Life without rushing

How do we slow down and allow our bodies to adjust to the demands of modern society? Here are a few tips for both on and off the yoga mat.

Sitting peacefully by a river, listening to the rushing water… usually, this isn’t the context in which we hear the word ‘rushing.’ Quite the opposite: we’re rushing to the bus stop, rushing to the grocery store, and rushing to get to the appointment on time. We are up against strong cultural pressures to be high achieving – to attend a full schedule of work, plus social and family obligations, with the all-too-common side effects of skipping meals, losing sleep, and ordering double espressos. At the same time, our devices connect us to a never-ending stream of news, emails, ads, ‘likes,’ texts and notifications.

How do we slow all this down and allow our bodies to adjust to the demands of modern society, creating a life of ease and peace among chaos? Here are a few tips.

Do less, but do it better

Job ads ask us to be ‘good at multitasking’ but research has shown that multitasking (which is actually just switching between tasks quickly) decreases our ability to concentrate and hampers our creativity and performance. The truth is, we’re only really good at doing one thing at a time. Eating while working, texting while walking the dog, or shooting off emails in between reps at the gym all might make us feel productive, but ultimately make us more scattered and ineffective.

When you eat, just eat. When you write, just write. Devote a set period of time for a task and only do that for that time period. Don’t feel bad saying ‘no’ to an invitation if what you really need is time for self-care and relaxation. If you’re already in a frenzied state, a class like Move and Pause can help you transition smoothly from scatter-brained to self-contained.

Notice how you get from place to place

Travelling can be a time when we most easily slip into mindlessness because we’re operating on autopilot. Just as we often don’t notice transitions between poses, we can easily devalue the time we spend travelling as just ‘getting from here to there’. Whether it’s zooming past annoyingly slow drivers, waiting impatiently for the train, or zoning out while commuting by bike, travelling can be when all our efforts toward mindfulness fall out the window.

What’s the solution?

Slow down. Leave early, take time to notice the things you see along your journey, and also notice how the reduced pace of your travelling creates reactions in the mind. One possible reaction is: “Wow, I’ve never noticed that beautiful house with the wisteria all over it. I’ve always just walked right by”. Another possible reaction is frustration or impatience with how long it’s taking you to get where you’re trying to go. If your reaction is the latter, just take note: perhaps it’s a sign that you’ve been rushing through other parts of your life as well. Ask yourself: “What’s the hurry?” Remember Lao Tzu: “Nature does not hurry, yet everything is accomplished.”

Remember Lao Tzu: “Nature does not hurry, yet everything is accomplished.”

On the mat

Slower yoga flows can help you internalize this hurry-free mentality; try Katy Appleton’s aptly named class, Slow Down.

Don’t we move at such a speed, us humans…? For the health and well-being of our precious life force it is essential that we take the time to slow right down. Katy will lead you to a space within that is deeply quiet, restorative to emerge renewed. 

Put down the devices

Nothing makes time slip away quite so quickly as the black hole of the Internet. From Facebook, we might click on a link posted by a friend, and from that site we might find other links, which lead us to other sites, which lead us to other links, ad infinitum. Hours may go by without a moment spent living viscerally in our bodies. We may also find ourselves rushing through other, more meaningful activities because of the time we accidentally lost while scrolling on our phones.

What if, in the middle of a mad Internet frenzy, we took one conscious breath? And what if that conscious breath was the reminder to experience the physical reality surrounding us?

But what if, in the middle of a mad Internet frenzy, we took one conscious breath? And what if that conscious breath was the reminder to set aside the device, and to experience the physical reality surrounding us? The glimmer of a raindrop, the texture of a pet’s fur, or the heft of a mug of tea—these physical realities can be just as interesting as anything on the Internet, and yet we so often detach from the vividness of life around us. A momentary reconnection to physical reality can allow us to ‘come back to our senses’, and decide if we need to click on that thirtieth website after all.

Meditate

Our lives demand a lot from us. Sometimes we become overwhelmed and feel insufficient, so we put in more effort and start straining and striving to achieve all the tasks that are lined up before us. This great effort, can, paradoxically, take us further away from the calm state in which we are more easily able to evaluate which actions to take and how to perform them. The solution is to live in a state of effortless mindfulness, which allows us to see the world with presence and an open heart. Meditation is a great way to prime our minds to enter this state. After all, what could be further from rushing than sitting still?

There will always be days when get caught up in something and end up rushing to be somewhere on time. The real issue is if we live in a state of perpetual rush, unable to shake the feeling that there aren’t enough hours in the day. The quality of our behaviour and the quality of our mental state are intrinsically linked, so when we focus on one task at a time, move mindfully from place to place, and put down our devices, our minds will respond with increased peacefulness and clarity. Additionally, if we address the rushing mind directly through the practice of meditation, our behaviours will become calmer and less rushed in return. As a result of these practices, we can move through the world with openhearted awareness, and leave rushing to the rivers and streams.

Vitamin Deficiency?

