RINGA 360ºHealth

Positive Affirmations are simply, positive phrases or statements used to challenge negative or unhelpful thoughts. For example, My mind is focused on getting things done, I am brave, My health is getting better every day, I am proud of my accomplishments.
Consciously or not, most of us have negative thoughts or self-talk going through our minds every day. You can choose positive affirmations to combat these often subconscious negative patterns and replace them with more positive adapted narratives to rewire your brain.
If you don’t relate to the self-negative talk, you could benefit from simply using positive affirmation to self-motivate, encourage positive changes in your life, or boost your self-esteem.
Practicing positive affirmations is very simple, and all you need to do is pick a phrase and repeat it to yourself.
The good news is that the practice and popularity of positive affirmations are based on widely accepted and well-established psychological theory. They do require regular practice if you want them to rewire your brain and have a long term changes to the ways you think and feel.
You can do this daily or few times a day. There are also great apps out there to remind you and help you. One such is the app I AM that I personally use myself, I find it very helpful and heart-warming that every hour a positive affirmation pops up on my phone.

AVOCADO LIME RAW CAKE
Please note I always go for organic option or locally grown in all my recipes when possible.

🌱Base
1,5 dl Almonds
3 dl Roasted coconut flakes
8-10 Medjool dates (without stones)
1-2 tsp Coconut oil, preferably MCT oil
Rind of one lime
Salt

🌱Filling
5-6 Avocados
8 limes (original recipe has 6)
3/4 dl Maple syrup
1 tsp vanilla or vanilla extract.
Salt
Rind of one lime

How to do it.

Base
Put almonds and the roasted coconut flakes in a food processor and grind for about 20 seconds.
Add the rest and mix until it sticks together.
Put a baking paper in a cake pan with removable bottom.
Spread tStore in fridge while you make the filling.

Filling
Put all the ingredients in a blender or food processor and blend until it´s like silk. I recommend you don’t put in all the lime juice or the maple syrup so that you can find the right taste for you.

Decoration, lime rind.
Poor the filling onto the baking pan.
Put the cake in the fridge over night or in the freezer.

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

Lime juice – Vitamin C, antioxidants and other nutrients. They may boost immunity and promote a healthy skin.

Almonds have an impressive nutrient profile, they are a source of fibre. They contain healthy monounsaturated fats, protein. They are a great source of Vitamin E and Magnesium. They also contain manganese, copper, vitamin B2 and phosphorus.

Dates contain several vitamins and minerals, like potassium, magnesium, copper, iron, vitamin B6 and Manganese. They are high fibre and antioxidants but contain high calories cause they are a dried fruit.

Coconut meat is particularly high in saturated fat and fibre. It also contains variety of minerals, including manganese, copper, selenium, phosphorus, potassium and iron.

Coconut oil contains medium chain (MCT) and long chain fatty acids. It´s the type of fat your body metabolizes differently than most other fats. MCT´s are responsible for many of the health benefits of coconut oil. Coconut oil may have antimicrobi

The GI JOE FALLACY
Dr. Laurie Santos and Dr. Tamar Gendler professors at Yale University.

While there may be some domains where knowing is half the battle, there are many more where it is not. Recent work in cognitive science has demonstrated that knowing is a shockingly tiny portion of the battle for most real world decisions. You may know that $19.99 is pretty much the same price as $20.00, but the first still feels like a significantly better deal.

So when we want to change our behaviour we have to move beyond simply „knowing“ to looking at our environment and situations, our emotional regulations our habit formation and our deep practice.
We need to act on what we know to change, it’s not enough to know.

GREEN of the DAY every DAY

If you need a pick me up or simply crave your greens. This fibre rich nutrient dense smoothie will do its magic and make your day. It is immune strengthening, anti-cancer, antimicrobial and will boost your detoxification and help balance your blood sugar levels. On top of all that it is super simple to make.
Ingredients in amount of your liking, I did this one the following way, adding water and Ice.

1 cup Spinach – vitamins K, A, C, folate, magnesium, manganese, iron and B12
2 x Lime juice – Vitamin C
2 stems Broccoli is a great source of vitamins K and C, a good source of folate and also provides potassium and fibre.
Handful of Mint is a good source of manganese, copper and vitamin C. Mint also contains vitamins and minerals including vitamins A, B-6, C, E, and K, beta carotene, folate and riboflavin and the minerals calcium, iron, potassium, magnesium and manganese. Fresh mint is a powerful antioxidant
2 cm of Ginger – loaded with nutrients and bioactive compounds. Research has found many health benefits from ginger apart from it being a most delicious spice. It’s known for anti-inflammatory and antioxidant properties, it may reduce muscle pain and sourness, lower blood-sugar to name few.
½ Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

SLEEP

I’ve dived into the science of sleep, interest initiated by my mentor Eoin Lacey I have found good tips on how to get a better restorative sleep. I’ve also learned a lot from my clients on what works and what not We are all different and not the same so everyone must find what fits them the best The importance is to get a good night sleep and create your own routine around it for it to serve you the best. What is written here on sleep is far from being exhaustive

The research and science of sleep show that sleep deprived individuals have lower immune function resulting in higher risk of Cancer, heart attacks, Alzheimer, diabetes, metabolic disease, hormonal dysfunction and shorter life.
Sleep plays an enormous role in brain activity and is fundamental for learning, long and short term memory.
Unfortunately sleep does not work like a bank account, you cannot deposit or take out on credit and pay up for it later. Sleep is really something you have to give full attention on getting 7-9 hours of sleep every night

Similar to an unbalanced diet in which you only eat carbohydrates and are left malnourished by the absence of protein and fat Not getting NREM or REM sleep for your brain, both of which serve critical, though different, brain and body functions. Results in myriad of physical and mental ill health as I have mentioned above.

