Feed Your Soul

Stretch Once a Day

Pujols Kitchen - Monday, April 25, 2016


                If you can’t squeeze a workout into your schedule, then stretching is the next best thing to helping with flexibility. Here are three stretches that can help.

Runner’s Stretch

Step forward with your right foot and lower into a lunge with your fingertips on the floor (or on two firm cushions if your hands don’t reach).

Breathe in and, in one motion exhale as you straighten your right leg. Slowly return to the lunge position. Do this four times and then switch sides.

Standing Side Stretch

Standing with your feet together, raise your arms straight over your head, hands clasped together, fingers interlaced and inhale as your reach upward.

As you bend your upper body to the right, breathe out. Then take five slow breaths and return to the center. Repeat on the other side.

Bound Angle

Sit on the floor with your legs straight, then bend your knees and bring the soles of your feet together. Let your knees drop toward the ground. Holding your shins, inhale and stretch your chest upward.

Place your hands in front of you and hinge forward from your hips (don’t round your back), exhaling as you narrow the distance between your face and the floor, then hold for five slow breaths.

Take a Deep Breath

Pujols Kitchen - Monday, April 18, 2016


                Shallow breathing adversely affects health and often incapacitates people in life. It’s easy to ignore our own breathing, especially when we are in good health and feeling fine. In truth, deep breathing is important and has many health benefits. When we take a deep breath:

·         Our respiratory system works better. In fact, asthma, bronchitis and even chest pain can subside.

·         The digestive system does it job. Shallow breathing can cause constipation. When we breathe into our lower abdomen, our digestive system gets the oxygen it needs and works better.

·         The lymph system is better at circulating lymphatic fluid which speeds recovery time after illnesses.

·         The circulation system moves, increasing oxygen to the heart, circulating blood, relieving congestion throughout the body and aiding oxygen flow to the brain and eyes.

·         The immune system has more energy. Tissues regenerate and heal. The body has more energy to heal and detoxify.

·         The nervous system is calmer. Anxiety is reversed. Both sides of the brain are more balanced.

·         You move more easily. Muscle tension is reduced. Flexibility and joint strength increases.

·         Your cleansing systems work better with excess fluids eliminated through the breath and less stress on the organs, allowing the body to naturally cleanse.

·         You’re more mentally present. Concentration and observation improves. You have greater productivity, learning and decision making.

How to Beat Your Bad Mood with Healthy Foods

Pujols Kitchen - Thursday, April 14, 2016


                Much as we’d all like to believe ice cream can cure any bad mood, the sad truth is ice cream doesn’t always work. Here are some suggestions for how to beat your bad mood with healthy foods.

·         If a heavy workload and busy schedule has you stressed, it’s okay to indulge in some chocolate to reduce the stress hormones swimming in your body.

·         By the end of the work week lots of us feel sluggish and the best way to improve concentration is by eating folate rich foods like spinach.

·         If you’re cranky, chances are your sugar and energy levels are low. Eating an apple with peanut butter will keep your sugar and energy levels stable for a longer time.

·         Feeling anxious? Eating salmon for omega-3 fatty acids can help tame your anxiety.

·         Sometimes we all reach a boiling point and need something to calm us down. To calm down fast, sip a cup of Green Tea.

·         When PMS gets you down an egg salad sandwich is just what your body needs to help boost serotonin levels and improve your mood.

·         If sadness has set in turn to low-fat milk for Vitamin D. A vitamin D deficiency may be contributing to your low mood and can reduce feelings of depression.

The Best Time to Meditate

Pujols Kitchen - Monday, April 11, 2016


The best time to meditate is when you don’t have time for it. Let’s face it. We’re all busy with overbooked schedules. That’s why it’s important to stop, breathe and relax for at least 20 minutes each day, ideally 45. Meditation is a gift you give yourself. By taking the time to relax, you’ll experience less pain and stress, lower your blood pressure and improve your mood. Here are two meditation exercises you can do at home.

Try this basic mindfulness meditation exercise.

1.       Sit cross-legged on the floor or on a straight-backed chair.

2.       Focus on your breathing. This could be on the sensation of air flowing into your nostrils and out of your mouth or your belly rising and falling as you inhale and exhale.

3.       Once you’ve narrowed your concentration you can widen your focus, becoming aware of sounds, sensations, and your ideas.

4.       Embrace each thought or sensation without judgement. If your mind starts to race, return your focus to your breathing. Then try expanding your awareness again.

This exercise will help you learn to stay in the present.

