medicine – Page 2

Protein-Packed Peanut Butter Cookies

These cookies are buttery and crunchy, and packed with protein. Exactly what you need to treat yourself to after a good workout! You’d have to put them away before you finish them all. These cookies are suitable for freezing.

Yield: 12-14 cookies, prep time – 5 minutes, cooking time – 10 minutes, total time – 15 minutes

Macros

Total calories per cookie: about 221kcal

Protein – about 12g

Carbs – about 6g

Fat – about 17g

Ingredients

225g organic peanut butter
1 Tbsp Stevia
1 egg, large
2 scoops protein powder (peanut, chocolate or vanilla flavour)
1 ½ Tbsp sugar-free chocolate chips (optional)

Cooking process

Preheat oven to 180C and line a baking sheet with baking paper
Beat the egg and stevia together
Add the rest of the ingredients and mix until your consistency is like cookie dough. If the batter looks runny, add a few more tablespoons of protein powder. You can add chocolate chips, if you desire. Just mix them with the batter.
Take 2 tablespoons of dough into your palms and roll into a ball. Flatten the ball and place on a baking sheet. Use a fork to create classic peanut butter cookie criss-cross marks on your cookie.
Bake at 180C for 10-12 minutes or until the edges begin to turn golden brown.
Leave them to cool for 10-15 minutes until the cookies become harden!

Enjoy!

Carrot Cake Overnight Oats

We usually share our recipes for evening deserts, but how about an overnight desert ready to be consumed for breakfast? It still has our favourite oats in the recipe! It’s an overnight oats inspired by a carrot cake. Yield: 2 portions, prep time – 10 minutes, total time – 10 minutes

Macros

Total calories per serving: about 200kcal

Protein – about 10g

Carbs – about 34g

Fat – about 3.4g

Ingredients

80g organic porridge oats
½ cup carrot, finely grated (that’s about 1 big or 1 ½ medium carrots)
½ scoop vanilla protein powder
¼ tsp clove (powder)
¼ tsp cinnamon (powder)
¼ tsp nutmeg (powder)
1 Tbsp chia seeds
2 Tbsp raisins
½ Tbsp sweetener
1 ½ cup almond milk, unsweetened
Flaked almonds, walnuts, berries (to decorate)

Instructions

Finely grate carrots
Add carrots to oats, protein powder, spices, chia seeds, sweetener, raisings and mix together
Pour in milk to the mixture and stir
Place in the fridge overnight.
If the oats look a bit too thick for your liking, you can add a splash of almond milk before serving. Top with almonds, walnuts or raspberries and have a good start to the day!

Enjoy!
*The oats could stay refrigerated for up to 3 days

Homemade Nutella spread

A while ago we discovered this homemade Nutella recipe. Unlike its shop counterpart, this Nutella chemicals and sugar free. The spread goes very well with rice crackers. Just remember to stop yourself on time.

Yield: 235g, prep time – 5 minutes , cooking time – 5 minutes, total time – 10 minutes

Macros

Total calories per 100g: about 620 kcal

Protein – about 15g

Carbs – about 5g

Fat – about 60g

Ingredients

170g organic hazelnut butter
2/3 tsp of liquid Stevia
1 scoop Chokolate whey protein
1/3 cup almond milk
65g sugar-free chocolate chips
1/4 tsp. vanilla extract
¼ tsp Himalayan salt (optional)

Cooking instructions:

Melt the chocolate chips over a double boiler to 40-45C.
Add melted chocolate, sweetener, protein powder, almond milk, vanilla extract & Himalayan salt to hazelnut butter and mix.
Blend until well incorporated. Transfer to an airtight container or clean jar and store at room temperature for everyday use for up to 2-3 weeks.

Enjoy!

Source: http://triedandtasty.com/three-ingredient-nutella/

5 Simple Tips to Turn Around a Bad Mood Fast

As a therapist who talks and writes about mental strength, I often hear people say things like, “I can’t control my emotions.” Occasionally, readers will even make comments like, “You shouldn’t try to control your emotions. It’s not good for you.”

Also read How to declutter your mind,

8 Questions To Ask Yourself To Feel Better,

Kiteboarding as a spiritual practice: Zen, mindfulness, universal rules of being

But it appears that people who make that assumption are confusing emotion regulation with suppression—and they’re not the same thing. Just because you wake up grumpy doesn’t mean you have to stay in a bad mood. And just because you’re nervous about something doesn’t mean you can’t calm yourself down.

What Is Emotion Regulation?

