5 Tips on Living an Ayurvedic Lifestyle
Ayurveda is a holistic, natural, and lifestyle-oriented medicine over 2,000 years old. It's been
one of India's most respected systems of medicine for centuries. Now, it's making its Western
way too. It's not just a new way of thinking about health and wellness but also a way of life.
Indian culture is known for its beautiful, tranquil, self-sustaining villages where people live in
harmony, without the distractions and errands of the city. A lifestyle full of Ayurvedic principles
can be found in these rural settings. Indian culture is based on a whole host of practices and
beliefs, including Ayurveda.
1. Drink More Water
One of the most important Ayurvedic principles is that we are made up of 90% water. But
unfortunately, most people in the West drink way too much soda and other drinks filled with
refined sugar. This can lead to dehydration, one of the main causes of many diseases and
health problems. It's a good idea to drink at least 64 ounces (2 cups) a day to stay healthy and
strong. Water hydrates and keeps us healthy, but it also helps us flush out toxins from our
bodies by flushing them out through our urine. Ayurveda advocates a daily water intake of at
least 64 ounces.
2. Eat a Healthy Diet
The Western diet is full of unhealthy foods like white bread, processed foods, fried foods, fast
food burgers, etc. These foods lead to inflammation in the body which can eventually cause
diabetes, heart disease, cancer, and even Alzheimer's disease. It's very important to eat a
healthy diet full of fresh fruits, vegetables, and healthy fats. These foods are also high in
antioxidants which protect us from the damaging effects of free radicals. In contrast, processed
foods are full of preservatives which can cause inflammation and other health problems.
Therefore, it's best to eat more fresh fruits and vegetables with the highest concentrations of
antioxidants. You can also eat foods rich in antioxidants such as berries, cherries, dark
chocolate, garlic, ginger, grapes, pomegranates, spinach, turmeric, and wild-yeast fermented
foods like sourdough bread.
3. Use Locally Grown Products
The Western diet is full of foods that are not grown locally. This can lead to food poisoning and
many other health problems. It's best to eat foods grown or raised near you or in a particular
country/region. It would help if you also bought from local farmers'; markets and organic produce
stores where you can get fresh, unprocessed food. Also, when purchasing produce, try to
choose products that don't come from far away as they may have been shipped for days and
have traveled through many different countries. The longer a product has traveled, the more
likely it is to be contaminated with bacteria like E-coli which can cause disease.
4. Meditate and Introspect
Meditation helps you to heal the mind, body, and soul. It's a good idea to meditate daily to live a
healthy life. It also helps us cope with stress and anxiety, two of the main causes of many health
problems. When we are stressed or anxious, our bodies produce cortisol, one of the main
causes of many diseases such as heart disease, diabetes, and cancer. Meditation also helps us
stay calm and relaxed, so Ayurveda advocates a daily meditation practice for good health.
What is Vedic Meditation? Vedic Meditation is based on the ancient Indian spiritual knowledge of
Ayurveda. It's also known as Pranayama or Kriya Yoga. It's a natural way to improve our health
and well-being by creating a healthy mind, body, and soul balance.
5. Attend Ayurveda Retreats
Ayurveda retreats are great for those who want to improve their health and well-being. They
help us breathe better, detoxify our bodies, feel better, reduce stress and anxiety, and find
balance in our mind, body, and soul. The Ayurvedic approach is holistic, which means that it's
about food and how we live our day-to-day lives. It's a holistic lifestyle that includes our diet and
lifestyle.
Conclusion
Ayurveda is a natural way to improve your health and well-being. It's not about pills, herbs, and
supplements but about changing our lifestyle by eating fresh, unprocessed foods and practicing
Meditation. By eating healthy foods that are locally grown, meditating daily, and taking part in
Ayurveda retreats, we can improve our health, well-being, and life quality.
Featured image photo by Esther Verdú on Unsplash
What Can Chinese Art Teach Us about Healing?
