Posts in category: Health

Are you suffering from the menopause? 10 tell-tale symptoms of the menopause

The menopause is a natural process that all women go through, typically occurring around the age of 50. However, there are some symptoms that can indicate that you are going through the menopause, even if you haven’t reached the age of 50. In this article, we will be discussing 10 tell tale symptoms of the menopause.

1. Hot flashes: One of the most common symptoms of the menopause is hot flashes. A hot flash is a feeling of intense heat that spreads over your body, often accompanied by a red face and sweating.

2. Mood swings: You may find that you are experiencing more mood swings than usual during the menopause. You may feel irritable, angry or overwhelmed for no reason, or you may cry more easily than usual.

3. Vaginal dryness: Vaginal dryness is another common symptom of the menopause. This can make sexual intercourse uncomfortable or even painful.

4. Insomnia: You may find that you are having difficulty sleeping at night, due to the hot flashes, mood swings and other symptoms of the menopause.

5. Changes in your periods: One of the most obvious signs that you are going through the menopause is changes to your periods. You may find that your periods become heavier or lighter, more frequent or less frequent, or that they stop altogether.

6. Loss of bone density: As you approach the menopause, you may start to lose bone density as your body starts to produce less oestrogen. This can lead to an increased risk of developing osteoporosis later in life.

7. Urinary incontinence: You may start to experience urinary incontinence, or the inability to control your bladder, as a result of the menopause.

8. Headaches: You may start to experience more headaches during the menopause, as a result of the hormonal changes your body is going through.

9. Skin problems: You may find that you are experiencing more skin problems, such as dry skin, wrinkles or acne, during the menopause.

10. Anxiety and depression: Some women also experience anxiety and depression symptoms during the menopause. If you are feeling overwhelmed or like you can’t cope with what’s going on, it’s important to speak to your doctor.
If you are experiencing any of these symptoms, it doesn’t mean that you are definitely going through the menopause, but it’s a good idea to speak to your doctor if you have any concerns.
They will be able to advise you on whether or not you are going through the menopause and what steps you can take to manage your symptoms.
We provide health and wellness coaching to help you overcome the symptoms of the menopause and create the body and lifestyle you dream of. Contact us for more information. support@yourplantbasedhealth.com

Live life to it’s fullest!

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How Mindfulness Can Affect Self-Esteem

Self-esteem is a term used to describe a person’s overall evaluation or appraisal of their own worth. It is often considered to be a key factor in psychological well-being. Low self-esteem can manifest in a number of ways, including but not limited to: feeling unworthy or inadequate, being excessively critical of oneself, and experiencing a general sense of unhappiness or dissatisfaction with life.

One way to boost self-esteem is through mindfulness practices. Mindfulness can help you become more aware of your thoughts and feelings, as well as the thoughts and feelings of others. This increased awareness can lead to a greater understanding of yourself, which can then boost your self-esteem. Additionally, mindfulness practices can help you learn how to tolerate uncomfortable thoughts and feelings, which can also boost self-esteem.

If you are struggling with low self-esteem, consider incorporating mindfulness practices into your life. There are a number of different mindfulness practices to choose from, so find one that feels right for you and give it a try. With time and practice, you may find that your self-esteem improves significantly. Thanks for reading!

5 mindfulness techniques to boost your self-esteem

1. Be Present
When you’re feeling down, it can be tough to focus on anything else but your negative thoughts. However, staying in the present can help you take a step back and get some perspective. By focusing on the here and now, you’re less likely to spiral into a downward spiral of negative self-talk.

2. Accept Yourself
It’s unrealistic to expect yourself to be perfect all the time. Sooner or later, you’re going to make a mistake. Rather than dwelling on your mistakes, learn to accept yourself for who you are. Nobody is perfect, and that’s okay!

3. Take Breaks from Social Media
Social media can be a great way to stay connected with friends and family, but it can also be a source of comparison and envy. If you find yourself constantly comparing yourself to others online, take a break from social media. Spend some time doing things that make you happy, without worrying about what everyone else is up to.