We all experience moments when our emotions control our actions. When this happens, we often regret the things we say or do and wish we had been able to keep our emotions in check. There are techniques—like meditation—that can allow you to do just that, along with various other benefits, like mood improvement and increased compassion and empathy.

Regulating your emotions is about choosing to take charge of how you feel. That doesn’t mean you should force yourself to be happy all the time. In fact, research shows that forcing yourself to feel happy all the time backfires. But it does mean that you can make choices to boost your mood when you’re down or calm yourself when you’re upset.

Here are five skills that can help change how you feel:

1. Distraction (Keeping busy)

Studies show that distraction is the best way to cope with stress. The more you think upsetting thoughts, the worse you’ll feel. So rather than rehash that mean thing your spouse said, or worry about that stressful meeting tomorrow, distract yourself with an activity: Listen to music, go for a walk, or do whatever you can to change the channel in your brain.

Do any activity which requires full concentration on the present moment. It is extremely beneficial thing and not only because it could shift your mood in a positive way but also because it helps keeping things done.

Being an Empath. Top 10 Traits

The trademark of an empath is that they feel and absorb other people’s emotions and/or physical symptoms because of their high sensitivities. They filter the world through their intuition and have a difficult time intellectualizing their feelings.

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As a psychiatrist and empath myself, I know the challenges of being a highly sensitive person. When overwhelmed with the impact of stressful emotions, empaths can have panic attacks, depression, chronic fatigue, food, sex and drug binges, and many physical symptoms that defy traditional medical diagnosis.

But an empath doesn’t have to feel too much and be overloaded once they learn how to center themselves. The first step is to acknowledge that you are an empath. Here are the top 10 traits of an empath from Judith Orloff M.D. book on how to achieve emotional freedom. See if you can relate to them.

1. Empaths are highly sensitive
Empaths are naturally giving, spiritually open, and good listeners. If you want heart, empaths have got it. Through thick and thin, they’re there for you, world-class nurturers. But they can easily have their feelings hurt. Empaths are often told that they are “too sensitive” and need to toughen up.

2. Empaths absorb other people’s emotions
Empaths are highly attuned to other people’s moods, good and bad. They feel everything, sometimes to an extreme. They take on negativity such as anger or anxiety which is exhausting. If they are around peace and love, their bodies take these on and flourish.

3. Many empaths are introverted
Empaths become overwhelmed in crowds, which can amplify their empathy. They tend to be introverted and prefer one to one contact or small groups. Even if an empath is more extroverted they prefer limiting how much time they can be in a crowd or at a party.

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4. Empaths are highly intuitive
Empaths experience the world through their intuition. It is important for them to develop their intuition and listen to their gut feelings about people. This will help empaths find positive relationships and avoid energy vampires. Read How to Develop Your Intuition to learn more.

5. Empaths need alone time
As super-responders, being around people can drain an empath so they periodically need alone time to recharge their batteries. Even a brief escape prevents emotionally overload. Empaths like to take their own cars when they go places so they can leave when they please.

6. Empaths can become overwhelmed in intimate relationships
Too much togetherness can be difficult for an empath so they may avoid intimate relationships. Deep down they are afraid of being engulfed and losing their identity. For empaths to be at ease in a relationship, the traditional paradigm for being a couple must be re-defined. For strategies see my article Secrets for Sensitive People: Why Empaths Stay Lonely.

7. Empaths are targets for energy vampires
An empath’s sensitivity makes them particularly easy marks for energy vampires, whose fear or rage can sap their energy and peace of mind. Vampires do more than drain an empath’s physical energy. The especially dangerous ones such as narcissists (they lack empathy and are only concerned with themselves) can make them believe they’re unworthy and unlovable. Other vampires include The Victim, The Chronic Talker, The Drama Queen and more. To help you deal with the drainers in your life read 4 Strategies to Survive Emotional Vampires.

8. Empaths become replenished in nature
The busyness of ever day life can be too much for an empath. The natural world nourishes and restores them. It helps them to release their burdens and they take refuge in the presence of green wild things, the ocean or other bodies of water.

9. Empaths have highly tuned senses
An empath’s nerves can get frayed by noise, smells, or excessive talking.

10. Empaths have huge hearts but sometimes give too much
Empaths are big-hearted people and try to relieve the pain of others. A homeless person holding a cardboard sign, “I’m hungry” at a busy intersection; a hurt child; a distraught friend. It’s natural to want to reach out to them, ease their pain. But empaths don’t stop there. Instead, they take it on. Suddenly they’re the one feeling drained or upset when they felt fine before.

