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Ways to become “mindful”

meditation

Learning to focus the mind can be a powerful antidote to the stress and strains of our fast-paced on-the-go lives. The ability to pay attention to what you’re experiencing from moment to moment — without drifting into thoughts of the past or concerns about the future, or getting caught up in opinions about what is going on — is called ‘Mindfulness’.


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This basic mindfulness meditation exercise is easy to learn and practice.

  1. Firstly, sit on a straight-backed chair, or cross-legged on the floor.
  2. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
  3. Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas.
  4. Embrace and consider each thought or sensation without judging it as good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.

The effects of mindfulness meditation tend to be dose-related — the more you practice it, the more benefits you usually experience.

A less formal approach can also help you stay in the present and fully engage in your life. You can practice mindfulness at any time or during any task, whether you are eating, showering, walking, touching a partner, or playing with a child. Here’s how:

  • Start by bringing your attention to the sensations in your body.
  • Breathe in through your nose, allowing the air to move downward into your lower belly. Let your abdomen expand fully. Then breathe out through your mouth. Notice the sensations of each inhalation and exhalation.
  • Proceed with the task at hand slowly and with full deliberation.
  • Engage your senses fully. Notice each sight, touch, and sound so that you savour every sensation.
  • When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment.

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Dehydration and your Metabolism

water

Water is the most important thing that we should never ignore. How many of us have been told that we should drink at least 2.5 to 3 litres of water every day or 8 glasses minimum. And, how many of us actually follow this? Most of us drink water only when we realize that we are very thirsty. But, ideally that should not be the case.


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Don’t wait until you are thirsty to drink water. If you are thirsty, then it is already too late. The problem is that many of us have trouble deciding when we are thirsty.

I know I am thirsty when I feel sluggish or tired, experience mild headaches, have trouble concentrating or constipated. A dry mouth and a flushed or tired feeling are all signs that you could be thirsty, but you have realized it when it’s already too late.

‘Thirst’ is a tricky phenomenon to understand. The feeling of thirst is governed by the hypothalamus in the brain. It reads the salt levels in the body. When you are dehydrated, the salt concentration in your body rises. That triggers your thirst alarm. But, by this time, many of your vital organs are already severely deprived of water.

                                                                                          

Water is a miracle liquid. You are a mixture of water, protein and a myriad of molecules blended together to create a physical you. Two-thirds of your body is water. Cells, bones and blood both hold water and float in it. Muscles are 75% water.

 

You need water to enable your body to keep eliminating the toxins generated, to produce digestive enzymes, maintain healthy skin, hair, organs and to help your body absorb essential vitamins, minerals and natural sugars. Water also regulates your body temperature, cooling you down by evaporating through your skin.

Even on a cold winter day your body will use and lose about 2 liters of water. Imagine how much greater that amount is on a hot summer day.

 

The important point over here is to understand that less water or getting dehydrated frequently SLOWS DOWN YOUR METABOLISM.  A slow metabolism means slower fat loss and slumps in your energy levels and growth.

 


SIGNS OF DEHYDRATION:

  • Fatigue
  • Lethargy
  • Irritability
  • Headache
  • Blurred vision
  • Flushed skin
  • Lack of mental clarity
  • Constipation
  • Cystitis
  • Back pain
  • High cholesterol
  • Cellulite
  • Water retention
Don’t reach a point of dehydration.

** Always carry a water bottle with you.
** Wake up to 500ml to 800ml of water every morning.
** Sip through the day and keep a bottle at your desk so you remember to drink in case you get busy.
** Remember, coffee is a diuretic, if you drink coffee you need to drink 2 cups of water post that.
** If you drink alcohol, drink one glass of water for every drink you have.

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Nutrient Absorption and Metabolism: A Catch-22?

Nutrient-Absorption
Optimal digestive function means we’re breaking down food properly, absorbing enough of the right nutrients and eliminating the waste that we don’t need. It’s a very organized, efficient and meticulous process.

But we need energy to perform these tasks, and much of that energy comes from nutrients we digest. It seems like a bit of a catch-22: We need energy in order for our digestive system to break down food, but we get much of that energy from food. If digestion is sluggish, we can’t break down nutrients properly to get more energy. This creates a vicious cycle that leads to a type of malnutrition in our cells, tissues and organs.


