The Importance of Hydration

There’s no denying. It’s important that your body gets and stays hydrated all through the day.
Water helps in transporting nutrients through the body, promotes functioning, and regulates body temperature through perspiration, essentially making it the most crucial constituent in your body.
Proper hydration is vital for energy formation and conservation. Water is the medium in which all metabolic reactions occur and accounts for 60 percent of the body weight.
Most adults require about 8-ounce glasses of water daily or half your weight in oz. For those working out, you will require an extra two cups of water for each pound lost during exercise.
 
Why H2O is Important!
 
Reduces Fatigue
Water doesn’t supply energy in the exact manner fats and carbohydrates do, but it plays a central part in energy transformation. Water is the medium in which all energy reactions occur. In an event, you get dehydrated; you may feel lethargic & experience muscle cramping.
Your system functions at a lower rate and body endurance suffers. Athletes & Sportsmen need to be vigilant as they are prone to get dehydrated easily due to an amplified physical routine.
 

Aids Weight Loss
Water intake raises body’s capacity to metabolize stored fat and suppresses hunger naturally. Studies have revealed that a decrease in water ingestion may augment fat deposits while increased water intake can and in fact, reduces fat deposits.
 
This is likely, as less amount of water reduces the efficiency of the kidneys that eventually effects your liver functioning.
One of the primary functions of the liver is to process stored fat into usable energy. It metabolizes less fat while handling functions normally performed by the kidneys. This slows down the fat burning process and subsequently a reduction in weight loss.
 
Reduces Fluid Retention
Dehydration is perceived by the body as a danger to survival and starts to hold to each drop. Water then becomes stored in extracellular spaces (outside the cell) which can lead to swollen extremities. (Feet, legs and hands)
Diuretics provide a short-term solution but might cause more damage than good if abused. This is so because diuretics remove water along with other essential nutrients.
In addition, this conditioning is perceived by the body as a risk and replaces the lost water in the very first chance. This causes fluid retention and bloating once more. This issue can, however, be eliminated by frequent drinking of water.
 
Helps Build Muscle
To help carry waste from the body and nutrients to your own cells, water is needed. It helps to form the structures of glycogen and protein.
To be able to move and contract muscle tissue, you need water. In case the body is dehydrated, muscle tissues are going to be deprived of electrolytes and will cramp.
With water and electrolyte imbalance, muscle strength and control may also be impaired since muscles are controlled by nerves.
It is, therefore, fundamental that you keep hydrated for muscle building and demonstrating optimum performance in your fitness center.



Last Words -
Many a times, we’ve heard people asking, what’s the right amount for those liquid levels, however there’s no law. Just like you don’t confine yourself while going for Superfoods and its extracts, water is equally invigorating and healthful in keeping your spirits high. Keep yourself hydrated enough that you feel like hitting the restroom every 3-4 hours.

Remember to check out your fluid intake the next time you have a dry mouth or haven’t had a chance to leave your workstation for a lavatory trip.

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A Beautiful Mind

What would it feel like to have a clear thinking mind, one that is sharp and healthy? Naturopath Rumana Zahn talks about how we can keep our minds healthy in part three of her six zone Wellbeing Programme | Part 3 of 6
Our mind is an amazing organ, every moment of our lives it processes our thoughts, perception, memory, emotion, intellect, will and imagination not forgetting all the other tasks for running our body. This goes on automatically without us interfering; however, it’s not surprising when sometimes things go wrong where we experience anxieties, emotional turbulence, the adverse effects of stress, poor memory and sometimes even depression.
 
We may be aware of how to look after our body but how would we go about looking after our mind? Some of us may use pharmaceutical drugs to ease anxiety or anti-depressants but that’s when we are diagnosed with a condition and it maybe an option not everyone wishes to take due to their undesirable side effects. I’m talking about how we prevent disease setting in. Are there options? There are, but you need to do your research well to know which would suit you most and it may be that your approach needs to be on more than one level.
 
