"Dream, Dream, Dream! Conduct these dreams into thoughts, and then transform them into action."

- Dr. A. P. J. Abdul Kalam

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The Whys and Hows

Ten Lifestyle Adjustments for the Ideal Morning

Do you follow a morning schedule? Let me put it another way. Do you have an alarm that you set and then snooze seven times before hopping out of bed, putting your hair up in a ponytail, and running out the door at the last possible moment? Our morning routine sets the tone for the whole day, so if you don't have a good one, you may find yourself anxious and overburdened as the day begins. Here are some simple methods to get your day off to the ideal start. Pour yourself a cup of coffee and get ready to slay the socks off your morning routines. Here are some simple methods to get your day off to the ideal start. Pour yourself a cup of coffee and get ready to kill it throughout your morning ritual. 1. Waking Up Early ~ Our brain doesn’t wake up the second you do. That’s why we tend to feel groggy when we first get up. Studies prove this sleep inertia, or sleep-induced brain fog, can last anywhere from two to four hours. Waking up earlier gives your body time to reach peak wakefulness naturally (without depending on coffee) to do your best work at the start of your workday. Your energy levels, mental clarity and concentration will be better from the very start.   2. As soon as you wake up, get a glass of water ~ Drink plenty of water, precious! Most of us probably don't consume the recommended quantity of water each day. Having a glass of water first thing when you wake up every day can help you develop the habit of drinking more water.Additionally, drinking water will aid in reducing weariness and the morning fog that seems to affect everyone! 3. Work out ~ It is crucial that we move our bodies in the morning. Our bodies are so stiff and exhausted in the mornings even after sleeping for six, seven, eight, or nine hours (may God bless you if you manage to achieve nine hours) Exercise is not only good for you, but it will also help you wake up! Make sure the activity you choose to do is something you love doing, whether it's going for a run, performing yoga, walking your dog, or going to the gym. Exercise in the mornings may seem a little challenging at first, but after a few weeks, it will become a habit that you won't be able to live without. 4.Exercise Gratitude ~ You may start your day with a positive outlook by engaging in thankfulness practices first thing in the morning. Expressing gratitude may take many different forms, but it should have personal significance for you. Some examples include writing down your blessings, doing yoga, or engaging in meditation. This aids in focusing your attention on what you do have rather than everything you lack. This is a practice that you may carry with you all day! 5. Breathe in some fresh air ~ Breathing in fresh air gives us the chance to decelerate and rejuvenate. We feel more at ease and connected to the planet when we spend some time outside. Spending a few minutes outside will help you start your day off strong, even if it only entails rolling down your windows on your way to work or enjoying your coffee outside. In addition, breathing in fresh air can help you feel more alert—and isn't that what we all want in the morning? 6. Arrange Clothes the Previous Evening ~ Let's be truthful here. We are not our greatest in the mornings. More power to you if you can roll out of bed and start working on life-altering projects five minutes later. But before we take that first cup of hot coffee, most of us can hardly stand. Laying out your clothing for the next day will save you time, headaches, and energy. Extra points for laying out your daily attire in addition to your workout attire in advance! 7. Play some energetic music as soon as you get out of bed ~ People are most attracted to music, especially in the morning. If you typically wake up with a bad attitude, play your favorite songs on your playlist and dance. You'll feel happier and more productive right away. The sound of your alarm can also be changed. Your morning routine and how you start your day are also impacted by this. Drake, Beyoncé, Taylor Swift, and the Red Hot Chili Peppers...Whatever joyful music you enjoy, let it all go! It's difficult to be unhappy while your favorite music is playing. You will, in fact, feel happier after listening to uplifting music.  8. Consume a Nutritious Breakfast ~ It's really simple to skip breakfast, You don't even have time in the morning and you're not even hungry, right? False! Do you recall what I stated before? In addition to exercising and building our appetite, we're going to get up extra early to enjoy breakfast. Pick something substantial and delectable, such as eggs, oatmeal and fruit, yogurt and granola, or fruit. Whatever makes you happy!  Breakfast is more than just toast, eggs, and bacon or pancakes with strawberry lips and a goofy expression. This meal is what breaks your fast of the previous night. Your day's first meal has the power to either set you up for success or for failure. A nutritious breakfast provides you with nutrients that support your growth and development, as well as your overall sense of wellbeing, and it also helps you regulate your blood sugar and weight. An awful breakfast has other ideas. It alters your metabolism and might lead to weight gain.  9. Have Something Positive To Look Forward ~  What if you had something to anticipate each and every day? Perhaps you prepare your favorite supper on Mondays, have a date night on Wednesdays, and meet up for lunch with a friend on Tuesdays. Week by week, it may vary, but having something to look forward to shifts your perspective. Yes, you should continue to live in the present, but if you're not fully satisfied with it, you can always look forward to the future! 10.  Establish Your Daily Objectives ~ Organize your tasks and see that  you are able to list at least three goals that you achieved by the end of the day. This keeps you inspired and concentrated on the tasks that truly need to be completed. Additionally, it will guarantee that you don't indulge in late-night binges until you've completed your three primary responsibilities. Last Words ~  I really hope that this article gave you the motivation to alter your morning schedule for the better.  If not, I implore you to attempt it.  Simply adhere to these 10 guidelines for two weeks, then assess your feelings. Check to see whether you get more at ease and concentrated during the day. Try making it a habit rather than a chore, and see if you even love your morning ritual! I'm feeling very confident that you will!          

