How to read labels and avoid toxic ingredients

Like me and many others you probably too have never thought of reading food labels. The only thing I used to read on products was the calorie content. I literally assumed and trusted that whoever sells food has to go through hundreds of tons of paperwork to be approved by the government so there is no need for me to read it, it’s safe. No, it’s not. It’s not safe to eat foods that contain MSG – a processed flavor enhancer that screws with the brain chemistry and makes you want to eat more. But who cares? They don’t. You buy more, they make more. It’s all about the money, not about you or your health. And what about organic versus conventional? Is organic really organic or it’s just more expensive?  Let’s find out.

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I’ll start by defining what normal was not so long ago. Our soil was rich in nutrients and the ingredients we used for our recipes used to be natural, not processed or enriched. The taste, smell and color of vegetables and fruits was delightful. In some countries, you can still find this, countries like Romania where I was two weeks ago. I was able to feel the life in the fruits there, the freshness, the rich flavors, and colors. No herbicides or pesticides, just the pure result of mother’s nature.

What is normal now? Nowadays the majority of our food supply is manufactured in a laboratory with substances that can harm our health in the long run and with the intention to make us consume more. You would think that cooking at home is your only option but even cooking at home becomes a concern because the majority of the ingredients that are going into your home cooked meal are genetically modified or filled with herbicides and pesticides. Studies have shown that many of these toxic additives can cause headaches, make you fat, cause allergies, and are a catalyst for diseases such as diabetes, hormonal imbalances, heart disease, cancer or high blood pressure.

So what can we do? How can we maintain a healthy diet while being surrounded by all these toxic harmful hidden ingredients that are found in our food? By educating ourselves and learning how to read labels. Shopping with an untrained, uneducated eye has become critical to our health.

 

The FIRST STEP is to completely ignore the labels on the front of the packaging. That’s where the marketing companies can trick you. Manufacturers want to make you believe that their product is healthier than others.

The SECOND STEP is to look at the ingredients list. If it’s longer than 2–3 lines, you can assume that the product is highly processed. Another simple rule is ” If you can’t read it, don’t eat it!”

The THIRD STEP is to educate yourself and learn how to spot toxic ingredients.

 

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Genetically Modified Organisms – GMOs

” Genetically modified organisms (GMOs) are living organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering. This creates combinations of plant, animal, bacteria, and virus genes that do not occur in nature or through traditional crossbreeding methods. ” ( source )

For example, plants are genetically modified by inserting bacterial genes so they can handle higher amounts of herbicides. These genes allow them to survive doses of herbicide that would otherwise kill them under normal circumstances.

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Is there any evidence that says GMOs are not safe?

Conducting a study that is valid and reliable requires a lot of work. Especially, in the field of nutrition, you’ll find a lot of contradictory studies. Lots of them are funded by big corporations which need a certain result in order to continue selling their products so even studies are not that trustworthy. But let’s be honest now, there is no smoke without fire.

” Anti-GMO crusader Jeffrey Smith, on his personal website, the Institute for Responsible Technology, lists more than a dozen cases in which he claims animals fed GMOs exhibited abnormal conditions, including cancer and early death. He also references his own self-published book, and anecdotal evidence that pigs fed GM feed turned sterile or had false pregnancies and sheep that grazed on BT cotton plants often died.”

“Nearly every independent animal feeding safety study on GM foods shows adverse or unexplained effects,” he writes. “But we were not supposed to know about these problems…the biotech industry works overtime to try to hide them.” – article by Jon Entine at Forbes.

A study published in 2014 links GMOs to cancer, liver/kidney damage, and severe hormonal disruption.

It was interesting to find that both the cultivation and imports of GMOs are banned in some countries such as Russia, Algeria, Kenya, Peru but in countries like Saudi Arabia, Ukraine, Turkey, Switzerland imports are allowed but cultivation is banned.

 

Monosodium Glutamate – MSG

MSG is a flavor enhancer added to most of the processed food we consume. This substance crosses the blood-brain barrier and quite literally excites your brain cells to death.

According to Mayo Clinic – ” it’s commonly added to Chinese food, canned vegetables, soups and processed meats. The Food and Drug Administration (FDA) has classified MSG as a food ingredient that’s “generally recognized as safe,” but its use remains controversial. For this reason, when MSG is added to food, the FDA requires that it be listed on the label.

