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elenasunshinemagazine · 4 days

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How to feel joy and comfort in life?

We want to share ideas that will help you feel more joy in life, or rather develop a habit of happiness.

1. The idea of willingness to put your joy first

We all want to be happy, but rarely does anyone put this very desire at the center of their life. We think that if we achieve success, become rich and famous, create an ideal family, then joy will follow by itself. But in order to awaken joy, it is extremely important to make your own happiness and joy a priority.

Many initially unloved things, for example, such as housekeeping, eventually became a source of constant joy and intimacy with the whole family.

You can also expand on this question by asking yourself“ "What do I need to do to feel happy right now?" Happiness can be any emotion or state that you lack at the moment. It can be very simple things, such as a break, a conversation with a friend, returning to an important goal for you.

We need a little time to feel what we need right now. Unfortunately, we often do not pause to connect with ourselves and look for happiness somewhere outside.

2. Understanding what is the true source of happiness in life.

And the understanding that momentary joy and long-term happiness are achieved in completely different ways. Often, in an attempt to escape from suffering, we strive for momentary sources of joy. This provides short-term comfort, but creates even more suffering in the long run.

A healthy state of mind and the development of qualities such as generosity, kindness, and compassion make our mind more open. And we move through life easily and without tension. A restless state of mind leads to the fact that our mind becomes tense and closed. This creates tension and suffering in our lives.

When we do the right thing, we feel joy. This feeling of joy differs in quality from the superficial joy that we experience from the satisfaction of momentary desires.

We can combine this feeling of joy with a good deed in our mind, thereby strengthening our commitment to the right way of life.

3. The idea of the ability to let go

A joyful life requires free space. It is difficult to enjoy every case if there are too many of these cases. And one of the practices that allows us to increase the free space in life is simplicity (or selectivity).

In turn, selectivity and simplicity require the development of the skill of "letting go". This skill is especially important for those who are used to taking on more than they are able to perform.

In order to practice selectivity as part of a joyful life. We just need to learn to say "no" to the next invitation or request. And learn not to fill your schedule with new tasks.

Selectivity and minimalism in life imply the ability to establish healthy boundaries with other people.

In addition, we must be selective in what to focus our efforts on.

However, as the practice of letting go, a lot of things have gone out of life by themselves, efficiency has only increased, and the quality of connections with other people has become higher than ever.

4. The idea of the ability to stay in the present moment.

What is around me, what situation am I in?

Often we are so immersed in our thoughts that we miss most of life by ourselves. We must be present in our lives so as not to miss it. The more often we are present in it, the more alive we feel.

Following these ideas, we can not just become happier, we can develop the habit of being happy. Regularly directing thoughts towards happiness and joy. And acting on the basis of these new thoughts, we deepen new positive tendencies of the mind.

https://elenasunshinemagazine.com/mental-health/how-to-feel-joy-and-comfort-in-life/

#healthy #life #lifestyle #mental health #stress #meditation #elenasunshinemagazen

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elenasunshinemagazine · 1 month

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How to use essential oils to increase activity, vigor and energy?

In the off-season, in winter with a short light day, people are overtaken by melancholy. How to pass this period as easily and cheerfully as possible.

Where does cheerfulness disappear?

Does it happen that you experience a lack of motivation? If you realize that you don't want to do something, maybe you really don't need it. It is worth rearranging the plans, deleting the unpleasant business from the schedule.

To do this, you can even inhale cooling aromatic oils: peppermint, rosemary, lemon eucalyptus. Do the same with a difficult situation: just go into it, start doing it. Solving new problems is our growth zone and the growth of new neural connections.

If all of the above is not about you, you need to understand: why is there no energy and motivation? Because you didn't sleep well, you ate unbalanced, you have health problems, and your body just can't stand the load?

The effect of essential oils on increasing the tonus

If the twilight outside the window and the cold air make you sad in the morning. A warm way of awakening will suit you: a hot shower, tonic, warm, spicy essential oils. Mixtures of lemon and ginger, cloves and orange in an aroma lamp will wake you up, give you a boost of energy.

If you are a fan of "cold awakening", then a contrast shower, a jog around the house + cooling oils: peppermint, rosemary, lemon eucalyptus will help to cheer up and tune in to a productive day. All these oils tone up the nervous system.

Citrus oils

Citrus fruits are truly considered the most positive, life-affirming oils. They give joy, energy, help to cheer up. Without exception, everything can be used for a good mood, a charge of cheerfulness for the whole day, especially in combination with spices (cinnamon bark, nutmeg, cloves, thyme, oregano).

The smell of red orange gives peace of mind, envelops with warmth. Sweet orange is good for the first acquaintance with the world of flavors, for children. If you are a fan of mojito, invigorating freshness, then lime is what you need. For lovers of traditional flavors, tangerine and lemon will be great helpers. In addition, lemon is also a powerful remedy for colds. It is important to strengthen health during the season of colds and respiratory diseases. When you are unwell, what kind of cheerfulness can you talk about.

Tangerine green is recommended to be used to lift the spirit and mood. Inhale deep sweet and sour notes against the background of a rich citrus aroma and feel a wave of joy rolling through your body. Bittersweet bright grapefruit - for energy, creative action, achieving results. Whatever citrus oil you choose, it will help the body cope with the autumn blues, loss of strength and motivation, fatigue. It is always better to focus on personal sense of smell and sensations. Individual differing reactions are possible.

Sweet essential oils

Litzea will be loved by sweet tooth, beginners in aromatherapy. The aroma of fresh lollipops, childlike spontaneity will cheer up the body and soul. Aromatic oils eliminate depression, fatigue, regulate overexcitation, reduce fatigue.

Increases concentration of attention, the ability to assimilate information. It works on an emotional, psychoemotional level. Litzea essential oil stimulates the nervous system, so it is especially useful for students after a sleepless night. In addition, the use of this oil in an aroma lamp helps to improve vision, remove the negative effects of the computer and increase immunity.

Like ginger, it is wonderfully combined with citrus fruits, which dilute the sweetness of litzea. Such a mixture in an aroma bottle, an individual inhaler or an aroma lamp will be an excellent assistant for cheerfulness, a positive charge!

Lemongrass, or lemon grass, simultaneously smells of spices, sweets, citrus. Its fragrance is like a jet of refreshing invigorating shower or a gust of cool morning air. The use of this ether turns a sad person into a cheerful, cheerful, full of strength, desire to act.

Spicy essential oils

Stimulating spice oils: black pepper, ginger, cardamom, basil, rosemary. Let's take a closer look at the impact of each of them on health, memory, and attention.

The use of black pepper has been known for a long time. Black pepper essential oil tones the nervous system, peristalsis, motor skills, "charges" for action.

Ginger aroma oil with a spicy smell of fresh ginger will awaken joy to life, will charge with new emotions. In other words: for cheerfulness and tone, we inhale ginger, and do not drink coffee. Ginger oil is perfectly combined with citrus fruits: orange, grapefruit, lemon, lime. The combined effect of spicy spices and juicy citrus fruits provides positive, joy, mood.

Basil oil relieves panic attacks, anxiety, depression. Rosemary oil, one of the best oils for increasing brain activity, improving memory, concentration. Mixed with citrus fruits, the effect is enhanced. If there is no rosemary at hand, eucalyptus oil will be a good alternative. Rosemary and basil essential oils improve brain activity, thereby increasing labor productivity. Rosemary promotes concentration and memorization of information.

Cardamom has a spicy, sweet aroma with citrus notes. Tones, invigorates, relieves fatigue, irritation, awakens consciousness, improves brain function. Helps with depression. A good autumn recipe with cardamom spice: brew black tea, add milk, then toss a few cardamom seeds, let stand for 5-7 minutes. Such a drink charges, tones up better than coffee.

How to use essential oils for vivacity?

All methods are simple and well-known.

Aroma diffuser, aroma lamp - put it right after waking up. A couple of drops for every 5 squares of the room. Aromaculon - 1-2 drops, hang on your neck and breathe while you cook breakfast (10-20 minutes).

Personal inhaler – when help is needed immediately, in transport or elsewhere. Prepare in advance: 10-20 drops on a cotton rod. Take a few breaths if necessary.

If there is not enough cheerfulness, adjust the work and rest mode. Use assistants - essential oils. Their list is impressive, and everyone will be able to choose a pleasant and working fragrance.

We hope that in the autumn and winter days, and just when you are tired, you will certainly replenish the aroma first aid kit with new invigorating, toning, energizing aromas. I wish you an energetic and healthy life!

https://elenasunshinemagazine.com/beauty/the-use-of-essential-oils-to-increase-activity-vigor-and-energy/

#healthy #lifestyle #stress #beauty #olive oil #elenasunshinemagazen

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elenasunshinemagazine · 1 month

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Culinary secrets of using flowers. Master class 20

You will be surprised, but many more colors are suitable for food than you can imagine. Flowers have been used in cooking for a very long time.

Today, flower buds are used in haute cuisine to decorate dishes and as a piquant additive that gives dishes a special sophistication. Flowers have found their development in cooking primarily thanks to desserts and drinks.

Which flower do we use most often in everyday life? Every second person will answer - a daisy. And all thanks to its medicinal properties. In addition, it will not be difficult to find a flower in the summer. And in winter they save stocks in the form of dry inflorescences.

To arrange a meal beautifully is a minute of effort in the name of a hundredfold pleasure that the right slices melt in your mouth with a completely different energy. That the red dish seems sweeter, and the yellow color gives the illusion of sourness.

(1) - "The biodiversity of ornamental and wild species with edible flowers is one of the most promising resources for gastronomic innovation aimed at offering new tastes and new combinations of flowers with other foods (including vegetables and meat, fish and types of beer and wines). Their nutraceutical potential benefits human health also in terms of a psychological impact by combining the beauty of flowers with their tastiness. Future studies will increasingly underline the nutraceutical potential of the various species of flowers that can prevent certain pathologies and thus be part of “personalized diets” aimed at specific health problems."

