Veggie Blog

Anyone who works with a phone, a computer and a full inbox knows how easily the day gets pulled off course. Old articles about yoga for business people used this problem to argue that yoga helps you stay on target. There is something in that idea, but it is easy to oversell. Here is what mindfulness and yoga can realistically offer, what the research says and how to try a focus exercise yourself.

What does it mean to stay aware?

The National Center for Complementary and Integrative Health describes mindfulness as maintaining attention or awareness on the present moment without making judgments. Some forms of meditation ask you to hold your focus on one thing, such as your breathing, a sound or a repeated word. Yoga as it is practiced in the United States typically combines physical postures, breathing techniques and meditation, so a class is a way to practice paying attention. The idea in older writing, that you notice your thoughts and do not let them carry you away, is close to how mindfulness is taught today.

Does mindfulness really improve concentration?

Be careful here. Most of the research asks about stress, anxiety, depression, pain and sleep, not about productivity. NCCIH reports that a 2018 analysis of 142 groups of people with anxiety or depression found mindfulness-based approaches better than no treatment, and that mindfulness practices may help reduce insomnia and improve sleep quality. It also says that research on meditation has been hard to analyze and may have been interpreted too optimistically, and that much of the work on sleep and weight control has been preliminary. In other words, you may feel calmer, and a calmer mind may find it easier to stay on a task, but no study shows that yoga will make you more productive. If an article claims otherwise, ask where the evidence is.

Is a calm team a better team?

Probably, though it works both ways. The World Health Organization says safe and healthy working environments are more likely to improve staff retention, performance and productivity, and that excessive workloads and low control over your job are risks to mental health. So a company that wants a focused, calm staff needs more than a yoga room. It needs reasonable demands. As an individual, you can still do your part by looking after sleep and movement. For a gentler take on this, read our post on mind and spirit practices.

How can you practice focus in one minute?

This simple exercise is a common mindfulness technique and not a program from a study. Sit comfortably, close your eyes or look at one spot, and place your attention on the breath at the tip of your nose or in your belly. Count each out-breath up to ten, then begin again. When your mind wanders, which it will, notice it and return to the count without scolding yourself. That return is the exercise. To cut distractions between sessions, try three habits that many people find useful: put your phone out of reach for a block of work, do one task at a time, and plan short breaks so that you do not need to make your own.

Are there downsides?

For most people, mindfulness is low risk. NCCIH says these practices usually have few risks, but a 2020 review of 83 studies found that about 8 percent of participants had a negative effect, mostly anxiety and depression, which is similar to the rate for psychological therapies. If meditation makes you feel worse, stop and talk to a health professional. Take the same care with the physical side of yoga: choose a qualified instructor, start gently and see our posts on what yoga is and the gentle morning routine for a starting point.

How to lower cholesterol through diet

Many people believe that the trend towards low cholesterol diets comes from young people dieting themselves to death, but this is not so. Keeping cholesterol levels in check is not only a matter of appearance but also of health. High cholesterol levels can cause a host of complications and diseases, including heart attack and stroke, which can even cause death.

Problems such as hypertension, heart disease and diabetes come to mind. This is especially relevant for older people and those in middle age, because cholesterol levels tend to rise with age and the body’s processes, especially digestion and the conversion of fats to energy, slow down. This is perhaps why doctors often ask older people, especially those with weight issues, to reduce the saturated fat and cholesterol they eat.

What is cholesterol?

People have been talking about cholesterol, but do they know what it is and how it affects the body? Because of the rising number of heart problems in the country, cholesterol has become a public enemy. Everybody thinks that cholesterol is bad.

Actually, not all cholesterol is bad for the body. In fact, our bodies need cholesterol to make bile salts. It is also a main ingredient in maintaining hormonal balance and in the production of vitamin D. Things become troublesome when the levels get too high and the cholesterol builds up in the arteries, making it hard for the blood to flow and the heart to pump.

There are two kinds of cholesterol, the good and the bad. LDL is the bad kind. It sticks to the artery walls and forms plaques that eventually narrow the passage. Saturated fats and trans fats raise LDL, and they are often found in packaged foods such as potato snacks and baked goods.

HDL, on the other hand, is the good kind and helps to lower LDL levels. It picks up LDL cholesterol from the artery walls and carries it to the liver, where it is removed from the body. Unlike LDL, HDL is not something you eat: your body makes it. Regular exercise, not smoking and healthy fats, such as those in nuts, fish and olive oil, help keep HDL levels up.

