Wellness: integral health and balance between body and mind
Wellness is a concept that is inextricably linked to well-being. Its purpose is to improve your quality of life and to prevent physical or psychological disorders by taking care of, treating and stimulating different aspects. These include your diet, body, emotions, relationships and environment. It is a concept of comprehensive health that is becoming increasingly popular and worth knowing.
You’ve probably seen a wellness center in your city. Usually, they are beautiful locations where they offer a spa, gym and sophisticated relaxation rooms. There is, therefore, no doubt that many hotel chains use this term for financial purposes and to expand their customer base. However, it is worth mentioning that the essential purpose for which the approach was conceived is sometimes somewhat forgotten. All the more because it was established more than 50 years ago.
“Life is not life without well-being. It is simply a state of lethargy and suffering. “
Wellness is not a new concept
Wellness is nothing new at all. This integral approach to well-being arose some years after the end of the Second World War. The social and economic model improved slowly, and with it, other types of needs came into effect. Needs such as personal growth, freedom and the possibility to choose, to develop ourselves psychologically and emotionally.
It was a fascinating and decisive moment. A moment when psychology became aware that its scientific model had to open up to other possibilities. For example, many professionals decided to no longer focus on treating mental illness simply by providing people with mechanisms, resources and strategies to learn to be happy. No, the goal now was to let people invest in their well-being, in their own self-realization.
Pioneer in this field and maker of the wellness movement was Halbert L. Dun, a physician and biostatist. In the fifties, Dun gained increasing popularity through his conferences and his books. His message was clear and incredibly inspiring: “People have to live in a world that is more aware, making optimum use of their potential.”
The 7 keys to understanding wellness
Previously, we already indicated how hotel chains or health centers offer weekends that are related to wellness. However, these centers sometimes show us a false picture of what this movement originally strived for. Wellness is not something you should really try out on an outing or during a vacation. It is a lifestyle that you should integrate into your daily life.
It is, therefore, to be expected that more and more therapists will specialize in this strategy that seeks to optimize the potential. We must know, however, that it is not an easy task. It is an extremely active process that requires willpower, perseverance, full awareness and decision-making.
Another aspect that is worth considering is that wellness is also integrated into what is known as ‘complementary medicine’. We expressly speak of ‘complementary medicine’ because this strategy is not an ‘alternative’ for ordinary medicine. It certainly does not try to replace ordinary medicine.
The purpose of wellness is to prevent the occurrence of certain diseases and disorders before the signs of it occur to some extent. It does this by reminding us, for example, how important it is to eat well and healthy, to exercise or to care for one’s own emotional world.
We, therefore, stand for a new concept of ‘spiritual and physical’ well-being that teaches the individual to create healthier and happier living conditions. Thus the individual will be able to reach his maximum potential and acquire stronger health.
Let’s look at the dimensions that make up wellness.
1. Physical well-being
How would you define physical well-being? The first thing that comes to mind is undoubted ‘the absence of disease’. But for wellness, you have to go beyond that. After all, being healthy is not only limited to being disease-free, it also means ‘feeling good’.
For example, people who suffer from arthritis, osteoarthritis or lupus. As we know, these are chronic diseases. What wellness would strive for in these cases is to improve their quality of life as much as possible.
In order to be able to invest daily in our physical well-being, we have to unlearn unhealthy habits such as smoking, undergo medical checks and reduce stress. In addition, we need to know which diet is most suitable for us and discover which type of exercise would be the most beneficial for us.
2. Emotional well-being
When it comes to emotional well-being, a therapist who specializes in wellness will give us the right strategies and techniques to recognize our own emotions. He will help us manage them and thus invest much more and better in our own well-being.
3. Intellectual well-being
The ability to open yourself to new ideas, concepts, perspectives and experiences is the key to self-realization and happiness. Being active, curious and above all receptive to everything around you is a fantastic way to improve your quality of life.
4. Social well-being
Now let’s ask you a question. Do the people in your social environment really provide you with what you need? Sometimes you become so accustomed to a certain social dynamic that you no longer notice how it affects you. You do not realize how much stress it causes and how this influence contributes to your dissatisfaction.
Becoming aware and becoming selective when choosing the people around you is another essential, determining mechanism of wellness.
5. Environmental well-being
This aspect is not so well known. Or at least it is often overlooked. Environmental well-being refers to your ability to recognize your own responsibility for the balance of nature. By this, we do not mean that you have to avoid pollution in all respects or that you have to live in the wilderness.
No, we are talking about environmental awareness. The idea is that small daily gestures performed by each of us produce real results.
Wellness also teaches us how important it is to always opt for food that is organically grown. It teaches us how to make our home and our city more sustainable, how we have to take care of the planet, how we can recycle, how we can reduce the impact of plastics, etc.
6. Welfare in the field
Are you happy with and at work?Are you satisfied with the activity that takes up so much of your day? Because it takes a lot of your time and life to do that, you know that. In fact, it is often our work responsibilities that give us the most stress and anxiety. That is why it is so important to think about this aspect.
Wellness also tries to improve this area. It wants you to deepen your skills, essential goals and desires to create an authentic harmony between your personal and work-related spheres.
7. Spiritual well-being
Also, spiritual development within this approach is an important step. It stems from the need to develop that inner peace where your life is in accordance with your values. You must always have a purpose in life that encourages you to get up every day, to gather strength, hope and optimism.
Finally, with this set of practices, we integrate a very concrete philosophy in our lives. It is the same philosophy that Halbert L. Dun propagated in his time. A philosophy that emphasizes the personal responsibility of the person. We are a whole, composed of emotions, a mind, a body, our relationships and the environment in which we live. All these aspects form a unity. A unit that should understand every science in a broader and more inclusive way. Science … and also ourselves.
