From Asia to Mediterranean Sea
20 hours jetlag was nothing compared to an excitement of my first-time stepping foot in Algeria's land. Algeria is located somewhere in the north part of Africa, a continent that holding title 'The second largest continent in the world', after the Asia continent. Representing itself as the world top 9 highest Olive Oil Production countries, Algeria also is one of the countries that surrounding the Mediterranean and its marginal seas including Spain, France, Italy, Greece, Tunisia, Morocco, Malta and Cyprus. The capital and largest city is Algiers, located in the far north on the Mediterranean coast.
It was summer when I first touched down here. Day was gently warm. Not so much humid compared to home country in tropical. The leaves and the trees though, it's somehow different. The green pigments of the leaves here aren't similar to what I called leaves back in the home town. They are is more darker with a little tinged of gray. But the skies, they are magical. Magnificently blue. It is so eyes soothing.
**"Husband and I, it was early in the morning. We were walking around our neighborhood, watching for the sea, Mediterranean Sea."**
As it was summer, I saw abundance colorful fruits, farmers and small business owners were selling their crops just along the streets. It was strawberry and cherry season when I arrived. Cherries were sell in bulk, roughly spread on top of the table. People here buying those in 'kilograms'. Unlike in Asia, cherry is one of the most expensive imported fruits. We don't do that, we buy in small packet of 100gram or 250gram, once in a year or two.
**"It was Cherry season during my first month in Algeria. Astonishing!"**
There was a day, that temperature here reached to a level of 50+ degree Celsius during the day. It was crazy hot. The most extreme hottest day I ever had in my life, was that day. I still remember that evening. We were in the car, taking a trip from Aïn Bénian to Birkhadem. Temperature in the dashboard was at first shown 44 degree Celsius, spiking up to 50 degree Celsius within that less than 1 hour journey. Fun thing about that is, the most extreme coldest day that I ever had in my life, was here too. It reached 7degree Celsius recently, just few weeks ago. Being inside a thick warm blanket is the best and the only thing you want to do during this season. My fingers, my face, my Asian nose are all freezing cold. I could feel my bones are shivering and freezing too. Where are we living now is in the city area, not even in those province up in the mountain. And guess what, it is still in the season of autumn right now (when I was writing this entry)."Winter is coming".
*Edited: It is now winter. I will write another entry for winter. Stay in touch!
**"So, this is 'Tin' fruit tree. Tin is in Arabic. In English 'Tin fruit' is called 'Fig'.**
Vegan Tropical Fruity Pancake: Satisfying, Easy and Delicious Breakfast
Waking up to this sweet and tasty vegan fruity pancake and having it as your breakfast definitely could boost your mood and optimize your performance throughout the day. Did you know, when you wake up in the morning, the blood sugar that your body needs to make your **muscles and brain work at their best** is **usually low.**
Worry not, breakfast helps replenish it.
What is meant by ‘blood sugar’? Blood sugar is the blood glucose level is the amount of glucose in the blood. Blood sugar also known as '***glycaemia***' or blood sugar concentration is the measure of glucose concentrated in the blood of humans or other animals. Approximately **4 grams of glucose**, a simple sugar, is present in the blood of a **70 kg human** at all times.
This mouth-watering **Vegan Tropical Fruity** Pancake is not only looks tempting by its appearance but it is indeed tastes so delicious and satisfying. There are plenty creative ideas and selection of fruits you can choose as side ingredients for your pancake, but this pancake combination of **banana and dragon-fruit is** one of my all-time-favorite combo. This vibrant red color juicy fruit, also known as pitaya. It contains fascinating health benefits just like banana. Banana is one of the fruit that you can find in almost all supermarket, worldwide and available all year long.
Before we go to the recipe and preparations on how to make this awesome pancake, let me share with you briefly (‘short and sweet’ but informative) the health benefits of banana and dragon-fruit.
****Banana Health Benefits****
**1) Powerful potassium**
A medium banana gives you approximately 420 milligrams, which is 9% of what you need every day. This mineral is a big player in heart health. Potassium-rich foods help manage your blood pressure because they help you get rid of more sodium when you pee. Potassium also relaxes the walls of your blood vessels, which helps lower your BP.
**2) High in fiber**
An average-size ripe banana gives you 3 grams of fiber. That’s about 10% of what you need each day. Foods that are high in fiber make you feel full without extra calories. That also makes them a good choice if you want to shed a few pounds. A feast of fiber: It’s no secret that the right amount of fiber in your diet is good for you.
**3) Prebiotics**
The yellow fruit is a source of prebiotics. Those are the good bacteria found in your gut. Why is there a need for prebiotics? Since our gut plays a vital role in our overall immunity, prebiotics lay the foundation for allowing it to do its part. They create a welcoming environment for the beneficial bacteria we need to sustain good health and vitality. This makes it easier to fight off colds and other illnesses, too.
****Dragon-fruit Health Benefits****
**1) Antioxidant-rich foods**
Dragon fruit contains several types of potent antioxidants, including Vitamin C, betalains (reddish pigments found in some fruits ) and carotenoids. Antioxidants work by neutralizing free radicals. What is free radicals? Free radicals are unstable molecules that cause cell damage, which may lead to inflammation and disease. Studies suggest that diets high in antioxidants may help prevent chronic diseases such as heart disease, cancer, diabetes and arthritis.
**2) Strengthens immune system**
Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C and carotenoids in this fruit also may help our body to prevent infection by protecting our white blood cells from damage.
**3) Iron-rich foods**
One serving contains 8% of your recommended daily intake (RDI). Iron plays a crucial role in transporting oxygen throughout your body. It also plays an important role in breaking down food into energy.
****Ingredients:****
**Pancake**
1) 1 cup soy/multigrain milk
2) 1/2 cup whole wheat pastry flour
3) 1/2 cup rolled oats
4) 1 ripe banana
5) 1 Tbsp. baking powder
6) 1 /2 Tbsp. maple syrup ( you may replace with brown sugar if you don't have it)
7) 1/2 Tbsp. margarine
8) 1 pinch salt
**Side**
1) 2 ripe bananas (thin sliced)
2) Half dragon-fruit (cut into cubes)
3) Chocolate syrup/honey/maple syrup (your are the boss, choose whatever you like)
**Methods:**
1) Take a blender and add whole wheat pastry flour, soy/multigrain milk, rolled oats, 1 banana, baking powder, maple syrup, margarine and salt. Blend them well for 2 to 3 minutes and keep aside.
2) Now, when the batter is ready for the pancakes, put a non-stick pan on medium flame. Brush the pan with just little bit margarine and once pan is well heated, pour the prepared batter in it. Once you see bubbles forming on the upper side, flip the pancake and cook on the other side. Repeat the procedure till the batter is finished.
3) Transfer these pancakes in a plate and make a layer of 4 or 5 pancakes. Place bananas and dragon-fruit that we have cut earlier next to it. Top up with chocolate syrup. Enjoy!
Share with me in the comment how do you normally have your pancake with? Are you a fruit lover like me too? Who knows you might inspire me for my next pancake!
Reference:
1) Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
2) Wichienchot, Santad & Jatupornpipat, M. & Rastall, R.A.. (2010). Oligosaccharides of pitaya (dragon fruit) flesh and their prebiotic properties. Food Chemistry. 120. 850-857. 10.1016/j.foodchem.2009.11.026.
