Sugar is Good for You!

Sugar has received so much bad publicity lately, but is this 'hate' campaign really justified? Fats used to be the bad guys, and for many years we were convinced that fat makes us fat. Now we are told that only sugar and high fructose corn syrup (used in commercially packaged foods and drinks) are the culprits. We are being told that the only way to good health and a slim body is to eliminate these 'poisons' completely from our diet. I am suspicious that such a radical approach will solve our problems related to excess weight and chronic conditions like diabetes, heart disease and other chronic ailments. 

I believe that moderation is the key. If you deprive yourself of something for a long time, you will end up craving this food and possibly end up binging on it and feel guilty afterwards. Then you go on a starvation diet, high in protein and without any carbohydrates. Until you can’t take it any more and have another splurge. But carbohydrates are not the evil guys when it comes to losing weight or maintaining a healthy weight. Good carbohydrates like whole grains can even help you achieve your weight loss goal. 

In my book “The Magic of Sensible Diet’, I explain in simple terms what protein, fats and carbohydrates do to your body and how much of them to consume. I talk about fibre and how important it is to your health. I honestly believe that this book is the most easy-to-understand, and easy-to-follow system ever designed. If you're prepared to follow a few simple principles, you will be able to achieve your dream of a healthy body weight, without depriving yourself and without suffering hunger and fatigue. On the contrary, you will have more energy than ever!

Even if you know nothing about nutrition or are confused (and we all are, to a certain degree, with the constant flow of contradictory advice we have been getting over the years), this book will give you the incentive to change your lifestyle, without sacrificing your favourite foods. And one of them is sugar. After all, what would life be without dessert? This is one of the pleasures that makes life worth living. A friend of mine once said, “If I can’t eat what I want, there is no point in living.” She was joking of course, but there is truth in jest. Enjoy your treats this festive season. But do it sensibly!

With much love,

Bella

Painting: 'Cake' by Carol Korpi McKinley

Why Do We Gain Weight as We Get Older?

As you get older, your body changes. Your muscle mass decreases, you accumulate more fat, in particular around the waist. Your metabolism slows down, your heart and lungs are not as powerful as they used to be. You tend to lose flexibility, as your joints are worn and less lubricated. You've spent long hours sitting at a desk all these years, instead of walking, running and climbing. Your joints lock your limbs in certain positions, and your muscles shorten as you don't extend them, unless you practice yoga or do stretches every day. Can you remember how flexible you were as a kid? Everything seemed so easy, even doing the splits! It's a different story now...

Unfortunately, appetite doesn't decrease with age, on the contrary. You find more reasons to eat that have nothing to do with hunger or your body needing fuel. It's more about pleasure, like when you enjoy a nice meal at a restaurant. Or it could be stress, making you reach for chocolates, cookies and crisps. You look at your wedding photo and can't understand why you put on so much weight over the years. But don't despair: it's never too late. You can change your body and reverse the effects of ageing, but there is only one way to do it: exercise.

Exercise will increase your muscle mass and your flexibility. Ultimately, your metabolism will follow, as more muscle means more efficient fat burning. Your bones will also benefit from your efforts and become stronger, less prone to fractures. Your blood will circulation will improve, and your mental faculties including your memory are also likely to get better. Aerobic exercise stimulates your heart, blood vessels and increases your lung capacity. Your blood will be richer in oxygen, and all your inner organs will benefit from it, and work better. Your body will be able to process nutrients more effectively, as well as eliminate toxins. As a result, you will lose excess weight. Exercise stimulates the production of Endorphins in your body, a natural morphine-like substance that alleviates pain, anxiety and depression. Studies have shown that just three 20 minute exercise sessions a week may be as effective as taking antidepressants to lift your mood and increase your motivation.

The secret is to be patient. Don't think that radical change is going to happen within a few weeks or even a few months. Your body is the result of many years of neglect. During all this time, you didn't look after it properly. But there was a reason for it. Maybe you were to busy working or bringing up your children. Finally it's time to put your body first, and make your health your number one priority. As you get older, your health becomes your wealth. No matter how much money you've got, you won't be able to enjoy it if you're unfit, riddled with chronic diseases and unable to move around swiftly.

