CALM THE WATERS
Identifying and countering anxiety around every corner
It is both normal and expected to experience worry and anxious thoughts when encountering certain situations in life. Some of us are very conscious when worry kicks in, while others may only absorb worry in their subconscious. Regardless of the levels of awareness, worry and anxiety can have significant impacts on our mental and physical well-being.
The causes of anxiety are often due to a combination of factors, often with no guarantee that all of them have even been discovered. Some causes may include prolonged exposure to stressful environments, unresolved feelings of fear and insecurity, traumatic past experiences, and genetic susceptibilities as well. Although we all encounter worry, a clear distinction needs to be made from the common states of worry and anxiousness from specific anxiety disorders which are mental illnesses. It is important to seek the consultation of medical health professionals to ensure proper measures are taken.
While causes are more difficult to pinpoint, symptoms of anxiety are often more easily identified. When anxiety is triggered by past trauma or fears, the fear of reoccurrences may be the root cause of uneasiness or worry built upon anticipation. An unsettled mental state can also hinder many other areas of daily functions from being properly addressed and can lead to avoidance patterns and tendencies. When anxiety strikes, the human body may experience symptoms of increased heart rates, nausea, muscle tension, cold sweats and the inability to rest or even sleep soundly.
Many times, anxiety is not addressed or recognized until it reaches the heights of where it may be classified as a disorder. Healthcare professionals often prescribe specific medications and often recommend specialized forms of therapy to identify, cope, and respond to anxiety attacks. No matter the prevalence of anxiety in one’s life, it is always beneficial to help equip the body and mind to better manage triggers and symptoms of anxiety. Finding the ability to remain calm and relaxed during stressful situations is essential. Anxiety spirals out of control when worry is on full-throttle. Meditation, prayer, acceptance, and focusing on the joyous patterns in life’s endless weave of emotions can help bring grounding and peace. Learning to breathe and rest is a skill that takes time and conscious effort to develop. Attending to one’s diet is also vital in preparing the body for various circumstances and to be functioning at its peak capacity. Aerobic exercises, alongside diets can help balance biological functionality including stable hormone levels all to help counter anxiety.
ELEVATING ABOVE THE CIRCUMSTANCE
The practice of meditation
We often seek and adopt new lifestyles only when circumstances get worse or life feels as if it is spiraling out of control. Too many of our daily habits and patterns are only challenged when something seems to go wrong. So many stresses and anxieties flood our lives and that’s usually the time when people look for change.
Meditation should not be treated as a practice limited to challenging times but adopted as a part of life to reach heights of clarity, acceptance, and peace. The little time we invest in meditation is easily recaptured as we are able to operate more efficiently as meditation helps declutter and organize thoughts in our head.
An integral part of meditation is discovering how to be still. Silencing the wandering thoughts, pressures of life, and constant busy state of the racing mind is crucial in reaching clarity. As a foundation, one needs to learn how to focus on the dynamics of their breath to reach unity within the mind and body. Through practice, once you are able to focus on one thing, it lays out a landing pad for other floating thoughts to settle one-by-one too.
As mindfulness is reached, the next phase of processing and filtering becomes present and available. One can learn to accept circumstances that they have control of, and build habits of letting go of issues that they are not in control of. Clarity and acceptance ushers in the ability for one to dwell in peace.
Through a healthy mind, harmony flows through the union to the other parts of the body as well. As we focus on taking care of our physical bodies through exercise and diet, to reach wholeness we must also pay close attention to the lifestyle we live and the health of our mental well-being.
Try spending a few minutes per day when you wake up, go to bed, and throughout the day, to pause everything, own your thoughts and emotions, and just breathe.
REIGNING IN THE EMOTIONAL HIGHS AND LOWS
Balancing the scales of hormones
Hormones are produced in the endocrine glands throughout the body and are responsible for controlling how we function and react. Hormones affect all aspects of the body including the physical, mental and even emotional. When hormones are imbalanced some of the common symptoms may include digestive problems, excessive weight gain, chronic acne, and headaches. Mental and emotional tolls may include extreme mood swings, depression, fatigue, low sexual drive and a lack of clarity.
During certain stages in life, hormonal imbalances are both expected and normal. Hormone levels fluctuate during pregnancy, periods, menopause, and when certain health conditions are present. It is important to monitor sudden spikes and drops in hormone levels, and to adjust one’s lifestyle when possible to prevent such volatility. Finding healthy amounts of rest, exercise, and balanced diets are essential in stabilizing hormone levels.
Attaining high quality sleep and rest are critical in regulating hormone levels. Without proper sleep, cortisol stress hormones may rise and the release of the required growth hormones can be inhibited. Lowering stress through meditation or other physical activity is also recommended to reduce insulin levels and increase insulin sensitivity.
A proper diet plays a huge role in ensuring stable hormone levels. Diets rich in protein and fiber aid in controlling appetite, increasing insulin sensitivity, promoting well-functioning digestion and metabolism. Foods high in sugar and carbohydrates should be avoided as they easily throw off insulin levels. Healthy fats from nuts and omega-3 oils found in fish can reduce insulin resistance, promote anti-inflammatory functionality and reduce cortisol levels. Consuming green tea is also an excellent source of antioxidants and can increase insulin sensitivity.