To begin, it’s worth understanding that many things can affect the mind adversely be it chemical, food, a thought, an emotion, a situation or circumstance.  Food for instance can have an enormous effect on mood, anxiety and depression. Eating things your body cannot tolerate or break down has a fundamental effect on your energy and mood. Fuzzy thinking and lack of energy are common symptoms of food intolerances. When Martin came to see me in clinic he was diagnosed with Chronic Fatigue and constantly suffered from poor concentration, lack of energy, feeling run down and depressed. This was due to his body’s sensitivity to certain foods. Coming off refined sugar, certain grains and excess consumption of fruit, made a huge difference to his mental health. After 30 years of suffering he was able to think clearly, his mood improved and he had boundless energy and therefore able to fully engage in his life. Being on a food programme that suits you may be a key part to improving your mental health.
 
Chemical imbalance in the body is another area to investigate such as a lack (or excess) in certain vitamins, minerals and enzymes as are removing heavy metals such as mercury, aluminium, lead which are still prevalent in our food chain.
 
We know our body needs to be healthy for our mind to work but we also know our mind can work beautifully if we give it space. Taking time to think. For most of us, our minds are full of thoughts – constantly. Not a minute goes by where our mind is clear of thought. An unusual minute it would be where our mind would be so quiet. Yet some of our most profound thoughts, ideas and inspirations can occur in the most unlikely of moments like in the shower or when sitting relaxing.
 
Giving ourselves the time to process and think through things that challenge us is vital. To make shifts in our thinking isn’t always easy. We can get locked in repetitive destructive patterns. Here we may need a helping hand to unblock whatever is in our way and for some psychological therapies can be of benefit. Being aware of our deep thoughts, emotions and working through behaviours that don’t serve us well may require us to change. Working with someone you feel comfortable with therapies such as CBT (cognitive behavioural therapy), psychotherapy, counselling or coaching may help you get that shift you need.
 
There are occasions we don’t want to talk; then allowing a place of contemplation, of meditation or mindfulness seems more appropriate. Sitting or even walking in a quiet peaceful place being present and watching the mind until eventually there is no mind is a practice that takes much discipline! Research is showing the enormous benefits of meditation in reducing heart rate, blood pressure, even to ease anxiety, stress and depression including other ailments. It is quite remarkable that a technique such as sitting doing nothing, no thinking, should produce such profound results. Meditation has shown to change structures in the brain in an eight week course simply just sitting for 20 minutes a day. The hardest challenge is of course finding the time to sit still and practice it. Switching off is not easy to do when we are so addicted to “thinking and doing” in our daily lives.  
 
Keeping our mind healthy; having good memory recall, avoiding depression or preventing the onset of alzheimer’s or dementia is something worth giving consideration to.
 

Developing the Mind - Managing Stress   Here are some steps to consider in the way you deal with stress:   Recognise you are stressed Tap into your awareness whether you are under or over pressure. Can you tell the difference?! Does your behaviour change? What else changes? Change your state When you know you are feeling overwhelmed, it’s time to change. Commit to changing this overwhelmed feeling immediately. Identify where the stress is coming from Look at all the possible areas in your life and within yourself where the stress may be coming from. What actions are you going to take to deal with it? Write down or talk through various options that are open to you. Reflect on yourself and your own thinking which you may need to change in order to take action. Start a daily meditation and mindfulness practice.

Next month Rumana will take us through Part 4 Emotions, where she will focus on how to release unhealthy patterns that keep us locked into difficult behaviours. You can find out more about Rumana’s 6 Zone Online Programme at http://ift.tt/1TabZZ6

About Rumana Zahn ND
Rumana has teamed up with Planet Organic to help share her findings on how to achieve the best possible health you can. With over 25 years of experience Rumana is an expert in the field of natural medicine, runs clinics in the UK and speaks worldwide.
 
Rumana enjoys living a healthy vibrant life, practices yoga and meditation and loves argentine tango and singing.