By Sally Perkins
“Where the art of medicine is loved, there is also a love of humanity,” said Hippocrates, highlighting the fact that medicine is a creative as well as a scientific pursuit. Medical professionals, after all, have a range of tools, knowledge, and experience at hand but often, in order for all these to align in the correct balance, creative choices need to be made. Ancient Chinese art, like ancient writings, are a rich source of information about medical practises, some of which are still used with patients today. They are also testimony to the celebration of humanity in all its facets and an open window into the suffering and joy involved in illness and healing, respectively.
Suffering for a Higher Good
The work Moxibustion, a hanging scroll by the Song artist Li Tang, depicts an itinerant doctor conducting moxibustion - a form of heat therapy in which dried plant materials (moxa) are burned close to or on the surface of the skin, to invigorate the flow of Qi through the body and to eliminate toxins. In the beautifully detailed scroll, the man being treated contorts his face in pain and others hold onto him or try to accompany him during this difficult time. The work is not only illustrative of the importance of balanced Qi but also a symbol of the sacrifices that must be made to achieve it and the pain this can involve. In order to be healthy of mind and body, everything from one’s choice of diet to one’s breathing and exercise habits must work in unison since prevention is always better (and less painful) than cure.
Photo by The Harmony of the Eight Brocades
The Eight Brocades are a set of qigong exercises that focus on a different meridian, once again focusing on a different meridian to encourage the optimal flowing of qi through the body. The work Illustrated Album of the Eight Pieces of Brocade, created by an anonymous artist during the Qing dynasty (1644-1911) portrays the eight exercises as well as breathing exercises. In the illustrations, both the beauty of the human form and the peace and joy that result from prioritizing health, are evident. In some postures, the subjects open their mouths to breathe but also seem to smile, their mouths turned upwards and their eyes both concentrating and enjoying the moment they are in.
Recreating the Beauty of Ancient Chinese Art
Art in itself can be a means of healing. It can inspire one to lead a healthier lifestyle and aspire to a higher ideal of health - a holistic, all-encompassing state of body and mind, one in which Qi is unblocked. If you wish to follow the example laid out in ancient Chinese art, begin by drawing the human face and body, paying special attention to proportion and perspective. If you are a beginner to drawing and you wish to express pain, joy, peace, and other qualities through the eyes, take advantage of online resources to hone the basics of eye sketching. Basic steps include making and joining curved lines, adding the iris, and adding color and details. As your skills improve, you can start to include more people in your drawings and create more sophisticated compositions.
Following the Examples Set in Ancient Chinese Art
You can also visit exhibitions featuring medical and health subjects to enlighten you on how to lead a healthier life. From studying the different positions and breathing techniques of qi gong right through to learning more about healing herbs, diet, and traditional medicines, you can balance the vital force of energy within you and feel more invigorated. In this state, it is easier to embrace creativity in everything from your work to your leisure time.
Art and science have a strong link and nowhere is this more evident than in highly praised objects of ancient Chinese art. The latter displays suffering, treatment, and healing methods. It also shows the importance of breathing and exercise to strengthen the body and enable Qi to flow as it needs to.
Featured image photo by Lisanto 李奕良 on Unsplash - photo from Sanxia District, New Taipei City, Taiwan
Ancient Chinese Medicine Secrets For Younger Looking Skin
By Sally Perkins
Skin aging is a common concern among millions of people all over the world, and some people won't hesitate to spend a lot of money to keep their skin looking young. According to a survey, most people spend over 25 percent of their beauty maintenance budget on their face alone. Moreover, it was found that more women in their 30s choose to invest in anti-aging products and facial moisturizers than any other age group. Using pricey creams and serums may give your skin a youthful glow, but traditional Chinese medicine and therapies may be even better to prevent and combat wrinkles, fine lines, and other visible signs of skin aging. Here's are some ancient Chinese medicine secrets for younger looking skin.
Almonds to reduce fine lines
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Several factors, such as constant exposure to direct sunlight, lifestyle habits, and an unhealthy diet can cause skin aging. Having dry indoor air can also result in dry skin and make it look older than it really is. This is why it's important to increase the moisture in the air with a humidifier to keep your skin looking supple and young. Apart from adding humidity to your indoor air, another thing that you can do to keep your face smooth and wrinkle-free is to use almonds as part of your beauty regimen.
