Defacto Lifestyle Tips

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Orange/Yellow vegetables - Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.
Fact: People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.

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These are the Best Ways to Maintain a Clean Environment and Keep Germs Out of Your Home

Your home is supposed to be the place where you feel the safest and most comfortable.

1. Carry sanitizer or sanitizing wipes with you while out and about
2. Remove your shoes at the door-The transfer rate of bacteria from the shoes to clean tile is high from 90 to 99%.
3. Wash your hands when you come inside-Even if you’ve already sanitized your hands, nothing beats washing them for at least 20 seconds in soap and water.
4. Wipe down commonly used surfaces several times per day
5. Frequently clean high-traffic areas
6. Shower before you crawl into bed

By practicing these simple habits daily, you and your family can have peace of mind knowing that you’re doing everything you can to avoid illness.

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4 Tips for Eating Well with High Cholesterol
It doesn’t take a huge effort to start making heart-healthy food decisions. Especially when one has diabetes and high cholesterol, watching your diet is critical.

There are changes you can make to what you eat every day. We recommend that you talk to a certified diabetes educator or registered dietitian about changing how you eat.

4 tips to help you eat well when you have high cholesterol.

1. Trade Processed (Refined) Grains for Whole Grains
Since the body treats white rice, and baked goods, bread, and pasta made with white flour just as it does sugar, these foods are best replaced with a similar whole grain option.

2. Add More Fruits and Vegetables—Incorporate into Every Meal
We know you’ve heard it before but bears repeating: you can probably benefit from increasing the amount of fruit and vegetable servings you eat daily. All the dietary fiber in fruits and vegetables can help lower your blood cholesterol, increase your sense of fullness, and reduces the risks for many types of cancer, too. So try to build your meals around the fruits and vegetables.

3. Preparation Methods Matter So Cook with Olive Oil or Avocado Oil
Instead of cooking with those generic vegetable oils (corn, canola), switch to using olive oil, sunflower oil, and avocado oil, which contain heart-healthy monounsaturated fats.

4. Don't Confuse High Cholesterol Foods with High Blood Cholesterol
Science has evolved so that we now know that foods that are high in dietary cholesterol, like egg yolk, do not cause our blood cholesterol to rise.

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Fruit's health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, pigment anti-oxidants.
Research studies suggest that one may eat any servings of fruits daily. It is recommended to eat at least 2-3 servings of fresh fruits every day.

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5 Yoga Asanas for Knee Pain
Do you often complain about Knee pain?
Knee pain is caused due to weakened bones or injured tissues in your Knee joints. Following Yoga for Knee pain can prove to be beneficial in strengthening your joints and reducing the inflammation.
Best Yoga Poses for Knee Pain Comfort:
1. Bridge Pose:
The Bridge or Sethu Bandhansana is a best Yoga for knee pain, which helps instretching your knee joints and reducing the tension
2. Hero’s Pose:
Hero Pose or Virasana is an effective Yoga pose for reducing fatigue in your legs. It elongates the quadriceps and crushes synovial fluid into every nook and cranny of the knee joint.
3. Makarasana:
The Makarasana or Crocodile pose can reduce inflammation in joints and lower the spasms. It relaxes your knees and give you relief from pain. This is one of the easy Yoga asanas to reduce knee pain.
4. Chair Pose:
Chair pose or Utkatasana toughens your knees by pointing your quads and hamstrings, which, if tight, can lead to knee pain or even injury.
5. Tree Pose:
The tree pose or Vruksasana supports the calves and shins and is one of the best Yoga stretches for knee pain.

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Blue/Purple vegetable and fruits - Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anti-carcinogens in the digestive tract, and limit the activity of cancer cells.

Fact: Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.

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Healthy oatmeal cookies made with quinoa, flax, oats, and naturally sweetened with honey.

Ingredients
-4 tablespoons unsalted butter, melted
-4 tablespoons melted coconut oil
-6 tablespoons honey
-1 teaspoon vanilla extract
-1 large egg
-1 cup white whole wheat flour
-1/2 teaspoon salt
-1/2 teaspoon baking soda
-1 1/4 cup quick oats*
-3/4 cup cooked quinoa**
-1/4 cup ground flax seed
-1/4 cup chopped dried cranberries

Instructions
-Preheat the oven to 375.
In a large bowl, whisk together the melted butter, coconut oil, honey and vanilla.
-Beat in the egg, and whisk until homogenous.
In a separate medium bowl, stir together the flour, salt, baking soda, oats, cooked quinoa, flax seed and cranberries.
-Add the dry ingredients to the wet, and stir until combined.
-Scoop rounded tablespoons onto a cookie sheet, and press flat with your hands.
-Bake for 10 minutes, until the edges start to turn golden brown and the bottoms are golden brown.

