Fortunately 2023
Happy Holidays 2023
Here are my five principles, those I have been working on last couple of years.
Please Click on the titles to review 5 basic principles of healthy living;
1- What is a good fat and why do we need it (Christmas 2022)
2- Eliminating refined sugar from our diet (Autumn 2022)
3- Importance of balanced diet (Spring 2023)
4- Benefits and ways of good night sleep (Happy Summer 2023)
5- Give yourself 30 minutes everyday exercising, stretching and breathing. ( Hello Autumn 2023)
Please Click on the titles to review 5 basic principles of healthy living;
1- What is a good fat and why do we need it (Christmas 2022)
2- Eliminating refined sugar from our diet (Autumn 2022)
3- Importance of balanced diet (Spring 2023)
4- Benefits and ways of good night sleep (Happy Summer 2023)
5- Give yourself 30 minutes everyday exercising, stretching and breathing. ( Hello Autumn 2023)
Hello AUTUMN 2023
5- Let’s breath and move;
A sedentary lifestyle and poor breathing destine your body to an early aging and to have an unhealthy body.
Breathing efficiently:
When people around me tell me that they don't feel well, the first thing I say is "whether they practice breathing or not?”
The answer I usually get, with a confused face (as if what I said was very strange) is that “You cannot live without breathing!”
Yes of course we cannot live without breathing, but the question is that they miss if we breathe efficiently?
We usually do shallow breathing, which allows us to draw minimal breath (therefore minimal oxygen) into the lungs. With shallow breathing we do not use diaphragm.
Shallow breathing is upper chest breathing which is air drawn in to the upper portion of your lungs and traps in the chest, limits diaphragm’s motion. This type of breathing, lowest parts of the lungs don’t get enough oxygenated air. This cause us feel short of breath and feel anxious.
Whereas when you practice abdominal breathing (diaphragmatic), you consciously use your diaphragm to help you take deep breaths which lets you to have oxygen exchange for outgoing Co2, increases the supply of oxygen to your brain, stimulates the nervous system and provide state of calmness.
A good way to practice balanced breathing is, focusing on breathing 20 minutes each day. Take a deep inhale through your nose counting to four feel your abdomen rises and diaphragm expands, and then release a deep exhale through mouth to the same count. You may keep your hands on your abdomen to feel the awareness of breathing.
I will not go in details of breathing exercises, indeed what I tried to tell all above is my own practice and I live the benefits of balanced breathing in my daily life.
And moving our body along:
Again, many people claims that they are very active! Well, I used to think this way too. Doing house chores, cooking, going to work and standing all day long and work, come back home do the laundry, fold the clothes, iron, maybe work in the garden and many more daily activities. Yes, indeed all these counts towards to physical activity, but all of the above are the works which not increase the heart rate nor speed of breathing during the time we do them. Unless we do at least 30 minutes of intentional and programmed exercise all our daily activities are called sedentary.
Start a day stretching out at the same time every morning for 10 minutes to stretch our muscles, and doing very simple yoga or plates, walking, dancing, swimming or resistance training only for 10 -15 minutes help us, in keeping our muscles flexible and our bones strong, get more oxygen to our brain. In fact, all these exercises help us going through our daily life a lot easier.
A sedentary lifestyle and poor breathing destine your body to an early aging and to have an unhealthy body.
Breathing efficiently:
When people around me tell me that they don't feel well, the first thing I say is "whether they practice breathing or not?”
The answer I usually get, with a confused face (as if what I said was very strange) is that “You cannot live without breathing!”
Yes of course we cannot live without breathing, but the question is that they miss if we breathe efficiently?
We usually do shallow breathing, which allows us to draw minimal breath (therefore minimal oxygen) into the lungs. With shallow breathing we do not use diaphragm.
Shallow breathing is upper chest breathing which is air drawn in to the upper portion of your lungs and traps in the chest, limits diaphragm’s motion. This type of breathing, lowest parts of the lungs don’t get enough oxygenated air. This cause us feel short of breath and feel anxious.
Whereas when you practice abdominal breathing (diaphragmatic), you consciously use your diaphragm to help you take deep breaths which lets you to have oxygen exchange for outgoing Co2, increases the supply of oxygen to your brain, stimulates the nervous system and provide state of calmness.
A good way to practice balanced breathing is, focusing on breathing 20 minutes each day. Take a deep inhale through your nose counting to four feel your abdomen rises and diaphragm expands, and then release a deep exhale through mouth to the same count. You may keep your hands on your abdomen to feel the awareness of breathing.
I will not go in details of breathing exercises, indeed what I tried to tell all above is my own practice and I live the benefits of balanced breathing in my daily life.
And moving our body along:
Again, many people claims that they are very active! Well, I used to think this way too. Doing house chores, cooking, going to work and standing all day long and work, come back home do the laundry, fold the clothes, iron, maybe work in the garden and many more daily activities. Yes, indeed all these counts towards to physical activity, but all of the above are the works which not increase the heart rate nor speed of breathing during the time we do them. Unless we do at least 30 minutes of intentional and programmed exercise all our daily activities are called sedentary.
