Hydrate and detox your body

Hydrate and detox your body

Friday 22 June 2018

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Hydration is the most important thing and even more if you are exercising regularly.
One of the things I found out the hard way was that you should hydrate before and after workout because, and trust me when I say this, dehydration is not a pleasant thing to experience.

So after my unfortunate mistake I have come up with ways I can make my water more interesting and tasty and stay on top of my game. One thing I do when I workout is I take small sips of water throughout the workout , instead of of one big load that will only make it hard for you to bounce on the treadmill. Listen to your body and when it tells you it is thirsty stop whatever you are doing and go take a sip, believe me it is important because if you ignore that call your general performance will drop significantly and you risk getting dehydrated.


Of course first thing's first, Lets start with flushing detox.
The perfect time for this in early in the morning, straight after you wake up. Take a big( yes, a big) glass of water and add one lemon. Wait a little bit. I usually prepare my breakfast while the lemon kicks in. Then I energise with some protein rich breakfast and only after this little ritual it is Okay to have coffee. You do not want to upset your tummy by having caffeine first thing in the morning on an empty stomach.
I have done this and well sickness is not pleasant too.

If you do not like the taste of your lemon water you can add some honey or a spice that you like for that tasty twist you so desire.

Rosemary, Mint, maybe basil or a cucumber for some fresh taste. Whatever you prefer, of course experimentation is necessary in order to find what suits your taste buds. I think I do not mind the clean lemon water anymore, it kind of grow on you, especially if you know it is doing you some pretty good favours.

If you are finding hard to hydrate during the day maybe you can consider an infused water. You know kind of like juice but healthier. And you can have so much fun with it too. You can mix pretty much whatever you want. It gives a subtle taste to your water and hopefully will make it more desirable for you.

I have read in so many articles that a three litres of water are essential, but I find this a bit silly as you will probably spend your day in the toilet . For me the correct amount depends on your body weight and height and how you generally feel. Our bodies are so clever, they do find ways of letting us know what they need. Just pay attention to your own body and never ignore it.

Yep, even if you want some junk food, allow yourself a cheat meal once in a while.

Heres an example of a simple "recipe" if I may say, for a detox water. If you are on a hurry just add everything in your "to go" bottle and its ready for you to consume on your way to work or whatever you are heading.

You will notice though that Lemon, cucumber and mint are the usual suspects and then everything else is an extra you can play with.

Another way of hydrating and getting nutrients is with smoothies.
One of my favourite ones that I use to make like crazy has as a main ingredients: Spirulina. 

Spirulina: the seaweed super food 

Spirulina is one of the oldest life forms on Earth. In fact, this blue-green microalgae is partly responsible for producing the oxygen in the planet's atmosphere that billions of years ago allowed the planet's originating life forms to develop. Spirulina is the world's first superfood, and one of the most nutrient-rich foods on Earth.

Spirulina has between 55 and 70% protein (more than beef, chicken, and soybeans), 8 essential and 10 non-essential amino acids, as well as high levels of gamma-linolenic acid (GLA), beta-carotene, linoleic acid, arachidonic acid, vitamin B12, iron, calcium, phosphorus, nucleic acids RNA & DNA, chlorophyll, and phycocyanin, a pigment-protein complex that is found only in blue-green algae. 

Why is it good to have it once in a while

Spirulina provides a wide range of health benefits almost immediately upon ingestion. It provides a near-instantaneous boost to one's energy, while helping to improve endurance and reduce fatigue. It helps improve the immune system, and provides exceptional support for the heart, liver, and kidneys. Spirulina is also a natural detoxifier, oxygenating the blood, and helping cleanse the body of toxins and other impurities that may be causing illnesses or other health complications.

Spirulina is also a natural appetite suppressant, and it helps to improve the body's digestive system. It also has very powerful antioxidant properties and it helps to balance the body's pH, thereby reducing inflammation throughout the body in a safe and chemical-free way.


