Yum Yum x
From political upheaval to humanitarian crises, the first three months of 2017 have seen many challenges. But behind the headlines, there are signs of progress and possibility. Here are 20 of our favourites
1. China is planning a national park three times larger than Yellowstone in the US, to help boost the wild population of giant panda. It will link 67 existing reserves to make mating easier
2. A seven per cent annual drop in teenage suicide attempts among US high school students is linked to the legislation of same-sex marriage, say researchers
3. More than 30 million people in Kerala, India, will be given access to free WiFi after the state declared it a basic human right
4. El Salvador became the first country in the world to ban metal mining
5. Clean energy jobs in the US now outnumber jobs in oil and gas by five to one
6. Denmark announced it has reduced food waste by 25 per cent in five years
7. Experts revealed that 86 per cent of new power in Europe came from renewable energy sources in 2016 with wind energy overtaking coal as the largest form of power capacity
8. The world’s largest fund manager, BlackRock, has warned it will vote out directors of companies who fail to address the risks posed to their businesses by climate change
9. A teenager is on track to plant a trillion trees. Felix Finkbeiner, 19, who began his tree-planting quest when he was nine, founded environmental group Plant for the Planet. It has overseen the planting of more than 14bn trees in 130 countries and aims to plant 1tn – 150 trees for every person on Earth
10. The value of UK ethical markets grew to almost double that of tobacco, new research suggests
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11. The cancer death rate in the US has dropped by 25 per cent since 1991, saving 2.1 million lives
12. India banned all forms of disposable plastic in its capital, Delhi
13. A species of manatee is no longer endangered. The US Fish and Wildlife Service announced it would downgrade the West Indian manatee from ‘endangered’ to ‘threatened’ after numbers in the wild increased from several hundred to 6,000
14. China is set to close 67 ivory carving factories and retail shops, roughly a third of the total, as it moves to implement a pledge to end all domestic ivory sales by the end of 2017
15. Finland became the first European country to pilot a basic income scheme. Supporters suggest that unconditional monthly sums could curb mass unemployment and create a more equal society
16. The UK saw a seven per cent increase in sales of organic produce from 2015-2016, new figures revealed. Some 39 per cent of shoppers now buy organic each week.
17. Nasa announced that Jeanette Epps will become the first black American to board the International Space Station when she takes part in a mission in 2018. Read our interview with her here
18. A river in New Zealand has been granted the same legal rights as a human being. After 140 years of negotiations, the Māori won recognition for the Whanganui river
19. Europe is poised for a total ban on bee-harming pesticides. Draft regulations reveal that the European Commission wants to prohibit the insecticides that cause ‘acute risks to bees’
20. France has passed a bill urging companies to respect employees’ time outside of office hours. The ‘right to disconnect’ is designed to ensure respect for rest and work-life balance
If one thing moving home 3 times in 6 months has taught me is that stuff can weigh you down. I remember when I was backpacking at the age of 19 in to San Fransisco and out of New York. Everything I needed for the 3 months I carried with me. It made me reflect on how many things a person actually needs to live.
Anyhow I digress, during my moves I had a bolt of light. This bolt came in the form of Japanese lifestyle practitioner Marie Kondo. The audio book is a bit anecdotal at points but the ultimate message is to keep things in your life that spark joy, discard the rest.
The tidy nerd in me loved this folding techniques
But this was the film I watched whilst doing my ironing and other domestic chores
This is the latest audio book for those who want to jump in
Travel makes me light up, the fresh air, scenery an friends to journey with. I often encourage clients I work with to take time out to connect with nature. It's more than recreation, the Japanese talk about the oils released from trees benefiting our immune system and the quality of trees helping to support out sense of feeling connected to the earth.
This article goes on to expand on this and here is starts..
Wonder is fine dining for the soul. There is no other animal on Earth, as far as we know, that can marvel at the planet like we can; that feels awe and humility, that is moved to tears by the sheer beauty of a sunset or the magnificence of the stars at night. Wonder is what makes us who we are. It drives us to explore, question and connect. And it is that impetus, to fill the world with all the possibilities of our imagination, that has carried us so far. Wonder is the pure joy of being alive. But we must nourish it for it to thrive.
