Best Foods and Herbs to Achieve Emotional Balance According to Ayurveda

You may have heard of one of the most ancient healing systems in the East – Ayurveda? Ayurveda means “Science of Life”. And this science can be applied to any person, here and now.

Ayurveda is based on the belief that health and well-being depend on the balance between the physical, emotional and spiritual part of each person. Therefore, it focuses on prevention, first striving to balance the body and psyche, and thus make us less vulnerable to imbalances and diseases. It achieves this easily with lifestyle tips, appropriate foods and most of all with herbs that nourish for every different state of mind and bod, such as ashwagandha and turmeric for example, which are suitable for every different state of mind and body and can easily bring us back to our healthier and stronger selves.

Ayurveda and emotions

One of the interesting concepts of Ayurveda is that it has its own explanation of emotions and their reflection in our material body. She divides them into three different emotional worldviews – Gunas (Gunas) that cover different states of mind. According to Ayurveda, we all have the three of them and problems occur when one of them goes out of balance, especially the two of them associated with negative emotions. At this point in the imbalance, problems arise on an emotional level. Then we begin to see life only through the lens of this negative emotional state, and it distorts our whole perspective of reality.

Interestingly, Ayurveda provides a purely material solution to correct this problem, such as advice on changing daily habits, food and herbs to alleviate and change this imbalance in a positive direction.

Which are the three Gunas?

Sattva contains the most desired states, such as harmony, positivism, well-being, intelligence, light and perception. When our mind is in a dominant sattva state, we perceive reality in fullness and happiness, no matter what life offers us. Sattva is associated with the emotions love, joy, courage, focus, empathy, self-sufficiency, calmness and gratitude.

Rajas is the energy of change, activity, action and turbulence. It is associated with our passion and desire for people, objects and ideas. Having too much rajas is also associated with people who are prone to controlling behavior, also with ambition and authoritarianism. People with too much Rajas can easily become overstimulated and have difficulty resting and switching off. The emotions associated with rajas are stress, anxiety, fear, anger and euphoria. Excess rajas is also associated with direct manifestations in the body, such as heartburn, nausea and other digestive problems, especially during stress and very strong emotions.

Tamas is a state of darkness, inertia and ignorance. A mind with a dominant tamas makes people slow, low-motivated and stuck in one place in life. The emotions associated with tamas are laziness, apathy, boredom, sadness, guilt, confusion, hesitation, shame and addiction.

How to regulate the gunas and our emotions accordingly

Ayurveda associates certain foods and herbs with each guna and this gives us clear guidelines on how to balance them. We can consciously choose foods, herbs, and lifestyles that help us increase Sattva and decrease Rajas and Tamas when they are out of balance and overwhelmed us through negative emotions.

Raising Satva – Satva can be raised by practicing breathing practices, meditation and yoga. You can also eat food associated with this guna such as fresh fruits and vegetables, whole grains and legumes, or in other words follow a plant-based wholefood diet.

Sattva herbs are strong and effective in filling you with calm and a sense of fullness, helping you to effectively increase sattva guna – Amalaki, Ashwaganga, Carramom, Cinamom, Cumin, Fennel, Ginger (fresh), Saffron, Sesame seeds, Shatavari, also chamomile, rose and mint

To reduce Tamas – We use everything that raises sattva. We also avoid tamasic foods – industrial and refined foods, red meat. Another thing that can increase tamas is too much sleep, so it is important not to oversleep. We must be active and on the move. Sometimes we need to raise Rajas first in order for the state of mind to kick us out of Tamas and then focus on raising Satva.

Herbs associated with tamas have a grounding effect. They can be used very carefully for people who are hysterical, or so stressed and anxious that they cannot think clearly or sleep. Tamastic herbs include garlic, nutmeg, poppy seed, valerian, asafoetida.

Balancing Rajas – here again we focus on sattva herbs and practices, it is also very important not to overdo any aspect of our lives – work, thinking, drinking and eating, even exercise. Nothing should be in excess. People with a lot of Rajas often overdo it with caffeinated beverages – coffee, tea, energy drinks.

Rajasthani foods include many hot and spicy food, fried food, caffeine and alcohol. They should be consumed in moderation.

We all have all the three gunas in us, the ability to experience all kinds of emotions, and we can’t eliminate any. The only important thing is to be able to assess where we are and make the right choice for balance and change.

5 Types of Food that Are Good for the Brain and How They Differ from Ones for the Body

These days we are all focused on finding the best food for our body, so it can be strong and healthy. And we seem to forget a part of us that the modern society makes work at extremely high speed, taking in an incredible amount of information, visual and noise effects. Our brain. As a result, our mind is overloaded and the same thoughts spin like a vynil and does not allow us to rest day or night.