Finding healthy hormone levels, is imperative to so many functions of our body, is it important to always take a wide comprehensive approach in addressing balance.
NOT ANOTHER NEW YEAR’S RESOLUTION
Establishing a lifestyle of exercise
Physical exercise along with a balanced diet are the best ways we can keep our bodies in optimal condition. Whether through weight management programs, strength building exercises or high intensity training, we can all find different methods to maintain a healthy lifestyle.
Everyone begins routine exercise regimens with various driving motivators. Some like to perform workouts in order to look good, destress from work, counter health conditions, pursue hobbies through sports, and there are those that like to socialize and hang out at the gym walking in circles paying their rounds. Regardless of the initial reasons for engaging in exercise, it is important to set clear goals, build consistency, and maintain sustainability.
Sustainability is a huge factor to consider when engaging in a lifestyle of exercise. Too many of us have seen friends and family or we might be that person ourselves, that will work really hard for a few weeks often for a special event, and then immediately lose all motivation and drop that priority. The main reason for incorporating exercise as part of your lifestyle, should be for the wellness of your body. It is important to remind ourselves that exercise is for internal reasons first, for yourself, and external factors may come secondary.
Setting clear goals of where you want to be at in terms of performance or weight management are also essential so you can actually track your progress and find your own healthy pace. Keeping a journal of records allows you to look back and see where you were at before and how long it takes you to make progress and come closer to reaching your goals.
To maintain consistency, you may also consider accountability to keep you focused towards your goals. Some like to join sports teams, work out with a partner, sign-up for a personal trainer, basically anything to keep you going on days where you may lack motivation.
The benefits of physical exercise will always be evident in multiple areas of your life, improving your overall well-being and satisfaction.
STAYING AWAKE FOR JUST ONE MORE HOUR
Finding the energy to power us through the day
Are you constantly struggling to stay awake at work or while engaging in social events throughout the day? When energy levels drop, it becomes very challenging to stay focused and complete the tasks at hand. When fatigue and drowsiness overtake us, it’s our body speaking to us that we need to rest. What happens when your body is asking for rest in the middle of the day, during a meeting or when you have to make a presentation? Our body’s indicator is still accurate and correct; however, actions must be taken in order to provide the body the rest it needs while seeking more energy through healthy lifestyle adjustments.
When you are barely keeping your eyes open and bobbing your head in-and-out of trying to stay awake, it is time to get some rest. Spiking our bodies with caffeine only pushes the body to work in overdrive and over time can lead to significant health concerns. While operating on a low tank of energy, we are not only carrying out our daily activities inefficiently, but actually putting ourselves in danger depending on the activity, whether we operate a vehicle, are overseeing others or engaged in tasks that require our full attention. You need to set up healthy scheduling routines to give your body the quality and quantity of rest it needs so that it can perform productively throughout the day. Sticking to a routine enables the body to easily adapt and learn when it’s required to stay awake and when it can shut down.
In addition to getting the proper amount of rest, diet also has the ability to either drain or replenish the body with new energy. Many of us with busy schedules are often scrambling last minute and skip out on having a solid balanced breakfast to start off our day. Starting your day without any nourishment presents the body with no fuel to power itself throughout the day. Snacking throughout the day is also encouraged as this prevents the blood sugar levels from running too low. Foods or supplements rich in magnesium, folic acid, and protein can all help provide the energy the body needs to function well. Meal portions should also be monitored, as you do now want to overload the body’s energy consumption on digesting large meals. We have all felt that sensation after a hearty thanksgiving meal or an all-you-can-eat buffet where all you want to do is lie down and fall into deep sleep.
Incorporating routine exercise can also help the body fully activate and counter fatigue. As always, overall well-being requires us to to a holistic approach to our body and lifestyle and together provides the best opportunities to operate at sufficient energy levels. Through rest, diet, exercise, lifestyle choices, use the energy you acquire to not only take care of your own requirements but help spread the positive energy to those around you as well.
THE EMBRACE OF AGING WELL
Uncovering the beauty within antioxidants
Studies have shown that antioxidants may prevent and inhibit the role of free radical damage. As the largest organ in the body, the skin is often the focal point of revitalization where beauty experts target through the intake and application of antioxidant products. A complete skincare regimen involves protecting the skin from the sun through sunscreen and reduced exposure, avoiding smoke and radiation, applying topical skincare products, and finally consuming diets rich in antioxidants.
Concentrated doses of antioxidants can be found in many available supplements in the market today. It is important to trust the sources and ingredients from which the supplements are derived from, as the quality of ingredients may vary vastly across different manufacturers.
- As the body ages and is exposed to more free radicals, natural antioxidant levels sometimes decrease, such as Coenzyme Q10.
- Together Vitamin C and Vitamin E may accelerate the body’s ability to repair damage to the skin.
