Things You Should Do Every Day

10 Things You Should Do Every Day Before 10 AM

“When you arise in the morning, think of what a precious privilege it is to be alive; to breathe, to think, to enjoy, to love.” ~ Marcus Aurelius

You don’t have to be a morning person to benefit from morning rituals. Most people hit snooze, roll out of bed and into some clothes while plunging into their day without a plan.

You, however, can choose to approach your day mindfully. Being mindful will increase the odds that you will feel good, be more productive and end up happier when it’s all over.

HERE ARE TEN THINGS YOU SHOULD DO EVERY MORNING BEFORE 10:00 AM TO STACK THE DECK IN YOUR FAVOR.

MEDITATE

Meditating or even some simple breathing can help you begin your day with a sense of calm. Instead of reaching for your phone or checking email first thing in the morning, take just a few minutes to sit and experience the quiet.

There is plenty of activity during our day, make a commitment to start on a quieter note. It will set the tone for your day and will help increase your focus, energy, and optimism.

“If the only prayer you said in your whole life was, ‘thank you,’ that would suffice.” – Meister Eckhart

Start your day by reflecting on what you are grateful for. A consistent practice of gratitude in the mornings will increase your awareness of gratitude throughout your day. It will also make you more resilient when challenges occur and help you put drama in perspective.

SET YOUR DAILY INTENTION

In the quiet of the day, before the fires need putting out, plan your day by focusing on three goals you want to accomplish.

Make those goals a priority for the day. When you set about planning your day with intention, you are more likely to feel productive at the end of it.

PAD YOUR SCHEDULE

As you go about setting your daily intentions, pad your schedule to allow yourself to tend to fires as they arise. Padding your schedule with free time will give you a better chance of achieving your goals and may even add some downtime throughout the day.

HYDRATE

Your body awakens dehydrated, so it is very important to drink up first thing in the morning. In her book, The Body Ecology Diet, Donna Gates suggests you drink half of your entire daily water intake by mid-morning. It will flush your system of toxins, leave you feeling less hungry and reduce headaches throughout the day.

STRETCH

You will be hard-pressed to find anyone who doesn’t wake up feeling a bit stiff. It isn’t always easy to incorporate exercise into a morning routine. If you were going to choose one thing, the American Journal of Sports Medicine suggests adding a short muscle-stretching sequence of exercises to your morning schedule.

Studies show that consistent stretching in the morning can increase flexibility, improve circulation, reduce stress throughout your day and improve posture.

LISTEN TO MUSIC

Starting your day with upbeat and fun music will not only wake you up but it will fill you with positive energy for your day.

A 2013 study found that music makes you feel good. According to study participants, the two most important benefits of listening to music are “mood regulation” and “self-awareness.”

Not only has it been shown to improve your mood but it can end up increasing motivation, performance, and lead to a better night’s sleep too.

SMILE

Start your day off by smiling at yourself in the bathroom mirror. Smiling will have a positive effect on your overall attitude and well-being, even when it starts out a little forced. Smiling makes you more approachable, and appear more trustworthy. In fact, The University of Montpellier discovered that smiling will also make you a more effective leader.

CLEAN UP AFTER YOURSELF

Life is busy and morning routines can be a bit rushed. It can be very tempting when you are running behind to leave your clothes on the floor, dishes in the sink or leave the trash until later. Just do put them away!

Procrastination around cleaning up after yourself can prevent you from realizing our highest potential and best work. It also allows you to relax fully upon returning home. It is better to pro-actively clean up after yourself than waiting to be called out on it.

DO YOUR HARDEST TASK FIRST

It might seem enticing to get a bunch of easy things checked off your to-do list, but it has been shown time and time again that doing your hardest task first leads to a more productive and happier day. You are more likely to remember the day as being a good one when your day gets better and is easier over time. The bonus: it helps stop procrastination over the things we like to do the least.

10 Superstar Superfoods

Top 10 superstar superfoods

• By Roxanne Fisher - Health editor
• • Supercharged Food author, Lee Holmes shares her immunity-boosting superfood tips...
    The best way to eat your way to health is by including nutritional superfoods into your daily diet. It's so easy to add nutrient-rich, flavoursome smart-picks to your menus and create delicious feasts which not only taste amazing, but will also bring long-term health benefits.

