Melatonin is a hormone produced by the pineal gland in the brain. ⠀⠀
- Melatonin helps to regulate our internal body clock of sleep and wakefulness.
- It has powerful anti-oxidant effects. ⠀⠀
- Anti-ageing and helps scavenge free radicals which can cause cancer.
When you start doing things in life that directly make a positive impact to your well being, that’s when you start living life the right way. •
To find out what is best for you, you need to take a step outside your comfort zone. The first time you do it, it will be the hardest decision ever. Try making it a habit and change your routine for the better. At the end of the day, everything you do is solely for your own growth. •
If you don’t start today, it’ll never happen. How I take steps to step outside my comfort zone is attending networking events frequently. Conversations don’t always flow but how will you learn if you don’t try? •
What will you do to take a step outside your comfort zone today?
Core-abdominal workout sequence:
Challenging but very effective 💪🏻👍🏻
Hold ( wide grip) and stabilize a bar of about 35-50 lbs depending on your strength level.
Start with approximately 20 scissor kicks elevating shoulder blades off the ground, followed by 10-12 crossing legs over and under kicks ( look video).
Then with both legs together and extended do 10-12 side to side leg drop movements keeping low back pressing on the ground (45 degree leg angle)
alternating with a pelvic lift between,
10 pelvic lifts (still holding barbell)
Carefully place barbell on the ground.
Repeat 3 rounds.
#Repost@optimize.physiotherapy with @get_repost
When you are in pain, the primary goal and focus shouldn’t be on just ‘killing’ it. The main objective should be figure out the ROOT CAUSE(S) of why it is present, and start addressing those. Pain is complex, but it is ALWAYS telling us something.
↪️ Painkillers are handed out like candy these days for a variety of reasons. It seems like it is the first line of defence when any sort of pain arises. And we wonder why we have a painkiller epidemic on our hands.
Simply ‘killing’ pain without addressing its root cause is a recipe for disaster in the medium and long term. The obsession with killing pain and treating it as a nuisance may provide temporary relief, but it isn’t a sustainable or wise solution to whatever the actual problem may be.
🔑 Pain first needs to be acknowledged for what it is. Pain is evolutionarily meaningful, it isn’t some random annoyance that just happens out of the blue.
↪️ It then needs to be used as a guide. Pain is a call for change of some sort, so figuring out what must be changed or altered (behaviours, activities, thoughts, patterns, lifestyle, movements etc.) is fundamental.
➡️ The underlying cause(s) may be simple or multi factorial, depending on the situation. Either way, it needs to be figured out and addressed to truly deal with pain in a sustainable way.
✅ Whether you are seeing a health professional or solving it yourself, make sure that the emphasis isn’t just on killing the pain, but on solving it and getting to its roots. Yes, painkillers do have their place...but not as the solution to a pain problem, because they aren’t.
PRODUCT SPOTLIGHT - GOOD FISH SUSTAINABLE FISH RANGE 🐟 This beautiful range by @olivegreenorganics is the perfect accompaniment to any simple summer dish where the ingredients shine. The range includes salmon, Spanish mackerel, tuna and sardines, all caught using sustainable practices before being packaged in BPA free tins and jars in organic EVOO. If you are looking for seafood that is as good for your bodies as it is for the environment, this range is for you. Shop in-store or via the link in our bio.
1 0just now
English version down below🌱
Tag 3 #gemüslis
Iss mindestens 500g Gemüse am tag! 7 tages #challenge von @milenasrezept
Selbstgemachte Mozzarella pizza aus roggenmehl und salat(für die gemüse quote). Weil das ja offensichtlich nicht 500g sind hab ich zum Frühstück noch einen Gemüseteller gegessen 🤖 (Weizen-) glutenfreie Mozzarella pizza ❤
350 ml Wasser
1 packung trockenhefe
2 teelöffel salz
1 prise zucker
Den teig 30 min abgedeckt an einem warmen ort ziehen lassen. Der teig reicht für mehrere kleine pizzen.
250 ml passierte tomaten
1/2 zerdrückte knoblauchzehe
1 teelöffel olivenöl
Die tomatensauce ist eher ein Beispiel. Ich hab für die Sauce passierte Tomaten und die Bella Italia Würzmischung von @gefro genommen. Das war soo lecker!! Andere Zutaten:
Eventuell Gouda Reibekäse
Den ausgerollten Teig 2 mal in ein bisschen mehl wenden sonst klebt er am backpapier an.
Einen rand formen und den Boden mit etwas Tomatensauce bestreichen. Ich habe etwas Gouda Reibekäse verstreut und erst dann die Tomaten verteilt. Anschließend die Mozzarellascheiben verteilen.
Ober- Unterhitze 180° ca. 25 min
Day 3 #gemüslis challenge from @milenasrezept. Eat at least 500g vegtables a day.
