How To Get Happier With Less Plastic

How To Get Happier With Less Plastic

As illustrated in Pharrell’s new documentary (yes, it is a documentary and it’s going to make you want to cry!), today we live in the age of plastic. There is plastic everywhere, it‘s all around us, it’s even in us. We have literally ‚plasticized‘ ourselves.

Scientists had a closer look on plastic pollution in the ocean of all sizes and it’s simply overwhelming how much is actually floating out there.

It’s indeed bizarre that the things we use for only seconds will be there for 1000 years to eventually be broken down if not eaten by that baby seal. We just throw it away, but where exactly is away.

This is a global issue and we are more connected in this than we might realize. While big organizations are still producing new plastic instead of using recycled plastic, some others are coming up with creative solutions to make positive changes. The 23-year-old Lauren Singer based in Brooklyn is a great role model and inspiration to us because she is even living free of plastic. She made two years of plastic trash fit in one single mason jar. Lauren says that since she is living a zero-waste lifestyle her life has improved a lot. She saves money, eats better and is happier than before.

As we all have demanding jobs and busy social lives, there is not always much room for making conscious choices. Here are some simple tips that will make you hop off the ‘plastic-train’:

1. Reuse glass jars

There is lots of prepared food you can buy in glass jars like peanut butter, pasta sauce or juices. If you end up buying these don’t throw them out. Simply wash and reuse them so you won’t need any plastic to store food. You can also bring them when you buy bulk food. If you have plastic containers leftover from yoghurt or other food, don’t throw them away you can use them to store food as well.

glass jars instead of plastic

 

Shop Smart & don’t buy Waste

2. Just BYOB (bring your own bag)

Luckily cotton bags are popping up everywhere. Go shopping with hip reusable totes while skipping all those plastic bags. If you don’t have these yet it may cost you a little, but there won’t be any extra costs for the environment in turn.

9 reusable bag

 

3. Opt for glass products

Yesterday I went grocery shopping when it hit me: Have you ever noticed how many products you buy that come with plastic packaging? Next time we do our grocery, let’s have a second look whether we can buy the same produce without the plastic e.g. oil in glass bottle versus plastic bottle.

 4. Go to a small shop or to the market

It’s much easier to resist the plastic packaging when doing your groceries in a small shop. Here you can just fill in your reused containers and bags with everything you need. Choosing to buy bulk food is the perfect way to avoid any packaging. Using a reusable wine carrier may make it easiest to carry all your glass jars home. What’s even better, see if you can make time to go to the local market and fill your own shopping basket.

farmers-market-532943

Spot Hidden Plastic

5. Say ‘no’ to Straws

There are fancy, reusable stainless steel or glass drinking straws if you don’t want to give up on straws. If you are in a restaurant you may simply tell the waiter/waitress that you don’t need a straw.

9 plastic (3)

 6. Give up that Gum

Actually gum in its origin was made of chicle, a natural rubber. However, nowadays we purchase synthetic gum consisting of polyethylene and polyvinyl acetate which in fact makes us makes us chew and probably also on toxics. Healthy alternatives you might like are licorice root, sunflower seeds or nuts, mints or parsley for a fresh breath.

7. Check out the CrazyRussianHacker

You have already bought plastic bottles and don’t know what to do with them? Check out these 5 Recycled Life Hacks.

“Let’s stop this plasticization and instead challenge ourselves joining the zero-waste movement!”

Let’s do it all together. Are you in?

This Is What Nobody Ever Asks You (But You Should Know The Answer)

This Is What Nobody Ever Asks You (But You Should Know The Answer)

Do you know this strange feeling, when you feel like something is missing in life but you cannot really grasp what it actually is? There might be dissatisfaction, frustration or just the feeling that you cannot really settle and be at ease. These coaching questions might change your life profoundly.

Several times in life we come across certain blockages. They might be results of stressful events that happened to us or they just slowly creep in and develop through unhealthy patterns – without us even noticing. A very first step to solve such a blockage is: Awareness.