But don't make the mistake of doing too much too soon. Start with little changes, like a 20 minute walk every day, or a few stretches in the morning or evening. You can join a gym of course, if you can afford it and have time to go two or three times a week. But you can also find other opportunities to exercise, and there are plenty of ideas and videos on the internet. You can do yoga or Pilates in your own home, following Youtube videos. All you need is your living room carpet or a yoga mat, and some comfortable clothes. Even if you haven't exercised since high school, you can change and start your own programme now. You will feel so good after a while that you will never want to give up your routine any more!

With all my love and motivating thoughts,

Bella

Painting: 'Namaste Yoga Art Elephant'  (unknown artist)

Nine Strategies to Beat Hunger When You're on a Diet

Diets fail for many different reasons, and one of them is hunger: an uncomfortable sensation that we humans are biologically designed to avoid. This complex process is regulated by numerous hormones and neurotransmitters in the brain. We get hungry for physiological reasons (when our body needs nourishment) and psychological reasons (e.g. stress or boredom). There is a difference between real 'stomach' hunger and so-called 'head' hunger, although drawing the line between the two is not always easy. Psychological reasons can influence physiology, like when you're in shock and cannot eat, even though your body needs energy. Regardless of the origin of your hunger, here are some proven strategies to help you beat this painful feeling and stay on track with weight loss:

1) Don't cut calories too low. 
The stricter your diet, the more you will be likely to experience hunger, so it's important not to cut your food intake too low. This is the main reason why diets fail: because they are too restrictive. When we're not allowed to have something, we want it more, so it's also important not to eliminate certain foods completely. Anything in moderation can't do much harm, especially if you don't consume it regularly. The occasional treat won't ruin your diet, but consistently overindulging in ice cream for example will sabotage your efforts. Strict diets not only make you hungry, but your body goes into starvation mode and your metabolism slows down, which means you'll burn less calories and lose weight more slowly.

2) Eat more complex carbohydrates.
Refined sugars are a no-no for obvious reasons, especially as they are followed by a surge of insulin followed by the inevitable 'crash' as your blood sugar suddenly drops and leaves you exhausted and ravenous. Slow carbohydrates like whole meal breads, whole meal pasta, brown rice, oats, quinoa, lentils and sweet potato are excellent for weight loss, as they don't have this effect. On the contrary, they give you sustained energy and make you feel full. They are 'low GI', which means they are broken down and absorbed slowly, keeping your blood sugar on an even keel. They also influence your mood positively as they have been linked to an increase in the brain of the feel-good neurotransmitter Serotonin.

3) Eat more fruit.
If your stomach rumbles and it's still a while before your next meal, have an apple, a pear, a banana or a cup of berries. This is often all you need to quell your hunger. I don't know how fruit got such a bad name when it's actually good for your health and very satisfying.  The fructose contained in fruit works to refill liver glycogen, sending a signal to the brain, thus making you feel fuller. This is why people who include moderate amounts of fruit in their diet report feeling less hungry. This is an addition to the other benefits of fruit: fibre, vitamins, minerals, antioxidants. Of course we are talking about whole fruit here - stay away from juices!

4) Eat more fibre.
Fibre is quite miraculous, and totally devoid of calories. It adds bulk to your food and makes you feel full, while lowering the GI of your meal. It delays stomach emptying, and you tend to feel satisfied for longer. By adding volume to your meal, fibre contributes to stretching your stomach, and the brain thinks you're full. How do you increase your fibre intake? Focus on soups, vegetable curries, stews and stir fries. Have lots of salads. Besides eating fruit and vegetables, it's essential to stick to unrefined products like whole meal cereals, breads and pasta. Remember to have pulses and legumes as they are 'nutritional powerhouses', and to add nuts and seeds to your meals.

5) Eat more fat.
Low-fat diets tend to leave people hungry. Fat contributes to lowering the GI of your meals, and like fibre it slows gastric emptying. Dietary fat helps you feel fuller for longer between meals, as you food sits in your stomach longer. Adding fat to your dishes also makes them more tasteful. Without fat, food often tastes like cardboard. Fat makes food more palatable, and thus more satisfying, which plays a big role as people tend to abandon diets that are tasteless. Avoid cooking or frying in fat though. Instead, add fat towards the end of your cooking, by drizzling olive oil or adding a bit of fresh butter to your dish. If you need to fry something, use coconut oil: it's the only oil that remains stable when heated. Most other oils, including vegetable oils, become toxic at high temperatures, as their structure is altered by heat. To add 'good' fats to your diet, it's a good idea to consume nuts in moderation. It has been proven that people who include nuts in their diet (about a handful a day) are less hungry than those who don't. Eating nuts also increases your life span.