And while we’ve already talked about adaptogens and how to help get rid of high levels of stress, which definitely have a devastating effect on our body and mind, the question is can we help the brain survive in all this and whether food, with which we feed our body is also good for the brain. It turns out that what the brain needs is often different from what we feed the body. Moreover, it turns out that there is food that is detrimental to him and can lead to dementia in the future.

How we feed our brain plays a key role in how the brain works. And of all the organs of the body, the brain is most easily damaged by poor diet. What is good for our brain is good for our whole body, but the opposite is not always true. We learn this from the book Brain Food: The Surprising Science of Eating for Cognitive Power. Let’s see what are the main nutrient needs for our brain.

Omega 3

Seafood of course and especially oily fish and caviar. Omega-3 fats are the ones your brain needs. Caviar, salmon, sardines, olive oil and flaxseed are the sources from which you can get them. If you can’t provide them two or three times a week, don’t miss an Omega-3 supplement, whether it’s fish or flaxseed oil. The health benefits are immutable. Diets (Mediterranean) high in Omega-3 are associated with long-term brain health.

Vitamins and minerals with antioxidant effect

Our brain needs a lot of vitamins and minerals to function well. Especially useful for it are those that play the role of antioxidants, such as vitamins A, C, E, and also selenium.

Here, without a doubt, the richest in these substances are dark green leafy vegetables. Beritas are another great source of antioxidants with a proven positive effect on the brain. Large green salad and smoothie with kale, spinach and berry daily or the quick option in the form of green superfoods such as spirulina, chlorella, wheat grass, blueberry concentrate is a matter of choice. Just make sure you have them on your menu very often, preferably daily.

Carbohydrates with low glycemic index

Our brain needs glucose to function. Therefore, even when we feel overtired and under mental stress, fast carbohydrates with a high content of industrial sugar are something that is difficult to resist. Because glucose is harmful to the body in large quantities, the way to provide it to the brain without harming the body is to consume foods with a low glycemic index, which are slowly absorbed by the body and are mostly rich in fiber. This keeps blood sugar levels stable and gives the brain enough energy in the form of glucose, the only one it can use. Good sources are raw honey, fruits, whole grains, red beets, onions and black school. Bonus – cocoa is extremely rich in polyphenols, which have been proven to favor brain activity.

Essential amino acids from proteins

Make sure you get a complete protein that contains all the essential amino acids, especially if you are on a plant-based diet or a strict vegan diet. In this case, it is highly recommended to add spirulina or chlorella to your menu to ensure daily intake.

Herbs to support the brain

While for the positive effect of ginkgo biloba has long been talked about, new studies are increasingly bringing to the forefront the exceptional effect of turmeric, and in particular the active ingredient in it – curcumin. Curcumin, unlike many other substances, manages to cross the blood-brain barrier that protects the brain and acts directly with its anti-inflammatory properties. There is new research that protects against loss of cognitive abilities.

Let’s see what are the foods that can harm or have no effect on the brain

Saturated Fat – The brain is made up of fat, so many people believe that if they eat fat, they support its activity. This is quite wrong. As mentioned above, the brain uses only omega-3 fats. Unlike organs, the brain cannot burn fat and use it for energy. That is why saturated fats are unusable for him. Only in childhood and adolescence the brain uses direct saturated fats to ensure the lightning growth that occurs and then stops digesting them in adulthood.

Saturated fats are associated with an increased risk of dementia. They put the body in a state of inflammation and this reduces the flow of oxygen to the brain.

Cholesterol – The brain produces its own cholesterol, which is stored separately.

Trans fats – man-made fats that are not found in industrial food are not only unusable for the brain, but can also seriously damage it. While saturated fats can benefit the body, trans fats are dangerous for the body, the brain in particular, and our health in general.

Our brain is alive and can be affected by the wrong diet or cured by proper diet. Let us help it stay young and healthy to serve us for a long time.

Sources

https://pubmed.ncbi.nlm.nih.gov/25809805/

https://n.neurology.org/content/82/5/435.short

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0031211

https://goop.com/

Spring Green Detox Wave and How Amazing Wheat Grass Actually Is

Spring is the season when my body starts wanting more green food. And what is more natural than that? Nature blooms, the body wakes up and turns to its need for nutrient detoxification after a long winter. It’s no secret that with a normal diet without supplements, our cells are quite hungry at the end of winter. The lack of fresh fruits and vegetables grown in the sun, the lack of enough sun and vitamin D after the long cold months and staying at home are factors that we need to take care of. Green leafy vegetables are the best nourishing, detoxifying and anti-inflammatory food we can give our body this season, in its natural form or as a green superfood, such as the amazing wheat grass.

Why green leafy?

Because it is natural. Green leafy vegetables are the first naturally growing vegetables in the spring, and according to many experts, seasonal nutrition is something that is good to follow. The same is with wheat grass, which sprouts in nature in early spring. Greens are also the unifying of all diets that you can think of. Raw foodists, vegans, vegetarians, keto, paleo … everyone knows about their benefits and includes them in their daily menu.

