Health

Spring fever

Nature is waking up after winter, everything is blooming 🌸, spring is here and with that – spring fever…
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Spring fever is any of a number of mood, physical, or behavioral changes, which may be experienced coinciding with the arrival of spring, particularly restlessness, laziness, and even amorousness 🙄.
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Symptoms:
🔸️feeling week, powerless 😮‍💨
🔸️sleepiness 😴
🔸️mood swings 😵‍💫
🔸️headaches 🤕
🔸️trouble with sleeping 😵
Have you experienced it? I gotta say that I am feeling sleepy/powerless and can’t get a good sleep lately 🤷‍♀️.
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How can we fix/avoid that? 🤔
➡️ Stay physically active! 💪 Go for walks 🚶‍♀️, bike rides 🚴‍♂️, jogging – try spending as much time outside as possible. This way you expand capacity of your lungs and get your breath deeper 🤗. You also boost release of endorphins – happy hormones and lower release of stress hormones – cortisol 🤩.

➡️ Make sure you sleep well 🛌 – sleep 7-8h, try making a routine and go to sleep same time every night. If you have time – take 15-20min naps during the day too, they are proved to be very healthy! ☺️ Remember to relax in the evening, avoid blue light (no phone in bed!), make yourself a tea ☕️, have a bath 🛀 and/or light a scented candle

➡️ Remember about vitamins! 🔆 Supply your organism with as many vitamins as possible and do it in a natural way (no pills 💊) – drink smoothies and/or fresh squeezed juices – mix fresh fruit 🍒 and vegetables 🥕 but also mix various vitamins (e.g. vitamin C that you’ll get from parsley, kiwi 🥝 or lemon 🍋; vitamin E present in nuts 🥜 or olive oil; vitamin A from kale, spinach 🍃 or carrot; magnesium from banana 🍌, dates or avocado 🥑)

➡️ Last but not least: drink water! 💧 Make sure to drink 2-2,5 l of water (fresh water, juices, tea etc. don’t count 😉). Drink regularly throughout the day (e.g. 1 glass every hour)
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Easy right? 😉

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.

Health · Self-Love

SELF LOVE: Magical blue flowers

There’s black tea, green tea…but did you know there’s blue tea too? 😀
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Blue Tea is made by seeping dried butterfly-pea flowers in water and can be enjoyed both hot and cold. It is also said to have weight loss benefits 😉
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Blue tea, or butterfly pea flower tea, is a caffeine-free herbal concoction, made by seeping dried or fresh leaves of the Clitoria ternatea plant.
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Blue tea contains catechins, which are said to be instrumental in burning belly fat and aiding weight loss 😀. Drinking butterfly-pea flowers seeped in warm water is said to be an effective way to rev up the metabolism, which in turn, makes the body burn more calories.
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Here are some other benefits of blue tea that you may want to know, before trying it out:
➡️1. The tea is rich in antioxidants, which makes it a great beverage to include in your detox diet.
➡️2. The earthy flavour of butterfly-pea flower tea is said to be a mood enhancer. The tea is said to have stress busting effects that may also help reduce symptoms of anxiety 😀. It is also known to refresh the brain and helps keep you energised and happy throughout the day 🤩
➡️3. Blue tea is said to help in losing water weight as it is a natural diuretic drink.
➡️4. Blue tea is also said to have a role in regulating blood sugar levels.
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Blue Tea For Hair, Skin & Beauty
➡️1. This tea is well-known for its anti-ageing benefits, due to its high antioxidant content 🧖‍♀️. This makes the skin look younger and healthier from within.
➡️2. The flavonoids present in blue tea may also stimulate collagen production.
➡️3. Stress-relieving properties of blue tea are also helpful in overall maintainenace of skin and beauty.
➡️4. Blue pea flower is excellent for the hair too, as it contains anthocyanin – a compound known to increase blood circulation in the head and therefore maintain a healthy scalp. It also helps in strengthening the hair follicles from within.

Source: https://food.ndtv.com

Self-Love

SELF LOVE: Healthy smoothies!

