Ευεξία
Συνειδητή διατροφή VS Δίαιτας
Γνωρίζατε ότι υπάρχει ισχυρή σύνδεση ανάμεσα στα διάφορα είδη τροφίμων που καταναλώνετε, στον τρόπο που τα καταναλώνετε και στο πώς αισθάνεστε μετά;
Η σχέση σας με το φαγητό είναι κάτι οικείο. Ακριβώς όπως και κάθε είδους σημαντική σχέση στη ζωή σας, όσο πιο συνειδητοί είστε απέναντί της τόσο περισσότερη είναι η χαρά και η ευτυχία που μπορεί να σας προσφέρει. Πάσχοντας από επινεφριδιακή κόπωση, ορμονικές διαταραχές και άλλα χρόνια προβλήματα υγείας και έχοντας φτάσει στο σημείο να κοιμάμαι ως και 20 ώρες την ημέρα και να έχω 28 περιττά κιλά, συνειδητοποίησα ότι είχα κολλήσει σε ένα χρόνιο μοτίβο ασυναίσθητης κατανάλωσης φαγητού.
Με ένα βαρύ πρόγραμμα και την τάση να βάζω πάρα πολλές υποχρεώσεις μέσα στην ημέρα μου, συνήθως αγνοούσα τη φυσική επιθυμία του σώματός μου για σωστή διατροφή παρακάμπτοντας γεύματα. Για να αντισταθμίσω τα πράγματα, έτρωγα ασυνείδητα στον δρόμο, κατά τη διάρκεια των συσκέψεων ή όταν δούλευα.
Παρακάτω περιγράφω 7 συμβουλές τις οποίες εφάρμοσα προσωπικά για να αλλάξω τις δικές μου διατροφικές συνήθειες. Ελπίζω ότι θα καταφέρουν να εμπνεύσουν κι εσάς να τρώτε συνειδητά.
1. Πάρτε 3 βαθιές ανάσες πριν αρχίσετε να τρώτε
Πριν φάτε, αναπνεύστε βαθιά. Αυτό μπορεί να επηρεάσει θετικά τον τρόπο που σκέφτεστε, αισθάνεστε και συμπεριφέρεστε όσον αφορά το φαγητό σας. Η βαθιά αναπνοή είναι ένας αποτελεσματικός τρόπος για να συγκεντρωθείτε στον εαυτό σας γρήγορα, ώστε να διώξετε τους περισπασμούς και να αφοσιωθείτε πλήρως στη διαδικασία του φαγητού!
2. Πριν ξεκινήσετε να τρώτε, εκφράστε ευγνωμοσύνη για το φαγητό σας
Ένα άλλο πράγμα που μου αρέσει να κάνω πριν φάω οτιδήποτε, είναι να εκφράσω την ευγνωμοσύνη μου για το φαγητό που ετοιμάζομαι να φάω. Αυτή η έκφραση μπορεί να είναι μια εσωτερική, προσωπική πρακτική ή μπορεί να εκφραστεί προφορικά με τη μορφή εκτίμησης προς τους άλλους ανθρώπους με τους οποίους μοιράζεστε το φαγητό σας.
Για παράδειγμα, πριν φάτε μπορείτε να εκφράσετε την ευγνωμοσύνη σας για τη μητέρα Φύση που σας προσφέρει την τροφή και να ευχαριστήσετε την τροφή που σας βοηθά να χτίσετε ένα υγιές και δυνατό σώμα. Μπορείτε επίσης να ευχαριστήσετε προσωπικά όποιον μαγείρεψε το φαγητό για σας. Αν το μαγειρέψατε μόνοι σας, αφιερώστε λίγο χρόνο για να το αναγνωρίσετε στον εαυτό σας.
3. Καθίστε αναπαυτικά για να απολαύσετε το φαγητό σας
Μην τρώτε όταν νιώθετε αφηρημένοι ή συναισθηματικά αποκομμένοι. Προσπαθήστε να τρώτε όταν μπορείτε να καθίσετε άνετα για να απολαύσετε πραγματικά το γεύμα σας. Αντί να τρώτε στο αυτοκίνητό, στο γραφείο και μπροστά από την τηλεόραση ή τον υπολογιστή σας, αφιερώστε χρόνο για να καθίσετε και να συγκεντρωθείτε στο φαγητό σας. Αυτό θα σας βοηθήσει να χτίσετε συνειδητά το σώμα και την υγεία που πραγματικά επιθυμείτε.