6) Drink more water.
Drinking at least eight glasses of water a day helps reduce hunger pangs. Water makes you feel fuller. It stops you from eating large quantities if you consume it before a meal. Water works well in conjunction with fibre, which acts like a sponge, increasing the bulk of your food and stretching your stomach. Another reason for drinking more water is that thirst is often mistaken for hunger. You might feel hungry, when in reality you're simply dehydrated. Before grabbing something to eat, fill up on water. Make it a habit to carry a water bottle with you everywhere you go, and sip some water throughout the day to replenish your body cells. Water is great if you suffer from stress and headaches. Water not only helps keep hunger at bay, it also stimulates your metabolism and assists your kidney and liver. You liver is your major detoxification and energy-burning organ, and drinking water will help it work efficiently.

7) Exercise moderately.
Moderate exercise has been shown to stabilise blood sugar levels and regulate hunger pangs, especially if you do it on a regular basis. Exercise is a natural antidepressant. It lifts your mood, which is important, as you tend to eat more sugar and junk food when you feel low. When you feel better about yourself you also tend to stick to your diet, as you're more likely to take better care of yourself. Exercise can be relaxing and it takes your mind off your problems, while alleviating stress and boredom. It gives you a sense of accomplishment and motivates you to stay on track.

8) Avoid 'diet perfectionism'.
In my book 'The Magic of Sensible Dieting', I devote a whole chapter to this destructive mindset. Diet perfectionism is sure to make you fail, because it is impossible to be perfect all the time when you follow a weight loss programme. While you need to adhere to certain guidelines like eating a wholesome breakfast, avoid eating late at night and eating several small meals a day, you also need to have a flexible approach to dieting if you want to succeed. If you feel guilty and miserable just because you had a piece of chocolate cake, you might believe that your diet is ruined and eat the entire cake, and abandon your diet altogether. This type of rigid dieting is bound to fail. You will possibly put on more weight in the long term, rather than losing it. 

The truth is that small deviations don't do much harm in the context of a long-term healthy eating approach. If you've dieted for the last five days and decide to have a handful of cookies, because you really fancy them, it won't do you much harm. But if you decide that you're a worthless piece of crap without willpower and eat another 1000 calories of cookies to punish yourself, you're turning this slight deviation into a big problem. Always include periods of 'free' eating (on the weekend for example) and include your favourite treats in your diet, without going overboard of course.

9) Welcome hunger instead of trying to avoid it at all cost.
Hunger is not as bad as it seems. Hunger means you're burning energy and shedding excess weight, which is what you want after all. To feel slightly hungry after a meal may also be a sign that you're getting used to eating smaller quantities and that your stomach is 'shrinking'. It takes time for your body to adjust to this new way of life. If you're used to eating a lot of junk food and switch to a diet based on fruit, vegetables, beans, nuts, seeds, healthy carbs and lean protein, your body will be in shock for a while. Give yourself enough time to get used to being healthy! The body is a marvellous machine, and even if it has been abused for a long time, it longs to be healthy and to be looked after properly. Your body doesn't work against you. It works for you, but you need to give it a chance. 

It can be good feel hungry sometimes. Before a meal, it means you need to replenish your energy stores. Hunger can be healthy, and to experience it shows that you're in tune with your body's signals. Overweight and obese people often forget what real stomach hunger feels like, due to overeating all the time, and they need to learn to identify true hunger signals, which are not the same as a desire to eat because something looks appetising. Make a decision not to be scared of hunger and welcome it instead. After all, there are a lot of healthy foods you can eat to satisfy your body's needs as well as your taste buds.

I would love to read your comments and suggestions on this article!

With love,

Bella

Encourage Your Children to Be Physically Active

"Never hurry. Take plenty of exercise. Always be cheerful. Take all the sleep you need. You may expect to be well." - James Freeman Clarke.

Regular physical activity is one of the highest priorities for children. A healthy diet is a good start, but nothing compares to moving your body at a young age. Kids naturally enjoy being active and love to exercise, especially if it's done in a friendly environment, just for fun, and without competition. The enjoyment of physical exercise from an early age, and the influence of parents, teachers and friends contribute to shaping a lifelong positive attitude towards sport and exercise. 

