Part 2: Foods Rich In Antioxidants

Hi friends, Happy Friday! Happy Guru Parab and Kartik Purnima too!

I am so happy to be back after a gap of two weeks. Was taking a pause with family and the added classes/studies for Certified Personal Trainer from American College of Sports Medicine (ACSM) did not make it any easier. It is a lot crazy right now and I really want to insert a crying emoji for better effects but I don’t think I can do that on my laptop.

Anyways, how have you been? Hope life is going crazily good for you 😊

Today’s post, the part deux of Antioxidants, has been long due. Do read the part 1 of the Antioxidants Series here if you missed it or need to recall something. In it, we already understood what are free radicals, what is oxidation as well as oxidative stress and, what exactly are antioxidants.

There are several factors that can shake the balance of free radicals/antioxidants and cause the oxidative stress. These factors could be:

  • Pollution
  • Smoking, drugs and alcohol
  • Radiations
  • Poor diet choices
  • Stress
  • High blood pressure
  • Infections such as bacterial, fungal or viral
  • Excessive intake of minerals like copper, zinc, iron, magnesium as well as of Vitamins C and E
  • Exercising too much

Antioxidants are essential for our survival and we need to support our body in keeping this balancing act, strong. Without antioxidants, major damage would happen to our body and it won’t survive for long!

How?

Do not worry much. It is not possible to completely avoid the damage done by oxidative stress. However, there are things we could do to minimize their effects on our body and ensure a disease free, long, healthy life.

One way is through our diet. Antioxidants are found abundantly in various foods, apart from being produced in our body on its own. Make sure to have a healthy, well-balance diet and include the foods below in it:

  • Rajma (kidney beans)
  • Dark leafy greens – spinach, methi, kale, broccoli, tomato, bok choy, lemon grass
  • Beans – broad beans (sem fali)
  • Beetroot, carrot, olives, onions, garlic
  • Amla (Indian gooseberry), lemon and other citrus fruits
  • Berries – strawberries, blueberries, raspberries, goji berries
  • Cherries, prunes, stone apple (bael fruit), avocadoes, bananas, pomegranate, apricots, grapes
  • Nuts
  • Cocoa or dark chocolate (80% and above cocao content)
  • Artichokes – steaming them ensures the best antioxidant content
  • Red or purple cabbage – 4 times the regular cooked cabbage due to the red pigment anthocyanin
  • Microgreens
  • Barley flour (bajra)
  • Turmeric
  • Vitamin E, C and melatonin

Antioxidants are easy to add to the diet. There are so many options to suit all budgets and tastes. You don’t even have to calculate much, there are two simple rules:

  1. Add a variety to your diet
  2. Add colours (preferably in veggies)

Other than diet, there are a few other ways to decrease the oxidative stress in our body. These are:

  • Care for the environment and the Earth. Doing our own small bits towards reducing pollution and wastage of resources go a long way. Being mindful of our actions and their consequences to the planet/animals/humanity in general, keeps us happy and safe too
  • A regular exercise routine at moderate intensity works wonders
  • Quitting smoking and exposure to second-hand smoke, both
  • Quit or reduce alcohol consumption
  • Do not overeat and keep a routine for meals/snacks
  • Reducing our exposure to chemicals, pesticides, cleaning agents etc helps
  • Sunscreens help and I, personally struggle with this one…I always forget to put it on and these days, I have been trying to be mindful for it 😊
  • Adequate sleep – differs from person to person but 6 hours of good sleep is adequate for most of us
  • Stress management

In the end, the important thing is to take care of yourself, your loved ones and Mother Earth. We will automatically be taken care of!

It is also time we start paying Mother Earth back for all that she gives us so patiently…to help us live and thrive even if we choose to do nothing in return. Not fair to give her nothing in return, wouldn’t you say?

Hope you found the series on antioxidants useful and it gave you food for thought…and some actual food ideas! Do join me on Instagram for regular updates on Health, Nutrition, Fitness and Motivation, here:

https://www.instagram.com/healthcoach_smita/

Till next Friday,

Love, Health & Peace

Being Ageless: Part 2

Hi Everyone! How’s it going? All good at my end. A BIG thank you to all of you for making my Sugar SeriesPart 1, 2 & 3 a success by sharing it around and also, giving the Part 1: What has Age Got To Do With Anything, a big thumps up!

https://www.instagram.com/jillofmanytrades_blogger/

Happiness is a state of mind. Agelessness is happiness combined with an active and healthy body!

