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The Ultimate Carbs Swap

I found a way to make pizza healthy and hamburgers isn’t a bad word, so let’s swap out our carbs for healthy alternatives.

 

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If you are like most Americans, and me you love carbs and don’t want to part with them in your new diet. Not to worry my friends, because I have the ultimate Carbohydrate swap that will make your cheat meals fit into your diet. Gone are the days where eating a bowl of pasta will ruin your caloric intake and welcome the days where pizza is a healthy meal. Yep, I found a way to make pizza healthy and change hamburger from a bad word, so let’s swap out our carbs for healthy alternatives.

 

Pasta – Veggie Noodles

Pasta is no longer a bad word around people who are dieting. You can now chow down on your favorite Italian dish without having to add hours to your treadmill time. By simply making pasta noodles out of vegetables, you can enjoy all your decadent pasta meals without any remorse. Simply get a spiralizer or any other spiral vegetable cutter and make some pasta out of zucchini or squash. Spaghetti squash can be made with just a fork, so you have no excuses. These neutral veggies will absorb the flavor of your sauce just like pasta would but with none of those pesky carbs.

 

Taco Shells – Leafy Greens or Peppers

Who loves tacos…(I raise both my hands)? Tacos are delicious but those shells are carbohydrate calorie bombs so let’s switch them out.   Try replacing those taco shells and wraps for a nice leafy green or slightly grilled bell pepper. These make great taco shell alternatives and reduce the calorie intake per taco. Simply prepare your tacos like you normally would but swap out shells for a nice lettuce leaf.

 

White Rice – Riced Cauliflower

No more rice for me, once I found riced cauliflower, that is. First I like to steam my cauliflower for about 5 minutes to get it nice and tender. Next, dice up some cauliflower and place it in a food processor. Chop it up pretty good until it resembles rice. Now you can either eat it plain or toss it in a pan and make some fried riced cauliflower. This can be eaten with anything and you won’t miss those terrible carbs.

 

Hamburger Bun – Portobello Mushroom

Hamburgers don’t have to be such bad things, so let’s try and enjoy the classic American meal without any of the guilt. If you are trying to ditch the bun, try swapping it out for a Portobello mushroom or a simple lettuce wrap. The mushroom is a heartier swap but the lettuce wrap is a lower calorie alternative. Either is much better than a bun so ditch those carbs and still enjoy your favorite meals. Maybe you can also switch out the red meat for a veggie burger or a turkey burger, to really amp up the healthiness.

 

 

Pizza Dough – Cauliflower Dough

Pizza is my Achilles heel and I’m not ashamed to say that “I Love Pizza.” Pizza isn’t necessarily the best thing for a diet because of the high carbohydrate levels, but what if we could swap out that pesky crust? I’m here to tell you that you can. Make healthy cauliflower dough and eat pizza every day if you want.

Basically the same preparation for the riced cauliflower except after you put it through the food processor, you need to mix it with olive oil, an egg and some shredded mozzarella cheese. Take this mixture and spread it out onto some parchment paper and bake at 350 degrees F for 10 minutes, each side. Now you can sauce and top your pizza like any other normal pizza, bake for 10 more minutes and you have yourself the unicorn of food, the HEALTHY PIZZA!

 

 

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5 Lifestyle Changes You Should Do in 2020

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Doing various lifestyle changes can be difficult especially when you attempt to initiate huge modifications that merely remain unfulfilled over time. Experts assert that planning small changes is more practical and achievable in real life.

Drink more water

The regular intake of water provides a multitude of benefits. Water helps reduce the frequency of migraines; it helps slow down aging; it aids in digestion; it assists in weight loss, among others. Drinking 6 to 8 glasses of water each day provides you with more energy, enabling you to manage the daily grind.

Go for daily walks

We all know that exercise helps keep us healthy, as well. However, not everyone has the time—or inclination—to start a rigorous and time-consuming exercise routine. Nonetheless, you can still keep yourself healthy by taking daily walks. You can start by taking a walk after you get up from bed each day and then do another round when you get home from work in the afternoon. If you are working from home, take several breaks and walk in your front yard or garden for a few minutes each time.

Begin writing a gratitude journal

Stress gets accumulated due to the many upheavals of daily life. There is a lot to complain about and work can become too stressful at times. You should know, though, that stress and worry can be debilitating to your health. Starting a gratitude diary allows you to destress yourself, realize how blessed you are, and allow catharsis to unfold.

Do a few minutes of reflection and meditation

Because you tend to be so busy each day, you forget to find time to reassess all the things that you are already blessed with. Worries are everyday facts of living. However, you do not have to dwell on them all the time. Find a few minutes to reflect upon the good things in life. Stay still and silent for a bit. Listen to the birds and smell some flowers if you can.

Ask for help when you need it

The funny thing about most people is that it is considered a crime to ask help from others. Most people think that admitting the need for help is tantamount to admitting weakness—a terrible blunder for one’s dignity. However, it is essential to remember that no one’s perfect and that a lot of us need assistance from time to time. Learning to lower yourself and admit the need for aid ultimately lightens your soul—and even helps you learn the virtue of humility.

In essence

It is necessary to plan some changes in your life. These changes can help lighten your everyday burden and eventually welcome more positivity in the different aspects of your existence. However, you should start with doing small modifications. Keeping them small allows you to easily fulfill them because big goals tend to be too difficult especially when you’re too busy trying to keep up with the daily hustle and bustle. Also, laugh a little. Accept your frailty and be at peace with the world.    

