Photo by Jannis Brandt on Unsplash

How to switch to plant based diet easily

As of Tuesday’s post, we talked about the benefits of switching to a plant based diet. So this is your guide to doing so the healthy and easiest way!

New posts in your inbox

Here are seven simple strategies to help you easily transition to a wholesome, plant-based diet:

Photo by Anna Pelzer on Unsplash
Advertisements

1- Start slow

 Pick a few plant-based meals and rotate them through in a week. “Start with meals you have always enjoyed that just happen to be plant-based.

Photo by Robert Bye on Unsplash

2- Cut down meat and processed food intake.

 Instead of going cold turkey from the beginning, start by changing the proportion of plant and animal-based foods on your plate. This will give your mind and body time to accommodate to the new diet. Make simple changes like adding a large portion of salad or a fresh fruit bowl to your daily meals.

Photo by Ella Olsson on Unsplash

3- Go for plant-based breakfast. 

Once you’ve tested the waters, you can take the next step by committing to eat at least one plant-based meal every day. A wholesome, vegetarian breakfast is a good place to start.

Advertisements

4- Stock up on healthy foods.

Take time to explore vegetarian and fresh produce aisles at your local supermarket. Stock up your kitchen with nutritious, plant-based foods and keep healthy snack options in easily accessible places like your bag, desk drawer, kitchen counter and fridge.

Photo by Quin Engle on Unsplash

5- Keep your meals fun and exciting. 

Focus on foods you like and ones that are easily accessible to you. Then learn new ways to make those simple recipes more fun and flavorful. Try out new recipes every now and then!

Advertisements

Lastly, keep in mind that any transition takes time. So try, make mistakes and test the waters to see hwta works for you and helps you keep your body in harmony.

For more check the complete article here.

10 reasons why you should change to a plant based diet.

No we’re not the new “Vegan Teacher” of tiktok but we support every diet and plant based is our current favorite honestly. There are a lot of reasons as to why it’s important to switch to a plant based diet now more than ever, So here’s a list to help you know why it’s important to do so:

New posts in your inbox

Advertisements

1- Prevent chronic diseases.

Vegetarians tend to have a lower body mass index and lower overall cancer rates. Vegetarian diets tend to be lower in saturated fat and cholesterol and have higher levels of dietary fiber, magnesium and potassium, vitamins C and E, folate, carotenoids, flavonoids and other phytochemicals.

2- You feel more energetic

People eating a plant-based diet have consistently found themselves to be happier, stronger, and more energetic. Better yet, a plant-based diet can boost your immune system.

Photo by Li-An Lim on Unsplash

3- Help fight climate change

Non-vegetarian diets take a lot of water, money and CO2 to be produced. Meat, chicken and animal products have a higher production rate that increases the CO2 emissions in the air, and waste more money than vegetarian food.

4- It can help solve world hunger

World hunger isn’t an issue of scarcity, it is an issue of resource allocation and distribution. It would mean that earth producing calories most efficiently and this would lead to more space for additional crops, which could help feed hungry people around the world.

Advertisements

5- It saves money

Vegan/Vegetarian options are more popular and more famous around the world. Vegetables and essential vegetarian diet ingredients are cheaper than meat and animal produce.

6- Clearer skin

Eating vegetables and reducing unhealthy, unnecessary excess of oils in your body will help the body detoxification itself from toxins faster which leads to clearer glowy skin. Plus fruits and vegetables are rich in antioxidants and other substances necessary for skin glow up.

Photo by Huha Inc. on Unsplash

7- Weight loss

Vegetarian diet is rich in fiber and low in calories. So eating a full plant based meal will leave you fuller for a longer time and with much less calories which could lead to weight loss, while staying full.

Advertisements

8- It will boost your heart’s health

Plant based means low fat, lower cholesterol levels, and lower blood pressure which contributes to a healthy well functioning long lasting healthy heart.

9- Boost brain strength

It helps you protect your brain against serious illnesses, Alzheimer, risk of cognitive impairment and dementia.