That’s not always easy: there is a wonder deficit in our modern lives. We have become disconnected from our natural sources of awe. Our ancestors spent their days immersed in the splendour of nature and their nights blanketed by the vastness of the Milky Way. What was once our birthright has become a weekend luxury. Modern life is, in many ways, a relentless drive towards success. Every second is filled with information; the stars have been replaced by TVs and the natural world is seen only through computer screens. It has both swelled our egos and diminished our world: and it is causing us problems.
For more click here
So this month I did some Dementia Training with Walsall Council and A Company called Mindful Gifts who specialise in gifts for people with Dementia.
I found it a heart wrenching yet hopeful piece of training. It highlighted how horrific an illness it is, but also how many new ideas are helping support people with Dementia and their families.
I was even more inspired to come across this article as I have been working with Music as a source of healing and inquiry these past few weeks!
See below for more...
Meditation and music listening programs have shown promise in improving measures of cognitive and memory in adults with subjective cognitive decline, according to a recent study published in the Journal of Alzheimer's Disease.
We came across this great article by Harvard Health and wanted to share it with you. Fantastic affirmation of the work we already do here at Cherish Healing!
In these turbulent times, it may be a struggle to maintain a glass half full view of life. A poll just released by the Associated Press on New Year’s Day indicated that most Americans came out of 2016 feeling pretty discouraged. Only 18% feel things for the country got better, 33% said things got worse, and 47% believe things were unchanged from 2015.
However, 55% of those surveyed said they expect their own lives to improve in 2017. If you are among this majority, it may serve you well. A growing body of research indicates that optimism — a sense everything will be OK — is linked to a reduced risk of developing mental or physical health issues as well as to an increased chance of a longer life.
One of the largest such studies was led by researchers Dr. Kaitlin Hagan and Dr. Eric Kim at the Harvard T.H. Chan School of Public Health. Their team analyzed data from 70,000 women in the Nurses’ Health Study, and found that women who were optimistic had a significantly reduced risk of dying from several major causes of death over an eight-year period, compared with women who were less optimistic. The most optimistic women had a 16% lower risk of dying from cancer; 38% lower risk of dying from heart disease; 39% lower risk of dying from stroke; 38% lower risk of dying from respiratory disease; and 52% lower risk of dying from infection.
Yes, you can acquire optimism.
Even if you consider yourself a pessimist, there’s hope. Dr. Hagan notes that a few simple changes can help people improve your outlook on life. Previous studies have shown that optimism can be instilled by something as simple as having people think about the best possible outcomes in various areas of their lives,” she says. The following may help you see the world through rosier glasses:
1. Accentuate the positive. Keep a journal. In each entry, underline the good things that have happened, as well as things you’ve enjoyed and concentrate on them. Consider how they came about and what you can do to keep them coming.
2. Eliminate the negative. If you find yourself ruminating on negative situations, do something to short-circuit that train of thought. Turn on your favorite music, reread a novel you love, or get in touch with a good friend.
3. Act locally. Don’t fret about your inability to influence global affairs. Instead, do something that can make a small positive change — like donating clothes to a relief organization, helping clean or replant a neighborhood park, or volunteering at an after-school program.
4. Be easier on yourself. Self-compassion is a characteristic shared by most optimists. You can be kind to yourself by taking good care of your body, eating well, exercising, and getting enough sleep. Take stock of your assets and concentrate on them. Finally, try to forgive yourself for past transgressions (real or imagined) and move on.
5. Learn mindfulness. Adopting the practice of purposely focusing your attention on the present moment and accepting it without judgment can go a long way in helping you deal with unpleasant events. If you need help, many health centers now offer mindfulness training. There are also a multitude of books and videos to guide you.
Or click here for you free online meditation
Thanks to Beverly Merz, Executive Editor, Harvard Women's Health Watch
With thanks to Anna Goodwin for this helpful article
Last Christmas, a staggering 1,773 self-assessment returns were submitted on Christmas Day. That was 13% more than the previous year!
Were you one of these people and if you were, are you heading for the same fate this year?
Well, it is safe to say it really needn’t be this way!
There are many options available (using an accountant isn’t always an option for everyone) and so if you are registered for online self assessment and are doing it yourself this time, then here are my 5 ways to ensure you have a stress free time of it.