Here are some reasons why adding green leafy foods to your diet can do wonders for your body

They are rich in chlorophyll – It is the most powerful antioxidant or phytonutrient known to mankind. Therefore, it is no coincidence that among the most useful superfoods are greens. As a molecular structure, chlorophyll resembles that of haemoglobin, thus increasing the blood’s ability to carry oxygen to every cell in the body. Not to be overlooked is the fact that it has a strong detoxifying and regenerating effect on the liver.

They are rich in enzymes – оur body needs 700 different types of enzymes to work perfectly.

They take care of maintaining the alkaline-acid balance in the body

They are rich in fiber – Fiber helps peristalsis to work normally and expel substances unnecessary for the body.

They contain all important vitamins and minerals for the body

They are a complete protein. Most green leafy vegetables contain all 8 essential amino acids, so they are considered a complete protein, unlike all other vegetables, where there are only 7 of the required 8 amino acids.

Should I take green superfoods as supplements?

Yes! Alas, yes! I want to say, eat natural vegetables grown in the countryside and in the sun, but there is no need to lie that access to such is easy and hassle-free. Most leafy greens grow in greenhouses, in artificial light and heavily fertilized to grow faster and larger. Once detached, they travel a long way to the supermarket, often treated with chemicals to last faster. Exactly how many useful substances are in them after this process? It turns out not much. According to research, fruits and vegetables today have lost up to 80% of their content of valuable substances. And it turns out again, our stomachs are full and our cells are hungry.

Therefore, as much as I love huge green salads and do not deprive myself of them, I also take a green food supplement every day during the months when it is cold and vegetables are grown in greenhouses – usually from December to April. Whether it is spirulina, chlorella, nettle or wheat grass, the choice is entirely yours. For me it works well to alternate them at certain periods or to take them in combination, for example spirulina with chlorella. This definitely fills me with energy in a natural way and I get the vitamins and minerals I need in a completely balanced and natural way. The bonus is that my skin acquires a fresh look, atypical for this time of year.

What is wheat grass and what more does it give us

Wheat grass is a green superfood that I especially like to use in the spring.

Wheat grass has a beneficial effect on the gastrointestinal tract, being mainly used to detoxify the body and increase its alkalinity, due to the high content of chlorophyll – about 70%. One of the richest sources of vitamin A and vitamin C. It contains a full and balanced range of easily digestible B vitamins, incl. B17, which is believed to destroy certain cancer cells without affecting healthy ones. Wheat grass contains organic calcium, phosphorus, magnesium, sodium and potassium in a balanced ratio. It delivers iron to the blood, improving blood circulation. It contains 92 of the 102 minerals found in plants. Wheat grass is considered food because it contains all the necessary amino acids for the human body.

Like all other green superfoods, it is believed to lower blood pressure, help eliminate accumulated drug residues in the body, cleanse the liver, promote rapid wound healing, neutralize metabolic toxins in the body, affect blood sugar.

In conclusion, whatever green superfood you decide to add to your daily routine, the benefits will be endless and your body will thank you! Feed your cells!

What Does a Balanced Diet Really Mean and How to Enjoy Food

My adventure in the search for a green and balanced modern lifestyle began once with food. Of course! As the father of medicine, Hippocrates, said, “And let your food be medicine and medicine food.”, I asked myself the question, “OK, but which food, and I began to look for the answer.”

I went in search of an answer to what healthy eating is, read books, eliminated foods, then changed, looked for answers in organic food, vegan, raw food, even took a look at the keto. Why only one eye? Because this was the moment when I intuitively made a very important choice – to listen to my body. And that helped me find the only correct answer – there is no one answer for everyone.

Listen to your body

We are all the same and at the same time we are so different. Not everyone can be keto, not everyone can be vegan. In fact, there are already genetic studies proving that some people’s bodies break down fat better, but they have a problem with grains and vice versa. Such a test is a very good idea, but being still quite expensive, as a starting point it may be a good idea to just listen to your body. My favorite foods today are the ones I loved as a child.

It is also not OK to drive all year round on raw vegetables, to drink green smoothies when it is snowing outside and it is not OK to eat heavy food during the hot months. Logically, isn’t it? But by focusing on what we read, which is useful, we often neglect the environment and make the body suffer again. And the suffering body is not healthy. Nature is balanced and what could be more natural than a warm root soup in winter and lunch only from a fresh salad with tomatoes, greens and lots of olive oil on hot summer days? Healthy balance has many levels.

Enjoy the food

How often, especially if you’re on a diet, have you dreamed for days about that piece of chocolate cake, and when you finally can’t resist the temptation and afford it, you eat it in seconds? No memory, no memory of the taste and you already want one more.