Over the years, the FDA has received many anecdotal reports of adverse reactions to foods containing MSG. These reactions — known as MSG symptom complex — include:

  • Headache
  • Flushing
  • Sweating
  • Facial pressure or tightness
  • Numbness, tingling or burning in the face, neck and other areas
  • Rapid, fluttering heartbeats (heart palpitations)
  • Chest pain
  • Nausea
  • Weakness

” The MSG regulation allows food manufacturers to include some MSG in your food without labeling it. In order for food companies to list MSG as an ingredient, the glutamic acid content in the food must be 79% or greater. If there is 78% or less of glutamic acid in the substance, the food companies are not required to include MSG in the labels.” – (source)

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List of ingredients you should be aware of:

  • Glutamate
  • Glutamic acid
  • Monosodium glutamate
  • Magnesium glutamate
  • Natrium glutamate
  • Gelatin
  • Calcium caseinate
  • Sodium caseinate
  • Textured protein
  • Hydrolyzed protein (anything hydrolyzed)
  • Yeast nutrient, yeast extract
  • Yeast food
  • Autolyzed yeast
  • Vetsin
  • Ajinomoto
  • Carrageenan
  • Maltodextrin
  • Malt extract, Malt flavoring
  • Barley malt
  • Citric acid
  • Soy protein concentrate, soy protein isolate, soy protein
  • Whey protein concentrate, Whey protein isolate, whey protein
  • Seasonings
  • Protease, Protease enzymes
  • Pectin
  • Natural Flavor, flavorings

 

Aspartame

Aspartame is one of the most common artificial sweeteners in use today. It is about 200 times sweeter than sugar. It has been used in the United States since the early 1980s. Commonly used as a tabletop sweetener, as a sweetener in prepared foods and beverages, and in recipes that do not require too much heating (since heat breaks down aspartame). It is sold under the brand names NutraSweet and Equal and most often labeled as containing phenylalanine. It can also be found as a flavoring in some medicines.

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Some examples of aspartame-containing products include:

  • sugarless candy
  • diet soda
  • sugar-free ice cream
  • reduced-calorie fruit juice
  • yogurt
  • gum

There is still inconsistent outcomes in studies but some research links the use of aspartame to disease. Other studies show that women drinking two diet sodas per day are 50% more likely to die from heart-related disease.

Artificial sweeteners may increase your risk of weight gain, obesity, metabolic syndrome and other related problems like Type 2 diabetes by inducing “metabolic derangements,” according to a report published in the journal Trends in Endocrinology and Metabolism. ( source)

Natural alternatives to aspartame:

  • honey
  • maple syrup
  • agave nectar
  • blackstrap molasses
  • stevia leaves

 

Cancer-causing additives

Nitrites and nitrates are used in processed meats. They function as preservatives, helping to prevent the growth of harmful bacteria. They also add a salty flavor and improve the appearance of the meat products by giving them a red or pink color.

They are also found naturally in foods like vegetables, foods that are generally perceived as healthy. Vegetables are actually the biggest dietary source of nitrates.

Our bodies naturally produce nitrates in large amounts and secrete them into saliva, they function as antimicrobials in the digestive system.

BUT when nitrites are exposed to high heat, in the presence of amino acids ( protein – meat), they can turn into compounds called nitrosamines ( potent carcinogens). Because most bacon, hot dogs, and processed meat tend to be high in sodium nitrite and they’re high protein foods (a source of amino acids), exposing them to high heat creates the perfect conditions for nitrosamine formation ( formation and occurrence of nitrosamines in food).

What to look for :

  • sodium nitrite
  • potassium nitrite
  • anything that has nitrite or nitrate in the name

 

High-fructose corn syrup

High-fructose corn syrup is a sweetener made from corn. It’s sweeter and cheaper than sucrose, which is the form of sugar made from sugar cane.

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Dr. Mark Hymann gives us 5 reasons high fructose corn syrup will kill us on his website.

” HFCS is a marker for poor-quality, nutritionally-depleted, processed industrial food full of empty calories and artificial ingredients. If you find “high fructose corn syrup” on the label you can be sure it is not a whole, real, fresh food full of fiber, vitamins, minerals, phytonutrients, and antioxidants. Stay away if you want to stay healthy. We still must reduce our overall consumption of sugar, but with this one simple dietary change you can radically reduce your health risks and improve your health.”

 

Sodium benzoate

Sodium benzoate is a food additive used as a preservative. It’s suspected that sodium benzoate, in addition to artificial food color, may increase hyperactivity in some children. Sodium benzoate in soft drinks may also react with added vitamin C to make benzene, a cancer-causing substance.

 

Hydrogenated oils

Hydrogenation is a process in which a liquid unsaturated fat is turned into a solid fat by adding hydrogen. During this process, a type of fat called trans fat is made.

Partially hydrogenated oils can affect heart health because they lower HDL the ‘good’ cholesterol and increase LDL the ‘ bad’ cholesterol.

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How to spot them?

  • vegetable shortening
  • baked foods, especially premade versions
  • packaged snacks
  • ready-to-use dough
  • margarine
  • coffee creamers, both dairy and nondairy

How to avoid them?

Use vegetable oils when cooking such as sunflower oil, avocado oil.

 

Hidden sugar

  • barley malt
  • molasses
  • cane juice crystals
  • lactose
  • corn sweetener
  • crystalline fructose
  • dextran
  • malt powder
  • ethyl maltol
  • fructose
  • fruit juice concentrate
  • galactose
  • glucose
  • disaccharides
  • maltodextrin and maltose.