Animal Agriculture: What Lies Behind the Closed Doors
**Create all the happiness you are able to create; remove all the misery you are able to remove. Every day will allow you – will invite you to add something to the pleasure of others – or to diminish something of their pains.**
**–** ***Jeremy Bentham***
Industrial productions
During the last 200 years, industrial productions methods became the mainstay of agriculture. The Industrial Revolution yielded an unprecedented combination of cheap and abundant energy and cheap and abundant raw materials. Around that time, farm animals stopped being viewed as living creatures that could feel pain and distress, and instead came to be treated as machines. Today these animals are often mass-produced in factory-like facilities, their bodies shaped in accordance with industrial needs.
They pass their entire lives as cogs in a giant production line. The length and quality of their existence is determined by the profits and losses of business corporations. Yes, this industry does take care to keep them alive, reasonably healthy and well fed. But somehow there is no intrinsic interest in the animal's social and psychological needs, except when these have a direct impact on production.
Egg-laying hens
Egg-laying hens, for example, have a complex world of behavioral needs and drives. They feel strong urges to scout their environment, forage and peck around, build nests and groom themselves. But what egg industry does? The egg industry often locks the hens inside tiny coops, and it is not uncommon for it to squeeze four hens to a cage, each given a floor space of about twenty-five (25) by twenty-two (22) centimetres. The hens receive sufficient food, but they are unable to claim a territory, build a nest or engage in other natural activities. Indeed. the cage is so small that hens are often unable even to flap their wings or stand fully erect.
Chicks
Have you heard about the fate of 'chicks on a conveyor belt in commercial hatchery'? (You may Google this yourself cause it breaks my heart even to see, to place it in this article, I rather not). Male chicks and imperfect female chicks are picked off the conveyor belt and are then asphyxiated (deprive their oxygen and prevent from breathing, in other word, suffocate them) in gas chambers, dropped into automatic shredders, or simply thrown into the rubbish, where they are crushed to death. Hundreds of millions of chicks die each year in such hatcheries.
Pigs
Pigs are among the most intelligent and inquisitive of mammals, second perhaps only to the great apes. Yet industrialised pig farms routinely confine nursing sows inside such small crates that they are literally unable to turn around, not to mention walk or forage. The sows are kept in these crates day and night for four weeks after giving birth. Their offspring are then taken away to be fattened up and the sows are impregnated with the next litter of piglets.
Cows, bulls and calves
Many diary cows live almost all their allotted years inside a small enclosure; standing, sitting and sleeping in their own urine and excrement. They receive their measure of food, hormones and medications from one set of machines, and get milked every few hours by another set of machines. The cow in the middle is treated as little more than a mouth that takes in raw materials and an udder that produces a commodity. Treating living creatures possessing complex emotional worlds as if they were machines is likely to cause them not only physical discomfort, but also much social stress and psychological frustration.
Cows and bulls, in order to learn the necessary skills, evolution implanted in calves - as in the young of all other social mammals - a strong desire to play (playing is the mammalian way of learning social behaviour). And it implanted in them an even stronger desire to bond with their mothers, whose milk and care were essential for survival. But what cow industry does? The cow industry takes a young calf, separate her from her mother, put her in a closed cage, give her food, water and inoculations against diseases, and then when she is old enough, inseminate her with bull sperm.
https://www.youtube.com/watch?v=OOXFm2-wty4
**The heartbreaking moment a mother cow chases after her calves**
Most people who consume eggs, milk and meat rarely stop to think about the fate of the chickens, cows or pigs whose flesh and emissions they are eating. Those who do think often argue that such animals are really little different from machines, devoid the sensations and emotions, incapable of suffering. Ironically, the same scientific disciplines which shape our milk machines and eggs machines have lately demonstrate beyond reasonable doubt that mammals and birds have a complex sensory and emotional make-up. They are not only feel physical pain, but can also suffer from emotional distress.
Conclusion
I understand that it is not going to be an easy journey for people who are raised and fed with eggs, meats, and milk throughout their lifetime to suddenly change their eating-behaviour. But, for how long are you willing to keep your eyes closed and your heart sealed after knowing how unethical our animal agriculture industry is.
I also understand how this giant industry with its lobbying power and media infiltrates consumers' 'head' through their marketing and propaganda since our childhood, claiming that 'milk is the best source of calcium for bone health', for example while many studies now are showing the opposite (did you know that the United States has one of the highest intakes of calcium – yet also has one of the highest rates of osteoporosis?). Without mentioning that dairy milk is full of hormones (both growth hormones they inject the cow with and the natural existing hormones -Estrogen- that causes all sorts of imbalances to our endocrine system, also the excessive and misuse of antibiotics in the treatment and feeding additives of food animals for many years leads to resistance of some bacteria in the animals and the environment which turns our antibiotics useless against these bacteria when it infects humans. Nowadays, it is becoming a global threat, a leading cause of death around the world and at some point it will make all the antibiotics obsolete (useless).
Our dearly parents adopted these eating habit into their family's dining table with a pure faith that they are feeding the kids with good nutrition just like what the commercial advertisements told them. To note that this is not a blame-game, this is the least we can do as human; spread awareness and knowledge so we can be the parents who stop this cycle, choosing more ethical and healthier options of nutrition to feed our beloved kids, to choose compassion over cruelty.
**Educating the mind without educating the heart is no education at all.**
**–** ***Aristotle***
**Reference**:
1) Yuval N.H. (2011). Sapiens: *A Brief History of Humankind.* Vintage*.*
2) Özdikmenli T, Seda Demirel Z, Nükhet N. (2018). *Antibiotic-resistant bacteria in milk and some dairy products.*
*About author:*
Astounding White-Sand Beach in Southern Bali, Immersed in the Purity
“Every hundred feet the world changes”
― Roberto Bolaño
Challenging but rewarding.
To reach this “secret beach”, one must undertake a steep trail down the hill side. The road that paved with concrete cement could either be accessed by motorbike (if you have a good brakes), or some of visitors prefer to walk it down. I would suggest the latter especially to those who are 'afraid of height', because the road can get crazy steep in some parts.
But I promise, each drop of your sweat tracking down this hill side, surrounded by green nature, will be worth it. The moment you step your feet on the staircase at the entrance and at your first glance seeing the edge of this breath-taking views of a pristine coastline, you would forget about the 'unplanned leg-day'.
This beach is one of the longest stretches of white sand located somewhere in Pecatu area, southern Bali. It's nearer to people staying in Kuta Selatan (South Kuta) area, but it is quite far for people who resides in Canggu, Tabanan, or up north of Bali.
It was pretty hot noon the day we visited, very few people were there. The beach's serenity allowed us to enjoy moments of calm.
Laying-down under the shades of tree branch, enjoying the sounds of waves crashing the shoreline, listening to birds chipping distantly, immersed in the nature, a truly tropical paradise. I couldn't ask for more.
**About author:**
Vegan Bowl Inspiration: Spicy Tempeh with Broccoli and Shredded Coconut
Being a vegan, the most asked question in conversation by people who were not that familiar with vegan-diet when they learn about our diet is: "Where do you get your protein from?".
Good Vibes All Over The Air, Tranquil Bali
“Travel far enough, you meet yourself.”
— David Mitchell
Bali has its own uniqueness and vibes. This beautiful island that some people call it as “The Island of Temples” is one of my favorite place in earth. This is our second time long stay in Bali. Previously we chose Canggu but this time we decided to try ‘different air’, Kediri, Tabanan. About 30 minutes away from Canggu, this area is more tranquil. Less disturbance of noise from traffic, less crowded unlike Canggu, Kuta or Seminyak especially during peak season like now, summer holiday for westerners.