In short there are two stages of sleep NREM non rapid eye movement and REM sleep is characterised by random movement of the eyes, low muscle tone throughout the body and vivid or lucid dreaming. During a typical night sleep you go through 4-5 periods of REM sleep. The first REM episodes short in the beginning of the night and longer towards the end. NREM is in 3 stages N1 and N2 typically called light sleep and N3 is deep sleep where it’s really difficult to wake you up.

Please mind your sleep and find your own routine
Sleep well and stay healthy

Reference
Eoin Lacey www.eoinlaceyeducation.com Brilliant 14 day fix your sleep routine

Why we sleep, Matthew Walker
Boundless Ben Greenfield

What you give your attention to grows stronger in your life weather the attention is towards the negative or the positive. What you practice grows stronger. Choose wisely.

CHARACTER STRENGTHS

Character Strengths are the positive parts of your personality that impact how you think, feel and behave. Scientists have identified 24 character strengths that you have the capacity to express. By taking the VIA Survey, you will discover your unique profile of strengths.
Knowing and applying your highest character strengths is the key to you being your best self.
www.viacharacter.org

Signature Strengths are those character strengths that are most central to who the person is and that best capture their uniqueness or essence. They are more likely to be more energising to use and more natural to express than other character strengths. These are your top 5-7 on your VIA character strength test.

Happiness Strengths, several studies have shown a correlation of handful of character strengths to correlate with life satisfaction and happiness. Those strengths are Zest, Hope, Love, Gratitude and Curiosity.

Lower Strengths or lesser or bottom strengths, these appear at the bottom 4-7 of the 24 character strengths one has. These are not viewed as weaknesses but rather as undeveloped, unrealised, not as valued or less used as other strengths in the profile.

References from www.viacharacter.org
Character Strengths interventions, A field Guide for Practitioners, Ryan M. Niemiec

Beetroot smoothie bowl
Enjoy this lovely nutrient dense, beetroot smoothie bowl is great for breakfast, keeping you blood-sugar low and stable.

This Beetroot smoothie bowl is packed with complete source of proteins, numerous fatty acids, high fibre, rich in vitamin C, B vitamins, Magnesium, Calcium, selenium, potassium, iron, phytoestrogens, antioxidants and beta Carotin and more.

No need to panic if you don’t have all the ingredient, simply add some healthy single ingredient food (preferably organic og locally grown) of your liking and enjoy!
Just make sure to make enough, your family will want some too

Beetroots - high in fibre, vitamin C and folate
Spinach – vitamins K, A, C, folate, magnesium, manganese, iron and B12
Raspberries – vitamin C, fibre and some calcium, iron and magnesium
H**p seeds - are a complete source of proteins are rich in numerous fatty acids omega3,6 and 9, calcium, iron, magnesium, zinc, potassium and mixed B vitamins.
Golden flaxseeds - protein, fibre, fatty acids, phytoestrogens for hormonal balance.
Pumpkinseeds – fibre, protein, omega3, iron, selenium, calcium, B vitamins and Beta carotene (body converts to vitamin A)
Maca-powder – Peruvian gingsen, is said to benefit energy, vitality, endurance, libido, anxiety, stress and hormonal balance.
Lime – Vitamin C
Ginger – loaded with nutrients and bioactive compounds. Research has found many health benefits from ginger apart from it being a most delicious spice. It’s known for anti inflammatory and antioxidant properties, can treat nausea, especially morning sickness, it may reduce muscle pain and sourness, lower blood-sugar to name few.
Pea Protein – quality protein. Great option those who are gluten, dairy free, hypoallergenic and for Vegans.

Kale bowl. Good breakfast choice. Healthy fats, quality protein and nutrient dense greens. You can play around with your ingredients but always make sure they are single ingredients, organic and free of pesticides, preferably locally grown and non GMO.

Multiple proven benefits OF your overall Well-being
We all know that physical activity and exercise can improve overall health and has long term health benefits no matter your age. * It has proven to reduce the risk of developing several diseases like type 2 diabetes, cancer, cardiovascular disease, hypertension, metabolic syndrome, depression to name A few. The proven benefits have also BEEN shown to impact your neurotransmitters, improve your cognition, learning, bone density, sleep, healthy weight, hormonal balance, ageing, anxiety, addiction, stress, happiness and overall well-being.
Make sure you get up and move every day. Find what you truly enjoy to make the benefits even greater. * You can fit IT into your daily lifestyle, dancing, biking, strength training, yoga, tennis, swimming, walking, running, canoeing, hiking. Block the time for it, put it into your routine and it becomes a part of your happy life. Just do what it takes. It’s good to feel good.

Dinner rich in proteins, fats and nutrient packed green salad. Lamb chops, marinated in garlic and rosemary. Salat 🥬 spinach, rucola, red cabbage, red onions. Dressing 🥣 olive oil, balsamic vinegar, mustard, framboise vinegar, Himalayan salt.