    Nutrients in foods are synergistic - working together to benefit your entire body. Many superstar foods contain phytonutrients that promote good health due to their antioxidant and anti-inflammatory properties.

    To really boost your immunity, try incorporating the following foods into your meals:

    
    

    ONIONS contain a high concentration of quercetin, an antioxidant that helps protect and strengthen damaged cells. Onions are great for raising good cholesterol levels, lowering high blood pressure and helping to thin the blood, warding off blood clots.
    How to use: In stir-fries , scrambled eggs, baked whole with roasts ,British onion soup , in stews, pasta sauces , and added to savory muffins.

    
    
    GARLIC increases immune function by promoting the growth of white cells - the body's natural germ fighters. Garlic has been proven to slow the growth of harmful bacteria, yeasts and fungi. Fresh garlic is always the best choice and is a good alternative to antibiotics. Both fresh and dried garlic have been shown to lower harmful LDL cholesterol and high blood pressure. I take two crushed cloves a day with water to keep bugs out of my system and avoid picking up flus or viruses.
    How to use: Crushed in garlic mash , roasted with vegetables or lamb ,chicken or pork , in stir-fries and on garlic bread.

    
    

    
    BROCCOLI is rich in magnesium and vitamin C, which is known to help fight infections and viruses and is considered one of the most powerful immunity boosters available. Vitamin C promotes the production of interferon, an antibody that blocks viruses and infections from getting deep into cells.
    How to use: Add to stir-fries, salads, casseroles, pasta dishes andsoups, or lightly steam and serve as a side dish.

    
    

    
    QUINOA is perfect as a fast and filling nutritional breakfast - just add almond milk for an added boost of protein. Not strictly a grain, quinoa (pronounced keen-wah) is derived from the seed of a plant related to spinach and is a true superfood. It is a complete protein food, which means it contains all the essential amino acids your body needs to build muscle and repair itself. As well as being high in protein, with few carbohydrates and a dose of healthy fats, quinoa contains an amino acid called lysine, as well vitamin B6, thiamine, niacin, potassium, riboflavin, copper, zinc, magnesium and folate.
    How to use: In porridge, salads and soups, and as a side dish.

    
    

    KALE is a fibre-rich, dark green leafy vegetable which looks similar to spinach and is jam-packed with essential vitamins and minerals. The vitamin A and C in kale is fantastic for your skin and can slow down premature ageing. It also contains lutein, a nutrient that is beneficial for your body and complexion, and also brightens the whites of the eyes. One serving of cooked kale provides more than half the recommended daily allowance of vitamin C.
    How to use: Add to stir-fries or hearty vegetable soups, or crisp it in the oven with extra virgin olive oil and sea salt as a nutritious snack.

    
    

    WILD SALMON is a great source of protein and contains minerals such as iodine, potassium and zinc. It also contains omega-3 fats - the ultimate anti-ageing nutrient and a major component of brain and nerve tissues. Omega-3 fats are also beneficial for good eyesight. Wild salmon contains loads of vitamin D and selenium for healthy hair, skin, nails and bones. For optimum health benefits, consume salmon at least three times a week.
    How to use: On sandwiches, for breakfast with poached eggs , in soups and pasta dishes, or cook up some salmon steaks.

    
    

    NUTS are not only yummy but also contain healthy oils, fibre, vitamins, minerals, potent phytochemicals and the amino acid arginine. Walnuts are one of the best plant sources of protein, and all nuts are beneficial for heart health - eating a handful of nuts five times a week reduces your risk of coronary heart disease. Nuts are rich in fibre, B vitamins, magnesium and antioxidants such as vitamin E. If you are concerned about mould and mycotoxins in nuts, soak them in water and sea salt overnight and then dry in the oven for a yummy crispy snack.
    
    How to use: As a snack, nut milks, crunchy toppings for sweet andsavoury dishes, and nut flours for baking.

    
    

    SPINACH is bursting with delicious health benefits. It contains a cross section of phytonutrients and antioxidants, including vitamins K, C, and E, beta-carotene, coenzyme Q10, folate, iron and the carotenoids lutein and zeaxanthin.
    How to use: In stir-fries, soups and pasta sauces, for breakfast withpoached eggs, and as spinach toast.

