Enhance Your Lifestyle...
Mindfulness
Mindfulness: is a form of meditation that focuses on being aware of your inner state within moment. It teaches us not to judge or interpret what we feel instead focus on our breathing. Imagine if you were in a situation where you were denied of all amenities of life, I mean no food, no clothes, no shelter, no love etc… will you die abruptly? I say no, because it has been proven that a person can live without the above for some weeks or even months. Now ask yourself, will you be able to live function more than a minute if you can’t breathe?
Mindful meditation does not only keep us grounded by having self respect and respect for others but it also equips us to keep calm during life’s turbulence. Based on my personal experience 30 minutes of proper accumulated mindful meditation can prepare a person to withstand 30 days of life’s challenges literally.
For example; as you sit and ground your body to the floor with your legs crossed and hands over thighs spine erect in the Buddha post. At some point your body does feel uncomfortable but you still keep grounded. Let alone the millions of thoughts going through your mind but you still ignore everything and focus on your breathing. In my opinion there’s no other real life simulation that can be compared to such experience.
Here’s why; The faculties of your body that are applied during meditation to keep you grounded, and focused are the same faculties that are applied when face with real life challenges that require making hard decisions and staying discipline. Resilience is built through practice and that practice is meditation.
Healthy Diet
When the issues of healthy diet is mentioned many people think of good food. That can’t be farther from the truth. However the problem with such assumption is that healthy diet is not only about what you eat. Its more about how much you eat, when you eat, and why you eat. As you delve deeper we will be discussing the what, the how, the when and the why we eat.
(A)What do we eat? Now with the complications of the way our food is grown and processed it is very important to understand what we eat. From the genetically modified organisms (GMO) to the pesticides induced food production it’s very difficult to make the right choice as to what we eat. However, the simple answer to this question is: we should eat from the five basic food groups: fruits, vegetables , grains, protein and dairy. Now that we know our five groups of food the next tasks is to distinguish GMO from non-GMO or organic products in each individual food group. One way to do this is to read labels on food and also Look For The ORGANIC Seal. Below are 10 rules for reading food labels by childrenshospital.org
1 read the ingredients list.
2 check the nutrition information.
3 you don’t need to count calories.
4 look at the type of fat and how much.
5 beware of reduced-fat claims.
6 how to spot sugar on food labels.
7 don’t rule out naturally occurring sugar.
8 beware of salt/sodium.
9 know your portion size (daily serving).
10 not every food have nutrients label.
(B) How much to eat? There are many different types of diets out there. For example: vegan, vegetarian, pescatarian, flexitarian and macrobiotic. It will be bias to suggest or argue in favor of a specific diet. However, they all have one thing in common; “Whole Foods and minimum or no processed foods. Therefore it’s very important that we consume whole or natural foods. For example; 99% of my personal diet is Whole Foods based. To give you an idea of what my average weekly diet is like, I will provide a brief description of a day meal on my dining table. Keep in mind, I’m about 6 feet 1inch tall about 13 percent body fat weigh between 185-190 workout four days a week. Now what’s on my plate? About a pound of baked wild salmon, about one and half hands full each of sauté Brussels sprouts and green beans, half sliced red onion and pepper with extra virgin olive oil) and four boiled eggs from free range raised chickens. After eating this meal, I’ll stayed full for the rest of my day or if any different I might snack on a handful of mixed nuts but that’s rear.
This example is mostly geared toward the benefits of consuming Whole Foods, which are; whole food are basically the five food groups in their natural state, very nutritional and keep you full for a long time. Just a side note; some whole foods are considered unhealthy due to its natural fat content. For example; a bottle of whole milk contains more fat content than the same bottle of 1 or 2 percent reduced fat milk. In scenario the second bottle will be considered healthy which is not accurate because it has been processed. while it’s true that the first bottle has much more fat content than the second, the fat content in the first bottle is considered healthy fat because it is still in it natural state.
(C) why do we eat? As simple as the answer to this question may seem it is just not so simple. It’s obvious that we all eat to survive, but the question is how long do we survive? In other words are we eating for longevity or just to get by? Your answer should be for longevity because it doesn’t just keep you healthy but it also conditions you subconsciously to practice delay gratitude which is what this site is all about.
When we eat for longevity, we are making decisions based on what is good for us rather than what feels good. Our decisions should be mostly motivated by a healthy lifestyle and health conditions. For example, l like to run, I usually sprint a mile in about 7 minutes after my workout sessions at the gym on Mondays and Saturdays and four miles in 34 minutes outdoors every Wednesday and occasionally I will do a 10 miles run in 80 to 90 minutes. When I discovered that 90 or more percentage dark chocolate is a great source of heart health and had other great health benefits I had to give up coffee for dark chocolate (90-100%). Like majority of people, I was a great coffee lover. I drank coffee when I woke up in the morning, during the day and sometimes during the night right before bed time. But after weighing in on the health benefits of dark chocolate over coffee I had to make a decision to switch my cup of coffee for a cup of melted hot bitter dark chocolate.
The food we consume should be based on longevity because this also helps us in other aspects of our lives. If you can control your eating habits you will also be empowered to decisively make important life’s choices including choosing your circle of friends or partners and the company you allow.
(D) when do we eat? To better understand the physiology of the human body as it relates to digestion, we must first examine the term autophagy.