People who need to lower their LDL levels are also advised to eat plenty of fruit because of the fiber it provides. Oats, cereals and legumes are also great sources of soluble fiber, which can help combat the rise of LDL cholesterol and so reduce the risk of heart disease.

Factors that affect cholesterol levels

Contrary to popular opinion, it is not only food that matters when dealing with high cholesterol levels. There are actually a lot of factors that affect the condition. One of them is age and gender: levels tend to rise as we get older. Another is physical activity. Exercise can help lower LDL cholesterol and raise HDL, and it also strengthens the body and tones the muscles. Genetics, weight and smoking play a role too.

Lowering cholesterol levels

From what was said above, it seems wise to lower cholesterol levels, if one has the discipline to see it through. Just eat right and exercise regularly, limit packaged and fried foods, and you are on your way to lower cholesterol levels.

Planning for Atkins

When it comes to the Atkins diet, your success depends on your planning. Having the right foods on hand when you begin makes a big difference to how well you do. There are plenty of suggestions for Atkins meals in the Atkins books, and plenty of low-carb recipes online.

Planning your meals and snacks is an essential part of any diet, not only this one. If you eat whatever is nearest, it is easy to gain weight, and a lot of us got where we are by letting our eating habits go unchecked for years. A little planning brings them back under control.

Why is it hard at first?

Like every eating plan, the Atkins way of eating takes some effort and an adjustment period. The conventional Western diet relies heavily on carbohydrates. Many people grew up on favorites such as spaghetti and meatballs, meat and potatoes, and pasta casseroles. It will take patience to get used to eating in a different way.

What are the two approaches?

There are two ways to change your diet. The first is to find replacements for your favorite foods with low-carb versions. A lasagna made with slices of eggplant or zucchini instead of pasta has far fewer carbohydrates than the usual one, and spaghetti squash makes a good substitute for spaghetti. There are also low-carb or carb-free substitutes for bread, pasta and sugary products, although you should check the labels, because some contain sweeteners that upset the stomach.

The second approach is to learn recipes that center on protein and other low-carb foods. If you eat meat and fish, there is a wide variety beyond ground beef and chicken. You can add pork, lamb and ham to your weekly routine, or try game birds such as Cornish hen, quail and pheasant. If you have never liked fish, try a different type, because some people who dislike trout love salmon. Shellfish such as mussels, clams and shrimp are also on the list. Vegetarians can build meals around eggs, cheese, tofu, tempeh, nuts and seeds, with plenty of non-starchy vegetables.

What can you keep on hand?

Make sure you have some quick foods ready for snacks and fast meals. Sliced cucumber, radishes and celery tossed with lemon mayonnaise make a great low-carb lunch or side salad. Sautéed peppers, mushrooms and garlic served on arugula with feta cheese is another good option.

How do you plan your meals?

Research and try different low-carb recipes before you need them, so that you have a good idea of what to cook. The most important step you can take is planning. A good stock of easy-to-prepare meals will keep you from hitting the drive-through or a restaurant and breaking your diet. Write a shopping list for the week, and prepare some food in advance when you have time.

If you have tasty food to look forward to every day, you will be less likely to feel deprived. Even during the restrictive first phase, there are many food combinations to try. At first glance the vegetable and protein options may seem limited, but that is only when you compare them with what you were used to. With a little planning and creativity, you can find something interesting to eat every day.

Where can you learn more?

Our posts on Atkins induction rules, Atkins diet foods, Atkins shopping tips and Atkins and sugar cravings cover the details. Low-carbohydrate diets are not suitable for everyone, so talk to your doctor before you start, especially if you have diabetes or kidney problems, or are pregnant.

People often say that modern life is “full of toxins,” from polluted air and water to chemicals in food and household products. There is truth in this, but the message is often used to sell cleanses. It helps to be specific about what the risks are and what you can do about them, because the practical steps are mostly simple.

What counts as a toxin?

A toxin or poison is a substance that can harm the body when you are exposed to enough of it. The dose is what matters. Even things that are fine in normal amounts can harm you in extreme ones. Drinking very large amounts of water, for example, can be dangerous, although that is highly unusual. Some exposures come from outside the body, such as smoke, chemicals and contaminated food. Others, such as waste products of normal metabolism, are made inside the body and removed by the liver, kidneys and bowel.

