See the “True” Power of “Good” Digestion, According to Ayurveda

Research in the last century has put a healthy diet on a pedestal. From Plant to Keto, from Raw to Macrobiotic, from Mediterranean to South Beach Diet, we tend to follow all regimes in search of health and youth. And that’s great, because there are certainly two things that unite these very different regimes – turning off junk food and eating wholesome foods, which in addition to our stomachs, also feeds our cells.

But there is one thing that is crucial to benefit from absolutely any diet – good digestion and a healthy microbiome. Something that we often take for granted, but in fact so delicate and easy to unbalance from one external factor – the emotional and our physical condition. If digestion doesn’t work well, any food can, instead of recharging us, literally make us sick by clogging our bodies with toxins. Which literally means that no matter how useful and wonderful a diet you follow is, everything can be in vain if you have digestive problems.

Ayurveda on the importance of digestion

Why Ayurveda? While modern medicine has yet to discover the role of the gut and microbiome in our physical and emotional health, in Ayurveda, the science of life at the age of 5,000, this has never been questioned. The intestines are taken to be the heart of our health. According to Ayurveda, the intestines, brain and emotions are inextricably linked.

The digestive fire or Agni is the ladder around which the whole philosophy of preparing and combining food according to Ayurveda is built. Every food is prepared with care to be digested as easily and quickly as possible. It directly affects the absorption of all nutrients from food or cellular nutrition, as well as the non-accumulation of toxins. And here the balance is most important. When the digestive fire is weak, it leads to problems such as nutrient malabsorption and constipation. When too strong, it leads to inflammation, heartburn and reflux.

When our digestion is balanced, according to Ayurveda we can not only consume normal portions of food every season without problems, but also feel light in the body, have healthy, glowing skin, wonderful energy levels and we are in sync with our feelings. Stress, tension and anxiety can radically reduce the power of digestion as well a very strong and prolonged detoxification and fasting.

How to balance digestion

Good digestion is vital to our good health and well-being. Solving the problem of indigestion can be addressed in different ways, from treating the causes, such as reducing mental and physical stress with adaptogens, to using herbal mixtures that increase digestive fire. For complex problems, it is best to apply all this until we feel improvement.

Toxins as a consequence of indigestion

When we cannot digest food completely, toxins begin to accumulate in the digestive tract. Ayurveda calls them Ama and teaches that they cover and reduce the surface of the intestine, which was supposed to digest and absorb nutrients. Toxins also irritate the surface of the digestive tract, causing inflammation and increasing susceptibility to infection and fungal diseases.

Leaky gut is the modern term that corresponds to the theory of Ama. By allowing large molecules of food to pass from the digestive system into the bloodstream, the blood is exposed to molecules that should not be there. The immune system recognizes them as external aggressors and attacks them. The consequences can range from a weakened immune system to allergies and autoimmune diseases.

How to eliminate toxins

Of course, the first thing we need to do is improve our digestion, as described above. The question is what else can we do if we are already suffering from the effects of indigestion and the accumulation of toxins. And not only that, not only to clean the intestines of toxins, but also the liver, which is the main organ of detoxification, so that we do not further disrupt digestion and fall into a vicious circle. By supporting the work of the liver, we can successfully clear toxins.

One of the super herbs for the liver is turmeric. Its powerful and gentle action brings benefits not only to the liver but also to the whole body with its powerful anti-inflammatory and antioxidant properties.

Herbal blends can also be very effective and successfully and gently detoxify the liver. We can also successfully include green superfoods with proven detoxifying properties such as spirulina, chlorella and wheatgrass.

Whatever approach we choose to take care of digestion, and through it for our health as a whole, let’s start today and now!

How to Detoxify and Restore Your Body after Medication Therapy

We live in strange times. For the last two years, it seems as if the world has turned around and everything has become different. Making sure our bodies are balanced and in good condition has become even more important. But sometimes, no matter how hard we try to stay in shape, we may suddenly need to be on medicament therapy with strong medicines- antibiotics and corticosteroids. This is exactly what happened to me last month. When it is necessary, there is nothing to be done, we must take our medicine and recover completely.
The question is, can we then do something to quickly restore and cleanse our body from the negative effects of the medicines we have taken? Yes, this includes all the superfoods we know – spirulina, chlorella, nettle, wheatgrass, ashwagandha, not to mention omega-3, which help us get back in shape.

