Running Out Of Motivation? The Power Of Running Unleashed

Your heart is pumping harder. Oxygen-rich blood fills up your body. You hear the sound of your feet beating the street. There is only you and your breath – you are running.

Marathon runners train hard to hit the big 6 (Boston, Chicago, Tokyo, New York, London and Berlin marathon). This running madness made me wonder: Where do they take their motivation? What does running actually do for us and what can it mean to us?

Did you know that a regular jogger can see 13.000 sunsets more than a non-jogger? In average, moving your feet makes you live 6 years longer than coach potatoes (men 6.2 years and women 5.6 years).

We dug a little deeper into the science of running and what it does to our brain. Here we cover the most fascinating findings on running:

1. Therapy

As a natural treatment running is often used to help people with clinical depression and coping with addiction. Lots of runners do short distances as a way to release big emotions like frustration, aggression or sadness.

Running is known to be mood-enhancing. It increases the release of positive neurotransmitters, serotonin, dopamine and norepinephrine which are responsible for regulating mood. Plus, running puts the brain in ‘alpha-wave’ activity. Alpha waves are associated with feelings of calmness and well-being resulting you to feel like a genius, and who doesn’t want that?

2. Brainpower

There are plenty of studies on how exercise affects cardiovascular health, but there are also studies assessing the impact on mental performance. In fact, you literally train your brain as well while you are running.

Researchers from the University of Illinois found that exercising for 30 minutes already results in processing a problem faster and in a cognitive capacity improvement of up to 10 percent.

A clinical review reports that exercise leads to structural changes in the hippocampus which results in better learning and memory. Also, physically active people have a 60 percent lower risk for Alzheimer’s disease than non-movers.

3. Energy tank

Do you have this energy drop in the afternoon and even a coffee wouldn’t help? Go for a run in the morning or during lunch break. Running increases your energy level and keeps it higher throughout the day.

By engaging in low-intensity exercise such as a 10-minute walk your body produces more mitochondria to meet your needs and you can decrease your fatigue by 65%. So if you want to boost your energy get moving!

4. Power-walking

Walking has a tremendous effect on our brain’s activity. These brain scans from Hillman and colleagues tell enough. Here you can see our brain after sitting versus after a 20-minute walk:

So there is no need to do a professional run to train your brain. Even more, cardiologist and researcher James O’Keefe states that we are born to walk rather than to run.

For those who are passionate about running: Light and moderate jogging was found to be more beneficial than being inactive. This isn’t an eye-opener yet, but did you know that light and moderate jogging is also more beneficial than going for a strenuous jog? In fact, fast-pace jogging appeared to be just as deadly as not moving at all!

It’s found that jogging for 1 to 2.4 hours per week is best for you and optimally not more than 3 times per week.

5. Running addiction

The effects of exercising have an addictive effect. If you can’t abstain from your running routine, you might be addicted in a similar way as seen in heroin addiction. After training for a while you need to exercise more to get the same level of euphoria.

However, aspiring runners and running starters, you don’t need to run far to feel upbeat! Only after having trained for quite some time, you have to do that extra-mile to still get that kick.

6. Runner’s High

Imagine yourself experiencing this:

‘Endorphins flood your brain and you are in euphoria. You realize: You have just finished conquering the world when most people have not even started their day. You feel like you could run forever. There isn’t any sore feeling in your body and you just feel amazing.’

This is how long-distance runners describe the so-called ‘Runner’s High‘. This god-like feeling is made possible by endorphins. The release of these naturally produced endogeneous opiods reduce feelings of pain and stress.

Whether you are a walker looking to become fit, a marathon runner aiming to recover faster or a starting runner who wants to improve endurance, moving your feet holds incredible powers for us to be fitter, stronger and of course smarter. 😉 Make sure you wear suitable shoes and maintain a proper posture to minimize risk to injury.

Now, get on your trainers and may the power of moving be with you!