10- Overall well-being

Eating healthy, lowering blood pressure and chronic diseases risks, helping fight climate change, and improving your overall healthy and body, will lead to a whole wellness check. An overall well-being that could be inside and out

Advertisements

The importance of closure

When things break and end, it’s always hard to move forward and past this feeling of loss, but there’s an important process that helps us cope with the situation and move past it which is closure. In this article we’ll discuss the importance of closure in situations that ended suddenly or ones that seem hard to move past.

New posts in your inbox

So what does closure mean?

Getting emotional closure means that you can “close the book” on your situation and its associated pain and start working on moving past this painful situation. It helps you learn the lesson, heal fast and let go.

Advertisements

So how do we get it?

There are different ways for closure, and each individual has their own way of coping. But here’s some of the ways that you can do to get the needed closure and move on with your life.

1. Take full responsibility for yourself.
It’s ultimately up to you to take the necessary actions to help move you forward. Have conversations with yourself, both asking and answering your own questions in a form of a “self-dialogue.”

Being as honest as you can be will pay off in the long run. The pain, hurt, anger, and disappointment will diminish once you’ve cleared the way to a better, more realistic understanding of the situation.

2. Grieve the loss.
Take plenty of time to do this. There is no set amount of time and no prescribed way; it’s totally up to each person to find that for themselves.

Advertisements

3. Gather your strengths.

  • Focus on the positives. Make a list of your talents, gifts, and assets.
  • Surround yourself with people who know you well, encourage and support you.
  • Shift the emphasis to what you need, what makes you happy. Don’t worry about pleasing others.
  • Assess where you can make positive change in your life.
  • Define and affirm what you’re able to do something about now.

4. Make a plan for the immediate future.
Determine what’s most important for you moving forward. If necessary, reorder your priorities to allow you to explore different possibilities and opportunities that may present themselves to you.

Advertisements

5. Create a ritual.
Believe it or not, performing a ritual is a powerful tool to help gain closure.

For example, when a relationship is over, what do you do with all of the meaningful items and objects, such as letters, pictures, etc., that were part of the relationship? A “fire ceremony” is a way to consume the past, but any number of rituals that you personally create can provide symbolic finality and closure.

So in the end closure comes from within and not necessary from others. Grief, cry, and enable yourself to feel all your emotions of sadness and loss, but make sure to always re-climb your state to the happy version at all time.

for the full article visit Psychology today.

Should you add collagen supplements to your diet?

Collagen is the new trend of 2021, different celebrities and tiktok dieticians are recommending collagen in all it’s form for the skin, hair and overall well-being. But is it something worth adding to your diet and do we really need new pills to take everyday?

New posts in your inbox

What is collagen?

Collagen is the magical stuff that keeps the skin plump and smooth, and it helps keep joints strong, too. The protein can be found naturally in the body’s muscles, skin, and bones, and makes up about 25 percent of your total body mass

Advertisements

Some Benefits of taking COLLAGEN supplements:

1- Improves skin health.

Collagen is a major component of your skin.

It plays a role in strengthening skin, plus may benefit elasticity and hydration. The wrinkle-reducing effects of collagen supplements have been attributed to their ability to stimulate your body to produce collagen on its own.

2- Helps Relieving joints pain

Collagen helps maintain the integrity of your cartilage, but as the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders such as osteoarthritis increases

3- Prevents bone loss

Photo by Jenny Hill on Unsplash

Your bones are made mostly of collagen, which gives them structure and helps keep them strong, just as the collagen in your body deteriorates as you age, so does bone mass.

Advertisements

4-Could boost muscle mass

 This protein is necessary to keep your muscles strong and functioning properly.

Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age

5- Promotes heart health

Collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become weak and fragile

6- Hair and nails. 

Taking collagen may increase the strength of your nails by preventing brittleness. Additionally, it may stimulate your hair and nails to grow longer.

So yes, taking collagen supplement is a huge plus to your daily skincare routine and overall well-being.

It’s Ja’s Lifestyle Approved!

A reminder, some supplements are made of different sources of allergies for some people. Read the ingredient list before taking the supplement.

Advertisements

Expectations

Ahhh, expectations. How easy it is to ruin your day, week, months and years. Normally and in a very obvious way, humans tend to put expectations for everything they encounter in life. Whether it’s people, food, drinks, animals, or even random stuff they get.

New posts in your inbox

But unfortunately 90 % of the time, our expectations are never met. Which can cause a lot of distress and sadness due to the massive disappointment.