I enjoy learning their beautiful culture and celebration. I enjoy exploring their astonishing cliffs, beaches, waterfalls, green paddy fields, temples and wild natures. They have incredibly stunning view on top of Mountain Batur for those who loves hiking.
Speak about the people, Balinese people is one of the most friendliest community I ever known in South East Asia. Me myself is from another part of Asia. But Balinese, their disposition to kindliness, warmth, and kindness to others is impressively at another level.
If by any chance you visit Asia, try to consider Bali as one of the place to visit in your itinerary. You will be amazed.
5 Science-Based Tools For Boosting Motivation
"Lesson number 1, do not think, just do it.
Lesson number 2, do not forget lesson number 1".
In plain English, motivation is the internal process that initiates, or the force that guides or drives an individual to achieve goal or purpose. I am not saying without motivation, a goal could not be achieved. But with motivation, the route of obtaining whatever goal becomes easier and produces more effective result.
There are plenty of science-based tools to boost a person's motivation but I have selected the top 5 that I believe are easy, flexible and light to implement in your life.
****1) Have a clear goal****
“Our beliefs about what we are and what we can be, precisely determine what we will be”
― **Tony Robbins**
What is manifested to your brain is equal to what your brain will synthesize. How can you achieve your goal if you do not even know precisely and specifically what you are aiming to obtain. Doing without knowing precisely what you are aiming for is like **'running fast with a pair of eyes close'**.
I rather run at slow phase but having my two eyes open wide.
There was a research published in American Psychological Association, in 2010. Study on how setting, elaborating, and reflecting on personal goals improves academic performance. In that study, they did an investigation whether an intensive, online, written, goal-setting program for struggling students would have positive effects on academic achievement. 85 students that experiencing academic difficulty were recruited to participate in a randomized, controlled intervention. Participants were randomly assigned to 1 of 2 intervention groups: Half completed the goal-setting program, and half completed a control task with intervention-quality face validity.
After a 4-month period, students who completed the goal-setting intervention displayed **significant improvements in academic performance** compared with the control group. The ****goal-setting program thus appears to be a quick, effective, and inexpensive intervention**** for struggling undergraduate students.
Help yourself to grab a pen, jot it down in a specific way of writing. Be specific on what, when, how to achieve it. Take note of those figures and numbers if your goal is a measurable target; such as weights or financials.
**If your* ***goal*** *is to cut some unwanted excess pounds from your body weights, check this out, my articles that many people find it useful. I provide guides and tips on weight loss based on my real experience* *62.5kg to 47kg in 3 months, of being 'obsessed' Pt I* *and* *62.5kg to 47kg in 3 months, being 'obsessed' Pt II**. Proven effective.* https://read.cash/@bungaheidelberg/625kg-to-47kg-in-3-months-of-being-obsessed-pt-i-2f2a5973 https://read.cash/@bungaheidelberg/625kg-to-47kg-in-3-months-being-obsessed-pt-ii-10458d09
***This entry written by me when I wasn't yet turned vegan. So you will find a paragraph or two of non-vegan-based-meal suggestion/s.*
So now you have two eyes widely open and sharp like an eagle, how do you run without properly fueled?
****2) Take your time, prepare your own healthy breakfast****
As per Dr. David S. Ludwig, a nutrition expert at Harvard-affiliated Children's Hospital Boston, you may start off with an energy deficit and have to tap into your energy reserves if you miss your breakfast. Our body consumes energy to digest the dinner that we had at night before we go to sleep. As we wake up, our body requires good nutrients to fuel and energize our day ahead.
There was also a research conducted by Masato Kawabasata from Nanyang Technological University, Singapore published in Nutrients MDPI, on April 2021. This study was conducted to examined the combined effects of breakfast and exercise on short-term academic and cognitive performance. 82 adolescents (64 female), were randomized to four groups over a 4-hour morning:
(i) a group who fasted and were sedentary **(F-S);**
(ii) a group who ate breakfast but were sedentary (B-S);
(iii) a group who fasted but completed a 30-min exercise bout (F-E); and
(iv) a group who ate breakfast and completed a 30-min exercise bout **(B-E)**
Individuals completed academic and cognitive tests over the morning. Adolescents in **B-E significantly improved** their mathematics score (B-E: 15.2% improvement on correct answers, vs. F-S: 6.7% improvement on correct answers).
The B-E group also had **faster reaction times for congruent, incongruent and control trials** of the Stroop Color-Word Task compared with F-S.
Good evidence demonstrates the benefits of regular breakfast intake on cognitive function. The immediate benefits of breakfast are evident on measures of memory and in terms of fewer errors on tasks related to attention. Satiation and hunger alleviation, improved fuel and nutrient provision for the central nervous system, and an increase in the synthesis or levels of brain neurotransmitters are all mechanisms via which breakfast may mediate short-term improvements in cognition.
*Lacking inspiration? Get some idea on how to prepare a quick and the most tastiest oatmeal ever. What you need is just 5 minutes of your beautiful morning to have this healthy bowl of* *Peanut Butter, Apple & Seeds Oatmeal* *as your day-starter to fuel up your motivation.* https://read.cash/@bungaheidelberg/5-minutes-meal-prep-peanut-butter-apple-seeds-oatmeal-144534d7
What is the goal and how to decorate your 'wall-of-success' are already well written too. Body is fueled with brilliant selection of nutrition. What is the next step?
****3) Make your body sweats****
Whenever you feel tired or feel weak, well, go hit the gym. If gym facility is not available at your living area, put your running shoes on and start running. Is this statement sounds absurd to you? If so, you definitely need to give it a try. If you do love a good, hearty gym workout, keep going. But if you don't, just getting off the couch and moving for a little while can help.
**"Intentionally moving your body in more gentle ways throughout the day — like walking, stretching, taking the stairs, doing the dishes — can still add up in good ways for your mood." says Karmel Choi, researcher at the Harvard T.H. Chan School of Public Health.**
I did run a lot whenever I feel demotivated, whenever I'm not in a good mood or sad. When I'm mad, I prefer to do weight lifting or whole body workout. Squat jump combined with mountain climber is one of my favorite super-set. As I am jumping higher, sprinting faster and crunching my abdominal tighter, I squeeze out my inner stress and let it absorbed by the ground, my motivation afterward is like a relentless warrior. 30 - 45 minutes decent workout per day, three times per week is sufficient enough to build your stamina, to boost your motivation and as a bonus score, you gain great health and longevity. Isn't that a good trade to execute?
Vision is set, fuel is filled, physical gear is powered up. What next?
****4) Affirmation****
Affirmation helps a person psychologically by initiating him/her to believe in the potential of his/her action(s). Positive affirmations do not only uplift your day, but also help to develop your self esteem and confident. Timely affirmations have been shown to improve education, health, and relationship outcomes, with benefits that sometimes persist for months and years.
A research published in Sage Journals, conducted by Rebecca A. Ferrer, MD in Basic Biobehavioral and Psychological Sciences Branch, National Cancer Institute USA, stating that self affirmation - a theory based technique to affirm the adaptive adequacy of the self, can promote positive behavior change and adaptive outcomes.