As an empath myself, I use many strategies to protect my sensitivities such as fierce time management, setting limits and boundaries with draining people, meditation to calm and center myself, and going out into nature. Being an empath is a gift in my life but I had to learn to take care of myself. Empaths have special needs. It’s important to honor yours and communicate them to loved ones.

Judith Orloff M.D.

Source:

https://www.psychologytoday.com/blog/emotional-freedom/201602/top-10-traits-empath

Amazing Homemade Chocolate Praliné

This homemade pralinés are mindblowing! It’s sugar and chemicals free. Once made, it can be frozen and stored in the freezer for two weeks, but believe, they won’t last that long!

Yield: about 15 pralinés (Tbsp size), prep time – 5 minutes, cooking time – 35 minutes, cooling time – 3 hours, total time – 4 hours

Macros

Total calories per praliné: about 108 kcal

Protein – about 2g

Carbs – about 5g

Fat – about 10g

Ingredients

1 cup almond or peanut butter
2 Tbsp Stevia sweetener
1 ½ Tbsp oat flour
1 vanilla pod
1/2 cup sugar-free dark chocolate chips
2 scoop of peanut butter/chock whey protein
2 Tbsp salted peanut pieces (optional for decoration)

Cooking instructions:

Directions

Split the vanilla bean down its length using a paring knife and scrape out the seeds
To prepare the filling, mix together almond butter, stevia, whey protein, oat flour, and add vanilla seeds. Stir until the mixture will become smooth
Divide the mixture into 15 equal balls and roll them into a ball. Once they are all round, place them on a baking sheet and cool them down for 10 minutes while you melt the chocolate chips
Melt the chocolate chips on a low heat, until the chocolate reaches 40-45C (that’s the best degree for chocolate as, it will give a shiny look to praliné)
Using a fork, dip each ball into the chocolate and stir to coat. Place back onto the parchment paper. Repeat with remaining balls.
Drizzle any remaining chocolate over the tops and sprinkle peanut pieces to decorate, if desired.
Put praliné into the fridge until it gets set.

Enjoy!

Frozen yogurt pieces with berries

Summer is here, and why not indulge ourselves in this desert full of antioxidants, protein and vitamins. It’s also vegetarian and quite easy to make too, but needs time to freeze. So you can prepare it overnight for the next day enjoyment.

Yield: 8-10 chunks, prep time – 15, chilling time – 6-8 hours, total time – 6 hours 10 minutes

Macros

Total calories per chunk: about 30kcal

Protein – about 1.5g

Carbs – about 2.1g

Fat – about 0.9g

Ingredients

300g vanilla soya yogurt
1 ½ Tbsp Stevia sweetener
1/4 cup blueberries
4 strawberries sliced

Cooking instructions

Add stevia to the yogurt and stir
Cut strawberries into thin slices
Spread yogurt over a baking tray lined with a greaseproof paper. Then just pile on the toppings! (you can mix & match different fruits and berries)
Put the tray into the freezer for 6-8 hours
Once chilled, the yogurt tray can be broken up into big chunks for serving
Keep the chunks in an airtight bag in a freezer and consume within 3 weeks

Enjoy!

6 Ways to Reduce Social Anxiety

“Social anxiety is the third most common psychological disorder, right after the granddaddies of depression and alcoholism. Fully 13% of people meet criteria for diagnosable social anxiety disorder, and a whopping 90% of people say they are or were shy at some point in their life. The good news? Social anxiety is changeable. Start with these 6 tips—test them out one at a time and see what sticks. And yes, these are drops in the bucket, but do them over and over and you’ll fill your bucket to the brim with bravery.

1) Play “Worry Mismatch.” Anticipating a worrisome social situation is almost always worse than the actual event. For example, after dreading the company holiday party for weeks, it may actually be a relief to walk through the door, and—surprise—it may not be as horrifying as you anticipated. Your brain is wired to keep you safe from danger and rejection, but sometimes it can go overboard and jump to the worst-case scenario. So it’s important to learn that the alarm bells before a social situation are usually louder than necessary.

Try this experiment: The next time you reluctantly attend a party, have to speak in class or a meeting, or work up the courage to do something you usually avoid, contrast your expectations with the actual experience. Think of what you’re worried about (“No one will understand what I’m saying and then I’ll turn bright red”) and then afterward, ask yourself if that’s what actually happened (“One guy said ‘what?’ twice, but otherwise everyone seemed like they could hear me—plus it was loud so I couldn’t hear perfectly, either.”)