Enjoy when you allow something forbidden, enjoy it. Eat it slowly and with pleasure, remember every bite, taste, aroma and give your body and brain this memory of a bliss. As well as the knowledge that this is possible, it is allowed. Do not punish yourself with accusations about this and exhausting workout in the gym, but relax and feel the joy. The body will thank you. And then, when he knows that the option is available, he will magically stop asking for it every day and every minute.

Give your body good food

Lastly, listening to your body does not mean eating junk food 😊) Yes, we are all endlessly tempted, but these signals come from the brain that receives the wrong signals from the body, which can actually starve to death because our cells have not received the nutrients they need and they scream that they have no energy. The brain receives this signal, but for it energy means sugar. And so we fall into the vicious circle …

In fact, when we feed our body with proper nutrients and provide it with the necessary nutrients, it relaxes, breathes better and the brain stops spinning in a centrifuge of exhausting thoughts and wants more sugar.

The point is that in the urban carousel it is difficult to achieve it and we often eat the same thing in a hurry day after day. Even if it’s broccoli and kale, it’s still not good. The body needs variety.

Sample menu

Again, it’s not easy to navigate the thousands of “healthiest” regimes that offer totally different foods that will work wonders for us.

For me, one of the most friendly and balanced regimes is the Mediterranean diet, which is not in vain and this year was declared number 1 in health. Olive oil, omega-3, green leafy and whole grains, sun and joy. In it I find inscribed serotonin diet, plant diet in its various variants, etc. you can easily incorporate many diets into this way of eating.

So today I will offer you a sample menu, inspired by my two favorite blogs – https://www.themediterraneandish.com/ and https://www.loveandlemons.com/, where you can find suggestions on how to diversify your menu easy and enjoyable.

DAYBREAKFASTLUNCHDINNERSIDEDISHSNACK or  DESSERT
MONOVERNIGHT OATSFRITTATA WITH SPRING VEGGIEBAKED COD WITH LEMON AND GARLICSAUTÉED KALETAHINI COOKIES
TUETOFU SCRAMBLECAULIFLOWER SOUPEASY ITALIAN CHICKEN MEATBALLSBLACK BEANSMELON WITH HONEY
WEDWHOLE OAT PORRIDGEGREEN SHAKSHUKAMENEMEN (TURKISH SCRAMBLED EGGS WITH TOMATOES) BLACK RICEOATMEAL COOKIES
THUAVOCADO TOASTSWEET POTATO SALADBAKED WHITE FISH, MEDITERRANEAN-STYLEGREEN BEAN SALADYOGHOURT WITH FRUIT
FRIHEALTHY EGG MUFFINSCREAMY BUTTERNUT SQUASH PASTATUNA PASTA MEDITERRANEAN-STYLEROASTED VEGETABLESAPPLE CRUMBLE
SATALMOND FLOUR PANCAKESNICOISE SALADITALIAN BAKED CHICKEN BREASTGARLIC MASHED CAULIFLOWERVEGAN CARROT CAKE
SUNMEDITERRANEAN-STYLE BREAKFAST TOASTGARLIC HERB ROAST TURKEY BREAST SLOW ROASTED SALMONSTEAMED BROCCOLIVEGAN BROWNIES

How to Lose Weight Easily, Happily and Without Much Effort

Have you noticed how when we are happy we don’t even think about food. Or how can a very small amount satisfy us? How can we hardly eat after a long day out in the sun? It is as if our sunny mood feeds us.

The study of this phenomenon is the basis of the serotonin diet. According to her, the most important thing to lose weight is to enjoy life, to spend your days in joy and to have enough energy. Sounds great doesn’t it? But how to achieve it?

The easiest way to lose weight is to ‘feed your brain’, says Dr. Judith Yurtman, head of large-scale research at the Massachusetts Institute of Technology. She co-authored the book The Power of the Serotonin Diet with her colleague Nina Frustacher.

According to her, when serotonin levels are balanced, we lose extra pounds imperceptibly. And when the levels happen to fall, as often happens in the afternoon, it leads to an uncontrollable hunger to eat something sweet and tasty, the more harmful, the better. Some doctors make the connection between the worst type of obesity – in the abdomen and waist, namely the lack of serotonin.

What is serotonin

Serotonin is a neurotransmitter that has a huge impact on our mood and appetite. Serotonin is the so-called hormone of joy and its high levels create a feeling of well-being. Conversely, low serotonin levels are among the leading causes of depression and depressive disorders. It is also one of the important factors of the development of anxiety.

Diet to increase serotonin

In fact, there are no foods rich in serotonin or those containing serotonin. The amino acid tryptophan stimulates the formation of serotonin. Therefore, the consumption of foods rich in tryptophan guarantees our good mood through the formation of serotonin.