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10 simple ways to relax in Pregnancy

This week Mamalina, now 31 weeks pregnant, talks us through 10 simple ways to relax your body and mind during pregnancy using some key Planet Organic products.
Being pregnant means growing a new person in your body; a monumental task that takes up huge amounts of physical, emotional and mental energy. It’s a period of time when we can feel pretty emotional and up and down which isn't surprising given how many new hormones are running through our body. It can also be a time of worry - worry about the pregnancy itself, worry about your impending arrival and how you may cope, worry about how you will cope with another baby (my current concern as we have a super active toddler, Jack) People expect mums to be tough when in fact, there is actually very little emotional support for pregnant mums - we have lots of midwife checks but very rarely are we asked how we're feeling. On top of everything, I perceive a pressure on pregnant mums to feel and look good which, when your body is going through so many changes from putting on physical weight to hormones pumping through your body to just general feelings of sluggishness, can be difficult to cope with.
 
For this reason, relaxing in pregnancy is absolutely crucial. You have to take care of yourself and much of the time, no one is going to remind you to do so. Given the hugely busy lives we lead, it can be so easy to forget or not make time for resting but I promise you, it is crucial to carve out the time and understand how important it is to take it easy, especially when we know that around 10% of mums to be are affected by antenatal depression. So whether you work full time, or you’re a stay at home mummy, or you’re somewhere in between, here’s a few quick and easy ways I take time out throughout my day during my pregnancy:
 
1. I know it sounds simple, but just lighting a scented candle at the start of the day (if I have time to get ready slowly – so not on a working day then!) or at the end of the day makes me feel heaps more relaxed. My current favourite is the Neom Home Happiness candle which is a blend of white neroli, mimosa and lemon and smells absolutely divine without being too overpowering – which is important especially in those early months when the wrong sort of smell can induce nausea. Lighting incense can also have a similar effect and just sets the tone for a relaxing space, which is exactly what you need.



2. Run yourself a bath (or better still, have one run for you!) and have a nice long soak. I have got into the habit of bathing with Jack, which as lovely as it is, is just not the same. So I make sure to make time for a soak just for myself. I've recently started using Magnesium flakes which are 100% safe in pregnancy and really help ease muscular pain, which I am finding a huge help as over the past two weeks I've developed awful lower back pain. Lying in the bath, letting my mind and body go, feels amazing and once I step foot out of the bath, the pain just disappears (albeit momentarily).



3. Even a nice shower can work wonders – and if it's strong enough, I like to direct the water onto my lower back as I find this relieves pain too. I use the Sukin body wash which smells divine and leaves my skin super soft.

4. Applying stretch mark oil can turn a simple wash in to a mini pampering session. I use the Pai Dual Stretch mark system which consists of two bottles - one is oil-based for the evening and the other is more of a cream. Both are absolutely divine and of all the stretch mark oils or creams I've tested, this is by far my favourite.



5. Doing pregnancy yoga has been one of the most important activities for me during my pregnancy. I try to go to a local class once a week or if I cant make it, I just do some gentle exercises in my living room in the evening. In fact, if you search on my @mamalinauk instagram for #toddleryogachallenge you will see some of my favourite recent pregnancy yoga moves. Not only is pregnancy yoga incredibly relaxing, it also teaches you breathing techniques for labour, which I also use in my pregnancy just as a means of de-stressing.

6. Another wonderful way to wind down is meditation. I'm by no means a meditation expert, and I don't practice regularly. But when I do, I wonder why I don't do it more often. I simply sit or lie in a quiet, softly lit room, put on some calm music and close my eyes. Sometimes I visualize my family together and our new addition, or just do some gentle breathing. The great thing about meditation though is that really, you can do it anywhere. There have been a few times on the tube on the way home, after a particularly busy day, where I've just closed my eyes and done some quick meditation (Who cares if people stare? You'll have your eyes closed anyway so won't see them!) 



7. Cooking - and I'm not advocating doing anything too adventurous if food is really not your  thing - but even just preparing a simple meal in the evening or the weekend can help you zone out and relax. Cooking seems to take me to a different place, and really helps me unwind. And when I say cooking, I really do mean something as simple as scrambling some eggs and enjoying a good hot drink.



8. DISCONNECT! This is by far one of the most effective, and my personal favorite, ways of taking time out. I don't think you can underestimate how much good it does us just to switch our phone off, or put it out of sight, even just for half a day or an evening, allowing you instead to curl up with your partner, read a book, play a game. We try to do this one evening a week, which isn't nearly enough but it's a start. Don't be a slave to technology - which is so easy to become in these hyper -connected days.

