2. Dairy • 3. Salmon • 4. Tuna • 5. Barley • 6. Oats • 7. Berries • 8. Dates • 9. Greens • 10. Lentils • 11. Flaxseed • 12. Walnuts • 13. Peanut butter • 14. Dark chocolate • 15. Plantain flour

Quick Super Breakfast

Quick Super Breakfast

Woke up late or just finished your morning exercise and you’ve got a small window of time to eat and get ready for work or it’s just another tired morning. Well skipping breakfast is never a good idea, especially after a workout, so don’t or be tempted to grab one of those oil laden highly refined pastries. Instead put together a quick smoothie, they are an excellent choice because they’re quick, highly nutritious and gives you that energy kick for the day’s work.

So here are some smoothie ideas for a quick meal you can prepare in five minutes.

1. FRUIT SMOOTHIES: Banana, apples, pineapples, watermelon, add ginger for that kick
2. GREEN SMOOTHIES: Kale or spinach, bananas, orange, grapes, add mint leaf for that pep in taste.

You could always use a base of coconut water or almond milk and add some super foods like chia seed, hemp seed, flax seed or goji berries for that extra jolt of nutrients and protein kick