Eating Tips For Better Physical And Mental Health

They say a healthy diet leads not only to a strong body but also a sound mind. However, it isn’t always about what we eat. Our eating habits can also be a significant factor in our overall well-being. Such can all improve or impair our physical and mental health.

Eat Regularly

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There are some days where we’re so busy that we forgo eating to meet all our commitments and deadlines. However, skipping meals has more effects on our body, aside from making us hungry.

When we don’t eat regularly, our blood sugar levels will dip below average. The lack of glucose causes us to feel tired, irritable, and confused. Our brains cannot function at 100% when we lack food.

The metabolism also slows down when we don’t eat. This effect can then lead to weight gain and make it difficult to shed the extra pounds.

Out of all the meals, missing out on breakfast is the most costly. After a long night without food, our body needs breakfast to jumpstart the day. Not only that, it produces the energy necessary for the work you need to accomplish, but it also builds up momentum for the metabolism.

Limit Your Caffeine Intake

We know how much people love their Cup of Joe. It’s a staple for many during breakfast as well as during the afternoon when they’re on their breaks. The caffeine content gives us boosts of energy throughout the day, makes us more alert, and raises our mood.

However, caffeine can also harm our mental well-being. When consuming high doses, we may experience feelings of anxiety and insomnia. It can likewise have adverse effects on our body, causing migraines, high blood pressure, acid reflux, and digestive issues.

To avoid these adverse effects, we should limit how much caffeine we have per day. Limit your coffee intake to about three cups of coffee at the maximum. Likewise, be mindful of other drinks and food that contain the substance, such as chocolate and tea.

Don’t Forget To Drink Water

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In almost any health-related situation, increasing our water intake seems to be a staple in doctor’s recommendations. However, this advice is warranted. Never forget that our body mostly comprises of water, and thus, we need fluids to function.

We may not notice it, but many of us are already dehydrated. Dehydration can cause headaches, fatigue, and constipation. It can also cause further complications in the long-run such as kidney failure, urinary tract infections, and kidney stones. Likewise, it can affect our mental well-being by causing irritability and grumpiness and hindering concentration.

Eat With Your Gut In Mind

When it comes to food, you should also listen to your gut. Researches show that our gut has something to do with our mental health. These findings should be unsurprising, given that this part of our body is where the majority of serotonin comes from internally.

Inside our stomach, there are both good and bad bacteria, which may cause an imbalance. High-fat and high-sugar diets can lead to this inequity, thereby affecting our mood. An imbalanced microbiome can lead to feelings of anxiety, depression, lethargy, irritability, and reduced cognitive function.

Take care of yourself by eating friendly foods such as vegetables, yogurt, pulses, fruits, and whole grains.

Get The Right Nutrients

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When we lack the necessary vitamins and minerals, we become malnourished and sickly. Deficiencies in specific nutrients can negatively impact our mood significantly. Specifically, these nutrients are involved in the production of serotonin in our bodies.

The first is vitamin D. Sources for it includes egg yolks, mushrooms, and fatty fish. We sometimes call it the “sunshine vitamin” because sunlight can boost its production. The second is omega-3 fatty acids. You can find such in walnuts, chia seeds, salmon, tuna, and canola oil. The third is zinc, which you can source from red meat, eggs, liver, and dairy.

The last is folate, which studies associate with lower risks of developing depression. Get your fill from leafy greens such as kale and spinach, beans, fruits, and nuts.

It may be necessary or helpful for some to take supplements if their diet cannot provide them with adequate nutrients.

Summary

We all know the common saying, “we are what we eat.” But we are also the eating habits we practice. The things we follow can either improve or impair both our physical and mental well-being.

Skipping meals can lead to an unstable mood that fluctuates between ups and downs. Caffeine in coffee and other products can either boost or cause irritability and anxiety depending on the amount of consumption. Dehydration can impair our body and brain’s ability to function throughout the day. An imbalanced diet can affect our gut, where we get most of our serotonin. Lastly, the lack of nutrients can also hinder the production of serotonin.

For healthy food habits, eat regularly, and increase your fluid intake. Be mindful of how much caffeine you have each day. Limit your cups of coffee or tea, and pieces of chocolate or find decaffeinated alternatives. Eat gut-friendly food and consider taking vitamin supplements to ensure that you have all the necessary nutrients you need.

Healthy Food For A Healthy Family

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In the eyes of many, the family is everything. However, going to that drive-thru or stopping by your local fast-food chain is so tempting, convenient, and cheap. One asset of loving your family means you have to be concerned about what each member eats. Additives, preservatives, junk food, and fried food are absolute health hazards, especially in the long-term.