Note: Because of its high protein your body will need extra water to help it absorb the green super food. 
Or you can just not take it every day but once in a while. If you do take it every day you can just measure small doses or drink extra water.

I certainly don't drink it religiously every morning, sometimes I am in a mood for it other times i am not. Again listen to your body. If you are in a mood for something super healthy and boosting Spirulina is a good choice.

Here is the recipe for that Spirulina kick ass smoothie:

• The water from a young fresh coconut (or half a glass of coconut water)
• Half a glass Goat or Almond milk
• 1 Tablespoon Acai powder
• 1 Tablespoon Goji Berries
• 1 Tablespoon Spirulina
• 1 Tablespoon Raw Cacao powder
• 1 Tablespoon Maca Powder
• 1 Tablespoon Chia Seeds
• 1 Tablespoon Raw Vegan Protein Powder
• 1 Tablespoon of Coconut Oil

Combine all the ingredients in a blender and enjoy.

Other super food powders you can experiment with and mix in your smoothies breakfast bowls :

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Why exercise is so important for our Mental Health and Wellbeing

Why exercise is so important for our Mental Health and Wellbeing

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What's the most transformative thing that you can do for your brain today? Exercise! 
- says neuroscientist Wendy Suzuki. 
Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzheimer's.

Not many people understand what an immediate positive effect exercising has on our brains and most importantly on our mood and ability to focus.
Not only that but in the long run, it can actually protect us from depression, memory loss, and various diseases.

And as Wendy Suzuki's s personal experience in the gym I know a lot of people feel the same way including me. 

From my first class at the gym, I felt how my mood improved, and with each visit I was feeling better and better, this is whats essentially keeps you going back as well. It is like a happy drug that makes your entire being happier.

And that is not all, You also notice that you are gradually getting stronger and more focused in your daily activities. Your body changes that are for sure but not many people realize that along with that your brain changes as well.

One of the things I noticed only after a month regularly going to the gym was that I was able not only to focus but to maintain my attention for longer then I was able to before and my long term memory improved significantly. 
It sure feels good. Just like Suzuki states in her research: " Exercise has such positive effects on our brains: better mood, better energy, better memory, better attention"

"Exercise is the most transformative thing you can do for your health that has an immediate positive effect on your brain. Just from a single workout, you will immediately increase levels of neurotransmitters, like dopamine, serotonin, and noradrenaline. Which is the reason for your better mood after your workout and your ability to shift attention and focus quicker that will last for at least two hours. " says Suzuki.

And by changing the exercise regime by increasing the cardiorespiratory function, we get the long-lasting effects, made possible by the fact that physical activity changes the brain's anatomy, physiology, and function.

What Wendy also says is that the longer and regularly you exercise the bigger and stronger your hippocampus and prefrontal cortex gets. These are basically producing new brain cells that expand and are accountable for your good mood, better focus, and attention for longer. And the biggest benefit of these two areas being stronger is that they are most susceptible to neurodegenerative diseases and normal cognitive decline in aging.
Regular exercise is not going to cure any possible diseases but it is most certainly going to protect your brain and body from them by decreasing significantly your chances of having one. " It will take a longer time for any of this disease to actually have an effect," says Suzuki.

Suzuki also suggests what most people already know: Hit the gym at least 3,4 times a weak for a minimum amount of 30 minutes per session. Mix it up with some aerobic or cardio that will get your heart rate up too.






You can watch her TED talk via the link  Here



It is great that more people are realizing the importance of physical activity. And that it is not only how good your body looks but how good you feel and how healthy you are because of it. 

Do not delay it and if you are finding hard to go just think of the million ways you get to play with your outfit. Whatever floats your boat, as long as you are there working those muscles.

x

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Why caring after bees is so important for the planet and us

Why caring after bees is so important for the planet and us

Tuesday 19 June 2018

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BEE LOVE

I don't like many creatures from the insect family but bees are my top favorite. 