1. Cold dessert with chamomile

Interestingly, this symbol of romance is used not only to maintain health, but also as a gastronomic pleasure. Sweet sorbet with chamomile and lemon is proof of that. This dessert will not only surprise with its taste qualities, but also contribute to improving digestion. The perfect end to a light dinner!

Ingredients: Water 4 cups Lemon 1 pc. Chamomile flowers 2 tablespoons Liquid honey 2 tablespoons Sugar 6.35 oz

Instruction:

Cooking time 45 minutes

1. Boil water in a medium-sized saucepan. Turn off the heat, add honey, sugar and dried chamomile flowers.

2. Squeeze out the juice of one half of a lemon, pour it into the rest of the ingredients. Also add 1 tsp lemon zest. Mix thoroughly.

3. Cover the saucepan with a lid and leave to cool completely. When the liquid has cooled, strain it through a sieve so that there is no chamomile left in it. Then put it in the refrigerator for 40 minutes.

4. Pour the broth into a plastic container and send it to the freezer. Every 10-20 minutes, take out the container with sorbet and mix until solidified. If you have an ice cream container, this will make the task much easier.

5. Before you treat yourself to dessert, send it from the freezer to the refrigerator for 15 minutes — slightly melted sorbet is much tastier!

2. Almond tortillas with lilac

Cooking recipes with flowers are very beautiful, delicious and healthy! This time it's time for flower desserts. Get ready for the temptations!

Ingredients:

Flour 17.64 oz Sugar 2 tablespoons Baking powder 1/2 teaspoon Baking soda 1/2 teaspoon Salt to taste Butter 1 tablespoon Sour cream with a fat content of 20% 7.0 oz Seeds of half a vanilla pod Chopped roasted almonds 2 tablespoons Lilac flowers 1 cup Instruction:

Cooking time 30 minutes Mix flour, sugar, baking powder, baking soda and salt. Cut the butter into small cubes and mix them with the dry mixture until crumbs form.

Mix sour cream, vanilla seeds, almonds and lilac flowers. Add to the prepared mass, quickly knead the dough by hand.

Dust the table with flour. Roll out the dough into a thin layer. Cut the dough into triangles, transfer them to a baking sheet lined with baking paper. Lightly sprinkle with sugar. Bake at 356F, about 12-15 min.

3. Green salad with flowers and avocado

And the recipe today is one of the most frequent salads on my table, for which I grow pansies and nasturtium on the window. The whole secret is in the gas station. And of course, in the life-giving energy of floral ingredients.

Ingredients: Ripe avocado 1 Lemon 1/2 piece Salt to taste Any green leaves of your choice, it's better all at once: lettuce, arugula, spinach, watercress, basil, parsley, sorrel, dill. Petals of edible flowers of the size of 3 tablespoons Mustard seeds to taste

For refueling:

Cups of red wine vinegar 2 tablespoons Extra virgin olive oil 2 tablespoons Dijon mustard 1/2 tablespoon Honey 2 teaspoons Dry dill 1/2 teaspoon Garlic 1 clove Salt and freshly ground black pepper

How to cook:

Cooking time 15 minutes

Cut the avocado in half. Remove the bone. Put the pulp with a spoon and mash with a fork, sprinkle with lemon, salt and put on a plate over the entire surface. Rinse the green leaves and flowers thoroughly with water, put the flowers aside for now. Carelessly tear the leaves with your hands. Mix the dressing ingredients. Put the lettuce leaves in a sealed transparent plastic bag, pour the dressing into it, tie it securely and shake it so that the dressing mixes with the leaves. Put the greens on top of the avocado, sprinkle the flowers on top and serve immediately. Bon Appetit!

ATTENTION: even with well-known edible flowers, it is better to be careful. Add them little by little so that they do not cause allergies. Of course, you can not eat flowers even if the garden has been recently treated with pesticides.

(2) - "In conclusion, edible flowers – ornamental and wild – have the potential of providing an important “ecosystem service” to satisfy the growing desire for new organoleptic discoveries that are healthy both from a biological and psychological point of view."

(1),(2)-The Biodiversity of Edible Flowers: Discovering New Tastes and New Health Benefits. Stefano Benvenuti and Marco Mazzoncini; Published online 2021 Feb 22.

https://elenasunshinemagazine.com/cooking/culinary-secrets-of-using-flowers-master-class-20/

#food #healthy #cooking #recipes #dessert #elenasunshinemagazen

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elenasunshinemagazine · 2 months

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How to awaken intuition and creative thinking?

Insensitivity to oneself is a common and natural result of accelerating the pace of life. The development of creative thinking, intuition, building inner peace — all this is part of the field of important and non-urgent.

Skills and qualities, the study of which can significantly enrich life. Here everyone is responsible only to himself: there will be no deadlines, broken deadlines, and there will be no external encouragement. But it is important and non-urgent matters that fill life with meaning and form a special path for everyone.

How to awaken intuition?

Learn to listen to the inner voice; not be afraid to ask and find answers. To admit that you don't know something very important about yourself yet. And want to know. Not to invent, not to adopt from others, but to find your own.

#1. Setting up the subconscious

Intuition is an alternative to the logical and rational way of finding answers. Intuition works on a subconscious level and appeals to impressions, knowledge and experience. The connection is set up outside of a person's control, and the answer comes in the form of a sudden insight. Intuition and creative thinking fuel knowledge, information and impressions as fuel.

High-quality incoming information teaches you to think in images. Intellectual films, classical literature, lectures, fine art, music, poetry and essays - all this feeds intuition. And a trained intuition can become a real effective tool that you can use in finding your right path.

#2. Surround ourselves with strangers

We need new experiences as much as air, food and sleep. It is common for a person to get stuck in the information comfort zone. Fueled by similar information, the mind goes through a familiar circle. On the contrary, intuition and creative thinking require a variety of impressions.

To develop intuition, you will have to abandon the usual picture of the world and look at the space around with a fresh look: without the usual framework and established ideas. Sometimes, when choosing from two options, it is better to prefer the third. Just because you've never done that before.

It will be useful to include people from different spheres in your social circle, without paying attention to age and stereotypes. Learn to keep up a conversation, listen, be interested in the world of others and share their interests. And most importantly - to become an interesting interlocutor yourself.

#3. We are not afraid of loneliness

The best thoughts come alone with yourself. After a friendly meeting, after reading high-quality content, visiting an exhibition or an open lecture hall, from the point of view of developing intuition and creative thinking, it is more effective to experience new impressions in silence.

Arrange regular rituals of loneliness: go out for a walk or stay at home alone. Develop the habit of spending time alone with yourself. Do not get distracted, with your favorite music, which suggests meaningful thoughts, and does not stand as a safe buffer between you and your consciousness.

How often we are afraid of our inner voice. We are looking for any company, just not to be alone. However, intuition will not speak in the presence of outsiders.

#4. Learning to switch

But what if disturbing thoughts rush through your head without stopping? At such moments, you need to switch. High-quality films and books with an exciting plot will help best of all.

A good film will help you to completely transfer yourself into the author's world and distance yourself from the need to find a solution for your own difficult situation here and now. At the same time, your pressing questions will not go away.

The subconscious mind will still be busy searching for a solution. As practical intuition shows, the answer will be qualitatively different than the tortured and suffered one.

#5. We equip our personal space

To develop creative thinking, you will need a suitable space in which you feel safe. A room with soft light. An armchair or pillows on a fluffy carpet. A desktop with a stack of thick paper notebooks. Bright stylish kitchen.

Or maybe it's your laptop, in which everything is perfectly organized into a coherent system of folders? If you feel calm in this place, you can concentrate, come up with something special and bring it to life - then you have not made a mistake with the choice and arrangement of a personal creative space.

# 6. Sharing experiences

The total amount of information is growing exponentially. The content itself is less and less interesting. The eye stops at a few lines of witty comment under a photo on Facebook, and meaningful criticism sometimes turns out to be more interesting than the film or performance itself.

What's the point? Share information. Recycle, search for meaning, criticize. This is how we turn to our opinion, try to understand our attitude to what is happening and become a part of it.

https://elenasunshinemagazine.com/mental-health/how-to-awaken-intuition-and-creative-thinking/

#healthy #life #lifestyle #mental health #meditation #stress #elenasunshinemagazen

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elenasunshinemagazine · 2 months

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How to start a harmonious relationship with yourself?

Purpose, the search for a dream job, the formation of a personal brand, and the disclosure of female nature. The market for the development of personal potential is oversaturated with various pieces of training, courses, and marathons. How not to get lost in the proposed variety, isolate the truth, and save time, money, inner strength, and faith in the proposed practices?

People answering the question about healthy relationships with themselves today claimed that it was about "balance", "psychological well-being", "resource state", "effective existence", "honesty with oneself" and "nonviolent attitude to oneself". Immerse yourself in this vivid memory, and relive it. What is this state about for you? Joy, happiness, inspiration, euphoria, trembling tenderness, a solar flare, or an endless stream inside is your resource state.

How much time a week does your attention, energy, and thoughts occupy: work, goals, plans, prosperity, money? The time of female energies and the restructuring of external reality need other actions, thoughts, and emotions. The foundation on which they rely when creating a harmonious relationship with themselves contains seven basic components.

When a woman manages to combine the components in harmonious proportions, she intuitively understands how internal time management works, which projects to participate in, which books to read, with whom to communicate, and with whom to stop interacting. She benefits without words and draws information directly from an internal source. He knows how to decipher the signs coming from outside in order to maintain harmony with himself and the environment.

Seven fundamental components for keeping in touch with yourself.

#1. In search of oneself, meanings - stop doubting choices, decisions, actions, thoughts, and feelings. Change doubt to trust. Everything that happens at the moment, yes, but to learn to accept with gratitude both the minus sign and the plus sign.

#2. To restore contact with the body, to learn to understand its signals. Every emotion is reflected in the body. The more relaxed the body, the easier it is to feel where and how emotions manifest themselves.

#3. Stop comparing yourself with others and with your own expectations. This generates resentment, envy, and apathy, as well as a race for other people's goals, and successes. Accept experience, gifts, and talents, and start monetizing your unique expertise.