Learn to show love to your family by being passionate about the food you and your family consume daily.

What Is Healthy Eating? And Why Is It Essential?

Billions of people worldwide suffer from malnutrition. Malnutrition includes undernutrition, lack of vitamins and minerals, and obesity. Suffering from any form of lack of nutrition can ultimately result in a host of diseases and an increased risk of death. For most, malnutrition leads to stunted growth, impeded mental function, and nutrient imbalances in the body. 

Although there are several factors to consider when it comes to malnutrition, such as poverty and social circumstances, there is a significant number of individuals who are malnourished because of their choices in food and overall lifestyle and dieting.

Having a well-balanced food regiment will lead to several benefits, including:

  • Ideal body weight
  • Self-confidence
  • Balanced levels of energy throughout the day
  • Stronger immune system
  • Better overall physical and mental health
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There should be an emphasis on the mental health aspect of healthy eating. In a study conducted by Nicole Claudia Psy.D., “What you nourish yourself with not only affects whether you get heart disease or not, but also whether you feel good each day.”

Healthy eating is confused with cutting down on the food you consume to the point of suffering, not the case in ideal circumstances. A healthy diet refers to eating a great variety of food in appropriate amounts to meet the body’s requirements. Finding the right balance of protein, fat, carbohydrates, and other essential nutrients will lead you and your family to a maximized lifestyle.

Why Every Family Member Needs To Eat Healthily

It is safe to assume that every member of the family has their tasks and responsibilities inside and outside the household. This variation in functions and obligations leads to cutting corners on the food that is on the table and the food consumed when out at work or school. It should not be the case. Follow the steps below to ensure that everyone is on the same page when committing to a healthy lifestyle founded on healthy eating.

 

  • Have A Sit-Down With All Household Members 

 

This step is the first and most essential move that families have to take to ensure a successful healthy eating journey. Discuss goals such as weight loss and list down the food groups the family must avoid to stay on the path to success.

  • Take Out The Junk

This is the most straightforward task that the family has to do after a thorough meeting on healthy eating plans. Remove all food items that are of no value health-wise. Keep in mind that foods with food labels are more likely not real food. Take out the junk food, white bread, fatty food, and all other things that negatively affect your health. To avoid temptation, take it out of your house. Out of sight, out of mind.

 

  • Keep Food Varied

 

To stay on the healthy eating for a healthy family track for extended periods, you have to ensure that you put variety at the forefront of your healthy food purchases. Check out online recipes to find the best meals to satisfy the youngest kiddo in your household to the most senior resident parent or grandparent of the home.

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What Is A Healthy Family?

A healthy family is a family that consists of members who maintain boundaries, prioritize relationships with one another, and keep an eye on what type of food is set on the table every day. Communication is the key to any successful relationship, and it is essential to have a satisfied tummy to make decisions and have discussions for the betterment of everyone. Take note of these additional metrics to maximize family potential:

  • Healthy families know what each member requires and desires
  • Healthy families allow room for conflict, growth, and change.
  • Healthy families are open to emotions.
  • Healthy families look out for each other’s health and well-being.

Have A Healthy Family By Eating Healthy

Ensuring that your family observes a healthy lifestyle takes a lot of willpower and dedication, but the effort is well worth the benefits. In the short-term, the challenges will be fierce, but in the long-term, the family as a whole will come to understand that the benefits far outweigh the sacrifices that have been made. Make healthy eating a part of every family member’s way of life, and as such, make sure to always have healthy food for a healthy family.

 

 

 

Improving Food Relationship During Quarantine

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Typical millennials may not look the same appearance-wise, but you can see the similarities inside. I am not talking about their traits or personal beliefs, okay? The statement is more about the things that they eat, especially if they live a busy life in a city.

Such individuals tend to share a small apartment with two or more people. The living space can be so tight that they barely have enough room for their clothes. There may not even be an actual kitchen where they can cook their meals. Thus, they end up either eating or ordering fast food—whichever is more convenient.

But because of the coronavirus outbreak and the quarantine regulations that have followed suit, we all have to do things differently. If you are not a frontline worker, you need to stay at home. If you used to go out for a jog, don’t even think that you can do it for some time. The same idea goes for millennials who often fill their tummy with fast food. The restaurants may have open to recently, but if you care about your safety, you won’t be ordering from anyone just yet.

In that sense, I believe that quarantine has helped many people improve their relationship with food. Let me explain it further below.

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You Need To Fend For Yourself

When the stay-at-home policy has been announced, a lot of business establishments—including fast-food chains—have closed. Known to be full of people, after all, it will be almost impossible to practice social distancing there. It has left many individuals with no other choice but to fend for themselves.