Corticosteroids and stress

The use of corticosteroids, according to medical prescription and supervision, is necessary in the presence of very high levels of inflammation in the body, most often caused by infection, allergic reaction or autoimmune disease. Corticosteroids reduce inflammation in the body because they are chemically similar to cortisol, one of your body’s natural anti-inflammatory hormones, produced in the adrenal glands.

However, cortisol is a stress hormone and its high levels can lead to a number of unpleasant effects on our bodies. High levels of cortisol put us in a fight-and-run mode, and here are the consequences:

  • increase in blood sugar;
  • slow metabolism – adipose tissue begins to accumulate around the abdomen, face, limbs and some organs;
  • fluid retention and high blood pressure
  • insomnia or mood swings;
  • the organism becomes susceptible to viruses and bacteria;

This is certainly an unpleasant list of side effects that we want to avoid. How to achieve it? The well-known adaptogen ashwagandha and vitamin B biotin can be of great help.

Ashwagandha – As I have already written about it, ashwagandha is an ancient and powerful adaptogen that successfully helps the body cope with all kinds of physical and mental stress and recover successfully. Research shows that ashwagandha successfully lowers cortisol and lowers stress levels. With this comes all the proven benefits for the body – a calm mind, calm and deep sleep, reduced levels of anxiety and a lot of energy back available. There are studies that ashwagandha lowers blood sugar levels.

Biotin – many of us know biotin as a vitamin that takes care of beauty of hair, skin and nails. However, it is not well known that it has a proven effect in lowering blood sugar levels. Elevated blood sugar is the other major problem with corticosteroids. Since this has long-term negative effects on the body plus is the main culprit, along with cortisol for increased appetite and weight gain, it is definitely something that is good to take care of. The addition of a biotin capsule helped me overcome my increased appetite, especially for sweet foods.

Liver detoxification

The liver is our filter, which prevents toxins and dangerous substances in the circulatory system and it also receives the entire flow of substances from the intestines. In case of illness and taking heavy medications, incl. antibiotics and corticosteroids, the liver can literally become clogged with toxins. This may feel like loss of appetite, nausea, vomiting, but there as well may be no visible symptoms. White coated tongue is also a symptom of toxins in the body and a detoxification process. It is a good idea to help the body get rid of unnecessary toxins faster and easier before they cause harm.

All green superfoods rich in chlorophyll are what we need. Spirulina, chlorella, nettle, wheatgrass, each of them has a proven positive effect in liver detoxification. A huge plus is their rich content of vitamins and minerals, antioxidant and anti-inflammatory effect, which help the body regain strength after illness.

Antibiotics and the microbiome

Antibiotics kill harmful bacteria and suppress inflammation. That is why they are prescribed by doctors for severe infections. The bad part is that they kill all the bacteria in the body, both the bad and the good – the so-called microbiome.

Bacteria living in our gut is often called the second brain, it communicates with the brain constantly through the immune system, neurotransmitters and the vagus nerve. Much of the serotonin that keeps us feeling happy is synthesized in the gut. Research in recent years has concluded that gut health is also the foundation of a healthy immune system. Accordingly, the imbalance of the microbiome leads to the so-called permeable intestines, which are also a major cause of allergies and possibly autoimmune diseases. Naturally, the microbiome is also responsible for good intestinal health and excretion, or in other words, after taking an antibiotic, we can often get diarrhea or constipation.

All this suggests that the health of our intestines is a major concern and a good probiotic in antibiotic treatment is mandatory during and at least a week after. Best two, as I did.

Balancing the immune system with omega – 3

Omega-3 is the fat that is most beneficial for our immune system. It reduces inflammation and balances the immune response. The benefits of it are numerous and inclusion in the diet after illness is a very good idea that will help to recover the exhausted body faster.

It is good to take care of your body in every way, it will thank you for it. Let’s do it today and let’s enjoy the health and energy that it brings!