Almond oil has been used in ancient Chinese practices to help soothe and soften the skin. Since it contains Vitamin A, it can also stimulate the production of new skin cells and reduce fine lines. You can use a small amount of almond oil as a facial moisturizer, or use it as a makeup remover. You can also try using ground almonds as an overnight mask. Prepare an ancient Chinese skincare recipe by soaking almonds in water and peeling the brown skins off. Grind the peeled almonds and mix with one egg white. Apply to your face and leave it overnight; rinse it off in the morning with cool water to reduce fine lines.
Acupuncture for wrinkle-free skin
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Acupuncture can stimulate the body's healing responses, depending on where the needles are inserted. To improve wrinkles, an acupuncturist will insert needles in certain facial points to trigger the production of collagen in the body. Collagen is the most abundant protein in the human body, but as we age, our bodies produce less and less collagen, which can result in wrinkles and older looking skin. By increasing the body's collagen stores, acupuncture can help to give you that radiant glow that you once had. Avoid reversing the effects of facial acupuncture by limiting your exposure to direct sunlight, avoiding smoking, and refraining from eating too much sugar and refined carbohydrates.
Soy to increase skin firmness
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Food therapy is an integral part of traditional Chinese medicine since the food we eat can have an effect on the way we look and feel. Soy products such as tofu and soy milk have always been consumed by women in various parts of Asia, which may explain why their skin looks younger than their years. Studies show that the nutrients in soy can increase the production of elastin in the body, which can make the skin stronger, firmer, and less likely to sag. You can include tofu or miso in your everyday meals, or mix warm soybean milk with a little ground almond, and drink it in the morning to enhance your skin's firmness.
Having younger looking skin doesn't have to cost you a fortune. Try these traditional Chinese remedies to get rid of fine lines, wrinkles and sagging, and enjoy having beautiful and healthy skin as you age.
Featured image photo by Alexander Krivitskiy on Unsplash
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5 Wise Tips to Gain Weight and Lean Muscle in a Healthy Way
By Luke Douglas
Many people are concerned about their weight, but rarely do you hear someone wishing to add weight to their frame. For the most part, people want to achieve sensible weight loss to eliminate unwanted fat and reach a healthier weight target. Needless to say, losing weight is a healthy decision if you’re currently overweight, and especially if you’re experiencing certain symptoms that might deteriorate your health.
But then there are the people on the other end of the spectrum. Many of us are actually looking for a way to optimize our nutrition to gain weight in a healthy way and if possible, build lean muscle mass to shape our physique and make us stronger in the process. If you are currently for ways to add weight to your frame without adding unwanted fat, then you have to take a careful and calculated approach.
Let’s take a look at some important tips that will enable you to gain weight and lean muscle in a healthy way this year.
Prioritize your calories
You probably know by now that the most important element of weight loss or weight gain is how you manage your calories on a daily basis. Simply put, you need to eat more calories than you’re expending during the day in order to gain weight, and do the opposite if you’re trying to drop pounds off your frame. However, restricting calories can be much easier than adding them, because you’re not used to eating more and because you have to be very careful about the kind of calories you add to your diet.
Typically, you would always want to prioritize calories from protein-rich foods if your goal is to add lean muscle and sculpt your physique. Keep in mind that carbohydrates and fats are not fattening per se, but focusing on maximizing your protein intake will ensure that you keep growing muscle while burning fat. It takes more energy for your body to process proteins than other macronutrients, and protein is the building block of muscle.
Focus on the right exercise program
Once you know that you need to consume more calories, you can start complimenting your diet plan with muscle-building exercise. Remember, it’s much easier to add pounds to your frame by complementing your lifestyle with exercise, particularly if your training sessions revolve around resistance training.
You should focus your resistance training on hypertrophy (building muscle) and strength, because muscle is lean, and it shapes your body. If, on the other hand, you start eating more but don’t exercise, you can expect to add only fat to your frame. With that in mind, be sure to work closely with your personal trainer to create a workout routine that will prioritize strength and lean muscle growth.