    
    
    
    SARDINES are high in omega-3 oils, contain almost no mercury (unlike larger fish), and are loaded with minerals such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese, and are rich in vitamin B. Not a sardine fan? Try flax seeds, walnuts or chia seeds for an omega-3 blast.
    How to use: Mix in a salad, serve on spinach toast or buckwheat toast, serve with eggs, or use as a spread combined with mustard and apple cider vinegar.

    
    

    
    EGGS have had a chequered past, but it has now been proven that eating eggs in moderation will not give you high cholesterol as originally reported. In fact, eggs have stellar stats, full of high-quality proteins, essential minerals and vitamins, including vitamin B12 and folate. An egg is a compact package of nutrition that provides every vitamin except vitamin C. Eggs are also a rich source of vitamin K - one egg contains one-third of the daily recommended amount for women. I usually have about two or three servings per week.
    How to use: Poached, scrambled, baked, in frittatas, omelettes, baked goods and sauces. For a quick on-the-go snack, hard-boil a batch of eggs.

Sugar -- the different types-- and are they good for you?

Sugar explained

• By Jo Lewin - Associate nutritionist

You've probably heard the terms fructose, glucose, lactose and sucrose before. You may even know that they're all types of sugar. But do you know how they differ from one another, or whether some are better for you than others?

A lesson in carbohydrates

Carbohydrates are classified into two basic groups, complex and simple.

Complex carbohydrates are composed of multiple simple sugars, joined together by chemical bonds. The more chains and branches of simple sugars, the more complex a carbohydrate is and in turn, the longer it takes to be broken down by the body and the less impact it has on blood sugar levels. 

Simple carbohydrates are either monosaccharides (one sugar molecule) or disaccharides (two sugar molecules). The two main monosaccharides are glucose and fructose. The two major disaccharides are sucrose (composed of glucose and fructose) and lactose (which is made up of galactose and glucose).

Glucose

About glucose
Glucose is the primary source of energy your body uses and every cell relies on it to function. When we talk about blood sugar we are referring to glucose in the blood. When we eat carbohydrates, our body breaks them down into units of glucose. When blood glucose levels rise, cells in the pancreas release insulin, signalling cells to take up glucose from the blood. As the cells absorb sugar from the blood, levels start to drop.

The nutritional profile
The glycemic index is a ranking of how quickly foods make your blood sugar levels rise after eating them. High GI foods are very easily broken down into glucose. Glucose is the defining standard and has a GI value of 100.  Glucose alone does not taste particularly sweet compared to fructose and sucrose. 

Health claims
Research suggests that, as glucose stimulates insulin release from the pancreas, it also results in the release of two other hormones, leptin and ghrelin. Leptin is known as the appetite suppressor and ghrelin the appetite increaser. It is thought that lower GI foods (such as wholegrains, proteins and those lower in glucose) suppress ghrelin, therefore regulating satiety.

Fructose

About fructose
Fructose or fruit sugar, is a simple sugar naturally occurring in fruit, honey, sucrose and high fructose corn syrup. Fructose is very sweet, roughly one and a half times sweeter than sucrose (white sugar).  Because of the worldwide increase in the consumption of sweeteners, soft drinks and foods containing high fructose corn syrup (HFCS), fructose intake has quadrupled since the early 1900s. 

The nutritional profile
Fructose is absorbed directly into the bloodstream during digestion and has no impact on insulin production or blood glucose levels. Consequently, its GI value is much lower, on average around 19. It was once thought this made it a good substitute for table sugar, but there is now a growing body of research to question this. 

Sweeteners such as HFCS have a higher GI value due to the presence of glucose. It has been suggested that it is the glucose content of these sweeteners that may have contributed to the increase in cardiovascular disease and type 2 diabetes. 

Health claims
Fructose is handled by the body in a different way to glucose as it is metabolised in the liver. As a result, blood sugar (glucose) levels do not rise as rapidly after fructose consumption compared to other simple sugars. When you eat too much fructose the liver cannot process it fast enough and instead, starts to make fats, which are carried in the blood and stored as triglycerides - the bodies main form of fat. Studies have shown that the consumption of large amounts of fructose may lead to increased appetite by impairing the bodies ability to use insulin and to suppress circulating ghrelin (the appetite-stimulating hormone).