Are you a fan of green smoothies? 🤔 They used to repel me, I didn’t even want to try spinach in a smoothie. And I was so wrong… 🙄 green smoothies are my favourite now! 😍
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What we eat can truly transform our bodies and our lives in powerful ways. Blending spinach into a fruit smoothie is a great way to boost your immune system, as well as naturally energize you 🤗
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Most smoothies are made with just fruit and liquid, which is high in sugar and can cause inflammation. A green smoothie, on the other hand, is made with fruit, plant-based liquid and leafy greens 😁
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This recipe is full of iron, potassium and vitamins galore— and tastes like a tropical treat from all the island fruit. And it will boost your energy!
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Ingredients:
🔸️fresh spinach
🔸️frozen pineapple
🔸️frozen mango
🔸️fresh banana
➡️Blend 1 cup of spinach (or another leafy greens of your choice) in a blender. Adding leafy greens to your smoothie boosts the phytonutrients and fiber, which then slows down the absorption of sugars into your body.
➡️Next, add 1 cup of liquid and blend well (until all leafy chunks are gone).Toss in fruit, such as frozen mango, pineapple and bananas in the blender. Blend until smooth and creamy. Serve smoothie immediately for maximum nourishment.
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Another green smoothie I loooove is from @kingaparuzel recipe : 1 apple 🍏, 2 handfuls of spinach 🍃, 2 stalks of celery, 1cm of fresh ginger, 1/2 of lemon (without the zest), 1 tsp of maple syrup. Mmmm so good 😋

Source: https://simplegreensmoothies.com/

Health · Self-Love

SELF LOVE: Recipes for immune-boosting drinks

💥Immune Booster Shot Recipe
This immune booster shot recipe has everything you need to raise that immune system 🤩! It’s jam packed with immune boosting ingredients 😉
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Ingredients 
🔸️ 1 tablespoon honey 🍯
🔸️ juice of 1 lemon 🍋
🔸️ juice of 1 orange 🍊
🔸️1-2 cloves garlic minced
🔸️1 teaspoon fresh ginger grated
🔸️1 dash of cayenne pepper
🔸️1 dash of real sea salt
🔸️1 dash cinnamon
🔸️¼ teaspoon turmeric
🔸️Grind of black pepper
🔸️1 tablespoon of Apple Cider Vinegar
🔸️1 tablespoon hot water
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➡️Mince the garlic (ideally put through a garlic press) and set aside for 10 minutes ⏰. This gives the enzymes a chance to form and ensures maximum benefits 😍.
➡️Whisk together the honey, turmeric, and hot water, until the honey is incorporated and smooth.Then you just stir in everything else and drink! 🤗
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💥 Glow Boosting Apple Carrot Juice 😋
Carrots, apples, and oranges are a winning combination for helping your body protect itself and fight off infections 😁
The apples and oranges give you your vitamin C 🤩
Vitamin A, which is also critical to a healthy immune system, is present in carrots in the form of the antioxidant beta carotene 😍.
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Ingredients:
🔸️2 large carrots 🥕
🔸️2-3 apples 🍎
🔸️2 oranges 🍊
Optional: You can also add a thumb of ginger and/or lemon (great if you’re feeling under the weather)
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Instructions:
➡️ Cut carrots and apples into pieces.
➡️Start juicing! Begin by adding the carrots into the juicer.
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Source: https://www.healthline.com and https://40aprons.com/

Health · Self-Love

Best kind of self-care

You know what’s best kind of self-love/self-care? 🤔 Taking care of your own health! 🤗
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➡️ First of all, treat yourself well! 🙏 Have a closer look on what you’re eating 👅. Do you plan your meals and grocery shopping 🗒 or do you just go to a store, buy whatever you see and put it all on a pan just to „throw” something into your belly 🤷🏼‍♀️? Do you bring enough vitamins, proteins, fiber? 🧐 Are your meals nutritious? 🥦🍌🍜
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Now, how’s your physical activity? 🤔 Do you workout 💪, practice some sport 🏀, go for walks , do yoga or pilates🧘🏼‍♀️? Physical activity has as much impact on your physical health as healthy eating 😉
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And now, how’s your mental health? 🧠 Do you sleep well? 😴 Do you feel confident? Are you anxiety free? 😇
Physical health (so healthy eating and regular physical activities) have great impact on mental health too! You know what they say – healthy body, healthy mind 😉
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➡️ Secondly, do you examine yourself? 📈📊 Do you do regular blood tests 💉, regular ultrasounds or x-rays of your stomach, lungs or heart? Do you go see a doctor regularly or only when you feel bad already? 😶
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I examine myself once a year. I do blood tests, check my heart, my lungs, my stomach and lady parts. You should too! 🤗
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➡️ And lastly, remember to seek help whenever you need it 🙏⚠️No matter if it’s something about your physical health or, especially, mental health! If you feel bad don’t hide it away! Go and get some help! 🙏

