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Optimal nutrition: Plant-based protein

/ mxospina / 2 Comments

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For many years I have heard that the best approach to have a balanced diet is to eat less carbs and more protein. I believe I am not the only one who heard this. In fact, there is a lot of information online that swear by it. I have never followed a specific diet but I am mindful about including complex carbs and protein in my diet, mostly animal protein. (Until a few months ago that I started making some changes) As I am digging deeper into the best ways to keep myself energized, healthy and fit, I keep finding information that leads to the same conclusion: a plant-based diet is the most recommended diet for long-lasting health. It is also rich in proteins so there is no reason why we should believe the best way to nourish our bodies is by only eating animal protein (red meats, poultry, fish, eggs, and dairy).

Another point we need to consider is that we all have different nutritional needs. (Different protein needs for women, men, children, babies) Lifestyle choices also play an important part: if you work out or intend to lose weight or you are a couch potato will also determine how much protein you need. At the end of the day, optimal nutrition is about keeping balance.

Ok, so all this information is clear. However, when I kept searching trustworthy sources to determine if we are actually eating too much protein or not, it got quite confusing. In some articles and studies, it says we need to eat more protein and on the other hand, there are others that say we eat more than enough protein. So whom do you believe?

 

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I guess the simple answer is that it depends on who pays for the studies and publishes information. Unfortunately, there is a lot of advertising (hidden in the form of research studies published in fancy health magazines and the sort) that lead us to believe we need a lot of animal protein. Don’t get me wrong, of course we need protein, they are the basic blocks of life. We need it to repair cells and make new ones apart from growth and development functions. But animal protein is not the only and best source available. In fact, animal protein has been linked to increasing cholesterol levels (due to saturated fats), inflammation at a cellular level, proliferation of cancer cells, diabetes and kidney issues apart from the fact that it doesn’t add any fiber to our diet.

A healthier alternative? Plant-based protein. Not only will you get protein but fiber that is so much-needed for proper body functioning. In the western diet, it is more common to get less fiber and more protein, so if you are concerned about not getting enough protein, maybe you should be more concerned about fiber + protein instead.

I would like to recommend some options (some of you might already know) to include in your weekly meals so that you give your body a break from animal protein. Doing so will also help you knock out some of the saturated fat.

images-11. Beans

Being Colombian, this is my first choice. (I am already experimenting cooking a healthy version of Bandeja Paisa without chicharron and chorizo of course). There are so many varieties of beans (kidney, green beans, chickpeas, lentils, and more). They are high in fiber so they keep you full for longer, and each of them has their own benefits for our health:

Lentils – Great to fight cancer cells. They are packed with folate and magnesium. Excellent to prevent heart disease.

Kidney beans – Packed with antioxidants and omega 3’s polyunsaturated fatty acids. It helps to protect against Alzheimer’s disease.

Black beans – Full of anthocyanin that help protect brain function.

Chickpeas – High in fiber which helps to improve blood sugar, lipids and insulin levels.

There are so many more, so dare to try different kinds.

2. Quinoa

One of my favorites. I used to eat white rice and since I discovered quinoa it was pretty much love at first sight. It’s a gluten-free grain (technically is a seed) high in protein that is also used as a carbohydrate, it’s full of fiber and its one of the few foods that contain the nine essential amino acids. I eat it at least twice a week, it’s cooked pretty much like white rice and you can flavor it any way you wish. It goes great in salads, soups as a side dish or you can eat as cereal. There are different types; I prefer the white and red quinoa. It has become trendy in the last few years but it has been around for many, many years.

3. Nutritional Yeast

This one is a newcomer for me. Apart from its protein content, it’s also packed with B vitamins. It is an inactive form of yeast and comes as flakes. Normally it’s mixed with water or almond milk and mashed nuts and it has a nutty cheese flavor. This is the vegan version of a cheese sauce. I recently made a batch of this and I am getting used to the flavor. Some people like to sprinkle it on salads pasta and rice dishes.

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4. Nuts

Who doesn’t like nuts? Not only they are full of protein, they are also rich in minerals, vitamin E and healthy fats. You can eat them in granola bars, spread them in a toast (almond or peanut butter), and sprinkle over granola, rice dishes or salads.