While most diabetics cannot tolerate sucrose, most can tolerate moderate amounts of fruit and fructose without loss of blood sugar control. Research is yet to show any detrimental health effects of moderate consumption of fructose as part of a balanced diet. However, it's worth keeping in mind that the excessive consumption of HFCS and other sweeteners may contribute to elevated blood sugar levels, blood fats and subsequent weight gain.

Sucrose

About sucrose
Sucrose is crystallised white sugar produced by the sugarcane plant and can be found in households and foods worldwide. Sucrose is a disaccharide made up of 50% glucose and 50% fructose and is broken down rapidly into its constituent parts.

The nutritional profile
Due to its glucose content, sucrose has a GI value of 65. As it is made up of glucose and fructose, the latter is metabolised in the liver and holds the same issues as those mentioned for fructose above. Due to its glucose content, sucrose does lead to an elevation in blood glucose. Diabetics should therefore be mindful of foods containing sucrose. 

Lactose

About lactose
Lactose is a sugar found in milk. It is a disaccharide made up of glucose and galactose units. It is broken down into the two parts by an enzyme called lactase. Once broken down, the simple sugars can be absorbed into the bloodstream. 

The nutritional profile
Whole milk has a GI value of 41 and is considered to be a low GI food. It is broken down slowly and helps to increase the absorption of minerals such as calcium, magnesium and zinc. Some people experience lactose intolerance – an inability to produce the lactase enzyme that breaks down milk. Lactose intolerance can lead to diarrheoa, bloating and other gastrointestinal symptoms.

Sugar - the bottom line

There are two types of sugar - naturally occurring sugar like lactose in milk and added sugar, which includes table sugar (sucrose) as well as concentrated sources like fruit juice.

The new recommendations from the World Health Organisation (WHO) are that only 5% of your daily calorie intake should consist of added, or 'free' sugars. This equates to approximately five-six teaspoons (25g) for women and seven-eight teaspoons (35g) for men.  One can of fizzy drink contains around 9 teaspoons - so it is easy to reach the recommended daily amount, especially when you consider the sugar added to food that you don't see. 

Virtually all the fibre, phytochemical, vitamin and mineral content have been removed from white sugar (sucrose). Eating too many carbohydrates, particularly simple sugars, can be harmful to blood control, especially if you are insulin resistant, experience reactive hypoglycaemia or are diabetic. Carbohydrate excess, especially consuming too many refined carbohydrates, has also been associated with an increased risk of obesity, heart disease and some forms of cancer. 

The Benefits of Ginger to Your Health

The health benefits of... ginger

• By Jo Lewin - Associate nutritionist

The Zingiberaceae botanical family to which ginger belongs includes three spices: turmeric, cardamom and ginger. From ancient India and China to Greece and Rome, the rhizome (root) of ginger has been revered as a culinary and medicinal spice. Gingerbread, ginger beer and preserved ginger are all familiar products. But ginger is more than a seasoning - its medicinal properties have been valued and used throughout the ages.

Identifying ginger...

The ginger plant is a creeping perennial with thick, tuberous underground stems and an ability to grow up to one metre in height. Cultivated mainly in tropical countries, Jamaican ginger (which is paler) is regarded as the best variety for culinary use. According to Chinese tradition, dried ginger tends to be hotter than fresh.

Origins...

Native to southeastern Asia, India and China, ginger has been an integral component of the diet and valued for its aromatic, culinary and medicinal properties for thousands of years. The Romans first imported ginger from China and by the middle of the 16th century, Europe was receiving more than 2000 tonnes per year from the East Indies. The top commercial producers of ginger now include Jamaica, India, Fiji, Indonesia and Australia.

Ginger is available in various forms:

• Whole fresh roots. These provide the freshest taste.
• Dried roots.
• Powdered ginger. This is ground made from the dried root- Preserved or 'stem' ginger. Fresh young roots are peeled, sliced and cooked in heavy sugar syrup.
• Crystallized ginger. This is also cooked in sugar syrup, air dried and rolled in sugar.
• Pickled ginger. The root is sliced paper thin and pickled in vinegar. This pickle, known in Japan as gari, often accompanies sushi to refresh the palate between courses.
   