6 Benefits Of Cold Showers For Your Mind And Body

How can something that seems to be a punishment be beneficial? Cold showers are not immediately associated with good events. Some of you might have been surprised by the sudden shock of cold water because your house mate or family member just washed their hands while you were in the middle of your shower ritual.

Or you might have come across the Guinness book world record holder Wim Hof aka the Ice Man and look at mastering the cold as something only for daring individuals. No, it’s not! Shower with cold water can be amazingly beneficial for everyone!

Have a look at these 6 benefits that we highlighted for you!

1. Learning to live with discomfort

Changing nice warm water to a chilling cold temperature does initially not feel comfortable for our bodies. Learning to accept the discomfort that is felt when the water is cold, is not just good for that moment. It helps you to live with uncomfortable situations and moments during the rest of the day and week, because you know that you can endure them and this makes you stronger for it.

If you handle 5 minutes of discomfort in the shower voluntarily, you will more easily be able to do something that is difficult or uncomfortable in real life.

Not convinced? Check out this inspiring TEDx talk by the creator of the Cold Shower Therapy app.

2. Increases recovery rate after a work-out

Cold immersions or showers help to improve the recovery rate after a work-out. The cold water on the body constricts blood vessels and brings pain relief locally – like an icepack on a bruise. With the improved circulation more oxygen, white blood cells and helpful substances can reach tissues that need healing more easily.

Cryotherapy (i.e. cold therapy) is well-known in the professional sports world and as a medical therapy since the seventeenth century. An ice bath or jumping in a winter lake are to the extreme spectrum of cold therapy and can be potentially harmful with the risk of getting hypothermia, frostbite or cold shock response. There is not enough research yet to prove the benefits of cold water immersion, but there is some evidence that showed delay in the start of muscle soreness.

3. Improved blood circulation

During a cold shower your body is forced to adapt to the new temperature. Vasoconstriction is the process of the constriction/tightening of the arteries and veins. This changes the way blood flows since it will go where it is easier to go. As a result most of the blood flow is directed to your torso and your organs. After a session of cold water the blood flow is redirected back to the limbs. These changes in your cardiovascular system are great for your blood circulation.

Adaptation is a healthy process and the better your body is trained to adapt to new situations, the more resilient it becomes.

4. Improves the body’s ability to handle stress and disease

A good cold shower or a swim in a cold lake or pool can reduce your level of stress in your body. In a study performed on ten healthy persons that swam in ice-cold water, the participants were measured to have an improved adaptation to oxidative stress in the body.

Cold water exposure improves the ability of the body to handle physical stress and can consequently better ward of disease. Hydrotherapy with repetitive short-term cold water showers is therefore used in physical medicine.

5. Good for skin and hair

Hot water dries out skin and can strip it from its natural protecting oils. In contrast, cold water helps to close pores and hair cuticles, and helps the skin to retain its natural oils. Closed pores will not easily get clogged, this can aid in preventing acne. The hair cuticles are also closed which makes it harder for dirt to attach to your hair strands. Great for making your hair shiner too!

6. Makes you alert

A shot of energy in the morning usually comes in the form of coffee, but what about getting the boost in your morning shower? The sudden change in temperature will make your breathing deeper and the improved blood flow will invigorate your whole body. Ready to start the day energized!

Starting tips!

Only hitting your legs with cold water can be a good beginning to get used to the sensation of cold water.

Then you can start out ending the shower with a cold session or doing intervals of hot and cold periods of a few minutes each.

You can then move up to 5 minutes or completely showering cold.

Enjoy the cold embrace during your next shower and feel the benefits instantly!

Don’t feel like having a full body cold shower? Try this to start off instead:

You could simply put your face under streaming cold water or put it in a bucket of cold water. You will experience a reflex that is triggered when cold water contacts your face called the Mammalian Diving Reflex!

