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8 Easy Steps To Get Rid Of Negativity

Steps To Get Rid Of Negativity

Hello Everyone!

Emotional wellness is extremely important when it comes to leading a happy life. With negativity choking our throats, we need to find a way out to get rid of it. Here is an easy way to ensure your daily emotional wellness – engaging your senses! Yes, by being more aware of your surroundings, you can actually get rid of negativity!

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Engaging your senses is a great way of making you feel calmer and more settled. It can be done by simply noticing and experiencing things the way they are, without the need of reacting or judging them. This works really well if you have a difficult time sitting still or watching your breath. Bringing your focus to body sensations and senses can be a great way to distract yourself from fears, worries and negative self-talk. It helps in distancing you from anxious and repetitive thoughts.

1) Be curious to know about each of your sensory experience. Use observational adjectives while observing them such as a color,  size (large/small), type (hard/soft), temperature (hot/cold), taste (sweet/sour), texture (shiny/matte, rough/smooth, wet/dry), volume (loud/quiet) or weight (light/heavy)

2) Avoid using judgmental words such as pretty or ugly, good or bad, normal or weird, stupid, smelly, scary, annoying or gross.

3) Try to make a note of your tendency to label your life experiences as good and bad or with like or dislike. Just let the judgments go and bring back your attention to your senses.

4) Keep your focus and awareness on your surroundings. It should be done wherever you go!

5) Look what is around you and make note of it. Simply observe the various hues, shapes and textures all over.

6) Next focus your mind on sound. While listening, simply notice what you hear. Start listening to the quietest sound you can and also be aware of the loudest.

7) Move on to focusing on the sense of smell. What can you smell? Are you able to detect more than one scent?

8) Next bring your awareness to the sense of touch. Reach down and touch the floor with your fingertips. Identify the different sensations you feel.

This practice of engaging your senses can be done anywhere and at anytime. It can be done while sitting at the desk, driving your car or while waiting in a queue. Try the above and see the difference in your life. I am sure you will be able to get rid of negativity easily.

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5 Tips to Hack Your Meal Prep

When you’re loading up the calendar with workouts, family time, friend events and work projects, it’s likely that “make delicious, healthy meals” tumbles too easily down the to-do list. While there are some good grab-and-go options, let’s face it: There are only so many prepared salads and protein bars you can eat before they get boring.

“When you get tired of what you’re eating, that’s when you usually begin to make food choices that you’re not happy about later,” says Melissa Joulwan, author of the popular “Well Fed” cookbook series. “Taking some time every week for meal prep can help keep it interesting.”

By setting aside time for preparing meals and ingredients in advance, you’ll not only zap food boredom, but also have greater control over putting more vegetables, lean protein and healthy fats into your rotation. Best of all, you don’t have to sacrifice a whole day for the effort. Here are some shortcuts Joulwan uses for her own weekly cookup:

1. SCHEDULE THE TIME

Count on about 2–3 hours for the prep, but it doesn’t need to be done all at once. For example, you can do 90 minutes on Sunday morning and 90 more on Wednesday night. The most important aspect is to put it on the schedule and stick to it, so it becomes a habit. For those who have a weekend farmers market nearby, scheduling meal prep for just after shopping can be an easy way to incorporate more veggies into your meals.

2. PREP YOUR EQUIPMENT FIRST

Before she does any chopping or cooking, Joulwan takes out all the utensils and equipment she needs for the effort. For example, she puts several cutting boards on the counter, locates measuring cups, sharpens knives, gets out large mixing bowls and sets up the food processor. Think of it as the “kitchen stadium” approach, where everything you need to use is handy. That 10 minutes of finding everything first saves plenty of time compared to taking out equipment as you need it.

3. THINK INGREDIENTS INSTEAD OF MEALS

There are two main ways to do meal prep — either you create whole meals and put them in containers, or you focus on ingredients that can be thrown together quickly. Joulwan prefers the latter approach, because it allows her to be more creative, and to eat according to her mood. She focuses on “convenience foods” that can be transformed into a variety of meals. These include roasted chicken, hard-boiled eggs, homemade mayo, zucchini noodles, cauliflower rice, chopped lettuce and roasted vegetables. When these components are stored in the fridge, meals usually take only 5–10 minutes to prepare, she says.