Self-affirmation acts as a psychological trigger into a positive channel of resources that facilitate behavior change. With set of inspiring affirmations, your motivation will spike high throughout the day. This is one of my favorite guided positive affirmations. Enjoy!
https://www.youtube.com/watch?v=2l8WD4U4KMk
****5) Meditation****
How can meditation related to motivation? Or setting/ achieving a goal?, Meditation, at its root, retrains attention, and different types boost varying aspects of attention. Once you are able to center your attention and focus on your goal, you will get directed to a smoother route of motivation and success. Like taking a straight highway, you could save a lot of time and energy.
Science now tells us the concept of attention refers not just to one ability but to many. One of them is "goal focus", or “cognitive control,” keeping a specific goal or task in mind despite distractions. Cognitive control lets us focus on a specific goal or task and keeps it in mind while resisting distractions. Even beginners in meditation can sharpen their attention skills, with some surprising benefits; a decrease in the activity of the amygdala; the brain’s radar for threat (in the midbrain’s emotion circuits) responsible for the fight-freeze-flight response. With an increase of activity in the prefrontal circuitry (behind the forehead), the brain’s executive center, which can learn, reflect, decide, and **pursue long-term goals** (basically what makes us humans)**.**
Richard, one of the author of book, 'The Science of Meditation' and other neuroscientists had found that when anger or anxiety is triggered, the amygdala drives prefrontal circuitry; as such disturbing emotions reach their peak, an amygdala hijack paralyzes executive function. But when we take active control of our attention—as when we meditate—we deploy this prefrontal circuitry, and the amygdala quiets. The prefrontal cortex takes up a larger ratio of the brain's top layer. This neural zone, as we will see, holds the seeds of awakening to enduring well-being, but it is also entwined with emotional suffering. We can envision wonderful possibilities, and we also can be disturbed by worrisome thoughts—both signs of the prefrontal cortex at work.
A surprise: mindfulness that gained from meditation routine also improves working memory—the holding in mind of information so it can transfer into long-term memory. Attention is crucial for working memory; if we aren’t paying attention, those digits won’t register in the first place.
You are now seeing with a very clear vivid vision through your two opened eyes, physically fueled and fully loaded with energy. Powered-up your gear with a strong physical body. Psyched-up your mental with hell-bent affirmation. Mind undisturbed and attention sharpened like a hungry tiger that is only seconds away from its prize, your are now ready to conquer the world.
`Sources:`
1) Morisano, D., Hirsh, J. B., Peterson, J. B., Pihl, R. O., & Shore, B. M. (2010). Setting, elaborating, and reflecting on personal goals improves academic performance. *Journal of Applied Psychology, 95*(2), 255–264. https://doi.org/10.1037/a0018478
2) Kawabata M, Lee K, Choo HC, Burns SF. Breakfast and Exercise Improve Academic and Cognitive Performance in Adolescents. Nutrients. 2021 Apr 13;13(4):1278. doi: 10.3390/nu13041278. PMID: 33924598; PMCID: PMC8068805.
3) Ferrer RA, Cohen GL. Reconceptualizing Self-Affirmation With the Trigger and Channel Framework: Lessons From the Health Domain. Pers Soc Psychol Rev. 2019 Aug;23(3):285-304. doi: 10.1177/1088868318797036. Epub 2018 Oct 7. PMID: 30295141.
4) https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood
5) Goleman, G. Davidson, R. (2017). The Science of Meditation: How to Change Your Brain, Mind and Body, 92, 92-107.
Exploring Down The Cliff, Discovering Incredibly Beautiful Beach
**“**Some beautiful paths can’t be discovered without getting lost.”
― **Erol Ozan**
Have you ever, be granted with something that was never in your plan to have, but you unexpectedly get it by coincidence? Especially a person, place, situation or anything, that is way **too good to be true to exist.**
If you probably by any chance had read my previous article about the 'Breathtaking Cliff, Stunning Sunset', this beach is not far from the cliff. Took us less than 10 minutes walking, climbing down a rocky trail to find this spectacular hidden beach. Down the cliff, there is an enclosed seashore, incredibly magnificent rocky coast. Where the land ends and the ocean starts, where the land burst out of the water long long time ago. Black rocky volcanic structures scattered all over. https://read.cash/@bungaheidelberg/breathtaking-cliff-stunning-sunset-a41acaaf
As the waves crash onto the shore, they leave behind little parts they brought with them, such as colorful shells (which are too beautiful and cute to collect, especially the small ones), seaweeds, metal coins and beautiful colorful tiny glass, they stayed too long in the water until they started to look more like half-transparent colorful rocks.
These pictures were captured on a lucky evening, the day that we had another unbelievably beautiful sunset. Standing there with sandy toes, mindful, watching this pastel color of sky, while the wind gently blowing your skin, smell of the ocean; isn't it too much if I compare this to 'paradise on earth'. Life is a blessing.
Another Blessed Day, Living in Paradise on Earth
“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do” ~ H. Jackson Brown Jr.
Today’s evening was a magical sunny day with such spectacular sunset. Quite hot than usual which encouraged me to get myself immersed into the salty water. Waves crashed the seashore pretty ‘non-gently’, probably due to windy evening. But it was super fun ‘fighting’ with the waves as they were trying to kick me out from the water. I barely immersed half of my body into the water as I still remember how long was it that thorny worm-kind-a-like living organism that I saw in this rocky beach when the water at low tide recently during the full moon.
Caught up a little bit my ‘long gone stamina’, did some running too this evening along side the seashore while watched the amazing evening sky. It has been awhile I didn’t do any cardio exercise since we left Penang-Malaysia. After the run, I felt so energized and revived. It is a blessing and I am so grateful to have this blue sky clear weather, lovably sweat day. I don't mind to have this all year long.
Tropical Waterfall, Heart Soothing Green Nature
"We had always dwelled together, beneath a tropical sun, in the Valley of the Many Colored Grass."
- Edgar Allan Poe
This waterfall is located somewhere up north in Bali. It took us about 30 minutes driving through amazing rice paddies and beautiful authentic Balinese villages to reach this amazing spot. At the moment we stepped our foots at the entrance of this natural site, we were stunned, so impressed by the astounding green nature. There were plentiful of tropical plants from various species like ferns all over the ground, coconut trees, and bamboo. Air was so refreshing. I could feel my lung thanking me for inhaling that excellent quality of oxygen, air 'tasted so sweet'. Small piece of -tropical jungle- cake.
We took the stairs down which by the way presented us with an opportunity to exercise (especially on the way back) and get blood flowing and pumping, taking our time, step by step as we were overserving the surrounding and enjoying every bit of the amazing scenery. We reached an intersection, small sign written in Balinese, left is the waterfall, right is the river. Since our goal was the waterfall hence we took the turn right and continued our walk. Soon enough we started feeling the air getting cooler as the particles of water were dancing in the air.
We really had fun at the waterfall. There was only one group of visitors from Germany reached few minutes earlier before us, they snapped few pictures and left the spot right after. Then the waterfall was all for us. The water was not so deep but cold, I felt the coldness reaching into my bones. I didn’t go where it is deep, just enough for me to dip my toes under the water. Though, the sound of water falling collaborated with the sound of crickets and the jungle, falling on my ears, soothing my heart was the climax. Before we left, we did peek around the river area. Since it was pretty late during that time, darker clouds started to gather so we postponed the idea of jumping into it. Definitely we will come back and have some picnic-day, swimming too, since the river has some natural occurring swimming pools here and there. Sounds like a brilliant plan!
Breathtaking Cliff, Stunning Sunset
The traveler sees what he sees, the tourist sees what he has come to see.