Foods rich in tryptophan are dairy, oily fish, rich in omega-3, chicken, eggs, soy, spinach, oats, fruits, especially in bananas and pineapples, nuts and seeds, bread and dark chocolate. Of all the types of alcohol, serotonin is increased only by dry red wine.

There is research that absorbing trypophane from food and then it to reach the brain is not so easy, and to ensure it, it is good to combine foods rich in trypophane with slow carbohydrates, such as wholemeal bread with turkey, salmon with brown rice, soy with noodles or wholemeal pasta, plenty sprinkled with parmesan.

Conversely, easily digestible empty carbohydrates, as well as strict protein diets, coffee and alcohol reduce serotonin levels.

Stress and serotonin

Stress, especially if you have to juggle many things at once, causes serotonin starvation. This means that you need even more serotonin.

How to eliminate stress? You can achieve this with more movement and aerobic exercise, as well as with walks in the sun and in nature. Light therapy is a common remedy for seasonal depression. Studies show a clear link between exposure to bright light and serotonin levels. When sunlight is low, especially during the winter months, we can help ourselves with vitamins and minerals that have a beneficial effect on the nervous system: B-vitamins and magnesium.

Breathing practices, meditation and motor exercises such as yoga and others. they also have an exceptional and proven positive effect on health and in particular on overcoming stress.
When these possibilities are severely limited, for example in the winter and in a quarantine situation when we cannot leave the house, the adoption of adaptogens such as ashwagandha can be a real lifeline.

Serotonin and the Mediterranean diet

Does all this remind you of something? Personally, all these recommendations tell me that if I follow the Mediterranean diet and a sunny lifestyle, I will ensure high levels of tryptophan and serotonin, respectively.

Enjoy life and eat with pleasure!


Is Nettle a Herb? How Can We Use It to Detoxify, Lose Weight and Energize?

Feeling tired from the long winter, staying home especially in a lockdown position? The body is heavy, and the mood is often like the gloomy weather outside. Do you urgently need to do something and feel a real green recharge and purification? Personally, I often feel this way at this time of the year and then I make a “green wave” – ​​I include as many green things as possible in my menu and thus recharge with a strong dose of nutrients. But when the weather is cool, we often prefer “comfort food” in the evening, which is more often than not a huge lettuce. What then? I have already told you about my favorite spirulina and chlorella and how exactly I use them, but there is another very strong and a little forgotten superfood that deserves all our respect – the nettle.

Have you ever tried a nettle soup? And a dip with it?

As I was learning another lesson from my Diet and Nutritional Advisor course, in the superfood section, I was surprised to find out that nettle was not a green superfood, but a herb superfood. I was surprised because where I grew up, nettle is a common spring soup base, just like spinach, and is actually even more praised than it is. And there is a reason. In my homeland it is used as a main remedy for anemia and spring recharging with green foods. The taste is specific, I admit, and not everyone would like it, unless grandma fed you with such soup from an early age 😊 In fact, I could not made my own child to like it, no matter how I serve it.

And this reminded me of how useful nettle actually is and how me indulging in modern superfoods like spirulina and chlorella, I ignore the good old nettle. And despite the specific taste, there are many ways to include this extremely useful superfood in your diet by diversifying your daily spirulina and chlorella.

They call it a “miracle of nature” and a “healing gift” and this is not far from the truth. Under its scorching nature, nettle hides a number of useful substances for the whole body. Nettle has been valued for centuries as a nutritious tonic tea, extremely rich in energizing ingredients and unique plant elements that are both nutritious for the blood and cleansing the body. Let’s see what it’s really good for.

Nutritional value

Nettle is most valuable as food. Like spirulina and chlorella, it is very rich in plant proteins and contains all of the essential amino acids, which means that the quality of the protein can be measured with sprouts, eggs and meat. It is also rich in vitamins A and C, K, iron, potassium, manganese, and calcium. In terms of iron content, it chases the top of the charts, so nettle is the ideal antianemic. Thanks to it, you can also gather to 42% of the daily dose of calcium.

Detox and weight loss

Nettle stimulates the lymphatic system and is a powerful blood purifier. Like chlorella, nettle can protect your body and liver from many toxins and heavy metals.

It can also help to lose weight and speed up metabolism. It is also known for its diuretic properties. In case of anxious fluid retention, it is especially recommended. Also, nettle tea taken in the morning, supports bowel movements.

Benefits for your glamorous appearance

Nettle is often used for skin problems such as eczema, psoriasis and dermatitis, its detoxifying properties, antioxidant and anti-inflammatory benefits are probably part of the reasons for this feature. With a tincture of nettle leaves we can pour hair on hair loss. Regular use has been shown to thicken hair and give a perfect shine to it.