There are profound questions used in life coaching that have helped many people to find their blind spots. This way they could finally initiate a promising turn and transform their lives. So to help you become better at your job, have a healthier relationship or feel more balanced and grounded, we have compiled 31 questions from life coaching.

From time to time, we just need to take a moment and check-in to see what’s happening in our lives. Coaching questions like these are absolutely worth asking ourselves. They help us to keep tuned to what we need to be the happiest version of ourselves.

Make sure you are still leading the life you actually want to.

I hope there are one or more questions that pushed the right button and will open up a new world for you just when you need it. Looking forward to hear your results or thoughts on this!

 

Nowconnected Expert of the Month: Nicoline Topholt

Nowconnected Expert of the Month: Nicoline Topholt

Meet Nicoline Topholt, Kundalini Yoga Teacher and Holistic Health Practitioner from Denmark.

 

1. Nicoline, what is your background?

I’m a registered nurse, biosignature coach, personal trainer, Kundalini yoga teacher, Reiki healer and holistic health and beauty practitioner. I have 4 years of experience as a Holistic Health & Lifestyle Mentor and I have helped more than 1000 women transform their body, mind and soul. You can find me on my website Soul-fitness.

 

2. What drove you to do what you are doing today?

The reason why I do what I do today is, I believe a personal total life crisis in the summer of 2011. Everything was falling apart. In the process of losing everything, I was finding myself. What did I really want to do with my life? My passion for health and spirituality was being ignited and I was at a point of no return.

Do you want live a life in security and comfort? Or do you want to live a life of passion and integrity? My job as a nurse was no longer serving me and there was a longing for more. This calling was answered by tearing everything down. This way nothing else was left but the wisdom of my heart. It told me to serve the world by being me and by being me I could teach everyone to be who they really are too.

3. When was the last moment you can recall when you really felt connected to your own wellbeing?

The last moment I can recall was this morning when I chose to get up earlier than I normally do and go for a walk. When I’m out in nature, especially in the early hours of the day, I feel connected to nature, and in return I feel like nature is helping me to feel connected within myself.

4. What makes you feel good?

Many things make me feel good, but I think the most profound thing is when I follow my heart. Every choice from my heart feels good, no matter what it is.

5. Being really honest with yourself, what is your favourite food and why?

Maybe this is silly but I think my favourite food is butter. Organic butter! I grew up believing that all fats are bad for you, so I never really ate that much of any kind of fat. I think that this has led to a deficiency, but the body is clever; it knows what to eat in order to feel in balance again. Now I eat a lot of healthy omega acids, but also butter. Sometimes I go butter crazy and eat half a package on my own (of course with something else, not only butter). I feel calm, like my nervous system gets healthily greased.

 6. Which kind of movement works best for you?

I was bitten by the yoga bug some years ago. I have always been very fond of exercising, and was brought up “in the fitness industry” with both parents working in the local gym. This made it a natural path to follow. Exercising is an important part of my life. As I matured personally, I quite naturally also sought development in my way of exercising. I needed more.

With yoga I get a whole extra dimension. The time I spend on the yoga mat allows me to tune in and restore my divine spark, the centre of the love that is within us all, always and every day. After many, many years of thinking negatively about my body, I had almost buried myself. When practising yoga, I find my true essence, the beautiful and true version of myself.

7. What is it that you would like to see more of in the world and how do you think we can get there?

I would like to see less stress and more authenticity. Way too many of us go through life just living on autopilot, without even having the time to do what we really love to do; what makes us feel connected. Yoga is a great way to learn to relax. Whatever you do with your body rubs off on the mind and vice versa. Therefore, slow physical movements let you slow down your pace, creating calmness and concentration, moving through the body and into the psyche. This decreases stress hugely at all levels. Yoga is about returning to your natural equilibrium. When your mind and soul is centered and your body is in harmony, it‘s playfully easy to maintain a healthy lifestyle and a happy life.

8. That’s wonderful! How do you keep yourself connected to your wellbeing?

I keep myself connected by my regular meditation practice. Meditation gives me the strength to control my mind. When you are in control it is you who decides what kind of thoughts you want to have. I love this way of thinking of it: You have to learn how to chose your thoughts every day, like choosing your clothes.