4. Χρησιμοποιήστε τα μαχαιροπήρουνα (όχι τα χέρια σας) για να φάτε το φαγητό σας
Αυτό πρέπει να είναι αυτονόητο, αλλά οι υγιεινές τροφές συνήθως απαιτούν τη χρήση των μαχαιροπήρουνων! Συνειδητοποιήστε ότι τα περισσότερα επεξεργασμένα τρόφιμα έχουν σχεδιαστεί για εύκολη κατανάλωση (μπορείτε να φανταστείτε να προσπαθείτε να φάτε πατατάκια, σοκολάτες ή καραμέλες με οτιδήποτε άλλο εκτός από τα χέρια σας;). Όποτε είναι δυνατόν, καταναλώστε πραγματικές τροφές από ένα μπολ ή πιάτο χρησιμοποιώντας μαχαιροπίρουνα.
5. Μασήστε σωστά το φαγητό σας
Γνωρίζατε ότι η πέψη στην πραγματικότητα ξεκινά από το στόμα σας; Οι περισσότεροι άνθρωποι τρώνε ασυναίσθητα κι έτσι ξεχνούν να μασούν την τροφή τους σωστά. Με κάθε μάσημα, αυξάνετε τη σωστή διάσπαση της τροφής σας χρησιμοποιώντας τα δόντια και το σάλιο σας.
6. Τρώτε αργά και απολαύστε το φαγητό σας
Να θυμάστε ότι δεν υπάρχει λόγος να βιάζεστε να φάτε. Σε αντίθεση με ό,τι έχετε μάθει καθώς μεγαλώνατε, το φαγητό δεν αποτελεί ανταγωνιστικό άθλημα! Φάτε αργά και χαλαρώστε, έτσι ώστε να απολαύσετε πραγματικά όλες τις διαφορετικές γεύσεις και τα αρώματα του φαγητού σας και να χαρείτε κάθε μπουκιά.
7. Όταν χορτάσετε, σταματήστε να τρώτε
Να θυμάστε ότι δεν χρειάζεται να φάτε οτιδήποτε υπάρχει στο πιάτο σας! Φάτε το φαγητό που χρειάζεστε γνωρίζοντας ότι αν πεινάσετε αργότερα, μπορείτε να φάτε κάτι επιπλέον. Ακούστε το σώμα σας και εμπιστευτείτε την εσωτερική σας σοφία για να καταλάβετε πόση τροφή πρέπει να καταναλώνετε για να αισθάνεστε απολύτως ικανοποιημένοι.
Όταν δώσετε προσοχή στις παραπάνω 7 διατροφικές συμβουλές, θα καταφέρετε να αποβάλλετε τις παλιές συνήθειες της ασυνείδητης κατανάλωσης τροφής και αυτό κυριολεκτικά θα μεταμορφώσει για πάντα τον τρόπο ζωής σας. Καθώς θα γίνεστε όλο και πιο συνειδητοποιημένοι όσον αφορά τις διατροφικές επιλογές και τις διατροφικές σας συνήθειες, όπως ακριβώς έκανα κι εγώ, θα είστε σε θέση να δημιουργήσετε μια πολύ πιο υγιή σχέση με το φαγητό. Θα καταφέρετε να απολαμβάνετε τη διαδικασία της προσεγμένης κατανάλωσης φαγητού καθώς και τις πολλές και διαφορετικές γεύσεις, τις υφές και τα αρώματα των τροφών.
Η συνειδητή διατροφή είναι ένας όμορφος τρόπος για να κάνετε εμπνευσμένες επιλογές τροφίμων που βελτιώνουν μακροπρόθεσμα την υγεία και την ευεξία σας.
Ευεξία
Πώς να αποφύγετε το εργασιακό άγχος
Κάθε δουλειά έχει αγχωτικές ημέρες, ακόμα κι αν σας αρέσει αυτό που κάνετε και είστε ερωτευμένοι με τη δουλειά σας. Όλοι όσοι έχουν εργαστεί έχουν εκτεθεί σε αγχωτικές καταστάσεις στις οποίες δεν γνωρίζουν πώς να ελέγξουν το άγχος αυτό.
Βραχυπρόθεσμα, τα κύρια συμπτώματα του άγχους είναι οι πονοκέφαλοι, ο κοιλιακός πόνος, οι διαταραχές του ύπνου και τα προβλήματα συγκέντρωσης, αλλά μακροπρόθεσμα μπορεί επίσης να οδηγήσει σε υψηλή αρτηριακή πίεση, υπνηλία ή ακόμα και καρδιακά προβλήματα.