Where does everyday exposure come from?

The biggest and best-documented sources are not mysterious. Tobacco smoke, including secondhand smoke, is a major cause of illness. Alcohol is a toxin to the liver in large amounts. Air pollution, fumes from cleaning products, pesticide residue on produce and germs on raw food can all play a part. Medicines and supplements can harm you if you take too much or combine them badly. Eating a diet high in sugar and refined foods does not poison you in the same way, but it does raise the risk of weight gain and chronic disease.

How can you lower your exposure?

Start with the big things. If you smoke, ask your doctor for help to stop. Keep alcohol low: the latest Dietary Guidelines for Americans simply advise drinking less for better overall health, and some people, such as those who are pregnant, should not drink at all. Wash fresh fruit and vegetables under running water and scrub firm produce with a clean brush; the FDA’s advice on cleaning fruits and vegetables says that there is no need to use soap or a produce wash. Open windows when you use strong cleaners, and never mix cleaning products such as bleach and ammonia. Use medicines as directed and tell your doctor about all supplements you take. Washing your hands and cooking food properly prevents far more illness than any cleanse.

Can a cleanse cure chronic illness?

No. Some of the claims in detox marketing say that toxins cause conditions such as heart disease, arthritis, allergies or fatigue, and that a cleansing program reverses them. Smoking and heavy drinking really do raise the risk of disease, and that is a strong reason to cut back. But a few days of juice or herbs does not undo the damage, and the National Center for Complementary and Integrative Health found no compelling research that detox diets remove toxins. Long-term conditions need a doctor, a healthy diet and regular exercise. Our posts on detox diets and who should skip them and how to judge body detox products explain what to look out for.

When is real detox needed?

People who are dependent on alcohol or drugs may need medically supervised detoxification, because stopping suddenly can be dangerous. If that is you or someone you care about, do not try to manage it with herbs or a diet. In the United States, the SAMHSA National Helpline at 1-800-662-HELP (4357) is free, confidential and open 24 hours a day, every day, and it can point you toward local treatment.

Eating well, moving more and avoiding the exposures listed above will do more for your health than any cleanse. If you want to take the next step, our guide to eating well and letting your body do the work shows how.

Organic skin care

If it can be done naturally, why go for artificial means – this is the simple premise on which organic skin care works. Organic skin care is by far the most natural way of skin care. In fact, organic skin care was probably the first one to be used by man when he first woke up to the needs of his skin. Organic skin care is not only friendlier to skin, but also inexpensive. If practised in the right way, organic skin care can help keep your skin clean, moisturised and healthy-looking.

Organic fruits and vegetables are the most popular ingredients in organic skin care routines, e.g. cucumber is very common in organic skin care routines. Turmeric, apple, papaya and ginger are others that find a wide use in organic skin care routines. These organic materials have a very refreshing and vitalizing effect on your skin. Almost every skin care book/guide has a section on organic skin care (including the actions of various fruits and vegetables on skin). So choose the ones that are more suitable for your skin type and start experimenting with them until you finally select the ones that are most suitable for inclusion in your organic skin care routine. It is important that you use fresh organic fruits/vegetables. Do not try to use rotten ones for your skin; their only place is the garbage bin.

Milk is known to have cleansing properties; in fact, the names of some skin care products contain the word milk. A combination of milk with ground oatmeal acts as a wonderful cleanser.

Ground almond is a popular ingredient for oily skin in an organic skin care regimen. It is used in various combinations, e.g. with egg, honey, milk and fruits, for preparation of organic facial packs.

Wheat germ is a common ingredient in organic skin care procedures. It is rich in vitamin E and is known for its exfoliating as well as moisturising properties. Wheat germ, in various combinations with other organic materials, is used to prepare facial masks for normal and dry skin types. Wheat germ oil is another way in which wheat germ is used for organic skin care.

Yogurt and sour cream are other natural materials that are known for their exfoliating and moisturising properties.

Use of pure honey is also common in organic skin care procedures. It helps in retention of moisture and helps impart a glowing look to skin.

Rose water takes its place as a toner in organic skin care routines. Lavender water is popular too.

Organic skin care uses combinations of different natural materials that complement each other and add to each other’s effectiveness. Keep in mind that natural ingredients can still cause allergies or irritation, so try any new mixture on a small patch of skin first.

Organic skin care is truly an art that, once perfected, can give tremendous results in a highly cost effective manner.