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Cultures from around the world have loved herbs and spices for countless reasons—for seasoning, for inspiring, for enjoying.
Over the centuries, people have learned how certain roots, buds, barks, and leaves give their unique qualities to our food and tickle our taste buds. We’ve also figured out, in the long tradition of herbal healing, how these helpers from the plant world support our health.

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“Meditation is a process of lightening up, of trusting the basic goodness of what we have and who we are, and of realizing that any wisdom that exists, exists in what we already have. We can lead our life so as to become more awake to who we are and what we’re doing rather than trying to improve or change or get rid of who we are or what we’re doing. The key is to wake up, to become more alert, more inquisitive and curious about ourselves.”

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Discover the secret habits all happy people have in common, including the foods they eat and the choices they make.

Be More Social: After researching how extremely happy people differ from the rest of us, Martin Seligman, the founder of positive psychology, discovered one key ingredient “The one way in which they differ is they’re extremely social.” The size of your network doesn’t seem to make a difference—quality trumps quantity. Participate in activities you enjoy and build a strong support system.

Spend Wisely: Research results regarding the connection between money and happiness may not shock you—people with higher incomes are happier than those who struggle to get by. However, that doesn’t mean money itself can buy happiness—what matters is how people spend their money.

Prioritize Your Health: Happy people are healthy people, as studies indicate that happy people have lower rates of cardiovascular disease, have stronger immune systems and heal faster after injuries. To enhance your health, exercise often (brisk walking for 30 to 60 minutes a day can do a world of good) and stick to a healthful diet (for wise-eating tips, read “How to Eat Yourself Happy”).

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7 High Fiber Foods
These foods are high in fiber but low in carbs.
1-Lupini beans
2-Ground psyllium
3-Brussels sprouts
4-Artichokes
5-Wild blueberries
6-Garlic
7-Raw cacao powder

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Sweet Potato Bulgur Citrus Salad be strong and healthy!


-2 medium-sized sweet potatoes peeled or scrubbed and diced (about 1 1/2 lbs after preparation)
-1 tablespoon vegetable oil such as avocado or grapeseed
-2 teaspoons maple syrup optional
-Coarse salt and freshly ground black pepper
-1 1/4 cups bulgur wheat*
-1/4 cup olive oil
-1/4 cup freshly squeezed orange juice
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 small clove garlic finely minced or grated on a Microplane (optional)
-1/2 teaspoon salt
-Black pepper to taste
-1 cup finely chopped parsley
-1/2 cup finely chopped mint
-1/4 cup finely chopped red onion optional
-2 tablespoons orange zest


- Preheat the oven to 425F. Toss the sweet potatoes with the vegetable oil, syrup, a generous pinch of coarse salt, and a few turns of pepper. Place the potatoes on a lined baking sheet and roast for 35-40 minutes, or until very tender and gently caramelized, stirring them once halfway through cooking.

- While the potatoes roast, bring 3 1/2 cups water to boil. Add the bulgur and lower the heat to a simmer. Simmer for 8 minutes, stirring occasionally. Remove the bulgur from heat, cover, and let sit for 10 minutes. Drain any excess water from the bulgur and fluff the grain with a fork.

-Whisk together the olive oil, orange juice, lemon juice, red wine vinegar, garlic (if using), salt, and pepper.
-When the potatoes are ready, transfer them, along with the cooked bulgur, parsley, mint, red onion, and orange zest, to a large mixing bowl. Add the dressing. Toss everything well to combine, then taste the salad and adjust seasonings as needed. Serve.

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The Pilates Method of Body Conditioning is complete coordination of body, mind and spirit.
Pilates is more than just a workout. Any person who’s been doing it for at least a couple of months knows that Pilates doesn’t only sculpt your body but it also clears your mind and gives you energy and inner serenity!

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Defacto Lifestyle Tips updated their website address.

Why you should include the Green peas in your diet!

They have many essential vitamins and minerals that the body requires. Green peas are not high in calories, but they have protein. Compared to other vegetables such as carrots, peas have higher levels of protein.

Peas are a good source of dietary fiber, Vitamin A, iron, folate, thiamin, Vitamin C and manganese. They also have a high level of Vitamin K.