Πολλοί άνθρωποι που ζουν σε ένα αγχωτικό περιβάλλον συνήθως προσπαθούν να αντλήσουν το συσσωρευμένο στρες με την κατανάλωση γρήγορων τροφών, το κάπνισμα ή σε ορισμένες περιπτώσεις το αλκοόλ. Ωστόσο, αυτές δεν είναι οι καλύτερες μέθοδοι κατά του στρες, μιας και μπορεί φαινομενικά να μειόνεται το άγχος, όμως στην ουσία η σωματική και ψυχική μας υγεία είναι εκείνη που πλήττεται. Ο έλεγχος του άγχους δεν είναι κάτι περίπλοκο, απλά πρέπει να ακολουθήσουμε πολλούς κανόνες.
Άσκηση
Ένας από τους πιο σημαντικούς παράγοντες για να καταπολεμήσουμε το άγχος είναι να ασκούμαστε τακτικά. Η γιόγκα, για παράδειγμα, είναι ένας από τους καλύτερους τρόπους για να χαλαρώσετε και να ανακουφίσετε την ένταση. Προσπαθώντας να αφιερώσουμε μισή ώρα την ημέρα ή κάνωντας ακόμα και μία άσκηση μπορούμε να «καθαρίσουμε» το μυαλό μας και να αποφύγουμε περαιτέρω προβήματα λόγω της εργασίας μας.
Κοινωνικές σχέσεις
Η άσκηση είναι το κύριο κλειδί στο άγχος, αλλά όχι το μόνο. Οι κοινωνικές σχέσεις διαδραματίζουν επίσης πολύ σημαντικό ρόλο. Είναι σημαντικό να διατηρούμε έναν κύκλο φίλων με τους οποίους μπορούμε να χαλαρώσουμε έπειτα από μια κουραστική μέρα. Βγαίνοντας για φαγητό, παρακολουθώντας μία ταινία με παρέα ή απλά παιρνώντας χρόνο με κάποιον ενισχύετε σημαντικά τη σωματική και ψυχική σας υγεία και ως εκ τούτου καταπολεμάτε το άγχος.
Να κοιμάστε καλά
Ο σωστός ύπνος είναι πολύ σημαντικός όταν πρόκειται για άγχος, καθώς θα συμβάλλει στη συγκέντρωσή σας και συνεπώς στις επιδόσεις μας. Εάν κοιμηθούμε άσχημα, ή λιγότερο από τις απαραίτητες ώρες, ο εγκέφαλός μας θα κουραστεί και η απόδοση μας δεν θα είναι η ίδια. Προσπαθήστε να δημιουργήσετε μια συνήθεια για ύπνο και να μην είστε με τον υπολογιστή ή το κινητό μέχρι τις πρώτες πρωινές ώρες, να παρακολουθείτε τηλεόραση μέχρι ορισμένες ώρες και το σημαντικότερο, να κοιμάστε τουλάχιστον 8 ώρες την ημέρα.
Ελεύθερος χρόνος
Προσπαθήστε να δημιουργήσετε ένα περιβάλλον εργασίας που να είναι άνετο. Για παράδειγμα, αναζητήστε κήπους/πάρκα όπου μπορείτε να διαβάσετε ή να εργαστείτε σε εξωτερικούς χώρους. Έτσι το έργο σας θα είναι πολύ πιο παραγωγικό και χαλαρό. Ένα ήρεμο εξωτερικό περιβάλλον είναι μια από τις καλύτερες αισθήσεις που μπορεί να βιώσει ο εγκέφαλός μας. Δημιουργεί μια κατάσταση χωρίς άγχος που θα βελτιώσει την αποτελεσματικότητά μας σε ό,τι κάνουμε.
Καθένας είναι διαφορετικός, οπότε είναι σημαντικό να γνωρίζετε πώς μπορείτε να χαλαρώσετε και να επαναφορτίσετε την ενέργειά σας. Σήμερα υπάρχουν πολλές μέθοδοι, όπως ο διαλογισμός, η γιόγκα, διάφορες τεχνικές αναπνοής που μπορούν να σας βοηθήσουν να χαλαρώσετε. Αρχίστε να κάνετε καθημερινά αυτό που σας κάνει ευτυχισμένους, είτε πρόκειται για έναν περίπατο/τρέξιμο, μουσική ή ένα καλό υγιεινό γεύμα. Όταν βρίσκεστε σε μια αγχωτική κατάσταση, σκεφτείτε πάντα αυτές τις ευτυχισμένες στιγμές.