#4. To find an individual way to calm the mind, to balance thoughts, to clear the mental computer of garbage. External information becomes garbage, with which the mind is overloaded. Obsolete outdated beliefs. Other people's thoughts stuck in my head.

#5. Develop intuition and a way of interacting with the outside world. Understand how your desires are personally fulfilled, and where and how answers and solutions come from. Trust spontaneous and chaotic actions.

#6. Manage the four hormones of happiness at the level of the physical body and habits, to maintain personal harmony. Dopamine, endorphin, serotonin, and oxytocin, are associated with four important emotions: contentment, joy, a sense of significance, and calmness.

#7. To understand social roles, to go beyond the usual images. Develop flexibility in thinking and taking approaches to solve life's puzzles. More humor and games: this helps to maintain sanity when the events of material reality do not connect with spiritual vision.

Take the first steps

When there is a goal mission, it is necessary to take the first step. Take small steps, the ones that you can do. Consider everything: the conditions of your life, your daily routine, your capabilities. Then these steps will be comfortable and easy for you. And you will be getting closer to your goal step by step. It is worth starting to do them immediately, immediately, in the next few days.

So that your goal does not fade, and the energy that you have revealed in yourself paves the way for you forward. It's so nice to see the results of your work, it's very inspiring. These can be completely simple and doable steps. -Find information on the Internet about training courses. Buy a useful book and start reading it. Ask friends who have the experience you need, what and how they did.

Make a plan for your promotion or find a specialist who will help you formulate your goals and your true values. There are periods of ups and downs, but the main thing is not to stop and search, taking everything in your life as an invaluable experience. And you will definitely find your favorite business, perhaps in a place where you did not even expect to find it. Don't give up, be brave and search.

It is worth getting a healthy habit of noticing what is happening in life now, enjoying every day, and living in pleasure.

https://elenasunshinemagazine.com/mental-health/how-to-start-a-harmonious-relationship-with-yourself/

#healthy #life #lifestyle #mental health #stress #meditation #elenasunshinemagazen

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elenasunshinemagazine · 3 months

Text

How to feel joy and comfort in life?

We want to share ideas that will help you feel more joy in life, or rather develop a habit of happiness.

1. The idea of willingness to put your joy first

Many initially unloved things, for example, such as housekeeping, eventually became a source of constant joy and intimacy with the whole family.

We need a little time to feel what we need right now. Unfortunately, we often do not pause to connect with ourselves and look for happiness somewhere outside.

2. Understanding what is the true source of happiness in life

When we do the right thing, we feel joy. This feeling of joy differs in quality from the superficial joy that we experience from the satisfaction of momentary desires.

We can combine this feeling of joy with a good deed in our mind, thereby strengthening our commitment to the right way of life.

3. The idea of the ability to let go

In turn, selectivity and simplicity require the development of the skill of "letting go". This skill is especially important for those who are used to taking on more than they are able to perform.

In order to practice selectivity as part of a joyful life. We just need to learn to say "no" to the next invitation or request. And learn not to fill your schedule with new tasks.

Selectivity and minimalism in life imply the ability to establish healthy boundaries with other people.

In addition, we must be selective in what to focus our efforts on.

4. The idea of the ability to stay in the present moment

What is around me, what situation am I in?

Often we are so immersed in our thoughts that we miss most of life by ourselves. We must be present in our lives so as not to miss it. The more often we are present in it, the more alive we feel.

https://elenasunshinemagazine.com/mental-health/how-to-feel-joy-and-comfort-in-life/

#healthy #life #lifestyle #mental health #stress #meditation #elenasunshinemagazen

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elenasunshinemagazine · 3 months

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How to feel comfortable in the autumn-winter season?

Why is it important to change your diet and lifestyle in different periods of the year?

Because our body reacts to the changing seasons, whether we want it or not. Dry skin, sleep problems, joints, nervousness, stuffy nose, inertia, low metabolism are the body's reactions to the environment. All these symptoms are signs of a violation of the balance of the internal and external environment.

It is interesting that a healthy body strives to maintain this balance, since it feels the most resource-intensive state here. We intuitively change our behavior patterns from season to season, following changes in nature. So, in autumn and winter, we want to sleep more, eat hot and high-calorie food, spend time at home with our loved ones.

This is the time when we come to our senses, remember traditions and pay tribute to our ancestors. Active communication with loved ones and interesting people adds to our happiness. The brain receives positive signals from all sensory systems and produces the same endorphins.

Therefore, friendly gatherings in a pleasant company actively affect our mood. This behavior gives us health, supports the nervous and immune systems and saves energy.

If we behave in this way in the summer, most likely we will get a blow to the energy sector. Nature itself gives energy and we actively spend it. The cold season, on the contrary, is a time of energy accumulation. This is peace, mental stability, enhanced nutrition of the body and spirit.

Our inner mood and positive thinking affect the body as a whole, with its immunity and diseases, and the psyche, with its mood. Therefore, an important skill of such thinking is to find positive moments in any situation.

What is important to remember in autumn and winter to preserve energy and health?

This is a time of change and sensitivity, the combination of which gives us mobility, creative mind, ease. Thus, the keys to good health are: nutrition, warmth, hydration, peace and grounding.

Food Stunt:

Proper balanced nutrition is the key to a good mood.

Eat more foods with the following flavors: sweet, sour and salty.

50% raw and 50% cooked food.

In the morning and during the day-a hot drink with lemon, ginger.

In the evening-a light soup. Do not eat too much at night!

Use baked vegetables in salads more often.

Soak the nuts and seeds to reduce their dryness.

Be sure to use warming spices and herbs every day.

Add ginger, cinnamon, nutmeg, cayenne pepper to the smoothie.

Bright root vegetables: pumpkin, beetroot, carrot-will warm the body and give a feeling of inner warmth.

Eat in a relaxed atmosphere, at the table, and not on the run. Avoiding:

Bitter, tart and astringent tastes.

Dry and light food: chips, snacks, bars.

Cold drinks and food from the refrigerator.

Heavy and fatty foods

Stimulants: excess coffee, strong tea, as well as alcohol.

Fruits and berries. Fresh figs, plums, ripe bananas, grapes, apples and pears are better baked, cranberries, sea buckthorn, blueberries, blueberries, blackberries, viburnum, rowan, hawthorn, rosehip.

Vegetables. Potatoes , carrots, beets, onions, leeks, pumpkin, eggplant, turnips, sweet potatoes, zucchini, string beans, avocado, fennel, cauliflower, pepper, rutabaga, radish, garlic, various herbs, seasonal mushrooms.

Cereals. Basmati rice, quinoa, amaranth, oats, millet, pearl barley, buckwheat.

Seeds. Seeds of sunflower, pumpkin, flax, chia.

Fermented foods. Kimchi, sauerkraut, miso paste, apple and coconut vinegar

Legumes. Mash with rice (kichari) or red lentils (a little), tofu, hummus.

Oils. Ideal — ghee, sesame, almond. Sometimes coconut.

Herbs. Licorice, chamomile, basil, cilantro, sage, tarragon, thyme.

Spices. Fennel, black pepper, coriander, cinnamon, cloves, anise, cumin, cumin, licorice powder, asafoetida, turmeric, fresh ginger root, mustard, nutmeg.

Drinks. Ginger tea, licorice root tea, warm water with lemon, rosehip infusion warming teas, berry teas (sea buckthorn, lingonberry, cranberry). You can also use spices for tea: cinnamon, cloves, cardamom, cumin, fennel.

Natural sweeteners. Stevia, dates, organic honey.

Nuts. almonds, walnuts, slightly salted salted pistachios, pecans, sesame seeds, sunflower seeds.

Activity

Keep your body warm, avoid hypothermia and wind. Warming baths with ginger powder and soda, sauna, steam room, hammam. In addition, the body produces hormones of happiness and joy – endorphins during active training. Well, running for happiness?

Warming oil massage. The massaging movements themselves ground and soothe an anxious mind, moisturize joints and soothe sensitive digestion. Before going to bed, do a self-massage with warm sesame oil or at least spread warm oil on your feet. You can also do a facial massage with almond oil.

Movement. Do not miss the morning exercise: it will warm up the body, prepare the systems for work and add cheerfulness. Cardio: running, cycling, swimming, trampolining, dancing, aerobics, walking.

Yoga. Active yoga is good without overexertion (complexes of medium length).

Meditations of all kinds. Take some time to be alone with yourself, breathe and enjoy. Concentration on the breath calms thoughts, regulates feelings. Just 2-5 minutes – and you feel more balanced.

Aromatherapy. Use sweet, heavy and warm oils: basil, cinnamon, citrus, clove, frankincense, lavender, pine, sage, vanilla, nerol, jasmine. Oils can be used to flavor the air in the house, as well as to lubricate body parts. If this is a concentrated essential oil, then it should be diluted with some basic one, otherwise you can get a burn.

Daily routine, regime, planning. Start waking up, going to bed, exercising and eating at the same time.

More bright and saturated tones. Creating a warming atmosphere. Wear cozy clothes in warm colors-red, orange, yellow. In the same colors, it is desirable (if possible) to choose the tone of the apartment and workplace. Gray and brown colors can be used, but deep black is best avoided.

Comfort and peace. The day becomes shorter, and your energy level decreases. This is natural. We resist because we are surrounded by a society that is hungry for stimulation and action. Try to spend the afternoon in peace, or at least some time before going to bed.

If you have trouble sleeping, reduce your contacts with gadgets two hours before lights out. But there should be more hugs and caring touches in autumn and winter.