1.       Bring your attention to the sensations in your body.

2.       Breathe in through your nose, allowing the air downward into your lower belly and your abdomen to fully expand.

3.       Now breathe out through your mouth and pay attention to the sensations of each inhalation and exhalation.

4.       Continue this breathing slowly and with full deliberation.

5.       Now engage your senses, focusing on each sight, touch, and sound, savoring every sensation.

6.       If your mind wanders, gently bring your attention back to the sensations of the moment.

5 Ways to get Your Vitamin C

Pujols Kitchen - Monday, April 04, 2016


                You don’t have to drink orange juice every morning to get your vitamin C. Here are some other ways to get your daily dose. For men, you’ll want to try for 90 milligrams a day, for women, 75 milligrams.

1.       While ½ cup of orange juice has 50 milligrams of vitamin C, ½ cup of fortified grape juice has 120 milligrams.  Go for the grape juice.

2.       Another way to get your vitamin C is by eating 1 cup of sliced strawberries which contains 95 milligrams.

3.       If grape juice and strawberries aren’t your thing, consider eating a medium size orange which contains 70 milligrams of vitamin C.

4.       Or, go for kiwi fruit which contains 60 milligrams of vitamin C.

5.       If you don’t have a sweet tooth, there’s good news, ½ cup of cooked broccoli contains 60 milligrams of vitamin C.

The Perfect Antidote to the Modern World

Pujols Kitchen - Monday, March 28, 2016


What’s the perfect antidote to the modern world? Gardening. When you garden you connect to the Earth and experience instant calm. Gardening isn’t just about growing a source of fresh, healthy produce gardening can also ease stress, improve your mood and keep you limber. A recent Netherlands study showed that gardening fights stress better than other leisure activities. Two groups of people were instructed to read or garden for 30 minutes. The group that gardened had lower levels of the stress hormone cortisol than the ones who read.

Gardening also gives you better mental health. A study in Norway found that people diagnosed with depression who gardened six hours a day for three months had measurable improvement in their depression symptoms. Exercise is another benefit of gardening. The movement gets your blood moving and what’s not to love about being out in the fresh air and sunshine. Research also shows that gardening can help lower the risk of developing dementia. Adults who gardened were shown to have 47% lower risk for dementia than non-gardeners.

Boost Your Memory this Memory Day

Pujols Kitchen - Monday, March 21, 2016


                Alzheimer’s Disease and dementia are devastating to both its sufferers and their loved ones. Mark this Memory Day by trying an online brain game to test your memory skills. These games are fun and healthy ways to boost your memory.

Lumosity Brain Games

Memory Games

Brain Games

iBraining

Memory

Mark today in a meaningful way by supporting one of the great charities that help in these areas or by vising someone you know who is affected. Though they may not remember it, you will – and your world will be a little better for it.

Celebrate Potato Chip Day the Healthy Way

Pujols Kitchen - Monday, March 14, 2016


It’s Potato Chip Day, one of our favorite guilty pleasures. Indulging in these bite-sized snacks doesn’t have to be unhealthy though. The trick lies in eating the ones that are healthy. Here are the top 5 healthiest potato chips:

1.       Lay’s Oven-Baked Original Potato Crisps

2.       Pop Chips Barbecue Potato

3.       Garden of Eatin’ Blue Chips

4.       Kettle Brand Baked Potato Chips

5.       Terra Exotic Harvest Sea Salt Chips

The Richest Dietary Source of Protein

Pujols Kitchen - Monday, March 07, 2016


                If you are a recovering athlete, post-surgical patient, or someone who needs to build up or repair your muscles, consider including pork in your diet. Lean pork contains up to 89% protein, making it one of the richest dietary sources of protein. For the growth and maintenance of our bodies, look to pork for all the essential amino acids our bodies need.

Today is Crown Roast of Pork Day and while no one knows the origin of Crown Roast of Pork Day, a great way to celebrate and do your body good is to dine on lean pork. Crown Roast of Pork is a dish made by placing two sets of pork ribs on their sides with the bones pointing upward and arranging them into a circle so the ribs resemble the points on a crown. Whether you choose to enjoy pork in the form of a crown, as a tenderloin or just plain old ribs, pork is a healthy choice.

Raise Awareness on Rare Disease Day

Pujols Kitchen - Monday, February 29, 2016


Held on the last day of February, Rare Disease Day is a day for raising awareness about diseases most people have not heard or know about, as well as improve access to treatment. Since 2008, The European Organization for Rare Diseases (EURORDIS) has worked to put social networks in place to support individuals with rare diseases, help their families and coordinate international events for Rare Disease Day.

There are all sorts of ways to support Rare Disease Day and raise awareness such as balloon releases, marathons, auctions and tree planting events.


 

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