9. We have been practicing hypnobirthing in anticipation of my labour. The beautiful thing about hypnobirthing is that whilst it prepares you for labour, it also arms you with some amazing relaxation techniques in the run up to labour during your pregnancy. So my husband and I do readings, visualizations and breathing before we go to bed at least a few times a week, and often put on positive affirmations and gentle soothing music to fall asleep to. It's incredibly soothing and without fail, I always sleep so well after we've practiced.  



10. And last but not least, heading into nature can be one of the most soul-lifting and relaxing things to do. It can be as simple as sitting in your garden, or wandering to your local park or discovering new green spots in your area that you never knew existed. Research shows that being outdoors boosts our well-being so what better time than during pregnancy to get outside into the fresh air.



So there you have it; my 10 simple tips on how to rest during pregnancy that I have found invaluable over the last 8 months. I cant reiterate enough how important it is to just take the time to actively relax.

Video:  
https://www.youtube.com/watch?v=ywzTJicarGo

Mamalina - Founder 
www.mamalina.co

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Don't Throw Away Those Silica Bags Any More!

The silica gel bags we often find in shoe boxes usually end up in the trash, just because we believe they’re completely useless and even toxic.

However, the truth is that they are not poisonous whatsoever. Rather, they are filled with a substance called silicon dioxide which should not be eaten but can be very useful around the house. They’re a non-toxic inert desiccant that will dry out anything around them. Here’s how you can use them:

1. Put Them in Your Gym Bag

The main purpose of these little packets is to absorb any extra moisture and protect the item they are added to from growing bacteria or mold. Bacteria thrive in damp and moist environments so adding one of these guys to your gym bag will eliminate dampness and germs thus freshening it up. They can even remove a very foul odor.

2. Put Them Between Towels

Prevent your towels from getting damp and smelling unpleasant by putting a few of these in the towel cabinet.

3. Make Your Razors Last Longer

Instead of leaving your razor around in the bath where it’s always wet put it in a plastic container with a few silica bags inside. It will make it last longer.

4. Save Your Drowned Phone

If you happen to drop your phone in water and it gets wet, don’t lose hope! Instead of putting it in a jar of rice try the same with silica bags. Fill a jar with them and put your mobile in, it will be much more effective.

5. No More Foggy Car Windows

I absolutely adore this one, since foggy car windows cause me a lot of problems especially in this damp weather season. This goes to all you drivers out there; it’s a true lifesaver in the winter. Instead of waiting for your windows to defog, which in older car models can take forever, put a bunch of these silica gel bags under your windshield from the inside immediately. You’ll see that tomorrow your windows won’t be foggy. It’s the fastest way to stop your windows from fogging up and you’ll save yourself the 10 extra minutes needed to clean them up.

6. Save Your Old Photos

Old photos usually deteriorate with time, which is really sad because they are the sole reminders of our past and are quite dear to our hearts. Put a couple of silica gel bags in your box of old photos to save them from the dampness that can ruin them.

7. Save Your Make Up

Every women needs to have a bag or two of silica gel in her make up purse to stop the powdery make up from curdling.

8. Save Your Jack-O-Lantern

Simply adding a silica bag  to the inside of your jack-o-lantern will extend its shelf life significantly. Nobody wants to smell a rotting pumpkin breaking down on the porch in the fall.
There you have it, 7 fun and useful tips which can make your life easier. Next time you buy something with silica gel bags in it don’t throw them away, they can be quite useful. Can you think of another way you can use these bags, maybe you’re already using them for something we haven’t mentioned? Please share your thoughts and ideas, we can all learn something new.