1. Make a Start. This might sound like a pretty obvious point but stop procrastinating. Get the tax return from the bottom of your to do list and put it right at the very top. If you don’t, it will get left until the very last minute. If you haven’t been particularly organised with your accounts, then this is the time to get a nice cup of tea (nothing stronger or you’ll lose focus!), block out any distractions and gather a big pile of absolutely everything that needs sorting.
2. Visualise a big income pot. To get your head around all of your income, I advise to imagine a big pot. In this pot you may have:
· Rental Income
· Self Employed Income
· Employed Income
· Partnership Income
· Bank Interest
· Capital Gains Tax
You need evidence for all of your income and for the whole year.
3. File your Expenses. Get all your receipts and evidence together and put them in date order. Number them yourself and file numerically – this will help avoid wasting time with all those very long invoice numbers.
4. Record your expenses. These expenses will vary according to the type of business you have.
The following subheadings can be used as a guide but you can change them to suit your specific expenses:
· Motor Expenses
· Travel including accommodation
· Rent, rates, insurance
· Bank Interest/Charges
5. Go online to https://online.hmrc.gov.uk/ and follow the instructions. If you feel completely lost, seek help to avoid any avoidable penalties.
Penalties for missing the tax return deadline
Length of delay
Penalty you will have to pay
1 day late
A penalty of £100. This applies even if you have no tax to pay or have paid the tax you owe.
3 months late
£10 for each following day - up to a 90 day maximum of £900. This is as well as the fixed penalty above.
6 months late
£300 or 5% of the tax due, whichever is the higher. This is as well as the penalties above.
12 months late
£300 or 5% of the tax due, whichever is the higher.
In serious cases you may be asked to pay up to 100% of the tax due instead. In some cases the penalties can be even higher than this.
These are as well as the penalties above.
Once you’re done, you can have something a little stronger to drink, because you’ve earned it!
You can’t beat the feeling when your tax return is submitted. Don’t leave it so late next time though!
For lots more information and tips, buy a copy of my best-selling guide Stress Free Tax Returns, available on Amazonhttp://amzn.to/1h2ypKH
Accountant, Professional Speaker, Mentor, Best-Selling Author
For more information, please visit:
There are over 7,000 languages are spoken around the world. In celebration of this rich diversity, Positive News has collected 10 of their favourite inspiring words. I love them all.
Origin: Pirahã, Amazonian Brazil
Meaning: A phenomenon on the boundaries of perception or experience
Origin: Iroquoian, North America
Meaning: The soul’s innermost desires, as revealed in dreams
Origin: Navajo, US
Meaning: Striving for balance in life, towards oneself, others and the earth
Origin: Hawaiian, Hawaii
Meaning: An interaction involving mutual forgiveness and restitution
Origin: Tok Pisin, Papua New Guinea
Meaning: The community where I find belonging: we speak the same language and are responsible for each other
Origin: Maori, New Zealand
Meaning: A place to stand; a place where we feel rooted, empowered and connected
Origin: Lakota, North and South Dakota, US
Meaning: The brave and courageous spirit that lies in every person
Origin: Inuktitut, Canada
Meaning: Togetherness, community spirit. Working together for the common good
Origin: Ifaluk, Ifaluk Island, Pacific Ocean
Meaning: A combination of sorrow and the optimism to be found in human compassion
Meaning: A temporary glimpse of awakening or enlightenment
With thanks to Positive News
I've got a bit of a sweet tooth as you may know. When I came across this recipe my taste buds started to do a little dance. I hope you enjoy this dessert idea!
Many thanks to team at vegannws.com for this gem.
Layers of graham crackers, walnuts, chocolate chips, and shredded coconut make these bars one of our favorite desserts.
Makes 24 bars
What You Need:
For the sweetened condensed milk:
1-1/2 cups vegan milk, plus more if needed
3 tablespoons vegan butter
1/2 cup coconut or granulated sugar
1 teaspoon vanilla
For the bars:
1/2 cup vegan butter, melted
1-1/2 cups graham cracker crumbs (or any cinnamon based biscuit)
1 cup walnuts, chopped
1 cup semisweet chocolate chips
1-1/3 cups unsweetened shredded coconut
14 oz. Sweetened Condensed Vegan Milk (recipe above)
What You Do:
1. For the sweetened condensed milk, into a slow cooker, place milk, butter, and sugar, and stir well. Cook on high for 1-1/2 hours, uncovered, stirring every 30 minutes. Add vanilla and mix. Pour in a measuring cup to ensure you have 14 ounces, adding more milk if necessary.
