Day: January 31, 2018

Improving Well-Being, Not Temporarily Feeling Better About Yourself

It’s easy to think about how many things we have wrong with ourselves. Both due to our own insecurities or worries, as well as ones pushed onto us by the mass media. Not having the latest sports car, not having the latest iPhone or another flavour of the months smart device like a phablet or iWatch. Not earning enough money, not being able to afford fancy expensive hotels while on holidays, getting old, not being “sexy” anymore, not being able to follow the latest fads and trends. The list goes on and on, and while you could sit there and be stuck in a cycle of perpetual worry and self-doubt, you could take a step back, and think about things that actually matter in life. Not even in the sense of “get over yourself there are more important things at hand”, anyone can tell you that, and as valid as that may be it is not “advice” which works on everyone. So let’s look at how you should get back to basics, and look after yourself in ways in actually help your well being, rather than just helping you feel better about yourself for having the latest smartphone.

Image source: Pexels

Sleeping habits

 

Sleep is possibly one of the most important parts of your day, you may not feel like it sometimes, but your body certainly does feel like it. If you find yourself constantly weary and tired during everyday life, having problems with coordination, maybe you tend to get irritated quickly or lose your temper, these are all common symptoms of bad sleeping habits. The amount of things which get affected by poor sleeping, span from hair loss to even lack of appetite or sex drive. Now while ordering some mens hair thinning treatments and some viagra might be a good start or quick-fix solution, the ideal scenario would be to get yourself back on track to the point where you don’t need them.

 

Everyone is different, and while there are recommended sleeping hours for age groups, they do not always tend to fit everyone perfectly. Some people prefer less sleeping time, some a bit more, and some prefer to take naps every now and again rather than getting a “proper” night’s sleep. Of course, what is best for you is absolutely up to you to decide, but the guidelines for age groups are as follows:

 

Teenagers (14-17): 8-10 hours

Young adults (18-25): 7-9 hours

Adults (26-64): Once again, 7-9 hours

Older adults (65+): 7-8 hours

 

As you can see, the trend tends to be that the older you get, the less sleep you need, but as mentioned above, these are guidelines. Some people even adapt a whole new way of sleeping, called polyphasic sleep, which consists of sleeping very few hours at night, usually from around as little as 3 to sometimes 5 hours a night. After that, people have two 15 to 20-minute naps during the day to keep themselves fresh. It might seem like a strange concept, but it has shown to boost productivity amongst people as well as overall better wellbeing.

 

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What to Eat After You Work Out??

Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance goals. But what about the rest of us? You try to squeeze in 30-60 minutes of exercise most days of the week. Do you have to be careful about what you eat before and after your workouts, too?

There are some advantages to knowing how your body works and what it needs to perform at its best. The bottom line for healthy weight loss and fitness sounds simple: You must eat fewer calories than you use up—but not fewer than your body needs to function at its best.

The size, timing and content of your pre and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after exercise and whether the calories you eat will be used as fuel or stored as fat. Here’s what you need to eat and drink to get the results you want.

Your Post-Exercise Fluid Needs
Most moderate exercisers will lose about one quart (four cups) of fluid per hour of exercise, so try to drink about 400 ml of water shortly after your workout to aid the recovery process. If you sweat a lot or the weather is hot and/or humid, consider weighing yourself before and after exercise, and drinking 200ml of water for every ounce of weight you’ve lost. Because heavy sweating also causes loss of minerals and electrolytes, consider using a sports drink with electrolytes if you need to replace more than two or three cups of fluid.

 

We suggest you add ½ chopped any fruit you enjoy, along with few chia seeds and few mint leaves to enhance the taste of water and that also helps in boosting the Vitamin content in water.

Your Post-Exercise Meal or Snack
Many people are very hungry after a workout, making it easy to eat more than you really need or to choose foods that won’t really help your body. Eating too much of the wrong thing can cause your body to store that food as fat instead of using your post-workout meal to refuel and repair your muscles.

So what does the ideal meal or snack look like?