Advertisements

So how to stay on the safe side, without adopting some new toxic coping mechanism when it all goes down.

Take good care of yourself.

Always put yourself first, when it comes to your priorities in caring and investment. When you start loving and caring too much for yourself, you’ll automatically stop expecting love and support from others. Because at the end you’ve got no one other than yourself.

Motivate yourself

We all expect that our support system should always be the one hyping us up and giving us more and more motivation to start or continue something but this motivation should always come from within with a slight help from the world around us.

Work on your self-esteem

Advertisements

If you have a high self-esteem, you won’t be needing others to praise you or provide you with some of the small stuff we look for in friendships. Working on your self-esteem by practicing self-love, positive selftalk will get you through the worst situations in life at all times.

Set some realistic expectations

When you suffer a lot from expectations and usually highering them more than you should, you just can’t stop at any given moment and break through this toxic cycle. So you’ll still need to put expectations from people in your life. But what you can do here is lower them as much as possible. Be realistic about what you wish for from people, be considering of what they can offer you and what they cannot.

Advertisements

All these things can help you protect yourself from reality disappointment and it can save your friendships and mental health from going down the drain. So take good care of yourself to be able to take care of other people too.

Stay safe, healthy,happy, and always always, keep on smiling!

10 ways to adopt a positive mindset

We’ve all constantly heard that:”All it takes is a positive mindset”. But the struggle becomes too real when you try to do it. Adopting or changing an old mindset can be tricky so we’r here to help.

But the important thing here, is to be patient with yourself and forgiving because it is no an easy process.

Advertisements

So here’s a guide on how to change your mindset and adopt a more positive one:

  1. Keep a gratitude journal.
  2. Reframe your challenges as opportunities for growth.
  3. Get good at being rejected—it happens to everyone!
  4. Use positive words to describe your life.
  5. Replace have with get (e.g., I have to go to work → I get to go to work).
  6. Don’t let yourself get dragged down into other people’s complaints.
  7. Breathe—consciously, purposefully, and mindfully.
  8. Notice the righteous and good in times of tragedy and violence.
  9. Have solutions ready when you point out problems.
  10. Make someone else smile.
  11. Start your day with a positive affirmation
  12. Focus on the small things
  13. Rewire your brain to find humor in bad situations
  14. Transform your self-talk
  15. Find good mentors and friends (positive influence/vibes)

New posts in your inbox

How to take care of your mental health

As an affiliate marketer i get a commission from your amazon orders with my code.

Taking care of your mental health is becoming more and more a necessity and more common nowadays. A lot of us don’t know how to properly take care of our mental health

New posts in your inbox

So here’s a guide on how to do so in the most beneficial way possible.

  1. Practice gratitude: Keep a journal with you so you can write down something you’re grateful for every day.
  2. Connect with friends and family. Make time for the people you care about.
  3. Go outside. Try to get at least 30 minutes of sunlight each day to improve your mood and increase energy.
  4. Meditate. Set aside a few minutes each day to center yourself.
  5. Get a good night’s sleep. Try fixating your sleep schedule, to get more sleep.
  6. Improve your physical wellness. Try to exercise at least a few times per week and eat healthier.
  7. Try out different ways of coping with stress. Find something that works for you, such as going for a walk, yoga, deep breathing, listening to music, etc.
  8. Do something kind. Making someone else happy will make you feel happy, too.
  9. Make time for yourself. Set aside time each day to be alone and recharge.
  10. Do something you enjoy. Practice a hobby, watch a TV show you like, read a book, etc.
Advertisements
Advertisements

Some books that might help you from amazon!

Journal (how to)

Lately people have been talking about journaling, writing in their journal… It isn’t something new, you’ve probably used a diary when you were younger and now stopped.

In this article we will focus on why keeping a journal is important nowadays.

New posts in your inbox

Let’s start with the benefits you gain from journaling:

  • Manage anxiety
  • Reduce stress
  • Cope with depression
  • Helping you prioritize problems, fears, and concerns
  • Tracking any symptoms day-to-day so that you can recognize triggers and learn ways to better control them
  • Providing an opportunity for positive self-talk and identifying negative thoughts and behaviors
  • Relax and meditate each day.
  • Eat a healthy, balanced diet.
  • Exercise regularly—get in some activity every day.
  • Treat yourself to plenty of sleep each night.
  • Stay focused on your goals (daily or the big ones).