2. For the bars, preheat oven to 350 degrees. Into a 9 x 13-inch baking pan, pour melted butter and sprinkle graham cracker crumbs, walnuts, chocolate chips, and coconut. Evenly drizzle condensed milk over top to cover entire pan.
3. Bake for 25 minutes, and let cool in pan for 15 minutes. Cut into bars and serve.
With thanks to Veganuary.com for this idea!
½ cup/70g cashews
- 2 tablespoons coconut oil
- ½ small red onion
- 2 tablespoons lemon juice
- 1 inch/2 cm fresh ginger, roughly chopped
- 2 large garlic cloves, crushed, or ½ teaspoon garlic powder
- 3½ cups/800g spinach
- 1 teaspoon curry powder
- ½ teaspoon sea salt
- ½ teaspoon nutmeg
This is so easy!
It goes well with a simple “rice” and a curry sauce. You can also eat it over a salad or use it as a thick dip for sprouted bread/crackers or veggies.
To be honest though, it could easily be a main course on its own – it’s so delicious and filling.
Combine all ingredients in your food processor. Warm in saucepan with sunflower oil and enjoy!
I put on a little weight recently, and to be honest I haven't been feeling too beautiful of late.. .So I was delighted to hear that my old tutor had created a series of free videos and a online course, exploring ideas around attractiveness and beauty.
Mark Walsh is a friend, my tutor, a global embodiment coach and trainer, and in this clip he shares some unique perspectives on beauty with his wife Daria Walsh as part of the Beauty Blackbelt course he has launched this week.
parigha = an iron bar used for locking a gat
Rotation is automatic with side bending in the spine because of both the shape of the articular facets in the vertebrae and the spiral pathways of the muscles. To keep the action pure lateral flexion, the upper and lower ribs need to counterrotate in relation to each other. In this case, the upper ribs rotate posteriorly and the lower ribs rotate anteriorly. To achieve this, the internal obliques on the upper side and the external obliques on the lower side are recruited.
Also, if tightness exists in the outside of the standing leg hip joint (in the tensor fasciae latae, gluteus medius, or gluteus minimus), then that hip will try to flex rather than stay purely adducted. The standing leg should maintain hip extension (via the adductor magnus and hamstrings) to prevent this.
When there is tightness in the latissimus dorsi, lifting the arm overhead can push the rib cage forward (compressing the floating ribs and inhibiting breath in general) or pull the scapula downward even as the arm is lifting, potentially creating impingement of the biceps brachii tendon or supraspinatus at the acromion process.
With thanks to Lesile Kaminoff and the Yoga Anatomy book.
Leonie Hart is a gem, in fact she's quite a super woman that I met whilst working in the arts for DanceXchange. Ma Harts Kitchen is a charming, love filled, funny, tasty blog and with permission I have a child friendly cake recipe for you. The blog has interesting ideas for Child Led Weaning too, so that may be of interest to some folks out there!
The Very Hungry Caterpillar Cake
375g self-raising flour
1 tsp cinnamon
75g caster sugar
Juice and zest of 1 1/2 lemons
3 eggs, beaten
240ml olive oil
Preheat oven to 180C. Lightly grease a bundt tin and line 8 cups of a cup cake tin with paper cases.
Mix flour, cinnamon, sugar and lemon zest in a large bowl. Make a well in the centre and add the eggs, olive oil and lemon juice. Mix well until smooth.
Peel, core and cube the apples and fold into the cake mixture and spoon into the prepared tin and paper cases.
Bake the smaller cakes for 15 minutes until lightly browned and the large cake for 35 minutes or until browned and a skewer comes out clean.
For the icing (enough for the cake and 4 buns)
300g full fat cream cheese
Glug of apple juice
2 tsp cinnamon
2 tbsp maple syrup
Red and green NATURAL food colouring
Chocolates for the eyes, nose and feet (I used chocolate chips and a matchmaker)
Peel core and chop the apples. Put in a saucepan with a glug of apple juice and cook over a low heat for 5-10 minutes until soft and reduced in volume. Purée with a stick blender.
