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Whether it's the keto, the vegan or the Dubrow, there are a plethora of wellness and diet plans that people can follow, but how do you know which is the best for your personal wellness goals?
A wellness plan that seems to tick all the boxes (in our humble opinion) is the anti-inflammatory lifestyle, which, according to experts, can give you brighter skin, better health and a much better life.
Maria Borelius, an award-winning science journalist and Swedish writer, is an expert who is so convinced of the positive effects of this lifestyle. A graduate in biology, physics and mathematics and a master's degree in science journalism, Maria is so fascinated by the anti-inflammatory lifestyle that she's written an entire book about it.
Health Revolution is the incredible tale of Maria's quest to banish depression and fatigue, increase her energy and lead a healthier and happier life.
Gathering innovative research from around the world, the ancient wisdom of Ayurveda and a life of experimentation, this book presents a simple five-step plan to bring out the best version of you. Maria promises that readers will look younger and, more importantly, feel much better.
Here, she shares an excerpt with GLAMOR and explains how to follow an anti-inflammatory lifestyle …
We have scientific evidence that inflammation is the driving force of the disease and that the anti-inflammatory measures not only fight the disease, but also strengthen the health of every day. We see evidence of blue zones, research at Lund, epigenetic front, respect research, and many other things.
I can only summarize this as follows: In my opinion, the anti-inflammatory journey is a journey to your best, a body and soul in balance, a feeling of harmony and liveliness.
Let me also say this:
- The anti-inflammatory journey is not a happy pill, but you become happier and more mentally stable.
- This is not a visit to the doctor, but the central health factors are optimized.
- It is not a diet, but the body weight is stabilized and the body is smooth and strong.
- This is not a beauty treatment, but the skin regains all its radiance and strength, and fewer wrinkles.
- This is not a cure for intelligence, but you are refining your thinking ability and your working memory.
We remain ourselves, but in our best version.
How can we do it? How can you put in place an anti-inflammatory lifestyle?
Boost your system with anti-inflammatory foods: Every day, eat lots of good natural foods, polyphenols, omega-3s and probiotics.
A daily probiotic is the simplest but most effective thing you can do to improve your well-being. Here are our favorites …
Low sugar consumption: Every day, save your body from too much sugar and carbohydrates and reduce the glycemic response to the sugar you eat.
Moving: Give yourself the chance to exercise each day.
Immobility: Give yourself peace, calm, and conscious rest each day.
Seek respect: Be curious to know how to find your fear and allow yourself to live great and divine moments.
These are five points whose initials, by a small miracle, form the word BLISS.
The path of bliss is simple, but requires a new consciousness. This is a kind of updated version of Lucy's pre-human lifestyle, which deeply respects our human roots, but also implies an adaptation, because we no longer live in an African savannah, but in a modern society with completely different frames. Through this lifestyle, we can find our way back to ourselves, but with new eyes.
Here I will review the principles that combine to form an anti-inflammatory lifestyle – the path of bliss.
PRINCIPLES OF HAPPINESS
1. Boost with anti-inflammatory food
The value of real food. More polyphenols. More omega-3. Increase probiotics.
The food is supposed to bring health, joy, strength and pleasure. Like Lucy, choose foods created by nature, as close as possible to their natural form. True to the slogan "made by nature, not by man", I prefer to eat a tomato that a tomato sauce prepared, an orange rather than juice, rather meat and grilled potatoes than prepared mince. Any pre-manufactured and processed food containing more than five ingredients should be viewed with some suspicion.
Eat real homemade food. These are not weak salads that make you vulnerable to a drop in blood sugar in the afternoon, but "normal" foods that are reinforced by anti-inflammatory tricks.
Eat more vegetables of all kinds, preferably four different types with four different colors.
Eat a rainbow of vegetables and berries every day. Blueberries, eggplant and red onions, green spinach, yellow peppers, orange carrots, red tomatoes and all other colors. Vegetables, with their various polyphenols, act directly or indirectly (researchers are studying this) as plant protection mechanisms, and we humans can "borrow" the effects to protect us.
Consume a lot of protein at every meal: poultry, eggs, lentils, meat, fish or protein, which build cells, connective tissues and muscles.
Eat a lot of fats, which give energy to the body and enhance the taste of food. Oils such as olive oil, rapeseed oil, coconut oil, avocado oil and sometimes organic butter are good . But avoid margarine, sunflower seed oil and hydrogenated vegetable fats found in cookies, chips and industrially prepared foods.
Use spices and use them with abandon. find new combinations. I like thyme and garlic, turmeric and paprika, coriander and cumin, chili and mint, ginger and lemon.
In general: add turmeric to everything! Our pots and pans at home are yellow because of all the turmeric I use when I cook vegetables and when I sauté chicken, salmon and steaks in coconut oil and turmeric to get a nice finish.
Love your tea. All genres – black, green, red … Use a variety of different herbal teas each day.