9. What would you like to tell your younger self

I would tell my younger self to embrace her perfectness with these words: I believe you are perfect just the way you are. Nothing needs to be changed, the only thing you need to do is to accept yourself, even those sides of you, you don’t like.

10. What is the greatest advice you have ever received?

The greatest advice I have ever received is to let go of the past. To truly let go of the past, you have to go into the dark recesses of the subconscious mind at a cellular level. This means rolling up your sleeves and feeling all the pain that is associated with these memories. The beauty of Kundalini Yoga is that it can work at the cellular level.

Thank you so much, Nicoline!

Merken

Nowconnected Expert of the Month: Kailey Joy

Nowconnected Expert of the Month: Kailey Joy

Meet Kailey Joy,

Health Coach and Yoga Teacher from Chicago.

 

Kailey expert of the month badge

1. Tell us a bit about your background, Kailey!

I am originally from Chicago, IL, although I’ve traveled and lived all over the world.

I received my formal education at Indiana University graduating with a bachelor’s degree in Finance and Real Estate. However, my passions lie in all things health + wellness!

I am a Certified Holistic Health Coach through the Institute for Integrative Nutrition as well as a Registered Yoga Teacher through Yoga Alliance. You can find me at kaileyjoy as well as The Earth Diet. 

2. What drove or inspired you to do what you are doing today?

Witnessing first hand the power of nutrition and my body’s innate ability to heal itself once I gave it the proper fuel!

It was during my first trip to India and Bali when I first discovered the true healing powers of a diet rich in whole foods. At the time, I was on sabbatical from my corporate job seeking refuge and clarity from a life that was riddled with stress, anxiety, fatigue, and all the symptoms that go along with it.

During my time away, I embraced a raw vegan diet as a way to cleanse myself from years of abuse (i.e. drinking, processed foods, stress-eating, sedentary lifestyle, etc.).  Within one month of eating a diet free of processed foods and dairy, coupled with a more active lifestyle, I not only felt lighter, more energetic, less stressed, and all around happier – but my body completely healed itself of asthma and allergies of which I had suffered from since childhood!

3. That sounds fantastic! Being really honest with yourself, what is your favorite food, and why?

Ice cream! Who doesn’t love the creamy, sweet goodness of a well-crafted scoop of ice cream on a warm summer day (but also in the winter too 🙂 )! This is why I’ve partnered up with my friend Alex, of rawguru, to launch (later this month!) a 100% organic, raw, vegan ice cream company – www.kelapacreamery.com.

We’re using whole young coconuts and only the finest natural ingredients (dates, vanilla bean, irish moss, and superfoods like maca, cacao, and more!) to make delicious soft serve I can feel free to indulge in without having to worry about the harmful side affects of all the dairy, food additives, preservatives, GMOs, refined sugars, etc. that typically come along with it.

Nothing like being able to have your cake and eat it too!

4. Yummy…and in general, what makes you feel good?

Clean eating and an active lifestyle. The more I eat a diet rich in whole foods, the better my body feels and responds. When your body is free from limitations (like fatigue, bloating, arthritis, etc.) that is typically caused by a poor diet, the more energy is available to flow to your mind and senses!

It truly opens up a new world that allows you to feel creative, inspired, and focus on what really matters.

5. How do you keep yourself connected to your wellbeing?

By unplugging. In a world filled with stimulating technology 24/7, it’s so important to take time away from it all.

I have found meditation, as well as simply being present in the moment and walking outside in nature, to be one of the most critical parts to my overall wellbeing.

6. Which form of movement or exercise works best for you?

I truly believe in a combination of things. Variety is the spice of life and I think it’s important to move your body in all sorts of ways. I enjoy yoga, but also running as well as weights. In terms of what I feel most motivated to do? Lately… hula hooping!

7. Haha same here, hula hooping rocks! What is it that you would like to see more of in the world and how do you think we can get there?

An awareness of the power and importance of nutrition. In our world today, there is so much disease and suffering – and so much of it is caused by a poor diet. We are also incredibly over medicated. The problem with the ‘quick-fix’ style of medications is they not only have negative side effects (sometimes even worse than the original condition) but they do not address the root cause! Our bodies have the tremendous ability to heal themselves, if only we give it the proper nutrition with which to work.

