ROTATE YOUR GREENSRotating greens can:
- optimize the nutritional content you get from green smoothies
- help you get a more balanced amount of vitamins and minerals
- strengthen your immune system thanks to the alkaloids found on leafy greens
- prevent alkaloid build-up
- provide unique phytonutrients that you might not get at all, or in smaller amounts, by eating only one or two types of leafy green
- balance pH in your body
- support a healthy digestion system
- increase your energyMore leafy green options:
- beet greens
- bok choy
- collard greens
- dandelion greens
- kale (red, green and black)
- lettuce, all kinds
- mixed baby greens
- mustard greens
- swiss chard
- turnip greens
- herbs (basil, cilantro, mint, parsley)
10 Healthy Habits to Nail this Week- Fit Sugar
Whether you aim to take on just a few, or you can knock ‘em all dead at once, here are 10 healthy habits to work towards this week. (And all year!)
- Exercise for 150 minutes this week. Whether you work out for 50 minutes three times a week or exercise every weekday for 30 minutes, 150 minutes is the bare minimum experts recommend to maintain heart and body health. For how much you should be exercising to lose weight, read here.
- Cook dinner every weeknight. Here’s a stay-on-track meal plan from nutritionist Cynthia Sass to help you plan your week.
- Make a water goal to hit every day, and then meet it. Calculate how much water you should be drinking here.
- Drink green tea. You’ll be boosting your metabolism and fighting disease with each mug.
- Eat a healthy breakfast every day. Forgo the pastry display for one of these healthy breakfast recipe ideas.
- Stretch. To improve flexibility and relieve aches, take three mornings this week to do a quick, gentle stretching sequence before you move on with your day.
- Eat a salad for lunch every day. It’ll help with your weight-loss goals but will also help you get the nutrients you need to stay healthy. Here are 10 Winter salads to try.
- Take a break. Take time to de-stress, and have fun a few days this week with these stress-relieving tips.
- Say no to empty drink calories. At happy hour, stick to one (or no) low-calorie alcoholic drink, and order club soda or water for the rest of the time.
- Get more sleep. Getting better sleep gives you more energy, boosts your immune system, and helps you lose weight. Aim for at least seven hours every night this week. Check out our 20 simple ways to get better sleep for help.
1. Forgive yourself. You aren’t perfect. No one is. Recognise that beating yourself up will only make things worse. Instead, forgive yourself, and then decide to just move on.
2. Focus on motivation. Without motivation, you can’t do anything. It’s much more powerful than self-discipline. So when things get tough, remind yourself of why life will be better if you reach your goal.
3. Make it easy. Discipline is tough so remove some obstacles. For example, if you’re having a hard time exercising, make it super easy by just doing 5 minutes to start with. If you can make that change for 30 days in a row, you’ll have developed a new habit.
4. Focus on enjoyment. It’s hard to push yourself — and to have self-discipline — when you hate doing something, or you see it as a drag. So do whatever you can to create a sense of fun. For example, if you don’t like exercise, find some good music, or a workout partner, and focus on that part of the activity.
5. Repeat. You’ll almost inevitably slip up from time to time, no matter how good, and committed, you are. Just get up, get going, and keeping marching straight ahead.
Source: http://zenhabits.net/6-small-things-you-can-do-when-you-lack-discipline/ (Adapted)
Here are some simple ways to practice mental fitness:
1. Daydream – Close your eyes and imagine yourself in a dream location. Breathe slowly and deeply. Let the comforting environment wrap you in a sensation of peace and tranquility.
2. “Collect” positive emotional moments – Make it a point to recall times when you have experienced pleasure, comfort, tenderness, confidence, or other positive emotions.
3. Learn ways to cope with negative thoughts – Negative thoughts can be insistent and loud. Learn to interrupt them. Don’t try to block them (that never works), but don’t let them take over. Try distracting yourself or comforting yourself, if you can’t solve the problem right away.
4. Do one thing at a time – For example, when you are out for a walk or spending time with friends, turn off your cell phone and stop making that mental “to do” list. Take in all the sights, sounds and smells you encounter.
5. Exercise – Regular physical activity improves psychological well-being and can reduce depression and anxiety.
6. Enjoy hobbies – Taking up a hobby brings balance to your life by allowing you to do something you enjoy because you want to do it, free of the pressure of everyday tasks. It also keeps your brain active.
7. Set personal goals – Goals don’t have to be ambitious. But whatever goal you set, reaching it will build confidence and a sense of satisfaction.
8. Keep a journal (or even talk to the wall!) – Expressing yourself after a stressful day can help you gain perspective, release tension and even boost your body’s resistance to illness.
9. Share humour – Life often gets too serious, so when you hear or see something that makes you smile or laugh, share it with someone you know.
10. Treat yourself well – Cook yourself a good meal. Have a bubble bath. See a movie. Call a friend or relative you haven’t talked to in ages. Sit on a park bench and breathe in the fragrance of flowers and grass. Whatever it is, do it just for you.