Then you can notice these changes happen in our body in the following 3 stages:

Heart rate slows down, this lessens the transportation of oxygen in the bloodstream to the limbs and more oxygen is used for the organs.
Capillary (i.e. smallest blood vessels) blood supply is stopped, leaving less blood circulation to the fingers, toes and then the limbs.
Your blood starts shifting to your brain, heart and lungs.

Share your experiences with us below in the comments or below the facebook/twitter post!

Top 5 Happiness Boosters to Feel Happy Right Now

“What do I really need to be happy and how much?” Yes, I was seriously asking myself this happiness question today and of course, I was hoping for the answer: Tons of chocolate.

We all want it, right? We all want to be happy and to get to know the secret keys to non-stop happiness. In Francois Lelord’s ‘Hector and the search for happiness‘ the travelling psychiatrist discovers happiness keys. Receiving money or the consumption of loads of candies are not among those keys. Actually, British researchers revealed that 2000 bars of chocolate (!) are necessary to generate the same brain stimulation as just seeing somebody smile. Even more: Smiling is also just as stimulating as getting 16,000 pounds in cash.

With the science of positive psychology, mainstream psychology has changed direction. After many years of fixing and classifying complaints, in positive psychology we are building on our strengths and investigating what makes life flourishing and fulfilling.

Positive psychologists meta-analyzed 200 studies with 275,000 people worldwide and found that being happy leads to more success in almost every life domain, including work performance and relationships, health and creativity as well as longevity.

There are more than enough reasons to get happier. But how do you become a happier person? With mobile applications such as Happify and Happier which translate innovations from science into games and challenges a lot of people became happier. A whole movement has started with the great initiative ‘Action for Happiness’ supporting people with practical actions to build a happier and more caring society.

Top 5 Happiness Boosters

Let’s see what we can learn from research to create more happy moments in our daily routines. These are our Top 5 happiness boosters to put on top of your to-do list if you want to experience happiness right now.

1. Being in the here and now

We spend nearly 50 percent of our waking hours thinking about something other than what we are actually doing. Mind-wandering makes us unhappy. According to research from Harvard University we are least happy when we rest, work and use a home computer. However, we are happiest when we exercise, make love and are engaged in a conversation. As a matter of fact, it’s more about how much we are present rather then what we are doing. In other words, our first key to creating happy moments is mindfulness. Let’s bring our full attention to this precious moment!

2. Acts of Kindness

Spreading kindness is more than just a good thing to do towards others. Research confirms that there is a ‘positive feedback loop’ between kindness and happiness. Doing a kind act for somebody such as helping out a friend makes you happier. At the same time, the happier you feel, the more likely you are to do something kind.

3. Gratitude

Be thankful for what you have. Telling a person who inspires us or who is simply there for us that we are thankful for this is a real happiness enhancer. Plus, somebody else is getting happier too. Have a look at how Soulpancake made these people happy by simply telling them to express gratitude.

4. Smile First

Smile and laugh out loud! How many times have you actually smiled today? Most of us go through the day (aka sit in front of a computer) with wrinkled eye brows and grumpy faces without even noticing. The so-called ‘facial feedback’ makes sure that our facial expression tells our brain how we feel. In other words, the more we laugh, the happier we are.

Get yourself a serious hysterical laughter and treat yourself to some stomach-muscle-ache giggles. Watch that movie which makes you cry out of laughter or call that crazy funny friend of yours. Whatever makes you laugh, do it!

In case you found your eyebrows wrinkled and don’t have a spontaneous idea to change that:

3 Reasons You Should Ditch Conventional Deodorant And How To Make Your Own!

There are many benefits to making your own deodorant. Firstly, you save money by not paying for branded product’s marketing campaigns and other costs that are not needed when you make your own product! You simply need the base ingredients and you can add your own personalized touch to it! Secondly, there are many harmful added ingredients in conventional deodorants.