4. Practice Mindfulness
Mindfulness is the practice of being present in the moment and accepting whatever arises. By practicing mindfulness, you’ll learn to accept your thoughts and feelings without judgement. This can help boost your self-esteem by teaching you to be kinder to yourself.

5. Connect with Others
It’s natural to feel down sometimes, but it’s important not to isolate yourself when this happens. Instead, try to connect with others. Spending time with loved ones can help lift your mood and make you feel supported. Plus, it’s always more fun to do things with other people!

So there you have it: 5 mindfulness techniques that can help boost your self-esteem. Give them a try and see how they work for you!
If you need support to boost your overall self-esteem and to get yourself into a position where you can become the person you were born to be we offer coaching programmes for this. For more information please contact us at: support@yourplantbasedhealth.com

Thank you for Reading!

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How To Make Healthy Eating Lifestyle Choice

Making healthy eating a lifestyle choice is one of the best things you can do for your health. Here are some tips to help you make healthy eating a part of your everyday life.

1. Make sure to include plenty of fruits and vegetables in your diet.
– Fruits and vegetables are packed with antioxidants, vitamins, and minerals that are essential for good health.
– Eating a variety of fruits and vegetables gives you the best chance of getting all the nutrients your body needs.
2. Avoid processed foods as much as possible.
– Processed foods are loaded with unhealthy fats, sugars, and sodium.
– processed foods often contain low quality ingredients and few nutrients.
3. Try to cook at home as often as possible.
– Home cooked meals are typically healthier than take out or restaurant food.
– You can control the ingredients and portion sizes when you cook at home.
4. Make sure to get enough protein.
– Protein is essential for building and maintaining muscle mass.
– Protein also helps keep you feeling full after a meal.
5. Drink plenty of water throughout the day.
– Water is essential for good health.
– It helps flush toxins from the body and keeps your metabolism running smoothly.
6. Get enough sleep every night.
– Getting adequate sleep is crucial for good health.
– Lack of sleep can lead to weight gain, high blood pressure, and a host of other health problems.
7. Exercise regularly.
– Exercise is one of the best things you can do for your health.
– It helps burn calories, tone muscles, and improve overall health.
8. Avoid smoking and excessive alcohol consumption.
– Smoking and excessive alcohol consumption are two of the leading causes of preventable death in the United States.
– Both smoking and excessive alcohol consumption can increase your risk of cancer, heart disease, and other health problems.
9. Stay positive and don’t give up.
– Making healthy changes to your diet can be challenging at first.
– But with time and patience, you can make healthy eating a part of your everyday life.
10.Hang around people who are living a healthy lifestyle.
– Being around people who are living a healthy lifestyle can help motivate you to make healthy changes in your own life.
– Surrounding yourself with positive people will help keep you on track to reach your health goals.

Making healthy eating a lifestyle choice is one of the best things you can do for your health. By following these tips, you can make healthy eating a part of your everyday life.

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How To Refocus Your Mind To Avoid Negative Thoughts

We all have negative thoughts from time to time. It’s natural to feel down or worried after something bad happens, or when we’re dealing with a difficult situation. However, if these negative thoughts start to dominate our thinking, they can become a major obstacle in our lives. They can keep us from achieving our goals and enjoying life to the fullest.

So how can we refocus our minds and avoid letting negative thoughts take over? Here are a few tips:

1. Be mindful of your thoughts.

The first step is to be aware of when you’re having negative thoughts. Pay attention to the kinds of things that tend to make you feel upset or discouraged. Once you know what your triggers are, you can start to address them head-on.

2. Replace negative thoughts with positive ones.

Whenever a negative thought comes up, try to replace it with a positive one. For example, if you’re feeling down about your job, think about all the things you like about your work instead. Or if you’re struggling with a personal problem, try to focus on the solutions rather than the problems themselves.

3. Stay busy and distracted.

If you can’t seem to shake your negative thoughts, try to distract yourself with activities that keep your mind occupied. This can include things like reading, watching TV, or spending time outdoors. The more engaged you are in other things, the less room there is for negative thoughts to take root.

4. Talk to someone about your thoughts.

If you’re feeling overwhelmed by your negative thoughts, talking to a friend or therapist can be really helpful. They can provide support and guidance, and can help you find ways to deal with your thoughts more effectively.