**– GILBERT K. CHESTERTON**
It’s now becoming our usual evening routine, spending part from our time having a lovely sunset sitting on our orange-white-strip patterned mat, watching this breathtaking cliff. It is somewhere in Tabanan, Bali. Not many people knows about this place. Majority of the visitors are local Balinese, mostly are group of teenagers which I believe they just living nearby. Chilling and laughing at their buddy’s joke, some having early drink. However very few foreigners to be seen here.
Unlike Canggu area, currently is super packed and crowded day and night. This month apparently seems to be a high peak in Bali. Batu Bolong Beach used to be one of my sunset watching spot before, but with that crowdedness, maybe I will let this summer holiday cooling off first prior be back to Canggu area.
Well, we have all the time in the world, remember?
3 Ultimate Reasons Why You Might Want To Consider To "Turn as Vegan"
"Carrot tastes so intensely sweet, each bite of that colorful raw juicy capsicum feel so pleasure, my taste bud is so improved, my skin looks clearer, radiant and nourish; Vitamin C consumption on daily basis is really help for anti-aging. That is what virtually seen. Innerly, I feel nurtured."
It has been about two years, since the day I decided to turn vegan. Time apparently flies pretty fast without me noticed, it has been a lot of amendment that I had put into my life. From changing the eating habit to remodeling the way of how I perceive world. I am now be more mindful and stay present at my best. Too much dwelling on the past or overthinking about future is not something that benefits me at any cost, in my opinion at least. Consistency on developing and practicing micro habits does its own magic; it keeps me motivated, provides me with an exceptional energy on pushing myself closer to things that I want to achieve in life.
People are wondering, colleagues of mine some of them have keep been asking me what made me or why I commit to such this drastic action to turn into vegan. Wouldn't I feel like lacking-something-in-life; not experiencing various choices of tempting foodies or in another words to give up on those such aromatic Asian-Spiced Grilled Seafoods, crispy Honey Roasted Chicken, Braised-Beef Short Ribs and so on? I said, *"Nope. No more.* *I have plenty long list not to feel so buddy.*" Frankly speaking, at first yes it was pretty challenging to face the crave of having bites of shrimp tender texture in my bowl of extra spicy Thailand-Tom Yum hot soup. But to compare with how amazing the feeling of having greater energy after eating a large bowl of Quinoa Salad with Turmeric-Tofu Dipped with Special Peanut Sauce, I don't mind at all to shrug off any breathing-living-type-ingredients in my every groceries list ever since. https://read.cash/@bungaheidelberg/vegan-bowl-inspiration-quinoa-salad-with-turmeric-tofu-special-peanut-sauce-d5a22038
How by being vegan would benefits you the same?
**Very less tendency for a vegan to have an unwanted excess-fat issue, heart failure**
As if you are well aware, animal sources/products contain high amount of saturated fats and cholesterol. Cholesterol is biosynthesized by all animal cells and is an essential structural component of animal cell membranes. High cholesterol will develop fatty deposits in your blood vessels. Eventually, these deposits grow, making it difficult for enough blood to flow through your arteries.
When this happens, it could form a clot that causes a heart attack or stroke.
Don't you have a dream of having long life with an amazing health condition, free-heart disease, no? Maybe playing with your grandchild at your own home yard somewhere in countryside in any of your favorite country that you and wife have choose to settle down, with a lake next to it facing a spectacular sunset every evening.
**Abundance energy and stamina, you aren't whining tired every time doing your daily activities**
Imagine feeling your body remains 'light' after having this mouth-watering big bowl of Vegan Milky Oatmeal in the morning, have it after wake up from your sleep and you find yourself stay energetic, feeling excellent to start your day. Combined with a 10 minutes meditation after filling your tummy with that decent nutrients, you probably could finish up those 8 hours task into 4 hours if you choose not to day-dreaming again today. Unlike having big breakfast with those oily processed foods, cheesed-grilled country sausages, two eggs and two cuts of thick bacon, you might feel too-full and causing you sleepy after had it. You give a week try for both type of meals. You execute this home-experiment first and may thank me later. https://read.cash/@bungaheidelberg/5-mins-prep-super-nutritious-breakfast-plant-based-milky-oat-meal-100-067d0be6
**Reverse or slowing down the effect of** **skin aging** https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
Yes indeed, aging is part of a natural process for an immortal human being like us have to pass it before we die. Somehow, we may slow the process down and there are certain foods that proven beneficial for you to take note and consume regularly if you wish to have a well-maintained and an elastic free-wrinkle skin despite when you are at your forties or above.
L-ascorbic acid or also well known as Vitamin C, beneficial for skin. It's richly found in fresh fruits and vegetables such as citrus fruits; orange, lime, tangerine, guava and chili pepper too! L-ascorbic acid is water-soluble antioxidant, works as free radical scavengers and repair the oxidized membrane bound in our body. Meanwhile Vitamin E or it also called as tocopherols, also reacts as antioxidant but this one is fat-soluble. Vitamin E can be found in vegetable oils like wheat germ oil, sunflower oil, safflower oil and seeds, corn and soy. This intake of natural vitamin E products helps against collagen cross linking and lipid peroxidation, which are both linked to aging of the skin. In addition, carrots, pumpkin, sweet potatoes, mangos and papaya dense with beta-carotene, another highly effective antioxidants type of foods. The use of antioxidants is an effective approach to prevent symptoms related to photo-induced aging of the skin.
To conclude,
There are abundance of benefits you would attain by just changing your diet from animal products/sources food to whole plant-based diet. You definitely will obtain whatever nutrients that human body required; protein from tofu, tempeh, lentil, beans and legumes, phytonutrients, minerals, etc. as I know some people out there are sort of worried they are not going to get protein by eating plant-based meal. This my research's content are mostly physical benefits, I will create another content of how by just be vegan could impact your mental and also financially in a very positive way too. Try sit and give a think about thinking, to just first start with simply one fine day, experience the feeling of be vegan. You will appreciate yourself more. It is for me to tell, it is for you to find out!
Vegan Bowl Inspiration: Mouthwatering Crunchy Tempeh & Kimchi, Served with Eggplants Curry
Tempeh is Soybeans that went through fermentation process before it get cooked as a dish. Only $0.29 per packet, this Tempeh contains 16.9 grams of Protein per 100 grams serving. Being a Vegan, this is kind of our 'meat substitute'.
Vegan Noodles Soup with Spicy Tofu Recipe: What is so special?
Not only a complete **nutritious meal**, it is so **delicious** too! We are in the middle of rainy season here, can you imagine having this **hot noodles soup** while gazing at the rain drops outside? The most special thing about this entry is, we finally harvested the Coriander that was germinated 2 months ago. From simply seeds, dirt and soil, it turned into an edible tangible thing; **green and fresh** and now get into our kitchen as ingredient.
Frankly speaking, I learn a lot throughout this journey. Journey of turning Vegan and as well as journey of Growing From Home. From nutrition study of the foods we consumed, extended to how plant cells work during photosynthesis, composts necessity, soil aeration, type of artificial light spectrums for blooming and so much more. It is not easy but also it is not that hard. You just need determination, in whatever things you do in order to get whatever things you want.
5 Minutes Meal Prep: Peanut Butter, Apple & Seeds Oatmeal
How do I normally start my day is by having this super special Oatmeal. A cup of coffee of course, accompanied with this nutritious bowl oatmeal - my days boosted exponentially! It also has this one ingredient that makes me always come back to it everyday.