Antioxidant and anti-inflammatory features

Like spirulina, nettle is extremely rich in chlorophyll and beta-carotene. These nutrients in combination with vitamin C, determine the powerful antioxidant and anti-inflammatory properties. It can be effectively used to reduce the symptoms of seasonal allergies.

How to accept it

As I said, we can use it as food. That simple. Due to its property to sing the skin, heat treatment is recommended.

We can take the dried nettle as a setting (tea) or in the form of herbal tablets. This is also the easy way to enjoy the benefits throughout the year. Since nettle is practically a food, it is difficult to overdose, on the contrary, we can only take advantage of its wonderful qualities.

In conclusion, the nettle is a slightly forgotten and neglected super food, but in terms of quality it can be worthily ranked next to spirulina and chlorella. Whichever one you choose, the health benefits and your radiant appearance are obvious.

What It Actually Means to Be Healthy and 3 Ways to Help Each Other on the Way to It

What does it really mean to be healthy? Easy question, right? The opposite of being sick, not to visit our doctor too often, not to take medicines, to have a strong and beautiful body, to live long? Is it enough? Do things such as natural creams or supplements or special diets really help us?

Until recently, I thought so as well, as I read a definition of a great Eastern teacher – “Health care is in the name of a full life. One lives only in a vital way. To live a life full of vitality, to be, to act, not just to exist. To have the strength and desire to live fully every day, to be ready to react to everything that life has brought you. This is health, to be in your life here and now. And not to lose it in the monotonous daily life of the working week and obligations, without a memory of the past days. To be energetic, to smile, to love, to hug without stopping for a second, “until life is filled with life.”

Obviously, we need to feel good mentally and physically to be here and now and to face life openly. And can we improve the state of our psyche by improving the state of our body? Because can we feel good if our body is not feeling well? If it hurts here and there, we are tired and have no energy every day, do we feel swollen and ugly? There is no way we can be happy in a body that does not feel good. Strong spirit in a strong body.

How to do it? Many people are looking for an answer. I was also looking for it and the answer I found was that there was not a single answer. The environment, in which we live is often far from healthy. Smog, traffic, getting up with an alarm, work stress and long hours indoors sitting in a chair in front of a screen. And while a green lifestyle is often the answer to the question of a more balanced body, achieving it in an urban setting is often a particular challenge.

So my way is to find easy and quick ways to help my body in the little time I have between office and home tasks.

Here are a few of them.

Stress and breathing

What to do when life surprises us and presents us with another stressful situation? Breathe! Sounds easy doesn’t it? And how far does your breath go? Deep breathing is the easiest and most effective way to feel good in your body and to overcome stress. Unfortunately, when we are stressed, the body is very tight and our breathing is often shallow, and no matter how hard we try, we cannot breathe really deeply. What should we do?

It is best to move. Running, walking, motor practices such as yoga, tai chi or others, or just play loud music and dance crazy in the middle of the living room 😊

Take a hot tub, shower, sauna. Hot water relaxes the body and you feel better afterwards.

Use adaptogens. My favorite ashwagandha has saved me in more than one or two tense states, managing to instantly calm me down and ensure good sleep.

Do each of these things together or separately and your body will thank you!

Food

No, this is not about chocolate and ice cream! They only help at the beginning and then they let you down the fast sugar slide and the next quick thing to eat. Give your body real food that will nourish your cells, reduce inflammation and give it enough antioxidants to protect it. The body will thank you!

And if you don’t have time, use superfoods. Spirulina and chlorella for purification and energy, Ayurvedic herbs such as ashwagandha and turmeric, fish oil for glowing skin and only when we need it – pure vitamins such as vitamin D.

To look good

One of the things that always improves my mood is when I like the image in the mirror. And, buying a new garment definitely helps, let’s not be fooled, but with shiny and healthy skin everything looks good on us and we look fresh and vibrant. And if all of the above contributes to your skin being healthy from the inside out, then it’s good to take care of its radiant finish.
Favorite natural cream, mask with scented oils, and serum with retinol, all that will make you feel cared for shiny.

And now smile at yourself and tell yourself that you love yourself. And go out and enjoy life!

What is Chlorella and How to Use It for Easy Detox and Recharging

Are you looking for an all-natural supplement that boosts your energy, helps burn fat and has a detoxifying effect against heavy metals such as lead and mercury? If so, a freshwater alga called chlorella may be just what you need.

Chlorella, like spirulina, is a super food and one of the foods of the future. In fact, the two are very similar and are often taken together to complement their useful qualities. Chlorella has lived on our planet for at least about two million years, but only in recent decades has it been the subject of more in-depth research into its beneficial properties and nutritional qualities. Chlorella is the most chlorophyll-rich food on the planet. Let’s see which are its strongest points.

Detoxification

Detoxification is a very good thing, but often too difficult to follow. Especially when you have to follow a diet restriction regime. With chlorella, this can happen easily and invisibly. It has a hard cell wall that makes it extremely effective in detoxification, binding the various toxins in it and helping the body eliminate them.

