by admin | Jan 7, 2022 | Mind
Grains for Gains | Do You NEED Carbs?
Out of all 3 macronutrients (protein, fats, and carbs), carbohydrates are perhaps the most frequently misunderstood nutrient in food.
It has been given a bad name, but is it really as bad as some nutritional trends claim it to be?
In this article, we’re going to tell you the most important considerations about carbs, which will allow you to make them a functional part of your nutritional plan.
Hint: Carbs are not demonic
Essential Nutrients
As you probably know, food contains essential nutrients, which the body needs to sustain healthy functioning, but cannot produce on its own.
Those essential nutrients are namely fatty acids, as well as amino acids, which come from dietary fats and dietary protein, respectively.
Amino & fatty acids regulate a number of functions and if consumed in suboptimal amounts, they can be the reason for suboptimal recovery and hormonal functioning.
HOWEVER… Out of the 3 macronutrients, only protein and fats are essential, meaning that carbohydrates are not really essential.
In other words, if the body needs glucose but doesn’t get it from food, it can produce its own, in a process called “Gluconeogenesis”.
Though non-essential, however, carbohydrates appear to be important for the goal of maximizing athletic performance.
The Glycogen Energy System
During intense physical performance, we use 3 main sources of energy to sustain muscular contraction:
- ATP (Adenosine triphosphate)
- Creatine
- Muscle glycogen
In essence, the main energy source is ATP, but since its stores are relatively limited and get depleted in about 5 seconds, the body needs alternative fuel sources, to regenerate that ATP.
As mentioned above, creatine and glycogen are the other two energy sources, which the body uses to regenerate ATP and continue the muscular activity.
Glycogen is basically the stored form of blood glucose, which in turn, is the end product of carbohydrate metabolism.
We store glycogen in two places – The muscles and the liver, with the first one being the storage with bigger capacity.
During the prolonged, intense muscular activity, the body quickly uses up ATP and creatine and starts utilizing muscle glycogen.
What this means for you, is that if your glycogen levels are low, your athletic performance output will suffer.
Modern-day trends like the keto diet suggest that you don’t really need carbs, but facts are facts – Glycogen is the only source of fuel that can be broken down into energy rapidly enough.
This is very important when the task at hand is to MAXIMIZE your output while training.
In summary, your body doesn’t really consider carbs essential, but they are the body’s preferred energy source and the best energy source for intense training activity.
Best Sources Of Carbs
Now, of course, not all carbohydrates are the same and some may even be bad for you.
Our modern-day nutrition consists of many processed foods that contain refined carbohydrates.
Those refined carbohydrates have a really simple structure and the body digests them rapidly.
This, in turn, leads to sudden spikes and drops in blood glucose, often referred to as “sugar crashes”.
For this exact reason, your best bet is to rely on natural, unprocessed carb sources.
Here is a list of our top 10 best carb sources:
- White rice
- Brown rice
- Fruits
- Starchy vegetables
- Wholegrain bread
- Wholegrain pasta
- Sweet potatoes
- Regular potatoes
- Oats
- Quinoa
Now, not all of the above will suit your taste buds, which is why you are best off experimenting and finding out the foods you like and can eat consistently.
Once you find those, make them a part of your regular meals and you are well off on your way to optimal physical performance!
Conclusion
Unlike protein and fat, carbohydrates are non-essential for the body, BUT they are the preferred and most efficient, rapid energy source for intense muscular activity.
This is why, including a reasonable amount of carbohydrates in your daily nutrition, is important!
Ultimately you should rely on whole food, unprocessed carbohydrate sources, such as rice, quinoa, potatoes, fruits, and starchy vegetables.
Do you have questions about carbs? Feel free to drop them below!
by admin | Nov 22, 2021 | Mind
Marvel the wonders of Reflexology
Reflexology is useful to every system in the body since it works to put the body in a state of wellness. It has actually been revealed to alleviate lots of typical pregnancy problems consisting of headache, queasiness, backache, drowsiness, tiredness, irregularity, inflamed ankles, and digestion issues. A lot of professionals have actually been offering this holistic method for the majority of cases to clients to deal with stress and anxiety.
From adverse effects of chemotherapy to discomfort and anxiety, symptoms related to cancer and its treatment can stress one’s lifestyle nearly as much as the illness itself. With no equipment required nor intrusion of personal privacy these are a couple of the simplicities of reflexology which can be used in a medical environment that makes it a practical complementary treatment.
Reflexology is a safe, non-invasive, and efficient treatment for everybody that can utilise it and it ought to be utilised throughout an individual’s life time.