14 Feb 2024
The Whys and Hows

Magical Properties Of Honey

One of the most beloved and highly treasured natural goods to be presented to humanity since the dawn of time is honey. Honey is a natural substance made by honeybees from the nectar of flowers. Humans have been consuming honey for approximately 5500 years. Honey was consumed by the majority of ancient populations, including the Greeks, Chinese, Egyptians, Romans, Mayans, and Babylonians, for both nutritional and therapeutic reasons. The only naturally occurring product made from insects is honey, which has benefits for industry, cosmetics, medicine, and nutrition. Helps to treat burns and wounds: Antibacterial characteristics aid in both infection prevention and treatment. Honey can be used topically to treat skin conditions like burns, wounds, and numerous other skin ailments. Diabetes-related foot ulcers are particularly well-treated by it. Reduced cholesterol: When honey and cholesterol are pitted against one another, honey always comes out on top. It includes minerals such as salt, calcium, potassium, and cholesterol. The product has no cholesterol, and regular use encourages effective management of cholesterol levels.  Improves memory: Honey's magical qualities also include enhancing focus and memory. It not only improves memory and brain function, but it also leaves you perfectly healthy. Consuming honey helps the brain relax and prevents metabolic stress, both of which aid memory over time. Honey's inherent anti-oxidants and medicinal qualities support healthy blood circulation and delay the development of memory-impairing cells. Our skin, hair, and body need honey, a beautiful golden liquid:  According to 'modern scientific' thinking, honey is excellent not only for outward applications but also for internal health enhancement and cleansing, both of which are necessary for long-lasting enticement. To summarize, honey is nature’s gift and it enhances our inner and outer beauty!

26 Oct 2023
The Whys and Hows

People Who Drink Plenty Of Water : Healthy life choices

There is no racing in the water. Water is devoid of color.  It has no preference. When you think about it, all water does is provide life to all living things. That is the goal, and it is also our goal. All life forms are governed by their critical reliance on water.  Water is essential for living, but why is it so? Be Like Water? Water is a symbol of knowledge, calm, and purity. Water's spiritual significance stems from its reflection of the human spirit and the interconnectedness of all creations. Water is a symbol of cleanliness and cleaning in many civilizations. This is why it is often employed in purifying ceremonies in various religions around the world. Water from 'Holy' rivers is regarded sacred in Hinduism and is thought to have healing qualities. It is stated that drinking water from these rivers provides bodily and spiritual advantages to individuals who use it. Bathing in such rivers is seen as a cleansing rite that cleanses sins and provides spiritual refreshment. Similarly, Buddhism says that drinking or pouring water over a Buddha statue is a technique to cleanse the mind and soul. Water has a special position in human awareness, whether employed in purifying rites or related with the forces of life and afterlife. There are several ways to consume water, according to Ayurveda: Sit down-When you drink water while standing, fluids are drawn into your joints. However, when you drink water while seated, it reaches all of your organs. With a 45-minute break-Sip water 45 minutes before and after eating. When you drink water before eating, it dilutes gastrointestinal enzymes and slows digestion. Excessive water consumption immediately after eating disrupts digestion and may lead to obesity. Warm it up-Cold water interferes with digestion, whereas warm water enhances blood supply to organs and boosts metabolism. In little sips-Taking little divided sips rather than large gulps strengthens the digestive system. On an empty stomach- Drink warm water as soon as you wake up. As Bruce Lee famously said: “Empty your mind. Be formless, shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle, it becomes the bottle. You put it in a teapot, it becomes the teapot. Water can flow or it can crash. Be water, my friend.” This represents the adaptability and changing character of water. To be like water, we must be fluid; we must adapt and evolve in response to our surroundings. Furthermore, we must assimilate the water's formless, tranquil, and mindful nature.