 

I know this may be overwhelming, which is why I want to remind you that big changes require time and effort. Take small baby steps whenever you want to change something in your life, be patient and kind to yourself. Some of the ingredients found in our food can cause addiction, suddenly taking them out of your diet may cause headaches or mood changes. You don’t have to stop eating everything that has these ingredients today! Do it over time, learn and develop new recipes that contain wholesome food, research your area and see if you find a farmer’s market and read food labels. Change requires time.

 

I hope this post was helpful to you if you have any questions feel free to address them in a comment below or find me on Instagram.

Love,

R


Types of HUNGER – Which one describes you more?

When my brother was 5 years old he went through what I like to call a ” why” period of time where he would ask us why everything is the way it is. At that time it annoyed me a lot, I was only 16 years old; wherever we went, whatever we did, he would ask ” But why?”. Now, looking back, I realize how important this question is and how many things you can learn or redefine if you question everything around you from time to time. Many of us took our parents answers for granted and never asked some questions again, still thinking that our parents know the best. The day you realize that your parents are just some other humans that talk and give advice from their own experience ( good or bad) and they can’t know the best because there is no such thing, is a very important day for you! It’s the beginning of YOUR life!

That said, I’ll begin by asking a simple question – Why do we eat?

The first answer that comes to my mind is – because we need food in order to survive. Still, some of us eat more or less so why do we really eat? What role plays food in our lives? Before we use to fight and possibly get killed for a small piece of food that we needed in order to survive, now what is killing us is too much food. So how did we end up here?

After asking myself and others this question I concluded that we eat for various reasons, therefore I came up with 5 types of HUNGER.

PHYSICAL HUNGER

This is the real hunger, the one that you physically feel in your stomach. You feel like you don’t have the energy anymore, your blood sugar levels are low and you just can’t focus on anything anymore.

Listen to your body, be aware of the signals it’s sending you and eat when you physically feel hungry. Do not leave it until you feel very hungry because that can lead to making bad food choices and eating too much during one meal.

 

EMOTIONAL EATING

We tend to associate food with pleasure, happiness, positive emotions. If you ever hear yourself saying ” I eat because I like it, it makes me feel good” then you are in this category. If you would already feel good you wouldn’t look for stimulants such as food or alcohol or drugs to make you feel good.

Loneliness, stress, anger, boredom are negative emotions, emotions we want to escape so whenever we feel like that we look for happiness in food. Instead of dealing with the deeper issue we want a quick satisfaction. The trick is that it will fix you but only for a short period of time. When the satisfaction ends your negative emotions will rise again only this time stronger along with others caused by the binge eating, shame, and guilt which will only make you feel worse and in time will cause a vicious cycle that can lead to weight gain, chronic diseases, and depression.

This HUNGER is not located in the stomach, you don’t physically feel it and it is not mindful eating. When we emotionally eat we tend to stuff food without thinking about it, we end up feeling full but not satisfied as if we would eat more if we could.

Solution:

  • Practice mindful eating.

Be present with your food, smell it, taste it, look at it, savor it. Avoid shoving it, eat slowly.

  • Be curious.

When you find yourself in that moment of impulse ask yourself ” What am I really feeling or avoiding to feel? What am I asking the food to do for me?”

  • Find other ways to deal with your negative emotions

-If you are feeling lonely or down, call a friend or a family member or hug a beloved one.

-If you are feeling bored, find a way to entertain your mind, play a game, take a walk, watch a movie, read a book.

-If you are feeling tired/stressed, take a nap or a moment to relax. Light up some candles and take a long nice warm bath.

 

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NUTRITIONAL HUNGER

If you are someone that says ” I feel hungry all the time!” then you are in this category. The truth is you might be feeding your body with food that has no nutritional value such as processed high-calorie foods. These foods keep you satisfied for a short period of time. Our body is a perfect smart machine that naturally craves real food which is why you will find yourself hungry again. This explains why obese people are actually starving.

Solution

  •  Eat real food, minimally processed with high nutritional value.

 

ROUTINE/HABITUAL EATING

You fall into this category if you tend to associate certain activities with food. For example, you have to eat popcorn when you go to the movies or get a snack when you watch TV at home. This is a habit that is developed over time, by doing so a few times now your brain is programmed to associate movies with popcorn. Or for example, I got to a point in my life where I couldn’t eat cheese anymore without craving red wine, whenever I would see cheese I would instantly crave red wine. Or I managed to quit smoking but somehow I created a connection between alcohol and cigarettes so whenever I have a drink I feel the urge to smoke. I am currently working on that.

Observe yourself and discover what associations your brain has developed. Name one right now.

Solution

  • Break your habit

This might be difficult because it takes desire, practice, and willpower. Nothing else will help. I used to not be able to watch a movie at home or cinema unless I eat popcorn. I had to go to the movies, not eat popcorn and drink water instead a few times until I was able to stop feeling this huge urge. I knew I broke the habit the day I entered a movie theater and didn’t think of popcorn.

The cool thing is that you can use this to your own advantage. You can build healthy habits. I, now, have a habit of always having a bottle of water with me. It’s funny how I just can’t leave home without a bottle of water. Noor always says to me ” Wherever I go there is always a bottle of water!”, living room, bedroom, kitchen, car haha.