Get Yours Now!

Advertisements
Advertisements

Some books that might help you from amazon!

How to journal

These are some tips that will help you get started: (pick what suits you best)

  • Try to write every day: make time for it, spare 10-20 minutes a day to focus on writing.
  • Make it easy: Keep a pen and paper handy at all times, if you prefer digital journaling, keep your notes app always available.
  • Write or draw whatever feels right: Your journal, your rules. Nothing is write or wrong when expressing your thoughts or emotions.
  • Use your journal as you see fit: Your emotions and vulnerability are private, so is your journal.

So as you can see, keeping a journal and using it everyday will help you make your day happier, better and worth it.

10 signs you need a break urgently

We all hit rock bottom at some point of our lives. Burnouts are more and more common, progressive depression and chrocnic fatigue are sadly became a normal routine.

But it’s never too late to take a break. Here’s 10 signs your body is telling you it needs a break.

New posts in your inbox

1- You get sick more often

Due to high levels of stress, lack of sleep, and lack of energy your immune system gets weakened. That way your chances of getting sick will increase too.

2- Stressing about the past more than the future or the present

Your past is “haunting” you more than normal, a past trauma, a broken friendship, self-doubt and past action reflection.

Advertisements
Advertisements

Some books that might help you from amazon!

3- Neglecting yourself

Due to this whole roller-coaster of emotions you start feeling that self-care takes a lot of energy and that you just let yourself go. You feel like “saving” energy on everyday tasks.

4-Always sad

With everything you’re going through, your emotions are tuning in more, your sadness is much more intense, and you might be feeling sadness all the time.

Advertisements
Advertisements

Some books that might help you from amazon!

5- Tired but can’t sleep

You’re emotionally and physically drained but it’s impossible for you to sleep.

6- Restless

You feel the need to constantly move, being unable to calm your mind, or a combination of the two

7- No motivation

You have absolutely no motivation to even get by the day. You don’t find motivation to do pursuit your passions even.

8- No concentration

You find yourself zoning out, or distracted by anything.

Advertisements
Advertisements

Some books that might help you from amazon!

9- You’re withdrawn

You cancel, avoid, and cut yourself from the outside world, because you’re tired or not in the mood

10- Drained energy

You want to sleep 16 hours a day and not do a thing, you just wanna rest.

It’s true that life gets by pretty quickly, but if you have 5 or more of these signs, your body is in desperate need of a break. Take a day off, take care and pamper yourself. You deserve it!

New posts in your inbox

my current favorite recipe

Advertisements
Advertisements

Some books that might help you from amazon!

That you should definitely try!

I love trying out new recipes, and this is a very interesting way to keep me on track, because i decided to turn my diet into plant-based only! (cheering sounds)

For this meal i used to follow a recipe with meat in it. But luckily i found a delicious recipe that cuts the meat from it. Thank you Deborah for this delicious recipe. Here’s the link to her website!

Mushroom Stroganoff (vegetarian)

Click here for the vegan version

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 500g mushrooms, quartered
  • ½ teaspoon English mustard
  • 1 teaspoon paprika
  • 250ml vegetable stock, made with a stock cube
  • 200ml sour cream (full fat)
  • ½ bunch chopped parsley
  • Your choice of pasta/noodles or rice, plain white rice.

Advertisements
Advertisements

Some books that might help you from amazon!

INSTRUCTIONS

  1. Heat the oil in a nonstick skillet. Once the oil is hot, add the onion and sauté for about 5 minutes until the onion is soft and translucent. Add the garlic cloves and continue to cook for another 2 minutes.
  2. Add the chopped mushrooms to the pan and sauté for another 5-6 minutes until the mushrooms are soft and golden.
  3. Mix the paprika and mustard and add to the pan and make sure that the mushrooms are coated. Pour the stock into the pan and stir. Simmer gently for about 5 minutes. Remove the pan from the heat and stir in the sour cream.
  4. Mix in the chopped parsley and serve over egg noodles (or rice).

Bon Appétit!

New posts in your inbox