We all know that being happy in whatever we do and where ever we are, is very important. However, this Happiness to be wholesome and holistic, our mind needs to be equally supported by a healthy and active body…there is no happiness greater than a happy mind, in a healthy body!!

Living life to its fullest or queen/king-sized only happens if both your mind and body support the cause. When you look good and feel good, you feel confident and in turn, happier and more positive, in general.

This is my belief. Do you agree?

When I say ageless, I don’t mean just looking young – it also means feeling young. Feeling and looking young – both need to exist together and they would. Read on:

Keep your Brain Young

Not just doing an activity but actively learning something, keeps you young mentally.

There are tons of researches done that have clearly proven that our brain-health is maintained by reading and participating in brain-stimulating activities.

  • First and foremost, exercise daily. Yes, you read it right, even to maintain brain health, exercise daily for at least 30-45 minutes
  • Stay hydrated
  • Avoid high-sugar diet
  • Quit smoking. If you have to drink, moderate alcohol. Absolutely no narcotics!
  • Keep the company that makes you feel positive. That pushes you to be your best without being competitive. That appreciates your commitments
  • Start learning something new. Learning has no age limits. You like guitar or Harmonica or Piano? Always wanted to learn Spanish? Or belly-dancing or Kathak or Salsa? A martial art? Pottery? Singing? Baking? Bar-tending? Choose your poison!
  • Join a class where you get a chance to meet more people
  • Go out just with friends…have some ‘me’ time
  • Read your favorite book or play some music on your speakers that makes you dance
  • Solve a Sudoku puzzle daily. Or a crossword daily? Or few word-cookies?
  • Sleep well

Did you Know?

Researches prove that a healthy mix of healthy habits prevent memory loss and other brain-changes that come with time, including Alzheimer’s and dementia.

Keep your Body Young

One simple way to do this is to get some functional training done, once every week, the blood rushing to your face and the oxygen rushing into your lungs, would keep you looking younger than any facial in the world would. You will sweat, pant and have a red face surely, your heart rate would spike up BUT you would feel as if you can take on anything in this world…and win! Weight-management and strength are added bonus, to name a few!

If you want to look and feel ageless, some form of fitness regime is non-negotiable. Any fitness regime that would make you pant and spike up your heart rate, would do. Don’t have time…alright but remember you live only once, where would you take all this time (and money) once you are old and ridden with multiple health complications and no energy left. Stop and think!

This fitness regime is the foundation of staying young. Rest everything you do, need to be an add-on. Nothing would work if you do not follow this basic principle unless you are blessed with miracle-genes. I wish I was!!

Having said the most important part first, a few more things that would help:

  • Keep hydrated, drink at least 3 litres of water. Read about Hydration here
  • Take multivitamins daily for 11 months a year, this would take care of Vitamins like C, E, D, B12 among others as well as essential minerals
  • Get your blood test done, once every year at least and see which areas need work
  • No smoking and no alcohol is best
  • Reduce your sugar intake, eat healthy
  • Try probiotics and antioxidants
  • Re-evaluate your daily intake of protein
  • Prevent falls – Read post on Strength Training here
  • Before starting any supplements, please consult your doctor or nutritionist especially if have a health concern

Look Young

Once you took care of your fitness regime and diet, consider these:

  • Re-evaluate your wardrobe. Remove all the ill-fitting styles, clothes and accessories
  • Have a haircut if you want (or need). Get some layers, maybe?
  • Colour your hair if you want
  • How about a day in a Spa getting a nice pedi, mani, facial etc?
  • Invest in some basic but good-quality work-out wear. Read post here
  • Throw away all your expired personal care products and get some new ones. Get good brands/products
  • Invest in a good sunscreen, a fine scrub, a good night-serum and a good lip-balm at the least. Do a bit of research and choose wisely. Read post on parabens & sulfates here
  • See if you want to include an anti-aging product from a good brand. These are generally expensive so, do your research
  • Make a simple skincare regime of your own depending on your skin type – Cleanse, Tone, Moisturize and Exfoliate. I exfoliate twice a week and use a vitamin C serum daily instead of a moisturizer as I have oily skin. Boroline in the night takes care of my lips 😊

Last and not the least, give it some time. Be consistent. It won’t happen overnight, it might take longer to see any impact but trust me, soon…very soon it would happen! All the best to you, on this journey of being wise, healthy, graceful and ageless!!