Include the right supplements into your diet
When you’re trying to lose weight, it’s important to use healthy supplements in the form of vitamins and minerals. However, when you’re trying to build muscle and add weight, then it’s important to use specific supplements for muscle gain that will help optimize your metabolic rate, increase hunger steadily, and get more nutrients like protein into your system.
That said, supplementation is not a substitute for a healthy diet, but it can help you get more of the right calories into your body on a daily basis. After all, eating more is a difficult task, and you have to ensure that you stay consistent. The right weight gain supplements will focus on quality proteins but also the right micronutrients to help you slowly but surely start eating more healthy foods.
Try eating more frequently
Speaking of eating healthy, you can’t hope to put more food on your plate but eat the same number of meals every day. For many people who are struggling to add weight to their frame, eating more is impossible, but eating more frequently is a smart alternative.
The key is to add healthy meals into your daily routine, preferably something like a plant-based diet rich in fiber, vitamins, and various minerals. Eating more frequently is not only a great way to nurture your metabolism, but it’s also one of the best ways to safely add calories to your diet without even noticing the difference.
Hydrate throughout the day
Last but not least, remember that it’s not just about the calories and the supplements – it’s also about healthy hydration. Most of us forget to drink ample amounts of pure aqua every day, and that’s a bad habit that you’ll need to change if you want to add lean muscle and weight to your frame in a healthy way.
Hydration is extremely important for athletes, whether you’re exercising occasionally or every single day. Over the long term, proper hydration will help you stay energized and it will allow you to push your limits in training. Of course, you should try to drink more water between meals so that you don’t ruin your appetite.
Wrapping up
As with every habit in life, the key to healthy weight gain is to stay consistent. Follow these tips but make sure to adhere to them consistently over the following weeks and months and you should have no problem adding lean muscle and weight to your frame, sculpting the physique of your dreams.
Luke is a lifestyle blogger. He is editor in chief at blog Ripped.me and one of the contributors at blog Trans4Mind. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.
Connect with him on Facebook & Twitter
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Chinese Medicine To Support Sensible Weight Loss
By Sally Perkins
According to the CDC, around three-quarters of all American adults are overweight. With around two-thirds of these trying to change their eating habits and lose a few pounds, it’s no surprise that weight loss plans and programs are big business, with a huge range of suggestions and options touted as providing miraculous results – some with more success than others. Chinese medicine offers the opportunity for mindful, realistic and sustained weight loss, so if you’re looking for a sensible solution for an ongoing, healthy lifestyle, here are some changes you could consider making.
Food and Functionality
Traditional Chinese Medicine is based on many principles relating to food consumption, metabolism and digestion which can aid weight loss and improve your relationship with eating. Excessive weight gain is thought to relate to the accumulation of ‘dampness’ – a condition that occurs when food intake, absorption, digestion and transportation are not balanced. Take the festive season as an example – if you eat too much, or consume food higher in fat, your spleen and stomach will struggle to transform your food, and any excess will be left sitting stationary, leading to an accumulation of dampness.
Elimination of dampness is the main tenet of traditional Chinese weight loss programs, and there are a number of ways to achieve this. According to the guidelines, cultivating a diet of bitter, sour and pungent foods can aid with achieving a healthy body shape, and help you avoid fluctuating weight that can have an impact on your mood, wellbeing and budget – having to invest in different clothes of different sizes gets expensive, and has a negative impact on the environment too. Whether you’re ensuring your favorite bikini will fit exactly come the summer, aiming to eliminate health conditions exacerbated by weight, or simply want to adopt a more mindful lifestyle, changing the way you eat can make a real difference.