One of the best ways to get there is by encouraging people to continue to VOTE with their dollars. Stores like Whole Foods here in the states have seen tremendous success because health conscious individuals are favoring fresh, local, organic, non-GMO foods that are in season over highly processed or conventionally raised produce/ poultry that is mass produced and harmful to our bodies. I also believe in the growing field of health coaching and the continued education we can provide to bring about this awareness.

8. What would you like to tell your younger self?

Put that can of soda down! But also – trust your intuition and know that when you marry your passions with naturally given gifts and do it in a way that benefits others…the path will be nothing but abundant (in happiness, joy, satisfaction, fulfillment, etc). Trust and take the leap!

9. Wow that is wonderful. What would you say is the greatest advice you have ever received?

“Our past does not dictate our future. No matter what your story, or where you came from – you have the ability to design a future you are 100% passionate about.”

10. How do you see the future of health and well-being?

I see a future of vibrant societies living a more natural and intuitive lifestyle – with an emphasis being placed on community vs. the self. What I hope to see is support for local farmers, and fast-food chains being a thing of the past. I see empowered cultures that understand our health (physical, mental, emotional) is the foundation for a good quality of life (not money!).

11. Any last advice you want to share with our wellconnected.nu readers?

The most important relationship you will ever have is the one you have with yourself. I believe true health and wellbeing is rooted in self-love. So prioritize your relationship with yourself! Indulge in time spent uncovering the foods, movements, environments, work and relationships that nourish you most completely…because it is only those who nourish themselves first that are able to give most completely to the world.

Thank you so much, Kailey!

Merken

Merken

The Productivity Diet (Infographic)

The Productivity Diet (Infographic)

Did you know that our brain works best with about 25 grams of glucose circulating in our blood stream?
This is about the same amount found in a banana. Learn how to get shit done with this productivity diet.

How to become more productive with the right food

Find out more tips like these in the infographic by HubSpot and EBOC (Entrepreneurs & Business Owners Community).

the productivity diet

Merken

A Common Product Most Women Use & 7 Benefits Of Using This Alternative

A Common Product Most Women Use & 7 Benefits Of Using This Alternative

Have you ever wondered if conventional tampons and sanitary pads are safe for your body? They are put for prolonged periods of time near our reproductive organs. Imagine if they would contain toxins and other harmful substances. Considering that the vagina is one of the most absorbent parts of your body, that would be an unsettling thought…

So what do we know about conventional feminine hygiene products? If it’s according to the manufacturers; not much to nothing. Since tampons and sanitary pads are classified as ‘medical devices’, manufacturers do not have to disclose any information concerning the ingredients. Talking about the safety of tampons in public is also something that is not common, making it a topic undiscussed among the majority of its users.

In the following TEDx video the organic tampon and pad manufacturing company Yoni explains the harmful effects of conventional tampons.

The top reason to avoid conventional tampons is that they absorb everything including the bad bacteria. The usual regulation of the pH-balance through the production of fluids and good bacteria is distorted by the absorption of the tampon. This can dry out the vagina.

Also, in the production process of conventional tampons harsh chemicals and bleaching methods are used. Unfortunately, not only does the tampon absorb blood and vaginal fluids, the vagina can absorb the tampon’s ingredients e.g. chlorine bleach, too. To see what these chemicals do when they are lit on fire, check out this video! The video shows the difference between a conventional and organic menstrual pad when lit on fire… Wow!

Thirdly, when a tampon is taken out, the fibers can be left behind in the vagina. These fibers can be a perfect breeding ground for harmful bacteria.

Another issue for buying conventional tampons is that it is not environmentally friendly. An average woman uses 11.000 disposable menstrual products in her lifetime. These products end up in landfills and in the ocean…

And lastly, the price of buying tampons monthly can add up quickly over a lifetime. Buying products that can be used for a longer time can save money in the long run and can help sustain a healthy environment.