High levels of heavy metals, especially mercury, are becoming an increasingly common problem. It is no secret that the fish we eat can contain large amounts of mercury, which can cause a number of serious health problems. Therefore, if you are a seafood lover or follow a diet rich in such it is a good idea to include chlorella in your daily dose of superfoods. Chlorella binds to heavy metals and removes them safely from the body.

In addition, chlorella has been shown to help reduce the amount of other harmful chemicals that are sometimes found in foods. One of them is dioxin, a hormone destroyer.

High nutritional value and antioxidants

Chlorella is 50-60% protein. Moreover, it is a complete source of protein, which means that it contains all nine essential amino acids. This makes it an extremely complete food. Chlorella can be a good source of iron. Depending on the supplement, it can provide 6 to 40% of daily needs. It is also an excellent source of vitamin C, which helps you absorb iron.
The high presence of chlorophyll and beta-carotene and others in these small green cells provide a wide range of antioxidants. This makes it extremely strong against chronic inflammation.

Chlorella provides small amounts of magnesium, zinc, copper, potassium, calcium, folic acid and other B vitamins. As with other algae, chlorella contains some omega-3s. Just 3 grams of chlorella delivers 100 mg of omega-3. Some varieties of chlorella may also contain vitamin B12, but more research is needed to determine. The exact nutrient content of Chlorella depends on the growing conditions, the species used and the way the additives are processed.

Immune System Support

The antioxidants and other nutrients in chlorella have shown anti-bacterial, anti-viral, and anti-tumor properties. In clinical studies, chlorella increased white blood cell levels, which can stimulate your immune system and help fight infection.

Heart Support

Studies show that the nutrients in chlorella help lower bad (LDL) cholesterol and triglycerides, both of which can cause build-up in your arteries and strain on the heart.

Respiratory Health

Chlorella’s anti-inflammatory effects may help manage respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD). Studies show it reduces symptoms including coughing, wheezing, or shortness of breath.

Growth factor

Another positive of chlorella consumption is its growth factor (CGF). Chlorella is the fastest growing crop known to mankind. If it finds suitable conditions, it can quadruple its size over a period of 24 hours. This quality makes it extremely valuable food for athletes and other active sports people, as it accelerates the process of tissue regeneration.

Medication Interactions

Because chlorella may stimulate the immune system, it can reduce the effectiveness of immunosuppressant medications. Due to its high vitamin K content, a nutrient that promotes healthy blood clotting, chlorella can also interact with blood thinners.

What are the similarities and differences between Chlorella and Spirulina

Both algae are extremely rich in useful ingredients, complete proteins, antioxidants and have a strong anti-inflammatory effect. Many people take them in combination to combine their beneficial effects. Another option is to alternate them so that you do not eat the same superfood constantly. Whatever you choose, the benefits to your health and well-being are obvious.

Sources

https://www.webmd.com/diet/chlorella-health-benefits#1 https://www.endlesshealthllc.com/shop/7tt81mhue8quxxy81gy91j0zb70rpr

Why the Mediterranean Diet is the Healthiest in the World. 7 Top Reasons to Follow it

2021 is another year in which the Mediterranean diet has been named the best diet in the world. What makes it so healthy and how to follow it, or at least get the main benefits from it? Here, it is briefly explained.

The Mediterranean diet is based on all the traditional foods of this land and diet in the 60s of the last century. From Greece to Italy – just borrow from their traditional food culture and you won’t go wrong.

What makes it so healthy

Experts are still looking for the right answer, but it definitely involves healthy fats, monounsaturated – coming from olive oil and polyunsaturated – from fish and nuts. Also the consumption of many and varied vegetables, whole grains and legumes. This diet sharply limits red meat, and sugar comes mainly from fresh fruit. Let’s not forget the fresh Mediterranean spices, full of antioxidants.

What should we actually eat if we follow the Mediterranean diet?

Olive oil and olives. Tons of fresh vegetables and fruits are the basis of any dish. Nuts, legumes, whole grains. Fish and seafood 2-3 times a week, moderate chicken, eggs and dairy. What to limit – red meat, saturated fat, white flour and industrial sugar.

Here are 7 reasons to follow this diet

There are no strict rules

The diet does not have strict limits, so there are no real guidelines on how to follow this diet and its regime is not super strict. There are a lot of Mediterranean countries where people eat in a radically different way, but the trick is to grasp the basics of their cuisine and stick to them.

Extremely rich in antioxidants

The variety of fresh vegetables and fruits, as well as the use of many fresh green spices, make it rich in all these antioxidants , which are important to get daily, but rarely succeed. They are essential for nutrition and health, from which they derive many of the benefits of this diet.