Children have different needs and interests, depending on personality and stage of development. They are quick to learn skills, may develop a passion that can last a lifetime, whether it be for dancing, ice-skating, tennis, swimming, gymnastics, horse-riding or archery. Ball games are very popular, as they enhance motor skills and team spirit. In a team effort, everyone works together to obtain a final result. Even if the team loses, there are so many good moments and learning opportunities. Friendships are formed and often last a lifetime; these instants are unique and will never be forgotten!

The emphasis on enjoyment  and having fun with a group of friends, rather than winning at all cost, will encourage children to participate in a wide variety of sports and disciplines at school, within the community, and with family and friends. Offer young people a range of options to choose from, so there is a better chance of finding something they enjoy, and that suits them individually. Children who enjoy the rewards of sports participation, such as belonging to a team, achieving goals and learning new skills, are more likely to continue playing sport throughout adolescence and adulthood. 

While it's good to encourage physical activity, inactive pastimes should be avoided as much as possible. Some sedentary activities are extremely popular with children: TV, computer games, portable games, the internet, youtube videos, DVDs and mobile phone messaging. These couch-potato activities lead to motion deprivation. Instead of moving, these youngsters spend hours doing little more than sitting down, and possibly eating junk food at the same time. More than 60 minutes a day of any of these activities, and there looms the danger of ending up with serious health and behavioural consequences.

Parents are role models and by setting a good example, they have a unique opportunity to have a positive impact on their children's exercise habits. The home environment is a powerful influence, and if mum and dad go swimming, walking or jogging for instance, the kids will more than likely join in these activities and follow in their footsteps. Children are good learners. They learn by what they see and they love to imitate their parents' behaviour. They basically copy what you do, whether it's healthy or harmful! So choose healthy foods and active pursuits for yourself. Your children will want to follow your habits, and emulate their parents' desire to be healthy and active. 

If you haven't given exercise much thought but would like to give it a go, for yourself and your children, do it progressively. Introduce changes gradually. The more gradual the changes you make for yourself and your family, and the more support available, the more likely you and your children are likely to succeed and develop strong and permanent exercise habits. When you do start to make these changes, make sure you are well informed. There is the child's growth and development to consider, and valuable lessons about exercise that will last a lifetime.

With much love,

Bella

What does "Eating Clean" mean?

Eating clean is the most sensible way to eat. More than a diet, it is a way of life. Follow seven simple principles, and you will live a long, healthy and productive life. If you're overweight or obese, you will lose weight. You will maintain your ideal body shape and stop being a yo-yo dieter once and for all.

1. Whole, natural foods, preferably fruit and vegetables should constitute the bulk of your diet, while you seek to eliminate or keep processed foods to a minimum.

Make it a priority for yourself and your family to eat plenty of fresh fruit and vegetables. They are full of vitamins, minerals, antioxidants, fibre and other healthy compounds. Buy organic if you can afford it. If your budget doesn’t allow it, don’t feel bad and above all, don't use it as an excuse. It’s better to eat non-organic fruit and vegetables than none at all! They will have a positive impact on your health no matter what. If you can grow your own veggies at home, go for it. Nothing tastes better than your own lettuce, tomatoes and herbs. If you don’t have a big back yard, there are ways to grow almost anything hydroponically. 

Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh. “If it doesn’t grow, don’t eat it” is a good rule to go by. If you decide to have treats like cookies, cakes or ice-cream, make them yourself using wholesome ingredients. There are plenty of ideas and recipes on the internet.

2. Choose unrefined, whole grain foods instead of refined foods items.

Stick to whole grains whenever possible. Go for whole meal breads and pasta, brown rice and other whole grains like millet, amaranth and quinoa. The combination of carbohydrates and fibre in whole grains stabilises your blood sugar levels and gives you sustained energy. Include legumes in your diet, as they are full of important nutrients and fibre. Stay away from all forms of sugar, including honey, maple syrup, concentrated apple juice or cane juice. They aren't better than ordinary sugar. The only healthy sugar alternative is stevia, and it’s the only one to be recommended if you crave the sweet taste. All other artificial sweeteners have dangerous potential side effects, and aren't worth putting your health at risk.