A 10g serving of fresh ginger
 

4.6 calories	0.2g protein	0.1g fat	0.9g carbohydrate	0.0g fibre

 

The benefits of ginger tea

Ginger tea is great to drink when you feel a cold coming on. It is a diaphoretic tea, meaning that it will warm you from the inside and promote perspiration. It is also good when you don't have a cold and just want to warm up!

To make ginger tea (for nausea)...
Steep 20-40g of fresh, sliced ginger in a cup of hot water. Add a slice of lemon or a drop of honey if you fancy.

The origin of ginger ale...

In English pubs and taverns in the 19th century, bartenders put out small containers of ground ginger for people to sprinkle into their beer. And it was the ancient Greeks who prized ginger so highly that they mixed it into their bread, creating the first gingerbread.
 

Research

The many curative properties of ginger are widely researched. Used on the skin it can stimulate the circulation and soothe burns. As a diaphoretic it encourages perspiration, so it can be used in feverish conditions such as influenza or colds. The root, which is the part of the plant most widely used in alternative forms of medicine, is rich in volatile oils. It is these oils that contain the active component gingerol.

Soothes digestive system...

Historically, ginger has a long tradition of being very effective in alleviating discomfort and pain in the stomach. Ginger is regarded as an excellent carminative, a substance that promotes the elimination of excessive gas from the digestive system and soothes the intestinal tract. Colic, and dyspepsia , respond particularly well to ginger.

Nausea...

Gingerroot appears to reduce the symptoms associated with motion sickness including dizziness, nausea, vomiting and cold sweating. Ginger has also been used to treat the nausea and vomiting associated with mild symptoms of pregnancy sickness.

Gingerols...

Ginger also contains very potent anti-inflammatory compounds called gingerols. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly. Gingerols inhibit the formation of inflammatory cytokines; chemical messengers of the immune system.
 

How to select and store

Fresh ginger can be purchased in most supermarkets. Mature ginger has a tough skin that requires peeling. Fresh ginger can be stored in the fridge for up to three weeks if it is left unpeeled. Whenever possible, choose fresh ginger over dried since it is superior in flavour and contains higher levels of the active component gingerol. The root should be fresh looking, firm, smooth and free of mould with no signs of decay or wrinkled skin. If choosing dry ginger, keep it in a tightly sealed container in a cool, dark dry place for no more than six months.

Safety

Ginger is very safe for a broad range of complaints, whether it is taken in a concentrated capsule form, eaten fresh or sipped as a tea or ginger ale. Ginger contains moderate amounts of oxalate. Individuals with a history of oxalate-containing kidney stones should avoid overconsuming ginger. If you're unsure or concerned whether it is safe for you to consume ginger always consult your doctor.

10 Foods for Brainpower

10 foods to boost your brainpower

• By Jo Lewin - Associate nutritionist
• • Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our grey matter happy?

    1. Opt for wholegrains

    Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for 'brown' cereals, wheatbran, granary bread and brown pasta.

    
    
    2. Eat oily fish

    Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA. Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general wellbeing. Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss.
    
    

    3. Binge on blueberries

    Evidence accumulated at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss. Widely available, so there's no excuse.

    
    
    
    4. Eat more tomatoes

    There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.
    
    
    

    5. Add vitality with vitamins

    Certain B vitamins - B6, B12 and folic acid - are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment.
    
    

    6. Get a blackcurrant boost

    Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin areblackcurrants.

    
    
    
    
    7. Pick up pumpkin seeds

    Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.
    
    
    
    
    

    8. Bet on broccoli

    A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

    
    
    
    
    9. Sprinkle on sage

    Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too.
    
    
    

    
    10. Go nuts

    A study published in the American Journal of Epidemiologysuggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.
    
    

    Brainpower supplements

    Although research linking diet and dementia is still in its infancy, there are a few important relationships between nutrients and brain health that are worth exploring. Having a nourishing, well rounded diet gives our brain the best chance of avoiding disease. If your diet is unbalanced for whatever reason, you may want to consider a multivitamin and mineral complex and an omega-3 fatty acid supplement to help make up a few of the essentials. If you are considering taking a supplement it is best to discuss this with a doctor or qualified healthcare professional.