We know that nuts are considered to be a super food i.e. food that is rich in nutrients and beneficial for our health and well being. In addition to nuts, seeds also have tremendous health benefits. Rich in energy, protein, packed with antioxidants, vitamins, minerals and the all important omega-3 fatty acids, nuts and seeds almost seem to be complete foods.
Just 1 ounce a day of nuts and seeds like almonds, walnuts, pistachios, pecans, pumpkin seeds, sunflower seeds, and peanuts can diminish inflammation and provide satiating fiber, protein and immune-boosting minerals. Nuts and seeds contain healthful mono- and polyunsaturated fats. These fats are essential to health by managing inflammation and maintaining the normal structure of every cell in our bodies. Nuts and seeds provide our bodies with fiber, key to the digestion process. The "American Journal of Clinical Nutrition" published research that found an additional 25 percent reduction in cholesterol levels after nut consumption that could not be explained from the composition of healthy fat alone. Researchers speculated that fiber and mineral content in nuts were responsible. Nuts and seeds contain minerals such as magnesium, zinc, calcium and phosphorus needed for bone development, immunity and energy production. One ounce of sunflower seed kernels contains 100 mg of magnesium. Calcium is a mineral needed for bone development, but it is also needed to send signals to cells and produce energy. Including nuts and seeds in your diet promotes a healthy and balanced mind and body. A healthy body and a healthy mind are in co-existent. When either one is off balance we need to realign them to restore the balance. We need to ensure that all the food groups are adequately represented in our diet with nuts and seeds being an integral part. Read more for a specific details on the benefits of different nuts and seeds (source: Joy Bauer)
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Life is beautiful; it’s up to us what we make of it. Positive thoughts uplift us and allow us to overcome difficulties and challenges whilst negative thoughts pull us down and make us succumb to them, not rise above them. Being happy or sad is a choice we make; a choice that undoubtedly comes with consequences for which we must take responsibility. Negative thoughts are stepping stones and an opportunity to consciously make the right choice and decide that you want better. After all, it is our birthright to be happy.
Choosing happiness is simple. Find the silver lining in every situation especially when the going gets tough and appreciate all that is around you. If you feel yourself going down accept and acknowledge the feeling and recognise that it doesn't have to be that way. When you're ready, pick yourself up by doing something that uplifts you. No one knows you better than yourself. Something as easy as going for a walk, catching up with friends or spending time with loved ones will remind you of the blessings in your life. As you practise choosing to be positive and happy it will eventually become a habit and you will find that this wonderful quality will become a part of your character. When we make a choice to be happy we also make a choice to be healthy. When we think positive things it naturally impacts our physiological state as well. By filtering out unnecessary thoughts that cause feelings of sadness and self-pity you manifest a healthy mind, body and soul. This creates an aura of vitality and draws people towards you… after all everyone wants to feel this way. So start right now, unleash the power within and make the right choice. We all know that drinking water is extremely important for the proper functioning of our bodies and all the organs working together.
The European Food Safety Authority recommends that women should drink about 1.6 litres of fluid and men should drink about 2.0 litres of fluid per day. That's about eight glasses of 200ml each for a woman, and 10 glasses of 200ml each for a man. There are plenty of studies and articles explaining the benefits of drinking water but what is particularly interesting is that there are specific benefits based on when you drink water. Drinking water at a certain time maximizes its effectiveness on the body: 2 glasses of water after waking up helps activate internal organs. A glass of water 30 minutes before a meal - helps digestion. Drinking water before a meal helps you feel fuller, As a result you will be less likely to attack your meal like a starving person. Water helps prepare the stomach for the food that will follow; waking up taste buds on the tongue and moisturizing the stomach lining so brittle or acidic foods won’t be uncomfortable. A glass of water before taking a bath helps lower blood pressure. A glass of water before going to bed avoids stroke or heart attack. A glass of water at bed- time will also help prevent nighttime leg cramps. Your leg muscles cramp and wake you up when they seek hydration. Drink more water to prevent illness following exposures. If you are around sick people in the hospital or at work and school, drink a little more water than usual to wash away germs and viruses that your body may have picked up from exposure to these people. A well-hydrated body helps to move along any invaders before they settle down and multiply in your system. Have a glass of water when you’re tired. Feeling tired? Fatigued? Need a nap but can’t take one? Have a glass of water. Because of its ability to move quickly throughout the body, water can reach your brain and activate it right before a meeting or other situation where you need to pay attention. Not only is water a vital element in maintaining good health and well being but knowing the right times to drink it adds to its effectiveness and ability to balance the various functions within our bodies. A hydrated healthy body in turn leads to peaceful and calm mind allowing our emotional and mental states to be centered and focused. The Surya Namaskar or Sun Salutation is one of yoga’s most important asanas, comprising of 12 different postures in a single flow. Also known as the Mountain Story for the benefit of the children, it is one of the most enjoyable and energising exercises for them. The forward and backward bending postures help to stretch and flex their abdomen as well as spinal columns.
Best done in the morning, the Surya Namaskar is a simple exercise that you can do it at home with your children, engaging them in the activity through the use of the Mountain Story. The Sun Salutation has a number of beneficial effects on the minds and bodies of children including boosting physical strength and muscle tone and enhancing the function of the nervous system, improving memory, concentration and learning capabilities, increasing energy levels in the body and keeping the mind calm and focused and regulating and promoting better sleep patterns amongst others. Try it at home together with your children. Not only will it energise and invigorate them, but it is also a great way to bond and share quality time with them. |
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