13 Sep 2023
The Whys and Hows

Positive Reads

Rebirth at 40: The Inspiring Journey of Dr. Joseph Maroon

Get ready for an inspiring journey into the secrets of long-lasting health! Imagine an 83-year-old doctor who isn't just your average senior citizen. No, this remarkable individual is also a triathlete! But rewind a few decades, and you'd find a very different story. Meet Joseph Maroon, a neurosurgeon from the University of Pittsburgh Medical Center. At 40, he was struggling just to climb a flight of stairs. Can you believe it? This doctor, who would later become a triathlete, was out of shape, munching on fast food, and neglecting exercise. But hold on, this isn't a tale of decline. It's a story of transformation! Fast forward to today, and Dr. Maroon is fit and healthy and shares his secrets to a long and healthy life. At the recent Global Aging Consortium, he spoke about the eating guidelines that he credits for his vitality. After his father passed away, his physical and emotional well-being completely collapsed. But he began making little lifestyle adjustments, increasing his activity, and improving his diet when a buddy advised him to try jogging to treat his depression.  Maroon enrolled in his first Ironman Triathlon at the age of 53, and he has since finished eight of them. Maroon finished second in his age group in the 2022 National Senior Games triathlon last year. Maroon has discussed his fitness regimen and outlined his dietary tenets below. 1. Consume food in the Mediterranean way ~  Healthy fats and plant-based diets are the main focuses of the Mediterranean diet. You consume a lot of fruits, vegetables, and whole grains. The primary fat source is olive oil. The Mediterranean diet has been shown in studies to reduce the risk of cardiovascular disease as well as a host of other chronic illnesses. You can modify the diet to fit your specific needs with the assistance of a dietician.   US News & World Report has identified the Mediterranean diet as the healthiest eating pattern. The diet is adaptable, abundant in whole foods and plants, and associated with advantages for longer life.  Proficient diets emphasize whole foods, are simple to adhere to, and don't place too much emphasis on calories.  Maroon claimed to adhere to the Mediterranean diet, which has been named the greatest eating plan by US News & World Report for seven years running. It's a method of eating that emphasizes making healthy choices over restriction rather than being a "diet" in the traditional sense. It emphasizes entire foods, such as fruits, vegetables, whole grains, beans, legumes, and healthy fats like olive oil, and is mostly plant-based. It occasionally consists of red meat and fatty seafood. Numerous health advantages, such as a decreased risk of heart disease, cancer, and Alzheimer's disease, have been associated with the diet. 2. Avert highly processed foods ~  The NOVA scale classifies foods according to their level of processing. Ultra-processed foods, or UPFs, are manufactured using methods that are hard to replicate at home and may include additives. If anything, like protein bars or hot dogs, doesn't look like its contents, it's easy to determine if it's ultra-processed. Foods that are highly processed, such frozen dinners and many packaged items, typically have more added sugars, fat, calories, and salt than they do nutritious nutrients. You've undoubtedly heard that the greatest way to live your healthiest life is to limit your consumption of "highly processed foods." Although this is the case, a lot of individuals are unsure about what constitutes a “highly processed” meal or beverage and why consuming these substances in excess might be harmful. What is NOVA Scale Classification Of Food ~ Understanding In Brief  Employing the food classification system NOVA, created by scientists at the University of São Paulo in Brazil (1, 2Trusted Source, 3). NOVA Group 1: Foods with little to no processing or preparation. This group includes fruits, grains, beans, nuts, and vegetables. To lengthen their shelf life or ensure their safety for consumption, many foods may have undergone roasting, boiling, or pasteurization processes. NOVA Group 2: Prepared foods derived either directly from group 1 foods or from the natural world. Foods like salt, maple syrup, and olive oil can be examples of this. Dishes from group 2 are mostly employed in the cooking and preparation of dishes from group 1. NOVA Group 3: Processed food products, such as those created by mixing group 2 food items with group 1 food components like sugar, salt, or other additives. Cheese, fresh bread, and fruit in syrup are a few examples. NOVA Group 4: Highly processed dietary items. These don't include many, if any, of the items or meals from category 1. These products are usually heavy in sweets, processed grains, fats, preservatives, and salt and are designed to be affordable, highly appealing, and convenient. Ultra-Proccessed Foods (UPFs) have been connected to a higher risk of developing dementia, cardiovascular disease, and cancer. 3. Consume less sugar ~ The healthiest diet, according to Maroon, is "avoiding a whole lot of things that people like to eat," such as sugar. Professor Heidi Tissenbaum of the University of Massachusetts Chan Medical School specializes in molecular, cell, and cancer biology. Her study showed longer lifespans in roundworms—which are used as a model for human health—when additional sugar was eliminated from their diet. This is thought to be the case because the body creates byproducts during the metabolism of sugar that are linked to a higher risk of diabetes, heart disease, chronic kidney disease, and Alzheimer's disease. According to her, maintaining steady blood-sugar levels is also crucial to avoid wearing down the pancreatic mechanism that controls surges. This may make type 2 diabetes more likely to occur. Eating more whole foods high in fiber can help control blood-sugar levels, thus avoiding UPFs, which are often heavy in added sugar, will assist with this. Takeaway ~  Taking Charge of Your Own Life : Making choices that bring forth good things is empowering! Thus, we may feel a great feeling of accomplishment when we choose to make changes that will improve our health and then follow through on them. As a result of feeling more in control of our own lives rather than being at the whim of the outside world, our self-esteem rises.  “To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.” – Lord Buddha  

13 Feb 2024
Positive Reads

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