5. Seek professional help if necessary.

In some cases, negative thoughts can become so overwhelming that they start to interfere with our everyday lives. If this is the case for you, it’s important to seek professional help. A therapist or coach can provide you with the tools and support you need to manage your thoughts effectively.

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“Stuffinged” Sweet Potatoes

These baked sweet potatoes are hearty and impressive enough to take center-table on any holiday spread.

These scrumptious stuffed sweet potatoes are worthy of center stage on a holiday table. Cremini mushrooms and chickpeas add lusciousness to a classic bread stuffing that is loaded with traditional flavor. This recipe requires only about 30 minutes of active prep time.

Tip: To dry bread cubes, spread them in a single layer in a baking pan. Let stand, uncovered, overnight. Or bake in a 300°F oven 10 to 15 minutes or until golden, stirring once or twice.

INGREDIENTS

• 4 large sweet potatoes, scrubbed and patted dry (about 3 lb.)
• 1½ cups chopped fresh cremini mushrooms (4 oz.)
• ½ cup chopped onion
• 2 stalks celery, sliced (½ cup)
• 2 cloves garlic, minced
• 2 15-oz. cans no-salt-added chickpeas, rinsed and drained
• 2 cups ½-inch whole wheat bread cubes, dried (see tip in intro)
• ½ cup chopped fresh parsley
• 1½ teaspoon poultry seasoning
• Sea salt and freshly ground black pepper, to taste
• ¼ to ⅓ cup low-sodium vegetable broth

INSTRUCTIONS

1. Preheat oven to 400°F. Prick sweet potatoes all over with a fork. Place in a 3-qt. rectangular baking dish. Bake about 45 minutes or until just tender when pierced with a knife. Let stand until cool enough to handle.
2. Meanwhile, for stuffing, in a large nonstick skillet cook mushrooms, onion, celery, and garlic over medium 5 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
3. In a food processor combine mushroom mixture and chickpeas; pulse until chopped. Transfer to a bowl. Add bread cubes, parsley, poultry seasoning, salt, and pepper. Drizzle with broth, tossing just until moistened.
4. Cut sweet potatoes in half lengthwise. Using a sharp knife, score around potato flesh, leaving a ¼-inch shell and being careful not to cut through skin. Score in a crisscross to make ½-inch cubes. Gently scoop cubes out with a spoon. If necessary, cut any large pieces in half to make smaller cubes. Add cubes to stuffing mixture in bowl; gently fold to combine.
5. Arrange potato skin shells in the baking dish. Spoon stuffing into shells. Bake, uncovered, about 20 minutes or until browned and heated through. To transport, place baking dish in an insulated carrier with a hot pack.

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Sweet Potato Butter

Sick of the same old toast-toppers? You’ll love this cinnamon- and nutmeg-infused sweet potato butter. Spread it on bread, or for an extra sweet potato hit, try it on Sweet Potato Bread or Single-Rise Sweet Potato Rolls.

This creamy sweet potato butter is infused with warm spices and pairs perfectly with fresh baked bread. Five simple ingredients come together to create a naturally sweet plant-based topper for toast or bread—plus, it stores well for several weeks! For an extra serving of sweet potato goodness, try pairing it with our Sweet Potato Bread or Single-Rise Sweet Potato Rolls.

INGREDIENTS

• 2 cups chopped and peeled sweet potatoes
• 1 small banana
• ⅓ cup pure maple syrup
• ½ teaspoon ground ginger
• ¼ teaspoon ground nutmeg

INSTRUCTIONS

1. Place sweet potatoes in a saucepan. Cook, covered, in enough water to cover 15 to 20 minutes or until tender; drain. Cool slightly.
2. Place in a food processor; process until smooth. Add 1 small banana; process until smooth. Place the blended mixture in a small saucepan with the maple syrup, ginger, and nutmeg. Bring to boiling; reduce heat. Cook, uncovered, over very low 20 minutes or until very thick, stirring frequently.
3. Spoon into a 1-pint glass jar. Cover; refrigerate up to 3 weeks.

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