Whisk the cream cheese, add the apple purée and continue to whisk. Add the maple syrup and cinnamon and whisk until light.
Take out a few spoonfuls to colour red (for the head). Divide the remaining icing between two bowls making one a darker and one a lighter shade of green.
To assemble the cake
Cut the circle in half. Place one half with the ends facing down. Cut the other half in half again and place each section on either end with the ends facing upwards.
Use the green icings alternately to create stripes and a red section at the end for the head. Use the chocolate for the features and feet.
Cut, eat and enjoy and keep the baby wipes handy!!
For more on Ma Harts Kitchen click here
A quick article on how to easily bring mindfulness into your everyday routine...
"Mindfulness is a way of bringing our awareness into the present moment, using techniques like meditation, breathing and yoga. It helps us become more..."
To find out more about mindfulness and how Cherish Healing can help you, click here...
Why not incorporate meditation into your leadership style? There are many benefits to being more mindful whilst at work, especially when many people rely on you for support and motivation.
"Is it just the latest corporate fad or is meditation really capable of giving a business leader the edge? Steve Jobs did it; software pioneer Marc Benioff and LinkedIn CEO Jeff Weiner do it. Panda Express founder Andrew Cherng is reputed to have once stopped a business meeting to encourage a stressed participant to take time out to meditate..."
To find out more about meditation and how Cherish Healing can help you and your business, click here...
A fan of Mexican food? Me too. Enjoy.
Spiced Pumpkin Burrito
I love a good wrap but sometimes a collard wrap just does not cut it (or the gluten-laden kinds). It took a few tries before I was fully pleased with the result of these gluten-free tortillas but now I can’t stop making them. Filling them with the season and making a Spiced Hokkaido Pumpkin Burrito was a winner in our home and therefore it ended up here. For you. Ready for all those holiday-y high vibe healthy meals. Note: be careful, the sour cream just might make your tastebuds disco dance.
Raw sour cream sauce
1 cup cashew nuts
1 tsp apple cider vinegar
1/4 tsp good quality salt
1/4 tsp lemon juice
1/4 tsp powdered turmeric
1. Soak the cashew nuts in water for at least 5 hours, thoroughly rinse and add to a high speed blender with the rest of the ingredients (or use an immersion blender). Blend until smooth. Spoon into a small plastic bag and refrigerate while making tortillas, roasted pumpkin and bean mix.
Spiced Hokkaido Pumpkin Filling
1 hokkaido pumpkin, around 1 kg cubed (peel if not organic)
1/2 tsp smoked paprika powder
1 tsp cinnamon
1/2 tsp caraway powder
1/2 tsp cardamom
2 tsp virgin coconut oil or ghee
1. Preheat the oven to 190 °C / 374 °F
2. In a large bowl, combine spices and oil, add the cubed pumpkin and toss until coated.
3. Add to a lined baking sheet and bake for 15 minutes. The pumpkin should not be mushy, that is a major disadvantage when making the burritos. Make tortilla breads and bean mix while the pumpkin is in the oven.
makes 5-8 breads
1 1/2 cup buckwheat flour
1 cup brown rice flour
1/2 tsp baking powder
4 tbsp virgin coconut oil/canola oil/ghee + a lil’ bit extra for frying
2 cups water
1/3 tsp good quality salt
pinch of chili
1. Combine all dry ingredients in a large bowl. If using coconut oil, gently melt in a warm water bath before adding that and the water to the bowl. Thoroughly combine all ingredients using a whisk.
2. Add a drizzle of coconut oil, canola oil or ghee to a frying pan (medium heat) and then a very large spoon-full of tortilla batter (ahem ”dough”). Spread it out really fast & evenly (this is crucial) into a thin round tortilla using a steel pancake turner or the like. Flip once the upside looks completely dry which takes a little less than 1 minute. The tortilla is done when the characteristic dark spots appear on the side that you fry last. Stack tortilla breads on a plate and cover completely with a tea towel. This will keep them bend-able and easy to work with when making the burrito. You need to keep them stacked under this tea towel until all are fried, this way they will be perfectly soft once it’s time to arranging the wraps. So no cheatin’!
2 cups / 400 g cooked black beans
1/2 stalk celery, finely chopped
1/2 leek, finely chopped
1 tsp virgin coconut oil /ghee
1. On medium heat, heat oil in a sauce pan, add celery and leek and cook until tender and slightly translucent. Add beans and cook until warm. Combine with the roasted pumpkin in a large bowl or directly on the lined baking sheet.