Antioxidant Assistance
Many Chinese people drink tea every day, and it is thought to have a number of health benefits. Polyphenols are an antioxidant found in tea and may help to maintain a healthy metabolism whilst you lose weight, repairing cells and easing digestive issues. Green tea, Jiaogulan tea and Oolong all have a soothing flavor and a good level of antioxidants, and just one cup a day is enough to make a difference – something that can be easily incorporated into most daily routines. There are also various herbs known to support weight loss by suppressing appetite, burning fat, and boosting metabolism. He Ye (lotus leaf), Fu Ling and Huang Qi are some of the most well-known, but there are others that may also be suitable, depending on your lifestyle, goals and commitment to weight loss. Consulting a Chinese medicine practitioner can help you to tailor an individual treatment plan based on your personal needs.
Photo by Kristaps Ungurs on Unsplash
Changing the way you eat and drink and supplementing with appropriate herbs is not just about losing weight; it’s about improving your overall wellbeing and health as well. Making one or two small changes at a time can support you to develop positive food habits that’ll balance your body and leave you feeling fit and functional – as well as helping you to stay that way.
Featured image photo by Louis Hansel @shotsoflouis on Unsplash
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5 Tips for Athletes to Thrive on a Plant-Based Diet
By Luke Douglas
Over the years, vegan and plant-based diets and lifestyles have become extremely popular around the world. Naturally, this is a good thing for Mother Earth as well as our general well-being, so if you’re contemplating making this transition, rest assured you’re not in the wrong. That said, it’s important to note that sustaining a vegan lifestyle or simply a plant-based diet can be difficult at times, and if you’re a novice, it can seem completely overwhelming. Especially if you’re an active individual who cares a great deal about their nutrition.
After all, you’re eating to fuel your body and your mind in training and perform at your best, so you need the nutrition approach to match your goals. Without a doubt, a plant-based diet fits well into an athlete’s lifestyle, but only if you know that you’re doing. Let’s take a look at the five tips that will help you thrive on a plant-based diet as an athlete.
Mind your caloric intake
First things first, before we get into macro and micronutrients, we need to address the overarching question of calories. As an athlete, you probably know that calories are the predominant factor that influences your figure and performance. While it is true that not all calories are created equal, it’s also true that fueling your body with the right number of calories daily is paramount for peak performance.
Eat too much, and you will gain unwanted weight. Eat too little, and your precious muscle will start deteriorating and you will lose weight. Now, it’s important to keep in mind that a plant-based diet can often be low in calories, whereas meats, dairy, and eggs are calorie-dense.
Don’t let this catch you off-guard, and keep in mind that you will need to eat more food on a plant-based diet to compensate and get enough calories in daily. If you’re unsure how many calories you need, you can refer to Mayo Clinic’s handy calorie calculator.
Understand complete vs incomplete proteins
Photo by Marta Branco from Pexels
Protein intake is one of the most important factors that will determine your performance and progress as an athlete. Not only is protein an excellent source of sustainable energy next to carbohydrates, but it is also an essential building block of new muscle tissue. If you’re looking to add lean muscle to your frame and ensure long-term health and well-being, then you mustn’t skimp on protein consumption.
On a plant-based diet, however, you need to be very careful where you’re getting your protein from. This is the matter of complete vs incomplete protein sources, and you need to prioritize the former in your clean diet in order to get all the essential amino acids to build muscle, fuel your body, and reach your weight goals. You can find complete proteins in nuts and seeds, beans and legumes, buckwheat, seitan and soy, whole grains, and the like.
Supplementation is more important than for carnivores
Before we get into supplementation, understand that supplements are not there to replace a wholesome diet. You still need to eat all your meals and get micro and macronutrients from whole foods, however, getting the right amount every day can be a challenge as a vegan.
Adequate protein intake can be one of the biggest challenges. So it’s important to delve deeper into the matter and go through a reliable plant protein guide where you will find out exactly how to maximize your protein intake and find the right supplement that is vegan-friendly and has all the amino acids you need. For vegans, it’s also important to supplement with vitamins D3 and B12, zinc and iodine, iron, and calcium.
Fats and carbs matter as well
Of course, it’s not just about the amount of protein you consume or if you’re getting all the micronutrients – you also have to be mindful of your fats and carb intake. Carbohydrates are your body’s primary fuel source, and luckily, the plant-based diet is rich with slow-releasing carbs that will provide sustained energy throughout the day.