Health

Happy hormones and where to find them 🤔/how to boost them 💪

„You are what you eat” is so true! 🙂 Did you know that by eating specific products you can boost your happy hormones? 🤩
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🔶️ 1. Dopamine 💥
This happy hormone is a neurotransmitter that drives your brain’s reward system 🏆
➡️ To boost it eat lots of protein 🥚, less saturated fat, consume probiotics, excercise 💪, listen to music 🎶, get enough sunlight 🌞
➡️ What to eat: dairy foods such as milk 🥛, cheese 🧀 and yogurt, unprocessed meats such as beef 🥩, chicken and turkey, Omega-3 rich fish 🐟 such as salmon and mackerel, eggs 🥚, bananas 🍌, almonds, walnuts 🌰, dark chocolate 🍫
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🔶️ 2. Serotonin 💥
It is a compound that is made of an amino acid called tryptophan.
➡️ Tryptophan works best alongside carbs such as groats, wholemeal flour, rye bread 🍞 or fruit 🍇
➡️ Remember about vitamine B – you’ll find it in green leafy vegetables 🌱 (such as spinach, parsley or kale), wholemeal products 🍞, nuts 🥜, meat 🥩, eggs 🥚
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🔶️ 3. Oxytocin 💥
Both a neurotransmitter and a happy hormone, oxytocin is often called “the love hormone.” 😉❤
➡️ Your body produces oxytocin naturally, but if you want to feel the love, so to speak 🙂, try these natural ways to increase it: yoga 🧘🏼‍♀️, listen to music 🎶, get a massage 😍, spend time with friends 👥, meditate, have sex ♀️♂️, cuddle, hug ❤
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🔶️ 4. Estrogen (female hormone) 💥
This happy hormone helps form serotonin and protects you from irrita�bility and anxiety, keeping your mood steady 😇
➡️ Estrogen boosting food: tofu, sesame seeds, hummus, garlic, dried fruit, wholegrain bread 🍞
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🔶️ 5. Progesterone (female hormone) 💥
This helps you to sleep well and prevents anxiety, irritability and mood swings 🙃
➡️ While food doesn’t contain progesterone, some foods may help stimulate the body’s production of it 🤗, like: beans, broccoli 🥦, Brussels sprouts, cabbage, cauliflower, kale, nuts 🥜, pumpkin 🎃, spinach 🍃
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So in another words – you can definitely eat to be happy! 😉🤩

P.S. I am doing 28 day Self-Love challenge at my Instagram – come join us!

Self-Love

SELF-LOVE: Avocado

Do you know that avocado is superfood💪 🥑? It is one of the most nutrient-dense foods available 🤗. Avocado is among the richest in fiber, folate, potassium, vitamin E, good fats such as Omega-9 and magnesium among all fruits 🤩
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But it’s not only very healthy for your diet but it’s also great for your skin! 🧖‍♀️
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Avocado moisturizes, smoothes and protects skin from losing water 💧. It can delay the aging process and it stimulates collagen synthesis so it works like an anti-aging cream! 🤩
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Now that you know its superpowers it’s time to use it in a natural face mask! 😉
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You can make a facemask that is great for discoloration of your skin out of avocado 🥑 and couple drops of lemon juice 🍋. You just need to mix those 2 ingredients, put fresh mixture on your face and you’ll see 1st effects after 15 minutes when you wash it off! 🤗
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Try another facemask that will moisturize your skin – mix avocado 🥑 with 1 tbsp of honey 🍯. Mix it well. Put the mixture on your skin, neck and hair! Wash off after 15 min ☺

Have you ever tried such a facemask with a fresh avocado? 🥑

P.s. Snow fight! ❄
Did I get you? 😉