In a society that relies greatly on chemically packed prescription drugs for treatment, reflexology is absolutely standing out there proud with a great deal of supporters stating it as an efficient treatment option.
In 2006, a group of medical school scientists at University of Udine, Italy, reported favourable outcomes for the usage of reflexology foot massage to deal with stress and anxiety in clients undergoing cancer therapy for a 2nd or 3rd round of chemotherapy. And, in yet another current research study, to deal with stress and anxiety for and lung cancer clients, the reports stated that the clients experienced relief after reflexology.
Professional female masseur giving reflexology massage to woman foot.
Reflexology is an art because much depends on how masterfully the professional uses his or her understanding, and the connection that happens between the professional and the recipient. The objective of reflexology is to deal with the client and illness as a total entity, recovering the body and integrating, mind and spirit.
Reflexology is likewise great for individuals who are recuperating from surgical treatment due to its favourable stimulating result on the nervous and immune systems. Numerous individuals with health problems such as allergic reactions, acid reflux, migraines, pre-menstrual syndrome (PMS), menopause, sleeping disorders, fertility issues, and even arthritis have actually been assisted enormously by reflexology treatments.
Numerous research studies have actually been done in relation to the efficiency of this wonder technique called Reflexology. Reflexology is the practice of strategically using pressure to locations of the feet and hands as they correspond with particular body organs.
Research studies have actually likewise revealed that clients that got reflexology treatment after surgical treatment experienced far less discomfort than the clients that took pain relievers alone. Reflexology was revealed to be more efficient than catheterisation in clients with retention of urine after surgical treatment.
I myself have experienced reflexology and can honestly say it’s one of the most relaxing and therapeutic therapies out there. It is no surprise that it consistently tops the polls each year as the most popular holistic therapy requested.
by admin | Nov 22, 2021 | Mind
A brief overview of EFT – Emotional Freedom Technique
Eft is an acronym for Emotional Freedom Techniques. EFT is a form of psychotherapy that uses various points on the head and body to relieve emotional pain. This technique allows patients to have greater control over what they release, and helps them to be aware during the process, and enhances their ability to cope with long-term emotional or physical issues.
Emotional freedom technique (EFT) is a psychotherapy that can help treat clinical and non-clinical problems.
Many people seem to have a strong need for control in their lives. We all have different ways of controlling our emotions and dealing with the emotions of people in our lives. One way of gaining better control is by using EFT.
The technique is usually taught by a certified EFT practitioner in one on one sessions.
SIMILAR TO TFT (Thought field therapy) BY ROGER CALLAHAN, the tapping technique involves a series of gentle, rhythmic tapping on the head/face and chest with one hand while focusing on a problem with the other hand’s fingers.
It has been suggested that the taps promote drainage of stress from the body and stimulate immune system response in some people who have been exposed to trauma or emotional distress.
The EFT process involves the practitioner tapping on the acupuncture points while giving mental instructions to release any blocked energy. It is therefore a form of acupressure, which is done while also taking deep breaths to release negative emotions from your body.
Emotional Freedom Technique is a powerful self-help tool that is used by itself or as an adjunct treatment for psychiatric and neurologic disorders.
This technique can be used when experiencing anger, fear, sadness, frustration, guilt, and even physical pain. It is a popular treatment for emotional issues especially using energy tapping to remove blockages in the body.
This technique has also been found to be effective in reducing the symptoms of stress, anxiety, or depression as well as feelings of low self-worth. Studies have also shown that it can help reduce physical pain in one session. It is also used to alleviate addiction withdrawal symptoms, and PTSD flashbacks. There are various studies that show how effective this type of therapy can be for those who suffer from anxiety and depression.
Every day, I see so many people with pain in their lives. Whether it be physical, mental, emotional or spiritual pain. Sometimes these people are struggling to get by and never feel like they can get better.
Many people have tried traditional methods to overcome emotional problems, such as therapy and medication. However, for those that have not found success through these means, this different approach may be helpful.
Emotional Freedom Technique is a technique created by Gary Craig. The technique helps people identify and release the cause of their emotions by stimulating a point on the body called a “trigger point” with an opposing energy from the negative emotion being experienced.
The tapping helps manage painful emotions and stress.
When you are constantly dealing with the thoughts of past hurt, resentments, and anger, it can be difficult to see your way to a new future.
A common area its successful at treating as well, is with phobias. A person is able to identify a true fear and then repeat a word or phrase out loud three times, which causes the brain to change the way it processes negative associations.
Gary Craig developed EFT in 1979 and he has since done research on its effectiveness. Living with a phobia can be difficult and often leads to avoidance of the feared stimulus. One way to help reduce feelings of anxiety and fear is to talk about the experience with a professional but if that does not cure the problem then EFT is definitely worth trying.
