First post =)

My first entry here, I decided to start a blog about health & wellness. 

I wanted to document few good articles that I've found on the internet and just share it on my blog, and if it helps me, I hope it helps others too. 

Some healthy tips i get from various sources

Gut healing

- Eat prebiotic and probiotic (e.g. unsweetened yoghurt). Prebiotics (e.g. asparagus),  is like soil to grow good bacteria

- no overuse of antibiotic

- Saliva production is important

- Avoid drinking with meals, dilute natural digestive enzyme. Choose fermented like kefir or yoghurt based drinks

- chew food properly before swallow

- Bone broth is good for your gut health

- Eat more probiotic rich or fermented food like Kimchi, yoghurt, sauerkraut, kombucha, milk kefir, tempeh, Miso soup

- Fennel seeds tea can help get rid of gas

- Avoid supper, give yourself time to digest food before heading to bed

- Avoid stress eating, eat when relaxed. Stress hormones can cause indigestion

General health

- Sleeping before 11pm

- Chamomile tea helps you to improve your sleep

- Proper hydration, drink water one sip at a time

- Zero calorie drink black coffee, lemon juice with water, green tea. 

- Deep breathing, breathing through nose instead of mouth

-  Exercise and sweating

- Contrast between exercise and recovery, to allow body to heal

- Walk 10,000 steps per day, 30 mins of aerobic activity to boost heart rate, strength training every other day 15 mins, include light weight, resistance bands, or yoga.

- Good Posture

- Supplement (e.g. Multivitamin, manuka honey, algae, aloe vera juice, ginger, turmeric)

- Chiropractor, massage, acupuncture

- For lymphatic health, you can try dry brushing. rebounder or Lymphatic Drainage Massage (LDM)

- Go to spring for healing & sauna

- Soak in bath tub adding Epsom salt in the water, and apply magnesium lotion 

- Mindfulness / Meditation (Positive thoughts raise vibration)

- Cleanse Liver

- Castor oil healing

- Diffuse essential oil, use of essential oil

- Sunlight, Earthing

- Detox, Cleansing, eliminate toxin

- Clean air

- Music 

-  Enjoy morning

- Laugh

Healthy eating

- You are what you eat. 99% of disease don't come from our genes but from lifestyle and environment, our genes don't control our lives, we control them.

- Try to eat 80% vegetables, 1 to 2 pounds a day, 20 species per week, vegetable prevent oxidation, loaded with fiber, eat meat as a treat

- Don't overeat, stop when you are 75% full, keep 25% for digestion

- Add herbs and spices in diet, spice up your meal

- Eat wide variety of fresh Organic food, natural food easy for bowel movement

- Rainbow diet 

- Fasting

- Juicing ( 80%green 20% fruits), cold pressed, look for slow juicer that is easy to dissemble and easy to wash

(Information i got from farmz, Mark Leong shares alot of knowledge on his seminar, here are the list of vegetables and fruits for juicing)

- Green smoothie is good if you don't like to eat vegetables, and makes it easier to have your daily vegetable intake, it is best to consume smoothies on empty stomach. Best time to drink smoothie is upon waking up, or after workout session, but if you can't don't worry about the time taking it. 

- Glycemic index is a measure that ranks carbohydrate according to how they affect glucose level (1-100). Low GI(50 or less), Medium (56-69), High GI (70+)

- To stay young, can take selenium from brazil nuts, 2 nuts per day. Vitamin E and C is essential

- Limit your sugar intake, e.g. soda , glucose is fire of inflammation

- Always carry food with you, Nuts (almonds, walnuts), a piece of fruit 

- Plan your healthy meals ahead

- Avoid trans-fat

- Stock up on vegetables and fruits 

- Cut down on your portions, use a smaller plate and fill up your plate smartly

- Write down what you eat, can help you in meal planning. Journaling helps to record, thoughts, ideas, inspiration, help to set goals and track progress. 

- Track your progress, weigh yourself regularly, don't rely too much on mirror, how you feel and look, take pictures, take body measurements (Rate 0 to 5, your sleep, stress, hunger, fatigue, track your lifts- weight)

- Say no to Junk, processed, sweets and fried foods, these empty-calorie meals which offer no nutritional value

 - Avoid gluten, hard to digest

- Sprouted seeds rejuvenate, raw food

- Omega 3 fatty acid important

- Avocado is good fat for you

- Avoid MSG, pesticide residue, mercury, any product claiming to be low-fat is most likely loaded with sugar

- Switch to basmati rice or brown, black, red, purple rice

- Toxic and safe fats . When we eat out, we are not sure which oil they use for cooking, so it is best to do your own cooking. Vegetable oil are highly unstable, they oxidize, increase inflammation

- Don't visualize or fantasize losing weight, you will give up easily. Be optimistic and realistic on set backs, note top 2 benefit would come from it, and also 2 bigger obstacles that may deter you attaining your goals. (e.g. I will look great in dress, but can't say no to sugar).

- If have craving, go for water first.

- When eat healthy food full of nutrients, body metabolize differently, accelerate fat loss by reducing appetite, curb craving and significantly improve health

- Fail in dieting, should opt for lifestyle change. E,g, one month of calorie restrictive diet, you will lose weight at a cost, lose lean muscle without exercising. To celebrate, usually go for a treat after diet. The body metabolism is damaged, the body thought famine is coming. It is easy to gain all the weight back, or gain even ore than loss. 

- Anti-inflammatory and inflammatory food 

- Acid & Alkali food, try to eat more alkaline food

- When we eat food and digest it, we get energy which is also calorie. The digestive system is like a slow burning fire, burning the food to create energy. As the fire burns out, the food waste becomes "ash", which can be acidic or alkaline based on the food we have eaten. If your diet is unhealthy, it is acid forming and becomes difficult to digest. The body takes minerals from our bones, to buffer the PH. 

- If you eat a lot of processed food, sugar, or fried food, you are left with acidic ash, eventually leads to chronic inflammation and weakened immune system. Our organs are masters at neutralizing and eliminating acid ash, but it can get overwhelmed. Everything has a limit and it starts to falter. By eating more alkaline base food, is not trying to alter blood pH, but we are attempting to take a load off the system, to make it more efficient and reliable. 

- For optimal level, the important fluid in the body needs to be slightly alkaline, 7.365- 7.45, especially our blood. 

- Acidic food refers to it's PH, the food before you eat them it is acidic, but once digested, they alkalize the body. Acidifying food has impact dropping your PH when digested and processed. 

- Alkaline buffer: When modern diet is unhealthy, acid starts forming, becomes difficult to digest, the body takes mineral from our bones to buffer the PH. 

- 60% of alkaline food is needed for health maintenance, 80% alkaline food for recovery

Eat food with Fisetin, they have senolytic properties ( prevent replication of DNA, reduces risk of aging, heart disease, degenerative disease, and cancer.) , it is an antioxidant found in: strawberries, apples, persimmons, grapes, onion, cucumber, kiwi, kale, peach, lotus root, mangoes.