I have some friends with a similar living situation as the example above. Since there was nowhere to buy cooked food from, in the beginning, they turned a tiny corner of the apartment into a kitchen. They got an induction cooker and some pots and pans there. For the first time, too, their shopping carts in the grocery store contained items that could be cooked.

You Can Prepare Healthy Foods

When you are super busy with work, you may not always overthink about your food’s composition. Sometimes, if you feel exhausted, you may even order burgers, pizza, and fried chicken as a reward for yourself. Some folks become fat because of it; others who can’t end up with a weak body.

Now, since no one can be seen out of the house while doing non-essential things, you may no longer be too busy. You cannot use your work as an excuse to avoid thinking of healthy foods. In truth, you can prepare the latter by yourself. Just type the name of the dish you want in a search engine and follow any of the recipes that will pop up.

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You Can Learn How To Like Real Food

The problem of following that kind of lifestyle for so long is that you forget the value of home-cooked meals. Your taste buds are used to the vibrant flavors of fast foods; anything else seems bland for you.

Well, because of the quarantine, most—if not all—you eat are made at home. You may not be into it at first, but you will eventually learn how to like real food again.

Final Thoughts

Like every sane person on the planet, my only wish at the moment is for the coronavirus outbreak to end. Not only is it taking lives in various countries, but it is also pulling the economy down. Still, it will be hypocritical to insist that no good has resulted from the quarantine that we are dealing with. One of them is the improvement of many individuals’ relationship with food—let’s not forget that even when the quarantine is over.

How Does Attachment Affect Early Childhood Development?

 

 

 

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There was much praise and appreciation from the participants of the 2017 Parents Symposium. Most of them said that the speakers imparted crucial information on the challenges of parenting and how to overcome mental and emotional difficulties as a father or a mother. Details were also given on methods of helping parents and their newborns thrive together. Another important topic tackled during the event was parenting children with physical or mental disabilities. But one of the most significant things discussed by the speakers was how parental attachment made such a big impact on the growth and development of children. What is attachment and how does it affect a child’s early development?

Attachment

Attachment is considered to be a major milestone in a child’s life and continues to have a big role throughout his adulthood. When a child becomes an adult, attachment will have shaped the way he feels about relationships and his own self as a person, and his sense of others. And although the word may sound negative, attachment actually increases a child’s independence, hence helping him possess self-confidence.

Attachment is relevant in early childhood development, and it is a fact that not all children are privileged enough to have successful attachments. As for those children in the foster care systems, it is important for social works and counselors to understand that some of them need more attention than the others. Children who are not in the foster care system may also have problems with physical or mental health issues and may lack proper attachment.

 

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Successful Attachment

Children who have had successful attachments most often possess strong attachment themselves when they become adults. This is because they have developed confidence and trust in their early childhood years and are secure that their needs will ultimately be provided for. A successful attachment in the infancy stage results in improved interaction, which is related to improved communication skills in adulthood. The adult is also relatively more confident as he has experienced love and care early on. He can then easily be able to share love and compassion for others. Finally, successful attachment prevents negative outcomes in childhood growth and development, like misbehavior, dependency, and excessive demands.

 

 

 

How To Diet With Your Spouse

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Sometimes, embarking on a new fitness journey works well for you, but not so much for your partner or spouse. Here are some tips to help you live harmoniously while on different diets.

 

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The Temptation In The House

 

For the spouse trying to lose weight:

To succeed in any diet, one needs to remove as much of the unhealthy foods as possible. But since you and your spouse share kitchens, it may be a challenge to see all the tempting sweets and crisps. Figure out what your food weaknesses are, and have an open and honest conversation with your spouse about limiting these foods.

 

For the spouse on the sidelines:

It may be a bummer for your partner to throw out the chips and sweets if you’re not really trying to lose weight, but you could also benefit from having a healthier pantry overall. If you’re craving, though, try to indulge when your spouse isn’t around.

 

The Spouse Losing Weight Expects Perfection

 

For the spouse trying to lose weight:

It can be frustrating when you miss a workout or slip up on your diet. When you do, don’t beat yourself up for it; allow for small and very occasional) mistakes. Feel good about the progress you’ve already had instead of being in a bad mood and taking out on your spouse. Anyway, stress won’t be helpful to your diet. Instead, focus on how not to make the same mistakes again and discuss them openly with your spouse.

 

For the spouse on the sidelines:

No matter how supportive you try to be, there will be times when your partner will make mistakes. When this happens, just be understanding and remember that the frustration isn’t your fault. Give them some space, and then provide affirmations that they are doing well. You can even help them strategize on ways to improve their lifestyle and avoid slip-ups.