5 Harmful Ingredients in Deodorant

Here are 5 common harmful ingredients used in conventional deodorant – and in many other skin care products:

One of the most used harmful ingredient in deodorant is aluminum. It is used to block the sweat that is escaping the pores. Aluminum has been linked to breast cancer in women and prostate cancer in men in several studies.

Concerning breast cancer, the added concern lies in the close proximity of the armpit to the breast tissue. Aluminum is known to be an estrogenic, which means that it acts as the female hormone estrogen. Estrogen promotes breast growth, which can lead to cancerous overgrowth when there is an access.

Another ingredient that some people are familiar with is paraben. It is in most beauty and care products found in stores in the form of methylparaben, propylparaben, butylparaben or benzylparaben. These compounds, similarly to aluminium, are estrogenic as well. They can disrupt hormone balances in our bodies.

A third harmful ingredient in many conventional deodorant and other skin care products is propylene glycol (PG). It is a compound that helps to make skin care products easier absorbed by the skin. It is a cheap way to give a softer consistency to cosmetic products and it is even used in processed foods.

It is questioned by consumer safety advocates if it is safe in small amounts, since in large quantities it damages the liver, heart and nervous system. In deodorant higher concentrates of PG are used than in other skin care products.

Phthalates have been linked to various health issues. They act as hormone disruptors and increase the risk for cell mutations. High phthalate levels in women of child bearing age are linked to an increased risk of birth defects.

The synthetic antibacterial compound Triclosan is registered by the US Environmental Protection Agency (EPA) as a pesticide and it is classified as a chlorophenol – chemicals suspected of causing cancer in humans. It is also a hormone disruptor, which in the long run can decrease fertility, change genetic material and increase the risk for birth defects.

And thirdly, when we buy products that are ultimately bad for our health we are actually supporting the manufacturing of these products. This way we are contributing to the public health issue of more chemicals in our every day products, environment and our bodies… So by opting out and making your own deodorant – or buying one that is health-conscious and environmentally-friendly, you are making a statement that you care about the health of others and yourself. Who doesn’t love that? 🙂

As we’ve shown you how it is both better for your physical, mental health and financial health, now let us reveal how to make your own deodorant from ingredients that you might already have in your home! With just 3 base ingredients and in 3 simple steps!

TIP! Since it’s easy to make large batches, you can hand it out to your friends. It will be a unique and caring gift!

You will need…

An empty container (e.g. a lip balm container)
6 table spoons of coconut oil
4 table spoons of baking soda
4 table spoons of corn starch e.g. maizena
Personal touch: A few drops of your favorite essential oil for fragrance (e.g. rose, lavender, eucalyptus)

Step one:

In a pan let the coconut oil melt on a low temperature. Make sure it does not boil; this step is simply to make the coconut oil liquid so that the other ingredients can be mixed into it.

Step two:

Add the baking soda, corn starch and essential oil into the melted coconut oil and stir until completely blended.

Step three:

Pour the mixture into the containers. And put it in the fridge to let it cool and solidify.

Voila! Your harm-free and health conscious deodorant! — Voila! Your harm-free deodorant!

That’s it! Enjoy your homemade, health-conscious deodorant!

Connecting Through Acroyoga: 5 Reasons to Try It (+ Videos)

What happens if you combine yoga, acrobatics and Thai massage? Acroyoga is born!

It is a very new sport, with the term used for the first time in 1999 by Acroyoga Montreal in Canada. In its beginning stage it was used in performance arts and dance. Later in 2003, Jenny Sauer-Klein and Jason Nemer from Acroyoga practice incorporated healing arts.

Acroyoga is a type of partner yoga combining concepts of acrobatics with yogic principles. The practice consists of three persons, one taking the role of a so-called flyer, the other functions as a base and a third person is the spotter. The base assists the flyer in various poses and the spotter supervises the movements and can help if the base and the flyer are unstable.