3. Have some protein, carbohydrates and fat with every meal.

A healthy diet is a balanced diet. Any weight loss programme that cuts out a food group like carbohydrates or fat is likely to be deficient in nutrients. It usually doesn’t work in the long run, as it is unsustainable and too difficult to adhere to. Protein, carbs and fat are all necessary for the normal functioning of your body. You don’t necessarily need to obtain protein from animal sources, as vegetable protein is just as good, and in no way inferior to animal protein. Lentils, soy products and nuts for instance are packed with protein. Make sure to include protein with every meal, especially breakfast: it will keep you feeling full longer, and prevent a mid-morning energy crash, typical if you’ve had a donut or sugary cereal for breakfast. Oats, fruit, nuts and seeds are ideal for breakfast. A porridge with berries and chia seeds will help you start the day and give you sustained energy that lasts all morning. Have a mid-morning healthy snack (e.g. and apple or a banana, or a tub of plain yoghourt). 

4. Avoid trans-fats, salt and sugar. 

Contrary to popular belief, fat is actually good for you, and it is not advisable to cut it down too low. We need fat to be healthy and to feel full. Low-fat diets have been blamed for the obesity epidemic, as people don’t feel satiated after a meal that is low in fat. Avoid cooking in fat or frying though, as the chemical composition of fat is altered and can be damaging to your body cells. The healthiest way is to cook without fat: steam or broil your food, then ad butter or drizzle virgin olive oil over your dishes, as a finishing touch. If you need to fry anything like a steak or piece of chicken, the only fat considered safe to use is unprocessed, virgin coconut oil, as it is very stable. Avoid processed foods as they are full of trans-fats, which according to science are harmful and contribute to high cholesterol, heart attacks, strokes and cancer. Anything in a package is suspicious, and so are take aways, as you don’t really know what’s in them. 

5. Eat six small meals instead of three big ones.

The tradition to eat three big meals tends to stick with us, but it’s not the best way to eat. Eating six small meals makes more sense as it stimulates your metabolism and keeps hunger at bay, while giving you a constant supply of energy. Big meals are followed by a surge of insulin, which can be followed by a drop, especially mid-afternoon or towards the evening. By the time you come home after a day’s work, you feel ravenous and are likely to eat much more than you intended. A big dinner, especially when followed by processed TV snacks, is the best way to put on weight or to sabotage your weight loss efforts. Don’t save all your calories for the end of the day, as it will backfire, and you'll end up putting on more weight instead of losing it.

6. Stay away from sugary drinks. 

Avoid all sugary drinks (coffee or tea with sugar, fruit juices, sodas, cordials, soft drinks). These beverages are calorie bombs in disguise, and the high sugar content will make you crave more sweets later down the track, due to a sharp surge in insulin, followed by a rapid drop. You feel worn out and irritable, craving more sugar and junk food. Always stick to plain water, it is a wonderful way to keep hydrated, while detoxing and keeping your kidneys and liver healthy. 

Don’t fall into the artificial sweetener trap. “Diet” drinks are possibly just as bad as the real thing, with all the added salt and chemicals. They don’t quench your thirst and research has shown that even though they don’t contain refined sugar, they make the body produce more insulin, which causes hunger feelings and cravings. No one has ever lost weight by drinking diet Coke or Pepsi.

7. Get physically active.

Exercise is good for your body and soul. It keeps your muscles and joints healthy. Our bodies were designed to move, and if we neglect this basic need, we end up sick and depressed. Moderate exercise stimulates your metabolism, encouraging your body to burn more fat, even at rest. It cleanses your liver, kidneys and activates your digestive system. It keeps your heart and lungs in good condition, and strengthens your bones, while boosting your immune system. You’re in a better mood, more optimistic and have more energy. You think more clearly and your memory improves, because your brain receives more oxygen. You sleep better and tend to be more motivated to stick to a healthy diet. Don’t neglect this important part of your daily routine: treat it like a doctor’s prescription!

with love and lots of encouragement,

Bella

Being an Optimist

I have become my own version of an optimist. If I can't make it through one door, I'll go through another door - or I'll make a door. Something terrific will come no matter how dark the present." - Rabindranath Tagore

How you look at things defines you as a pessimist or an optimist. The pessimist doesn't believe in happy endings; he or she believes that they are doomed to be miserable, and that nothing good will ever happen to them. Some pessimists become depressed and turn to substance abuse to blot out painful feelings. They usually don't experience much success and tend to blame others for their problems. The optimist is the opposite: he or she believes that things will work out eventually, and that it is possible to be happy, no matter how grim things are looking at the moment. The optimist takes responsibility for his or her life and doesn't waste time looking for scapegoats. 