 

 The Spouse Not Dieting Expects Perfection

 

For the spouse trying to lose weight:

When your spouse points out your diet mistakes or nags you, it may hurt. It can be painful to hear those things especially when you’ve been working hard. Just try to keep in mind that his or her comments are said out of love and genuine concern. Openly discuss with them how you feel, but also acknowledge that they mean well and probably didn’t intend to hurt you.

 

For the spouse on the sidelines:

Cut your partner some slack, especially if they don’t often make mistakes and have otherwise been progressing well. You may have good intentions, but the message may come across as hurtful. Also, nagging too much may only discourage your spouse from losing weight. Have a discussion with him or her about how you can be a better support system for them.

 

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 Everything Is New

 

For the spouse trying to lose weight:

It’s possible that you’re getting closer to your target weight and are more motivated than ever to keep eating healthy. But all these new habits may make your spouse feel left out. While you should stick to a healthier lifestyle, think of ways to include your partner. Look for restaurants that they will enjoy and are part of your meal plan. With so many options, you are bound to find some.

 

For the spouse on the sidelines:

It’s okay to feel a little sad that your spouse has changed so much. Keep in mind that the situation will normalize soon and that your spouse is still your spouse, just healthier and more energetic.

 

While you’re at it, why not join in on his or her lifestyle? You need not be as strict, and you will find that you can enjoy healthy but delicious food.

 

Tips On Eating Healthy As A Couple

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Maintaining a balanced diet can be tricky enough to do alone, but it is even more challenging when the person you share your life with wants to eat cookies and cakes just as much as you do. In the long run, though, eating well can only benefit you two, so make a healthy lifestyle fun and straightforward with these tips:

Continue reading “Tips On Eating Healthy As A Couple” »

Ways To Restore Your Failing Marriage

 

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Are you on the verge of calling it quits with the person you vowed to love endlessly no matter what?

People can tell that what you are dealing with is difficult, but only the couples who got close to having a failed marriage genuinely know how painful it is to be in your shoes right now. Whenever you talk to your spouse, you fight. The past may often resurface as well, which prevents the husband and wife from moving on or making peace with each other.

However, as long as there is no third party involved, you still have a chance to restore your failing marriage.

 

Avoid Doubting Your Decisions

Once the going gets tough, the initial reaction of individuals is to contemplate if they made the right decisions in life. “Was it honestly OK to marry this man (or woman)?” “Should I have divorced this fellow a long time ago?” “Will I be in this situation if I married someone else?”

It is easy to deduce that what you are doing is wrong. It is a total waste of energy to try answering such questions because you already got hitched to your spouse. You chose to be with this person. So now, opt to find love in your heart for him or her again to repair your marriage.

 

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Use Constructive Words To Express Yourself

There is no uncertainty in our minds that your relationship that’s only hanging by a thread now will break if you keep on commenting negatively to one another. For instance, it is rude to say, “Fix that freaking door, will you?” or “Why can’t you do anything properly?” That will enable your significant other to retort in a mean way too, which you will surely answer out of irritation, and then it becomes a never-ending cycle.

How hard is it to reconstruct your words in a manner that will make your spouse listen to you instead of turning his or her back on you? Just throw ‘I feel…’ or ‘I worry that…’ or‘please’ here and there, and that can improve the tone of your sentences. The more you both can do that, the lesser your arguments may be.

 

Tackle One Problem At A Time

Multitasking is not for everyone. It is especially not suitable for couples who need to deal with many issues together. Forcing yourselves to resolve everything at once may only result in more prominent damages to your marriage since you may want to blame the failure of your attempts to each other.

To move forward without crashing, it is great to start with a list of problems on hand. Write them all down individually, and then tackle every number on your papers alternately. As you continue healing old wounds, the thoughts of divorcing your spouse may become bleak.

 

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Stay Patient

In case you have been clashing for months already, you should know that making amends with one another can go on for that long necessary. It will be futile to expect your arguments to end soon as you choose to save your marriage.

Despite that, the fuel you need is a vast amount of patience. Without that, you will get stuck on the rocky road and jeopardize your union even further.

 

 

Tips On Making Your Food Relationship Healthy Again

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Considering you fought your way through an eating disorder not too long ago, there’s a high possibility that your relationship with food is not smooth-sailing still. You rarely attend parties perhaps where guests can freely get dishes from the buffet table. There may also be foods that you try to stay away from, afraid of overeating or being anorexic again.