Vegan Bowl Inspiration: Sautéed Zucchini with Crunchy Garlic on Top & Brown Rice
It is not just simple and quick, this bowl loaded and packed with antioxidants and potassium from Zucchini. And hey! Zucchini can improve eye health; it contains compounds such as lutein and zeaxanthin that protect the eye’s cells by filtering the blue light wavelengths. Meanwhile Brown Rice is rich in fiber and essential polyphenols; maintain healthy and flexible blood vessels.
`"Sprinkle that crunchy sautéed garlic, on top of those beautiful sautéed Zucchini together in the pan..."`
Fruity Flag Oatmeal - Healthy? Of course.
It is a flag. And also at the same time it is a food. What is this?
It an an oatmeal, hand-crafted by me with…rush. But why?
5 Mins Prep Super Nutritious Breakfast: Plant-based Milky Oat Meal, 100%
It’s common knowledge and people know that our body absorbs almost all the nutrients from vegetables/fruits and remove the wastes few moments after. But, have you heard about whatever color of fruits/vegetables you eat, it will remain in your body. Wow.Very interesting statement. Yet, I am not really sure. I need to do further online research and DuckDuckGo reading. Or maybe, I would possibly assure of that once I experiencing it myself one day.
Growing From Home: Part II (Day 8: Seedlings Transplanting)
To those who had read my previous entry in Part I, must be wondering. How have they turning into after the day fifth, you must be curious? It is more than what I expected to see.
Vegan Bowl Inspiration: Eggplants Curry Topped on Quinoa Garbanzo
These few days, I have been a little bit obsess using this colorful Tricolor Quinoa as the main base in our meal preparation. Especially after I get to know about their macronutrient excellency; protein that contains in them.
Did you know? Quinoa has been selected as an experimental crop in NASA's Controlled Ecological Life Support System for long-duration human occupied space flights. Interesting!
Vegan Bowl Inspiration: Quinoa Salad with Turmeric Tofu & Special Peanut Sauce
This is my very first time cooking using Quinoa for our meal. The texture is interestingly unique and I can tell it is super healthy just by its taste! For more nutrition facts and health benefits, do scroll down and enjoy reading.
Growing From Home: Part I (Day 1 to 5: Seeds Germination)
It is so inspiring to learn about planting and growing plants especially vegetables. More interestingly, the abandoned space in our upper floor duplex unit apartment is now being wisely utilized. Bonus point is, I have by no option to do some simple exercise walking up those wooden without hand-rail staircase every morning, to feed that rapidly grow tiny seedlings of my various type of vegetables/fruit vegetables.
Eggplant Tomato Simple Vegan-Dish; in "two way"
Today we had sunny day walked to the market buying groceries. Bought a packet of green spinach we however ended up decided to cook these beautiful dark purple vegetable or I supposed to call it fruit.
Quick info: While it's generally thought of as a vegetable, eggplant is actually **a fruit**. The eggplant, aubergine, melongene, brinjal or guinea squash is a plant of the family Solanaceae. Eggplant is grown for its usually egg-shaped fleshy fruit and is eaten as a cooked vegetable.
Eggplants Tomatoes Side Dish Asian Style Recipe:
It is pretty simple dish, no fancy ingredients are required. But somehow it is healthy and superlicous! I mean… super + delicious. What you need are just:
1) Chili (sufficient with 5. Those in below image are for illustrations purpose) - me as an Asian i eat Chili alot.
2) Eggplants. This part requires a little bit of messy work. I will explain below.
3) Tomatoes
4) Onion
5) Garlics - I normally will add few cloves extra since it is **excellent antioxidants source food**
6) Oil about 2 spoons, to sauté the blended chili and onion
7) Salt for seasoning
Steps:
1.
Prior to start the cutting, you might need to perform this most exciting preparation part. To fire-roasting the eggplants!
Yes. It was exciting you know, to see Benn helped roasting them on our stove top directly on open flame. This roasting step created smoky taste and very unique flavor to our eggplant.
2.
“What’s preventing insulin from letting glucose in? Tiny droplets of fat inside our muscle cells, so-called intramyocellular lipid. One hit of fat can start causing insulin resistance, inhibiting blood sugar uptake after just 160 minutes.”
Source:
https://nutritionfacts.org/2016/11/17/fat-is-the-cause-of-type-2-diabetes/
3.
Eggplants Tomatoes side dish Mediterranean Style Recipe:
Thanks to Benn for the recipe, he get inspired of doing this when his little sister showed him a video of this recipe in youtube. This is. an aromatic reddish cooked salad/purée kinda like side dish can be your next experiment in your kitchen. Can spread it onto your bread, whip it on top your whole-meal crackers for snacking watching Netflix, what a chill weekend huh.
Overall, ingredients required are mostly alike:
1) Eggplants
2) Tomatoes
3) Onion
4) Garlics
5) Salt
The difference are:
6) Olive Oil about 2 spoons
7) Cumin powder
8) Paprika
9) Ground black pepper
*Steps that makes it different is, your shall place the diced tomatoes and garlic straight on your well heated-pan, get our highlight of the day, fire-roasted eggplant! Add cumin, paprika and black pepper into that nicely sourly smelled evaporated from the tomatoes. Lastly, extra virgin olive oil into our special dish tonight. You can now enjoy your dish!
Vegan Mashed Potato Recipe and its Health Benefits
"..being vegan is more than just a lifestyle. It is an art."
Simple Vegan Salad Recipe
Well done! You are a step further of being a healthy person for your healthier-life-journey if you clicking this the post.
“Physical fitness is the first requisite of happiness.” – Joseph Pilates.
During this to-be-vegan journey, I could feel in person that vegan diet is indeed gives impact to my daily life. I was mistakenly assumed before. I have been told through education system that human are categorized as omnivores due to their capability to obtain energy and nutrients from both plant and animal materials. So I assumed that we are compulsorily need to be dependence on red meat, poultry, fish; etc. for those amino acids and protein sources.
Until one day, Benn showed me a lot of documentaries and studies show, human can be living base on Vegan/Vegetarian diet. I was like, **"WOW! Alright. But from where do we get protein then?"**
Below video will enlightens you on that.
https://www.youtube.com/watch?v=Ot9kVzRmOG4
In this entry, I will share our favorite **100% Vegan based meals recipe,** you can prepare it for lunch, dinner, whenever you feel like craving for healthy quick meal prep.
**Tips: Start slow guys. Too fancy ingredients or too fancy preparation will just cause you lazy to start. So, take it slow. You are not in a** ***Hell's Kitchen*** **cooking competition.**
**Baby Romaine Carrot Sesame Salad Recipe**
1) Carrot
2) Baby Romaine lettuce
3) Soy sesame sauce/oil/dressing
4) Japanese Cucumber
5) Chia seeds - you can replace with Black Sesame if you have, if not, doesn't mind
**How to prepare: I love my carrots to be sliced small and easy to chew. So I will use multipurpose Vegetables Shredder for the carrot and cucumber. Cut your lettuce as you wish, add a little bit of soy sesame oil dressing (I normally add a lot cause I recently obsess with this sesame oil), and sprinkle 1/2 or 1 teaspoon of chia seeds into your salad.**
**Tips: To make it more interesting, add as well 200g of steamed tofu on top. Cut into cube. Yeah. A little bit extra of effort, but you may thank me later to those who never tried tofu on salad. IT'S MAGICALLY WONDERFUL IN TASTE. Crunchy fresh carrots with spongy tender tofu, juicy splashy cucumber, imagine that!**
**Check my other entry for another 'tastelicous' Vegan Recipe !* https://read.cash/@bungaheidelberg/vegan-mashed-potato-recipe-and-its-health-benefits-893207b6
What Human Forget to do as a Human...