The base can assist the flyer in stretches and can knead him or her – these practices are used during Thai massage. Primarily, the base’s legs, core and arms get strengthened and depending on the flyer’s position their back is released, muscles are stretched and strengthened.

5 reasons to do Acroyoga

1. Every Body can do it! Yes, you too!

Have you ever seen people doing acroyoga and thought it is only for acrobats? Did you think that only flexible, strong and daring people can do it? Nope! Most of acroyoga’s magic lies in the bone stacking technique. This means that basically every body type can be lifted since much of the stability lies in the structure.

2. It’s especially rewarding for beginners!

It can be done by every level of experience. You learn while doing it, so there is no reason to think you are not good enough to do it. Seeing impressive-looking lifts may seem intimidating, but only by trying, making mistakes, practicing more and more you will eventually be able to do these poses!

3. It’s a fun way to get fit!

Doing yoga and acrobatics simultaneously helps to strengthen the body by using the benefits of both sports. The yogic practice of synchronizing the breath with the movement helps to oxygenate the body and increases focus, which in turn helps with balancing to successfully do the poses. The Acroyoga practice helps to build stronger arms, legs and core and it lengthens and stretches the spine.

4. Getting out of your comfort zone!

It is not just a workout that will make you more flexible, balanced and strong. Doing new challenging activities helps to boost self-confidence.

Going to an acroyoga class or meet-up does not mean you have to bring a partner. As long as there are more than two people, acroyoga can be done! It is wonderful to see couples, friends and people that just have met trying new, challenging things together. Between people bonds are made or strengthened and a great environment to overcome boundaries together is set.

5. It improves understanding between one another and builds community

You have to feel the other person to form a stable structure and to lift him or her up. Understanding the other person’s body teaches you about him or her. Both flyer and base are dependent on one another to make the movements work. Otherwise the flyer will fall on the base, which nobody wants!

Communication and trust form the basis to successfully doing acroyoga. Many people may agree that those are also the basis for a healthy relationship. To zoom out this understanding, good relationships between groups of people helps to form healthy communities!

Have a look at these beautiful acroyoga videos:

Ready to start flying?

Here is an Introduction and a youtube learning series to get started!

For A Better Future: 5 Things We Can Learn From Ecovillages

First of all, what are ecovillages? Here is a wonderful quote that explains what ecovillages are in a nut shell:

“Ecovillages are human-scale, full-featured settlements in which human activities are harmlessly integrated into the natural world in a way that is supportive of healthy human development, and can be successfully continued into the indefinite future.” – Gilman

The way we live and what we do daily, changes the world. Every small and big step counts. The idea of starting or joining an ecovillage is an attractive idea for people looking for ways to better the world. The opportunity to be a part of a meaningful and intentional way of contributing to the planet is an exciting thought.

66% of world’s people in 2050 are expected to live in urban areas, rising from 54% in 2014. Sustainable urban development has to find ways to adapt to this increase. Ecovillages have an important part in this since they are working on finding and experimenting with different ways to live sustainable. Their example can have a real impact on the course of global sustainability.

5 things we can learn from ecovillages

Here are 5 things we can learn from ecovillages:

1. Economic sustainability

Ecovillages not only wish to change their environmental impact but how their economy works as well. Their economic goals encompass community self-reliance, sustainability and social justice.

2. Sustainable building

The focus of the houses are to live as energy-efficient as possible with a low footprint on the environment. Recycled or local resources and sustainable materials – such as straw bale, hemp – are used with a focus on high insulation and durability.

3. Renewable energy use

The ultimate goal is to use less energy than is produced by the ecovillage. This is reached by ingenuity and using renewable resources (solar, wind, water, bio-gas etc.) as well as reducing the energy consumption.

4. Sustainable agriculture

Simply put, sustainable agriculture is the production of food, plant or animal products using farming methods that protect the environment, public health, human communities, and animal welfare.