You can eat fat

Olive oil is the main fat used to prepare meals and the amounts are more than generous. It is believed that one of the main health benefits of this diet comes from the fat used. Olive oil is rich mainly in unsaturated fats, and from the regular and rich consumption of fresh seafood included in the diet, we get the necessary amount of essential Omega-3 fats.

You can eat bread and pasta

This model includes the consumption of bread, rice and pasta. Of course, do not overdo the quantities and consume whole grain products.

Wine

In the Mediterranean diet is allowed a glass of red wine at dinner. Red wine contains resveratrol, which is said to have a number of health benefits, including for the heart. So cheers, but don’t overdo it 🙂

Warm friendly conversations

It is believed that a key element of this diet is the way people in this region communicate. Warm cordial relationships and long conversations around the table help us get the best out of our food. Another suspected useful element of the environment is the large sun, which charges us with the necessary dose of Vit. D.

Health Benefits

The Mediterranean diet is indicated as extremely healthy and prevents the development of many diseases, but several benefits are explicitly proven by research. It is believed to be healthy for the heart, and can reduce the risk of developing Alzheimer’s and Parkinson’s. It can lower cholesterol and blood sugar levels and is generally healthy for the circulatory system. It is generally believed to prolong life.

In conclusion, and in my personal experience, there is no easier and more enjoyable diet to follow. It can be easily adapted to other diets, by reducing or excluding certain types of food – Pescarianism, for example, by excluding meat other than fish or dairy-free, if this is your dietary restriction that you should follow. You will still benefit from everything else included in this sunny and friendly diet.

Sources

https://www.medicalnewstoday.com/articles/149090#nutrients

https://www.health.harvard.edu/blog/adopt-a-mediterranean-diet-now-for-better-health-later-201311066846

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/

https://pubmed.ncbi.nlm.nih.gov/26148921/

3 Ways to Balance Healthy Eating and Modern Life

Nutrition means to supply the body with the food it needs to survive. What does this mean? It means not only supplying the body with the necessary calories, but also with all the vitamins, minerals, fats, proteins and carbohydrates necessary for its survival in good health and well-being. Yes, carbohydrates are important and don’t just mean the chocolate dessert we try not to think about. And all this must be in the right quantities and balance – every day.

How easy was it to provide this before industrial food when the empty calorie factor did not exist, and how difficult is it to achieve it now, in the fast-paced city, between coffee and a quick lunch sandwich or pizza on Friday night? No, I’m not telling you to give them up or feel guilty about eating them. Yes!

Because nutrition is a matter of balance, and denying something puts you off it. Everywhere we are flooded with information about the nutritional value of individual products, the useful qualities and composition of foods, which foods to eat to be healthier. And we try them, include them in our menu, but how often and in what balance. This turns out to be the complicated part.

Another thing that often undermines the supply of enough nutrients are the perpetual diets and diets that we try to follow. Less food often means less nutrients.

Many people dedicate their lives to how to ensure this balance with their daily diet, plan and consider every shopping, menu, and yes, it works, but it often means sacrificing a tasty meal with friends or getting rid of the temptation to eat something forever. Not so useful. And often this effort puts the body in imbalance and stress, which is detrimental at all levels.

Ok, what to do then? Here are my 3 ways that work for me and help me feed my body properly without going to extremes.

1. Superfoods

Superfoods are natural foods that are rich in nutrients. They have high amounts of vitamins, minerals, enzymes, amino acids and antioxidants. If the most useful foods have two to three nutritional properties, the superfoods often have 12 or more. The good thing is that this is actually food and unlike synthetic vitamins and minerals, everything is in the perfect proportion and you can hardly reach an overdose. In addition to the benefits of using them as a natural green multivitamin, superfoods can often improve your physical and mental health, boost your immune system and metabolism.

So this is my number one weapon for quick reaction and delivery of all the substances my body needs, even on the days when I know that I have not eaten in the most useful way.

My favourite green superfoods are spirulina , chlorella and wheatgrass.

2. Omega – 3

As I wrote, achieving the right fat balance is not an easy thing. And since the lack of this balance can lead to quite unfavourable consequences, I try to ensure it by taking fish oil often. In addition to the overall health benefits, fish oil takes care of the glowing appearance of my skin from the inside out.

3. Rule 80-20

Nothing is good when it’s too good, so I don’t go to extremes. No, I don’t just eat pizza and superfoods, but I also don’t get obsessed with healthy eating. The rule is simple – 80 percent of healthy foods – when and how we can provide them and 20 percent of everything else we eat, but do not afford every day. In other words – eat that piece of cake and eat it with pleasure and enjoyment. But not every day 😊.

The rule can easily be transformed into 90-10 or 70-30, as needed and without unnecessary obsession. It’s just that at the end of the day it’s good to make sure not only is our stomach full, but our cells are well nourished, one way or another.