5. Tempeh

Also a new one for me. This is a fermented soy-based product originally from Indonesia (similar to tofu) that is full of calcium as well as manganese, copper, phosphorus and vitamin B2. There is controversy around soy-based products because in the US many of these products are highly processed and the soybeans have been genetically modified. Tempeh is produced with significantly less processing so it’s a safe and healthy option. It helps to reduce cholesterol and fight cancer cells. It can be stir-fried, baked, pan-fried or eaten raw. For more information on this topic, I recommend you read Dr. Mark Hyman’s blog. I have already mentioned Dr. Hyman in a previous blog. His comments on the numerous studies on soy (organic and processed) are eye-opening for those who have doubts.

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I am currently experimenting with all these ingredients and of course, it is a bit intimidating to cook with new ingredients but so far is going well. Even my meat-eater husband is eating them, (in small bits of course).

Personally, I find these options fill me up with good energy to work out and function through the day. I am not ready to become a vegetarian or vegan (yet) but I must admit that I am feeling amazing. My digestion has improved significantly, my energy levels are up and I feel I am even losing weight.

If you want to learn more about the benefits of a plant-based diet and how it relates to better health, I totally recommend MD. Neil Barnard. He is also the president of the Physicians Committee for Responsible Medicine and has done lots of studies about health and nutrition.

My take? Aim for 3 days of animal protein + 4 days of plant-based protein for a week and see how you feel and when you choose animal protein, make sure is of good quality (grass-fed, organic and responsibly raised).

We are all different and what works for one person might not necessarily work for another, so it’s important to keep this in mind as we dare to diversify our food sources.

This is all for now, don’t forget to follow me on Facebook or Instagram to see some of the meals I am cooking and if you are trying new recipes please share I would love to hear from you.

 

Happy week!

 

 

 

 

 

 

Sweetened or unsweetened?

/ mxospina / Leave a comment

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By no means this is a reflection of my music preferences, but I am very sure you have heard this song at least once in your life: “Sugar..oh honey honey, you are my candy girl and you got me wanting you..” (By The Archies and the Spanish version is sang by Magneto and Mercurio, look for it on Youtube just to refresh your memory, yes I know is a cheesy song). Have you noticed all the songs and expressions used worldwide that have to do with sugar? (sweetheart, honey, sugar daddy, sweet revenge) Even better, do you realized that as human beings when we wish to celebrate or cheer someone up or say I am sorry, we tend to choose sugary foods to show our appreciation, love, and care for others? When I was little, I remember when my dad used to take us for ice cream and it was a real treat (even if you knew that he could easily be tempted to bite your popsicle once he was done with his own). It seems like all through our lives sugar has been a silent close companion, it’s always there to make us happy and make everything better. However, we know it’s the cause of many diseases: obesity, heart disease, diabetes and attention disorders in children among other health issues.

So if we know how harmful it is for us, why is it that we eat it so much?

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Because in the society that we live in, it’s very hard to ignore it. We are constantly bombarded with savvy marketing campaigns and advertising that entice us to eat and indulge in it. Also the fact that we have lived eating sugar throughout our lives (birthdays, Christmas, weddings, valentines and the list goes on and on) it makes it almost impossible to be sugar-free or let’s just say moderate. In the United States, companies spend $17 billion annually marketing to children[1], a staggering increase from the $100 million spent in 1983.[2] Even when taking into account the net present value of $100 million over 34 years, it still equates to a 300% increase in Marketing.  Companies know that by “investing” early in the young consumers, it will create adults that will be hooked on their products from an early age. That’s’ a smart strategy. It’s not a surprise that in this country children obesity is an epidemic. And let’s not forget that about 40% of the population in the US is considered obese. According to the WHO, in the world “in 2014 more than 1.9 billion adults 18 years of age and older were overweight and of these 600 million were obese.” (Clearly, fat foods also are an important factor)

On the other hand, we have our own habits that make it also hard to overcome. Personally, I have a sweet tooth (and my husband is even worse). It has been a constant battle because I know it’s not good for me, but at the same time, it makes me so happy when I have a brownie with vanilla ice cream! So difficult! (Why is it that we don’t crave spinach?) However, going through this path of becoming a healthier version of me, I discovered that I could do some changes to set myself for success.