5. Community living: shared space and sharing skills

Every eco-community consists of a different group of people and therefore have different social ideals. The main common goal is to increase face-to-face organisation as well as interaction in a setting where people can thrive and develop their potentials. Sharing skills takes place with the prospect of bettering the community and therefore their quality of living.

In following posts we will take you on a journey to explore how ecovillages master these points, featuring one ecovillage in each article. In the meanwhile, we recommend to watch this video by the Global Ecovillage Network:

How To Get Omega-3 Without Killing Fish

Most of us know about omega-3 fatty acids and that they are great for our health – if we get enough of them. What most of us don’t know is why they are so important and how we can best get them. However, with the improvement of our own health we don’t want to wreck the health of the planet. Let have a look at how to get omega-3s whilst taking into account sustainability…

This is why omega-3 is important

First of all, what is the importance of omega-3s? Omega-3 fatty acids and omega-6 fatty acids are essential polyunsaturated fatty acids (PUFA). Our bodies do not produce these essential fatty acids. This means we have to obtain them from our diets or through supplementation.

There a different types of omega-3s. Alpha-linolenic acid (ALA) is an omega-3 fatty acid that converts in the body to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In the image below the health benefits of EPA and DHA are shown.

Health benefits of omega-3

Simply put, omega-3s are highly important for our health. They are said to boost brain function, improve skin condition, promote weight loss, counter depression and promote longevity. Omega-6s are important for our health as well, but in excess they promote inflammation in the body. For a healthy state in the body, an adequate balance between these fatty acids is necessary.

In modern western diets most people do not have the right balance between omega-3 and omega-6 fatty acids. The ratio of omega-3s and omega-6s in the body should be around 1:1, however, in western diets it was found in a study from 2006 to be 1:16!

This means that we ingest way too much omega-6 from refined vegetable oils and processed food and not enough omega-3.

Where to find Omega-3

You can find Omega-3 in fatty fish (go for sustainable fish), algae-based foods such as nori sheets, flaxseeds (or flaxseed oil) and hempseeds (or hempseed oil) and smaller amounts in eggs, strawberry, kiwi and broccoli.

Another way to get more omega-3 is by taking supplements. These can be taken in the form of algae oil, flaxseed oil, fish oil and kril oil. We will go on further into the difference between the consequences of taking fish oil versus taking algae oil.

Fish oil is derived from the bodily tissues of oily fish. It contains the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaeonic acid (DHA). The fish -that is used as the source of the fish oil- does not produce omega-3 fatty acids but accumulates it by consuming algae directly or through prey fish that contain omega-3 fatty acids. This realization brought us to the next point…

Best choice for Omega-3: Algae Oil

What is the BEST choice?… Algae Oil!

In the documentary from 2009 called ‘At the end of the line’ the trend on global fishing is shown. It shows that there is an increasing demand for fish has lead to a shift in the ocean’s eco-systems. This shift has various hazardous effects on our planet and consequently the health of our children. Have a look at this infographic to understand overfishing in 1 minute.

Since the fish get the omega-3 from the algae, we could be taking algae instead of fishing the oceans dry! Luckily, algae are abundantly available. Algae oil is the environmentally friendly and animal friendly choice to improve your omega-3 and omega-6 balance. Why not skip the step where the fish eats the algae and simply eat the algae ourselves? Great for the world, great for you!

fish-chain-omega-3-for-web — Source: http://cellana.com/products/renew-omega-3/

Hooping Yourself Healthy: 4 Reasons To Start Today (+ Videos)

Hula Hooping as a fun yet effective workout? Even the Egyptians and ancient Greeks spinned hoops not only for fun but also for their fitness. According to a study by the American Council of Exercise (ACE) up to 600 calories can be burned in one hour of hula hooping. Advocats of hooping claim that it’s good for your core strenght, flexibility, cardiovascular endurance, calorie burn, and a positive self-image.