4. GET SAUCY

Roasted chicken and cauliflower rice with an Indian vindaloo sauce is a very different meal than the same basic ingredients with a Jamaican jerk sauce. To keep tastes interesting, consider spending some prep time creating sauce blends or simply purchase some to have on hand. As with any prepared food, check the ingredients to make sure the sauces aren’t high in sugar or preservatives.


READ MORE > 3 GREAT WHOLE GRAINS, 3 FRESH WAYS


5. PUT THE TUNES ON

When she does meal prep, Joulwan listens to either ‘80s, new wave or Broadway musical soundtracks, so she’s singing and dancing the entire time. If you’re more the movie type, put on one you’ve already seen (since you’ll be looking down while you work) and will love hearing again, or play some podcasts on interesting topics.

“Your time in the kitchen should be productive, but also fun,” says Joulwan. “The more you can make meal prep time enjoyable, the more you’ll look forward to doing it. Rather than see prep as a chore, think of it as a way to make amazing, healthy food for the week ahead, in a way that feels like a fun break from your busy schedule.”

The post 5 Tips to Hack Your Meal Prep appeared first on Under Armour.

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The 411 on ‘Health Pros’ and How They can Help

Beyond Google research, when it comes to achieving health goals there are a variety of professionals to help you sort through the seemingly endless amounts of information. Between registered dietitians, nutritionists, health coaches and social media influencers posting on Instagram about their favorite matcha drink, it can be overwhelming to know what they do and who your best resource is. Here’s a breakdown:  

REGISTERED DIETITIANS

Registered dietitians are food and nutrition experts. While all registered dietitians are nutritionists (and may go by the term RDN, registered dietitian nutritionist), not all nutritionists are registered dietitians.

Registered dietitians hold a four-year diploma from an accredited university or college (taking courses such as anatomy and physiology, biochemistry, nutrition science, medical nutrition therapy); complete a 1,200-hour internship and pass a comprehensive national board exam to earn the title registered dietitian. Beyond that, RDs must complete ongoing continuing education every five years and adhere to a code of ethics.

RDs work in a variety of settings — from hospitals to universities, with professional sports team and in gyms and private practice. In addition, some RDs specialize in specific health areas as well, like pediatrics, diabetes, renal and cardiac rehab, and addiction and eating disorders.

The 411: If you have a chronic health condition (diabetes, hypertension, etc.), food allergies, intolerances, or you’re looking for sport-specific advice, you’ll want to make an appointment with a registered dietitian. As the nutrition experts, RDs translate what’s happening in the body into personalized food and lifestyle plans for you.


READ MORE > THE 7 BIGGEST WEIGHT-LOSS MISTAKES ACCORDING TO DIETITIANS


NUTRITIONISTS

Nutritionist is a broader term than registered dietitian and is not a protected title — meaning anyone can call themselves a nutritionist. Because no formal education or training is required, nutritionists should not diagnose or treat diseases. Some nutritionists may have studied nutrition (but chose not to pursue an RD certification), while others may not have a nutrition background whatsoever.

Nutritionists can take courses to become certified nutrition specialists (CNS), a protected title. CNS are bound by specific coursework, an internship and a board examination.

The 411: If you’re looking for general nutrition knowledge, you may consider a nutritionist to help improve health habits. Nutritionists work in public health, fitness, research or education settings. While some nutritionists have no background or credentials in nutrition, others may provide guidance toward health goals that don’t require medical supervision, treatment or diagnosis.

HEALTH COACHES

Health and wellness coaches are focused on achieving overall health and behavioral changes. The Institute for Integrative Nutrition (IIN) — one of the largest organizations for health coaching — defines a health coach as a “wellness authority and supportive mentor who works with clients through food and lifestyle changes.” According to the IIN, health coaches take a holistic approach to wellness, behavior and lifestyle changes, but typically do not have the clinical training RDs have received.  