When you wake up in the morning, wash your face, do exercises and have a delicious and healthy breakfast. Arrange a meeting with friends on the weekend, plan a trip to the gym, buy a plane ticket, if there is such an opportunity. Play your favorite song on the guitar, and when leaving the house, hug your loved one and wish him a good day, take an umbrella and smile at the rain.

https://elenasunshinemagazine.com/mental-health/how-to-feel-comfortable-in-the-autumn-winter-season/

#healthy #life #lifestyle #mental health #stress #meditation #elenasunshinemagazen

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elenasunshinemagazine · 3 months

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10 Pleasant ways to relieve your brain and reduce stress levels

Typical behavior of a modern person: I worked, and during the break I listened to a useful podcast, watched a movie or a TV series, read a book or an article. I came home tired after work, ate and again for the series/book/podcast.

"Is it bad?” — you may ask “ " because I relax so much! And in general, switching activities is also a rest”

Because our brain is not able to rest while you load something into it. The brain needs a break from any information! And a respite for the brain is not new, but different information, but the complete absence of it. At least an hour a day (in addition to sleep time).

It is during such periods, when you do not upload anything to your brain, that you assimilate and analyze the information received. It just seems to you that you are not doing anything. And while you are walking in silence, looking at the surrounding landscapes, your brain is still working! Sorts and analyzes, sorts and analyzes.

(1) - «The fact that dietary factors and other aspects of lifestyle have an effect on a long-term timescale contributes to an under-estimation of their importance for public health. Accordingly, the slow and imperceptible cognitive decay that characterizes normal aging is within the range-of-action of brain foods, such that successful aging is an achievable goal for dietary therapies. »

Why stop? And why should the brain rest?

To reduce your stress level! And then at first we arrange an information overload for ourselves, and then we wonder — why do we have so much stress in our life?

So, to give the brain a break? Here are a few ways:

#1. When you're driving, don't listen to anything. Especially useful podcasts, news and other information noise. In extreme cases, you can listen to music. Preferably without voice accompaniment (so that there are absolutely no words, especially foreign ones, in your head). #2. When you are preparing a meal, focus on the food. It will be both tastier and healthier for the brain. And the food will not burn.

#3. Allocate at least 1 hour a day for some activities that do not require active brain activity. For example, yoga. Yoga is especially good, where it is necessary to focus on the balance of the body — then the mind will have no time!

These are step aerobics classes or high-intensity workouts with a combination of a large number of exercises. That is, everything will work where you need to switch to the body. Yes, running is also a good thing, but while you are running, you will not change your mind on the way. Although, running and walking are definitely better than watching TV.

If you manage to "get" your thoughts into the body while running and walking and carefully monitor your feelings, as well as notice what you are passing or running, then this is also great. This is how you switch from analyzing and obtaining information to the present moment. And there is no new information in it — which is what we need.

#4. It's trite, but I can't help but remind you: do meditation. Any form of it! If you want, sit to the sounds of mantras, classical music. If you want, scan the body or concentrate on breathing. If you want, imagine something under the voice of the presenter. If you want, listen to the silence . But the main thing is to start moving in this direction. The absence of thoughts is the best unloading for the brain, and meditation in any of its manifestations is an ideal tool for this.

#5. Allow yourself to do nothing for at least an hour a week. This is normal! You can look out the window, sit and slowly drink tea, knit. But try it! Start with at least 15 minutes a week. I am sure that after some time you will like it.

#6. Cleaning (without a podcast in your ears) is a great way to unload the brain. By the way, this is why many people do not like cleaning and prefer to sit in social networks or in front of the TV. It's just that when you clean up, you automatically get into your thoughts, and you don't always like them. It's not always pleasant to face yourself. If this is the case, then this is one of the degrees of anxiety, so you will have to work with it as well. But this is another topic. 10 Pleasant ways to relieve your brain and reduce stress levels.

#7. Long lying in the bath is also welcome. Such as when you just feel the heat from the water, the tickling from the bursting foam bubbles, hear the dripping tap, the neighbors ' conversations and even the beating of your heart. How long have you been doing this? Did you not lie in the bathroom with a book or a smart podcast, but rested to the fullest?

#8. Get into bodily sensations by any means! After all, nature has given you a body that can feel so much! Warmth from the sun, raindrops on the skin, wind in the hair, hot tea in the hands, a contrasting shower, the softness of a sweater, melting chocolate in the mouth, bubbles from champagne, a gentle body cream. Enjoy it all! After all, you are so lost in your thoughts that you don't even notice any of this anymore!

#9. Stop reading at lunch. Yes, reading a lot is fashionable and smart, but find another time for this. At the same time, you will feel the taste of the food for which you paid or for which you spent half an hour cooking. And then they were cooking, anticipating (if they didn't listen to the podcast at that time, it's over), and then — there is no more food. But they didn't notice how they ate it. After all, your brains were in a book, not in a plate.

#10. It's great to have periodic digital detoxes: a time when you are disconnected from any information coming from outside. You can try to arrange a digital detox at home.

(2) - «A noteworthy finding is that mind body exercise had a moderate effect on cognition. Choice of cognitive outcomes along with timing and dosage of exercise may be key factors that influence the cognitive functions and require further investigation. »

Here are such simple, but such pleasant ways to unload your brain and reduce stress levels. And what ways do you have.

(1) - National Library of Medicine (US); Brain foods: the effects of nutrients on brain function. Fernando Gómez-Pinilla. Author manuscript; (available in PMC 2010 Jan 12); Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/

(2) - National Library of Medicine (US); Mind body exercise improves cognitive function more than aerobic- and resistance exercise in healthy adults aged 55years and older – an umbrella review. Peter Blomstrand, corresponding author Dario Tesan, Elisabeth Mueller Nylander, and Nerrolyn Ramstrand. (Published online 2023 Aug 9); Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10413530/

https://elenasunshinemagazine.com/mental-health/10-pleasant-ways-to-relieve-your-brain-and-reduce-stress-levels/

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elenasunshinemagazine · 4 months

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How can a woman achieve confidence in life?

To understand what your life strategy is - confident or not? Think about how often you make decisions on your own? Relying only on yourself?

Without regard to the authoritative opinion or advice of a friend? If more often you are looking for support for your decision from other people, it means that you have a strategy for the life of an insecure person.

Absolute confidence is when you make 99% of the decisions in your life on your own, relying only on your inner feelings and your own competencies. And only in 1% of cases this can happen with a consultation with a specialist, for example, a doctor or your financial adviser.

Still, why is this happening? Why are women looking for support and support from the outside?

Firstly, it is public pressure. Society does not welcome the absolute autonomy of women and their independence. From early childhood we learn that what you have to do is more important than what you feel.

About then the connection with oneself begins to be lost, the external begins to prevail over the internal, the sense of self is determined by how others perceive and evaluate you: parents, wives / husbands, children, bosses, colleagues. A socially approved position is a woman's attachment to her family, husband and children.

Secondly, the lack of self-belief. Or rather, the lack of trust in yourself and your inner voice. Women in the modern world live more on the male principle. The urban rhythm strongly distances us from the body, drowning out the ability to listen and hear ourselves. Excessive tension blocks internal information flows.

Thirdly, it is the need for approval by other people. This program is embedded in childhood and works at the survival level.

A rhetorical question: "And what to do?" We take actions in three directions - intuition, erudition, communication.

So, the plan of movement:

1. Intuition

To begin with, remember that you have it. Someone has less developed intuition, someone has more. But everyone has it. This is your sixth sense and you can trust it. The main task is to learn how to interact with it.

2. Erudition

Improve your competencies. In a new field, we always feel insecure, but as you master everything new and new, you will begin to understand that you are able to draw independent conclusions and make personal judgments. And don't be afraid to do it. Go to training courses, upgrade your professional level, develop your creative potential. Learn foreign languages. Read more literature, different – classical, specialized, popular, professional.

3. Communication

The skill of high-quality communication in our world is welcome and simply necessary. Even if you are an introvert, start communicating with people. Both in virtual space and in real life. Make new acquaintances. Learn networking. In order to make it easier to win people over and establish contacts, practice the exercise "I love you". Every day, send 5 people, familiar and unfamiliar, a mental message "I love you."

You direct your love to a specific person. This practice works great with conflicted people, they become pink and fluffy. A confident life strategy is something that trains. The world presents its own rules and standards. He's unstable.

One authority today, another tomorrow. Today, this is black, and this is white. Tomorrow is the opposite. Therefore, it is necessary to develop self-confidence, faith and trust. Then the chaos of life will not be able to shake you much. You will be stable. This is what is required for psychological and physical health.

You are comfortable in this, because in this inevitable relationship you maintain your integrity. You are always there – and from this support, from this equilibrium center, any contacts are built more harmoniously, easier.

Communicate with purposeful, ambitious, brave, kind, confident individuals. They will charge you with energy, positive. You will strive to become better, start doing yourself, your self-education. Start working on thinking. And life will change dramatically.

How to achieve this?

It requires a willingness to go deep into yourself, when faced with complex feelings, and sometimes with frightening emptiness, regular practice of mindfulness or therapy is needed, and most importantly - your included attention.

It is necessary to constantly monitor how you feel, what you feel, what you think about yourself. How you talk to yourself in internal dialogues, how you define yourself at every moment of time, what you really want without regard to how it is accepted or correct that you really love.

Disclaimer

In case of health problems, do not self-medicate, consult a doctor.

https://elenasunshinemagazine.com/mental-health/how-can-a-woman-achieve-confidence-in-life/

#healthy #life #lifestyle #mental health #stress #meditation #elenasunshinemagazen

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elenasunshinemagazine · 4 months

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How to awaken intuition and creative thinking?

How to awaken intuition?

#1. Setting up the subconscious

#2. Surround ourselves with strangers

#3. We are not afraid of loneliness

How often we are afraid of our inner voice. We are looking for any company, just not to be alone. However, intuition will not speak in the presence of outsiders.

#4. Learning to switch

But what if disturbing thoughts rush through your head without stopping? At such moments, you need to switch. High-quality films and books with an exciting plot will help best of all.

The subconscious mind will still be busy searching for a solution. As practical intuition shows, the answer will be qualitatively different than the tortured and suffered one.