Let us, therefore, take care of ourselves better and let us invest time and willpower here. Take good care of all these areas that you sometimes neglect or overlook, without even realizing it …
Important: Leave your reaction and any additions below.
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Mindfulness: being aware and synchronized with your environment
Mindfulness is being aware of yourself and staying in sync with your environment. This is often characterized by crossed legs, hands with the palms up on the legs, eyes closed, in complete silence.
There are different definitions of mindfulness. Another definition is: focused energy in peace and quiet regardless of the physical position regardless of the environment. Mindfulness is a practice that we can all use in our hurried and stressful lives.
Science has discovered that the benefits of mindfulness-based meditation can be phenomenal.
The very old practice of meditation, especially mindfulness meditation, has gained more and more popularity. More and more adults and children are doing it regularly. The health benefits can be enormous.
Mindfulness is the old practice to connect body and mind and to become more aware of the moment. There are various meditation styles, the most popular are:
Focused attention (Vipassana)
Zhi Neng or Chi Neng Qigong (meditation in motion)
Most techniques originated from a religious or a spiritual context. But the present practice falls outside the traditional practices.
Mindfulness is a specific approach that can be used on its own or in combination with other meditation techniques.
Mindfulness is usually defined as “attention in a special way, in the moment, not judgmental”. Mindfulness meditation has been extensively studied in health studies. In the scientific literature, you can find it as Mindfulness-Based Stress Reduction (Mindfulness-Based Stress Reduction / MBSR) or Mindfulness-Based Cognitive Therapy (MCBT). Both are meditation training methods.
Benefits result from stress reduction
Mindfulness seems to help in a broad spectrum of health and mental conditions. It is not entirely clear yet, but the general relationship seems to be stress reduction.
Stress has a major influence on the functioning of the brain and body. Mindfulness reduces stress and therefore, among other things, brain and hormonal reactions in the body.
This is important because many diseases are caused or exacerbated by stress. According to the scientists, this is the key for the many benefits. My view is that stress takes a huge amount of energy from people, both physically and mentally.
When you have less stress, you have more energy left to heal as well as to focus your mind on what you want to achieve.
Mindfulness relieves pain
If you suffer from neck, back, shoulder and other physical complaints/pains, it is likely that part of the pain is between the ears (according to a study published in April 2011 in the Journal for Neuroscience).
The research showed that doing 80 minutes of mindful meditation can reduce pain by half. This research supports another study conducted by the University of Montreal, of which 13 Zen meditators were investigated.
All meditators had at least 1000 hours of exercise on it. They were compared with a group of non-meditating people to discover whether the practice of regular meditation could change the perception of pain. Zen meditators have a higher pain threshold than people who do not meditate.
2. Mindfulness improves our sex life
This is done by bringing your thoughts back into the moment. The research, published in the Journal of Psychosomatic Science, found that mindfulness meditation training, in which the thoughts are brought back in the moment, can help the woman to improve her sexual experience (and also in the man).
Often a self-deifying internal dialogue occurs in the mind of the woman, which prevents her from enjoying the sexual experience to the full.
HBO women who meditate are more excited by viewing erotic photographs than those who did not meditate.
3. Mindfulness makes us smarter and improves decision-making
A UCLA study published in 2012 in the Journal “Frontiers in Human Neuroscience” found that people who meditated over a
longer period of time have a greater amount of gyrification, or simply put it, have more folds in the brain cortex than people who do not meditate.
The extra fold, an ie larger surface area of the brain, enable the meditators to process information much faster than others and avoiding being stuck in the past.
As a result, the thinking process is not disturbed and you come to decision making more quickly.
With only 15 minutes of practicing a focused meditation, you can get yourself out of your thoughts, make judgments, remove prejudices from your brain and help you to think clearly.
4. Mindfulness improves the mood
A group of marines, who were preparing to be sent, spent 2 hours a week on mindfulness meditation for a period of 8 weeks.
The group showed significant improvement in mood and working memory compared to marines who had not meditated.
The investigating scientists saw that practicing mindfulness meditation in extremely stressful and emotional situations, such as a war, led to more alertness without much emotionality.
It provided, as it were, a mental weapon kit.
5. Mindfulness increases the capacity to feel empathy and activity for others
Despite the violence that tears up his country, the Dalai Lama always remains friendly and full of compassion.
The secret to this is that the unshakeable grandeur of the banished Tibetan Leaders is probably anchored in his mindfulness meditation.
A study conducted by the Northeastern University College of Science showed that even after a short meditation intervention the participants showed 50% more compassion.
In another study published in 2008 in the PLOS ONE journal, the brain of experienced and undiscovered meditators after a compassionate meditation of Tibetan leaders showed more activity in the brain regions of empathy.
Mindfulness increases resilience and balance
Richie Davidson, a neuroscientist, and Paul Ekman, one of the world’s greatest researchers in the field of emotions, have conducted a series of studies on the right hand of the Dalai Lama; Lama Oser – a European monk has more than 30 years of meditative experience.
The researchers found that Lama Oser’s left and right prefrontal cortex activity ratio (measured with an MRI scanner and compared with a sample of 175 people) shot quite literally out of the graph. His prefrontal cortex activity ratio asymmetry gave rise to insane levels of balance, well-being and resilience to setbacks. This was largely all attributed to his discipline of mindfulness. https://www.lionsroar.com/the-lama-in-the-lab/
6. Mindfulness against anxiety and depression
Mindfulness has a direct influence on mental health. The evidence is the strongest for anxiety disorders and depression. Two of the most common mental health disorders.
Anxiety disorders can cause chronic excessive and often uncontrollable worries. Unfortunately, in 60% of cases, this is not solved with conventional techniques of medication and psychotherapy. Research indicates that mindfulness can help.