What Is Vitamin C?

When you’re feeling sick your mother probably told to you drink some orange juice but why? Turns out there’s a great reason besides your mom always being right. Orange juice is full of Vitamin C, or ascorbic acid/ascorbate. Vitamin C benefits your body by holding cells together through collagen synthesis; collagen is a connective tissue that holds muscles, bones, and other tissues together. But that’s not all, it also helps with wound healing, bone and tooth formation, strengthening blood vessel walls, improving the immune system, increasing absorption and utilization of iron, and acting as an antioxidant. With so many benefits coming from this one vitamin it no wonder why we run for it when we’re feeling ill. And when you thought the benefits were done, there are even more. Studies suggest that ascorbic acid may reduce the risk of certain cancers, heart disease, and cataracts. Our bodies cannot naturally produce or store ascorbate and because it is a water soluble vitamin, you will need to replenish this daily.Vitamin C food

Where Can I find Vitamin C?

Like previously mentioned, Oranges are rich in ascorbic acid. However,  if you’re not a fan of oranges there is also other citrus fruit or kiwi, grapefruit sweet red pepper and a ton of other food sources. However, If you can’t seem to get your vitamin c through food in your diet there is also supplements. The best way to take vitamin C supplements is 2 – 3 times per day, with meals, depending on the dosage. Some studies suggest that adults should take 250 – 500 mg twice a day for any benefit. Talk to your doctor before taking more than 1,000 mg of vitamin C on a daily basis and before giving vitamin C to a child. The recommended daily allowance for Vitamin C is currently 90 mg/day for adult males and 75 mg/day for adult females. Which is about equivalent to 1 orange.

What Is Possible From This Vitamin Deficiency ?

A Vitamin Deficiency of ascorbic acid  has been associated with several conditions. Such that includes hypertension, gallbladder disease, stroke, some cancers and more. This is why it is important to  supply you body with a sufficient amount of it. Vitamin C plays a large role in protecting your body from a lot of illness from heart disease to the common cold. The dose recommended to prevent or treat many of the conditions mentioned is often 500 – 1,000 mg per day. As always you can find the products to fit your lifestyle right here at samedaysupplements.

Fat Burning Foods

If you have scoured the internet looking for weight loss tips and tricks, congratulations because the search is over! By now you know the textbook answers for how to lose body fat; diet and exercise. We will be the first to apologize because there is no avoiding those two essential things. However, there are some tricks that can help make the process better, smoother and maybe even faster. After all, we love the journey but we just want to get there, right?! For starters, we should discuss the kitchen, the heart of any home. If you are looking to lose weight the food in your shelves, cabinets, fridge and anywhere else should be there to support that decision. In this post we will be discussing fat burning foods, or more directly how the foods you eat can impact your weight loss.

Firstly, if you have searched this topic before you most likely found a few matches between sites. This is simply because they work! There are key nutrients in these foods that make them fat burning foods. So when a food item is particularly rich in that nutrient (or multiple nutrients) we consider it a fat burning food.

fat burning foods

So what are the these key nutrients?

Well there are quite a few of them and this list will be growing as nutrients are researched. The list at the moment stands with the following:More fat burning foods

  • Omegas
  • Fiber
  • Probiotics
  • Protein
  • Slow-Digesting Carbs
  • Water
  • Prebiotics
  • Capsaicin

Diving in Deeper

Why those nutrients and properties? We asked the same questions about fat burning foods and nutrients and here is what we have.

THE FAT BURNING FOODS

OMEGAS Fat burning foods omega

So the common belief when losing weight is that you should eat little to no fat, even subconsciously we grab the food product that promotes being “low fat”. Consequently these food products are typically higher in sugar to make up for the fat in taste. In reality we need certain fats like omega fatty acids. Omega-3 (alpha-linoleic) and Omega-6 (linoleic acid) are essential fatty acids. If we have a deficiency in either or both, multiple bodily processes, including those required for the brain, central nervous system and cell membrane functions, will be slowed down, or stopped. As long as you are eating at a calorie deficit the fatty acids in your blood stream will be burned as energy and therefore will aid in fat burn. Fish oil appears to enhance weight loss, at least in part, by increasing fat metabolism. Researchers indicated that exercise and fish oil contribute independently to weight loss. Those who took fish oil and exercised lost more than those who just took fish oil or exercised.

High Omega 3 and 6 Food Sources: Salmon, Sardines, Anchovies, Flaxseed oil, Hempseed oil, Avocados and Pumpkin seeds

FIBERfat burning foods fiber

What is fiber? In short, it’s a carbohydrate found in plant foods like fruits, vegetables, and whole grains. A study suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet. In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease. Fiber has no magical fat-burning properties. It simply helps you feel full without adding a lot of extra calories to your diet.

High Fiber Food Sources: Raspberries, Pears (with skin), Apples (with skin), Oatmeal, Split peas, Lentils, Black beans, Artichoke and Green peas.