#5. We equip our personal space

# 6. Sharing experiences

What's the point? Share information. Recycle, search for meaning, criticize. This is how we turn to our opinion, try to understand our attitude to what is happening and become a part of it.

https://elenasunshinemagazine.com/mental-health/how-to-awaken-intuition-and-creative-thinking/

#meditation #healthy #life #lifestyle #mental health #stress #elenasunshinemagazen

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elenasunshinemagazine · 4 months

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How to feel comfortable in the autumn-winter season?

Why is it important to change your diet and lifestyle in different periods of the year?

Therefore, friendly gatherings in a pleasant company actively affect our mood. This behavior gives us health, supports the nervous and immune systems and saves energy.

What is important to remember in autumn and winter to preserve energy and health?

This is a time of change and sensitivity, the combination of which gives us mobility, creative mind, ease. Thus, the keys to good health are: nutrition, warmth, hydration, peace and grounding.

Food Stunt:

Proper balanced nutrition is the key to a good mood.

Eat more foods with the following flavors: sweet, sour and salty.

50% raw and 50% cooked food.

In the morning and during the day-a hot drink with lemon, ginger.

In the evening-a light soup. Do not eat too much at night!

Use baked vegetables in salads more often.

Soak the nuts and seeds to reduce their dryness.

Be sure to use warming spices and herbs every day.

Add ginger, cinnamon, nutmeg, cayenne pepper to the smoothie.

Bright root vegetables: pumpkin, beetroot, carrot-will warm the body and give a feeling of inner warmth.

Eat in a relaxed atmosphere, at the table, and not on the run. Avoiding:

Bitter, tart and astringent tastes.

Dry and light food: chips, snacks, bars.

Cold drinks and food from the refrigerator.

Heavy and fatty foods

Stimulants: excess coffee, strong tea, as well as alcohol.

Fruits and berries. Fresh figs, plums, ripe bananas, grapes, apples and pears are better baked, cranberries, sea buckthorn, blueberries, blueberries, blackberries, viburnum, rowan, hawthorn, rosehip.

Cereals. Basmati rice, quinoa, amaranth, oats, millet, pearl barley, buckwheat.

Seeds. Seeds of sunflower, pumpkin, flax, chia.

Fermented foods. Kimchi, sauerkraut, miso paste, apple and coconut vinegar

Legumes. Mash with rice (kichari) or red lentils (a little), tofu, hummus.

Oils. Ideal — ghee, sesame, almond. Sometimes coconut.

Herbs. Licorice, chamomile, basil, cilantro, sage, tarragon, thyme.

Spices. Fennel, black pepper, coriander, cinnamon, cloves, anise, cumin, cumin, licorice powder, asafoetida, turmeric, fresh ginger root, mustard, nutmeg.

Natural sweeteners. Stevia, dates, organic honey.

Nuts. almonds, walnuts, slightly salted salted pistachios, pecans, sesame seeds, sunflower seeds.

Activity

Movement. Do not miss the morning exercise: it will warm up the body, prepare the systems for work and add cheerfulness. Cardio: running, cycling, swimming, trampolining, dancing, aerobics, walking.

Yoga. Active yoga is good without overexertion (complexes of medium length).

Meditations of all kinds. Take some time to be alone with yourself, breathe and enjoy. Concentration on the breath calms thoughts, regulates feelings. Just 2-5 minutes – and you feel more balanced.

Daily routine, regime, planning. Start waking up, going to bed, exercising and eating at the same time.

If you have trouble sleeping, reduce your contacts with gadgets two hours before lights out. But there should be more hugs and caring touches in autumn and winter.

https://elenasunshinemagazine.com/mental-health/how-to-feel-comfortable-in-the-autumn-winter-season/

#healthy #life #lifestyle #mental health #food #elenasunshinemagazen

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elenasunshinemagazine · 5 months

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Where to get vital energy and how to keep it in balance?

Everyone has periods of take-off, when you do a lot of things in one breath, you have time to do sports, meet friends and do a lot of other useful and pleasant things.

At this time, the gray rainy weather seems romantic, you mentally thank a friend who is late for a meeting for the opportunity to read an interesting article, even the rudeness that flew out of someone's mouth sounds funny and does not catch at all.

But sometimes this state is replaced by fatigue, irritability, a feeling of absolute confusion when you can't concentrate for hours and do the necessary work. At such moments, even the little things are annoying. You look in the mirror and you don't like yourself, you go to the hairdresser and leave with irritation, because everything is wrong. And you don't know how to do it yourself. Friends try to cheer you up, but it only gets on your nerves.

Are you familiar with these two states?

You have already guessed that the two described states are associated with the presence and absence of internal energy. How often do we hear these words. Energy is everywhere, without it there would be no life. It would seem, take it, what are the problems? But for some reason, sometimes it is either difficult to dial it, or to keep it. And sometimes neither succeeds.

Where you can recharge with vital energy: - this is the sun and wildlife. Being in nature, try to tune in to its wave. Feel it, feel it. So, when you are near the water, touch it with your hand, close your eyes for a minute and merge with its sounds, absorb its properties, feel how you are filled with its energy. While walking in the forest, lean against a tree, close your eyes for a minute and try to feel its vital rhythm, the movement of juices rushing from the roots throughout the trunk, feel the same process in the spine.

Being in the mountains, open up to the wind, at least for a minute, feel its lightness, omnipresence and freedom, let it in. Sitting by a living fire, look into the flame, into its very core, fill it with warmth and forget about everything for a while. It is this kind of contact with wildlife that can be considered conscious, it charges many times more than an ordinary walk.

Observe a healthy sleep regime. When we sleep, we give the body the opportunity to recover. During sleep, the subconscious mind processes the information, emotions and sensations that you "downloaded" during the day, builds certain programs. You will never do this consciously. This process is directly related to our mental health and even subsequent events.

Eat fresh and healthy food. Remember that when we eat, we allow a lot of invisible elements to enter our body. If the cooked food stands for more than one day, the elements in it die off, the process of decay begins. If they enter the body, the reaction continues inside, which gradually affects health and loss of vital energy – after all, most of it goes to fight toxins. Always strive to eat foods that are least susceptible to heat treatment. The more natural and simpler the food, the more energy it contains.

When you eat, don't watch or read the news, don't talk a lot. Let this process be conscious. Feel every piece. In this way, food will serve not only to satisfy hunger, but also to purify, increase your internal vibrations, and activate the sensation system. Eating like this, you will never eat a lot and learn to listen, to understand your body. Your tastes and preferences in food will change over time, and then in other aspects of life.

Do sports, because in this case you increase blood circulation, lymph outflow, which leads to cleansing of the body, its rejuvenation. Remember that all systems are interconnected. By strengthening and tightening the body, your face will naturally rejuvenate and retain its individuality, unlike the effect produced by artificial methods that erase it and make you look like others with lips, cheekbones, sometimes even the expression of the eyes.

Try to contemplate beauty. Bypass everything that carries aggression and violence. Keep your emotional world clean, because bad emotions are like stale food, only for the nervous system. The effect is the same - loss of energy. Listen to high-quality music, preferably classical.

Communicate with positive people, get on their wave. It's like going with the flow, saving energy and having time to enjoy the process.

Say more good and pleasant things, compliment people, encourage them. You will feel how much energy it will bring you.

Please yourself, this is directly related to our resource state. It can be expressed in various things, ranging from small delicacies in food, taking massage sessions, visiting a beauty salon, painting, hobbies, music, to pleasant and easy shopping. Love yourself.

How not to lose energy

Energy is a very valuable fuel for all the processes of our life, for the implementation of our projects. Both external and internal interference can provoke its loss.

External energy consumers. Where to get vital energy and how to keep it in balance?

Don't talk too much about small things, don't gossip. This seemingly harmless activity requires decent energy costs.

Avoid communicating with friends who like to pour out their soul to you and complain about their lives for a long time. This is one of the types of vampirism that completely drains your life force. This applies both to live communication and by phone.

If someone has offended you with an offensive word, try not to think about it for a long time, but rather learn not to be offended. Thinking helps. I love this word because it accurately conveys the essence of the most effective tool for expanding consciousness. Reflect on the fact that it is impossible to please everyone, that each person has his own world, his own reactions and the reasons that generate them. In the course of reflection, you will discover your unique understanding of a particular process, gain wisdom. Let the other person express himself – this is his own reaction and, believe me, you have an indirect relationship to it, often just acting as an involuntary trigger. — Don't speak ill of anyone or anything. Try to get around this topic.

Don't speak ill of anyone or anything. Try to avoid this topic or speak neutrally. The concepts of "bad" and "good" are very relative. Leave it to the awareness of the one who commits, in your opinion, an unseemly act. Exude positivity.

Do not listen and do not talk for a long time about grief and all the incidents associated with it. It is better to help with some significant action, if it is in your power. Just a few words of support coming from the heart are worth a lot. Which can absorb our energy from within. - A restless mind, rushing from one occupation to another. If you feel this state in yourself, it's better to pause, sit down, close your eyes and breathe. Stay in this state for at least 9 minutes. After that, start doing what your mind will give out first in the list of priorities, bringing it to the end.

Regrets about the past, memories of the past. As soon as you catch yourself going back to failed projects in the past and start thinking that you could have done differently, stop. You're just wasting a lot of energy on real projects. You did the best you could at that point in time.

Do not conduct an internal dialogue, do not think over the same annoying thought for a long time. Viruses and parasites get started in our mental programs, as well as in the body. Their task is food, survival. Their food is your energy. When you scroll through the same thought in your mind for a long time, it starts to turn on emotionally, and this is already a flow of energy going in an unnecessary direction. How to recognize them? A thought that does not give you rest, scrolling in your brain like a jammed record is a symptom of a parasite. What to do? Don't feed him. If you can actually do what you're thinking about, do it and forget it. Of course, if you can, occupy your mind with something, if it's difficult, dance, do sports, at least 10 minutes.

Don't give in to doubts. Doubt is an energy eater. If this is a doubt at the level of intuition, barely flickering, but going deep from the inside, it is better to act in favor of this doubt. If doubt takes the form of the above-described thoughts of parasites, act according to the algorithm of the previous paragraph.