- The flavonoids found in green tea are strong antioxidants that protect the skin from inflammation.
- Biotin, a form of B Vitamins, have been shown to improve the condition of the skin, nails and hair. It helps the body break down fats and carbohydrates.
- The resveratrol found in berries and grapes is a powerful antioxidant that protects the skin
It is best to find direct food sources with these antioxidants and then compliment your diet with additional concentrations of antioxidant supplements.
Baked Rainbow Trout Fillets with Roasted Vegetables
A one-pan recipe for Baked Rainbow Trout Fillets with Roasted Vegetables for a healthy, light and delicious meal that can be ready in 30 minutes.
Overview
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 390 kcal
Ingredients
- Roasted Broccoli
- 2 cups broccoli florets
- 2 cups bell peppers
- 1 cup sliced tomatoes
- 6 baby carrots
- 2 tbsp olive oil
- salt and pepper to taste
- Rainbow Trout Fillets
- 2 rainbow trout fillets approx. 250g. each
- olive oil
- salt and pepper to taste
- Lemon slices and chili pepper flakes (optional) to taste
- 4 sprigs fresh parsley (optional)
Instructions
Rainbow Trout Fillets
- Pat the rainbow trout fillets dry with paper towels.
- Rub the fillets with olive oil, sprinkle with salt and freshly ground pepper.
- Add lemon slices and chili flakes if desired.
- Set aside.
Roasted Vegetables
- Preheat oven to 425F.
- Place a rack in the middle of your oven.
- Rinse broccoli, bell peppers, tomatoes, carrots and drain from water.
- On baking sheet add the vegetables, olive oil, salt and freshly ground pepper.
- Toss the vegetables with the oil and the seasonings and spread out on baking sheet.
- Bake in the oven for 10 minutes.
- After 10 minutes of roasting, stir the vegetables and push then to one side leaving just enough space to add the trout fillets.
- Place the fillets on the baking pan and return to the oven.
- Cook for another 10 minutes before checking fillets for doneness. You can do this by using a fork or the tip of a knife to flake the thickest part of the fish, if it flakes easily, the fish is done, if not return to the oven for a couple more minutes before checking again.
The Best Paleo Chocolate Cupcakes
A healthy paleo chocolate cake that’s free of gluten, dairy, nuts, and refined sugar. Easy and quick to make, to satisfy any craving.
Ingredients for cupcakes (approximately 18 servings)
- 3/8 cup (75 g) melted coconut oil
- 3/4 cup (225 g) honey or maple syrup
- 5/8 cup (60 g) cocoa powder
- 3 eggs
- 3/4 cup non-dairy milk (for instance coconut milk, rice milk or almond milk if not sensitive to nuts)
- 3/4 cup (96 g) coconut flour
- 3/4 cup (96 g) arrowroot flour
- pinch of salt
- 1 1/4 tsp baking soda
- 1 1/4 tsp baking powder (gluten free)
- 1 1/2 – 2 cups paleo & vegan chocolate frosting
Instructions
- Pre-heat the oven to 355 ºF (180 ºC) and line with 18 cupcake liners.
- In a bowl, whisk together melted coconut oil, liquid sweetener of choice and cocoa powder until you get a mixture resembling thick melted chocolate.
- Add the eggs, one at a time, and mix well after each addition.
- Add the almond milk and whisk until you get a mixture that resembles hot chocolate.
- Sift together the dry ingredients and add them to the wet mixture. Mix everything together until you get a homogeneous mixture with no clumps. The final batter will be quite dense, but that’s OK.
- Divide the cake batter evenly between the three cake tins and smooth out the tops with a spoon or spatula.
- Bake in the pre-heated oven at 355 ºF (180 ºC) for about 20 minutes, or until the cakes have risen and an inserted toothpick comes out clean.
- Remove the baked cakes from the oven and allow them to cool. In the meantime, whip up a batch of the chocolate frosting. (recipe below)
- Pipe the frosting using your favorite tip. I used a star tip. Sprinkle some gluten-free sprinkles for fun and enjoy!
- The paleo chocolate cake keeps well in a closed container in a cool, dry place for about 3 – 4 days.
Healthy 3-Ingredient Paleo & Vegan Chocolate Frosting (Gluten & Dairy Free)
Ingredients
- 2 medium avocados, peeled and de-seeded (they have to be perfectly ripe!)
- 3/4 cups (60 g) cocoa powder
- 1/2 cup (135 g) maple syrup of honey (you can add more if you want a sweeter frosting – add 1 additional tbsp at a time, tasting as you go)
Instructions
- In a food processor or blender, blend the avocados until smooth.
- Add the cocoa powder and (liquid) sweetener of choice, and blend until all ingredients are fully combined. You should get about 1 1/2 – 2 cups of silky smooth, shiny chocolate ganache.
- You can eat the ganache as a pudding or use it to frost cakes, cupcakes or brownies.
- The healthy paleo & vegan chocolate frosting keeps well in a closed container in the fridge for 3 – 4 days.