So then, what is an alternative? Besides using organic tampons and pads?

An alternative: the menstrual cup.

 

A menstrual cup brings some extra benefits:

1. It holds up to 5 times the amount of a regular tampon.

2. Reduces chance of Toxic Shock Syndrome (TSS) since it does not have absorbing properties (it is made from silicone) and it does not leave anything behind. 

3. Chances for leaks are slimmer due to the suction between the cervix and the cup.

4. It can be used for up to 12 hours. This makes it great during sleep. (Make sure that the suction is correct before dozing off, otherwise leaking can occur!)

5. It does not strip your vagina from its natural fluids or healthy bacteria, which can dry you out.

6. Amazing for the environment and your finances: One menstrual cup can last up to 10 years!

7. You don’t have to bring extra products with you when you go for a trip.

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Mooncup UK

Curious how to use a menstrual cup? Check out these 14 Steps By WikiHow.

 

If you have experience with the cup, feel free to share it in the comments below, or on facebook or twitter under the post!

 

You can buy menstrual cups online on the following websites:

The Netherlands and Belgium on this site: menstruatiecup-info.nl

In the US: shop.menstrualcup.co

In the UK: femininewear.co.uk

 

For further reading:

http://www.womensvoices.org/wp-content/uploads/2013/11/Chem-Fatale-Report.pdf

http://www.fda.gov/MedicalDevices/Safety/AlertsandNotices/PatientAlerts/ucm070003.htm

https://www.change.org/p/procter-gamble-to-fully-disclose-the-ingredients-of-their-tampons-sanitary-pads

http://articles.mercola.com/sites/articles/archive/2013/05/22/feminine-hygiene-products.aspx

 

6 Ways Lemon Water Can Improve Your Health

6 Ways Lemon Water Can Improve Your Health

Most of us are familiar with the occasional slice of lemon in soda or water. Why not step it up a notch? Did you know that there are so many amazing health benefits to drinking lemon water?

To gain the most benefits of lemon juice, drink luke-warm water with lemon juice in the morning on an empty stomach.

Since pure lemon juice can be hard on the teeth enamel, it’s recommended to dilute it with water and to drink it with a straw (preferably a glass straw).

Why Drinking Lemon Water is Healthy

1. Improves digestion

The lemon juice aids digestion by soothing symptoms associated with heart burn, burping and bloating. It helps to remove toxins that have accumulated in the digestive tract. It also contains pectin fiber which is great for the colon and has antibacterial properties.

17 lemon yellow-6611282. Helps the liver in detoxing the body

It helps to increase the functions of enzymes and stimulates the liver. Drinking luke-warm water on an empty stomach itself is great for digestion, and with the addition of lemon juice it helps in flushing out toxins in the body.

Author of Biological Ionization as Applied to Human Nutrition, A.F. Beddoe, writes that the liver can make more enzymes out of lemon juice than from any other juice or food. This is because lemon juice works as a natural strengthener for liver enzymes when they are too dilute and it helps to balance oxygen and calcium levels in the liver. This can improve blood oxygen levels.

3. Improves your skin

The anti-oxidants in lemon juice help to slow down aging by combatting the effects of free radicals caused by stress or the aging process.

4. Boosts your immune system

Lemon juice is packed with vitamin C. Vitamin C is an important vitamin for maintaining the immune system.

5. Great mood booster

The scent of lemons brings calmness to the nervous system which can help to reduce stress and uplift your mood.

6. Great for the nervous system

The high content of potassium in lemon juice helps the nervous cells in the body. Besides potassium, it is also a great source of phosphorus, magnesium and calcium. This helps to replenish the minerals in the body, which is especially good after a work-out or run.

Have the benefits sparked your interest? This is what to do tomorrow morning!

Squeeze half a lemon in a glass or cup of about 200ml or 8oz. 17 lemonwater-686917

Add luke warm water until full (26 – 35 celsius and 79 – 97 fahrenheit: To get this you can mix 1 part normal temperature water and roughly 2 parts hot water, or you can let boiling water sit for 10-15 minutes)

Drink this morning booster at least 15 minutes before breakfast.