Our brains are great at coming up with potential catastrophes (“Nobody will talk to me!”), but they seldom play out in reality (“I stood around by myself for a few minutes, but then that guy from HR struck up a conversation I actually enjoyed.”) Simply realizing your alarm bells are set too loud may be a consolation the next time they go off.

2) Volunteer to host or play a role.

If suffering through a big family wedding, for example, makes you want to hide under the buffet table, ask whomever is in charge how you can help make things run smoothly. Oftentimes, social awkwardness is alleviated by having a defined role. Asking attendees to sign the guest book gives you a reason to circulate. Rounding up groups for photos provides you purpose. Playing a role allows you to practice approaching people, practice having eyes on you, and practice making requests. Invariably, this practice buildsconfidence. When you’re ready—whether in a few hours or a few decades—you can transition to the ultimate role: yourself.

3) Push yourself. . . a little.

Both parts of this tip are important. For instance, if you’re a socially anxious student, you might push yourself by asking a question in class. However, start small. Push yourself a little by first asking the TA a question after class, then asking the professor a question after class, then asking a question in an informal exam review, then in a 10-person seminar, and finally in a 100-person lecture. Inch into the water slowly; you don’t have to do a cannonball.

4) Ask questions.

Many people feel awkward in social situations because they feel they have nothing to say. One helpful technique is to ask open-ended questions (“So how did you two meet?” or “I’ve been thinking of taking that course—how do you like that professor?”) or ask advice (“I’ve got a few vacation days to burn—I need a good weekend getaway,” or “I just abandoned a terrible book—I need another one. Any suggestions?”) Then, based on the answer, ask another question that takes the conversation deeper. Many people are delighted to talk about their lives and experiences and will thank you for the chance.

5) Keep showing up.

Despite what you see onFacebook, the average American only has two true friends and almost one in four find themselves without a social circle at all. If you’re starting from scratch, have hope and take heart knowing you’re not, well, alone. Wondering where to start? Think about what you like to do. If you’re stumped, think about what you liked to do as a kid. Then, based on your answers, plug yourself into a small, recurring group with the same people—not a one-shot event or huge city festival.

Did you love to draw? Take a semester-long art class. Run? Join a community running club and attend the Tuesday evening runs religiously. Read about dinosaurs? Volunteer at the local museum, preferably on a shift with the same co-volunteers. The most important part is to keep showing up. Commit for at least a season, even if you’re tempted to throw in the towel earlier.

6) Do the strong thing and seek help.

If you’re ready for a change, a good cognitive-behavioral therapist can help you face your fears slowly and safely. In a nutshell, he or she will ask you to construct a hierarchy of things you avoid, from easiest to break-a-sweat hardest. Next, you’ll work through them gradually, only moving on to the next level when you’re ready.

Social anxiety gets in the way of living your life, but with time, practice, and a willingness to push yourself, you can achieve the ultimate: being comfortable in your own skin.”

Sources:

https://www.psychologytoday.com/blog/how-be-yourself/201605/6-quick-ways-ease-your-social-anxiety

https://rennickeassociates.wordpress.com/2016/05/19/6-ways-to-reduce-social-anxiety/

Menstrual Cramps: 6 Home Remedies

As women, we all know it, dread it, and are sometimes even thankful that we get it — I’m talking about our monthly period. We all know the constant throbbing and cramping pains that come with it. Hormone-like substances, called prostaglandins, which are involved in pain and inflammation, trigger the uterine muscle contractions. Higher levels of prostaglandins are therefore associated with more severe menstrual cramps. For some women, their cramps might even interfere with their work, school, and daily activities.

About three out of four women experience menstrual pains, and every one out of 10 women experiences severe cramps.

To help you get through the monthly visit, here are some home remedies that ease menstrual cramps.

1. Exercise

This might sound a little crazy and you might be thinking to yourself, I can barely move, let alone exercise. However, brisk walking, or any type of physical activity, can help to ease your belly pain. When you’re doing any type of aerobic exercise, your body is pumping more blood. This helps to release endorphins to counteract the prostaglandins and reduce your cramps. Exercising three to four times a week is good for the overall health of your body, but it is especially important if you’re prone to painful menstrual cramps.

I, personally, never skip my workouts exercising 5-6 days a week. Period and especially PMS days are not exception to the rule. Right activities have tremendous beneficial effect not only on physical but also on mental health. But, be careful! Do not overload yourself either. Have 30-40 min of circuit training or 20-30 min cardio (i prefer power walk outside) and a nice Hatha yoga session after.