 

GATHERING/FAMILY EATING

Do you ever find yourself eating more whenever you visit your parents/grandparents? Or during holidays when everyone gathers and eats? Or when friends come over? Yes, food brings people together and that can cause overeating as well. Plus some of the family members are very persuasive and encourage you to eat more. I don’t know how it’s in your culture but in the Middle Eastern culture when you are someone’s guest they will keep telling you to eat even when you tell them you are full and can’t possibly eat anymore. Their intention is to be nice and respectful but the result is that you’ll feel bad for not being able to eat more haha.

Lots of people who live by themselves told me they eat less at home because they don’t enjoy food alone as much as they enjoy food when they are in an enjoyable company. I am the same, whenever Noor travels I eat less, it’s like I lose my appetite. I want something fast and yummy, when I am alone I usually eat because I have to.

Solution

  • Learn to say NO

Say NO to family members and stop when you are feeling full. Learning to say No to food and insistent people will also help you in other areas of your life.

  • Bond differently

Instead of allowing food to become the center of a celebration, find other ways to bond with the people around you. For instance, you can dance, play games or take the time to have meaningful conversations.

 

 

Which type describes you more? Share with me below or find me on Instagram.

LOVE,

R

 

 


Sweet potato toast with poached egg and mushroom sauté

This happened because I was out of avocados and because I can’t have regular toast since I am following the Whole30 program. I opened my fridge and decided to experiment with whatever ingredients I have ” Ok! Mushroom, arugula, and eggs”, I thought. But on what? All I wanted was my whole grain toast! I’ve seen on Instagram before how some people use sweet potato toast instead of regular toast but honestly, I was always skeptical about it. I have tried lots of  ” uneatable” recipes from the Internet and frankly, some of them turned really bad. But I was hungry and there was no other solution haha so I decided to give it a try!

 

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Ohhhh, man! It is delicious! You need to try this, really! Let go of all your preconceived ideas like ” Sweet potato toast?What?! No. This can’t be yummy!” and try it because it really is yummy.  This approach will benefit you a lot if you apply it in all areas of your life not just with trying a new food or new combinations of ingredients. Whenever you do something you haven’t done before begin with a clear mind, with no expectations so you can have your own true opinion about it and be surprised. After all, what is life without the excitement of not knowing?

 

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Let’s get cooking!

 

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Sweet potato toast with poached egg and mushroom sauté

Ingredients

  • 1 round big sweet potato;
  • a handful of arugula;
  • 3 medium to small mushrooms;
  • 1 egg;
  • salt;
  • black pepper;
  • chili flakes;

Method

Cut the ends of both sides of the sweet potato and slice it into even pieces. Place it on the metal rack in the oven at 350F ( 175C) for 20 minutes. You know they are done when they’re soft but not thoroughly cooked. Meanwhile, slice the mushrooms, heat a little bit of olive oil into a pan and sauté them for 4-5 minutes.

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Meanwhile, boil water in a medium size pot, add salt. In the meantime, slice the mushrooms, heat a little bit of olive oil into a pan and sauté them for 4-5 minutes.

When the water starts boiling crack an egg into the water ( the secret to this is to let the water sizzle; this way the egg white surrounds the egg yolk and transforms it into a poached egg) and leave it for 2-3 minutes. Now, take it out and let it rest for 30 seconds on a napkin.

Take out the sweet potato and let it cool for 5 minutes. Place two of them in the toaster ( I set mine at its highest and they turned out really yum and crunchy) but I think it depends on what toaster you have; The texture I like is crunchy but not burnt.

Place 2 slices of ” toast” on a plate. Add the arugula, put the mushroom sauté on it and finally place the poached egg on top. Add a pinch of salt, a pinch of black pepper and a few chili flakes.

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PS: The remaining sweet potato ” toast” can be stored in the fridge and used for the next day or for other toppings like almond butter with blueberries or bananas. Make sure the ” toasts” are cold when you put them in the fridge because if you do so while still warm they might get mushy.

 

Enjoy!

 

Love,

R


Healthy lifestyle

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I decided to put this article in the Body section because in here you will find useful information about finding the motivation for working out and being healthy.

Like every decision we take, this one too takes a shape through words.

How important words are? 

You may think that words are not that important but you are about to change your mind. During my NLP courses I found out that there is a huge difference between these words “ must”, “ should” ,   “ have to” and “ want”. ( in Romanian language things are a little bit easier, we mostly use one word for these three “ must” , “ should”  and “ have to” ). It seemed so interesting to me that even one word can change our feelings and eventually our behaviors, our actions.

For example, if you say “ I must/have to go to the gym and run 5 km”  the information that gets to your brain is “I am forced to go to the gym and do that” and what you feel is that it’s not by your choice, it’s by someone else choice like someone is forcing you to do that. It can be a person or it could be your own mind.