Eating green peas may improve digestion because they contain a large amount of fiber. Most people do not get enough fiber in their diets, and this has a negative impact on their digestive system.
Fiber is necessary for the intestines and keeps them healthy.
When peas are part of lunch or dinner, consider it a blessing.

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Full body at home workout time!💪
We’re going for 7 exercises, mixing some explosive movement with complete stillness and control!⠀
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💦 Alternating unilateral knee strikes (4 x 8 switches): driving hands and knees in real quick and staying tall throughout. Each set of strikes counts as 1 switch, and we want 8! ⠀
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💦 Bear squat hold switches (3 x 12 switches): complete stillness in both holds with speed in the switch! ⠀
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💦 Tricep extension crab hip thrusts (3 x 12): if you’re feeling strong on the first move, try out the second and aim to take the hips up as high as you can! ⠀
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💦 Standing supermans (3 x 8 per side): amazing for you core with some anti-rotational work coming from the imbalance 🙏 ⠀
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💦 Tricep extension crab hip thrusts (3 x 12): if you’re feeling strong on the first move, try out the second and aim to take the hips up as high as you can! ⠀
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💦 Lateral plank walks (3 x 8 switches): switching after 2-3 steps in each direction with a little shoulder tap before we switch directions 🙏 ⠀
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💦 Bird dog (3 x 14 total) ⠀
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💦 Corkscrews (3 x 12 total): our opposite hands and feet are tapping and we’re keeping the core tight throughout! ⠀
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Keep the good energy going through everything happening! 🌟



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Pineapple Paradise Spinach Smoothie

Ingredients: ¾ cup water + 2 cups frozen pineapple chunks (thawed) + 1 medium ripe avocado halved and pitted + 2 cups spinach + ½ cup ice cubes

Why it works: Putting spinach in your smoothie can benefit you in more ways than one. It can help improve glucose levels in those with diabetes, lower your risk or cancer, improve bone health, and deliver minerals and vitamins that you need every single day. Blended together with some fruit, you get a sweet smoothie that is chock full of nutrients.

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Good Sleep Is very Important for your health!

What the researchers concluded is that sleep has links to several brain functions, including concentration, productivity and cognition.

Sleep needs vary from person to person, depending on their age. As a person ages, they typically require less sleep to function properly.
According to the CDC, the breakdown is as follows:
-Newborns (0–3 months): 14–17 hours
-Infants (4–12 months): 12–16 hours
-Toddler (1–2 years): 11–14 hours
-Preschool (3–5 years): 10–13 hours
-School age (6–12 years): 9–12 hours
-Teen (13–18 years): 8–10 hours
-Adult (18–60 years): 7-plus hours
-Adult (61–64 years): 7–9 hours
-Adult (65+ years): 7–8 hours



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Design workouts that target your Abdominal muscles.

-Tips for Designing an Effective Abdominal Exercise Routine

Select 5 to 10 exercises that combine:
1-Spinal flexion:
-Ab Crunch on an Exercise Ball
-Long Arm Crunch
-Reverse Crunch
-Basic Crunch
-Captain's Chair

2-Rotation:
Bicycle Crunch
Seated Oblique Twists with Medicine Ball

3-Extention:
-Supermans
-Back extensions
-Bird dogs

4-Stability:
-Plank
-Side Plank
-Reverse planks
-Bridge exercises
:) Perform 10 repetitions of each exercise and move to the next exercise.
Change your exercise routine every 2 to 3 weeks

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Asparagus is a delicious and versatile vegetable that’s easy to incorporate into your diet. Add it to salads, frittatas, omelets and stir-fries.

The best of all is that Asparagus has a number of features that make it a weight-loss friendly food. It’s low in calories, high in water and rich in fiber.

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Let's travel with food!
We go to Italy for cooking the best lunch, Spaghetti alla bolognese!

Ingredients
-1 tbsp olive oil - extra virgin
-2 onion/s - diced
- 2 clove/s garlic - finely chopped or crushed
-500 g beef mince - or turkey or chicken mince (see below for vegetarian)
-2 bay leaf/s
-1 tsp dried rosemary - or 2 tablespoons of fresh
-1 tbsp dried oregano
- 1 carrot/s - grated
-1 zucchini/s - grated
-1 stick/s celery - finely chopped
-75 g mushrooms -sliced (or processed if mushroom fussy) (1 cup)
-700 g tomato passata (puree) - or you can use 5-6 vine ripened tomatoes, diced on a plate to keep the juice
-1 bunch fresh basil leaves - roughly chopped
-300 g pasta - of your choice (I love rice, quinoa spaghetti)

Method
-In a large pan or a pot with a lid, sauté onions and garlic in a tablespoon of olive oil over a low to medium heat, for a couple of minutes until they start to soften, but not brown.