Fats, on the other hand, are essential for the proper functioning of your immune system and are important for brain health. You can find healthy fats in all nuts and seeds, but also in avocados, olive oil, and coconut oil.
Ensure consistency over the long term
Photo by Ella Olsson from Pexels
On a final note, always remember that staying consistent with your new lifestyle will be the key to long-term success. This is a journey, not a destination, so you have to make sure that you’re able to adhere to the plant-based diet in the long run.
This can be a challenge if you’re new to the vegan game and haven’t yet mastered the art of meal prepping. Make sure to use a slow Sunday afternoon to prep the majority of your meals for the upcoming week, and you will have no problem sticking with a healthy plant-based diet no matter how hectic your life might be.
Wrapping up
Switching to a plant-based diet can seem like a daunting task, but it doesn’t have to be if you take a calculated approach. Use these tips to transition to a plant-based diet quickly and easily, and most importantly, to make it an inextricable part of your lifestyle.
Luke is a lifestyle blogger. He is editor in chief at blog Ripped.me and one of the contributors at blog Trans4Mind. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.
Connect with him on Facebook & Twitter
Featured image photo by Monika Grabkowska on Unsplash
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Can Chinese Medicine Help People with Autism?
By Sally Perkins
Around one in 68 children in the U.S. have autism, and following a diagnosis of their child, parents consider a wide range of options that includes educational interventions and, at times, alternative approaches. Among the many natural approaches utilized with autism, one of the most often discussed is Chinese medicine. Relatively few studies have been conducted on the efficiency of this approach, but those that have been carried out show promising and positive findings for specific symptoms and behaviours.
Herbal Medicine Treatment for Children with Autism
Parents of children with autism often turn to traditional therapies, including behavioural treatments such as applied behaviour analysis (ABA), occupational therapy, and the Early Start Denver Model. Each child or adult with autism has unique talents and challenges, though, and for some parents, combining one or more of these therapies with Chinese medicine has been useful. A 2017 review of existing research on the efficiency and safety of herbal medicines for the treatment of autism found that when used alongside conventional therapies, the use of Chinese medicine in relieving symptoms led to a significant improvement of the patient's Child Autism Rating Scale (CARS) score.
Commonly Used Herbs
Some of the herbs which are commonly used to reduce autism symptoms include Poria cocos, Panax ginseng, Acorus gramineus, Schisandra chinensis, and Glycyrrhiza uralensis. These herbs have been studied in different settings. For instance, Acorus gramineus has been found to have a sedative effect, as has Poria cocos. Researchers have stated that these herbs may aid in the reduction of some behaviours as well as inattention. However, they added that further research would be required to demonstrate the specific behaviours that each herb could address, and to see if polyherbal formulations could wield similar benefits.
The Use of Ukgansangajinpibanha Granule in Children with ASD
One small trial currently being led by S Haeng Lee is focusing on the efficiency of Ukgansangajinpibanha (UGSJB – a legitimately prescribed herb for nervousness, insomni, and night crying) in the treatment of children with ASD. The trial is set to conclude at the end of this year. Currently, the trial has already established that this herbal treatment can reduce aggressive behaviour by suppressing the excess activity of a particular neuron type in the hippocampus. It has also been found to successfully reduce anxiety and insomnia.
Acupuncture for ASD
A review report by academics at Cochrane has found that needle acupuncture might be linked to an improvement for people with ASD, specifically in the area of communication, linguistic ability, cognitive functioning, and global functioning. Other small studies have limited the success of acupuncture to cognitive and global functioning alone. Two additional studies, on the other hand, showed no benefits for acupuncture when compared to conventional treatment, yet acupressure did seem to lead to small improvements.
Although herbs and acupuncture are considered ‘alternative therapies’ for autism, few studies have been carried out on their efficiency. Those that have been carried out seem to indicate the utility of some herbs, and one current trial is seeking to discover that of UGSJB. Acupuncture does not seem to be too effective overall, but as stated by the Cochrane scientists, this may be because we have only a small number of studies to rely on, and all of these have been carried out on children. Further research, therefore, needs to be conducted to see whether or not acupuncture can make a positive difference in the treatment of ASD.