Don't be impressed by other people's stories, thereby giving your energy to other people's projects. It's better to take up the plot of your life, bring something new and unforgettable into it.

How to manage energy?

Intent and attention. According to the universal rule for all times: "Where attention is, there is energy." Remember this, reflect on it and skillfully use your life fuel.

Keep the energy balance

It is important not only to gain energy, but also to keep it in balance. The place of balancing is the heart. Keep your heart clean, focus your attention on it. Let it be the center that will help you to catch the balance of life. If you feel a heaviness on your heart, sit down, close your eyes and put all your attention into it. Breathe and let the energy do its thing, do not analyze the process.

Nine minutes will be enough for you to recover. Skillfully gaining energy without wasting it on unnecessary things and maintaining internal balance, you will always feel happy and fulfilled person, even if at this moment you are doing ordinary things. Life is an interesting game in which every little thing brings joy. The main thing is that everything you do is fun.

https://elenasunshinemagazine.com/mental-health/where-to-get-vital-energy-and-how-to-keep-it-in-balance/

#healthy #life #lifestyle #energy #meditation #ElenaSunshineMagazine

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elenasunshinemagazine · 5 months

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10 Pleasant ways to relieve your brain and reduce stress levels

"Is it bad?” — you may ask “ " because I relax so much! And in general, switching activities is also a rest”

https://elenasunshinemagazine.com/mental-health/10-pleasant-ways-to-relieve-your-brain-and-reduce-stress-levels/

#healthy #information #Mental Health #stress #stress management #elenasunshinemagazen

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elenasunshinemagazine · 6 months

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10 causes of fatigue and ways to restore energy

How to get rid of constant fatigue and loss of energy? What are the ways to restore energy? What foods should I add to the diet? How much should I sleep and drink water? Are energy drinks harmful?

A constant feeling of fatigue is extremely common. In fact, about a third of healthy adolescents, adults, and the elderly report drowsiness or fatigue. Fatigue is a common symptom of a number of pathological conditions and serious diseases, but in most cases, it is caused by simple lifestyle factors. Fortunately, they are often easy to fix.

1. Eating too many refined carbohydrates

Carbohydrates can be a fast source of energy. When you eat them, the body breaks them down into sugar, which can be used as fuel. However, eating too many refined carbohydrates can actually make you feel tired throughout the day.

Consumed sugar and processed carbohydrates cause a rapid increase in blood sugar levels. This gives a signal to the pancreas to produce a large amount of insulin to remove sugar from the blood and enter the cells. Such a spike in blood sugar levels – and its subsequent drop makes you feel exhausted. Wanting to get fast energy, you instinctively reach for the next portion of refined carbohydrates, which can lead to a vicious circle.

Fortunately, some products can help to cope with fatigue. To keep your energy supply steady, replace sugar and refined carbohydrates with natural and organic foods rich in fiber, such as vegetables and legumes.

Conclusion: Eating refined carbohydrates can lead to fluctuating blood sugar levels, which can make you feel tired. Instead, choose natural and organic products that have a minimal effect on blood sugar levels.

2. Sedentary lifestyle

Inactivity can be the cause of your low energy. But many people say that they are too tired to train.

Chronic fatigue syndrome is characterized by daily excessive, unexplained fatigue. People suffering from chronic fatigue syndrome, as a rule, have a low level of strength and endurance, limiting their ability to work. Physical exercise can reduce the level of fatigue. Moreover, even a minimal increase in physical activity is useful. To increase the energy reserve, replace sedentary modes of operation with active ones. Walk short distances on foot, avoiding transport.

Conclusion: A sedentary lifestyle can lead to fatigue in healthy people, as well as those with chronic fatigue syndrome and other health problems. A more active lifestyle can help increase your energy supply.

3. Lack of sleep

Lack of sleep is one of the most obvious causes of fatigue. Your body performs many functions during sleep, including the preservation of memory and the production of hormones that regulate metabolism and energy supply. After a full sleep, you usually wake up with a feeling of freshness, vigor, and energy. The main thing is that sleep should be calm and continuous so that the brain can go through all five stages of each sleep cycle.

In addition, in order to get a good night's sleep, it is necessary to observe a constant sleep regime, which will also help prevent fatigue. You need to go to bed at the same time on weekdays and on weekends. It is possible to note less fatigue and less difficulty falling asleep than those who went to bed later and slept fewer hours on weekends.

Physical activity during the day can help to have a more restorative sleep at night.

To improve the quantity and quality of your sleep, go to bed at about the same time every evening, relax before going to bed, and be as active as possible during the day. However, if you have difficulty falling asleep or sleeping, and you suspect that you may have a sleep disorder. Talk to your doctor so that he can evaluate the quality of your sleep from a professional point of view.

Conclusion: Inadequate or poor-quality sleep is a common cause of fatigue. A few hours of uninterrupted sleep allows your body and brain to gain strength, allowing you to feel energetic all day.

4. Sensitivity to food products

Food sensitivity or intolerance usually causes symptoms such as a rash, digestive problems, runny nose, or headaches. But fatigue is another frequently observed symptom. The quality of life of people suffering from food sensitivity may be more affected by fatigue. Intolerance to such foods is common: gluten, dairy products, eggs, soy, and corn.

If you suspect that certain foods may cause you fatigue. Consider visiting an allergist or nutritionist who will conduct a study of your sensitivity to food or select a diet to identify problem foods.

Conclusion: Food intolerance can cause fatigue or reduce energy reserve. An elimination diet can help identify foods to which you have a sensitivity.

5. Insufficient calorie intake

Consuming too few calories can cause a feeling of extreme fatigue. Calories are the units of energy contained in food. Your body uses calories to move and nourish processes such as breathing and maintaining a constant body temperature. When you consume too few calories, your metabolism slows down to conserve energy, which can lead to fatigue.

Your body can function with a certain number of calories, depending on weight, height, age, and other factors. Most people need at least 1,200 calories a day to prevent their metabolism from slowing down.

In addition, it is difficult to meet the need for vitamins and minerals by consuming too few calories. A lack of vitamin D, iron, and other important nutrients can also lead to fatigue. To maintain the energy reserve, you need to avoid a sharp reduction in the number of calories, even if you are trying to lose weight.

Conclusion: Your body requires a minimum number of calories to perform daily functions. Consuming too few calories can lead to fatigue and make it more difficult to meet nutritional needs.

6. Sleeping at the wrong time

In addition to poor sleep, sleeping at the wrong time can reduce your energy. Sleep in the daytime instead of at night disrupts the daily biorhythm of the body, which implies changes that occur under the influence of light and darkness during a 24-hour cycle. When sleep does not coincide with the daily biorhythm, chronic fatigue can develop.

This is a common problem among people who work shifts or at night work. Sleep experts have estimated that 2-5% of all shift workers suffer from a sleep disorder characterized by increased drowsiness or interrupted sleep for one month or more. Moreover, even staying awake for one or two nights can lead to fatigue.

If you work shifts, there are strategies for adjusting your biological clock that will help improve your energy supply. People working on a shift schedule had less fatigue and a better mood after exposure to bright light pulses, wearing sunglasses outside, and sleeping in complete darkness. The use of glasses that block ultraviolet radiation can also help people working on shifts.

Conclusion: Daytime sleep can disrupt the natural biorhythm of your body and lead to fatigue. Try to sleep at night or adjust your biological clock.

7. Lack of protein

Eating an insufficient amount of protein can be the cause of your fatigue. It has been proven that eating protein increases the metabolic rate more than carbohydrates or fats. It can contribute to weight loss, as well as help prevent fatigue.

Protein-rich food, as a rule, leads to less fatigue in weightlifters and people performing strength exercises.

Fatigue can be reduced with the help of certain amino acids, which are the building material for proteins, known as branched-chain amino acids. To maintain a healthy metabolism and prevent fatigue, aim to consume high-quality sources of protein during each meal.

Conclusion: Eating enough protein is important for maintaining metabolism and preventing fatigue. Include a good source of protein in every meal.

8. Insufficient replenishment of fluid loss

Absorbing enough liquid is essential to maintain a good supply of energy. Many biochemical reactions that occur in your body every day lead to the loss of water, which needs to be replenished.

Dehydration occurs when you do not drink enough liquid to replenish the water excreted in urine, feces, sweat, and breath. Even slight dehydration can lead to a decrease in the energy reserve and reduce the ability to concentrate attention.

In one study, men who exercise on a treadmill and lose 1% of their body weight in fluid reported that they are less tired when they perform the same exercise, maintaining sufficient fluid content in the body.

You may have heard that it is necessary to drink 8 glasses of water a day, you may need more or less, depending on weight, age, gender, and degree of activity.

The basic principle is to drink enough water to maintain a normal level of saturation of the body with water.

Conclusion: Even moderate dehydration can reduce the energy reserve and concentration of attention. Make sure that you drink enough fluids to make up for the fluid lost during the day.

9. Dependence on energy drinks

Now there are many drinks that promise to quickly replenish your energy supply.

Popular energy drinks, as a rule, contain caffeine, sugar, amino acids such as taurine, large doses of B vitamins, and herbs.

Such drinks can really provide a temporary boost of energy, thanks to the high content of caffeine and sugar.

Unfortunately, such energy drinks are also likely to lead to a return of fatigue when the effect of caffeine and sugar ends. Energy drinks increase concentration and improve mood for several hours after their use, the next day there is often excessive daytime sleepiness.

However, even drinking small doses of caffeinated drinks in the afternoon can prevent you from falling asleep and lead to a decrease in your energy reserve the next day. To break this vicious circle, try to reduce and gradually wean yourself off energy drinks. In addition, it is necessary to limit the use of coffee and other beverages containing caffeine in the early morning, especially on an empty stomach.

Conclusion: Energy drinks contain caffeine and other ingredients that can provide a temporary surge of energy, but often lead to recurrent fatigue.

10. High level of stress

Chronic stress can have a huge impact on the energy supply and quality of life. Although a little stress is the norm, a number of studies have linked excessive stress levels to fatigue. In addition, your reaction to stress can affect how tired you feel.