The 411: Looking for general motivation, stress-management or someone to help with behavior change? Consider a health coach. Keep in mind that, like nutritionists, they’re not qualified to diagnose or treat disease, so save your clinical questions for a credentialed provider.

SOCIAL MEDIA INFLUENCERS

What about your friend who takes pretty pictures on Instagram and rambles on about the benefits of matcha powder? She may share anecdotal evidence that worked for her, but that’s not necessarily tailored to your needs.

The 411: Unless they have a more formal degree, social influencers don’t have any credentials other than an impressive social following; however, they do provide entertainment and inspiration, both of which are important for staying motivated and on track. Just keep in mind: If you’re looking for personal health advice, you should seek out a credentialed provider who understands your personal needs and health background.

Remember: There’s no blanket approach to nutrition, and much of it is individualized to you. While nutrition enthusiasts claim to be experts, nutrition is a specialized science. Knowing the credentials of who you want to work with — and how their personality might sync with yours — is crucial, so be informed and don’t be afraid to ask questions.

The post The 411 on ‘Health Pros’ and How They can Help appeared first on Under Armour.

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What Is The Difference Between Regular Eggs And Omega 3 Eggs?

What Is The Difference Between Regular Eggs And Omega 3 Eggs? Find Out!

Hello All!!!!

I am sure that you must have seen eggs enriched with omega 3 at your grocery store. And you would have even gone ahead and bought a few! How did you find them? Are you still not sure whether you should go in for omega 3 enriched eggs?

You must have wondered how the omega 3s get inside the eggs. How do they do it? There are no holes in the shells! And are these healthier than regular eggs or organic eggs? Too many questions! All will be answered here in this post!

The Difference Between Regular Eggs And Omega 3 Eggs

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Omega-3 enriched eggs are the ones that are laid by hens who have been given a special diet which is high in omega-3 like flaxseeds.

Eggs that are labelled as omega 3 enriched have more of the healthy fatty acids than the regular eggs that you get. It has been found by a study that the yolks of regular and organic eggs had 1.3% of the omega 3 fatty acids while the yolks of omega 3 eggs contained 6% of the fatty acids.  To conduct the study, researchers bought 96 regular eggs, 12 omega 3 enriched ones and 72 organic eggs. The regular ones were “free-range”,”barn-laid” and “cage” eggs and the organic ones were certified organic.

Findings of the study:

  • Organic eggs had more saturated fats when compared to regular non-organic eggs
  • There was no significant difference in the composition of polyunsaturated and monounsaturated fatty acid in regular and organic eggs.
  • The lowest saturated fats were found in omega 3 eggs when compared to the other two varieties.
  • Omega 3 eggs also had the most omega 3 – ALA and DHA as expected. The omega 3 to omega 6 ratio was also higher than regular or organic eggs.
  • Free range eggs had omega 3 content similar to the ‘cage’ and ‘barn-laid’ eggs.

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Omega 3 eggs increase levels of ALA and DHA in humans

As mentioned above, omega 3 enriched eggs contains much more ALA (alpha-linolenic acid) and DHA (docosahexaenoic acid) than regular and organic eggs.

Both ALA and DHA are omega 3 fatty acids that have several health benefits to offer. They are said to have direct/indirect anti-inflammatory properties. However, the point is that omega 3s in the eggs should be easily processed and absorbed by the body.

A study was conducted on humans to find out the effects of consuming omega 3 eggs. In the 2 week trial, there was a significant increase in total omega-3 fats levels and in DHA content. There was also a significant increase in the omega 3 to omega 6 ratio.

Bottom line:

The scientists of the study concluded that eggs modified by adding flaxseed in the  hens’ diet could be a great dietary source of omega 3s for us humans.

Now you know about the difference between regular eggs and omega 3 eggs! So, I guess it is a good idea to grab the carton of omega 3 enriched eggs the next time you visit the supermarket.

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