How this affects your body? The stress levels will increase specially if you don’t achieve your big goals. And we tend to put high goals trying to copy others, without thinking that they worked a lot before getting there.

But if you say “ I want to go to the gym and run” something changes. You feel good about it, you feel it’s your choice. You go to the gym and you run.

Do this now, really! Say it and see how it feels. You will feel the difference.

Another trick is to avoid setting high goals from the beginning. Understand that eventually you will get where you want but first you need to know where you are standing. Maybe you can run 5 km or maybe you can run 1 km, it is very important to know your limits.

First time just go run, see how much you can do it and start from there.

Patience should be your new friend.

Falling in love with sports.

Before finding out about the difference between “ must” and “ want” I used to be a “ must” person. I must go to the gym, I must study, I must do this, I must do that. It lead to hate, seriously! I hated running, hated reading, hated studying ( I still hate that). I mean this is what most of the people do, living under this word “ must” , without knowing how much pressure comes with it. Thinking that this is the only way to achieve goals, under pressure. But guess what, dear human, there are other roads you can take to get to a destination. And they are beautiful ones too! It’s true, it may take longer and most of the roads have holes from once in a while but a beautiful view from the car, some good music and good tires will always help you get through them easier.

If you hate going to the gym than stop going, you are actually doing more harm than good. Go find a way to fall in love with sports.

How to do that? Take it easy. If you want to build something great it will take time. It is like building a car or a house, if you want a good one than you need to be patient. And remember, you are building yourself!

For me it went like this:

Long time ago I heard some people around me saying that they go to the park every day and run 2-3 km so I went to the park and I decided to run 2-3 km too. I stopped after 10 minutes. First thoughts were “ Seriously? Some people run 2-3 km and you stopped after 10 minutes?” ( another mistake most of us usually do, comparison). I started running again and I ran and ran, after 10 minutes I stopped again. Couldn’t breathe, my stomach was hurting me and I felt like throwing up. I never went again until last year. Only this time I decided to run as much as I can without a target, put my favorite music on and said to myself “ just run as much as you want”. After 10 minutes I stopped. Of course, first thoughts were the same but this time I interrupted saying “ Stop it, tomorrow you will run more, even one more minute is good enough” . And I did, not only that I ran for 30 minutes but I felt something pretty amazing. It’s called the “ runner’s high”. Whats that? It’s a state of mind/body where you feel relaxed and happy, almost the same state you get to when you meditate. Your whole body it’s flooded with endorphins which gives you a very good feeling. You become more aware of everything around you. Luckily, I was in the park so everything around me looked more interesting, the trees, the flowers, the sound of the birds. I felt so good I even forgot I am actually running. Felt like I am doing something naturally, like breathing. I was amazed! That was the first time I felt good while working out which made me fall involve with sports.

I learned a few things from this experience.

1. If you used to hate doing something a few years ago, try to do it again now. You are a different person so the results may be different too.

2. Stop comparing yourself to others, we are different. I once read a very good example in a book, saying something like this “ Imagine if all roses would want to be like tulips. We would live in a world without roses!”  and that is sad, roses are so beautiful.

3. Stop judging yourself and learn how to be patient instead.

4. Do what you want, instead of what you must or should or have to. This way, you will actually find out what you like to do and when that happens the motivation will be stronger. Nothing motivates us more than our desire.

After a while, I went to the gym, got a personal trainer which I think it’s so important because we all have different ways of doing things. What is good for me may be bad for you. Or what I like you may dislike. And this is exactly what a personal trainer will do for you, create a special program that fits your needs and abilities. I think it is very important to meet a person that knows what is doing.

I used to have days when I felt so lazy that I couldn’t complete my program or days when I was losing my patience wanting to see results immediately. But my trainer used to motivate me saying that we all have lazy days, that’s normal. Which made me feel good and understand that I am a human being not a robot.

Bye “ old” me and Hello “ new” me!

Sports will teach you lots of things, more than you think. Life lessons. How to be patient, how to believe in yourself, how to achieve goals in a fun way, how to accept your humanity, how to take care of your body, how to be friends with yourself, how to accept that you need rest, what are your limits and how to cross them. It really gets a lot of good things out of you.

Sports will change you and whenever we decide to make a change in our lives, we need to be ready to let go. Letting go is a hard thing to do because it takes you out of your comfort zone, that’s why most of the people never change. But you need to demolish in order to build right? This rule applies to any change. As long as you hold on to the past, change will never happen.

The thing about changing your lifestyle is that your behavior will change too.

Our behaviors connect us with people that have same behaviors. If you change your behavior, your world will change. Most of the relationships will come to an end. Whenever that happens, look for something else than behavior in a relationship, check if this is the only thing that connected you with the other, if it is than it is better for you to let go.

When you chose this path, you will start eating more healthy, take care of yourself more and that requires time. Be ready to invest some time in yourself. Your motivation has to be powerful and the only time your motivation is like that is when you do it because you want it, you like it and you love yourself.

Take your time, have patience with yourself, this is a road that you need to go through without being in a hurry. Time exists only when we think about it and that happens when we are in a hurry.