These beautiful and fascinating little insects are vital to a healthy environment and economy.

And here is why and how you can help in saving more bees and taking a step in making the world a better place for us and the new generations to come.

We may take them and other pollinators like butterflies and overflies for granted, but they are vital for stable, healthy food supplies.

They are key to the varied, colorful, and nutritious diets we all need and have come to expect.

Bees are perfectly adapted to pollinate, helping plants grow, breed, and produce food. They do so by transferring pollen between flowering plants and so keep the cycle of life turning.

The vas majority of plants we need for food rely on pollination, especially by bees: from almonds, vanilla, and apples to squashes. Bees also pollinate 80% of the wildflowers in Europe, so our countryside would not be so beautiful and interesting without them.

Unfortunately for us and the planet that needs these little savers so badly, bees are in serious trouble and not many people have paid the right attention to the problem.

Thankfully there is a growing public and political concern at bee decline across the world.

The decline is caused by a combination of stresses:

from loss of their habitat and food sources to exposure to pesticides and the effects of climate change.

More than ever before, we need to recognize the importance of bees to nature and to our lives. And we need to turn that into action to ensure they don't just survive but thrive.

There are so many ways we can support the bees:

from planting more flowers to going to the next level and engaging in beekeeping or by donating to various charities.

I have always admired highly beekeepers, it is a wonderful way to help the bees, contribute to the good of the planet and world and treat family and community to the wonderfully healthy honey.

Bee Info: 

Not all bees are the same. There are over 20 000 known species of bee globally. Around 270 of them have been recorded in the UK. And only 1 of these is the famous Honeybee.

Most Honeybees are kept by beekeepers in colonies of managed hives and the rest are wild, including 25 bumblebees species and more than 220 types of solitary bee.

Thanks to bees we can enjoy a range of foods from apples and pears to coffee and vanilla. And if you are wearing cotton, that's many because the cotton plant your threads came from was pollinated. Guess who?

More than 90% of the leading global crop types are visited by bees. 

(IPBES Pollinators, Pollination, and Food Production The Intergovernmental Science-Policy Platform on Biodiversity and Ecosystem Services)

So what is Pollination? 

It is a process or a journey shall I better say.

Bees gather pollen to stock their nests as food for their young. They have a special feature to collect it too. Like Branched hairs called 'scope" or combs of bristles called 'pollen baskets' on their legs. As bees visit plants seeking food, pollen catches on their bodies and passes between plants, fertilizing them, which basically is the Pollination itself.

 Many bees have different characteristics that make them suited to pollinate certain plants.

The early bumblebee's small size and agility allow it to enter plants with drooping flowers such as comfrey. Garden bumblebees are better at pollinating the deep flowers of Honeysuckle( I love that flower so much)  and foxgloves than most other species because their long tongue can reach deep inside them.

Many farmers rely on a diversity of bees to pollinate their produce.

Commercial apple growers benefit from the free pollination services of the Red mason bee. This species can be 120 times more efficient at pollinating apple blossoms than honeybees.

There is evidence that natural pollination by the right type of bee improves the quality of the crop, from its nutritional value to its shelf life. Bumblebees and solitary bees feed on different parts of the strawberry flower and in combination they produce bigger, juicier, and more evenly- shaped strawberries.

In a world, without bees, we would probably survive. But our existence would be more precarious and our diets would be dull, poorer, and less nutritious. And not just for want of honey. 

Loss of pollinators could lead to lower availability of crops and wild plants that provide essential micro-nutrients for human diets, impacting health and nutritional security and risking increased numbers of people suffering from A, Iron, and Folate deficiency.

-IPBES

Governments and food producers talk a lot about food security, yet without bees, our food supply would be insecure. The United Nations Food and Agriculture Organisation ( FAO) identified encouraging pollinators, particularly bees, as one of the best sustainable ways to boost food security and support sustainable farming.

All this natural crop pollination fills pockets as well as our bellies. The global market value linked to pollinators is between $235 billion and $557 billion each year.