With so many benefits and no side effects it’s really a therapy worth looking into.
This article is for informational and entertainment purposes only. Please consult a licensed doctor if you have a medical issue.
by admin | Nov 22, 2021 | Mind
How to boost your self esteem
Wonderful affirmations that help you boost your self-esteem
How to better your daily life using your own voice We’ve all heard that positivity does wonders when it comes to living the life you always wanted.
Positive affirmations work in a pretty simple way – they build connections in your brain, tricking it to subconsciously prove those assumptions correct.
The science behind it has proof from MRIs, social studies and many different research techniques, proving that although it may sound weird, positive affirmations do work.
These are just some of the wonderful things you can say out loud or in your head to keep pushing yourself forward in the right direction. We recommend you stick to this order, but it’s completely up to you and depends on the specific situation you’re in.
This one is very simple, but it does wonders in more intense situations.
It’s common knowledge that panic attacks are accompanied by trouble breathing and reminding yourself to take deep, calm breaths is a huge help.
Focusing on breathing itself is a biologically calming process because it slows your heart rate and triggers your parasympathetic nervous system, which is responsible for your body’s rest.
This may sound weird to say to yourself, but the more you think about it, the more sense it makes.
In order to push forward in whatever environment and situation you want to, you need to understand the one you’re in right now.
A lot of people tend to avoid asking themselves why they do what they do or feel the way they feel and acknowledging both and understanding the reasons behind them is part of progressing further.
When one feels understood, they can get more in touch with themselves and be more honest, thus uplifting the self-worth they have in their own eyes.
This is essentially pep-talk and when it comes from within it works even better.
Having low self-esteem is synonymous with the belief that you can’t do some things and this affirmation battles it head-on.
There are many situations in which a little push is more than enough and hearing these words usually does the trick especially when it comes to situations that have to do with other people, like public speaking for example.
A lot of us feel overwhelmed by how many problems we have on the way to our goals or by how long the way itself seems.
Lacking the self-esteem needed to either take the first step or keep walking the already chosen path is enough to make you quit or to never start in the first place.
This affirmation helps in keeping you focused in the present moment instead of worrying about things that are far far away.
It provides much needed perspective on why your actions right now matter and why you shouldn’t give up just because of the road ahead.
What this helps with is retrospective.
Looking back on previous achievements makes you realize how much you’ve changed, thus how much power you actually have.
It is easy to forget about past struggles when facing new ones, but that doesn’t mean that they were less important or less difficult and therefore they hold just as much value.
A different aspect of this affirmation is to appreciate your actions in this specific moment – gaining a third person perspective you can see how amazing what you’re doing right now actually is and therefore boost your confidence.
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I can turn my dreams into plans.
This looks only in the far future.
We all have these types of dreams we believe are impossible, but really the only thing that’s stopping us is ourselves.
This doesn’t mean that the road ahead will be easy, it does however mean that even if it seems nearly impossible, with enough effort it can be achievable.
Changing the word from “dream” to “plan” pushes your brain to think more about how to get you to this point rather than why it seems impossible.
It may sound weird at first, but the world we live in today has enough proof that no wall is unclimbable and that there’s no limit to what you can accomplish if you believe in it.
This will sound weird the first few times you say it but that’s no reason to quit.
Such a simple sentence has the potential to turn your life around completely, the moment you start believing it.
It’s a journey completely by itself and it may not be easy, however it is absolutely worth the effort.
When you feel love, your entire worldview can drastically change and make a turn for the better, so just picture the power this feeling can have if it comes from within.
This is ultimately the strongest affirmation there is and it really is responsible for miracles.
Although all this may all sound a bit weird at first, with enough consistency it can really help people in building up their self-esteem.
The different perspective these affirmations provide as well as the safe space they build through time are substantial for the environment one needs to cultivate better qualities and self-worth.
You can say them out loud, write them down, read them to yourself or even record your voice and listen to them when you feel comfortable.
There are many more ways you can make this journey fun, for instance write down different reasons why they are true or reward yourself with something small each day you’ve said them all etc.
We really advise you to try and make positive affirmations a part of your daily life and see how much potential you actually have and how great you already are.
by admin | Nov 22, 2021 | Mind, Mental Health
Do you feel like you’re not getting the results that your company would expect from you?
Do you find yourself asking, “Am I doing this right?” or “Is what I’m doing even worth it?”
Have no fear. You are not alone.
Just keep in mind that most successful people have mentors to help them reach their goals.
And really, why shouldn’t someone who is struggling with these same issues?