The good part, besides getting healthier, looking better, feeling great is that you will inspire some of the people around you. As I said if you change yourself you will change the world around you. People will follow you into this because they will feel you are doing something good. They will see happiness, joy and love in your eyes. When you start taking care of your body, you are opening the doors to everything that is reaching you. Your body is your house, where your soul lives. When you love it, you take care of it and when that happens everything becomes possible. Life becomes easier. You have more trust in yourself, you feel happier, you have more energy, you are more creative, more receptive.

Only when we have we can give to others!

Yes, some may talk and judge because you are the living proof that change is possible. Some will try to put you down, not because they have a problem with you but because they have a problem with themselves. This will only make you stronger. Is something that you need to understand, you scared them because you did it. Now they have no excuses left. They feel you are feeling good, they want that too, who doesn’t want to feel good? But they are afraid of change. Maybe they don’t know how to do it, maybe they are not ready to let the “ old one die” . They will ask you thousands of questions about how you did it but than they will do nothing about it because they are too comfortable. Understand and accept everyone around you. Each of us has its own way of processing and doing things. Some do it faster, some slower. It doesn’t mean that the one who does it faster is better than the one who takes a little bit more time, it only means we are different. It’s all good. Remember that example with flowers? Each flower has its own beauty and way of growing. People too.

Conclusion?

In conclusion, whenever you do something make sure you are doing it because you want to and do it with love! Yes sometimes it will be hard and you will want to quit but it will be easier than when you are “ musting” haha. Get used to this, I like inventing words.

I believe life is a journey and all journeys are way more beautiful and easy when we use means of transportation that are powerful, comfortable and qualitative. Which in this case the means of transportation it’s our body. It’s your choice, what kind of journey would you prefer?

Healthy life, working out, building a “ new” you is a decision and it’s a big one! The only question is DO YOU WANT?

PS : next post will be about my training programs and what kind of food I eat. Being a vegetarian that lifts weights it’s a little bit challenging but it is possible.

– RO-

Stilul de viață sănătos

Am decis să pun acest articol în categoria Body deoarece aici vei găsi informații utile despre cum să îți găsești motivația necesară pentru un stil de viață sănătos.

Precum orice decizie pe care o luăm și aceasta ia formă cu ajutorul cuvintelor.

Cât de importante sunt cuvintele?

Poate crezi că nu sunt importante deloc însă ești pe punctul de a te răzgândi. Într-unul din cursurile NLP la care am participat, am aflat că este o mare diferență între cuvintele “ trebuie” și “ vreau”. Mi s-a părut super interesant cum un singur cuvânt poate să îți schimbe emoția și implicit comportamentul.

De exemplu, atunci când spui “ Trebuie să mă duc la sală și să alerg 5 km” informația care ajunge la creierul tău sună cam așa “ Sunt forțat/forțată să mă duc la sală și să alerg 5 km”. Simți că alegerea nu îți aparține, ca și când cineva te forțează să faci asta. Poate fi o persoană sau poate fi doar mintea ta. Cum îți afectează asta corpul? Nivelul de stres va crește, mai ales dacă nu reușești să faci ceea ce ți-ai propus. Și avem tendința să ne setăm obiective mărețe încercând să îi copiem pe alții fără să ne gândim că aceștia au muncit mult până să ajungă acolo.

Dar atunci când spui “ Vreau să mă duc la sală și să alerg” ceva se schimbă. Te simți bine când spui asta, te simți motivat deoarece este alegerea ta. Te duci la sală și alergi.

Spune asta acum, serios. Spune “ Trebuie să mă duc la sală” și “ Vreau să mă duc la sală” și simte diferența. Motivația se schimbă.

Așa cum am scris mai sus, avem tendința să ne setăm obiective mărețe de la început. “ O să ma duc la sală și o să alerg o oră pe bandă și o să slăbesc 5 kg într-o săptămână!”. Nu! Exact asta este greșeala pe care mulți dintre noi o facem. Înțelege că vei ajunge acolo unde îți propui însă pentru început este nevoie să știi unde te afli. Poate că poți să alergi 5 km sau poate că poți să alergi 1 km, este foarte important să îți cunoști propriile limite. Prima dată du-te și aleargă, fără o țintă anume, vezi cât poți să alergi și începe de acolo.

Răbdarea este noul tău prieten de acum încolo.

Iubește sportul.

Înainte să aflu despre diferența dintre “ trebuie” și “ vreau” , eram persoana “ trebuie”. Trebuie să mă duc la sală, trebuie să învăț, trebuie să fac asta, trebuie să fac aia, trebuie. Ceea ce a dus la ură. Am început să urăsc să alerg, să citesc, să învăț ( încă am probleme cu învățatul).