Exercises that activate each buttocks muscle :
- MEDIUS - Jumping Jacks
- MAXIMUS - Deep Lunges
- MINIMUS - Squats
Honestly, you need NOTHING else to get the butt you dream of, just these three exercises!
It is surprisingly easy to lose your cool, and to react to minor stresses and to irritating people. However, most of us would rather feel relaxed and in control, and the following guidelines can help us reach this goal.
1. Keep things in perspective: Often we catastrophise or over-react when the issue or offense is insignificant. Here, it is best to force yourself to take a balanced approach and remind yourself, “it’s minor, and not worth the energy!”
2. Visualise yourself coping: Take a few deep breaths and let your feelings settle down. Draw a mental picture of a calm, unflustered “you”, who takes their time to respond and is able to cope. Then, in a calm, low voice – with a few well chosen words – respond as you would like, so you maintain your self-respect.
3. Be aware of your triggers: When someone pushes our buttons we generally react. However, if we know what those are then we can regain control, and can practice how to cope when our feelings are stirred. Also, if we’re tired or hungry, feeling cold, or over-stretched then we’re much more likely to over-react.
4. Create a calm environment: Stay one step ahead by preparing yourself for inevitable setbacks and infuriating people. For example, play some music in the car, or take a walk during lunch, or keep some photos in your office of the people that you love.
5. Distract yourself: When you feel the pressure building, or you start to ruminate, think of something that’s amusing, or a fun event you’ve planned.
These are just a few suggestions to help you stay detached so that stresses and people don’t make you lose your cool.
1. Cravings usually hits when we’re stressed. Do a relaxation exercise to get rid of it! Lie comfortable with your eyes closed. You can have some relaxing music or maybe the sound of rain in the background. Focus on your breathing and the way your body feels the whole time. Flex and relax a muscle group at a time, ending with flexing your whole body and then relax for a few minutes.
2. Do yoga. Same as above, you’ll relax.
3. Sometimes we’re not hungry at all, but thirsty. Drink lots of water, maybe with some lemon in it.
4. Brush your teeth and use mouthwash. Everything you eat after that will taste weird.
5. Do ab exercises. Working your abs actually helps with the cravings. And you’ll remember why you won’t give in to them too ;)
6. Check your nutrients. Your body might actually be telling you that you’re missing something from your diet. THIS CHART might tell you what.
7. Drink tea! Black tea can be a bit bitter and green tea can taste a bit funny, but red tea is awesome! Especially if you choose a nice flavour like apple pie, blueberry vanilla or red berry hibiscus. Or white tea! But if you like black and green tea, go for it! Some put milk in their tea, some sugar, some honey and I like to put lemon in mine.
8. Call someone and talk about whatever! Or talk to someone face to face. Or on Skype. You’ll get your mind off your craving because usually when we crave something we can’t have we start to obsess about it.
9. Go for a walk. Or a run. Put earphones on and listen to some music. It’ll stop your cravings before you know it!
10. Never go shopping on an empty stomach. If you’re at the supermarket and your cravings hit, pick up some fruit or small cheeses like Babybel (because really, cheese is not bad for you!) that you can eat immeditely after you’ve payed for your goods.
11. Carry a water bottle around with you. All the time. Everywhere. Flavour it if you want, just not with sugar - real or artificial. You can use lemon, lime, orange, grapefruit, berries, pinapple, watermelon, cantaloupe, mango, kiwi, grapes, cucumber, mint, ginger, tiny bit of natural fruit juice etc.
12. Take a nap. If you’re a sugar addict like me, you’ll know that when you’re tired you tend to go for something sweet to wake yourself up. But if you’re tired, really, take a nap. Apparently 26 minutes is optimal.
13. Or, if you’re tired, drink a cup of coffee or eat an apple. Apples are actually found to be better at waking you up than coffee, though.
14. Get moving. Workout in any way.
15. Play video games or computer games. Don’t lose track of time though ;)
16. Take a long shower. And if you sing, it’ll apparently make you happier. Worth a try, right?
17. Try this trick: Touch the front part of your ear, that bit of cartilage that sticks out in front of your ear canal. Rub this between your thumb and first finger for a few minutes. This is a strong acupressure point that will redirect your energy and lower your appetite.
And most importantly, take one day at a time. If you fucked up your morning, make your afternoon and evening a good one. Know that just because you ate something unhealthy does not mean you failed. If you think about it, one fucked up meal out of 3-6 (depending on how many you eat a day) is not that bad, is it. And if you fucked up and ate something you’re ‘not supposed too’, enjoy it! Don’t feel guilty about it because that will just make you unhappy and will probably lead to more mishaps. Build up a good relationship with food. Try to live by the 80/20 rule: 80% good, 20% indulgent. Food is not the enemy, food is what your body is running on. It’s what keeps you going.
Side planks = strong obliques = less stitches and cramps during races!