So why is it better to be an optimist? Aren't you kidding yourself when you put on those rosy glasses? It has been proven that optimists live longer, have less stress and suffer less diseases than pessimists. Optimists have stronger immune systems. They are also more successful than pessimists in every area of their lives, whether it be love, finances or simply getting a parking spot in a crowded lot.

Being an optimist is about being adventurous, and approaching every situation without fear and with a positive attitude. It is about trusting yourself and your ability to master any situation one step at a time, no matter how challenging it is. I will show you how to do this in my book, "The Magic of Willpower". Willpower is a direct consequence of the way you look at things - all of a sudden, what seemed impossible becomes a reality, a part of you. You never suspected that you had this potential hidden inside of you! Congratulate yourself for your achievements so far, no matter how big or small they may be, and no matter how great or insignificant they may be in other people's eyes.

Surround yourself with positive, optimistic people and shut out negative influences. An optimist might hear a disparaging remark, but won't take it to heart. He or she believes that human beings are inherently good and trustworthy. Don't be scared of making mistakes, they're part of your learning journey. There is no failure. Everything that happens to you is an opportunity to move forward and to learn new skills, such as patience, endurance and self-discipline.

Pain is only temporary, while optimism is an eternal gift. Once you've adopted this attitude, your life will inevitably improve, because of the way you perceive people, situations and events. Being an optimist is a way of life, and it's probably the best and most rewarding of all.

Have a nice day with lots of positive thoughts!

Bella

Painting: "Landscape by Moonlight" by Jan Sluyters, 1911

Focus on the Positive

"Gratitude is not only the greatest of virtues, but the parent of all others." - Cicero

Maybe it's a habit for you to have an inner conversation about the things that go wrong in your life. "Oh no, not again... Why is this happening to me? Why me? Why can't I be lucky for a change?"
You may spend a lot of time judging yourself and others: "I shouldn't have done this or that... I'm such an idiot... If only I'd known... This person is so rude and annoying... She's so selfish... He's so arrogant... These people are not doing their job properly..." And so on... Your thoughts continue to run along these lines... Including what you say to yourself about your financial situation: "There's never enough money... When am I going to have more money? Prices are going up all the time... How am I going to afford this? Why do I have to pay so much for this?"

Today you can decide to clear your head of this endless chatter which is not beneficial for you. Instead, you can begin to focus on the good things in your life. Is there anything that's going well for you? It could be your health, your job, your family, your friends, your car, your neighbourhood, your leisure activities... It could be your cat, your dog or even your goldfish. It could be your boss who hasn't criticised you for the last couple of weeks. It could be having a roof over your head and food on the table. It could be as simple as being alive, even if you have nothing else. There is a lot to be grateful for if you really think about it!

Instead of focusing on the negative, you can change your thoughts and begin to like your circumstances and the people around you, rather than rejecting them and fighting against them. No human being is perfect, but as you accept other people's imperfections, while highlighting their qualities, you'll start seeing them in a different light. You'll become more lenient and have less expectations. Human beings are fallible, prone to mistakes, and likely to hurt others, often unintentionally. Others say or do things you don't like, and you can't change them. But you can set boundaries, by not allowing them to intrude into your privacy and interfere with your life and your choices. You give them the right to be themselves, while kindly asking them to do the same for us. This is the true meaning of respect.

You can allow things to affect you and become angry or upset. Or you can choose to maintain an inner peace, an inner sanctuary that nothing can disturb. Temporary frustration is not much compared to inner harmony and stability, a core strength within your self - the intention to see everything in a positive light, no matter what... If you're feeling low, you can look outside the window and reflect on the scenery: the sky, the clouds, the wind blowing the trees around... A single flower, an intricate spider web, a rainbow in a puddle of water, children playing, birds twittering... Beauty and serenity are always available if you seek them out, and you can appreciate them at any time.

As soon as a negative, judgemental thought enters your mind, replace it with a positive, uplifting one. Cling to it and don't let worry or anxiety take over your blissful inner landscape. Trust that all is well, and will continue to be that way, no matter what's happening around you. Don't project crisis and disaster into the future, but expect outcomes to be in your favour. Appreciate what you've got now, and you will attract more of it into your life!

