Health

Eat rainbow!

Eat rainbow! 😋
Eating all the colours of the rainbow can help boost brain health and reduce the risk of heart disease 😃🧠
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With the new year we’ve got new researches, new polls and new rankings 📈 but in ‘Top Diets’ list we don’t see anything new – Mediterranean diet has been chosen best diet, again! 😎
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Mediterranean diet contains a lot of fruit 🍊🍍🍌🫐, vegetables 🍆🥦🍅🥕 and healthy fats such as extra virgin olive oil but it’s not only healthy…it’s colorful! And that’s another ‘healthy’ aspect of it! 😉
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The more color you eat the more vital and nutritious it is 🤗.
➡️ “If we’re missing a colour of the rainbow, we may be missing a function of that food,” says Deanna Minich, functional nutritionist at the University of Western States in Portland, Oregon.
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This is because plant foods contain thousands of natural compounds called phytonutrients, including carotenoids and flavonoids, which have anti-inflammatory benefits. And different coloured plants come with different benefits 😃.
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💙💜 Blue and purple foods, such as blueberries 🫐, have a high content of the plant pigment anthocyanin, which has been linked to lowering the risk of heart disease and type two diabetes 😀.
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💛 Flavones, which give foods a yellow colour, may reduce the risk of heart disease ☺️.
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🧡 Research has found that orange juice is associated with a lower risk of cognitive decline 😄.
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Eating a variety of colours could mean we eat more fruit and vegetables overall 😃. One study found that prompting people to eat a colourful meal increased their consumption of healthy food as we need to add more and more vegetables to make it colorful 🤗!
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Source (reserach data): http://www.bbc.com

Health

5 tips how to have more energy!

Check out my Smiley Advent Calendar on Instagram to see how to make 3D stars out of paper, gnomes out of wool, vintage decoupage Christmas ornament and more!
There are so many great ideas for homemade Christmas decorations!!! Are you making some? What do you have ready for Christmas already? Or maybe you’re missing energy this winter? 😔
Here’s 5 tips that you need to practice to get more energetic! 💪
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➡️ START YOUR DAY WELL
Good morning routine is very important! You could start with a glass of fresh squeezed lemon with hot water & honey (that’s what I do) 🍋, maybe try yoga to calm your mind 🧘‍♀️ or jogging to boost your energy! 💪
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➡️ BE ACTIVE
You can combine nr 1 with nr 2 but if you don’t have the time to move your body in the morning do it in the afternoon/evening! Go for a walk, hit the gym or simply do couple fitness excercises at home 💪
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➡️ EAT HEALTHY
That’s probably the most important rule ⚠️. You NEED TO provide good nurtitous food to your organizm so that it can change it into energy 💪
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➡️ DRINK WATER
Drink at least 2l of water per day! Remember, your body is made 78% of water so you need to keep that number!
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➡️ GET SUNLIGHT
Go for walks whenever you can, especially when the Sun is out! It is very important to get at least 20min of sunlight per day to get vitamine D into your body 🌞

Self-Love

SELF LOVE: 30 ways of practicing self-love and self-care pt.3

SELF-LOVE 🙏💚
Time for 3rd part of our 30 ways of practicing self-love and self-care with 6 more self-care tips for you!
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🔸️13. Start each day by telling yourself something really positive 🤗. How well you managed to do something, how lovely you look today. Anything that you would say to your friend to make her/him smile – tell that to yourself! 😁
🔸️14. Eat healthy! 🥦 Fill your body with food and drink that nourishes it and makes it thrive.
🔸️15. Don’t believe everything you think 🚫. There is an inner critic inside of us trying to keep us small and safe, remember about that!
🔸️16. Surround yourself with positive people who love and encourage you 💞. Support each other, help each, be good to each other!
🔸️17. Stop the comparisons. There is no one on this planet like you we are all unique in our own way and that’s what makes this world beautiful! 😍
🔸️18. Step outside of your comfort zone and try something new 🤩. It’s incredible the feeling we get when we realize we have achieved something we didn’t know or think we could do before.