I spent the weekend with Gwyneth Paltrow at his wellness summit at £ 1,000 and that's what I learned
The coffee contains polyphenols, but also activates blood sugar. Make a compromise by taking a cup a day.
Be careful with alcohol, but a glass of red wine can be taken because it a) gives pleasure and b) contains polyphenol resveratrol, whose research has proved that it was anti-inflammatory. Try to choose a strong and slightly hard red wine, such as Pinot Noir wines, which contain the highest level of Resveratrol.
Eat omega-3 every day. Whether you eat oily fish several times a week, take omega-3 capsules or take your daily dose of small chia seeds in a chia pudding that has been allowed to soak overnight in a glass of milk. 'almond; you will soon notice that it reinforces everything from your mood to your skin.
If you are in a restaurant and you do not know what to choose, opt for fish and greasy vegetables. It's the new staple food.
Grow your intestinal flora. (Hi all, bacteria!) Eat a lot of green vegetables and drink a tablet of probiotics every day, eliminating the type of bacteria once you've used the old pot. You want to expose yourself to many types of good bacteria. Also eat yogurt or kefir daily. Experiment with kombucha and choose different types, such as ginger or turmeric. I like to eat a mini bowl of fermented vegetables at dinner, but it may not be for everyone.
2. Reduce sugar intake
Keep the sugar levels low. Eat better, complex carbohydrates. Decreases the response of the IG.
Carbohydrates are a complicated subject, I learned. From gummy raspberries to carbonara pasta – what is the best strategy?
There are two main objectives. Reduce the amount of simple sugars by eating better carbohydrates and smaller amounts, and moderate the way the body reacts to sugar. This is to contain the rapid peaks of sugar that are the enemy of the body because they directly cause inflammation.
Converted to everyday strategies, it means something like:
Plan a long and uniform satiety. And plan ahead so you do not panic or stress yourself. Planning does not take longer, but I learned that it was another type of weather, more "anticipated" than "panic". Which in turn gives a better quality of food.
A first step is to remove unwanted waste from the refrigerator, freezer and pantry. No more marmalade, ice cream, cookies, sodas, etc., so it will be harder to satisfy hunger with a sugar solution.
Another method is to define a new standard breakfast, which will probably be different from the one used previously. Breakfast buffets with bread, orange juice, sweet fruit yogurt, high-lactose "regular" milk, processed cereals and marmalade – goodbye! Many of these products will cause an increase in blood sugar or create other types of inflammation. Bread, even if it is whole grain, contains heavy gluten proteins that can cause low intensity inflammation. (In my new life, I eat from time to time a slice of bread here and there, maybe a Danish rye bread or leavened bread, where the bacteria have degraded some of the gluten proteins.) The juice contains as much as several teaspoons of sugar, without the fiber that naturally exists in the pulp and the fruit skin, which decreases the sugar response when you eat whole fruits.
The new breakfast focuses more on protein, fat, vegetables and fruits. A smoothie with almond milk, fruits, nuts and protein powder. A bowl of yoghurt with nuts, seeds and berries. Scrambled eggs and rice cakes. Or a bowl of oatmeal flakes with seeds and maybe an egg.
The strategy is to choose fresh fruits and berries. In the complex carbohydrate category, unprocessed products like sweet potatoes, brown rice, rice cakes, quinoa and oats are your friends. And eat carbohydrates with fats and proteins!
I have reduced the amount of carbohydrate because I want my insulin content to be low and even, but at the same time, the body and the brain need the energy that carbohydrates can give. Here, you must experiment to find the right level for you. One strategy might be to eat only complex carbohydrates in a larger meal per day; for example, the one you eat right after the exercise. In my case, it does not work. If I do not consume complex carbohydrates at dinner, I can not sleep at night.
I've also learned to eat foods on my plate a little differently. Now, I always start the meal with protein, vegetables and fats, and I eat complex carbohydrates, such as sweet potato and quinoa, at the end of the meal. This makes the insulin level more gradual and the satiety is signaled by the foods that cause the least inflammation. If a meal includes chicken, grilled vegetables, salad and brown rice, you should eat it in this order: first vegetables and chicken, then brown rice at the end. I no longer eat a large plate of pasta with a little sauce, but I changed the proportions so that I have a lot of vegetables, a lot of meat sauce and a smaller amount of pasta ( preferably without gluten).
Read the list of contents and zoom in on the "carbohydrates" heading, under which the sugar content is indicated by itself as a subheading. Breakfast cereals with 25% sugar are candy and not food.
When it comes to lowering the glycemic response to a meal, there are two scientifically proven tips: vinegar and soluble viscous fibers. You can take advantage by using vinegar in a salad before the meal, in the French way. Or absorb more soluble fiber in vegetables, berries, beans, brown rice, figs, flaxseeds and sunflower seeds. These tips will help you slow down the increase in your blood glucose after a meal, that's exactly what we want.