In a clinical trial, 89 patients with anxiety disorders were divided into two groups. One group did an 8-week MBSR program, while the other group received 8 weeks of stress management training. Members of both groups already showed improvement in one or more sessions. The MBSR group showed the greatest improvement. Other studies clearly saw improvements, especially in mindfulness in addition to the use of medication.
Clinical depression is a complex disorder characterized by depression and avoidance of social contacts and activities. Conventional treatment includes medication and psychotherapy. Unfortunately, there is a lot of relapses or patients do not stick to the medication regimen. Mindfulness can prevent relapse for those who do not want maintenance medication (antidepressants).
In a study there are three groups of patients who participate: 1 placebo group, which slowly reduced its medication and received placebo pills instead, 1 group that gradually reduced antidepressants and received an 8-week Mindfulness Cognitive Therapy program (MBCT) and 1 group that had been deprived of its depression and administered a maintenance dose of antidepressants (under clinical supervision).
Compared with the placebo group, the other two groups showed a reduced risk of relapse. Take into account that the mindfulness group no longer received medication. Data from several studies show that treating patients with mild depression with antidepressants and mindfulness are similar. In no way is it that people with depression have to stop taking their medication. Everything must be done under the supervision of the treating experts.
7. Mindfulness and Slimming
Obesity has more than doubled in the last 3 decades. More and more research is being done into prevention and the
treatment of obesity.
Mindfulness is promising. It helps reduce stress and especially overeating due to stress. By mindfulness, you can better distinguish between hunger and satiety (mindful eating).
However, there are still no clear conclusions to be drawn regarding mindfulness. More research needs to be done.
A clear positive result has been observed in people who are obese but have not yet achieved a result in people who are overweight.
Mindfulness and Metabolic Syndrome Risk Factors
The metabolic syndrome is a collection of symptoms that increase the risk of cardiovascular disease and diabetes.
You have the metabolic syndrome when:
Your waist size is more than 102 cm in men and more than 88 cm in women
High triglyceride level
Low HDL cholesterol
Increased blood sugar
High blood pressure
Observation has shown that the metabolic syndrome is unusual among those who engage in mind-body exercises, including mindfulness.
Small clinical studies have investigated cause-effect in the relationship between metabolic syndrome risk and mindfulness. An improvement was observed in the metabolic syndrome in studies in which body weight was reduced.
In a study involving 194 obese adults, a group received diet and exercise (training) advice and the other group received the same advice and a full day mindfulness retreat. The mindfulness group showed significant and much greater improvements in cholesterol and triglyceride levels after 18 months.
8. Mindfulness improves the attention to tension and focus
The apparent nonsense Zen exercise of “thinking about not thinking” has shown that you can increase your attention span
by freeing the mind from distractions.
In 2008, a study was published in the PLOS ONE news journal, of a Zen meditation training in which the person is alert and aware of his posture and breathing while ignoring all errant thoughts.
The research discovered various activities in the brain connected with spontaneous thought outbursts and wandering spirits. It was found that the brain returned to “Zen mode” more quickly despite a rather lengthy distraction.
Faster than with people who did not do meditation training. The ability of people to keep the focus and attention on a boring stimulus improves considerably with mindfulness.
9. Mindfulness slows down the degenerative process
A pilot study led by researchers from the Beth Israel Diaconessen Medical Center suggests that the positive changes in the
brain related to mindfulness meditation (stress reduction) may be the answer to delaying age-related disorders, such as Alzheimer’s disease and dementia.
Alzheimer patients, who participated in an 8-week mindfulness-based stress reduction program, showed less cognitive decline than the second group that did not participate in the program.
Even better was that the group that participated in the program reported a higher level of well-being, which also helps recovery/healing.
10. Mindfulness meditation and the gut microbiome
For the meaning microbiome see here (https://www.microbe.net/2015/04/08/what-does-the-term-microbiome-mean-and-where-did-it-come-from-a-bit-of-a-surprise/); microbiome is the genetics of all bacteria in the human body. The human body is full of bacteria. The collection of all bacteria is the human microbiome, generally found in the intestines. Changes and imbalances in the microbiome are one of the causes of inflammation, weakened immunity and possibly weight gain. Small early studies on humans have established a link between psychological stress, stress hormones and changes in the composition of the micro bacteria.
In theory, this means that mindfulness-based stress reduction can be a way to prevent negative changes in the microbiome. This is a conclusion that can be drawn from studies with mice that were placed in stressful circumstances. Increased stress seems to dramatically change the type of bacteria in the intestines of mice, as could be observed repeatedly. Interestingly, the change in the bacteria did indeed increase the inflammatory factors in the blood. This is a very important implication for many health conditions. In order to draw clear scientific conclusions, more research needs to be done. It is almost certain that psychological stress leads to changes in the human microbiome, weakening immunity and is also responsible for several diseases.
Irritable Bowel Syndrome (IBS) or Irritable Bowel Syndrome (IBS)
PDS is a common health problem that occurs in 15% – 25% of people (10% of the world’s population). The exact causes are unknown, probably it is several factors that lead to PDS. Imbalance in the gut microbiome, stress and other psychological issues are assumed to be triggered.
Looking at the influence of mindfulness on all the triggers makes it particularly likely that mindfulness PDS will help patients with recovery. A study of a group of 43 patients showed that the group that received mindfulness training realized a stronger reduction in symptoms than the group that received standard medical treatment.
These improvements in recovery were still present after 6 months. Other small studies have shown that 30 minutes of mindfulness helped with PDS symptoms. However, the studies were not really scientifically arranged. Nevertheless, a significant indication that mindfulness helps.
11. Mindfulness improves creativity
The two main issues that have to do with determining creativity level are:
Divergence in thinking (coming up with many ideas) and convergence in thinking (bringing the ideas together in a brilliant concept).