With much love,
Bella

Painting: "Field Flowers" by Nicolae Tonitza (1886 - 1940), Romania, post-impressionism

Drink Water for Better Health

"Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load and improve the function of all your tissues." - Kevin R. Stone

Life originated deep beneath the surface of the ocean. Life came out of the water, and water is necessary for all life. At birth, water accounts for approximately 80 percent of an infant's body weight. Roughly 70 percent of an adult's body is made up of water. The human brain comprises about 85 percent water and even your bones are not as hard as you think, as they are between 10 and 15 percent water.

Water plays such an important role in your life and is a major contributor to your health. Almost everyone has heard the advice: "Drink at least eight glasses of water a day". There are at least ten reasons why you need to drink plenty of water and make this an essential part of your daily routine.

1. For healthy, glowing skin.
Nothing improves the appearance of your complexion more than drinking water, as it moisturises the skin from inside out, and is much more effective than any expensive cream you can buy. It prevents your skin from drying out, thus reducing winkles and leaving it supple and elastic, with a beautiful shine.

2. To flush excess water and toxins from your body.
Without sufficient water, your body will go into survival mode and store excess water. When the body is supplied with a sufficient amount of water, it begins to release stores from your hips, thighs and ankles.  Water helps remove these stores but also helps flush out waste products from your body by stimulating your kidneys and assisting your liver function. Without enough water, the kidneys are unable to perform their function, which is filtering the blood and getting rid of toxins through urine. In the absence of sufficient water, the kidneys will turn to the liver for assistance. 

The liver, which is  like a major rubbish removal system, is then unable to perform some of its normal duties which include burning fat and calories. This results in the body depositing more fat. Water and fat stores going up means more weight on your body and on the scale. An early sign of dehydration is headache, due to an accumulation of toxins in the blood. You take Aspirin or Panadol, but it's actually the glass of water that you have with your medicine that gets rid of the headache!

3. Drinking at least eight glasses of water a day may reduce the risk of heart disease. 
If your body lacks water, your heart will need to work harder in order to pump oxygenated blood towards your body cells, and there is a greater chance of fatigue and exhaustion, as well as damaging strain on your heart muscle.

4. Water cushions and lubricates your joints and muscles, thus enhancing performance during physical activity. It also prevents muscle fatigue and pain, as well as cramps. It can also help with restless legs and contribute towards a good night's sleep, as it is a natural muscle relaxant.

5. Water gives you energy and helps you stay fit and alert with a positive frame of mind. 
You can face challenges a lot more effectively when you drink water. Even minor levels of dehydration can cause headaches, drowsiness, moodiness, lack of concentration and lack of enthusiasm. The brain is for the most part made of water, so it is only logical that it will work better with it!

6. For optimal digestive function. 
Water dilutes digestive juices in your stomach and prevents you fro developing ulcers. It also stimulates bowel movements and softens the stool, thus making it easier to establish a regular bowel pattern.

7. Water Strengthens the immune system.
It reduces the risk of contracting infectious and degenerative diseases. It even hampers the growth of abnormal and cancerous cells. Water has an overall protective effect on your health.

8. It regulates your body temperature, so you don't overheat. 
When you have an elevated temperature, make sure you drink enough water to replace lost fluids. Water also assists sweating, which helps you cool down and conserve your energy.

9. Water stimulates your metabolism, thus assisting weight loss.
It activates protein synthesis and muscle formation. It assists weight loss by encouraging the body to burn more calories, especially during exercise.

10. Water has healing properties.
When you're sick, it helps you recover quicker. It activates tissue regeneration and reestablishes a balance within all your systems. It helps alleviate vomiting and diarrhea by replenishing humidity stores and preventing dehydration.

Water is a fountain of youth. It is the substance of life, and life cannot exist without it. Water is a miracle cure for a lot of common ailments such as headache, heartburn, constipation, fatigue, muscle aches and pains and even insomnia and depression. Alcohol, nicotine, caffeine and prescription drugs strip fluids away from your body, but water replaces them and allows your marvellous machine to work to perfection!

So go and have a glass of water now...

With love,

Bella

Painting: 'Taste of Summer' by Lora Garcelon