Σχεδιάστε την ημέρα
Η τελευταία τεχνική και ίσως το πιο σημαντικό είναι να κάνεις ένα σχέδιο κάθε μέρα για να καθορίσεις τι πρέπει να κάνεις. Με αυτή τη μέθοδο, δεν θα ξεχάσετε τίποτα και αν κάνετε ό, τι προτείνατε, θα νιώσετε ικανοποιημένοι. Ωστόσο, είναι σημαντικό να γνωρίζουμε τα δικά μας όρια, να μην θέτουμε αδύνατους στόχους, καθώς θα νιώσουμε πίεση και η απόδοσή μας θα μειωθεί. Αντί να είστε επίμονος και επικριτικός στον εαυτό σας, προσπαθήστε να ενθαρρύνετε τον εαυτό σας με διαφορετικούς στόχους.
Συντάκτης
Σίμος Χριστοδούλου
Ο Σίμος είναι φοιτητής πληροφορικής και υπεύθυνος marketing για την Trendhim. Τα ενδιαφέροντα του περιλαμβάνουν το Online Marketing, SEO και Linkbuilding καθώς και η ανάπτυξη εφαρμογών πληροφορικής.
Ευεξία
Στις πιο αδύναμες στιγμές σου, φρόντισε να γεμίσεις ενέργεια!
1.Πράξε προς έναν ανώτερο σκοπό.
Σύμφωνα με τις πιο σύγχρονες έρευνες της ψυχολογίας, το να εργαζόμαστε για κάτι το οποίο δεν περιορίζεται μόνο στο ατομικό μας συμφέρον, είναι πηγή ευτυχίας. Ο εθελοντισμός αλλά και η βοήθεια σε εκείνους που μας χρειάζονται είναι πηγές καλής διάθεσης και ψυχικής ευφορίας. Όταν βοηθάς τους άλλους, στην ουσία βοηθάς τον εαυτό σου.
2. Μην περιμένεις να γίνεις τέλειος. Ξεκινά τώρα!
Tι είναι αυτό που μπορείς να κάνεις σήμερα, το οποίο είναι λίγο παραπάνω από ότι έκανες εχθές; Βάλε μικρά βήματα ανάπτυξης. Γράψτα σε μια λίστα. Στο τέλος της ημέρας διάβασε τα πολλά μικρά που ολοκλήρωσες. Σιγά σιγά θα κάνουν ένα μεγάλο. Και θα σου δώσουν μεγαλύτερη ηρεμία και αυτοεκτίμηση.
3. Ψάξε και βρες εκείνους που είναι το ίδιο δραστήριοι όπως και εσύ.
Ή και περισσότερο. Η παρέα με ανθρώπους που έχουν ήδη καταφέρει αυτό που θέλεις θα σου δώσει μια μεγαλύτερη ώθηση, καθώς επίσης θα σε πείσει ότι αυτό που επιθυμείς να γίνει…γίνεται!
4. Βάλε στόχους αλλά κράτησε την ευελιξία σου.
Το να βάλεις στόχο θα σου δώσει καλή διάθεση (η σωστή στοχοθεσία βοηθάει στην έκκριση ντοπαμίνης και ενδορφίνης – των νευροδιαβιβαστών της καλής ενέργειας, όπως αναφέρει στο βιβλίο του «Νικήστε τους φόβους σας» ο νευροεπιστήμονας Σρι Πιλέυ ). Στη συνέχεια όμως, κράτα ένα στρατηγικό σχέδιο επίτευξης του στόχου σου, έτσι ώστε να ξέρεις πότε είναι ασφαλές να συνεχίσεις και πότε θα ήταν έξυπνο να αλλάξεις πλεύση και να επενδύσεις το χρόνο σου αλλού για να πάρεις το αποτέλεσμα που επιθυμείς. Πάντα με στρατηγική!
5. Απόφυγε τους αρνητικούς ανθρώπους.
Το να κάνεις τακτική παρέα μαζί τους και να θέλεις να πετύχεις τους στόχους σου, είναι σαν να σε πυροβολείς στο πόδι και μετά να θέλεις να πας για τρέξιμο. Η κακή ενέργεια είναι κολλητική. Το έχεις παρατηρήσει; Οι συνήθειες, οι αξίες και οι πεποιθήσεις εκείνων με τους οποίους κάνουμε παρέα πιο συχνά, είναι μεταδοτικές, όπως αναφέρει ο Robin Sharma ένας από τους μεγαλύτερους Leadership Coaches παγκοσμίως.
6. Ανάλαβε την ευθύνη των πράξεων σου.
