By Angela Bekiaris
We all know how it starts. We crave a piece of chocolate here, we eat a slab there – and before we know it we’ve indulged a little too much, feel extremely sick and, of course, regret every bite! Don’t let that time of the month destroy your body or mind. Australian fitness expert Kayla Itsines says we don’t have to dread that time anymore. While we can’t always get rid of the bloating or cramps, there are ways to ease the pain and the cravings – and in turn the moods. Your men will thank us! So ladies, give these a try next month, courtesy of Kayla.
1. Eat Six Mini-Meals: Smaller, more frequent meals will help keep your blood sugar levels regulated and will help stop these cravings from becoming binges, explains Kayla.
2. Eat More Complex Carbs: We know you are dying for a cheese burger and fries, or a big bowl of pasta, but instead Kayla says aim to eat lots of fibre-rich complex carbs such as whole-grain breads, cereals, beans and veggies.
3. Magnesium: “Eat magnesium-rich foods such as peanut butter, cashews, almonds, brown rice, sunflower seeds and beans,” says Kayla, who adds chocolate is high in magnesium but also high in fat. “Try to eat a small square of good quality dark chocolate, which is better for you (lots of anti-oxidants),” she says.
4. Get Some Sun: “Lack of sun can reduce serotonin levels, which leads to increased appetite and cravings,” explains the fitness guru. So go for a walk, sit outside during lunch – just see the sunshine.
Mindful Eating Tips
Consider the following next time you’re about to open your mouth:
1. Go into a meal hungry and eat until you’re satisfied, not stuffed.
2. Eat three good meals a day, with healthy snacks in between.
3. Don’t give yourself permission to munch on junk just because you’re unhappy or bored.
4. Give thought to your food selection.
5. Don’t finish all the cookies because they taste great. Instead leave some for the next day or week.
Relaxation Comes In All Forms
Relaxing doesn’t jut mean lying on the couch for two hours. While that is a greatly to relax – if you have the time, that is – there are many ways to relax both body and mind for great results. Plus, relaxation controls lower back pain too. Anything from meditation to visualisation, positive self-talk, or any number of strategies that help you to release tension from your muscles will work.
Attention deficit hyperactivity disorder (ADHD) is a mental disorder that most often occurs in children, and isn’t always easy to diagnose. Symptoms of ADHD include trouble concentrating or paying attention, staying organised, and remembering details. Below we share five facts, courtesy of The A.D.D Resource Centre:
1. Males are almost three times more likely to be diagnosed with ADHD than females.
2. The average age of ADHD diagnosis is seven years old.
3. Symptoms of ADHD typically first appear between the ages of three and six.
4. ADHD isn’t just a childhood disorder – adults worldwide, over the age of 18, deal with ADHD on a daily basis.
Natural Remedies For ADHD
You should always consult a medical professional if you think your child could have ADHD. There are some natural remedies to try out, however.
1. Forgo food colourings and preservatives.
2. Avoid potential allergens – diets that restrict possible allergens may help improve behaviour.
3. Consider a yoga or tai chi class – small studies indicate that yoga may be helpful, with research reporting significant improvements in hyperactivity, anxiety, and social problems in boys with ADHD who practised yoga regularly.
4. Spend time outside – evidence shows spending even 20 minutes outside can benefit sufferers by improving their concentration. Experts explain that greenery and natural settings are the most beneficial.