Scientists at Leiden University, led by the Cognitive Psychologist Lorenza, studied the effects of two types of meditations on divergence and convergence. They found that through mindfulness meditation both divergence and convergence were significantly improved. Interestingly, the type of meditation had an effect on what type of thinking creativity was improved. For example, free association meditation improved divergence more than focused attention meditation.
12. Mindfulness reduces the feeling of loneliness
A study at the Carnegie Mellon University led by J. David Creswell scrutinized 40 adults. They discovered that after 30 minutes of meditation per day for 8 weeks, the feeling of loneliness diminished.
This is important because reduced feelings of loneliness coupled with increased compassion and resilience can lead to an incredibly happy, happy and fulfilling meaningful life.
What Creswell wants to remind us: “It is as important to train your brain as training your biceps in the gym”.
13. Mindfulness Meditation and Pregnancy
Stress during pregnancy has been linked to negative health outcomes such as pre-eclampsia (http://www.news-medical.net/health/What-is-Pre-eclampsia), high blood pressure, low birth weight. Small studies have shown that mindfulness during pregnancy can reduce stress. In a study of 74 pregnant Indian women (squaws), the participants who did mindfulness sessions twice a week for 5 weeks experienced much less stress than the control group. This suggests that mindfulness can have very positive effects on the daily stress that is experienced.
14. Mindfulness meditation and cancer
In 2012 there were 14.1 million new cases of cancer worldwide. The number of new cases is expected to increase by 68% until 2030. Mindfulness has shown to realize significant improvements in symptoms and side effects in the treatment of cancer. This includes, among other things, stress, anxiety, depression, vitality, fatigue and sleep levels. Studies show that mindfulness can counter the progression of cancer, particularly in breast cancer. How this works is still under investigation, but stress reduction seems to play a key role.
Research with three groups of cancer patients, a group of 53, and two groups of 26 patients showed that the control group had much shorter telomeres than the groups treated with mindfulness and with supportive expression therapy. Telomeres protect the structure of the DNA (https://en.wikipedia.org/wiki/Telomere). Short telomeres are associated with disease progression and increased mortality (in breast cancer and leukemia).
Although a large number of promising results have been achieved, it is still true that this is a young field of research.
The normal life
It is a very busy and busy world. You fold the laundry while keeping an eye on the children and watch the TV with the other eye. You plan your day while listening to the radio and on your way to work. You eat while you meet.
You are in a hurry to do all your tasks and finish.
You lose the connection with the moment – do you remember how the food tasted, was it good?
You miss all the feelings that are connected to the individual moments. Did you notice if you were equipped this morning or that the apple trees were in bloom?
Mindfulness focuses on your attention with “intent” at the moment.
Start yourself with mindfulness
For the beginners, I refer to my previous blog for an exercise to start with mindfulness.
Some types of meditation require concentration, rehearsal of a sentence or focusing on a feeling or breathing, where you let go of the many thoughts that come up, without paying attention to it. Concentration meditation, just like other activities such as Tai Chi, yoga, Zhi Neng Qigong, can bring about a relaxation reaction. This, in turn, is very important for the way your body and mind respond to stress.
Mindfulness meditation builds on concentration exercises.
How it works:
Go with the flow: In mindfulness meditation, when you concentrate, see the flow of thoughts, emotions, body sensations without judging good or bad.
Focus: You will also experience external observations, such as sounds, images, touches that are part of the experiences in the moment. The challenge is not to hook on an idea, emotion, sensation or get caught up in thoughts of the past and the future. Instead, you look at the coming and going of thoughts in your mind and discover which mental patterns are a sense of well-being or suffering.
Stay in it: Sometimes the process does not seem to relax at all, but over time it provides stronger feelings of happiness, joy and self-awareness as you begin to feel more comfortable, with a broader field of experiences and sensations.
Practice acceptance: Above all, mindfulness is about accepting everything that comes up in your consciousness at every moment. It is also a kind of forgiveness for and of yourself.
Very gentle steering: When your mind wanders into planning, daydreaming, or criticism, then observe where it went and send it gently back into the sensations of the moment.
Do and keep doing: If you missed your planned meditation session, just restart. By practicing accepting your experiences during meditation, it becomes easier to accept what comes your way during the day and to accept it for the rest of the day.
In addition to formal (regular form of) meditation, you can also practice mindfulness in a more informal way.
You can do that by focusing your attention on your sensations from moment to moment during your daily activities. This is done by the opposite of multitasking, ie single-tasking.
You do one activity at a time and you give it your full attention and attention. For example, while you are flossing your teeth, petting the dog or eating an apple, it is difficult, also slowing down the process and the quality of the process.
You are not totally or not at all in the moment, while it is all your senses in charge.
Learn to stay in the moment
A less formal approach to mindfulness can also help you stay in the moment and fully participate in your own life. You can, therefore, take every task to practice informal mindfulness.
Whether you’re eating, showering, walking, touching your partner, or playing with your child or grandchild, stay in the moment and devote yourself completely to that task and feel and experience all the sensations of the moment.
The following points can help you:
Start by bringing your attention to the sensations in your body
Breathe in through the nose, allowing the breath into your lower abdomen. Let your abdomen completely expand.
Now exhale through the mouth
Notice and perceive the sensations of every inhalation and exhalation
Proceed slowly with your task with full open feeling and perception
Let your senses work fully. Note each image, every touch, every sound, every scent so that you can fully enjoy the sensation and enjoy it.
When you notice that your mind is wandering off from your task you are doing, gently bring your attention back to the sensations of the moment.
Start with mindfulness meditation
I assume that, if you were not convinced, you now see the usefulness of mindfulness through all scientifically proven results or the combination of these with other forms of meditation that you were already doing.
Invest in yourself
The effects of mindfulness meditation are increased as you do it more; the more you do it the stronger and better the result. For a lot of people, it takes about 20 minutes before the mind comes to rest.