Start a day stretching out at the same time every morning for 10 minutes to stretch our muscles, and doing very simple yoga or plates, walking, dancing, swimming or resistance training only for 10 -15 minutes help us, in keeping our muscles flexible and our bones strong, get more oxygen to our brain. In fact, all these exercises help us going through our daily life a lot easier.
Happy Summer 2023
4- Benefits and Ways of Goodnight sleep
We need eight hours sleep daily for our wellness besides all other principles,
I think my brain doesn’t like to disconnect from daily activities and relax .From the school years to all the way to my retirement, right before I sleep, I used to plan about my schedule for the next day, and sometimes I even used to dream about it. I used to wake up in the morning before daybreak and the first thing comes to my mind would be the things, I would do that day. All those years my mandatory responsibilities affected my sleeping quality.
In fact, I thought not having an efficient sleep pattern daily did not harm me. But, it did and I was not aware of it. I would feel okay and would be very productive during the day, even I slept 4-5 hours on the previous night.
When you are young you may feel like your body tolerates a few hours of sleep at night. But you do not realize how often you may get sick (catch cold, or not immune to the environmental hazards), may gain weight despite you may eat well, may increase the possibility of diabetes or heart disease in your older ages. Additionally, you may have less tolerance to stressful conditions which we may came across all the time. You may forget things easier or having hard time to retain new information in your memory, and have a hard time carrying along your social relations. At last, but not least you may lose your good decision ability when needed.
Time to time some of above conditions I came across during my most productive years in my life because I did not have efficient sleep. You most likely look over your shoulder to this writing, but I still will write because even if one person, read and comprehend the consequences of poor sleeping pattern and take the advantage of knowing better to have a healthier life; I believe that I will reach my goal.
Now, what must we do to have an efficient sleep night?
Our body sets our biological clock according the daylight where we live. This naturally helps us feel sleepy at night and stay awake during the day. Therefore, it is important to go to sleep around the same time every night. Having a night job, or traveling different time zones affects sleep pattern and quality.
There are variety of reasons cause harder to fall a sleep too.
When I realized my anxiety affects my sleep I learned how to calm down and create some preparation to fall asleep easily. Try not to drink caffeinated drinks on late evening hours on the contrary have some herbal sleep tea.
Listening calming music, brushing teeth, washing face, applying some lotion on your face during this time may help you to winding down and relax, you may get close to sleep one step more followed by doing some rituals (meditation, exercising breathing techniques)
Make sure your bedroom quiet, dark and cool. (The pineal glands release melatonin in dark more efficiently to put you in sleep)
If you have a medical condition, it would help if you take the medicine at the same time every day.
Daily exercise even 15 minutes every day according to your needs may improve your sleeping pattern.
If you have a sleep apnea and insomnia must be treated accordingly.
If you feel sleepy at work during the day, feel still tired in the morning, frequent snoring, feeling hard to move when u first wake up, tingling or crawling feeling when you move your legs; mean you are not having an efficient sleep night.
And for God’s sake please turn your telephone off!
Enjoy Summer 2023
We need eight hours sleep daily for our wellness besides all other principles,
I think my brain doesn’t like to disconnect from daily activities and relax .From the school years to all the way to my retirement, right before I sleep, I used to plan about my schedule for the next day, and sometimes I even used to dream about it. I used to wake up in the morning before daybreak and the first thing comes to my mind would be the things, I would do that day. All those years my mandatory responsibilities affected my sleeping quality.
In fact, I thought not having an efficient sleep pattern daily did not harm me. But, it did and I was not aware of it. I would feel okay and would be very productive during the day, even I slept 4-5 hours on the previous night.
When you are young you may feel like your body tolerates a few hours of sleep at night. But you do not realize how often you may get sick (catch cold, or not immune to the environmental hazards), may gain weight despite you may eat well, may increase the possibility of diabetes or heart disease in your older ages. Additionally, you may have less tolerance to stressful conditions which we may came across all the time. You may forget things easier or having hard time to retain new information in your memory, and have a hard time carrying along your social relations. At last, but not least you may lose your good decision ability when needed.
Time to time some of above conditions I came across during my most productive years in my life because I did not have efficient sleep. You most likely look over your shoulder to this writing, but I still will write because even if one person, read and comprehend the consequences of poor sleeping pattern and take the advantage of knowing better to have a healthier life; I believe that I will reach my goal.
Now, what must we do to have an efficient sleep night?
Our body sets our biological clock according the daylight where we live. This naturally helps us feel sleepy at night and stay awake during the day. Therefore, it is important to go to sleep around the same time every night. Having a night job, or traveling different time zones affects sleep pattern and quality.
There are variety of reasons cause harder to fall a sleep too.
When I realized my anxiety affects my sleep I learned how to calm down and create some preparation to fall asleep easily. Try not to drink caffeinated drinks on late evening hours on the contrary have some herbal sleep tea.