Majoritatea oamenilor trăiesc așa, legați de cuvântul trebuie, fără să știe câtă presiune vine o dată cu acest cuvânt. Cred că sub presiune e singura modalitate prin care pot să reușească ceva în viață. Însă eu îți spun ție, dragă om, există și alte drumuri pe care le poți folosi pentru a ajunge la o destinație. Și unele chiar frumoase! Într-adevăr, s-ar putea să dureze mai mult și pe majoritatea drumurilor s-ar putea să găsești gropi din când în când, însă o priveliște frumoasă, muzică bună și niște cauciucuri de calitate te vor ajuta mereu să treci peste, mult mai ușor.

Dacă îți displace “ dusu’ la sală” atunci încetează să te mai duci, mai mult îți faci rău decât bine. Găsește o modalitate prin care să înveți să iubești sportul.

Cum să faci asta? Cu răbdare. Dacă vrei să construiești ceva de calitate îți va lua ceva timp. Este ca și când ai construi o casă sau o mașină, dacă vrei una bună atunci e nevoie să aștepți mai mult. Și adu-ți aminte că de data asta te construiești pe tine!

Pentru mine a început astfel:

Acum câțiva ani am auzit niște persoane din jurul meu vorbind despre faptul că se duc în parc și aleargă 2-3 km așa că m-am hotărât să fac și eu asta. M-am oprit după 10 minute. Primele gânduri au fost “ Pe bune, Rara? Unii aleargă 2-3 km și tu te opriși după 10 minute?” ( altă greșeală pe care majoritatea o facem și anume să ne comparăm cu alții). M-am pus pe alergat din nou, și am alergat, și am alergat și după 10 minute m-am oprit iar. Respiram greu, m-a luat durerea de stomac și simțeam că o să vomit în următoarele minute. Nici că m-am mai dus să alerg până anul trecut. Doar că de data asta m-am decis să alerg cât pot fără o țintă anume, mi-am pus căștile și mi-am zis “ alergă cât vrei tu” . După 10 minute m-am oprit. Bineînțeles, gândurile au început să apară din nou doar că de data asta am intervenit spunând “ Gata taci, mâine o să alergi mai mult, chiar și cu un minut mai mult tot e bine” . Mâine a venit și nu numai că am alergat 30 de minute dar am avut și un sentiment super interesant. Ceea ce am experimentat eu se numește “ runners high” . Ce înseamnă? Atingerea unei stări de bucurie, relaxare, asemănătoare stării pe care o atingi prin meditație. Corpul tău este inundat cu endorfine ceea ce îți dă un sentiment de fericire și devii mult mai conștient de tot ceea ce te înconjoară. Eu eram în parc din fericire, dintr-o dată pomii, florile, păsările, totul mi s-a părut mult mai interesant. M-am simțit atât de bine încât la un moment dat am și uitat că alerg. Parcă făceam ceva ce vine de la sine, precum respiratul. Atunci a fost prima dată când m-am îndrăgostit de sport.

Ce am învățat din experiența asta.

1. Dacă îți displăcea să faci ceva anume acum câțiva ani, încearcă să faci acel lucru din nou. Ești alt om acum așa că și rezultatele o să difere.

2. Încetează să te compari cu alții, suntem diferiți. Am citit într-o carte un exemplu foarte bun, suna cam așa “ Imagineză-ți ce s-ar întâmpla dacă toți trandafiri și-ar dori să fie precum lalele. Am trăi într-o lume fără trandafiri” ceea ce ar fi trist, trandafirii sunt atât de frumoși.

3. Încetează să te judeci. În schimb învață să ai răbdare cu tine.

4. Fă ceea ce vrei în loc de ceea ce trebuie. Astfel vei descoperi ce îți place să faci iar când faci asta vei fi mult mai motivat. Nimic nu ne motivează mai mult ca propria dorință.

După un timp, m-am dus la sală, mi-am luat un antrenor personal, ceea ce este foarte important din punctul meu de vedere deoarece suntem diferiți și fiecare avem propriul stil de a face orice. Ceea ce e bine pentru mine s-ar putea să fie nepotrivit pentru tine. Ceea ce mie îmi place ție poate îți displace. Exact asta va face un antrenor personal, va crea un program special pentru tine care să se potrivească abilităților și nevoilor tale. Consider că este necesar să fie o persoană care știe ce face și care te va învăța să ai răbdare cu tine însuți. Eu una am avut zile când mă simțeam așa leneșă că nu reușeam să termin toate exercițiile pe care mi le propusesem în ziua respectivă sau zile când simțeam că îmi pierd răbdarea dorindu-mi neapărat să văd rezultate. Dar antrenorul meu mă motiva spunându-mi că este normal să mai avem și zile din astea, leneșe. Ceea ce m-a ajutat să înțeleg că sunt doar un om, nu un robot.

Pa pa “ vechiul eu” și Bună “ noul eu”.

Sportul te va învăța multe chestii, mai multe decât ai crede. Lecții de viață. Te va învăța să ai răbdare, să crezi în tine, să îți accepți umanitatea, să accepți că ai nevoie de odihnă, cum să îți atingi un scop într-un mod plăcut, să ai grijă de corpul tău, cum să te împrietenești cu tine însuți, care îți sunt limitele și cum să treci peste ele. Chiar scoate din tine multe chestii bune.