When you’re ready for more, Jon Kabat-Zin, Professor Emeritus, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, advises 45 minutes of meditation for at least 6 weeks.
In the beginning, you can, of course, do shorter periods and slowly expand to longer periods of meditation.
More techniques for stress reduction
Behalve mindfulness zijn er meer technieken die snel leiden tot stressreductie en ondersteuning van heling en het voorkomen van ziekten zoals Neuro Emotionele Integratie, Emotionele Balans, Omega Health Coaching, systemen waarin diverse werkende factoren zijn opgenomen, waaronder ook de effecten van mindfulness. Geleide meditatie, zoals bovenin dit artikel genoemd, heeft empirisch veel positieve resultaten opgeleverd.
Healthy food for children is important. It causes them to grow, helps the brain develop and it helps against getting overweight. That sounds nice, of course, but having kids eat healthily is not always easy. How to teach children how to eat healthily and keep it fun!
1. Set a good example
Do you want your children to eat healthy? Then give the good example yourself. Because, kids copy the behavior of their parents. For example, do not skip your breakfast in the morning. It gives you a good start of the day, so that you have the energy to undertake activities. It also ensures that your blood sugar level remains stable.
2. Provide variation
By making a variation in the different meals and snacks, you help children to get all the necessary nutrients.
From proteins, minerals and vitamins to fibers, carbohydrates and fats. Moreover, varying products ensures that children get to know different vegetables, fruit types and the like.
Finally, you also keep it exciting and tasty.
For example by repeatedly feeding other food items in the daily lunch box.
3. Make healthy food attractive
It is not just about letting your children taste and smell different things.
The presentation is also important. Just look at unhealthy food like cookies, candy, chips and the like. That often looks super attractive. And that is not for nothing.
Make use of it and serve healthy food for children as delicious as possible. Play with colors. Make fruit and / or vegetable skewers. Cut out vegetables with cookie shapes or serve a meal as a painting that you have prepared with attention.
4. Explain why healthy eating is important
Are your children a bit older? 6 or 7 years? Then you can explain in a simple way why healthy food is important for children and adults.
5. Do your grocery shopping together
Do you want to prepare healthy food for children? Then regularly do shopping with your kids together.
At the farmer, at the market or (organic) supermarket. It is a fun and good way to get acquainted with healthy (fresh) products with ease.
Have your children choose a new or unknown product every now and then. Naturally justified.
Or say what you are going to eat and ask if they can look for the ingredients together.
6. Let your child help with preparing food
Involve your children in preparing the meals.
Let them wash the vegetables, weigh products, cut fruit into pieces, stir in the pans, cover the table and so on.
For example, baking a healthy pizza or making ice creams together are also ways to teach children how to eat healthy and tasty at a young age.
7. Try new things
Children often do not like all foods.
Do not let that stop you from cooking what you want. Encourage your children to taste
what is on the plate. In addition, stimulate their taste buds by regularly cooking new dishes and putting other products on the table.
Do your children not like it?
Do not get mad.
Punishment often works counterproductive.
Prefer to say that it takes a while before you want something.
Approach it positively.
Give compliments and keep going.
At a certain moment the food is getting better and easier.
8. Eat together at the dinning table
Calm and regularity there are children sailing.
Therefore, preferably eat at fixed times. Do that together at the table and eat with attention.
Without distraction from TV, tablet, smartphone and the like.
Just create a wonderful moment of peace for you together.
That is also part of a healthy lifestyle and a healthy diet for children.
9. Prohibiting does not help
Is your child fond of cookies, candy or chips?
Then you can of course prohibit that. But, approach it differently. Make agreements about when you go home.
For example in the weekend on Saturday evening or Sunday afternoon and then make a fun happening.
Serve a tasty cake with the tea or choose a bowl of chips with a glass of juice.
Also try healthy alternatives. Who knows, kids might like it.
More about healthy food for children
There are still plenty of ways to think of for your children to eat healthier.
For example, by choosing responsible snacks and serving healthy thirst quenchers as water or tea.
Sufficient and good sleep is also good for your hunger and satiety. Because, are you sleeping too little?
Then you are more hungry.
Oh yes, and do you get your children at school, while playing with friends or a birthday party sweets, snacks and such?
Do not make it too difficult for yourself. It is almost impossible to ban that. Choose healthy food for children at home.
Important: Leave your reaction and any additions below.
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Burn belly fat with green smoothies, how about that? Green smoothies can be a great meal after a workout, for breakfast and lunch.
These types of meals are conducive to weight loss and yes you can burn belly fat with green smoothies!
Burning belly fat with green smoothies can be seen as meals that are replaced, those that are low in calories and rich in nutrients. And they keep you full for a longer time!
Do you want a lot of weight loss, or are you just struggling with those last pounds? Then burning belly fat with green smoothies is an ideal plan!
Belly Fat Burning With Green Smoothies, How Many Smoothies Should You Drink?
How many smoothies should you drink? Do you want to start burning belly fat with green smoothies?
If you want to consider it as a diet, two green smoothies per day are the healthiest way of this type of diet. If you drink green smoothies all day long then you have a chance that you will lose all the weight you lose when you stop.
So you want to strategically deal with your meals to reduce calories, without counting them by the way, because that is simply horrible while maintaining a healthy balance in what you eat.
And last but not least, if you only drink green smoothies in a day, then you will long for solid food and in the long run, you will not keep drinking green smoothies full.
I experienced this myself during my juice fast 30-day experiment. I only drank smoothies for ten days, but afterward, I was consumed by the desire for solid food and something I could chew.
The healthiest and easiest way to start burning belly fat with green smoothies is probably to replace both your breakfast and lunch with a green smoothie.
Then choose a healthy meal that contains little carbohydrates, with just a good piece of meat/fish and salad and/or vegetables.