Listening calming music, brushing teeth, washing face, applying some lotion on your face during this time may help you to winding down and relax, you may get close to sleep one step more followed by doing some rituals (meditation, exercising breathing techniques)
Make sure your bedroom quiet, dark and cool. (The pineal glands release melatonin in dark more efficiently to put you in sleep)
If you have a medical condition, it would help if you take the medicine at the same time every day.
Daily exercise even 15 minutes every day according to your needs may improve your sleeping pattern.
If you have a sleep apnea and insomnia must be treated accordingly.
If you feel sleepy at work during the day, feel still tired in the morning, frequent snoring, feeling hard to move when u first wake up, tingling or crawling feeling when you move your legs; mean you are not having an efficient sleep night.
And for God’s sake please turn your telephone off!
Enjoy Summer 2023
Spring 2023
3- Importance of Balance Diet
I believe that excessive behaviors in our lives are not healthy. Exercising overly to lose weight, watching too much tv, steering to our cell phones way too long, having obsessive cleaning routines, being too dependent to other people for the name of love, and even being extremely social may eventually harm our well being.
All these activities and feelings are very natural part of our lives. However, everything is good in moderation, (our daily activities, our social life, sport activities etc.) otherwise we steal time and energy from one or the other routines that we can accomplish. Living life with precise measurements may sound too monotonous, but award will be certainly enjoyable!
Also applying these principles that we found in our daily lives, to the foods we consume is the most important part of our healthy living. For example,
-You may find information easily in the literature that dark green vegetables are very healthy, which is very true, but this doesn’t mean we must eat ton of a kale every day. Dark green vegetables have good amount of Vitamin K which is fat soluble, therefore if consumed excessively it may become toxic for the body.
-Or, let’s say carrots which has vitamin A and very healthy for the eyes. Again, this doesn’t mean we shouldn’t pass a day without eating carrot. Carrot has beta-carotene in it, and consuming excessively may cause discoloration of the skin.
- Cheese is a great source of protein but high in salt and saturated fat and may lead to high cholesterol which is a risk of cardiovascular disease. Eating cheese excessively also is not healthy.
-Eating red meat too much or not eating red meat all is not that healthy either. You may be a vegan but if you don’t consume any kind animal protein (fish, red meat, poultry, eggs, milk, butter, cheese Etc.) then you need a supplement. On the other hand, eating too much red meat or consuming only red meat or fish as a meat source may create health problems eventualy.
This list can get much longer and I don’t want to be boring either, in short food is an essential source of our well-being. Each type of food we consume contains nutritional values necessary for our health. However, if foods consumed more than necessary or depending on a single food source may be harmful to our health. Alternating foods and consuming moderately is a key.
So, let’s keep in mind like everything else in life “moderation and variation “is the key for a healthy diet.
Always remember home cooking is the healthiest life style for you and your family!
Happy Spring 2023
I believe that excessive behaviors in our lives are not healthy. Exercising overly to lose weight, watching too much tv, steering to our cell phones way too long, having obsessive cleaning routines, being too dependent to other people for the name of love, and even being extremely social may eventually harm our well being.
All these activities and feelings are very natural part of our lives. However, everything is good in moderation, (our daily activities, our social life, sport activities etc.) otherwise we steal time and energy from one or the other routines that we can accomplish. Living life with precise measurements may sound too monotonous, but award will be certainly enjoyable!
Also applying these principles that we found in our daily lives, to the foods we consume is the most important part of our healthy living. For example,
-You may find information easily in the literature that dark green vegetables are very healthy, which is very true, but this doesn’t mean we must eat ton of a kale every day. Dark green vegetables have good amount of Vitamin K which is fat soluble, therefore if consumed excessively it may become toxic for the body.
-Or, let’s say carrots which has vitamin A and very healthy for the eyes. Again, this doesn’t mean we shouldn’t pass a day without eating carrot. Carrot has beta-carotene in it, and consuming excessively may cause discoloration of the skin.
- Cheese is a great source of protein but high in salt and saturated fat and may lead to high cholesterol which is a risk of cardiovascular disease. Eating cheese excessively also is not healthy.
-Eating red meat too much or not eating red meat all is not that healthy either. You may be a vegan but if you don’t consume any kind animal protein (fish, red meat, poultry, eggs, milk, butter, cheese Etc.) then you need a supplement. On the other hand, eating too much red meat or consuming only red meat or fish as a meat source may create health problems eventualy.
This list can get much longer and I don’t want to be boring either, in short food is an essential source of our well-being. Each type of food we consume contains nutritional values necessary for our health. However, if foods consumed more than necessary or depending on a single food source may be harmful to our health. Alternating foods and consuming moderately is a key.
So, let’s keep in mind like everything else in life “moderation and variation “is the key for a healthy diet.
Always remember home cooking is the healthiest life style for you and your family!
Happy Spring 2023