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Wastes build up, you retain water and your body converts excess calories to fat, since the body isn’t digesting them properly. Usually, this cycle starts with unhealthy dietary habits: eating too many processed foods that hinder digestive function by depleting our enzymes, probiotics and other factors critical for strong digestion. Unhealthy foods, particularly refined sugars, also spike glucose and insulin. The result is inflammation — another major culprit in weight gain and slow metabolism.

Essentially, a nutritious diet has a direct relationship to healthy body weight — not just because we’re avoiding inflammatory, fat-fueling foods like sugar and hydrogenated oils, but also because nutritious foods give our digestive system the building blocks it needs to function efficiently. Our mitochondria, the tiny cellular engines that create energy for the body, are a central part of our metabolism and digestion.

How quickly and efficiently the mitochondria can turn nutrients such as glucose into energy reflects metabolic health. If our mitochondria are inefficient, we store glucose as fat.

Where does digestion come into play?

When we’re not digesting properly, mitochondria don’t get their nutrients to produce energy, and excess waste creates inflammation and toxic buildup. As a result, we feel sluggish, tired and bloated. It’s all part of a complex, interrelated system where metabolism and digestion rely on one another to keep all the body’s systems fully energized and functioning at peak capacity.

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Are you a sugar addict?

sugar-addict

At first we want to believe that we are not addicts. The very word ‘ addict ‘ makes us think  ‘ Drugs ‘  or  ‘ Alcohol ‘

But, did you know that sugar is sweet poison….it’s a silent killer. The effects of massive sugar consumption creeps in on us and suddenly strikes, in the form of a deadly disease or mood swings or depression or extreme fatigue, lowered libido etc…

There is too much to write about the dangers of white refine sugar or its other ‘disguises’.
The results though, of this consumption can be seen all around us.

~ Obese children and obese parents.

~ People with midriff fat or a ‘ tyre’

~ Bulging bellies.

~ Increasing cases of cancer, diabetes, cardiovascular diseases, depression, and inability to sleep.

~ Hyper children

~Children finding it difficult to concentrate and focus in school.

~ Individual behaviors that stem from low self-esteem caused due to one’s looks

~ Depression and unhappiness caused because the’ scale does not move ‘

~ Supposedly ‘ fit’ people dying of heart attacks.

If you are told to give up sugar for 10 days, and it worries or angers you, you should accept that you are addicted to it

if your children cannot go 10 days without sugar, they are addicted.

If you can’t control your portions of sugar, for example: if you start with a piece of chocolate and end up finishing the whole bar or the cake or many cupcakes at one go (that’s me) you are addicted to sugar.

Some of the worst stages of cancer require the person to starve the body of sugar, and yet if the only pleading request from that person is to do anything, but not take away sugar from the diet then it definitely sounds like an addiction.

There’s nothing wrong with a little bit of sugar, but when you have a diet that comprises of packaged foods, outside foods and junk, you are in taking more sugar than your body can handle.

Here are three reasons why you should immediately make plans to cut your sugar intake –

Sugar makes you crave for more sugar and if you restrict yourself it leads to mood swings, behavioral changes and a feeling of ‘restriction’. Sugar starts the chain reaction of addiction and more sugar means more calories which in turn mean more weight.

Sugar is the chief cause of ‘ belly’ fat or love handles or Cellulite. It ferments in the body making the body acidic and giving rise to bloating and gas. We then tend to perceive these problems as something else, and end up doing a whole load of wrong things to beat the bloating and gas. For example, we cut down on beans, because we think that all that bloat and gas formation is because of these extremely healthy and nutritious beans. And, so we eliminate beans from our diet and fail to cut down on the substance that is the real cause, sugar.

Sugar makes the environment in our cells acidic.Almost all diseases breathe in an acidic environment. Enough has been said about that. If you feel you’re addicted, get aware of your consumption and slowly start reducing it over time.

Find sweet substitutes, or set small milestones to reach your goal of consuming less sugar.

Till then, be conscious of your sugar intake. At times no matter how much you work out or walk, but if you are consuming too much sugar, you will find you lose some weight, but not from your belly or sides or not as much as you want to and that obstacle is nothing but sugar.

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