PROBIOTICSFat burning foods probiotics

There are hundreds of different microorganisms in your digestive system. The majority of these are bacteria, most of which are friendly. Friendly bacteria produce several important nutrients, including vitamin K and certain B-vitamins. It is thought that certain probiotics may inhibit the absorption of dietary fat. Bacteria, such as those from the Lactobacillus family, have been found to function in this way. Probiotics also help release the satiety (appetite-reducing) hormone GLP-1. Increased levels of this hormone may help you burn calories and fat. They also may increase levels of the protein ANGPTL4. This may lead to decreased fat storage. But that’s not all, probiotics also may reduce systemic inflammation and protect against obesity and other diseases.

Probiotic Food Sources: Kefir, Yogurt, Raw Cheese, Apple cider vinegar, and Miso.

PROTEINfat burning foods protein

Your weight is actively regulated by your brain. In order for your brain to determine when and how much to eat, it processes multiple different types of information. A higher protein intake actually increases levels of the satiety hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin. By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and is the main reason protein helps you lose weight.

Weight loss doesn’t always equal fat loss. When you lose weight, muscle mass tends to be reduced as well. However, what you really want to lose is body fat, both subcutaneous fat (under the skin) and visceral fat (around organs). Losing muscle is a side effect of weight loss that most people don’t want. Another side effect of losing weight is that the metabolic rate tends to decrease. In other words, you end up burning fewer calories than you did before you lost the weight. Eating plenty of protein can reduce muscle loss, which should help keep your metabolic rate higher as you lose body fat. Strength training is another major factor that can reduce muscle loss and metabolic slowdown when losing weight. For this reason, a high protein intake and heavy strength training are two important components of an effective fat loss plan.

High Protein Food Sources: Lean Chicken BreastPork ChopsTuna, Salmon, TroutLean Beef Steak, Firm Tofu, Beans, Lentils  and Eggs.

SLOW-DIGESTING CARBSfat burning foods slow carb

By eating slow-burning (low-glycemic) carbs, you not only stave off catabolism but also keep blood-sugar levels in check, which helps offset fatigue while preventing insulin spikes. Research shows that athletes who consume slow carbs have more energy during workouts, and burn more fat as they train and throughout the rest of the day. The body’s preferred source of fuel for most everyday activity is carbohydrates. And your brain and red blood cells rely on carbs almost exclusively for fuel. So the importance of carbs in your diet is essential. We would also like to make it clear that slow-carbs/ slow-digesting carbs is not the same as low carbs.

Slow-Digesting Carbs Food Sources: Peanuts, Most beans, Lentils, Barley, Oats, Many fruits, Non-starchy vegetables and most whole wheat foods.

WATERfat burning carbs water

Drinking water increases the amount of calories you burn, which is known as resting energy expenditure. Several studies have monitored overweight people who drank 1-1.5 liters (34–50 oz) of water daily for a few weeks. They found a significant reduction in weight, body mass index (BMI), waist circumference and body fat. These results may be even more impressive when the water is cold. When you drink cold water, your body uses extra calories to warm the water up to body temperature. Drinking water before meals may reduce appetite in middle-aged and older individuals. This decreases calorie intake, leading to weight loss. According to the studies, 1–2 liters of water per day is enough to assist with weight loss, especially when consumed before meals.

 

PREBIOTICSfat burning foods prebiotics

By definition, prebiotics are a type of non-digestible fiber compound. Prebiotics are necessary for creating an environment in the gut where good bacteria can thrive because the probiotic cultures feed on the ingredients of the prebiotic. Foods rich in prebiotics promote a sense of fullness or satiety, which aids in appetite control. Prebiotic foods have also been shown to improve metabolic health and even help prevent certain diseases.

Prebiotic Rich Food Sources: Chicory root, Dandelion greens, Jerusalem artichoke, Garlic, Onions, Leeks, Asparagus, Bananas, and Flaxseed oil.

 

 

CAPSAICINhow to lose body fat capsaicin

Capsaicin, a compound present in peppers that helps in weight loss by regulating various body mechanisms.  The amount of capsaicin in various kinds of peppers like green chilies, red chilies, capsicum, bell peppers, and jalapeno differs. The more capsaicin in pepper, the spicier it becomes. Capsaicin has been known to show anticancer, anti-diabetic, anti-inflammatory, antioxidant, analgesic and anti-microbial properties. Moreover, it helps in reducing cholesterol, blood pressure, and glucose levels. Capsaicin increases metabolism. By increasing the metabolic capacity of the body, capsaicin aids in burning more calories and reducing body weight. Capsaicin consumption leads to the release of satiety hormones in the body, which promotes a feeling of fullness. Thus it reduces food intake by decreasing the desire to eat and preventing overeating.

High Capsaicin Food Sources: all types of peppers.

So To Conclude..

All in all, weight loss doesn’t have to be a struggle. You can incorporate the listed fat burning foods to your diet and enjoy the benefits! Or you can opt for supplements to help where fat burning foods can’t and get reach you goals at the pace you want.