Do you have any secrets what worked for you, a face-mask, a product, a grandma’s recipe maybe? Do share but only if you have experienced it first hand, on your own 😊

Till next Friday

Love, Hugs and Health

What Has Age Got To Do With Anything? Part-1

Hi Friends, How’s it going?

Not intentional but what a perfect time for today’s blog! Yesterday was Children’s Day and a lot of Whats app messages said – “keep the child alive in you”. Do you keep your ‘inner child alive’? How?

Today’s blog is about, well, being like a child in the sense of having the spirit and energy to do whatever we wanted to do.

Why do we put a limitation on our mind and body? What has age got to do with anything anyway?

We all grow up and with age comes knowledge, wisdom, confidence and self-awareness. We still might not know where we are going but we are walking…and hoping. We might not know the future still but we have learnt to enjoy the present. We might not yet know the end-game but we are achieving our small personal milestones, one after the other.

We have all read and heard time and again how age is just a number. So many quotes, by great people supporting the fact. BUT, do you really believe that? Do your actions support your belief?

  • Did you know how young or old you FEEL has a huge impact on your health and on how people around you perceive you?
  • Did you know that Old age is a state of mind as much as it is of the body. People who have a younger outlook tend to be healthier in their old age!

An article published in Perspectives on Psychological Science, a journal of the Association for Psychological Science, reviews the research and suggests that feeling young can actually make you look young—and have the health of a younger person, too. 

(Source: https://www.psychologicalscience.org/)

By no account, I mean aging is bad! Not at all. Aging is fun …you are wiser, more graceful, more confident and actually have money now!! Life is a little sorted, the basket of problems has changed (and we have newer problems now) but we have more control and we can’t blame someone else for our problems 😊

It’s all in the mind! The energy, the potential that we always have. Nothing can stop you if you don’t want to be stopped. Sure, there would be challenges but once you put your mind to something, it’s yours. Well, as long as it’s not about someone else 😀

Woah! So, is it that easy? Feel young, that’s it? Unfortunately, it is not easy but definitely doable. You have to really, really believe that…you need to really, really train your mind to believe that and you would have to throw in a fitness regime too! Oh well, I didn’t say there wasn’t a catch 😊

Easy said than done? No. If you ask me today, how old I am, I would say, “I don’t know”. I am sure you won’t believe me but that’s the truth for me. I know my birth year so I can calculate backwards and tell you but otherwise, I really don’t remember and I am happy that I don’t. It’s immaterial for me and I already have too much to remember, to add inconsequential things to it all.

Do visit the Insta link below to check my post for today. I am monkeying around, literally 😀

https://www.instagram.com/jillofmanytrades_blogger/

On internet and in real life, we all know several people who not only don’t look their age but also achieve major feats in their lives, age no bar! And I am not even counting many, many celebrities and sportsperson in this list…they lead an active disciplined life and that kind of commitment is indeed hard.

So, what am I talking about? I am talking about how you can feel younger, as young you want to be and feel it in your body and brain too! Ok but HOW?

For that, you will have to wait till next Friday. Gotta keep my blogs short and sweet.

Till then, give yourself 5 minutes today…think about how exactly do you keep the child alive in you?

  • Do you care for yourself?
  • Are you eager to learn something new?
  • Do you have the spirit alive?
  • Do you have the energy to support your spirit?

And remember, going crazy, wild or childish and ‘being like a child’ are two different things.

Let us feel the happiness that comes with time and not put a number to limit ourselves. Anyone who stops learning is old. The greatest thing is to never stop learning and thus keeping the mind and body young!

Till next Friday

Love, Hugs and Health