Our withdrawal from the struggle with stress leads to the greatest degree of fatigue. Although you may not be able to avoid stressful situations, developing stress management methods can help you prevent feeling completely exhausted. Yoga and meditation can help relieve stress. Engaging in such or similar psychophysical practices can eventually help you feel more energetic and better cope with stress.

Conclusion: Excessive stress can lead to fatigue and reduce the quality of life. Practicing techniques to relieve stress can help increase your energy reserve.

The main conclusion

There are many possible causes of chronic fatigue. It is very important to exclude health problems first of all since the disease is often accompanied by fatigue.

However, excessive fatigue may be related to what you eat and drink, how active you are, or how you cope with stress. Fortunately, by making a few changes to your lifestyle, you can significantly increase your energy supply and overall quality of life.

https://elenasunshinemagazine.com/cooking/10-causes-of-fatigue-and-ways-to-restore-energy/

#healthy #food #life #lifestyle #Stress #elenasunshinemagazen

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elenasunshinemagazine · 7 months

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6 ways to manage your attention

Attention is a tool whose importance we often underestimate. The ability to achieve a high degree of concentration on what is important, and to choose from a huge mass of information what is significant. Meanwhile, the development of attention does not require special devices, sports uniforms or a certain space.

Your life is this space, you just need to decide what to fill it with. Where we spend energy, time, and resources-this is our life. Here are some arguments in favor of starting to develop the skill of attention management.

And what if I say that you are attention!? You are actually made up of what comes into the focus of your attention. How does this happen? Your attention is the lens of the video camera. And all that gets into it is a film of a movie about your life. Has it ever happened to you when the desire to start a new life on monday comes over you?

A life that will certainly be filled with important goals, strong habits, bright events. And here you are briskly starting monday morning and even tuesday morning you are still awake, and by Wednesday there are circumstances that capture all your "passionate desire". And it, of course, gives up under the onslaught of insurmountable obstacles.

Do you recognize yourself? Who is controlling the lens at this moment? When did you manage to switch your attention from your goals to the circumstances? We will learn to manage our attention — and life will be the way we want to live.

Here are some more arguments:

#1. What we focus on is increasing and growing. Good relationships are possible only if you pay them due attention. To become a professional in any field, you need to pay attention to this area and invest time and effort in your business.

Do you remember about the 10,000 hours that you need to earn in order to become a master in your business? Children also need attention so that they grow up happy and open, and your relationship only gets closer over the years. To be able to manage your attention means to direct it into something that will change your life for the better.

#2. Attention manages your resources: time, strength, skills. Focusing on a specific task will help you complete it faster and leave more time for rest. When you focus only on the things that are important to you, your personal effectiveness increases.

#3. If you control attention, you strengthen the state of awareness. This means that you become the master of your life. Circumstances no longer control you, it is simply impossible. After all, you decide for yourself what is important to pay attention to.

Where to start?

Today, an incredible number of practices and exercises for concentration of attention have been created, gigabytes of information have been written about all this. But since you continue to read the article, apparently, not everything has been said yet.

Attention can be superficial. Then we only glide with our eyes, instantly switching from one to the other. And it happens that we suddenly turn on all the senses in one thing and do not notice the rest. The whole world for us is focused only in this moment. That's exactly how attention feels. When the whole being is focused only on where you have decided to direct your attention, and everything else simply does not matter.

Let's try to check how this works in practice.

Look around you — what objects are surrounded by blue? Have you noticed these? And now close your eyes and try to name the objects of green color? Just don't peek.

Well, did it work out? How many items of green color were you able to name? Not so much, right? And all because the attention was directed to objects of blue color. This is also called narrow attention. Do not rush to get upset if you could not name a single object of green color. I have good news for you — you can learn to expand your attention so that it accommodates more objects.

And eventually become the master of your attention. Exercise like in the gym, lifting dumbbells. Only in our case, this will be the moment when we will notice over and over again that we have been distracted, and return ourselves to what is really important.

How to start training your attention?

First, select the most relevant task at the moment. This is important, because the intention to solve it will be much stronger. For example, you will soon have a conversation with your boss about a vacation or promotion, salary, etc. The task is to feel strength and determination in this conversation. Let's take a step-by-step look at the ways to manage attention.

#1.Take responsibility. This is the first thing to do. And also have a clear intention and determination to control your attention in order to direct it to those areas that are important to you right now. #2.Ask questions They will direct your attention. You can start asking yourself: what will help me feel determined? How does a determined person move? What qualities do I have that speak of strength and confidence? Only it is important not just to ask questions, but to look for answers to them.

To be in it with all your attention, to hear yourself, to feel how important it is, to look at yourself, exploring. The right questions help direct our brain to search for answers. What are the correct questions in this case? Those, the answer to which will radically affect your life.

#3.Become a researcher Use your attention to find out what is necessary to solve the problem. Let mindfulness become a habit, add new accents. Expand the questions into the field of feelings. This means being aware not only of thoughts, but also of feelings. How do I feel now? What's happening to me? And you will see how the brain itself highlights the answers to these questions, various solutions to the problem in the field of attention. And life is gradually being built according to your rules.

#4. Become an observer. Note — how long you pay attention to what is important, and what factors distract. If in the process it turns out that attention is focused on the negative, on what turns off the power, on what does not work, try to switch it to your strengths, to your values and resources. #5. Create anchors. Place "reminders" — hang pictures, set an alarm clock, ask a friend. They will return you to the task, include you back in the process. #6. Dive deeper — keep the focus on the essence For example, if you intend to learn something, it is important not only to listen carefully to a teacher or mentor, but also to keep the focus on why you need to master it.

Do not try to implement all the steps from the list at once.

Remember the power of small steps that leads to meaningful results?

Even if you choose only one method from this list and apply it, it will not take much time before you feel the first results. After all, once you start, you will notice that there are incredibly many factors around that are trying to take away your attention.

This will help you see how valuable your attention is, and start practicing with even more passion. And then, no matter what you do, no matter what you practice, in fact, you will work out one skill — the ability to keep your attention on what is important to you.

The main thing is to set priorities. And then you will not be distracted by what is uninteresting, unproductive. With the development of this skill, awareness will definitely grow. You will notice the details of each moment and make an informed choice.

If you learn to manage attention, you will not notice yourself how you have become in control of life, or rather, to live your own life, and not someone else's.

https://elenasunshinemagazine.com/mental-health/6-ways-to-manage-your-attention/

#healthy #life #lifestyle #help #elenasunshinemagazen

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elenasunshinemagazine · 7 months

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3 healthy and very tasty recipes from cauliflower. Master class 13.

Stewed, boiled, baked, fried, pickled – this is only a small part of how quickly you can cook cauliflower as a snack. However, in addition to all this, you can cook a dozen different dishes from it, from the simplest, but delicious salads and soups to exquisitely exotic side dishes and not only.

How is this cabbage healthy for the body? It helps to strengthen blood vessels, normalize the work of the digestive organs, improve hematopoiesis. Cauliflower is able to rejuvenate cells and prevent their deformation, stimulate metabolism, improve heart function.

This cabbage can be used for weight loss. First, it is low-calorie. Secondly, cabbage cleanses the intestines well. Thirdly, it adjusts the digestive and accelerates metabolic processes. Fourth, the vegetable has a slight laxative effect. Fifth, it contains tartronic acid, which helps to break down fats faster. That is, losing weight with this cabbage will be very effective.

How should I eat the product? Of course, you should not fry cabbage in batter, but you can cook diet soups, cook vegetable stews, bake cabbage. It is also useful to use fresh cabbage. It goes well with many vegetables and herbs, so it is recommended to make salads during weight loss.

How to choose high-quality cauliflower

When it comes to buying cauliflower, look for cauliflower that is tightly packed, its pieces are tightly pressed together, and do not open. While most cauliflower is found in white, other types, such as purple, yellow and green cauliflower, can be found in some parts of the world, and they are just as nutritious.

In fact, it is believed that there are more than 80 different types of edible cauliflower for sale around the world! No matter what color or type you choose, look for a uniform texture and color throughout the cauliflower head and without blue or colored spots on the cauliflower head. It is best to use cauliflower for three to seven days after purchase, if possible, to ensure that its nutrients are preserved.

Raw cauliflower is stored in the refrigerator for longer than cooked cauliflower (about one week), so store it in a dry container or plastic bag, if possible, along with a paper towel to absorb moisture.

1.Stuffed cauliflower

And for lovers of stuffed vegetables, we have a special recipe in store. Cauliflower with minced meat and cheese crust is absolutely delicious!

Ingredients:

Designed for 4 servings

Large cauliflower 1 head Minced meat ( any to your taste) 17.64oz Large white onion 1 pc Eggs 1 pc Fat semi-hard cheese 5.29oz Salt to taste Chili pepper flakes to taste Spicy herbs 1 teaspoon Olive oil 1 tablespoon Microgreen parsley for decoration 2 tablespoons

Instruction:

Cooking time is one hour

Wash the cabbage under cold running water, cut off the leaves and the stalk. In a large saucepan, pour a couple of cans of water, bring to a boil. Add a little salt. Carefully place the cabbage head in boiling water. Then reduce the heat to medium and cook for about five to six minutes. Transfer the finished cabbage to a dish and let it cool. Peel the onion and grate it on a fine grater. Transfer the minced meat to a bowl, add the grated onion. Season with salt and chili pepper. Mix it up. Carefully pushing the inflorescences apart, stuff the cabbage with the resulting filling. Put the head in a baking dish, pre-greased with oil. Place in a preheated 356F oven for thirty minutes.

Then get the cabbage and pour the eggs. Season with dried herbs mixed with a small amount of olive oil. Sprinkle grated cheese on top. Place in the oven for twenty minutes. Before serving, sprinkle with microgreen parsley.

2. Cauliflower puree

Light, tender, airy-cauliflower puree can be served as an independent dish with croutons or crackers, or as a side dish to meat, mushrooms, fish or baked vegetables.