In the UK alone, the services of bees and other pollinators are worth £691 million a year, in terms of the value of the crops they pollinate. It would cost the UK at least £1.8 billion a year to employ people to do the work of these pollinators, and bees do it for free.

Yet I feel governments do not value enough these hard workers that bring them so much profit.

Bees are a fantastic symbol of nature. The fact that they are in trouble is a sign that our natural environment is not in the good shape it should be.

Pollinators allow plants to fruit, set seed, and breed. This, in turn, provides food and habitat for a range of other creatures. The health of our natural ecosystems is fundamentally linked to the health of our bees.

Maintaining our native flora also depends on healthy pollinator populations. This includes wildflowers such as poppies, cornflowers, and bluebells, as well as trees and shrubs. The close relationship between pollinators and the plants they pollinate is evident in the parallel declines seen across the UK and Europe. 76% of plants preferred by bumblebees have declined in recent decades, with 71% seeing contractions in their geographical range.

Don't forget Bluebell and Honeysuckle

One of the very important things we should be teaching the coming generations of youngsters is looking after our environment with love and honest care, as we do rely on its benefits.

*Material sourced from "Friends of the Earth" 

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Strike a pose

Strike a pose

Saturday 2 June 2018

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Stretching before and after an exercise is a good way to keep your muscle soreness at bay.
You will find that a lot of the yoga poses are perfect for that.Why not even go to a full hour class after your workout.

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London Walks

London Walks

Monday 28 May 2018

London, UK

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 With the lovely weather stepping in , I can not help but suggest some lovely places to go and enjoy this beautiful city. One of my favourite locations in London is Portobello Road! Iconic and diverse, the vibe there is so strong that you wont be able not to fall in love with the markets, cafes and interesting vintage shops. Not to mention one of Kate Moss's favourite shops is located there.
And here is my recommendation for a place where you can grab a bite. Georges is a fish and chips shop loved even by Jamie Oliver and many celebrities, you can see some of their photographs hanging on the wall when you first step in from the door.

Another location worth hanging around is beautiful Chelsea, in particular Sloane Square and pathways and parks next to the river. If you decide to take a stroll down Kings Road, coming from Sloane Square station, make sure to stop by Joe and The Juice. Super food smoothies and shakes with the opportunity to sit outside and enjoy the sun.  Going for a bike ride is always an amazing idea! Also as currently The Chelsea Flower Show takes place, almost every shop has a cute flower window display and the whole road is suddenly transformed into this fairy like place.

Leave a comment and share with us which is your favourite place in London.

On a more serious note, If you fancy getting to know London from another more different time, I suggest You get yourself "Night walks"

But be aware it is in the style of the author, so nothing pinky and romantic. It is rather realistically dramatic.

Dickens describes his time as an insomniac, when he decided to cure himself by walking through London in the small hours, and discovered homelessness and vice on the streets.

I feel it is a very interesting contrast of what London can offer.

Shop here: Night Walks (Penguin Great Ideas)

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Chelsea in Bloom

Chelsea in Bloom

Wednesday 23 May 2018

81 Fulham Rd, Chelsea, London SW3 6RD, UK

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It always pleases me to see an opportunity to gaze upon something so beautiful. All the colours and arrangements. This is what I call and Inspiration. You can easily get ideas how to mix and match and arrange your home for that dreamy/spring like feel

No , this is not the Chelsea Flower Show. Although I do recommend you visit this amazing event as they have the coolest flower designs you can see in town. This here is "Just" the gorgeous display of the flower shop at the Michelin  Building. Couldn't help but snap these lovely peonies while passing by. I have never been a huge fan of anything but roses and lilies but my relocation to the UK have definitely broadened my horizons in the Flora and Fauna world.

Looking at the pinks and violets I cant help but picture them in a lovely arranged centrepiece on my table. Or even scattered around the house as a single branches  spreading scent from every corner. Dreamy!

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