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Quick and fun food facts for healthy choices and lifestyle.

18/07/2022

Bilateral stimulation is a core treatment element of EMDR and a process which distinguishes EMDR from any other method. While there is still a lot to learn about this amazing process, it can be said that it produces four main effects:

1. A relaxation effect including decreased physiological arousal.
2. Increased attentional flexibility (meaning that your thoughts become less ‘stuck’ on whatever was bothering you).
3. Distancing effect (meaning that the problem seems smaller and further away).
4. Decreased worry.

These effects are experienced as a ‘bottom-up’ cascade of changes meaning that they are experienced in the lower areas of the brain first, as a physiological response (ie; decreased tension) then travel ‘up’ the brain leading to mental changes (eg; decreased worry). Because this order works with how the brain normally processes information, the effects are often experienced more quickly and easily than with say top-down strategies such as insight and conscious introspection.

13/07/2022

A variety of internal organ functions are controlled by the vagus nerve, also called the pneumogastric nerve:

digestion
heart rate
breathing
cardiovascular activity
reflex actions, such as coughing, sneezing, swallowing, and vomiting
As a component of the autonomic nervous system, it controls non-conscious activities such as breathing and digestion.

It may also form a link between the gut and the brain, playing a role in what scientists call the gut-brain axis. Studies have been conducted in recent years to determine whether obesity and depression are linked to the gut-brain axis.

22/12/2021

Eat whole eggs
Despite the constant back and forth about eggs and health, it’s a myth that eggs are bad for you because of their cholesterol content. Studies now show that they have minimal effect on blood cholesterol in the majority of people, and they’re a great source of protein and nutrients.
Additionally, a review involving 263,938 people found that egg intake had no association with heart disease risk.

16/12/2021

Deal with stress
Career. Kids. Family. Friends. Volunteer work. Many are swimming in stress and responsibilities, which can manifest more than just gray hairs. Excessive stress can translate to:
• high blood pressure
• upset stomach or other gastrointestinal issues
• back pain
• relationship conflicts
• sleeping difficulties
• abdominal weight gain

You can manage stress with relaxation techniques such as:
• therapy
• prayer
• meditation
• yoga or tai chi
• exercise

06/12/2021

Snack Smart
Snacking unhealthy foods can cause weight gain.
An easy way to help shed pounds or maintain a healthy weight is to make an effort to have healthy snacks available at home, in your car and at your workplace.
For example, stashing pre-portioned servings of mixed nuts in your car or having cut-up veggies and hummus ready in your fridge can help you stay on track when a craving strikes.

29/11/2021

Do not skip breakfast
Some people skip breakfast because they think it'll help them lose weight.
But a healthy breakfast high in fiber and low in fat, sugar and salt can be part of a balanced diet, and can help you get the nutrients you need for good health.
A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

25/11/2021

Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance.
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain.

24/11/2021

Don’t fear coffee
Despite some controversy over it, coffee is loaded with health benefits.
It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.
The most beneficial intake amount appears to be 2–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight.
However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.

22/11/2021

Eat nuts and seeds
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals.
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease.
Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes.

09/11/2021

Limit sugary drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in a diet.

Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.

Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.

Healthier alternatives include:

water
unsweetened teas
sparkling water
coffee

02/11/2021

Start now! And keep changing gradually.
Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made. It won’t be difficult to spot where we could improve:

Skipping breakfast? A small bowl of muesli, a piece of bread or fruit, could help slowly introduce it into our routine
Too few fruits and vegetables? To start with, we can introduce one extra piece a day.
Favourite foods high in fat? Eliminating them abruptly could fire back, and make us return to the old habits. We can choose low fat options instead, eat them less frequently, and in smaller portions.
Too little activity? Using the stairs daily could be a great first move.

26/10/2021

Get on the move, make it a habit!
Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don't have to be top athletes to get on the move! 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine. We all could:

use the stairs instead of the elevator,
go for a walk during lunch breaks (and stretch in our offices in between)
make time for a family weekend activity

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