-Add the mince (or lentils) and bay leaves, dried rosemary and oregano and cook until it just starts to brown (about 5 minutes) then add the vegetables, tomatoes (and tomato paste if using).

-Place the lid ajar the pan. Simmer until the sauce starts to thicken, minimum 30 minutes. The longer you can let it simmer, the richer the sauce will become.

-Turn off the heat and stir in the basil. Serve with al dente spaghetti.

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It does not matter how slowly you go as long as you do not stop...


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at for prolonged periods of time can pose a significant challenge for remaining physically active.

Sedentary behaviour and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals.
Self-quarantine can also cause additional stress and challenge the mental health of citizens.
Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.

Walk. Even in small spaces, walking around or walking on the spot, can help you remain active. If you have a call, stand or walk around your home while you speak, instead of sitting down. If you decide to go outside to walk or exercise, be sure to maintain at least a 1-meter distance from other people.

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“Tea began as a medicine and grew into a beverage”
Here are 6 reasons why drinking jasmine tea is great for your health.

1. Bursting with antioxidants- Jasmine tea is high in polyphenols that act as antioxidants in your body.

2-Drinking jasmine tea may help you lose weight by speeding up your metabolism.

3-Jasmine tea polyphenols may help protect against heart disease by preventing LDL (bad) cholesterol from oxidizing and potentially clogging your arteries.

4-Promotes good oral health

5-Jasmine tea contains caffeine and L-theanine, which may help keep you more alert and vigilant. Plus, it may improve short-term memory.

6-May protect against Alzheimer’s and Parkinson’s disease

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Let's start with an expression from Jane Austen “Ah! There is nothing like staying at home, for real comfort. ”

Let's be as calm as possible these days and enjoy in the best way ... Another our suggestion is to have a good time reading:

The Best Books to Read in Quarantine:
1-Pride and Prejudice by Jane Austen
2- The Decameron (Penguin Classics) by
Giovanni Boccaccio
3- A Journal of the Plague Year by Daniel Defoe
4-The Plague By Albert Camus
5- Feed by Mira Grant
6- Severance by Ling Ma

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Lock-down exercise: you can do while stuck at home due to COVID-19

The “total body” exercises involving all main muscle groups, which anyone can do at home:

-Two series of 20 Jumping Jacks (on-site jumps with synchronized leg and arm spreading and closing)
-Two series of 15 crunches (abdomen strengthening)
-Two series of 15 forward flexes (lower back muscle strengthening)
-Two series of 10 rowing exercises using dumbbells and slight forward flexion (back muscle strengthening)
-Two series of 8 push-ups (pectoral muscle strengthening – knees to floor for beginners)
-Two series of 8 sitting/standing hand-weight lifts (shoulder muscle strengthening)
-Five minutes of treadmill training or stationary/reclined bicycle
-Three series x 15 squats (lower limb strengthening)
-20 minutes treadmill training
-Final stretching and relaxation.

Make sure to avoid overload and adapt exercise intensity to individual ability and fitness level. It is also important to monitor your health before, during and after exercising.

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To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear"
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is the most important meal of the day, may sound like an old wives' tale at this point, but some time-honored beliefs are worth the hype.

AVOCADO EGG BREAKFAST TOAST

INGREDIENTS
-2 1/4 inch thick slices of your favorite artisan bread (I used Como bread), lightly toasted
- 1 ripe avocado, mashed
- 3–4 heirloom tomato slices
- 2 medium eggs
- Handful of microgreens
- Fresh dill and cilantro, roughly chopped
- Chili flakes, ground black pepper to garnish
- Butter or extra virgin olive oil for sunny side up eggs

INSTRUCTIONS
Spread avocado on top of the toasted bread.
Layer with tomato slices, microgreens, and herbs.
Heat 1 tablespoon of butter or olive oil in a non stick pan over medium low heat. Gently crack eggs into the pan, making sure to keep them separate. If there is any sizzling or bubbling, turn down the heat a little bit. Cover the pan and cook for 3 minutes, until the whites of the eggs are set.
Remove eggs from the pan and place on each avocado toast. Top with any remaining herbs and sprinkle with chili flakes and fresh ground black pepper. Serve immediately.

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