1 heaping handful fresh cilantro (leaves)
2 handful arugula
1 avocado, peeled & cubed
Place a tortilla bread onto a plate, Spoon pumpkin/bean-filling onto the bread. Not too much – remember, you need to be able to roll it. Take the sour cream from the fridge, cut off a tiny piece of one edge of the plastic bag. This way you will be able to easily squeeze it out over the pumpkin/bean- filling. To finish, add arugula, cubed avocado and cilantro leaves and roll into burritos. If you want to be able to eat this creation sort of on-the-go I suggest wrapping it up in baking parchment paper. Either way – enjoy!'
To read more about this dish and it's creator click here
Standing Forward Bend
ut = intense
tan = to stretch or extend
1) Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
2) If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn’t possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.
3) With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.
4) Uttanasana can be used as a resting position between the standing poses. Stay in the pose for 30 seconds to 1 minute. It can also be practiced as a pose in itself.
5)Don’t roll the spine to come up. Instead bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.
Sanskrit Name: Uttanasana
Pose Level: 1
Contraindications and Cautions
Back injury: Do this pose with bent knees, or perform Ardha Uttanasana (pronounced ARE-dah, ardha= half), with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.
Modifications and Props
To increase the stretch on the backs of the legs, stand in the forward bend with the balls of your feet elevated an inch or more off the floor on a sand bag or thick book.
Deepen the Pose
To increase the stretch in the backs of your legs, lean slightly forward and lift up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Draw your inner groins deep into the pelvis, and then, from the height of the groins, lengthen your heels back onto the floor.
To increase the stretch in the backs of your legs, bend your knees slightly. Imagine that the sacrum is sinking deeper into the back of your pelvis and bring the tailbone closer to the pubis. Then against this resistance, push the top thighs back and the heels down and straighten the knees again. Be careful not to straighten the knees by locking them back (you can press your hands against the back of each knee to provide some resistance); instead let them straighten as the two ends of each leg move farther apart.
Calms the brain and helps relieve stress and mild depression
Stimulates the liver and kidneys
Stretches the hamstrings, calves, and hips
Strengthens the thighs and knees
Helps relieve the symptoms of menopause
Reduces fatigue and anxiety
Relieves headaches and insomnia
Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis
With lvoe, light and thanks to Yoga Journal
To keep on top of how Cherish Healing can support our clients we research the best information out there in the world. The Mental Health Foundation is up there are one of the best. Here are a collection of their list provided by the public! 1. Meeting a friend
2. Set aside 10 minutes a day to relax and collect my thoughts
3. Watching late night TV debates that deal with the realities of the world
4. Listening to relaxing music
5. Watching funny movies
6. Taking a good walk in the countryside
7. Going to the gym
8. Soaking in the bath with lavender oil
10. Talking to someone just to vent a little
11. Walking the dog
12. Getting more sleep
14. Reading a book to distract yourself from your stressful thoughts
15. Do something good for someone else
To read the rest click here
5 top Mindfulness tips from Cherish Healing
I enjoy a little snack every now and then and,so when I came across this article I though I'd share with you!
Here are their 6 tips for smarter snacking.
- Bring back breakfast. Many breakfast foods can be repurposed as a nutritious snack later in the day.
- Try a "high-low" combination. Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or celery sticks.
- Go nuts. Unsalted nuts and seeds make great snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full (unlike chips or pretzels). Nuts have lots of calories, though, so keep portion sizes small.
- The combo snack. Try to have more than just one macronutrient (protein, fat, carbohydrate) at each snacking session. For example, have a few nuts (protein and fat) and some grapes (carbohydrates). Or try some whole-grain crackers (carbohydrate) with some low-fat cheese (protein and fat). These balanced snacks tend to keep you feeling satisfied.
- Snack mindfully. Don't eat your snack while doing something else — like surfing the Internet, watching TV, or working at your desk. Instead, stop what you're doing for a few minutes and eat your snack like you would a small meal.
- Take it with you. Think ahead and carry a small bag of healthful snacks in your pocket or purse so you won't turn in desperation to the cookies at the coffee counter or the candy bars in the office vending machine.