Enjoy the refreshing taste and benefits for your digestion, skin, liver and your mood.

Please take notice that for some individuals with stomach problems lemon water may not be the solution. And that the benefits may take some time before they take effect.

The Hidden Habit You Have And How To Set Yourself Free

The Hidden Habit You Have And How To Set Yourself Free

Complaining about complaining

Everybody has it, this toxic habit, at least to some extent. Complaining about the weather, the traffic, blaming the economy, that stupid neighbor, the bad internet connection or just life in general – cause life stinks.

This is not how it “should” be. Have you caught yourself complaining that there shouldn’t be all those regulations, the tax system, or you know, just money in general? Rejecting reality can be exhausting, not only for you, but also for the people around you.

Toxic for the brain

BrainA study from Standford University showed that if exposed to 30 minutes of complaining every day, neurons are damaged in parts of the brain responsible for problem solving and cognitive functioning.

If you are surrounded by people complaining a lot, it becomes more likely that you mimic their behavior. It’s best to think ahead, looking to make the best out of the given to keep full functioning instead of impairing yourself. Even if you are a passive complainer (as in passive smoker) it can be harmful for your mental health.

 

What is good about complaining anyways?

Research from Clemson University shows: If used effectively, complaining can lead to positive changes in your environment. However, constant criticism isn’t working as people tend to filter out critique of chronic complainers. Awareness of complaining how much, about what and to whom is essential.

As Guy Winch, Ph.D. puts in Psychology Today “Just as ineffective complaining can damage our mental health, complaining effectively and getting results can be incredibly empowering and it can affect our mood and self-esteem for the better.”

Here are some tips on how to break that hidden habit and become more positive instead:

1. Don’t try to change things you simply can‘tLet me change what I can, accept what I cannot and grant me the wisdom to know the difference.

We cannot change the weather, the traffic or the boss’ narcissism. There are things we simply cannot change or control. So it might be helpful to keep this in mind:

“If there is something that you can fix, then there is nothing to worry about. If there is something you can’t fix, then there is nothing to worry about.”

2. Gaze towards the sun

Sometimes we forget about the things we do have and keep complaining about the things we don’t.Quote If you gaze towards the sun the shadow will fall behind you

In those moments of complaint, reminding yourself of those things you already have and being thankful for them can be very powerful.

Not convinced yet? Make a list of those things you are thankful for or good things that happened and you will see that there is so much more to be thankful and that time spent complaining is a waste of time.

3. Don’t be afraid to make mistakes

Our heaviest complaints often are targeted toward ourselves. Mistakes are there to be made. There is no need to see you as a failure. Notice what happened, learn from it and try something else the next time. Learning from mistakes means to improve yourself.

You are not falling if your are falling forward!

4. Change is the new constant, deal with it!

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old man sitting on bench

Life holds lots of surprises and usually it’s full of changes. So learning to adapt to change is key. Try to find other possible perspectives on how to look at the change you are facing. There has to be something positive about it.

What can you find that is good about the situation, about others and about yourself? It is very likely that we don’t see it at first, but spotting the treasure afterwards will be even more satisfying.

5. Communicating instead of judging

Complaining can be a great tool for initiating change. Complaining about that co-worker of yours who treated you in a way you didn’t like, but without telling her your issue, doesn’t help anybody. Communicating team working together

The co-worker will keep doing it without even knowing that you are annoyed by it.

Instead: Try to put yourself in your co-worker’s shoes to understand the reason for the behavior. This way you can decide whether you want to communicate it to her in a solution-oriented and constructive way or whether it’s even up to you to change your own behavior.

6. Be aware of your words

There really are numerous triggers to start complaining, but is it really worth it? If you feel the urge to complain, take a second to pause and ask yourself these three short questions: 1. Is it kind? 2. Is it true? 3. Is it really necessary?

Sometimes we simply need a listening ear. We want someone to be there to know our pain or frustrations. The tricky one here is to be able to talk about it.