Αν κατηγορείς την τύχη, τους άλλους, τη μοίρα, τους γονείς σου ή τον εργοδότη σου για τις δυσκολίες που σου συμβαίνουν, στην ουσία επιτρέπεις στον εαυτό σου να πάρει το ρόλο του θύματος και δίνεις στον άλλον το ρόλο του θύτη. Είναι σαν να του ανακοινώνεις ότι έχει μερικό ή και περισσότερο έλεγχο της ζωής σου!!!
Αυτό είναι μια από τις τοξικές πρακτικές σκέψης όπως αναφέρει στο βιβλίο του Super Brain ο Deepak Chopra. Ζήτα βοήθεια για να δεις που είναι η περιοχή στην οποία μπορείς να δράσεις διαφορετικά και να απελευθερωθείς από αυτή την πρακτική. Το Life Coaching μπορεί να σε βοηθήσει σε αυτό.
7. Ξεπέρνα τα όρια σου λίγο λίγο καθημερινά.
Αυτό θα κάνει θαύματα στην αυτοεκτίμηση σου! Αν κάνεις αυτό που πάντα έκανες, θα πάρεις αυτό που πάντα έπαιρνες…
8. Κράτησε σε καλή κατάσταση το μυαλό σου.
Εκπαιδεύσου σε έναν θετικό τρόπο σκέψης. Υπάρχουν πλέον πληθώρα μεθόδων οι οποίες μπορούν να σε βοηθήσουν να μάθεις να έχεις μεγαλύτερο έλεγχο του τι σκέψη θα λάβει χώρο μέσα στο περιβάλλον του μυαλού σου. Το Life Coaching με NLP (Neurolinguistic Programming) στοχεύει ακριβώς εκεί. Με στοχευμένες ασκήσεις αλλάζουν οι νευροσυσχετισμοί και χτίζεται σταδιακά ένας νέος τρόπος σκέψης, πιο υγιής και πιο ικανός να μας βοηθήσει να πραγματοποιήσουμε τα όνειρα μας.
9. Μην παίρνεις την επιτυχία για αυτά που ήδη κατάκτησες πολύ στα σοβαρά.
Σου αξίζει ένα μεγάλο μπράβο, αλλά μη σταματάς τώρα. Μπορεί να χάσεις τα δώρα της αν την πάρεις ως δεδομένη.
10. Σκέψου πριν μιλήσεις. Και σκέψου και πάλι. Διάλεξε τις λέξεις σου προσεκτικά.
Οι λέξεις που χρησιμοποιούμε μπορούν να μας ενεργοποιήσουν ή να μας αδειάσουν από ενέργεια. Δοκίμασε να μιλάς συνεχώς αρνητικά για μισή ώρα. Για τις δυσκολίες, για τους άλλους ή και για εσένα. Παρατήρησε την αλλαγή στα επίπεδα ενέργειας σου. Τώρα δοκίμασε να μιλάς για μια ιδέα, για ένα ιδανικό ή για κάποιον τον οποίο θαυμάζεις πραγματικά. Να μιλάς για κάτι για το οποίο νιώθεις ευγνωμοσύνη. Βγάλε το συμπέρασμα, από την επίδραση των λέξεων στην ίδια τη σύσταση της χημείας στο σώμα σου. Στο βιβλίο «Τα μυστικά μηνύματα του νερού» ο Μασάρου Εμότο αναφέρει ότι εκπέμπουμε στην ψηλότερη συχνότητα όταν βρισκόμαστε στην κατάσταση ευγνωμοσύνης. Από την άλλη, ο θυμός, ο φόβος και το άγχος μπορούν να ρίξουν την ενέργεια που εκπέμπουμε στα χαμηλότερα επίπεδα. Και να επηρεάσουν ανάλογα τη ζωή μας!
Mε εκτίμηση,
Ελίνα Γιαχαλή
Ευεξία
50 λόγοι για να ξεκινήσετε άμεσα διαλογισμό!
Ο διαλογισμός έχει πλεονεκτήματα που δύσκολα θα τα βρει κανείς σε κάποια άλλη πρακτική. 10-20 λεπτά την ημέρα μπορούν να αλλάξουν τη ζωή σας.
Και για του λόγου το αληθές, ιδού 50 λόγοι για να ξεκινήσετε αυτή τη γιογκική πρακτική σήμερα:
Σωματικά οφέλη
1) Μειώνει το ρυθμό της αναπνοής
2) Αυξάνει την κυκλοφορία του αίματος και μειώνει τους παλμούς της καρδιάς
3) Αυξάνει την αντοχή για άσκηση
4) Οδηγεί σε ανώτερο επίπεδο χαλάρωσης
5) Μειώνει τα επίπεδα γαλακτικού οξέος του αίματος με αποτέλεσμα να μειώνονται οι πιθανότητες πανικού
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