We joined a hooping workshop at the Hoopla!Berlin and we have to admit that it is a workout worth trying as it includes lots of laughs and a blissful experience if you get the flow (hooping jargon 😉 ). Hooping can be a great way to bring more fun moments into your daily life. If you are not so much into athletics or ‘boring’ gym workouts, Hula Hooping can be a very attractive alternative to still get your body moving.

4 reasons to start Hula Hooping

1. Improved posture

Sitting all day long in front of a computer is a killer for a beautiful and healthy posture. The rhythmic rotating movements help you with mobilizing your spinal joints. Besides, to be able to spin the hoop around your waist, a good posture is essential as a straight posture allows the hoop to rotate properly. You will be practising to straighten your back in a playful way.

2. Body awareness

Hip-shaking, using your arms for some isolations, flipping and flowing. You will be surprised how much your body thanks you while you discover movements you have never done before. It teaches you a whole new sense of body awareness.

3. Fresh air

Spring is back! For hooping, all you need is a hoop (of course!) and enough room. So it’s perfect to do it outdoors! Hooping will give you yet another reason to hit the park, visit your parents (to get into a garden) or if you like total privacy to finally kick out stuff and clean up your home.

4. The Happy Factor

We have tried it for you and we can ensure you it’s great fun and the constant smile on your face ensures positivity all over your body. It is hard to not fall in love and get hooked on learning some hooping tricks…and if you practice for a while it will look just beautiful!

We want to share with you our favorite selection of Hula Hooping videos.

Put these on if you need a break and be prepared for some mood-enhancing, entertaining and inspiring twirls!

Pharrell Happy Hoop: (You probably know her, still can’t watch her enough)

One Hoop:

Soul Food Passion Fruit:

BangBang HoopDance:

Big Hoop Berlin: (the performance starts at 11:48)

How To Combat Procrastination And Get Back In Control

Do you have difficulties meeting appointments? Or stress about deadlines or just can’t get it done? Do you feel you could do better if you just could get back in control? Would you like to stand above things and still enjoy (student) life? Then this article is for you.

Beat Procrastination: ‘Prevent Stress and Save Energy!’

Research studies found that students report to smoke more, consume more coffee and junk while skipping sports and cleaning sessions in examination period. It’s not surprising that stress is our biggest enemy when it comes to improving self-control, in particular procrastination. According to the Resource Model of Self-control, managing stress requires lots of energy and depletes our limited regulatory resources. Therefore, it is essential to prevent stress escalation. We collected some science-proved, useful tips that will empower you to improve self-control and be at your best.

Let’s get organized: ditch procrastination and save some energy for the good stuff!

1. Scheduled and Prioritized To-Do-List

Make use of a to-do-list which includes every single detail you have to do. It will work out much better if you include a study schedule here as well. That is, make sure you also plan in what you have to learn and not just that you have to learn. You will want to prioritize what’s urgent and what’s important on it. Then write everything down in your agenda and schedule exactly when you plan to do what. This way you won’t have to make any decisions during the day on what best to do when. This will save you lots of energy that you will need for the studying itself and procrastination will be past.

2. Earlier Deadlines

We all know the moment when you tell yourself that if you would have just one more day it would be all perfect. Simply put deadlines earlier for yourself, write them in your agenda and take them seriously even if it seems silly to you. It will give you that extra time. Plus: You will feel ridiculously heroic when celebrating your paper while everyone else is still stressed out.

3. Create an If-Then Mantra!

Research found that as an effective strategy using so-called implementation intentions is very helpful. Here are examples of how to formulate good ones:
‘If I have finished my dinner, I will do 30 minutes of research.’ or ‘Every time before I go to sleep I have a look at my schedule for the next days. ‘
When making up your own If-Then mantra make sure you cover the when/where and how in order to make your mantra work. After a while you will automatically do it without requiring any energy to remember it and get more efficient.

Bye, bye procrastination!