What are the healthier alternatives?

  • Choose dark chocolate instead of milk chocolate (It was an acquired taste and I totally love dark chocolate now)
  • Choose honey, stevia or agave to sweeten my food. (Sugar is not welcomed in my home)
  • Buy more sweet fruits and veggies and experiment baking cookies, cakes and making ice cream
  • Eat more dry fruit (but be careful because some dry fruit are high in calories, when you buy them, look at the label and check the recommended portion size)

I think we can still enjoy the sweetness of what nature has for us with simple sugars instead of processed sugars.

Be mindful that sugar is not only present in cakes and candy, many processed foods are loaded with sugar (canned food, processed meats, dairy) so make sure you read the nutritional facts label to check the sugar content before you buy it.

 

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Another great source of information is MD. Mark Hymann, the best-selling author, Director at the Cleveland Clinic Center for Functional Medicine, internationally recognized for his studies in childhood obesity and food addictions among other topics. He is well known and respected for his research about food addictions, especially to sugar. He explains there is evidence that sugar can be as addictive as heroin. When we eat sugary food, it leads to dopamine release associated with pleasure and reward in the brain. The more sugar we eat, the more tolerant we become. So with time, we need to eat more sugar to find pleasure. There is a lot of literature about this topic, so I encourage you to read and find more information on your own.

My recommendations above are only for the purpose of reducing consumption of processed sugars, so you need to be aware that even with these less processed options, moderation is the key. (I don’t treat myself every day because that means it’s not a treat) Sugar is hidden in many foods and drinks we consume so let’s be more conscious of what we put in our bodies and how we feed our families. Healthy snacks for kids and the family could be as simple as homemade fruit ice pops or oatmeal cookies. Kids can be enticed to eat certain foods but you are the one in control of the ship.

 

Personally, I love to experience cooking with my nephew, he gets excited to see what colors and tastes will be part of the treats we do together. It is a fun and bonding experience that I hope he can extend to his own family when he grows up.

 

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If you like this blog, share it and let me know what you think on my Facebook page. Alternatively, you can follow me on my website.

Hasta pronto!

 

References
[1] James McNeil quoted in Horovitz, B. (2006, November 22). Six Strategies Marketers use to Make Kids Want Things Bad. USA Today, p. 1B. Retrieved March 2, 2008, fromhttp://www.usatoday.com/money/advertising/2006-11-21-toy-strategies-usat…
[2] Schor, J. (2004). Born to Buy: The Commercialized Child and the New Consumer Culture. New York: Scribner, p. 21.

 

 

Healthy lifestyle habits

/ mxospina / 3 Comments

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The other day I was listening to a woman in the elevator talking to someone on the phone and she was saying to her friend something like “well, you know how it is, marriage is like a roller coaster, it has ups and downs…” and that got me thinking I should write about what I call spiritual nutrition and how this connects with nutrition in general.

For the record, I don’t consider myself enlightened, but being the curious, emotional woman that I am, I reflect frequently about how to improve my relationships with the people around me in the world we live in.

Something that has really helped me in the self-reflecting process is the meditation practice. I was lucky to complete a 10 day meditation retreat (Vipassana Meditation) in 2004 in Sydney, Australia and it was the beginning of a calmer and happier me. Since then, I make an effort to meditate during the weekdays (unless I am sick or something extraordinary happens) for 15 minutes or more if I have the time. How does it help me? It helps me to reduce anxiety, be focused, calmer, to let go and enjoy the here and now. I should probably add here that to make the meditation practice a successful effort, its important to complement it with the teachings of the Buddha and practice meditation with a group (in Buddhism it’s called Sangha), so I also dedicate time to read, join the Sangha (not as often as I want to) and attend live sessions with spiritual leaders to improve my understanding in this topic. Being born in a catholic family shaped my values and beliefs but I always felt it lack something. I am not going to go into the details of the aspects about Catholicism that I don’t believe in or I don’t relate to, but I can say the more I read and study Buddhism, the more I connect to it. For the purpose of this blog (Because I could easily write a lot about my appreciation for Buddhism) what really speaks to me is the understanding that we have the power to be happy within ourselves. The fact that we have the power to be active and not reactive in our relationships with others and the world in general.

