The March Charge

Hello loves,

Quick post, short & sweet (they are always the best posts 😛

I completed The March Charge in 2016 & I am back in 2018 to do it all again.

The March Charge is a fun personal fitness challenge that has an enormous impact on how cancer is researched and treated.

Just by walking, bike riding, swimming or running for Cancer Council this March, and by raising funds, you can help Charge ahead with cancer research, prevention, advocacy and support services.

You can choose to go solo or get your friends/family/colleagues together and do it as a team – it’s up to you! (I have chosen to go SOLO)

Sadly cancer still takes too many of us. Research sees more people than ever survive but we’ve still a way to go.

Losing my grandfather to cancer leaves this very close to my heart.

Your donation will help our local Cancer Council support those affected right now and fund world changing research to help more people survive.

https://www.themarchcharge.com.au/fundraisers/anitapavlovic/the-march-charge-walk-2018

‘God gives his hardest battles to his strongest soldiers’

I would love to have your love & support ❤

Wherever you are in the world, have a lovely day ❤

DYH Signature

Do Carbs Make You Fat?

You think carbs will make you fat?

Breaking News: They won’t.

Why low-carb diets can ruin your health…

You remember, a few years ago, fat was the worst thing that you could eat, now it is quite the same thing with carbs. But if you completely go without carbs, you will soon get sick. Atkins or Paleo Diet have been very successful for many, but in the long run, both of them may not be sustainable.

New studies have shown, that when people go on low-carb diets, usually, they may eat more calories from other foods. Plus, they will suffer from digestive problems and lack of energy.

 

Reducing your intake of healthy carbs can also lead to the following problems:

  • a sluggish metabolism
  • lower levels of muscle-building hormones
  • higher levels of stress hormones

 

The result? You might find yourself feeling tired, weaker, or even sick.

So get that out of your head: Carbs are not the enemy!

Your body needs carbs AND they also can help you lose weight – but you have to eat the right ones. Try to eat foods that are as close to their natural state as possible and choose nutrient-dense carbs with a high amount of fiber, since your body breaks down fiber more slowly, keeping you feeling fuller longer. Plus good carbs can improve your digestion and flatten your stomach.

 

The Right Carbs

 

Fibre

Always try to eat fibre-rich carbohydrates like beans, lentils or oatmeal. Higher intake of fibre is linked to lower heart disease and diabetes risk. Fibre is also essential for a long-lasting saturation and less constipation.

 

 Veggies & Fruits

Especially vegetables are a perfect source of carbs as they are loaded with fiber, nutrients and vitamins. Carbs within colorful vegetables and fruits are always better for your body than carb-rich foods like white rice, pasta or bread. Per day you should eat at least 2 cups of fruit and 2.5 cups of vegetables.

 

Whole-Grains

Millet, amaranth, brown rice, whole-grain pasta, whole wheat bread, whole oats, and whole-grain corn are a perfect source of carbohydrates. These foods are rich in fibre, vitamins and minerals that are beneficial to your health. Also, they have a low glycemic index because they cause a slower change in blood sugar levels.

 

Legumes

Beans, peas and lentils are sometimes called “poor people’s meat” because they’re an inexpensive source of quality plant protein. Wrongfully! Nearly all legumes provide fiber, complex carbohydrates, protein, B vitamins, iron, zinc, magnesium and potassium, but mature legumes tend to be particularly rich sources. Plus legumes may decrease the risk of diabetes.

 

Beans

Beans are a good source of protein and slowly digested carbohydrates. Kidney, black, pinto or navy beans are perfect for weight loss, because they have a high amount of protein and fiber. Protein helps boost satiety and calorie expenditure, and fiber helps you feel full without the extra calories.

 

 

The Bad Carbs

 

Refined Carbs, Sugar and Sweets

Hands off white bread, bagels, donuts, pretzels, chips, cookies, pizza, hamburgers or other baked products. These foods have little or no nutritional value and supply a large amount of calories. During the refining process, grains are stripped of B-vitamins, fiber and certain minerals. In addition, they also have a high glycemic index and affect blood sugar levels negatively. Bad carbohydrates cause falls in blood sugar, affecting the part of the brain that controls impulse. This leads to a loss of self-control and a desire for unhealthy, high-calorie foods, weight gain and a increased risk for developing Type 2 diabetes.

 

Wherever you are in the world, have a lovely day ❤

A, x (1)

 

Get Rid Of Those Menstrual Cramps & PMS

PMS has a bad reputation with very good reason. Painful cramps, mood swings, depression, fluid retention, bloating, breast tenderness, cravings, headaches, back pain – We all know, it’s definitely NO fun!

Thankfully, there are some simple and natural tips that can relieve symptoms of PMS or even prevent pain.

We show you the best home remedies for menstrual cramps.