Today entry, could probably be the most sincerest writing from me as a human to another human being who will be reading this. (*I wrote this somewhere in April).
As I grow older, I start noticing, how we human tends to 'neglect' that we sharing the same earth, we sharing the same Oxygen breathing through our veins. Sharing the same color of blood despite having varieties skin tones. The 'reality' creation based on status, wealth division, appearance, education level, standard of living, somehow put gap between one living soul with another soul.
We wake up every morning hit the gym, work for our employer with passion (very committed) five day a week, stay busy, get our schedule tight, being so excellent with those monthly, quarterly and yearly Key Performance Indicator (KPI), but some of us might never even smiled to the other human (we call as neighbors) who live next to their residency. Some even like cat and dog, fight each other for no profitable reason.
My little heart is discomfort to see how humanity, catch up very well with the Globalization, Digitalization, Robotization, Automation here and there and at the same timeline we can be so forgetful to do good (well at least good intentions) to the other human civilization. We are sharing this earth with other living creatures, animal, plants and trees too. Not ask you to do any big thing, just at least, maybe to feed a dog in hunger, do not litter, or the simplest, not throwing your cigarette butts in those drains. Small action, big impact when we are all contribute a little.
Everything that we see through our bare eyes, are too subjective for me to explain, and for us to fully understand. We are all have been raised differently, with different cultures, having different childhoods stories, different traumas. To some extend, we might even possess different definition of Reality. Hence I should not consider all human are the same.
Anyhow dear earthly, it will never be wrong to do good to other particles of matter regardless whichever form or status they are. But if you seem so powerless to do so, having good intention every time is more than enough. If you have heard about something we call, 'Affirmation'?
Till then, stay safe.
Plain water for Anti-Aging
`"If you drink a gallon of water per day, you won't have time for other people's drama because you'll be too busy peeing"`
You probably seen this before anywhere in Instagram or Twitter. Aside of it's true, I get inspired to drink more water. One of main factor is; to keep my skin at its best!
Indeed.
Aside of could be able to avoid the drama part, water vital for your skin's health and beauty. **Without** sufficient amount of this H2O; chemical formula for water that each of its molecules contains one (1) oxygen and two (2) hydrogen atoms, **your skin will tend become dry, tight and the worst, become more prone to aging.** https://en.wikipedia.org/wiki/H2O_(disambiguation)
**How?**
**1) Water keeps your body hydrated**
**2) Your skin is refreshed, skin elasticity maintained**
**3) Your frequent drinking water habit able to make you less suffer from scars, wrinkles and soft lines and all other aging signs**
Logic? Yes. It is.
Reason being, I noticed this change when I started Working from home, I rarely drink plain water compared to when I was working in office. My skin not only ended up dull and dry, I start to notice soft lines under my eyes.
"Lesson learn, drink up more water woman!" I told myself.
Last but not least, what this water could help you with with that body.
This one little action may be seems not important to you in your daily life. But once you change the habit, you may see the different.
What I could say to summarize this article is,
*"It's either* ***you****, or maybe* ***only you*** *- that could probably helping* ***you*** *to change* ***your own self****."* **Read that again.**
Till then, stay safe, avoid dramas and stay hydrated!
5 Lockdown Activities that might help your mental health
How do I twisted it from "Omg I don't know what to do today, this lockdown make me feel stuck !" to... "I need more time so I can do all these thing without a miss."
To me, I personally start to get 'used to' with the new norms- work from home (WFH) routine, virtual meeting bosses and colleagues trough Zoom ($ZM) along the weekdays, order food online, purchasing clothes online, everything via virtual. https://www.bloomberg.com/quote/ZM:US
After about a year, I start noticing that this Pandemic should not be taken as solely negative. An optimist will take it as a precious opportunity to have more quality time with the love one at home; most important, time with yourself.
Here you go!
****1. Yoga****
As per Wikipedia, "The practice of yoga has been thought to date back to pre-Vedic Indian traditions; possibly in the Indus valley civilization around 3000 BCE." The ultimate goal of yoga practice is to achieve the state of Samadhi (meditative consciousness) and abide in that state as pure awareness.
From the modern perspective, yoga helps:
**i) Relaxes you, help you sleep better**
**ii) Brighter your moods**
**iii) Improve strength and flexibility of course**
**iv) Back pain relief (WFH tends to make you stay longer in front your laptop, yoga movements could ease that annoying back pain)**
**v) Manage stress**
Here is my favorite YouTube channel. It's easy to follow though!
https://www.youtube.com/watch?v=4pKly2JojMw
****2. Cook or prep your own meal/salads****
It sounds complicated, time and energy consuming, right? No.
Not only you have control on what type of calories you feed yourself, but it could also build bonding between you and family members, or your love one. Ask your partner's help to prep those.
How easy is easy?
Boil your favorite range of vegetables in a boiling water with pinches of salt. Cucumber and carrots can be eaten raw. Green leaf and broccoli needs to boiled for few minutes.
***Note: Raw vegetables and fruits are often a source for E. coli because the bacteria can't be fully washed off. Thoroughly cooking produce will kill the bacteria***
Meanwhile this can be your fruit salad inspiration. I added an excellent fiber source; dragon fruit, bananas which contain potassium, yogurt as probiotic for your intestines health.
Add few spoons of Oat (can be instant or quick cook up on you), a bit of milk to make it moist and well-mixed, dried cranberries, or based on your creativity. You can literally add anything, strawberry, kiwi, et cetera.
****3. Cleaning****
House cleaning can be super boring and tiring. But not if your do it while listening to your favorite playlist.
Try to make a list by most priority to less priority.
Or if you don't know where to start, here I have list for you.
**4. Jogging or evening-walk around residency/apartment**
Aside of yoga, you may opt to try jogging, running or brisk walk around your residency since gyms and Fitness Centre are all close. I admit, to start any psychical activities IS NOT easy. But once you start and get the momentum, sport activities could be so addictive.
**Do consider this in your selection of activity-to-do-during lockdown as this activity is beneficial on:**
**i) Helps in weight loss - boost metabolism**
**ii) Muscles develops - toned body**
**iii) Healthier mind - endorphins release; lift your spirit and make you feel positive about yourself**
**iv) Anti-Ageing Benefits - skin receives more oxygens, looking fresher and youthful**
"In a study published in the European Heart Journal, a group of German researchers set out to compare how different kinds of exercise – endurance training (continuous running), HIIT training (interval running) and resistance training (circuit training on gym machines) – affect how human cells age." https://www.standard.co.uk/escapist/health/running-endurance-exercise-better-for-antiageing-than-resistance-training-a4003876.html
****5. Meditation****
Meditation is a process of training your mind to focus and redirect your thoughts.
How can you benefit from this activity? **Meditation controls anxiety, improves your mental health.**
A meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Notably, this effect was strongest in those with the highest levels of anxiety. https://pubmed.ncbi.nlm.nih.gov/24107199/
Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self.
Get a try this guided meditation from YouTube and you will feel the different. You feel more ease with yourself.
https://www.youtube.com/watch?v=6p_yaNFSYao
****Conclusion****
I hope from these list of 5, at least **one** could excites you to practice it. Aside to be part of your daily-schedule, you gain health benefits from those. Start slowly. People said, do something for 21 Days and it will be your habit. There's nothing to lose 'to try' isn't it, till then **Good luck!**
**"“Good health is not something we can buy. However, it can be an extremely valuable savings account.”-Anne Wilson Schaef**
62.5kg to 47kg in 3 months, being 'obsessed' Pt II
...