Wheat gluten free mozzarella pizza with rye flour
500g rye flour
2 tsp salt
1 pinch sugar
250ml smashed tomatos
1 tsp olive oil
1/2 smashed garlic
Use some flour on the outside so it can not stuck on the backing paper.
Form an edge. Spread the sauce. Put some gouda cheese. Than spread the tomatos above and at least the mozzarella cheese
👆⬅️ Swipe to view 👀 the first 2 months of my weight loss journey. 📅🏋️
PERSONAL LEARNINGS. 🧐 - Establishing new health and fitness rules, trying to cram it all in at the beginning of your journey only creates more stresses to the already busy mind and body. Work, family, friends, hobbies, and now all of sudden you want to: go to the gym, change what you eat, track yourself, spend more money on plans, supplements, etc. These sudden changes often result to early rebound and then quitting. Look at the ‘New Year, New Me’ scenario. Need I say more? 🤷♂️🤷
Instead, let’s establish one habit and behaviour at a time, allow your mind and body to adjust to the change. Introducing one new good habit every 2-3 weeks, instead of cramming 5 a day sounds a lot less stressful and more importantly, achievable. 🤓
NO SHORTCUTS. 🔥👊
"Cuando alguien desea la salud ✌️, es preciso preguntarle primero si está dispuesto a suprimir las causas de su enfermedad 🦠. Solo entonces podemos ayudarlo 🤝." Hipócrates
A veces nos obcecamos en que el paciente haga tal y cual cosa, que siga nuestras instrucciones; y eso está muy bien pero debemos pararnos a preguntarle si realmente él está dispuesto a cambiar 🔄, porque el precio💲de su malestar lo pone él, no nosotros, y en función a eso actuará 🚀.
🍽 Healthy Food Swaps 🍽 -
How is your New Years resolution going?
We should forget about resolutions and focus on adopting healthy lifestyles. It’s all about balance. This post speaks to alternative healthier options for when you are creating your meals or deciding on what to eat. -
Things I personally consider when selecting a meal or something to eat is macros (protein/carbs/fats). I prefer higher protein meals/options (to help meet my daily protein intake - 1gram per lb of bodyweight). Along with this, I like meals with vegetables to help achieve my daily nutrient intake and to help with digestion because of my high protein diet. Carbs are not bad, they give you energy, portions are what matter. Try to portion your meals out. -
Before all this, look at how many calories you need in terms of your basal metabolic rate (BMR). In simple terms, how many calories do you burn at a resting rate? Work around this number and plan to your daily calorie intake accordingly. Don’t forget to exercise and get that metabolism going.
Double tap if you found this information useful, hope it helped!
Gloomy days are always made better with colourful Buddha bowls, right?! ✨ I’ve been obsessing over this combo lately of smokey mushrooms, garlicy broccoli and allll the roasted chickpeas + veg with a huge dollop of hummus 🙌🏼 With Canada’s new food guide released yesterday promoting more plant-based proteins, I’m here to inspire you with quick, easy + delicious recipes like this one 😍.
To make 👇🏼:
Diced sweet potato and broccoli (including the stems!) and place in a large bowl. Drain and rinse a can of chickpeas, and add that to the bowl as well. Sprinkle 1 tsp garlic powder, 1 tsp smoked paprika, 1 tsp onion powder and a pinch of salt over veggies + chickpeas and mix well. Lay flat on a baking sheet at bake at 450F for 25 minutes. Meanwhile, slice ~2 cups of mushrooms. Sauté in a small pan over medium heat with 1/2 tsp soy sauce, 1/4 tsp sesame oil, 1/2 tsp smoked paprika + a few drops of liquid smoke (optional). Sauté until all the water has evaporated. Serve with the roasted veg and finish off with a dollop of hummus + a drizzle of lemon + enjoy! 💛
Nothin like a sweet potato 🍠 I think if I had to eat one food for the rest of my life it would be a toss up between oatmeal and sweet potatoes ... or ice cream 🤔 what would you choose?
Trained and volunteered this morning, and getting things done before more training tonight because Erik’s comin tomorrow! Woooo!
[ air fried sp fries- I slice them into fry shapes and shake them up with olive oil and salt (used tjs truffle salt this time) and air fry on 395 for about 10 ish minutes shaking them around every few minutes. Dipped them in @good_culture ]
31 3011 hours ago
Bit of a different post today but couldn’t help but share when I found the left photo of me. Absolutely crazy because not only was I underweight, I actually believed that I wasn’t slim enough😂 Sometimes social media can get to your head, I was influenced by all these ‘perfect’ size 0 models and felt like in order to accept myself that I needed to be one of them🤦🏼♀️ Me being the naive little girl that I was I started excessively exercising and starving myself. Safe to say that luckily I saw sense and began to educate myself and am now healthy and happy within myself🙈
Do not ever compare yourself to anyone🌸