  • Roughly 60 percent of the calories you eat at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout, to replace depleted muscle fuel (glycogen) and to prepare for your next exercise session. Moderate exercisers need about 30-40 grams of carbohydrates after an hour of exercise, but high-intensity exercisers need around 50-60 grams for each hour they exercised..
  • While carbs are essential, it’s also important to include some high-quality protein in your post-workout meal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25 percent of the calories you eat after a workout should come from protein—that’s about 10-15 grams for most people.
  • Fat doesn’t play a big role in post-workout recovery, and eating too much fat after a workout won’t help your weight control or fitness endeavours. Only 15 percent (or less) of your post-workout calories should come from fat—that’s less than 10 grams.

 

The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting to top off its fuel tanks to prepare for your next session. 
But if your appetite or schedule doesn’t allow you to eat a meal right after exercise, don’t panic. Your body can still replace your muscle fuel over the next 24 hours, as long as you’re eating enough food to support your activity level. Try to have a smaller snack that contains carbs and protein as soon after exercise as possible. Liquids like smoothies, shakes or chocolate milk, and/or energy bars, can be especially effective post-workout snacks.

 

Here are some sample food combinations for your post exercise meal:

  1. Bread, a bagel or an English muffin with feta cheese or peanut butter
  2. Dried fruit and nuts
  3. Paneer Paratha
  4. Cottage cheese with fruit
  5. Fruit Smoothie with Seeds
  6. Yogurt with fruit
  7. Veggie Egg omelet with toast or  Egg roll
  8. Cottage Cheese Roll
  9. Chocolate Milk + ½ Scoop Protein Powder
  10.   Cereal with Milk
  11.   Eggs and toast
  12.  Chicken Sandwich
  13.  Vegetable stir-fry with Chicken/Fish/Tofu/Cottage Cheese
  14.  Crackers with low fat cheese
  15.  Rice or Oat cakes with nut butter
  16.  Smoothie (with milk, yogurt or added protein powder)
  17.  A protein or energy bar
  18.  A protein or energy shake
  19.  Pancakes and eggs
  20.   Any regular meal that contains lean protein, starch and vegetables

Article Contributed by nutritionist Kejal Shah, Nutritionist, Weight Management Expert and Founder of Nutrivity.in

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Make Money From Your Craft

Pexels

 

When you pick up a camera for the first time, one of the last things you’re probably thinking about is making money. Photography is an artistic passion that comes from within and is driven by beauty and attraction, not what kind of income you may be able to make.

Having said that, if your passion takes over your life and consumes you, then it may be wise to see how you can earn professionally from it so you can still get by, doing exactly what you love.

 

Do photo shoots for clients

When going in this direction, ideally you have your own studio as that adds to the profession of the job, because clients would expect to be shot there. Although a lot of the time, shoots can take place outdoors, but it’s always good to have the option. This does cost a bit of money for the necessary equipment as well as the space, so you may want to consider looking at some quick personal loans online so you can afford this, unless of course you already have some savings to tap into.

People will always be looking for a top photographer to capture special moments, whether that be a special time in someone’s life, or an event that needs remembering – so there is always work. All you need to do is build up a decent portfolio to show how capable you are, and then spread the word.

 

Start your own blog or vlog

If you think you have something to offer the world in terms of the kind of content you like to speak about, or show in the photos you take – you may want to start your own blog lead by skilled writing or even just your images that create a story in themselves. But if that’s not your thing, then try vlogging instead. Essentially this is the same thing, but in video form, so rather than writing, you can just talk on camera. YouTube is a great platform for this, and you may just find that your content is drawing in a lot of attention and you can start to build up a good following. This can open many doors for being sponsored to review products, as well as being taken on adventures to explore new things in the industry that you are now in.

 

Sell your prints

It could even be as simple as blowing up your images and trying to sell them. You can do this by making your own websites and advertising them on there, as well as social media like Instagram. Or you can even go into your local shops and ask if they’d be interested in selling some of your work there. If you have a lot of small prints, you could try and sell them to a shop for a set price, and then they can sell them individually – being a win-win for the both of you.

 

So there are many different options that you have, it just depends on the direction you’d like to go in. Get creative. At the end of the day it’s your passion, so take it wherever you want to.

 

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