Snacks can be a challenge. Instead of buns and coffee, choose something more satisfying, such as a bowl of Greek yogurt with chia seeds, two boiled eggs with a tomato or a juicy red apple with nuts. Or try to make some exhilarating balls of energy at home with coconut oil, dates and berries that you can take with you and distribute to other humans. who might need it.
Personally, I am skeptical about all the juices. Pure fruit juice pushes insulin as a race car driver presses on the accelerator pedal, which causes inflammation. If you are going to drink fruit juice, prefer green juice, preferably with some added nuts, whose fat increases blood sugar more slowly. The best smoothies are those that combine the juice with protein and fat, and contain eg nuts.
But if I feel an irresistible craving for sugar and I eat half a box of chocolates several times a year, I accept it calmly. That's what happens if you place my inner Lucy next to a box of chocolates on a gray Thursday night in November. It's time to shrug and continue the treat of happiness.
3. In motion
Every day, do some exercise. Each week, do aerobic exercises, muscle building and stretching.
Every opportunity to exercise decreases inflammation in the body. You must exercise every day, but you can vary the type of exercise depending on the pace of the day, your schedule, your family's requirements, your work and the different events. of your life.
Part of the puzzle involves a kind of regular aerobic exercise every week, something that makes you sweat. Cycling, walking, running, skiing, swimming, tennis … You must also do weight training, either in class or alone in the gym, to seriously challenge the muscles. Finally, add some quiet, stretching and relaxing exercises. The body needs the three: conditioning, muscles and relaxation.
Many people talk about will, and I just saw my workouts as my breathing, my lungs. But you can not always expect to exercise when you should. Exercise must also be planned, as is all that is important. The exercise that occurs only when the spontaneous inspiration will not become a habit for life. Instead, you can practice doing a little sport all day, but varying the duration and intensity. And even when you do not feel like it, you can at least try ten minutes. If it still seems difficult, it may be time to calm down. Usually, motivation and enthusiasm come to fruition, with their endorphins and dopamine …
You can also eat strategically to do some exercise. This means that you organize your carbohydrate intake during workouts, as well as your protein, to make sure that carbohydrates are used to build your muscles. Eat preferably one hour after the effort – protein and carbohydrate – to quickly reduce the cortisol content. This will lessen the inflammatory effect of cortisol and your muscles will feed faster.
Actively seek opportunities to de-stress: meditation, yoga, mindfulness. Just be. To sleep.
The puzzle of life is stressful for most of us, and this stress increases inflammation in the body through the stress hormone, cortisol. If you want to live in an anti-inflammatory way, you must plan both your rest and your physical activity.
A moment of deep breathing and meditation decreases inflammation. So take the time to breathe deeply, to meditate, to practice yoga; to be fair, to actively train mindfulness. Nothing really means as much as we think, with the exception of the very great values of life, such as love.
It is also important to let the digestive system sit. Short periods of fasting reduce inflammation and you may want to try a form of mini-fasting each week. I do not like to stay all day without eating, but I found that one or two days a week with 14:10 can be very enjoyable. (That is, fourteen hours without food after the last meal of the evening.) If I had dinner at seven o'clock, I would not have breakfast until nine o'clock the next day.)
Sleep expert says this simple trick will cure your insomnia in an instant
This rest and tranquility also includes restful sleep, which in itself contains important repair mechanisms. Maximize your anti-inflammatory sleep by focusing on keeping cortisol to a minimum and try to fall asleep before 11:00. This means that you have to give yourself some time to slow down, turn off the computer and the TV and stay away from the Internet and social media. All these screens compete for our brains and keep us informed when we should slow down.
5. Look for fear
Allow yourself to stop and enjoy the beauty of life.
We are now looking for respect. Only you know what your fear is like, but give yourself time to make a list of what looks great, holy, and beautiful. And give yourself permission to stop and understand that, to feel the slowing down of your whole system.
While I am working on this book, the people I have talked to give me the following pictures that could inspire you:
· The most beautiful sunset on the ocean, where the sun becomes a shimmering strip of light and where we see sailboats on the water.
· Untouched mountains with blue ski slopes, when the day ends and you are alone on the slopes.
· The quiet Christmas church, with its lighted candles and calm devotion.
· Holding a newborn baby
Being able to say thank you to life, even when you have big problems.
· The artists of the Bloomsbury group and the art they created.
· Be able to sit and watch decorating tips on Pinterest and enjoy different images of tiles, colors and fabrics.
· The light in a Rembrandt painting.
· The soundtrack of Lord of the Rings movies.
· Second piano concerto by Rachmaninoff.
· Listen to Queen sing "We will rock you".
· Help a friend in need.
· A meeting at Amnesty where you save the world and fight for imprisoned dissidents alongside like-minded people.
Find your own list, let it grow, use it, create a mood chart with images, fill out your Spotify list … Allow yourself to be passionate, search for your sacred spaces, stop yourself and take all this into account.
Life is Beautiful. Thank you for letting me be here.
That's what a day of happiness might look like.
But what if you want to take everything at the same time?