Think of this: When you get angry, have you ever had that feeling inside your gut when you are just about to yell or scream at someone? It’s almost like a click that turns on inside you making you feel hot as if smoke will come out of your ears in a second. This is the time when you have two choices (even though things happen really fast in your brain and you don’t really see the two choices immediately):

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Choice No. 1. React with aggression, say everything that comes to your head without thinking of the consequences, quickly looking for words to offend your opponent and defend yourself.

Choice No. 2. Breath in, breath out, acknowledge the heat inside your body and don’t engage in aggressive behaviour. See the other person with compassion and decide its better to cool off before saying anything else you will regret later.

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Personally, when I get upset, I feel the heat inside my head and I know in the next second I have to make a choice: should I put on my boxing gloves? Or should I just let it go and find another time to choose my words better? It’s not always easy but I have a choice. This is exactly what I mean by becoming active and not reactive. So the question is how do we train our mind to see things with this light? Meditation practice.

You don’t need to change religions to learn how to meditate. But it is crucial to act with intention. How can we expect others to act with wisdom and compassion if we don’t practice it ourselves?

So going back to the roller coaster comment, I could not agree more. Marriage is like a roller coaster, it has ups and downs but we have the choice to make the ups more enjoyable and memorable and the downs less intense and destructive.

Being a healthier person is not just about the physical food you eat, our emotional health is very important, meditation is one way to detox your mind and create the space to be calmer and content. There are different meditation schools and practices; I can suggest these ones: The Diamond Way Buddhism , Bodhy Path , and Vipassana Meditation. But be active and look for other options, you don’t need to start this path alone, there are more people than you think interested in practicing meditation.

Having clarified this point, I want to share with you healthy food options that would help you to focus when you start your meditation practice:

  • Have a herbal tea like ginger and lemon, mint or chamomile before you sit down in your quite area to meditate. Having a full stomach will make it very hard to focus
  • Plant based diet is the ideal option because its lighter and it will not take that long to digest. (Grains, vegetables, fruits, legumes, seeds) If your body is too busy breaking down the food, your attention will be diluted
  • Avoid drinks which are high in sugar and caffeine, they will get you agitated

Now that you have this information, I hope you share with me how’s your meditation practice and what type of healthy foods are you including in your diet. Don’t be shy and share it here.

Hasta pronto!

 

 

Healthy living tips

/ mxospina / Leave a comment

imgres-3As I keep digging into the subject of nutrition and the present health crisis we are facing, I realized from a consumer’s perspective, we have been so misinformed and misguided for many years. I knew there are political forces and corporations’ interests behind many of the food options that are available to us. However, I never thought it was to the extent it is today, which only makes me reflect even more about the fact that we need to become more aware of what’s offered to us to be able to make intelligent decisions about our health.

Also, there is contradictory information about what’s good and bad (animal protein, dairy, gluten), and to top it up there’s a lot of diet books in the market that promise miracle results. Lots of confusing information. So, whom do you trust? Your doctor? Your friends? Your family?

I don’t have the magical answer but I can surely share some facts with you that personally have opened my perspective about the topic. We tend to think that if our family or friends or both are making the same or similar choices and it’s working for them, why would you need to think differently? I will tell you why: because we are getting ourselves sick with the food choices and lifestyle that we choose. Many of the chronic diseases around the world such as cardiovascular disease, obesity, diabetes and cancer can be prevented even if we have a genetic disposition to get the disease at some point in our lives. It is not true that because there is a history of heart disease in the family, you are condemned to suffer from the same condition. There are different health sites including medical studies, research papers, documentaries, articles that explain the close relationship between nutrition and lifestyle with chronic diseases. I want to share some of them in this blog.

If you like to watch documentaries, I strongly recommend Food Choices (http://www.foodchoicesmovie.com/), available on Netflix, it is very informative and definitely eye opening. It includes topics such as the worlds’ diet, and how our food choices affect our health and the planet.