3 steps to see things clearly

These three steps can be helpful to see things clearly:

  1. Make a list: Writing can be a powerful alternative to speaking it out loud. It can help you see your complaints and you might want to rethink them and let them go.
  1. Schedule: This may sound a little awkward, but sometimes it can be helpful to ‘schedule’ a complaining date. You give yourself 10 minutes time to get rid of all your complaints and tell them to somebody. This will ensure to not lose yourself in your deepening spiral of complaints. With the previous two steps you have basically filtered those to the most urgent and important complaints.
  1. Action: Now, find out about the complaints you can actually do something about and find a solution-oriented way to communicate it to the right person.

Happy, complaint-free couple sitting on bench at San Francisco bay

The detox challenge!

I’m up for it! My own 7-day detox program, completely complaint-free. I don’t know about you, but I am complaining way too much. There are certain things that are how they are. So from today on, there will be no more complaints.

Find a friend or challenge partner to keep you accountable for or even better, take on the challenge together. Make sure, you agree on a signal (not as a punishment, just as a signal) you’ll send each other in case a complain slips out – and for sure, this will happen. This might be giving each other a friendly wink (this is what we are going to do), a decent hug or a high five for celebrating that you have made it for a whole hour this time.

Warning: side effects of not complaining are feeling lighter, happier and even more awesome!

Merken

Going Nuts? Here Is Why You Should!

Going Nuts? Here Is Why You Should!

Nuts have been considered a dieting disaster, with their high amount of fat and calories. Today, our understanding of fat has changed. Now, we know that most of the fats in nuts are mostly monounsaturated or polyunsaturated. And they aren‘t necessarily causing weight gain.

As we know today from nutritional studies, they actually are bite-size nutritional powerhouses. Nut consumption has been associated with a reduced risk of several diseases: major chronic diseases, including cardiovascular disease and type 2 diabetes mellitus as well as total and cause-specific mortality.

They can help with stress reduction, heart health and cholesterol, weight management and long cancer. Nuts are also brain food as they contain vitamin E which is shown to improve neural health.

They are also great treats of energy. Protein combined with the other minerals in nuts is perfect for providing more constant, longer energy levels. Actually, these crunchy bites are one of the best plant sources of protein. This makes them especially interesting for vegetarians who can have a hard time meeting the recommended amount of protein.

Let’s have a closer look on the nuts out there and what to do with those flavourful crunches!

15 nuts almond-83766

Almonds

Almonds, after peanuts, are highest in protein and are high in antioxidants, magnesium, potassium as well as iron.

For those of you who avoid dairy, almonds are rich in calcium. They are a good pick to make sure that you are getting enough of this bone-building mineral. Almonds are also high in vitamin E which is a nutrient that supports the appearance and condition of your skin.

Due to its high vitamin E, vitamin B and magnesium content nuts can lower the effects of stress and boost your immune system. If you are interested in how to use almonds for weight loss have a look at this recent article of our friends from Health Ambition.

 

15 nuts brazil nuts Bertholletia_excelsa_seeds_closeup Brazil Nuts

Brazil nuts highest natural source of Selenium which is an antioxidant supporting immunity and healing wounds. If you eat only three or four a day, you have all selenium you need. Brazil nut oil find its application in traditional medicine, as aromatherapy or massage oil, and in the pharma and cosmetic industry.

 

 Cashew Nuts

15 nuts cashew-nuts-322556 Cashews, in China also called ‘the Happy nuts’, grow on cashew nut trees, which are native to subtropical climates.

Even though they are one of the lowest-fiber nuts, they are rich in vitamins, minerals and antioxidants. These include vitamins E, K, and B6, along with iron, which is essential for red blood cell function and enzyme activity.

It’s also rich in the mineral magnesium, which plays a role in nerve conduction and muscle relaxation. It also contains copper, which is important for blood vessels and proper brain function. And zinc, which is essential to digestion and metabolism.

 

15 nuts walnut-101462

Walnuts 

So what makes walnuts special compared to all the others? Well, they have high levels of omega-3 fatty acids, which other nuts don’t have. To understand why omega-3 is so great for us, have a look at our other article here. Walnuts are also rich in manganese, copper, calcium, iron, magnesium and zinc.