With these three simple tips you will be on top of things, won’t miss any meeting or deadline again and will have a much more enjoyable, stress-free study or work time.

References:

Brown, K. W., & Ryan, R. M. (2004). Fostering healthy self-regulation from within and without: A self-determination theory perspective. In A. P. Linley & S. Joseph (Eds.), Positive psychology in practice (pp. 105-124). New Jersey: John Wiley & Sons, Inc.

Gollwitzer, P.M. (1999). Implementation intentions. Strong effects of simple plans. American Psychologist, 54, 493–503.

Inzlicht, M., & Schmeichel, B. J. (2012). What is ego depletion? Toward a mechanistic revision of the resource model of self-control. Perspectives on Psychological Science, 7, 450-463.

Muraven, M., & Baumeister, R.F. (2000). Self-regulation and depletion of limited resources: Does self-control resemble a muscle? Psychological Bulletin, 126(2), 247-259.

Oaten, M., & Cheng, K. (2006). Improved self-control: The benefits of a regular program of academic study. Basic and Applied Social Psychology, 28, 1-16.

Webb, T. L., & Sheeran, P. (2003). Can implementation intentions help to overcome egodepletion? Journal of Experimental Social Psychology, 39, 279-286.

Easy And Powerful Wake-up Smoothie

Have you ever felt sluggish in the morning? Haven’t we all? Sometimes the right breakfast can flip your mood from ‘No, I’m too tired.’ to ‘Yeah!!! Let’s go!’. Try out our Wellconnected nutrient-dense, powerful, energizing and easy wake-up smoothie! This blend of awesomeness will power you up for an energized day!

What you need for the wake-up smoothie

In this table the amounts needed and the health benefits of the ingredients are listed.

These are your ingredients for the smoothie:

Banana	1	High in fiber, potassium, vitamin C and B6; helps hearth health, boosts mood
Frozen mango	100 gram	Digestion due to high fiber content, vit. K, beta-caroteen (asthma prevention potential)
Spinach	2 big handfuls	High in iron and magnesium, high in chlorophyll (cancer prevention potential)
Parsley	1 small handful	Detoxifying for kidneys, prevents bloodclots
Cucumber	1/3	Hydrating, vitamin K for bone health
Lemon juice	1/2	Antibacterial, antiviral, immune boosting
Organic lemon with skin	1 slice	Rind contains 5-10x more vitamins than the lemon juice
Celery stick	1	High in antioxidants, vit. K, A, Potassium
Water	100 ml (half a glass)	Hydration

Spice it up with:

¼ teaspoon of cayenne pepper	Stimulates digestion; increases saliva production, flow of enzymes and aids to metabolize foods and eliminate toxins
½ teaspoon of curcuma	Allergy fighting, Anti-cancer, Eye health
Pinch of black pepper	Necessary for the bioavailability of curcuma
1 teaspoon Maca powder	Vit. B, C, E, calcium, zinc, iron, magnesium, boosts sexual health and women’s health

Enjoy your morning blast of nutrients and energy!

Sources:

http://www.livestrong.com/article/409266-healthy-effects-of-parsley/

http://www.medicalnewstoday.com/articles/270609.php

http://www.mindbodygreen.com/0-7511/lemon-peels-the-cheapest-investment-in-your-health.html

http://www.webmd.com/vitamins-supplements/ingredientmono-545-lemon.aspx?activeingredientid=545&activeingredientname=lemon

http://www.medicalnewstoday.com/articles/283006.php

http://www.medicalnewstoday.com/articles/275921.php

http://www.medicalnewstoday.com/articles/271157.php

http://www.healwithfood.org/health-benefits/turmeric-root-powder.php

http://www.globalhealingcenter.com/natural-health/benefits-of-cayenne-pepper/

http://www.turmericforhealth.com/turmeric-benefits/health-benefits-of-black-pepper-and-turmeric

http://www.vegkitchen.com/nutrition/7-top-health-benefits-of-maca/