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Now, if you prefer to research yourself, I recommend Dr. Pamela Popper,  she is a naturopath, internationally recognized expert in nutrition, healthcare and medicine. There is plenty of information about her work online. What I like about Dr. Popper is the fact that she has no issues in saying things as they are. She has criticized government organizations, health associations and even private sector like pharmaceutical companies for their role in misinforming and misguiding the public. In her book Food over Medicine she emphasizes that we need to become educated consumers, and this is exactly what I am doing with this blog. Most of us live in “auto pilot”, we think that making changes is very hard, and I wont lie, it takes commitment, but its so well worth it that you would hate yourself when you find out how good you feel and look after you readjust to a healthy diet and lifestyle.

For some people, its easier to make changes and for others isn’t. This is where a health coach can help significantly; to rethink you approach to food and find alternative ways that are sustainable.

My take is that we all need to take responsibility for our own health. Being aware of the fact that we don’t have direct control over government food policies (even though we could protest if we really were that motivated), mass media influence, corporations’ power, its crucial that we empower ourselves to control what we can.

 

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What is in our control as individuals? The food we buy and eat. Finding moments to become more active, not necessarily going to the gym if that’s not your cup of tea (I will write a full blog on this topic another time), and create or nurture a spiritual practice. All of them equally important. For now, I just want to motivate you to find more information on your own.

Who cares if others think you are getting too geeky when you start questioning your food options, your medical doctor or your Sunday lunch. You only have one body in this life so its time we take action. In the meantime, I will be here sharing all the information I find useful.

If you have time, I also recommend you check The Institute for Health Metrics and Evaluation (http://www.healthdata.org/results/country-profiles), there is a lot of information in this site, but the one I am more interested in, is the country profile. You type in the country name and it will show a comparison of the health profile between 1990 and 2015. You can see the mortality trends, top causes of death, top causes of premature death and disability among other information. It’s not surprising to see that heart disease, cerebrovascular disease and cancer are consistently in the top ten.

I hope this blog shed some light about this topic and helps you realize that to become a better version of ourselves, we need to be informed, active, curious and don’t swallow whole.

If you like this blog, don’t forget to share it and follow me.

 

Hasta pronto!

 

 

 

Is eating healthy really that expensive?

/ mxospina / 2 Comments

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Last week I was having a conversation with someone I recently met and we were talking about healthy eating and the weekly food shopping. (For the record, she has 2 teenagers and a husband) We both agreed that we could definitely bring changes to our diets and implement them more effectively if we involve every member of the family in the process. However, I didn’t agree when she said, “eating healthy is expensive”. If you think eating healthy is achievable only by shopping at the Wholefoods, Fresh Market (or any other equivalent high-end market in other parts of the country or the world), then she might be right. I personally love both stores, there are quality meats, cheeses, vegetables and fruits (among other stuff) and everything looks and smells good. However, there are other options we should consider when we go shopping for healthy food. I want to share some of them here with you (and you can easily find them in local supermarkets).

Buy seasonal fruit and veggies

imgres-2It sounds obvious but I don’t think many people realize that each season brings abundance of certain fruits and veggies compared to other months of the year. For example, in Miami, being the summer, there are lots of watermelons, mangoes and strawberries. Actually, I think we are blessed in this part of the US because we have a great variety of fruits and vegetables all year round. (Still some fruits are imported) However, for those who live in cooler areas or farther from the equator or in a remote island (I lived in Barbados so I can say this happens in the Caribbean islands) it’s crucial to understand what’s in season so you can buy fresh produce for a reasonable price. Most supermarkets and farmers will tell you what’s in season, normally the produce looks bright and beautiful, it has better flavour and it’s cheaper. Once you identify what you want to buy, plan meals around these food options. In some places, this approach to eating is called sustainable table. If you want to nourish yourself, your family and also care for the planet, this is great way to start. You will be happy to know you are supporting local farmers and you are creating a synchronicity with nature by eating what its offered to us in that specific time of the year.