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Shed The Pounds By Adding Goji Berries To Your Diet
By Sally Perkins
93.3 million Americans are obese and spend a whopping $147 billion U.S dollars on medical treatments alone. Obesity still remains a major risk factor for heart disease, a leading cause of death in the United States. While this may be prevalent among adults, the American Academy of Child and Adolescent Psychiatry consider the onset of obesity to occur between five and six years old, with an 80% chance of growing into an obese adult if this is not resolved before reaching twelve years old. Goji berries are a Traditional Chinese Medicine (TCM) believed to nourish the kidneys, liver, lungs, and stomach from ‘burn out’. Today, people predominantly consume this tonic herb for weight loss. If you’re planning to turn your life around and make changes to your diet, start by including this bright orange-red berry dubbed as a ‘superfood’.
Goji Berry Benefits and Nutritional Value
Goji berries, also known as wolfberries, are the fruits of a Chinese medicinal plant, and look similar to raisins, with a slightly sour taste. This fruit contain nutrients such as vitamin A, zinc, fiber, iron, and vitamin C essential for building the immunity of the body. However, goji berries are also famous for their weight loss and antioxidant properties.
Your Handy, Go-to Snack
Goji berries are low in carbohydrates, making them an ideal energy booster snack. The Journal of Alternative and Complementary Medicine published a study noting increased energy levels, better physical performances, and mental sharpness for test subjects taking goji berry juice for two weeks. Scoring low on the glycemic index (GI), this superfood is nutritious, while helping keep weight off.
Goji Berries Can Be Integrated in Most Diet Plans
The Atkins and Keto diets are low carbohydrate meal plans with varying portions of protein and fat. Berries are often used as part of the meal plan since they only contain 88 calories per quarter serving. These can be eaten raw, or used in smoothies mixed with other fruits or yogurt, or included in banana-stuffed pancakes, jams and pastries, such as almond and Goji berries brownies. The Atkins diet focuses on controlling insulin levels in the body using a four-phase low carbohydrate meal plan to achieve a healthy weight and maintain it. As part of your meal plan, use one serving of dried goji berries. Ideally, these berries may be added between phase 2 (balancing) to phase 4 (maintenance).
Meanwhile, a Ketogenic diet is a high fat and low carbohydrate diet to achieve nutrition ketosis, a process where your body uses fat (ketones) as fuel instead of your usual carbohydrates. This type of diet plan works best with intermittent fasting, so you should only take the berries before your fasts. If you’re still starting with this type of diet, having six small meals per day may help you develop an eating pattern, allowing your body time to adjust.
Finding Out What Works Best For You
Goji berries work well with various meal plans because of its ‘neutral’ nature. Meaning, you can consume these berries without gaining weight. Adapting a different meal plan may take some time for some people. However, lifestyle changes rarely happen overnight so expect to take this weight loss process one step at a time.
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Smashed Cucumber Salad - Summer Recipe
Prep Time: 10 mins | Cook Time: 5 mins | Total Time: 15 mins
Quick | Easy | Dairy-Free | Nut-Free | Vegetarian | Vegan |
This delicious, refreshing salad is the perfect summer recipe and only takes 5 minutes to prepare. The ingredients are simple, and yet this salad is packed with flavour and is full of health benefits. This Yin salad is perfect for summer - the most Yang season of the year. In Chinese Medicine, cucumbers are loaded with medicinal benefits - they build Yin, are hydrating and are beneficial for many health conditions.
INGREDIENTS
- 2 cucumbers
- 1 small bunch coriander - cut into 1-inch pieces, saving some for garnish
- ¼ red bell pepper - shredded
- 1 tsp sugar
- 1 pinch salt
- 1 tbsp light soy sauce
- 1 tbsp sesame oil
- 1 tbsp chilli oil
- 1 tbsp vinegar
- 3 cloves garlic - grated
DIRECTIONS
- Peel the cucumbers and cut the ends off. Cut the cucumbers down the center lengthwise into 3-4 pieces.
