Tag: mindfulness

Arthur Prelle manage your snackiing

Manage your Snacking

Arthur Prelle manage your snackiingFor many individuals, the urge to grab a snack is often born of boredom or sloth, and not necessarily the need to take in more energy. Americans by and large use food as a means of entertainment, from dates to enhancing the quality of a movie-going experience. However, mindless eating can quickly lead to sneaky weight gain since snackers may put food in their mouths less than consciously. If you’re trying to get healthy, catching yourself with your hand in the cookie jar and finding other ways to cure your boredom could lead to almost instant weight loss. Here are some ways to monitor your actual hunger.

Actually determine if you’re hungry. Figuring out why you find yourself reaching for a fresh bag of Doritos will help you determine how to end the habit. Every time you consider snacking, go through a little checklist in your head: when was the last time you’ve eaten? When is the next time you plan on eating a meal? Has your tummy rumbled recently? Taking stock of what your body really needs will help you determine whether you need to take in some energy in the form of food.

Drink some water and then wait a little bit. Sometimes, all you need to do is perform the act of putting food in your mouth and see how your body reacts. If you’re bored, drinking water will suppress the urge to eat as it gives your hands and lips something to do. If you’re hungry, though, all that liquid in your tummy will exacerbate the hunger, and you’ll know that it’s time to refuel.

If you are indeed hungry, opt for a healthful, low calorie snack. As I’ve written about before, there are ways to “trick” your body into opting for more healthful snacks. For example, most people leave their junk foods on the counter and keep their fruits in the refrigerators, so naturally, when you get the urge to snack, you’ll reach for the foods your eyes rest on. Try instead to keep your healthful snacks in plain sight and make your junk food more inconvenient.

If you find yourself hungry a lot, re-evaluate your meals and eating schedule. You may be eating calorically-dense meals that your body burns through quickly. Breads, for example, don’t keep you full the same way that proteins do, so carb-heavy diets will results in more frequent snacking. Instead, opt for more smaller meals full of proteins to keep you full.

If you’re bored, do something more productive than eating. If the issue is boredom, there are nearly infinite cures to that particular issue. One blogger wrote that she paints her nails — that way, her hands are busy and her nails are too wet to reach into a bag of salty, oily snacks. Others suggest hopping on the phone with a friend, taking a walk, chewing on ice, or cleaning your house.

Arthur Prelle Healthy Summer Desserts

Healthy Summer Desserts

Arthur Prelle Healthy Summer DessertsMaple Berry Parfait: This parfait is a simple and attractive way to enjoy seasonal berries. The maple syrup sweetens the fruit in a delicious, healthful way.

Balsamic Strawberries with Ricotta Cream: This dish is as classy as it is simple. The balsamic vinegar brings out the flavor in the strawberries, and the ricotta cheese is cool and lightly sweet.

Sorbet: This unbelievably simple sorbet uses only three ingredients with marvelous results. The recipe suggests strawberries, but you can use any fruit you like. I’d recommend making a double recipe and storing some in the freezer for later. Bonus: for a dairy-free option, you can simply replace the yogurt with silken tofu.

Sautéed Grape Napoleons: If you’re really looking to impress, this sophisticated dessert uses crispy phyllo dough, tangy goat cheese, and sweet port to create a delicious, complex dish.

Cherry-Hazelnut Cake with Streusel Topping: This cake is fantastic for coffee with friends or an afternoon picnic. It’s sweet, hearty, and absolutely satisfying.

Grilled Bananas: If you’re having a barbeque, slap a couple of bananas, halved the long way, on the grill before closing up shop. The caramelized bananas are surprisingly sweet, easy, and about as healthy as you can get. The recipe here suggests using creme fraiche and fresh berries to garnish, but you can throw on nuts, balsamic vinegar, or anything else you like.

Chocolate Raspberry Tofu Pie: This decadent pie gets its rich, silky texture from tofu–but no one will need to know. Easier than it looks and healthier than you’d expect, this is a great pie for family get-togethers.

Blueberry-Lavender Pops: Who knew ice pops could be so classy? These pops use plain yogurt for an almost ice cream-like texture, and sweeten almost entirely with fruit and honey. The recipe makes ten, so you can have them in the freezer for whenever you get a craving for something cold and sweet.

Chocolate Mousse Pie: If you’re craving chocolate, chef Bobby Deen’s chocolate mousse pie is only 244 calories per slice. By using dark chocolate and low-fat milk, it stays light while maintaining a delicious, rich, chocolate cake. Plus, you don’t have to bake it! A great way to impress guests.

Cantaloupe-Balsamic Sorbet: Because you can never have too many types of sorbet. This creamy dish is slightly more complicated than the previous one (although still incredibly easy!) but it makes up for the extra five minutes by being unbelievably low calorie and delicious.

Thai Fruit Salad: For something delightfully different, this simple tropical fruit salad combines mango, pineapple, coconut milk, and just a little bit of hot sauce to create something sweet and slightly spicy.