The benefits of having a mentor are overwhelming, so it’s no wonder that more people are looking for one.
A mentor can help you identify your strengths and weaknesses, provide advice on how to improve, show you the ropes in your new field or industry, and support you when things get tough.
But before you make the move, let us show you EXACTLY how a mentor can be your most valuable investment.
Third-Person Perspective
Oftentimes, we may fall into the thoughts that we have all the skills and knowledge needed to do everything on our own.
However, many times it is difficult to see the wrong in your ways, meaning that you automatically perceive everything you do as the best in the situation.
Frankly, however, a more experienced third-person perspective may be a deal breaker!
This is one of the most important things an experienced mentor can do – Give you a third-person perspective and feedback!
And we all need that.
New Skills
Whatever endeavor you are in, odds are that it will require a certain level of soft and hard skills.
As a more experienced individual that has been in many situations that demand an array of different skills, your mentor will more than likely be able to teach you new social and technical skills, that will ultimately help you improve.
Think of teaching as a part of the mentorship!
Avoiding Mistakes
Odds are that if you hire a mentor, he will have gone through the mistakes you are about to make, but can’t see through.
If you give your mentor a clear vision of your pathway and plan, he will be able to identify possible gaps and mistakes and give you valuable insight.
Remember that a mentor is a person with loads of experience who has been through a lot of hardship!
Making Connections
Usually, mentors are influential people that know others in high places, who can be useful for your endeavor.
Think of your mentor not just as a teacher and an analyst, but also as a hotspot for the creation of valuable interpersonal relationships and connections.
This is perhaps one of the biggest benefits of hiring a mentor!
Final Thoughts
No matter how well taught you are and how many technical and social skills you have, there is ALWAYS more to learn and improve.
Hiring a mentor will allow you to get a professional, third-person perspective on everything that you do, with a precise analysis of possible mistakes.
Besides creating a more clear vision and path to your goals, a mentor can help with your overall personal development, as well as the establishment of valuable connections with individuals and companies.
And so… Why Don’t YOU have a mentor yet?
by admin | Nov 22, 2021 | Mind
The nurturing power of music
Since the dawning of time, man has been driven by music’s mystical guidance that meets our emotions in just the right way.
Music has always been more than an artistic proof of people’s cultural heritage and proficiency. It is, and always will be, a force that is driven by nature, with which we collide.
All living things around us create sounds that are musically, by our understanding, well toned and pitched perfect. That means every sound nature creates is music.
The collision of wind and tree branches, the mating sound of any wild animal, the song the river sings when the stream flows, the cry of a new born baby – all great examples of how we are connected emotionally to everything living around us.
Can music heal?
Fixating on the idea that everything in life is musically toned correctly has to lead to something else. If we agree that every sound that nature creates is a song, by our standards, then we communicate with nature by song.
This emotional link that we have with nature is the key to understanding that the sounds, songs and music we and nature create may help us leave happier lives.
Let’s say you’ve had a stressful day and you want to unwind and get out of your thoughts. The music we listen to every day can make you more stressed, but the music nature makes every day could help you restore your mindset.
I’m not saying that today’s, or at any point of the human evolution, music is bad for you. Many people enjoy listening to rock and metal music to get rid of the aggression that has been building up all day.
Jazz is also a popular music style that could park your mindset anywhere between uplifted and relaxed.
But no, the type of music I’m talking about is the one that comes directly from nature herself. I’m talking about whale sounds, fast river streams, waterfalls, a person, or animal, walking on grass with different paces, a wolf’s howl, night time animal noises.
All these different musical masterpieces could help you reach whatever state you want to be in fast and efficient.
It comes from within us
The reason these songs can have such an effect on us is that we have a connection with the artist – mother nature.
Evolution has made man want to differ from Its roots. It has made man want to not be seen as just another animal in the food chain. That, of course, is a kind of marketing tool to make us feel special.
Nevertheless, the only fact is that we have lost the symbioses with nature, which leads to not living the lives we want, stress, a fear of committing to anything, having trouble making major decisions.
So, how do we change that? Simple, just get in touch with the only way everything living around us talks to each other – listen to it. Listen to it all.
Go to the great outdoors and listen to all the music the world wants you to hear. Close your eyes, let all the bad stuff out and set your emotions free.
I know, many of you can’t afford to be missing out on work to do this, so then go online and find this music. Recordings of all nature’s songs are out there. Plug in the headphones and close your eyes.
You can do it in the car, you can do it in the park, in your bed, in the shower. This important thing is to let the sounds touch you and make you want to sing back to them. It may sound silly, but is there anything more natural than becoming one with the earth we are standing on?
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