The term autophagy was coined in 1963 by Christian De Duve (Eskelinen et al..2011). It simply means “self eating “ when eating of any kind of food is suspended by a person through fasting over a repeated period of time, autophagy is then activated in the body. This also means the body will start to feed on dead cells including fat cells as a means to survive.
A coworker of mine had a 25 years old ball python snake, he had it since it was a baby. He said he initially fed it two to three weeks. when it got much older (25 years old) it stopped eating for at least over a month. He then gave it away to another coworker who still has it as of today. I asked the new owner how often does he feed it? He said once a month he will feed it with a 1-3 pounds rat. Compared to other animals the average life span of a ball pythons snake is between 10 to 50 years. The repeated suspended eating habits for snakes one may argue, cost it to live longer. This is a precise example of autophagy and its benefits, which gives snakes a longer lifespan compared to other species.
Fasting is a vital process of human metabolism especially when it is incorporated as a habit rather than a remedy to lose weight. The ball python doesn’t stop eating because it wants to lose weight instead it stops eating because it’s a habit of the snake. Among the four processes discussed on this page fasting or “ when do we eat” should be the first step in achieving a healthy lifestyle including weight loss. You can eat all you want but first stop eating at least 4-5 hours before bedtime is very important. And if you can comfortably keep up for 3 consecutive months without any issues.. increase your fasting window to 5-7 hours before bedtime. The next step is consuming whole foods, which will answer two question “ how much to eat?” and “what do we eat?”Because whole foods satisfy a person craving while eating less and staying full for longer periods allowing you to initiate portions control in your diet plan. The question “ why do we eat?” Should be the last step because it requires more discipline. Since you are denying the urge of what feels good to you for what is good for you. As we discussed in paragraph (C) that eating for longevity gold. For farther information or questions about healthy lifestyle feel free to contact me via the contact form on this website.
REMEMBER; Portion control starts from the size of your dish to the amount of food you put in it.
Thousands Reason To Exercise..
Exercising regularly improves brain health, initiate weight loss, reduce the risk of diseases, strengthen bones and muscles and increase your capacity to perform day to day activities.
Our brain is at its optimum level when blood flow and oxygen are normal. This allows nutrients and other vital minerals to be distributed evenly through various parts of the body. Exercise plays an essential role in this process. From regular brisk walking to branch-presses or squats and deadlifts etc.. all forms of exercise are essential. The key is regularity. Studies have shown that patients who participated in regular aerobic exercises didn’t just had increased brain volume but also increased white and gray matter. In other words, regular exercise increases cognitive functions including better memory, brain and spine coordination, muscle sensory etc..
Exercise creates a caloric deficit that results in healthy weight loss. Calories are a form of energy that is used to keep our body active. Similar to gasoline which is another form of energy that is used in automobiles or machinery to keep it operational. When you sits behind your vehicle steering wheel with a full tank of gas and drive away the more miles you covered the lesser gas you have left in your tank. This analogy can be applied to human, let’s say, you ate a delicious breakfast this morning before hitting the gym or heading out for a walk. Depending on how intense or persistent you are during either activity your body will start to burn calories. During this process is when the body starts losing weight. Depending on the type of exercise you could still lose weight up to 24 or more hours after you stopped exercising.
As you exercise properly you naturally equip your body against diseases such as diabetes, heart disease , high blood pressure etc…
Like the universe our body is governed with some fixed order by which everything operates on a specific rate. This is why when you visit your doctor or have a physician perform a physical on you, they check for variable like heart rate, pulse rate, blood pressure, sugar levels, respiratory rate etc… All these numbers are based on a fixed pattern measurement ranging from normal to abnormal. When these patterns are disrupted it is usually due to free radicals which are caused by minimal or no circulation in our system. The number one reason for such change is lack of exercise, among other factors such as unhealthy diet and high levels of stress. Therefore, regular exercise does reduce the stress and the risk of disease.
Performing certain exercise increases bone density. Strength training is important in building muscle posture and bone density. My favorite strength training exercise is performing weighted squats. Squats was one of the exercises I started experimenting with very late in my fitness journey. I first started squatting about three years ago and because I didn’t understand the proper form and technique I injured my hip. Which took me about a year to recover. I will be uploading videos and articles about proper form and techniques for performing body weight and weighted squats.
Regular exercise increases the body capacity to perform daily activities. Unlike children, as we get older we often struggle with some everyday activities such as bending over and picking up stuffs from the floor, carrying weighted objects for a period of time and sometimes even having difficulty breathing in hot weather. All such challenges are part of our natural life’s cycle. The good news is, we can improve and prolong our aging process naturally. However, it’s on us to put in the work. This can mean incorporating a five minutes walk, in your daily routine or visiting your local gym three days a week and also browsing this site weekly for helpful information including how-to videos and articles. The most difficult aspect is getting the ball rolling and the rest is adventurous, trust me when I say so. Feel free to contact us for free tips and tricks.
Naturally Enhance Your Lifestyle..
Due to the fast paste of today’s living the line has been blurred between what is healthy and what’s not. The purpose of this website is to remind folks about what they may have already knew but somehow has forgotten. I will be shedding light on some of those ancient wisdoms that was once possessed by you little gods on earth. As you navigate this website I will be sharring with you some of my personal experiences via videos and articles.
We all have our ups and downs in life. The problem for most of us is that we get drown in the day to day activities and forget who we truly are. With that being mentioned we will be focusing on three key tools/habits to enhance a healthy lifestyle and bring us back to our center.
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