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Yoga: The Ultimate Solution to Chronic Pain

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A recent study found that patients with chronic disease and depression found a sort of release upon trying a mindful-based stress reduction course. The study proved that there was a considerable improvement in the participants’ mood, functional capacity, and perceptions of pain upon participating in the activity. According to the Journal of the American Osteopathic Association, it was found that 89% of the study’s respondents claimed that the program helped them in various ways. Despite having 11% of the participants remaining neutral, most of them agreed that the activity allowed them to better cope with the pain. Chronic pain may be common, but this ailment is considered one of the most severe medical conditions out there. The medical condition is believed to have affected over 100 million people in the United States and correlates to an annual cost of $635 billion.

The Effects of Chronic Pain

A small-scale study was conducted in a semi-rural population in Oregon, wherein issues about affordability, addiction, and access to care are abundant. During eight weeks, the participants were instructed to try a mindfulness meditation followed by a mindful hatha yoga exercise. According to Cynthia Marske, an osteopathic physician, and director of graduate medical education at the Community Health Clinics of Benton and Linn Counties, she claims that numerous people have lost hope because of the possibility of chronic not being fully resolved. However, she believes that mindful yoga and meditation can help the body’s structure and function and cater to the healing process. 

The Difference Between Healing and Curing

According to Dr. Marske, he claims that healing is becoming whole again, while curing is the point of eliminating the disease. He believes that yoga and meditation can help make things manageable during the chronic pain healing process. A study conducted found that mindful meditation and yoga led to notable improvements in a person’s perspective on pain, disability, and depression. In the Patient Health Questionnaire, also known as PHQ-9, it was found that the scores of the standard measure of depression dropped by 3.7 points on a 27-point scale. Dr. Marske concluded that some patients often experience a similar drop from the use of anti-depressants. 

Depression and Chronic Pain

Dr. Marske claims that depression and chronic pain go hand in hand. However, he believes that mindfulness-based meditation and yoga can, indeed, restore a patient’s physical and mental health. He believes that both of these combined are effective alone or infused with other medication and therapy treatments. Participants also received instructions from MBSR, a systematic educational program that trains people to raise awareness of the self in the present time and a nonjudgmental manner. The results support other claims on how MBSR can help treat chronic pain while healing from perceived depression. Dr. Marske says that the bottom line is that patients are looking for new ways to endure chronic pain and effective non-pharmaceutical remedies available. However, he firmly believes that yoga and meditation are the go-to plans for patients searching for relief from chronic pain.

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Lady Gaga, Ray Dalio, and Oprah Swear That TM, a Meditation and Yoga Derivative. Works for Them

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Mental health is a major aspect of our well-being. It affects everything else, from decision-making to stress management. Meditation and yoga are key techniques in maintaining excellent mental health. However, there’s a trending derivative that’s currently making the rounds among celebrities—Transcendental Meditation (TM).

Personalities at Twitter, including Square CEO Jack Dorsey and Beyonce swear that this new technique works as it helps them improve creativity, control stress, and boost energy levels.

During Oprah Winfrey’s “2020 Vision Your Life in Focus Tour” conducted at Fort Lauderdale, Florida on Saturday, Winfrey and Stefani Germanotta aka Lady Gaga discussed their love for TM and its corresponding benefits in their lives. These celebrities, including Bridgewater Associates founder Ray Dalio, share that they learned TM from their teacher, Bob Roth, CEO of The David Lynch Foundation.

What is Transcendental Meditation?

Transcendental Meditation or TM is an exclusive practice. Its followers—or would-be followers—are taught by certified instructors through a 4-day course that’s made available for $380 to $960, depending on the student’s level of advancement.

According to Roth, TM is a simple meditation technique that requires you to sit for 20 minutes twice a day while uttering a repeated mantra. In his 2014 YouTube video, Roth adds that TM differs from other meditation techniques because it “allows the active thinking mind to just, all of it to just settle down, and experience quieter levels of thought” as compared to other techniques that prompt you to focus on your breathing or observe your thoughts.

More Important Than Work

Winfrey, in her 2018 Super Soul Conversations interview with Amy Schumer, asserts that TM is “one of the most life-enhancing things [she] ever did”. After the said TM experience, Winfrey shared in her 2011 interview with “The Dr. Oz Show” that she hired a TM coach to teach her Harpos Studios production crew how to meditate.

She says that her staff would, then, take a couple of breaks each day as the practice of meditation is “more important than the work you are doing. [TM] brings a kind of energy and an intensity of energy, an intention that we have never had before.”

Reason for Success

In his 2018 Facebook post, Dalio attests that TM is possibly “the single most important reason for whatever success [he’s] had.” Dalio, 70, shares that he first came across TM during his early 20s. In his book entitled “Principles”, he says that TM “has enhanced my open-mindedness, higher-level perspective, equanimity and creativity. It helps slow things down so that I can act calmly, even in the face of chaos, just like a ninja in a street fight.”

Dalio asserts recommends those who are curious about the positive effects of transcendental meditation to get a copy of Roth’s 2018 meditation book, “Strength in Stillness: The Power of Transcendental Meditation.”

End Thoughts

Meditation and yoga have long been used to correct certain mental health issues. Recent studies report that transcendental meditation, a newer derivative of these techniques, poses possible health benefits. In a 2009 research, experts discovered that young individuals who practiced TM for 3 months displayed lower levels of anxiety, anger, depression, hostility, and even blood pressure.

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