Our DNA is the main carrier of our hereditary information, it makes us unique. The more we know about it, the better we can respond to the possibilities (and impossibilities) of our body. You can now also specifically train and eat based on your personal DNA. But how does that work?
Can a DNA test help you lose weight and live a healthier life?
Everyone is different, we know that. It is therefore not surprising that some people lose weight very easily, and others strictly follow a diet without result. It is especially difficult to find a diet that suits you and have results. Perhaps the key is in your DNA. At least, that is what some companies want you to believe. With DNA dietary tests you would know exactly how to lose weight and get a tailor-made diet. Does that really work?
The link between your genes and nutrition is certainly discovering scientists more and more. The Inuit from Greenland, for example, have certain genes that enable them to better handle their traditional diet. Another study shows that many of us have a gene called FTO that gives you more chance of obesity. Fortunately, the same study shows that diet and exercise can significantly reduce the effect of the gene. These are just a few examples, but the link between genes and nutrition is there.
WHAT ARE GENES?
According to the report of one of the test results,
“A gene is a segment of the DNA (short for deoxyribonucleic acid) molecule that contains the instructions for how, when and where your body makes each of the many thousands of proteins required for life.
“Each gene is comprised of thousands of combinations of four letters that make up your genetic code: A, T, C, and G.”
Those letters can be seen in the DNA report. The different variations can indicate a weakness to dietary issues or sporting potential.
Thanks to new developments, the way that we can access DNA testing has changed significantly, because now you can easily order a test online.
Meditation. It calms your brain, makes you (10%) happier and helps you work and live better meditation for everyone, without hippie kind of circumstance and with all beneficial effects, in at least 5 minutes per day.
A considerable percentage (10%), for such a simple action that anyone can execute without expenses, resources or complicated situations. Yes you too, because meditation is just for people who are on the ground with both feet, in the middle of a busy life. Meditating has little to do with transcendental spiritual experiences, dream catchers and hippie states.
The final conviction came for me from the fact that everyone who has to deliver top performances meditates; athletes, doctors, lawyers, students, military and CEO s do their best to be better in their profession and happier in their lives.
“Happiness is a skill that you can learn”. You can learn happiness … By training the lucky muscles in your brain with – of course – meditation.
Please see it like that. As an exercise of your brain, which is necessary to keep your head healthy. Just as you put on your shoes to take good care of your body, you close your eyes regularly to focus on your ‘brain muscles’. Nothing crazy, nothing complicated, nothing in higher spheres, something that makes you 10% happier, healthier and more productive. Because yes, you have that in your own hands. So do something with it!
Meditation to lose weight it will help you with that hunger feeling
Leave snacks, sweat for hours at the gym, and drink lots of healthy shakes. Some of the best known ways to lose weight. However, there are many more ways that can help you lose weight. For example, meditation is a very good tool for losing weight. Below you can read what meditation can do to prevent obesity.
Many people who are dealing with obesity are emotional eaters. Factors such as stress and tension can have a very negative effect on weight. The emotional eaters do not eat because they are hungry. Emotional eaters simply eat because food makes them happy. But of course nobody is really happy after an eating mood swing. After all, you wanted to lose weight. So the joy is short-time.
Prevent emotional eating through meditation
Emotional eaters benefit greatly from meditation. Through meditation, you come into better contact with your feelings and thoughts. You are more aware of actions, and there is more peace in your head. Meditating significantly reduces stress. As an emotional eater you no longer have such a need to eat away the stress. But also through meditation, you can switch the band you have with food. And see if that hunger feeling is real.
10 scientific ways to be incredibly happy and more healthy!
Happiness is so interesting because we all have different ideas of what happiness is and what make us happy. But we will all agree on one thing: everyone wants to be happy/happier. Scientists also like to think about the theme of happiness. Below is a list of ten blissful scientific tips.
1. Training has a big effect on our happiness
The New York Times recently published an article about the scientific 7-minute workout. So if you were under the assumption that you do not have time for sports. Seven minutes of your time should succeed?
Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness. Many studies suggest that as we age, we’re constantly losing our stores of dopamine, which is why we need to constantly seek out experiences that release dopamine.
The best way to increase your brain’s dopamine production? Exercise. So run, lift, jump, play — and get happy.
It has been proven that training is an effective way to overcome depression. Shawn Achor refers in his book The Happiness Advantage to a study of three groups of patients with depression. One group is given medication, the second group started training, and the third group did a combination of the two. The results of the study were amazing. Although all three groups initially experienced corresponding improvements, this was completely different in a follow-up test.
The groups were called up six months later for a follow-up. 38 percent of those who had taken medication had become depressed again. The group that had experienced a combination of medication and exercises had a fall of 31 percent. But now comes the surprise: the group that had only done physical exercises, only experienced a drop of 9 percent.
Multivitamins, minerals, and extracts in tablet form, powders or capsules. When does it make sense to take these nutritional supplements?
You can not think of it as crazy or there is a dietary supplement to correct your problem. Do you have difficulty eating vegetables and fruit? Take a multivitamin. Not a dairy lover? Take a calcium supplement. So there is a solution for everything. But to what extent do these dietary supplements have an effect?
What is a dietary supplement?
A dietary supplement is a concentrated source of certain vitamins or minerals. Other substances such as fibers or antioxidants are also offered in supplements. The most added vitamins and minerals are the B vitamins, vitamin C, vitamin E, calcium, and iron.
The nutrients contained in a supplement usually have a different form than how you find them in nature. This way your body can absorb them better and faster.
You have supplements of all kinds of brands in tablets, chewable tablets, powders, capsules or drinks. The differences between brands are great. It is important how many active substances there are in a supplement. The higher a supplement is dosed, the more active substances and the better the effect. This is an important difference between private labels and A-brands names.