 

#1 Heat is your best friend

Heat helps to relax the contracting muscles in the uterus. Applying a hot water bag on the lower abdomen is the easiest way to control menstrual cramps. A warm bath is another effective form of heat treatment used to reduce the pain.

(Add a cup of Epsom salt. It is high in magnesium, which is important for your muscles – and muscular contraction of the uterus is what causes cramping during menstruation.)

 

#2 Stay away from caffeine and dairy products

Try to avoid caffeine and milk as much as possible. Having too much of them can make your cramps worse. Avoid foods and drinks that contain caffeine or cow milk during your period. (even one cup of coffee can increase pain by 30 percent.)

 

 #3 Chasteberry

In modern medicine, chasteberry is the most commonly recommended herb in the treatment of premenstrual syndrome. Also known as the “woman’s herb“, chasteberry affects many hormones that regulate women’s reproductive cycles. It is even approved as a drug in Germany for these purposes.

 

#4 Iron

Poor nutrition can lead to deficiencies which will worsen menstruation symptoms. Include essential vitamins and nutrients in your diet to rid cramps. Take an iron supplement if excessive bleeding occurs (especially if you are vegetarian as well).

 

 #5 Potassium & Magnesium

Both can act as a muscle relaxer for the uterus and can prevent spasms and cramping. Eat foods that are high in potassium and magnesium like bananas, leafy greens, such as spinach or kale and fish, like salmon, halibut, and tuna.

 

 #6 Ginger, Fennel or Basil

Ginger is a wonder herb that can effectively ease menstrual cramps and the antispasmodic and anti-inflammatory properties of fennel and basil can help relax the muscles in the uterus.      Try fennel tea, add fresh basil to your diet or put a small piece of ginger into a cup of boiling water and drink this tea three times a day during your menstrual cycle.

 

#7 Take a daily fish-oil supplement

Omega-3 fatty acids could help you reduce pain caused by menstrual cramping. One study found that women who took daily fish oil supplements had less pain associated with cramping than women who simply took a placebo.

 

 #8 Vitamin D

This Vitamin is helpful in reducing inflammation that builds up during the menstrual cycle. Reducing the inflammation will reduce pain in the back and joints.

 

 #9 Do yoga poses

Choose poses that promote relaxation and the stretching of your abdominal muscles. Breathe deeply while you maintain your yoga poses to help you relax your uterine muscles.

 

#10 Exercise

It may be the last thing you want to do, but exercising helps ease the pain during and after. In addition, studies show that women who perform regular exercise have less menstrual pain. Even if it’s just 30 minutes of walking fives times a week, moderate exercise is better than no exercise at all.

 

#11 Essential oils

A little lavender oil can make a lot of difference to your mental state and calm you down. You can also try clary sage oil, it is fantastic to massage into your stomach to relieve menstrual cramps.

 

Wherever you are in the world, have a lovely day ❤

A, x (1)

Water is SO Important

About 70 percent of an adult’s body is made up of water. When we lose just a little bit of it through sweat and elimination, and we do not replenish lost liquid, we’ll begin to notice the effects to our health right away…

 

  1. You look older and more wrinkled

Water plumps skin, fills in fine lines and wrinkles, and enlivens a dull complexion. Dry skin is less able to repair itself and generate new cells, which can cause the signs of aging to worsen. Hydrating your body can improve the look of wrinkles.

 

  1. Headache and Fatigue

The first sign of dehydration is the feeling of being tired. Some people also experience a headache. In fact a dehydrated person may have no enthusiasm or joy for life. The good news is once you start to drink some water your energy reserves speed back up and sometimes the headache completely goes away.

 

  1. You’re more likely to have health problems

Higher water intake has been linked to decreased chances of kidney stones, urinary and colon cancer, and heart attacks.

 

  1. Constipation and Digestive Problems

If a person is not drinking enough water they do not have enough liquid to help with the elimination process and without eliminating the foods we digest we gain weight, gain toxins, and feel awful.  Being constipated is the beginning to many health problems.

 

  1. You eat more

A study found that people who drank two eight-ounce glasses of water before each meal, consumed 75 to 90 fewer calories while eating. Over three months, water-drinkers lost an average of five pounds more than the dieters who were parched.

 

  1. You’re in a bad mood

In a study, researchers asked people to engage in 60 to 75 minutes of high-impact aerobic exercise without drinking enough water first. Others were properly hydrated. The dehydrated group was more likely to report feeling fatigued, confused, angry, depressed or tense.

 

  1. You’ll have to think harder to complete the same tasks

Scientists found that the brain’s of dehydrated teenagers had shrunk away from their skulls, and that when asked to play a problem solving game, they performed just as well as those who drank enough, but engaged more of their brains to do so. Drinking water restores the brain to its normal size.

 

So if you want to stay healthy, drink at least 8 glasses of water every day!

 

Wherever you are in the world, have a lovely day ❤

A, x (1)