Endorphin’s at the Gym

Hello loves, ❤

I am not going to lie, over the past week my mental health has been all over the place – I understand that my blog is about being at a HAPPY PLACE & things you can do to improve your mental state of mind. HOWEVER… I am human & I can’t always be happy.

Sometimes I have down days too, sometimes even down weeks. Sometimes I am so anxious that I cannot focus at work all day & just go home + go to sleep.

I must admit, going to the gym DOES boost my mood & make me feel better ❤

I’ve pushed myself this week & attended the gym Monday, Tuesday & Wednesday (It is now Thursday morning here in Sydney, Australia). I drove myself there after work, even though I didn’t want to be there & I worked out afterwards… I FELT GREAT. I walk in feeling ‘ehh’ & I walk out feeling GREAAAAAT!

Many studies show that people who exercise regularly benefit with a positive boost in mood and lower rates of depression.

Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphin’s. These endorphin’s interact with the receptors in your brain that reduce your perception of pain.

Endorphin’s also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.

Endorphins act as analgesics, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphin’s bind to are the same ones that bind some pain medicines. However, unlike with morphine, the activation of these receptors by the body’s endorphin’s does not lead to addiction or dependence.

Regular exercise has been proven to:

  • Reduce stress
  • Ward off anxiety and feelings of depression
  • Boost self-esteem
  • Improve sleep

Just remember that if you are having an off day or even off week, it is okay, it is normal, you are human, these things happen.

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)

 

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)

Weight Loss Hacks

Swimsuit season is upon us and the bikini countdown is officially on. Try these last minute hacks and get your bikini body ready!

 

#1 Drink warm Lemon Water Each Morning

Stir three teaspoons of freshly squeezed lemon juice into a glass of warm/hot water. Drink it as soon as you wake up, before you have anything else to eat or drink. It is a very effective way of removing toxins from your body and will also help to cleanse your liver and boost your metabolism.

 

#2 Eat more water (yes, eat it!)Water rich foods like raw veggies and fruits are really useful when it comes to losing weight and fighting ageing (as such foods are high in silica giving skin tissue and collagen a boost), which means less wrinkling and stronger muscles. Moreover, water-rich foods are low in calories which means you can eat A LOT of them without even feeling guilty or scared about putting on weight. The top water rich foods are watemelon, cucumber and letucce.

 

#3 Eat more fibre

One of the best ways of reducing your daily calorie intake is eating more fiber. The recommended amount is about 30 grams a day, but most people don’t consume enough of it. Fibre slows down the process of digestion, and helps you feel full for longer. Top fibre rich foods are oats, beans and whole grains.

 

#4 Go Low Carb

Maybe this is the easiest way to lose weight fast. It is as simple as that: The fewer carbohydrates you eat, the faster you’ll lose weight. But no worries, you don’t have to count every single carbohydrate, all you really need to do is know which types of foods you shouldn’t eat. Therefore, avoid foods rich in processed and refined carbs like white flour, sugar and fruit juices. These include bread, toast, sweets, candy, cookies, crackers, flour, fruit juice, pasta, soda and white rice.

 

#5 Eat more veggies & protein

Focus on eating fresh/cooked vegetables and protein rich foods like eggs, organic chicken, fish, tofu, beans and organic red meat. High-protein foods take more time to digest, metabolize, and use, which means you burn more calories processing them. It takes longer for them to leave your stomach, so you feel full sooner and for a longer amount of time. Plus they are absolutely essential for building muscles.

 

#6 Watch your portion size

Portion size plays a bigger role in weight loss than you might think. Recent research found out that portion sizes have doubled in the last 20 years (One major cause of the weight gain in America is an inability to control portion sizes). To make sure your portions are in control, use smaller plates and bowls. It helps your mind think there is more even though there is less as the space is smaller.

 

 #7 Dinner Cancelling or don’t eat Too Late

You need to give your body time to digest your dinner properly before you go to bed, and therefore it should really be eaten before 6pm, or as early as possible. There should be at least two hours between eating and going to bed.

 

#8 Eat slower

Here’s one to try right away: Slow down! No, don’t slow down your exercise — slow down your eating. When you stuff your face of food in mere moments, you’re not giving your body the chance of feeling full until all the food is gone. Similar to eating off from smaller plates, slowing down your pace will help you feel full without overeating. Eating too quickly leaves you full of more food than necessary. Recently, researchers found out that eating slowly leads to increased fullness ratings in both normal-weight and overweight participants.

 

#9 Move more!

Even if you’re too busy for exercising, you can burn a few extra calories by making an effort to move a little more during the day. Take the stairs instead of the elevator, take a walk through the city or the office, carry heavy bags or clean your flat – these are all simple ways to increase your calorie burn.

 

#10 Drink more (cold) Water

Ok, this is not new, but still effective. Have you ever consumed 3-4 liters water in a day? There is not a lot of room left for food. In most cases, thirst is misinterpreted as hunger by your brain. Whether you are really hungry or not, drink a big glass of water before eating anything. Water itself is the best choice, so stay away from artificially flavored water as this often contains high amounts of sugar, artificial sweetener or chemical additives (As an alternative, make your own infused water). Cold water burns more calories than lukewarm water, because your body has to raise the temperature of the ice water before it can be absorbed.

 

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

A, x (1)