Ingredients:

Designed for 2 servings

Cauliflower 1 small head; Medium fat cream 1/2 cup; Salt to taste; Ground pepper to taste; Butter 2 teaspoons

Microgreen parsley for decoration 1 tablespoons

Cooking method:

Cooking time 30 minutes

Wash the cabbage, cut off the leaves and the stalk. Send it to boiling slightly salted water. Bring to a boil. Reduce the heat, cook for ten to fifteen minutes. Then put it on a plate, cool slightly, disassemble the inflorescences. Transfer to the bowl of a blender. Pour in the cream, add the butter, season with salt and pepper. Beat until smooth. Before serving, spread out in portions, decorate with microgreen parsley.

3.Cauliflower pizza

If you do not know how to teach your husbands and children to eat cauliflower, then this recipe will be a small hint in such a difficult matter. All you need is to cook a pizza!

Ingredients:

Designed for 4 servings

Cauliflower 1 small head 17.64oz Dried herbs 2 teaspoons Salt to taste Ground black pepper to taste; Eggs 1 pc Cherry tomatoes 8 pcs Ham 5.29oz Large mushrooms 3 pcs Hard cheese 3.53oz Microgreen dill for decoration 1 tablespoon

Cooking method:

Cooking time 30 minutes

Wash the cabbage under cold running water, cut off all the leaves and the stalk. Dry well with paper towels. Grate on a coarse grater and transfer to a colander or sieve. Gently squeeze out the excess liquid and put it in a bowl. Add eggs and a couple of tablespoons of grated cheese. Season with salt and pepper and mix until smooth. Put the resulting dough in a thin layer on a baking sheet covered with parchment paper. Cut the ham into strips. Wash the mushrooms, clean them if necessary, and dry them. Cut into slices. Wash the tomatoes and cut them into slices of medium thickness. Put the pizza filling on the dough: ham, mushrooms, tomatoes. Sprinkle grated cheese on top. Place in a preheated 356F oven for 10 minutes (or until a light brown crust forms on the dough and cheese). Remove from the oven and garnish with dill microgreens. Bon Appetit!

https://elenasunshinemagazine.com/cooking/3-healthy-and-very-tasty-recipes-from-cauliflower/

#cooking #food #recipes #healthy #health #elenasunshinemagazen

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elenasunshinemagazine · 7 months

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Taste, benefits, and uniqueness of bright fruits and vegetables

Why vegetables and fruits? Taste, benefits and uniqueness of bright fruits and vegetables.

The bright colors of vegetables and fruits signal the content of phytonutrients in them (of which there are more than 3000). Each phytonutrient has a specific role in the body: they are antioxidants (protect cells), help the liver to remove toxins, have anti-inflammatory properties, support the immune system and play an important role in preventing chronic diseases. Taste, benefits and uniqueness of bright fruits and vegetables.

Including colorful fresh vegetable products in the diet, we provide ourselves with a whole range of phytonutrients. At the same time, our body also receives fiber, which helps the detoxification process, ensuring the work of the intestines and the timely withdrawal of "waste materials".

A modern urban person on average eats 2-3 vegetables and 1-2 fruits a day. This is at best and it is not enough! To help the body efficiently carry out the processes it needs, you need to gradually add colored vegetables and fruits to the diet.

Vegetables and fruits of red color

Strawberries, grapes, red oranges and grapefruits, cherries and cherries, cranberries, beets, tomatoes, radishes, red peppers.

They contain vitamin C, flavonoids, and lycopene-powerful antioxidants that help protect the body from the destructive effects of free radicals and prevent some forms of cancer.

Lycopene is better absorbed by the body after small heat treatment and in the vicinity of high-quality fats. Therefore, steamed tomatoes with a spoonful of olive oil will be better absorbed than just a piece of raw tomato.

Recipe: Gazpacho

Feel free to cook if your diet includes nightshade.

Large ripe tomato 1 pc Small cucumber 1 pc Sweet red pepper 1 pc Olive oil 1 tablespoon Natural soy sauce instead of salt 2-3 tablespoons

Grind everything in a blender – and you're done!

2. Vegetables and fruits of orange and yellow color

Bananas, oranges, yellow apples, pineapple, mango, lemons, apricots, peaches, pumpkin, turnips, yellow and orange peppers, sweet potatoes( sweet potatoes), turmeric.

All yellow fruits and vegetables are rich in vitamin C and carotenoids. They are best absorbed with healthy fats. Pineapple is a source of bromelain, an enzyme that improves digestion. Citrus fruits protect against cancer.

Turmeric is the absolute champion among spices! Its anti-inflammatory and digestive-improving effects have made it popular in cooking and therapeutic use.

Pumpkin and lingonberry dessert. Taste, benefits and uniqueness of bright fruits and vegetables.

Ingredients:

Sweet pumpkin peel, cut into cubes 34.92 oz Put in a saucepan, add 0.5 cups of water

Cranberries or cranberries (can be frozen) 10.58 oz Dried apricots 7.0 oz

Instruction:

Close the lid, let it boil, and, turning down the heat, simmer for 15 minutes. 2-3 minutes before cooking, add cranberries or cranberries, cut dried apricots.

Green fruits and vegetables

All greens: spinach, kale, salad leaves of different varieties, parsley, dill, coriander, arugula, avocado, green peas, broccoli, Brussels sprouts and other types of cabbage, kiwi, green apples, green grapes, lime.

Green fruits and vegetables contain chlorophyll and B vitamins, which are involved in the processes of energy formation in the body, and also saturate the blood with oxygen, improving metabolic processes at the cellular level.

They are also rich in phytonutrients called glucosinolates (found in cruciferous vegetables – all kinds of cabbage, kohlrabi, and radishes). These components allow you to maintain the health of cells, help the liver metabolize and remove toxins, and have an anti-inflammatory effect. But the effects of hot temperatures do not like glucosinolates, they are destroyed. Therefore, cruciferous vegetables are better either to eat fresh or to cook with soft methods (for a short time for a couple) and in a small amount of water.

Tabouleh salad

It is rich in sodium and iron, it supplies fiber to the body. In my version, with quinoa instead of couscous, it is supplemented with high-grade protein and calcium.

Ingredients:

Large bunch of parsley Tomato 1 piece Red onion ½ pcs Quinoa (preferably red or multicolored). 2 tablespoons Juice of ¼ lemon or ½ lime Olive oil 2 tablespoons Mineral or sea salt to taste

Instruction:

Cook the quinoa for 15 minutes While the quinoa is cooking, chop the parsley: the smaller, the tastier it will be. Finely chop the onion and tomato. Mix the herbs, onion, tomato, and quinoa. Season with lemon juice, oil, and salt.

Salad with broccoli and cashews

Broccoli cabbage is healthy for suppressing protein glycation, prolonging life, strengthening bones, preventing lung, colon, breast, prostate, pancreatic, and stomach cancer, normalizing blood pressure, and lowering cholesterol levels. Thus, broccoli can be considered almost the most valuable of all currently known superfoods. The only thing is that it should be consumed strictly in its raw form. It's delicious, try to make a simple salad:

Ingredients:

Broccoli 3.53 oz Red grapefruit or orange 3 slices Pomegranate seeds 1 tablespoon Red onion (chopped) White wine vinegar 1 tsp Cashews (pre-soak in filtered water for two hours) 1 tablespoon Ground pepper, and turmeric to taste

Instruction:

Divide the broccoli into small inflorescences, and cut. Peel the grapefruit and divide it into slices, open each slice, and peel off the white veins to exclude bitterness. Finely chop the red onion. In a bowl, mix olive oil, white wine vinegar, and pepper to taste. Cut the animated cashews or randomly break them into pieces. Season the vegetables and fruits with the sauce and mix gently. Decorate the top with pomegranate seeds and nuts.

Fruits and vegetables of blue, blue-purple color

Blueberries, currants, plums, red cabbage, red onion, purple cauliflower, eggplant.

They contain powerful antioxidants called anthocyanins. Blueberries are especially rich in them. Anthocyanins have adaptogenic, bactericidal, and anti-inflammatory properties.

When we talk about adding a variety of vegetables and fruits to the diet, the quality factor is important: there is little useful preserved in plastic vegetables that have been lying on the supermarket shelf for more than one month. Therefore, try to choose local, seasonal products grown on organic farms.

Recipe: toast with ricotta and purple figs

High-quality bread! I have a yeast-free on a real long leaven, which, unlike fast yeast, breaks down gluten, making it easier to digest. The freshest ricotta. You can use vegan cheese (based on cashews). The layer is obtained from 2 tablespoons, these are the necessary fats and protein. Seasonal figs, cut into thin plastics. Each piece contains a fragrance and happiness. Figs are also very necessary for the health of blood vessels and the prevention of thrombosis, so if you have varicose veins, this is your product. Blueberries or blueberries. Seasonal, the most vitamin-rich. These are bioflavonoids and antioxidants. A little fresh thyme or rosemary on top. Just sprinkle and inhale the aroma of herbs, as if you are not in the metropolis.

How to add variety to your daily diet?

Plan in advance what you will buy. My refrigerator turns into a rainbow after buying food for a week: of course, there is more green, but all the colors are necessarily present.

Plan the menu for the week, taking into account the strategy "eat a rainbow every day".

Add vegetables to every meal. Let me remind you that fruit is not a dessert, it is a separate meal, for example, a snack or an afternoon snack.

Make colorful salads, soups, and side dishes from different vegetables (stews, dals, pasta with vegetables)

Compose a variety of fruit salads and desserts: chia pudding with fruit and cinnamon, berry mixes.

Prepare smoothies: it's delicious, fast, and healthy.

Put the pieces of fruit in the water: it will become tastier and healthier.

During the day, note to yourself how your rainbow is formed, and what colors you still need to add to it. And let your every day be bright!

https://elenasunshinemagazine.com/cooking/taste-benefits-and-uniqueness-of-bright-fruits-and-vegetables/

#cooking #food #recipes #healthy #health #lifestyle #elenasunshinemagazen

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