Experiment with grains

 When I was a little girl growing in Colombia, the main grain (and I ate it almost everyday) was white rice. To be fair with my parents, they also fed me oats, corn and barley soup. I only discovered whole grains in my late 20’s and even thenimages-13, I didn’t really eat whole grains. In my mind, they were only good if one was planning to loose weight (and I wasn’t) so I didn’t see the point in experimenting with these grains. Now that I am older and wiser, I realized I was missing out on the great benefits of grains. Yes, I know some people are gluten intolerant but not all of us are like that. If you are gluten intolerant, skip this section completely. But if you aren’t, grains are a great source of energy, they have been around for thousands of years (most ancient civilizations lived out of corn, quinoa, rice, among others) and they are not expensive. Of course, there are some that may be a bit more costly because they are imported but most of the time, they are reasonably priced. What type of grains? quinoa, amaranth (this one is gluten free), cornmeal, wild rice, brown rice, faro, barley, millet, there’s so many of them. As you embark in this journey, try different spices as well. Normally we tend to use the same spices again and again. Dare to be different, you will be surprised with what you can find.

Cook once eat twice

I am aware not many people enjoy cooking, so my advice is to cook more, divide into separate portions and freeze them. My husband, for example, loves his chilli con carne. When he is inspired to cook it (it takes him a good 2 hours in the kitchen, which he calmly manages with some cold beers) He cooks enough to make five or six portions so he can eat them whenever he pleases. In this way, you know your time in the kitchen is well worth the effort.

I hope with this information I can show you that it isn’t that expensive to eat healthy. Surely, organic is more costly but not every single item you buy has to be organic. If you can afford it, go for it, but if you cant, I still think its better to have a smoothie than a big mac meal. After all, its true that you are what you eat so don’t be easy or fake or cheap.

As I am exploring this path myself, I will also share recipes and tips along the way.

If you are already putting in practice any of these tips and it’s total success, please share it. I would love to know what you are doing.

Abrazos,

Medical check up: should I wait or book it?

/ mxospina / Leave a comment

As I started this path of becoming a healthier happier version of myself, I did something I should have done a while ago. A complete medical check up. Do you remember when was the last time you had a medical check up? It doesn’t count if you are going to the doctor to take your child, your mom or your husband, I mean a real visit to check how things are inside you. I am not proud to say it took me about two years to get this done, but life gets in the way, commitments, trips, holidays, and before you know its been a year and you haven’t booked that medical appointment. My other challenge, and I am sure you can relate to this if you don’t live in your home country, is to find a reliable doctor, someone you can trust and who is within the medical network (meaning covered by your insurance company…I wont get into too much detail because it’s very complicated), but it is a huge deal in the US because costs can increase significantly if you don’t have an insurance. Lastly, and this reason is probably the first reason, who likes to go to the doctor? There are so many other fun places and cool people to meet (and little time) that who wants to actually take the time to deal with call centres, doctors, lab tests, x-ray’s? Nobody.

Yes it is boring, I totally agree but my dear friends, we all need to make it a habit, at least once a year. Why wait until our body is collapsing or taken to the limit? It will also be cheaper to prevent than to treat illnesses.

So, we need to ask ourselves what are the minimal/general considerations when we finally go to see the doctor? (We know it is not a fun visit, so you might as well get the best out of it, right?) I have a few recommendations that will make the visit more productive. The tests below are common practice so be mindful of what they look for, and in case the doctor doesn’t order them, ask for them.

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  • Complete blood count (CBC) checks white blood cells, red blood cells, haemoglobin and platelets. This test can uncover anaemia, infections and even cancer of the blood.
  • Metabolic Panel tests glucose in your blood, which can show if your heart, kidneys and liver are functioning well.
  • Lipid Panel tests for good cholesterol (HDL), bad cholesterol (LDL), triglycerides and calcium among others. It can show if there are risks associated with cardiovascular diseases.
  • Urine Analysis tests for bacteria and infections that in women can lead to cystitis and bladder complications.
  • Stool tests show parasites, bacteria that may be present in your digestive system that can cause a lot of different digestive issues.
  • Breast mammogram – for women over 40, its important to also get your breast checked, it’s definitely not a fun experience but so worth doing it.

Remember that some tests can be false positives and false negatives; apparently this happens more often than we think. So if you feel something is not quite right, get a second opinion. Don’t be shy, question your doctor and ask for alternative options to medication.