According to the American College of Allergy, Asthma & Immunology (ACAAI), around 400,000 children in the United States are affected by a peanut allergy. It goes without mentioning that they should not be eaten by anyone allergic to them.

In general, they are great snacks, especially during travels, as they satisfy hunger well and are easy to have on the go.

You need some inspiration on how to get cracking the nuts into your diet? Here are some nutty ideas summarized:

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So instead of simply adding them to your dish, they are ideal to replace other food that is high in saturated fats (such as cheese). It’s hard though to not over eat those tasty bites. As with everything, balance is the key. Best is to limit your intake to 1 to 2 oz per day.

A golf ball-sized portion or hand-full of unsalted nuts is a vitality-boosting source high in valuable vitamins and minerals.

For more health benefits and inspiration on nut recipes have a look at here.

Don’t DRIVE yourself nuts! Stay calm and EAT nuts!

Luckily for us they are easily available in shops, because out in the wild nut-collecting can be serious business. Watch yourself!

 

Merken

Merken

Merken

Merken

Master Your Habits Using These 6 Free Apps

Master Your Habits Using These 6 Free Apps

 

Do you have habits that you wish you didn’t have? Maybe you want to train yourself to lose those habits and create better ones. Perhaps you want to exercise more, stop smoking, go to bed earlier or even call your mom more often.

For some of us, we might feel like we live on auto-pilot and we just keep going without consciously directing our time towards things that will help us feel good long-term.

Probably you can relate with this situation:

You’re on your bike or in the car and you’re taking the route to your house that you always take. Suddenly you wake up and realize that half an hour has passed! You can’t remember anything you’ve heard, felt or seen.

The habit of cycling or driving on that route is so engrained in your psyche that it is not consciously registered anymore. The same happens to many other habits we have. Imagine how this translates to bad habits such as binge-eating, smoking, anger issues and drinking alcohol excessively.

When you have certain bad habits for a long time it will be harder to loosen the automatic behavior because your brain’s hardwiring will be protesting more to stay the way it is. Similar to addiction, our body is ‘addicted’ to certain behaviors and will show signs of ‘withdrawal’ when the urge for the deeply-hardwired habit is not met.

14 habits app nathaniel emmons

The wonderful thing is that you can consciously build new connections in your brain’s neurochemistry by focusing your attention on the new habit and by embracing the feelings of discomfort caused by change.  You can train your brain to make a habit of desired behavior.

You’ll have less time to engage with old habits, the more time you spent building your new habits!

 

So how long does it take to build a new habit? Researchers at the University College of London estimated that it takes on average 66 days to perform an action ‘without thinking’ e.g. the practice becomes an automatic response triggered by a contextual situation or object.

What if there was a way of holding yourself accountable to keep new habits such as through being reminded regularly, joining a group of people engaging with the same new habit, seeing your progress and setting rewards for yourself?

There is! Have a look at these 6 free apps that can help you keep good habits:

Coach.me (Previously Lift)

This easy to use app gives you the opportunity to choose to be cheered on by a community of members with the same habit goals. You can also choose to hire a coach that will help you through the app. Your progress can be showed in either calender, table or pie-chart format. It can be opened in your browser too.

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Strides

This app lets you visually see the progress of your habits the most accurately of this list. There is also a desktop version. If you like to monitor closely how your habits are doing, this will be a powerful tool.

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Way of Life

Way of life app does a great job in visually showing streaks of habits. There is also the opportunity to skip days. It gives you a good overview of how the week or month is going and what the trend is. It is a very straight forward app, this makes it efficient quickly.

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Good Habits

This app gives you a wonderful choice of color and you can easily see how your week and month is progressing. You can also choose not to do a certain habit certain days a week and you can pause habits.

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irunurun

irunurun is a magnificient way to take on a challenge with a team. You can both manage your habits and track your progress on your phone or desktop.

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Balanced

This appealing app focuses on balancing your habits better. You can choose how often you want to do a certain habit per day, week or month. The app has an approachable user-interface which makes for easy habit tracking.

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Enjoy building on your good habits and let us know what your favorite is in the comments below or on the facebook/twitter post!