[via RealFarmacy]

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Spinach Flatbreads with Black-eyed Pea Tomato Sauce and Spinach Pesto

This is really a delicious meal, and not so difficult to make. It can be a weekend breakfast meal, brunch, lunch or snack. With an added mixed salad it would also be a nice supper.

for the spinach flatbread:

• 2 large handfuls spinach, washed spin dried and chopped
• 10 ounces self-rising flour
• ½ teaspoon salt
• ¾ – 1 cup soy yogurt

for the black-eyed pea tomato sauce:

• 1½ cups cooked black-eyed peas, drained
• 1 14½ ounce can crushed tomatoes
• 1 onion, chopped
• 1 pinch each salt and pepper
• 1 pinch Italian herbs
• 1 tablespoon cooking oil

for the spinach pesto:

• 1 handful fresh spinach, washed and spin dried
• 1 splash lemon juice
• 1 teaspoon mild mustard
• ¼ cup almond meal
• 1-2 tablespoon nutritional yeast
• to taste salt and pepper

Directions:

to prepare the spinach flatbreads:

1. Place the self-rising flour in a bowl. Add the salt and whisk to blend.
2. Clean, spin dry and chop the spinach in very small pieces and mix into the flour.
3. Add the soy soy yogurt- begin with ¾ of a cup and blend.
4. As you mix, you may need a bit more liquid.
5. Allow the dough to sit for 10 minutes or so and need or fold a couple times on a lightly floured surface.
   Divide the dough into 4-5 balls.

to make the tomato, black-eyed pea sauce:

1. Chop the onion and drain the cooked black-eyed peas.
2. Heat the oil in a saucepan.
3. Add the onion and sauté until glassy.
4. Add the black-eyed peas and mix gently.
5. Add as much of the crushed tomatoes as you prefer. We wanted more of a black-eyed pea sauce rather than tomato, but with a hint of tomatoes.
6. Add the Italian seasonings and salt and pepper.
7. If you wish garlic is also an option, however for this meal we did not want the garlic

to make the spinach pesto:

1. Place the spinach and lemon juice in a blender or food processor and whiz to make a puree.
2. Add the mustard and almond meal and whiz again.
3. At last add the nutritional yeast and season to taste with salt and pepper. We found that it was not necessary to add any oil to this pesto, but if you wish you can make a smoother sauce by adding a fine olive oil.

to make the flatbreads:

1. Roll out the spinach dough balls to make round disks about 1/4inch thick.
2. Heat a large frying pan.
3. When it is hot, spray lightly with oil and place one of the flatbread disks on to fry.
4. Lightly fry on both sides.
5. Place a flatbread on each plate. Top with the black-eyed pea tomato sauce and drizzle a bit of spinach pesto on top.
   We garnished the meal with a couple of basil leaves.

Related Posts:

• Pea and Rice Salad with Spinach Cilantro Pesto
• Black Eyed Pea Stew with Polenta
• Review: Black-eyed peas and kale soup
• Spinach Gnocchi with Mushroom Sauce
• Spinach Pierogi with Spicy Mango Sauce

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Chocolate Chia Pudding

If you are not a morning person, this breakfast will be perfect for you. This will have to be prepared the night before and will allow you to have an extra snooze..
Ingredients

• 480ml Almond Milk
• 1 tbsp Cacao Powder
• 1 tsp Vanilla extract
• 2 tablespoons Chia Seeds
• handful Raspberries, dessicated coconut or flakes, honey, cocoa nibs to sprinkle
• 1 teaspoon Udo's Choice Utlimate Oil Blend
• 1 Banana

Method
1. In a blender, put the almond milk, cacao powder, vanilla and Udos' choice Ultimate Oil Blend. Blend until you get a smooth consistency

2. In a bowl, put in the chia seeds and cover with the milk mixture. Stir well and leave it in the fridge for 8-10 hours. 

3. When it's ready, sprinkle some fresh raspberries, coconut flakes and drizzle over with honey.


 

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Vanilla Matcha & Avocado Smoothie

This smoothie will wake you up and keep you powered until your next meal!
Ingredients

• 300ml Almond Milk 
• Half an Avocado
• Handfull of spinach
• 1 teaspoon Matcha powder
• 1 scoop Vanilla Protein powder

Method
Put all the ingredients in your blender FREE Vitamix ToGo Cup PLUS Healthy Eating Recipe Book (worth £39.85!) with any purchase of a Vitamix)  and blend until you get a smooth consistency.



 

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