For the record, I got checked for ALL of these and even though I have healthy habits, I was a bit nervous to see the results. (After all, many things can change in a year). Luckily, I got positive news, my doctor took the time (because I asked for it) to go over every detail in the tests and he was kind enough to explain absolutely everything. I have to increase vitamin D and I decided to look for natural ways to increase it but supplements are an option as well. My next challenge is to get my husband to complete a full medical check up. (Work in progress)

So the question for you is: when are you going to book for your medical check up?

Don’t wait until your body is falling apart; make it a priority if you haven’t done it yet.

If you find this information relevant, please share it and let me know your thoughts.

Hasta pronto!

Note: This blog is meant to be a general guideline. If you have already been diagnosed with any illness there will be other tests that should be included and discussed with a specialist doctor.

Are we safe using these products?

/ mxospina / 2 Comments

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For years I have thought using tampons and pads were totally safe, considering there isn’t much information about the cons of using them. Some women choose pads over tampons cause they think they are safer, but what if you were told that both are manufactured with materials that are toxic for our bodies? You would probably think twice next time you go to buy them every month. I read this article and it is scary to think that we have been using tampons and pads for decades that can bring so much harm to us. As usual, consumers only get half of the information so its crucial that we learn what are the pros, cons and alternative options. Recently, I heard about the Fleur menstrual cup, which to be honest, I know nothing about, but I am planning to try it myself and I will share with you my experience.

5 changes that are working for me right now

/ mxospina / Leave a comment

As some of you already know, I am currently getting certified as an integrative health coach and I cannot be happier! I am one of those people who enjoys learning new stuff and specially stuff that can bring benefits to my wellbeing and to others. I have numerous books about cooking, diets, personal development (and other topics) and follow different people on social media but I felt it was time for me to make a more serious commitment. So here I am, studying what I like and applying all of it at the same time. I plan to share all my experiences with you along this process so I am writing this blog for you.

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To start with, I want to share five things I am doing this year (that my studies have reinforced) that work to start on a cleaner path to good health.

1. Drink more water

It sounds pretty simple and we hear it all the time. Well, guess what? I knew it before and I wasn’t really doing it as much. Now I am drinking a full glass of warm water first thing in the morning or herbal infusions depending on the week. The important part is to keep hydrated as much as possible. Throughout the day, I carry a glass bottle with flavour water (basil and lemon, apple slices, ginger and cardamom) and I make sure I drink all of it. I don’t like the taste of water so these natural flavours totally work for me.

2. Set a timer for bedtime

I know I need to sleep 7-8 hours to have the energy to start my day and not be moody or tired next day. Setting up for bedtime (in my cell phone) works great because I am making the effort to create a routine. Scientific studies show that when we create this routine (just like babies and kids have) we tell our body that its time to switch off. The goal is to slow down your brain activity so you can fully rest when you go to bed.

3. Morning meditation

Every morning (except weekends) I jump from my bed to my meditation mat outside my balcony. If its rainy I do it in my bedroom but I do it yes or yes. I use some mantras (if I feel restless) or just practice shine meditation, which is the one taught at the budhist meditation group I am part of. I meditate for 10-15 mins and I finish my session with a prayer thanking the universe for all the goodness I have in my life. This is a precious moment to connect with my spiritual being, to remember what’s important and what’s not that relevant.

4. Mind my thoughts and words

We live so fast that we don’t really pay much attention to the thoughts we have in our minds, but its SO true that our thoughts become words and before we know it, they become actions. (I believe it was Margaret Thatcher who said this) We spend a lot of time thinking about things we have done or said and what we will say or do in the future. Minding the chatty monkey in my brain makes me more conscious of it. I still haven’t mastered this fully but I keep working on it everyday. I feel it makes me a more centered person and I enjoy more the now.

5. Planting at home

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I got a mini greenhouse and I am planting coriander, cherry tomatoes and watermelon. I have no idea if this will work but its making me more conscious about the whole process of creating food, specially food that comes from mother nature. Also, I must say its relaxing to do gardening. I already have an aloe vera plant and I love to be able to eat from it and see it growing.

I hope these tips are something you can relate too. And if you already have some that you think could be beneficial to others, please don’t be shy and share it here. I would love to hear from you!

Hasta pronto!

 

MXO