Arthur Prelle | Every Man Should Do Yoga

Every Man Should Do Yoga

Yoga is all the craze these days, with instagram brimming with fit young adults posing in parks, at tourist landmarks, and in modern-rustic studios. You’ll notice pretty quickly, though, that it’s almost all women. Visit any local yoga studio and the vast majority of the students are women in skin-tight artisan yoga outfits, with perhaps a scant man here or there. I can tell you from personal experience, though, that men should absolutely practice yoga, as the benefits far outweigh the temporary embarrassment of being the only man in a yoga studio. Here are all the benefits that yoga can bring to the male body.

Yoga relieves stress. Your workday can include lots of stressed that you keep bottled up with no healthy way to relieve it. By practicing yoga, though, men can turn inwards and employ relaxation techniques that release stored up tension and induce a calmer mood overall.

Yoga improves balance. Many yoga poses require you to stand on one leg, on your toes, on your hands, and in some advanced cases, on your head. For many of us who spend all day seated at desks or doing the same workout routine over and over, yoga stretches and strengthens muscles that don’t get the attention they deserve, thus balancing out the fitness of your whole body.

Yoga improves flexibility & range of motion. Whereas standard reps and cardio increase brute strength, yoga taps into and stretches underutilized muscles that have been barriers to success in other training. Jay Cutler, a former NFL quarterback and modern-day bodybuilding champion, credits yoga for stretching sinews that allowed him to bench press heavier weights.

Yoga sharpens your mind. The introspection that is core part of practicing yoga actually improves cognition. In a 2013 study, researchers found that those who practiced yoga performed significantly better on cognitive agility tests than those who did nothing and those who performed aerobic exercises.

Yoga improves breathing and stamina. A 2012 study from the International Journal of Yoga indicated that regular yoga can help alleviate Chronic Obstructive Pulmonary Disease, which makes it increasingly difficult to breath. A subsequent study in 2015 found that yoga can also help alleviate the ailments associated with coronary artery disease.

Yoga keeps your body clean. Much of the twisting and contorting that yoga imposes on the body are known to help the body excrete unwanted matter and toxins. Furthermore, regular yoga permeates the rest of your life and makes you more conscious of what you eat, how long you sit, and how much water you’re drinking, all of which improve the chemical composition and purity of your body.
Women have had a monopoly on yoga for much too long. For the sake health, fitness, and mind, men should jump on the yoga bandwagon sooner rather than later.

Winter Camping

Winter Camping

QuoteIf you’re a camping enthusiast, there’s no need to quit going on adventures just because of the cold weather. In fact, you may enjoy the solitude of your campsite more away from peak camping times and be able to explore deeper peace of mind. If you plan on continuing to camp throughout the winter months, make you’re prepared, informed, and warm.

The cardinal rule of camping at any time but during winter in particular is never to go alone. In case of a medical emergency, a planning error, or some other unforeseen incident, it’s important to have someone with you. It’s a bit of a tough sell to convince someone to join you on a winter hike, but there’s some fun angles and rhetorical gymnastics that may persuade some people. Sell the riskiness to your friends who crave adventure. Sell the “it’ll make a great story” aspect to your creative friends. Sell the “cool winter camping technology” bit to your gearhead buddies or techies. No matter how you try to convince people, the end goal is a buddy to accompany you on a tiring and rewarding journey through the wilderness.

Speaking of winter camping technology, there are some essentials you don’t want to leave home without for your trip. At the most basic, you need to stay protected from the weather, know where you are, and pump your body with nutrients and calories. Staying protected from the cold calls for heavy-duty down jackets, wool socks, goggles, and moisture-wicking garments. If there’s snow, you’ll be fighting an additional enemy — the sun. Keep sun-block, lip-balm with SPF, and sunglasses on hand if you’ll be in the snow.

It’s also important to research the place you’re going and the weather when you’re going. Depending on where you’re going, you may have more or fewer safety nets in case of emergency regarding shelter, rangers, or “escape routes.” Knowing the terrain, flora, fauna, and general feel of your location will help you decide what kinds of equipment you’ll need and how rigorously you’ll need to prepare physically and mentally for what your trip holds.

When it comes to equipment, every trip is going to vary, but some of the staples are timeless, including sleeping bags, tents, thermoses, fire starting equipment, etc., but you don’t have to break the bank to make sure your bases are covered and you’ll be safe on your trip. There are some websites full of life hacks that include using windshield reflectors to maintain some heat and adding large keyrings to zippers to make them easier to pull up while your hands are in gloves. Some companies also offer the ability to rent camping gear rather than buying it, since it can be pricy.

Eric Larson, professional outdoorsman, recommends adding 40 grams of butter to each meal to get in plenty of calories. In addition to keeping your body supplied with plenty of calories, Larson names the arch enemy of the winter camper: sweat. Your body can still sweat while hiking in the dead of winter, and the moisture on your body will make you feel all the colder as it tries to evaporate. To counteract this, Larson suggests preventing sweat in the first place. If you feel yourself getting warm, stop and cool down. If you can’t catch the sweat in time, though, unzip your jacket and let your boot liners dry. Even in your sleep, it’s important to avoid sleeping with your face in the pillow so you don’t lose insulation from the moisture you create from your breath. The key is to avoid moisture at all costs.

As long as you’ve taken the time to plan, collect the necessary items, and thought through your in-case-of-emergency protocol, wintertime hiking and camping will prove a mind-cleansing adventure that you’ll remember for a long time to come.