Healthieryoubynaz

Breakfast is served.😍

Who doesn't like a rainbow plate? You want to make sure to cover all the colors through the day as each color nurishes us differently.
Happy Saturday everyone!

What is the Vagus nerve?
The vagus nerve, also known as the vagal nerves, are the main nerves of your parasympathetic nervous system. This system controls specific body functions such as digestion, heart rate, and the immune system. Here are some ways to work on the vagus nerve.
Breathe more slowly (aim for six breaths per minute).
Breathe more deeply from the belly. Think about expanding your abdomen and widening your rib cage as you inhale.
Exhale longer than you inhale. It’s the exhale that triggers the relaxation response.
Additional techniques for stimulating the vagus nerve include:
Loud gargling with water or loud singing activates our vocal cords, which in turn stimulates the vagus nerve.
Foot massage: gentle or firm touch can assist in stimulating the vagus nerve.
Cold water face immersion: immerse your forehead eyes and at least 2/3 of both cheeks in cold water. This elicits the vagus nerve, decreasing heart rate, stimulating the intestines, and turns on the immune system
Eating fiber stimulates vagus impulses to the brain, slowing gut movements and making us feel fuller after meals.
Laughter: Having a good laugh lifts your mood, boosts your immune system, and stimulates the vagus nerve.

Drinking liquid with meals. Yes or No?

Diet experts have prattled on for years that downing a big glass of water right before or during a meal can help you eat less and thereby lose weight. Makes sense, too: Drinking more would seem to make you more full—and less likely to gorge on second helpings of dinner. But as it turns out, putting this advice into practice may have unintended consequences on your ability to optimally digest foods and absorb their nutrients, which isn't exactly a great trade-off, is it?

I first stumbled on the idea of not drinking water with meals in the new digestion health book Go With Your Gut. Author Robyn Youkilis recommends not drinking a half hour before meals and up to an hour after meals. If you absolutely must, she says, take small sips only to wash down food—otherwise, you risk diluting your stomach's reservoir of hydrochloric acid, which is essential to break down food properly.

your stomach likes to maintain an acidity level of 1 to 2 on the pH scale, which helps break down proteins, stimulates the release of digestive enzymes, aids in the absorption of vitamins like B12, and otherwise helps turns food into a slurry-like solution that makes digestion easier. But when you drink during meals, you slow down the entire process, which can lead to bloating and less-than-optimal digestion—and while, yes, research shows you may save yourself a few calories, you need to decide if it's worth the price.

Turmeric contains a powerful phytochemical called curcumin, which is prized for its powerful anti-inflammatory properties. Black pepper contains piperine, a compound shown to have an anti-cancer effect. Turmeric and black pepper are healthful on their own, and when combined, curcumin's bioavailability improves by 2,000%.

Tip: Add both spices in stews, salads, and soups, even in your smoothies.

Navigating the Supermarket Aisles

Let's talk about SLEEP.
While all stages of sleep are necessary for good health, deep sleep offers specific physical and mental benefits. During deep sleep, your body releases growth hormones and works to build and repair muscles, bones, tissue, and immune system functioning.
Tips on deep sleep:
1. Turn off the technology one to two hours prior to bedtime.
2. Lavender oil in the bath or in a diffuser has a soothing scent that has long been associated with sleep and relaxation.
Lemon balm oil has been used for centuries to address sleep issues, including restlessness and anxiety, and can help promote a sense of calm before bed.
3. Try a breathing exercise or a meditation to help put your thoughts at rest, before your body.
4. Eliminate caffeine from your diet, especially in the form of soft drinks and coffee.
5. Spend some time outside every day. Exposure to bright, natural light during the day, especially the morning light has been associated with better quality sleep and reduced feelings of stress.
6. Exercise! A daily fitness regime can help with sleep issues. Working out has been shown to reduce the time it takes to fall asleep and may improve the overall quality of sleep.

HOW IS YOUR SLEEP?

Eat food that grows in nature. It has energy of sun, moon and wind.

The main source of information is USDA food composition database.
The amount is specified per 100gram of the product.

So it has been awhile since i posted last. I have been busy with changes happening in my life. Here i am and i wanna write gratitude note. It always helps to bring a best of you for you and your love ones who need you.

I am grateful for this tray's colors and to be able to cook and get nourishment.
Grateful for my family and friends.Those who i missed a lot in Dubai.
Grateful to breath and be healthy and able to help my family grow.
Grateful to have amazing children.
I am doing the best i can in the now and i will never stop to learn and better myself.