Previous article was about what are forbidden along the journey. https://read.cash/@bungaheidelberg/i-lost-625kg-to-47kg-in-3-months-of-being-obsessed-pt-1-2f2a5973
Well, we will now go straight to what I do and practice without any unnecessary poetic flowery draggy introduction (so I can have more time to stare at Ethereum ($ETH) candlesticks as I just executed 5 long positions recently. It was very nicely bullish at first before it indicates reversal pattern right after I placed positions). https://www.bloomberg.com/quote/ETH:US
It's a good Sunday still!
**I do**
1) Fitness
I woke up everyday at 8.00 am, prepared my morning coffee. A banana for energy.
Hit the gym and start my day to burn approximately:
****300++ calories****
Equivalent to 40 minutes treadmill running (HIIT) https://www.popsugar.com/fitness/40-minute-hiit-running-workout-46357905
****150++ calories****
Whole body workouts for 30-40 mins (whole body workouts with weights)
*Source from Pinterest.com https://www.pinterest.com/pin/410883165977584961/
2) Strictly control my calories intake. I really really really strict when it comes to food.
But I practice simplest basic effortlessly diet.
**Breakfast (250 calories)**
Simply go for, **eggs** omelets/scrambled,
Whole-meal breads.
Yogurts and low-fat milk.
**Lunch/Dinner that contain below breakdown (300 calories each):**
**i) Fish-based-meal, steam or grill**
Up to you it can be freshwater fish; sea bass, or saltwater fish; red snapper, tuna etc.
Or, this high contain of omega-3 fatty acids fish that born in freshwater, migrate to saltwater and return to their home rivers to spawn- **the salmon;** could also be one of your choice.
*Why I didn't go for chicken instead?
Firstly. Because I don't like chicken. Secondly, because I just don't like it. Hahah.
TIPS: Compared to chicken, ****people who eat fish will tend to continue feeling full longer**** compared to those who eat other forms of protein. And it's proven. Try it yourself.
**ii) A lot of vegetables and fruits, can be raw or cooked.** I highly focus on super food/fruits. Dark leaves greens vegetables, spinach, tofu, bean sprouts, ginger, garlic, broccoli, tropical fruit;papaya, pomegranate, avocados.
**Snacking (150 calories max)**
Controlled amount of nuts; almonds and walnuts. Also, cucumber. As snacking? Yes. As snacking.
"Cucumber has zero fat, low-calories, making it an excellent snack for people looking to lose weight. So toss some cucumbers in salads or eat them as it is and add a dash of lemon juice, salt and black pepper to stimulate weight loss" https://www.ndtv.com/food/cucumber-for-weight-loss-how-to-use-the-hydrating-goodness-to-lose-weight-1917660
*Photo from Kitchen@Hoskins https://www.kitchenathoskins.com/2019/01/09/diy-healthy-snack-box/
Total Calories consumed from Meals;
**For a 62kgs weighted, an active woman needs **1644 kcal** calories to maintain the current weight. https://www.healthhub.sg/programmes/94/calorie-calculator
Hence I already did calorie deficit around; 1644 subtract to 1000, equivalent to (****-)644 calories.****
3) Walk home after my office hour.
It took me around 13 minutes 1.5km distance, brisk walk.
Approximately 56 calories burned for this. https://www.verywellfit.com/walking-calories-burned-per-minute-3887138
--------------------------
All these activities took me around 1150 calories , multiply with ****4 times**** week, equivalent to:
*Since 3500 calories = 1 pound (453.59 gram)
So I basically managed to get rid per **week**:
Isn't that easy? Yes. It's easy. Easy when you have big heart and high determination.
Keep one thing in your mind,
"You gain those pounds not in a month so don't expect to lose it in 3 weeks."
Give your body its own time, love him/her at every phase of your 'Biggest Loser' journey. Till then, *Jiayou Jiayou!*
****TIPS****:
Stay **hydrated**, get your hydration calculator here. https://www.hydrationforhealth.com/en/hydration-tools/hydration-calculator/
Get SUFFICIENT **sleep**. Read it again. Yes. Sleep will help your weight loss process.
Drink **Green Tea** at least 1 sachet every day. You can thank me later.
62.5kg to 47kg in 3 months, of being 'obsessed' Pt I
I lost approximately **32.98%** from my total body weights few years back. It was a fantastic journey.
*These respective information that I am about to share, is my genuine experience that I hope could add value to readers, to human mankind.*
Frankly speaking, it was totally clean and healthy journey. Easy to practice.
**Passionate** is a core, 'well-blended' with a **consistent workout, drink a lot of plain water, get caffeinated!**
*Pourquoi*? Why?
Why and what made me so eager to lose some pounds though I wasn't that fat. $1500 worth of 'battle', Biggest Loser Competition, organized by the company that I work for . That was the solely reason. I was kind of using this opportunity to place myself into an 'experiment' for a $1500 worth competition; through Google and health articles reading, also Instagram references on videos for routines and inspiration.
***TIPS****: Follow Instagram pages that promote healthy life style, workout from home, good diet routines, healthy meal ideas*
This Part (I) entry will be about what **I do not do.**
"**80**% **nutrition**, **20**% **exercise rule."**
Have you ever heard this formula? This equation shall be keep from now on in your hippocampus. **The hippocampus, located in your brain's temporal lobe, is where episodic memories are formed and indexed for later access. Hippocampus is involved in memory, specifically normal recognition memory as well as spatial memory (when the memory tasks are like recall tests).
That is why 80% of my content will be focus on food intake.
**So, What I don't?**
I don't eat/consume any of below. BIG NO-NO to your diet if you want to lose some pounds.
1) Oily cooked foods, deep fried food, gravy especially Coconut Milk based foods, French FRIES
"Early in the 20th century, **trans fats** were found mainly in solid margarines and vegetable shortening. As food makers learned new ways to use partially hydrogenated vegetable oils, they began appearing in everything from commercial cookies and pastries to fast-food French fries." https://simple.wikipedia.org/wiki/Trans_fat
-Yes. Your favorite French Fries, McDonald Twister Fries, Curled Cross Cut fries or whatever you call it.
A medium order of fries has:
**365 calories.**
along with **17 grams of fat,** a full 26% of your daily value.
**Sodium** clocks in at **246 mg**, or 10% of the upper limit you should eat in a day.
2) Sugar, cakes, candies, carbonated drinks
-Despite I drink coffee (ridiculously a lot), I never add sugar in my latte during this phase.
-No COKE, no cookies.
-Sugary drink, to be avoided at all cost!
3) White rice, white breads, SIMPLE carbohydrates https://en.wikipedia.org/wiki/Carbohydrate
-As an Asian, I was raised having both meal session lunch and dinner - served with bowl of hot white rice with various selection of traditional delicious meals. I love those especially my mom's cooking.
When cut simple those carbohydrates, you reduce insulin and your kidneys start shedding excess water.
"It’s common for people to lose a lot of water weight in the first few days on a low carb diet. Some dietitians suggest you might lose up to **5–10 pounds (2.3–4.5 kg)** this way."
4) Burgers, processed foods sausages, canned foods
-They contain high amounts of sodium and preservative which can cause water retention to your body.
*******What is water retention?** https://www.healthline.com/health/water-retention
*To be continued...*
@bungaheidelberg