Sportul te va schimba și de fiecare dată când ne decidem să facem o schimbare în viața noastră e nevoie să fim pregătiți să dăm drumul trecutului. Ceea ce poate fi dificil uneori pentru că ne scoate din zona noastră de confort, de aceea majoritatea oamenilor nu se schimbă niciodată. Însă este nevoie să demolăm pentru a putea construi nu? Această regulă, deși îmi displace să folosesc acest cuvânt “ regulă” , se aplică oricărei schimbări pe care vrem să o facem. Atâta timp cât tu “ ții cu dinții” de trecut, schimbarea este imposibilă.

Schimbarea stilului de viață vine cu schimbarea comportamentului.

Comportamentele, obiceiurile noastre ne leagă de oameni care au același comportament/obiceiuri. Dacă tu îți vei schimba comportamentul, lumea din jurul tău se va schimba. Majoritatea relațiilor, fie de cuplu, fie de prietenie, se vor sfârși. Atunci când simți că se întâmplă asta, caută altceva decât “ comportament” care s-ar putea să te lege de persoana respectivă, dacă ajungi la concluzia că doar asta vă lega e mai bine pentru tine să renunți.

Atunci când alegi această cale a sportului, vei începe să mănânci mai sănătos, vei începe să ai grijă de tine mult mai mult și toate astea necesită timp. Fii pregătit/pregătită să investești timp în tine. Este necesar ca motivația ta să fie una puternică iar singura dată când este așa este atunci când faci ceea ce faci pentru că îți dorești, pentru că îți place și pentru că ai început să te iubești pe tine.

Îți repet, ai răbdare cu tine, este un drum care e nevoie să îl parcurgi fără grabă. Timpul există doar atunci când ne gândim la el adică atunci când ne grăbim.

Partea bună? În afara faptului că vei fi mult mai sănătos/sănătoasă, vei arăta mult mai bine și te vei simți plin de energie, vei inspira unele persoane din jurul tău. După cum am spus, dacă tu te schimbi și lumea din jurul tău se va schimba. Oamenii te vor urma deoarece simt că faci ceva bine pentru tine, îți simt energia, bucuria și iubirea. Se va vedea în ochii tăi. Atunci când începem să avem grijă de corpul nostru, începem de fapt să deschidem uși pentru tot ceea ce vine către noi. Corpul tău este casa ta, este locul unde sufletul tău trăiește. Atunci când te iubești, ai grijă de tine iar când începi să faci asta totul devine posibil. Viața este mult mai ușoară. Ai mai multă încredere în tine, te simți mult mai fericit, ai mai multă energie, ești mult mai creativ, mai receptiv.

Doar atunci când avem putem să dăm și la alții!

Da s-ar putea ca unii oameni să vorbească, să te judece dar asta doar pentru că ești dovada vie că schimbarea este posibilă. Unii vor încerca să te doboare, nu pentru că au ceva cu tine ci pentru că au ceva cu persoana lor proprie. Tu vezi-ți de drum, stai liniștit pentru că asta te va face și mai puternic. Este ceva ce este necesar să înțelegi, pentru ei ești o amenințare doar pentru că ai reușit, acum au rămas fără scuze. Simt că te simți bine, că ai o anume energie și vor și ei asta. Cine nu vrea să se simtă bine? Doar că le e frică de schimbare. Poate nu știu cum să facă asta sau poate nu sunt pregătiți să lase “ vechiul eu să moară” . Îți vor pune mii de întrebări despre cum ai reușit doar ca să nu facă nimic după aceea pentru că sunt prea confortabili. Înțelege și acceptă oamenii din jurul tău. Fiecare are propriul mod de a procesa și de a face chestii. Unii procesează mai repede alții mai greu. Asta nu înseamnă că unii sunt mai buni ca ceilalți ci înseamnă că suntem diferiți. Îți aduci aminte exemplul cu florile? Fiecare floare are propria ei frumusețe și propriul ritm de a crește. Așa și oamenii.

Concluzia?

În concluzie, de fiecare dată când faci ceva asigură-te că faci acel lucru pentru că vrei și pentru că îți place. Și fă-o cu iubire! Da uneori va fi greu și vei vrea să renunți însă va fi mult mai ușor decât atunci când trăiești legat de cuvântul “ trebuie” .

Eu cred că viața este precum o călătorie iar călătoriile sunt mult mai frumoase și ușoare atunci când suntem într-un mijloc de transport puternic, confortabil și de calitate. Mijloc de transport care în cazul de față este corpul nostru. Tu alegi, ce fel de călătorie îți dorești?

Stilul de viață sănătos, sportul, crearea unui “ nou eu” este o decizie și este una măreață! Singura întrebare este VREI ASTA?

PS: următorul articol va fi despre programul meu de la sală și ce fel de mâncare consum. A fi o vegetariană care ridică greutăți s-a dovedit a fi cam dificil însă posibil.

Îți doresc o zi minunată plină de inspirație și motivație! Ai grijă de tine.