Meditating: woolly, spiritual in nature, crazy Eastern tradition? Originally perhaps, but since the West has started working with it and scientists have dived into the phenomenon, one thing has become painfully clear: daily just 10 to 20 minutes of meditation leads to a finer, easier, and healthier life. What that means, you read like that here.
It is so very normal for people to go to the gym, or see someone go to the gym. It is at least as obvious when someone has put a lot of time and attention into his or her body. But to notice that someone trains his brain every day, you have to be more careful. And even then you may never notice. Perhaps you describe such a person as calm, friendly, or even wise. Or maybe that person just has ‘good vibes’. While he or she ‘secretly’ perhaps take time every morning and evening to decouple from what Tibetan monks call ‘monkey mind’: that infinite stream of random thoughts, which we all deal with on a daily basis.
That is what meditation really is, and also the meaning of the Tibetan word (gom) before: becoming familiar with the moment now. Think about it for a moment. Because what does ‘the moment now’ mean? That is now. You, who now take the trouble to read this blog (thanks for that by the way). And now. Not yesterday, or what you did yesterday. Not tomorrow, or what you think you will do tomorrow. But now. Do you already understand?
KEEP YOURSELF MOTIVATE TO DO SOMETHING, 10 EFFECTIVE TIPS
If you live healthier, there are also times when you do not want to make that healthy meal or to exercise. Continuing to motivate yourself is not always about re-energizing yourself. It’s about making choices and knowing what you really value. In this blog, you will read how you can continue to motivate yourself so that you do not fall back and have lasting results.
How do you stay motivated to keep growing, to always achieve a higher level? Persistent success simply stems from a permanently healthier eater, permanent exercise and good stress management. In order to have a lasting result you will, therefore, have to change habits: in order to have structural results, you will have to do something different structurally than you did before. Fortunately, you will find that continuing to motivate yourself is much less about constantly stimulating yourself and giving pep talks, but more about awareness of what you value and what you really want, and making targeted choices. It will then become easier for you to maintain healthy habits. The reality is: that slim, healthy and fit body with the energy you want and can have comes from having the right values. Knowing what you value more about, eating pizza right now or attaching more value to being healthier in the long term. At times, it is best to have that pizza, of course, that must be possible, but the difference is to make a conscious choice. Choose your long-term values and what you ultimately find really important or let yourself be tempted by what you are looking for in the short term …
1. TAKING RESPONSIBILITY
It is easy to blame something outside of yourself that you do not have the body that you would like. You may think that it has always been the case that you have bad genes once, that you arrive quickly, that you do everything you can, but that in one way or another you are unable to lose weight. There is always something else that we can give the ‘guilt’, something that we ourselves do not have to take responsibility for our body, our energy and our health. You do not have to judge that, it is not about guilt or ‘doing something wrong’. The point is that you will see that you can take matters into your own hands. That you are responsible for your own result. You control your own thoughts and your thoughts are not in control of you. So you decide what you put in your mouth and what kind of exercise you do. Perhaps you have had trouble with that so far, that is human, but you are responsible yourself. Decide that from now on you will be able to determine what you really want! And if you are overweight, that you may have eaten more than you should have done, or that you may not have eaten the proper healthy diet. Not because you did something wrong, but just to feel that you want to do it differently in the future.
Even though you had trouble with it in the past, you can take matters into your own hands. You are responsible for your own result.
2. CONSCIOUS DECISIONS WHAT YOU WANT!
We often respond automatically to our feelings and emotions. When you are hungry for chocolate, it is allowed by yourself or if you do not feel like exercising today, it will be tomorrow again. You respond to what happens or what you feel. That is human because we are naturally more focused on short-term pleasure and avoiding short-term pain. The result is only that we often create long-term pain. For example, if you do not exercise or drink a lot and then feel guilty, or even overweight at a certain moment, that is a long-term pain. There is, however, another choice, you can consciously decide what you really want! If you consciously decide what you really want, even if it takes some time to go through the (short-term) pain, that is the key to lasting success. For example, use the word STOP to help yourself with this. If you like to use sweet then first the word STOP and then think: what do I really want? What am I actually looking for if I put this in my mouth? And is this in the long term what I really want? These are powerful questions that help us stay motivated and keep an eye on the long term.
3. DARE TO FAIL!
Many people find it hard to maintain a healthy life from a fear that it does not work or that they fail. For that, it is first important to accept that you are already good enough. So not: “I must first lose weight, then I can love myself. Instead of focusing on what is not good enough and what needs to change, acceptance is fully embracing the current situation and thus accepting it. We are sometimes afraid to accept something because we think that we are allowing us to keep it that way. We do not want that situation to remain the same and that is why we do not want to accept it. However, acceptance is a condition for changing something. You do not have to put more energy (whether or not unconsciously) in opposing it. If you accept you can then change the situation. Then failure does not exist, you only grow from all mistakes. So the more you fail, the more successful you become. The more you do wrong, the better you know what does not work and what you should not do. And with that, you are only many steps closer to your objective. This is a totally new way of thinking that you can teach yourself. You do that by giving yourself permission to not have to do it perfectly. See all setbacks as opportunities to grow. Read more about letting go of perfectionism here.
4. USE FAILURE FOR SUCCESS!
How can you stay in that flow of exercise and healthy eating, even when you do not feel like it? We all meet those moments: if we want something, but do not feel like it. For example, if you had agreed with yourself to play tonight, but that you were tired from work and do not feel like it anymore. Perhaps you also recognize that if you do not exercise after that, you still feel guilty. Now you have a choice: this can become a pattern, or you use that annoying feeling of regret as a motivation to do it differently next time! When you get stuck in that guilt because you have not played or eaten the wrong things, it will only give you more frustration. It takes you out of your power because you feel that you can not do it or that it will never work. Decide to use that annoying guilt, to learn from it and to realize that you absolutely do not want that feeling again. This way the annoying feeling, that feeling that gets you out of your power, can serve as a motivation to go next time. Because you know that, even if you do not feel like it, you feel very satisfied and powerful afterward. You can then think back to this time, to the time that it did not work and that did not feel comfortable. At any moment you have a choice: do I let it work against me or do I let it work for me?