- Place cucumber pieces into a ziplock bag and smash (gently) with a rolling pin or another heavy object. Remove from bag and cut into bite-sized pieces. Put all into a large bowl.
- Sprinkle cucumber with salt, mix well and set aside for 10 minutes. Then discard the liquid.
- Add coriander, shredded bell pepper and the rest of the ingredients. Still well, garnish with a bit of coriander and enjoy!
TIP
If you want to increase the fibre content of this salad, then leave the skins on the cucumbers. Just be sure to wash them well first. Depending on where they come from, cucumber skins can be covered in wax or have harmful pesticides, so be sure to wash them thoroughly if you are going to leave the peels on.
CHINESE MEDICINE HEALTH BENEFITS
In Chinese Medicine cucumbers have a huge number of healing properties. They are particularly good for soothing any skin swellings or irritations because of their high content of silica, vitamin C and caffeic acid which are important components of connective tissue. Cucumbers also quench thirst, calm irritability, combat oedema as well as treat jaundice, diarrhoea and even epilepsy. A slice of cucumber is able to take the sting out of a bug bite, and cucumber juice is an excellent prescription for glowing healthy skin because of its high water content, and its ability to hydrate the skin - the body’s largest organ. This is one of the reasons why in Chinese Medicine, food IS medicine. :)
Delicious featured image from The Splendid Table.org
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Boosting Your Skin’s Radiance with Traditional Chinese Medicine
By Sally Perkins
Traditional Chinese medicine is enjoying a global revival with especially Western countries such as the USA eagerly embracing various ancient holistic remedies for everything from stomach ache to skin conditions. Chinese herbs and spices, especially, can offer effective long-term relief from a variety of skin complaints while also simply rendering skin more radiant looking than ever before. While there are a large variety of Chinese skin therapies worth considering to boost your overall radiance, there are three, in particular, that can boost your current skin care routine significantly.
Burdock-Root Masks for the Win
Burdock is often used in Chinese medicine to rid the body of heat, wind, dampness, and other toxins and also boasts potent anti-inflammatory and detoxification properties. Thanks to its effect on the body’s circulatory system, burdock also has a direct influence on the skin which can leave it both healthy and visually beautiful. The active compounds found in the root have matrix-stimulating properties that can also give your skin a younger and more radiant-looking appearance. You can make your own beneficial burdock root face mask in the comfort of your own home by mixing together 2 tablespoons of dried root powder with a small amount of water to form a paste, applying it to your face and rinsing it off after approximately 15 minutes.
Choose Turmeric for Radiant-Looking Skin
Turmeric has become a popular addition to many skin care rituals thanks to the evidence pointing towards its countless health and wellness benefits. A number of popular beauty brands including Amber's Organics and May Lindstorm have already introduced turmeric-laden products into their product lines in a bid to offer clients the same benefits Chinese women have been enjoying for centuries. Incorporating turmeric into your skin care routine will leave your skin looking young and radiant-looking. You can make your own potent turmeric cleansing mask at home by combining 2 tablespoons of rice flour with 3 tablespoons of coconut or almond milk, a teaspoon of turmeric and a few drops of organic honey. Gently exfoliate your skin first before with a natural scrub before applying the mask and washing it off after ten minutes.
Use Green Tea for a Healthy Glow
Traditional Chinese medicine has been touting the benefits of green tea for many centuries. Green tea contains high levels of antioxidants that are of great value to our health, not only promoting heart and brain health but beautiful skin as well. The polyphenols in green tea are known to aid in killing systemic bacterial inflammation that renders the skin looking brighter and softer to the touch. Green tea is also filled with Vitamins B2 and E that are both essential in keeping the skin healthy by maintaining collagen levels which further contributes to its radiance.
It is with good reason that traditional Chinese medicine has made its way into the West. Using natural ingredients from Mother Earth will undoubtedly be a lot gentler on our skin than commercial products while leaving us looking and feeling beautiful.
**Featured Image photo by Christopher Campbell on Unsplash
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