2. Apply heat

Heat helps to relax the contracting muscles in your uterus, which is the cause for your pain. There are many over-the-counter heating patches and pads or electric, reusable ones. Or, even taking a regular plastic bottle with hot water and applying it to your abdomen is an alternative when you don’t have access to a heating pad.

3. Drink chamomile tea

A study published in the Journal of Agriculture and Chemistry found that there might be pain-relieving properties in this fragrant tea.

This is one of a growing number of studies that provide evidence that commonly used natural products really do contain chemicals that may be of medicinal value,

said Elaine Holmes, Ph.D., a chemist with the Imperial College of London. The research found that when 14 participants were given urine samples, their urinary levels had a significant increase in hippurate, which is a natural anti-inflammatory. Anti-inflammatory drugs help to decrease the prostaglandin production, thus relieving menstrual cramps.

4. Make sure you’re getting enough vitamin D

Prevention is always better than the cure, which is why making sure your body has enough vitamin D is important in preventing menstrual cramps. A study found that high doses of vitamin D3 led to a significant decrease in menstrual cramps. As reported by Health.com, “40 Italian women were split into two groups: one receiving a single oral dose of 300,000 IUs of vitamin D3 and the other getting a placebo five days before the expected start of their menstrual periods.” Their pain scored dropped by 41 percent, while those in the placebo group saw no change in their pain scale.

DL-Phenilalaine is another highly recommended supplement. It’s not essential naturally occurring amino acid that can help to reduce PMS symptoms. Also this amino acid stimulates alertness and increase serotonin production helping therefore to avoid menstrual fatigue and mood swings. Check recommended dosages with your nutrition adviser.

5. Have an orgasm

Yes, that’s right — orgasms help to relieve all kinds of pain, including menstrual cramps. Before an orgasm, the uterus is more relaxed, and at the moment of climax, blood flow increases, helping to relieve the cramps. Orgams relieve the pain through the release of endorphins, which help you to feel instantly better. They also help to relax your whole body and induce sleep so you won’t feel any cramping at all.

6. Acupuncture

Acupuncture is a component of traditional Chinese medicine, which involves sticking the skin with small needles to stimulate the body at certain points. Researchers from the Oriental Hospital at Kyung Hee University Medical Center in South Korea found that acupuncture might have positive effects on menstrual cramps. The study was based on 10 trials with 944 participants. “There was an improvement in pain relief from acupressure compared with a placebo control,” according to the study.

Edited by OpenMindPortal

Comments by Tatiana Dmitrieva

Initial source: Menstrual Cramps: 6 Home Remedies

Chocolaty Protein Brownies with Prunes & Almonds

Try a piece of this chocolate heaven. It is perfect protein enriched snacks to go. They are not too sweet, and sugar-free, so you can enjoy them without worries. They are simply so delicious that it may be hard to stop eating them. Luckily, they are not high in calories, so eating more than one bar at a time is not a big problem.

Yield: 15 brownies, prep time – 15 min, baking time – 30 minutes, total time – 45 min.

Macros:

Total calories per portion: about 87kcal

Protein – about 6.5g

Carbs – about 9g

Fat – about 3g

Ingredients

1 cup any gluten-free flour (I prefer oat flower)
4 egg whites
2 scoops chocolate flavoured protein (the darker the better!)
3 Tbsp sweetener (I use stevia as it’s natural and low in calories)
1/2 tsp. baking powder
150g sugar-free jam (apple, plum, or rhubarb jam)
3 Tbsp. raw cocoa powder
1/4 tsp. salt
3 Tbsp. dark chocolate chips (I love just unsweetened 100% dark cholate junks)
75g pitted prunes (chopped)
30g fat-free Greek yogurt
85ml almond milk
2 Tbsp blanched almond flakes

Directions

Preheat oven to 180C degrees
Chop prunes into small pieces.
Whisk egg whites with sweetener and salt (added salt makes egg whites “fluffier”), until they double the size.
Add almond milk, Greek yogurt and jam of your choice. Mix together in a same bowl.
In another bowl mix dry ingredients (flour, powder and baking powder, raw cocoa).
Add wet ingredients to dry ingredients and mix together.
Stir in the chopped prunes, dark chocolate chips and almond flakes.
Pour batter into the baking form and bake for 20-30 minutes or until a toothpick inserted comes out clean.
Let it cool on a wire rack and divide into squares.