How to Easily Eliminate Fatigue and Have Energy and Brilliance According to Ayurveda

It is amazing how knowledge of 5,000 years can be an easy and simple explanation of modern problems that science sometimes finds difficult to deal with, and when it finds an answer, it is in tune with the knowledge of Ancient Ayurveda, the science of life.

Such is the case with the so-called Ojas, which in Sanskrit literally mean strength of body and mind, energy, ability. Ojas are our reservoir of energy – physical and mental. They are also seen as the foundation of our immune system. Accordingly, when our Ojas are well cared for and full, our body is much more resistant to stress, disease and the negative impact of the environment and negative emotions. Ojas are also related to fertility and the way our body ages, so it’s really good to make sure we have them full. It turns out that Ayurveda also has a universal solution for this, namely the so-called first superfood – the herbal mixture Chyavanprash – a traditional Indian formula, a mixture of more than 40 herbs that quickly and powerfully restore our energy and return us to our natural life balance and brilliance.

Ojas and their influence on our energy level

The easiest way to understand exactly what Ojas are, is to imagine how we feel when we are full of energy and, most importantly, the time when we feel literally exhausted. At this time, we are prone to infections, often catch colds, and sometimes we may even end up with herpes in the morning. We feel super tired, emotionally unstable and it is difficult for us to solve another problem. We fall into a complete intolerance of the lack of tact and sensitivity in other people. This is a good description of how we feel in our body and psyche when our Ojas are reduced.

At such times, the surrounding stress accumulates in the body and can lead to disease. The fatigue of the cells increases and the tissues become relaxed, their normal function is disturbed. Not only do we feel tired, but we look like that. The way we perceive the world is changing and we are becoming more vulnerable to negativity in people and the environment.

What lowers Ojas

What lowers the Ojas or energy and defences of the body is easily predictable, and is unfortunately commonplace in our modern society. These are:
Stress and anxiety
Emotional trauma
Negative emotions such as anger, selfishness, nervousness
Physical trauma and chronic pain
Bad sleep
Too much travel

Age – after 50 years Ojas naturally decrease
We all have at least 1-2 of them, right? Let’s see what we can do to solve this problem.

How to increase Ojas and your energy

One of the keys is to eat healthy food, full of vital energy and suitable for our body type. Such foods are Ghee, warm milk with Indian spices, rice pudding, dates, raisins, almonds, sesame and pumpkin seeds, whole grains, coconut, avocado, berry and juicy fruits. Good digestion is also very important to make sure we absorb nutrients from food well.

It is also important not to drink too much coffee, not to work too much, to get enough sleep and to find time for things that make us enjoy life. Such are hobbies and other pleasant things that we enjoy such as to practice breathing and meditation, to do balancing exercises.

Urgently increase our strength and energy with Chyavanprash

Often things are on the verge of exhaustion and we urgently need to restore our balance and energy. We can quickly help ourselves and raise the level of Ojas through traditional Indian herbs. Chyavanprash is an extremely powerful traditional Ayurvedic herbal formula that is formulated specifically to enhance Ojas. It contains over 40 herbs that will help you regain your strength and vitality.

Chyavanprash is also a powerful immune stimulant that also supports the normal function of the heart and digestive system. Chyawanprash also has a rejuvenating effect, has been used successfully and for many years to make the skin look younger and to achieve a long and healthy life. It is a very good source of vitamin C, which is essential for the human body. Regular intake of Chyavanprash maintains the intellect, makes the memory strong, gives a divine glow to the skin, raises immunity levels, promotes longevity, gives strength to the sensory organs and stimulates digestion.

Boost Ojas with other herbs

Also, there are extremely powerful Ayurvedic herbs, rich in the herbal version of Ojas, that you can use on your own. Such are ashwagandha and shatavari . Through them we can also help each other and return to balance.

Other herbs that increase Ojas are those that are rich in nutrients such as nettle, dandelion, parsley.

Isn’t it amazing how a daily science can help us with many of today’s problems to rebalance our bodies, tired of the modern way of life, significantly improve our way of life and return us to our natural balance of life.

Worth a try!

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!