5. THE QUESTION TO MAKE YOURSELF FOR PERMANENT MOTIVATION
Do not just ask yourself when you go out to work out or eat healthily, but first ask yourself why you eat or eat healthily. The reason why you want something is the most important foundation for your motivation! The more reasons you can give yourself, the more foundation for your motivation in the future. Becoming aware of these helps you in difficult times to know what you are doing.
The reason why you want something is the most important foundation for your motivation!
6. THE SECOND QUESTION TO MAKE YOURSELF FOR PERMANENT MOTIVATION
We ‘dance’ our whole life with what we like and what our fears are. It is a kind of game between wanting something like being healthier, wanting to live differently, wanting to move more and, on the other hand, experiencing fear, for example, to fail or not to be good enough. We are not always aware of this, but these factors play unconsciously and do drive our actions (or that which we do not do). I want to be slimmer, I want more energy, I want to be healthier, I want to be fitter, I want to move more, BUT I can not do it because …
The question to ask yourself: what is your big BUT? Why have not you succeeded so far in maintaining a healthy lifestyle? This reason has probably been unconscious for all your life with the decisions you make. This ‘BUT’ is our biggest limitation. It is the story that we tell ourselves about why we can not have what we want.
What is the ‘but’ that you limit yourself with? Do not you have the time? Not the motivation? Not the money? Are you afraid of failure? Are you afraid of success? Are you afraid that it will not work? Do you feel that you are not worthy to be happy? Consider yourself what your big BUT is, what story you tell yourself. Then you know consciously what your biggest limitation is. Do you want to be permanently successful? Then let go of that BUT, your story, and step back into who you really are.
7. WHAT IS YOUR ENTIRE PROPERTY OR IDENTITY
To help you with that, you can come up with an empowering identification that suits you. Have there been times in your life that were heavy and was there not something that you could hold on to (unconsciously)? That what you confirmed or kept on your feet? Something that made you feel very strong? What was the identity you held then? Perhaps that was one of the following core values?
I will not let myself stop
I am power
I am love
I am passion
I am lucky
I am fun
I am passion
Or maybe something completely different. What comes to you in what you can hold on to? What you have already held on in the past in hard times or when you had to deal with a setback. Think about it because those strong moments have already been there! By asking yourself this question you get the answer, and the answer helps you at times when you need it. It helps you at times when you need extra strength or motivation.
8. LET IT BECOME A HABIT
The secret of people who live healthily or do a lot of exercises is that it has become a habit or an automatism. They have no problem with it, they just do it. Point. They pack their sports equipment or sports bag, which is already ready, and start exercising. They cook something healthy because they already have the groceries at home. Because it has become a habit, they just get out of their rhythm when they skip the practice a few times. In the end, you feel really fitter and more energetic when you move regularly, even if you start twenty minutes with three times a week. It is always good to have an objective, that gives focus and helps to keep something going. What is your motivation? Why do you want to exercise, exercise or eat healthier? Do you want to put down a performance? Do you want to lose weight? Do you want to deal better with stress or feel better in your own skin? Do you want to relax? Having a clear goal helps to stay motivated.
9. ON WHAT DO YOU FOCUS ON?
During your ‘journey’ to better health and a leaner body, you will also have to focus consciously on a regular basis. Your focus will wander off to: “I feel like that sandwich.” Your focus will wander off to: “I’ve worked so hard today, so I’ve earned that piece of cake, chocolate, a bag of chips, wine or beer. “Your focus will wander off to:” I do not want to exercise today. “So your main training is not the physical training (sports itself), but the mental training. Namely, the training that at times when you do not feel like exercising, that you tend to eat the things you always ate and that is not really good for you, you remind yourself of the fact that you have control over yourself your own thoughts, about your own mental state. You have every moment the choice that you focus on. In your life, you have done this unconsciously much more often. There has undoubtedly been a moment in your life when you had to perform. You had to be there for your child, for your partner, for a family member. You did not have time to deal with your own emotions or problems, someone else needed your help at that moment. And you just did it. What you did unconsciously is controlling your own mental state, partly by focusing on the goal you had in mind and not letting your focus be distracted. So this is something we can learn ourselves.
The basis for continued success and staying motivated is to assume another mental state. A state of gratitude and trust. Gratitude for the health you already have and a sense of confidence that it will eventually be okay and that the one time you lose yourself in that delicious bar of chocolate is only a very small part of your complete journey to great health. In this way, you will be able to develop a healthier lifestyle very successfully. Trust is a mental state of peace and inner security. The peace and security feel that something will come well, that you will continue to make improvements step by step, that in the end, you will have the health and body you are looking for. Trust is the opposite of stress. There is no stress if you have confidence. Stress arises when you are back on the scale, yet you have arrived and think: ‘How is that possible? Why do not I succeed? What am I doing wrong? “Trust” is knowing that you do not have to know why you arrived, but just have to focus on what you do want. As long as you continue to work on your diet and health with peace and confidence, the results will show up. You can always consciously bring yourself back to a mental state of, for example, acceptance, gratitude and trust. These are feelings that you can recall consciously at any time. In this way, you remain motivated to always achieve new objectives.
WHAT YOU CAN DO TO SUCCEED
What you can help further to keep your healthy habits really is a planning. Consider on which days and which times you will do what is needed. When you have determined that this is the moment to go to work or improve your diet (with the result that you will also lose weight) you make the chances that you actually take that action much bigger.
If you do not make time for it, you can not achieve anything and it can not become a regular habit either.