Although you will undoubtedly benefit from your mindfulness and extreme self-control, food should still be enjoyed, not feared. It is one of God’s best gifts to humanity, no less. Thus, here are the tips on making your food relationship healthy again.

 

  1. Stop Counting Calories

It may seem necessary to count the caloric content of every meal or beverage right before your eyes, but you must admit that it is quite unnatural. None of our ancestors did that, and yet most of them had a fit body.

If you truly want – or need – to lose weight, you can learn about what food varieties you can partner with what. This way, you have an idea of which dishes will or will not considerably give you a few extra pounds. Another option is to hire a dietician who can plan the weekly meals for you.

 

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  1. Manage Your Goals

Faulty objectives cause people to develop bulimia, anorexia nervosa, and other eating disorders. Even when their weight is within the average range, they still aim to reach size zero like the famous models, which constitutes only having skin and bones practically.

In truth, it is an issue that the fashion industry is trying to resolve these days. Being skinny is no longer the primary requirement before a company accepts you as a model. The world even leans toward the Kardashians now as the symbol of beauty, and that family mostly consists of full-figured women.

Your life will be more comfortable to live once you manage your goals and improve the way you look at yourself.

 

  1. Trust Yourself

One of the reasons why your food relationship may still be unhealthy is that you often doubt your capability to resist temptations. That is especially true if the foods we are talking about are the ones you have always had since you were a kid, e.g., ice cream, chocolates, fried chicken, burger, et cetera.

In reality, the inability to leave those things in the past in favor of a better, healthier future is just in your mind. You can curb the urge to binge on foods anytime – you merely have to have trust in yourself.

 

  1. Stay Thankful

When you are still a child, it is normal for parents to reprimand picky eaters by saying, “You should eat what’s in front of you; many people do not even have a morsel of rice on their table.” Now that you are already an adult, however, you can still use those words to remember that you should be thankful for having access to any meal you want.

 

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You can have a better relationship with food without overdoing it. It is okay to indulge yourself with sweets and fried stuff at least once a week, of course, since too much craving of those may force you to devour them in one day. However, once you are mindful of everything you eat and you keep the greens close to you, you will not have any problem.

 

How Couple Exercises Benefit A Marriage

 

 

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Can you tell that couples value grooming differently after years of being together?

When you are dating for the first few times, you both make sure that you always look your best. You tend to go on a diet or exercise often so that the gorgeous clothes will fit. You probably go to the salon as well for every date night so that you will be more than presentable in front of your love interest.

However, the desire to look amazing gradually decreases as you get married, and you see each other day and night. Some men and women no longer care if they seem half-decent whenever they go out several years into the marriage. Others entirely forgo their membership to a gym or fitness club too since exercising drops to the bottom of their priorities.

In all honesty, you can forget to follow the fashion trends or keep your hairstyle from a decade or two, yet it is unwise to stop working out. You genuinely need to remain fit to continue taking care of your family. Besides, exercises, especially the ones meant for couples, can benefit your marriage.

 

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It Reduces Stress

If you are juggling office work, household chores, and parenting duties on a daily basis, it is likely that your stress level is already close to its maximum. Hence, you may begin picking fights with your spouse concerning stuff that a mellow conversation can fix, and vice versa.

According to the American Physiological Association, working out may lessen the chances of stress from ruining your union since it teaches you to manage your stressors well. That occurs as every exercise pushes your biological systems to function actively with one another. The longer you stop exercising, therefore, the lesser you will be able to train your organs to work as a team.

 

It Strengthens Your Mind

Beyond the corporeal, workouts pose a substantial psychological challenge. You know that it can hurt every muscle in your body. You are very much aware that your legs, abs, or arms might be sore in the next few days. However, if you can power through such thoughts and still perform your exercises of choice, it boosts your ability to face life – and marital – challenges too.

 

It Makes You Look And Feel Young

Working out, in general, makes you feel much younger than your real age as it allows you to do things that only folks who are ten or 20 years your junior can do. That can mean anything, from hiking a mountain to prolonging your horizontal tango. It also improves your appearance since your system forms new substances that enhance your skin’s elasticity and slow down your aging.

 

It Improves Sleep

Waking up to a grumpy person due to lack of sleep is not a great way to start the day. It may not happen at first, but you will eventually feel yourself becoming moody as well. Then, you will clash with one another regularly, which is the perfect recipe for a failing marriage.

Exercise is the best solution for this problem too, did you know that? Not only will the physical exhaustion knock you out as soon as your back touches the bed, but the reduced amount of stress helps you relax at night.

 

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Start exercising today for the sake of your marriage and your family. Cheers!