Positive Pulse Wellness

15/09/2022

Practicing positive thinking every day
If you tend to have a negative outlook, don't expect to become an optimist overnight. But with practice, eventually your self-talk will contain less self-criticism and more self-acceptance. You may also become less critical of the world around you.
When your state of mind is generally optimistic, you're better able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.

16/08/2021

THE BENEFITS OF DRINKING WATER

INCREASED BRAIN POWER The crucial benefit of drinking more water is that it enhances brain power. Since our brain is made of 73% water, drinking water helps one to think, focus, concentrate and stay alert. As a result, your energy levels will also improve.
BOOSTS IMMUNITY A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
PROMOTES HEALTHY WEIGHT MANAGEMENT Water aides in the removal of fat by-products and also helps you feel more full. Not only does this act as a natural appetite suppressant, but it can also improve your metabolism. Also, you're less likely to gain weight when you drink a couple of glasses of water before a meal rather than eating the basket of bread.
FLUSHES OUT TOXINS Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s.
PREVENTS CRAMPS & SPRAINS Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely

HOW MUCH WATER SHOULD WE DRINK ?
We get about one fifth of the water we need from food and the rest from drinking fluids. The body gets rid of water throughout the day through breathing and sweating, as well as by going to the toilet.
As a general rule, men need about 10 cups of fluids every day and women need about 8 cups (add another cup a day if you are pregnant or breastfeeding). Babies need 0.7 to 0.8 litres of fluid a day from breast milk or formula, while children need between 4 cups (for 1-year-olds) and 6 to 8 cups a day (for teenagers). In Australia, 1 cup is equivalent to 250ml.
You can get water from any fluids — including tea and coffee, fruit juice and soft drinks. But be careful how much of these you drink since they can make you put on weight, damage your teeth and have an unwanted stimulant effect.

16/08/2021

SLEEP
Sleep is one of the major parts of the puzzle for a healthy life. A
proper nights sleep ensures better concentration, stress relief, improves immune function and tissue rebuild time. However, hectic
work schedules often disrupt an employees’ normal sleep cycle.
These poor sleeping cycles are responsible for various physical
and mental health issues such as depression and anxiety. As well
as, it also leads towards stress giving rise to stroke and other
heart diseases.
BENEFITS OF PROPER SLEEP BETTER BRAIN FUNCTION
Sleeping is directly linked to our brain function. Just like our body,
the brain requires rest too. A perfect sleep ensures normal brain
functioning. It mitigates the risk of various mental illnesses arising
due to improper sleep schedule or lack of sleep.
LOWER STRESS LEVEL Nothing can be a much better remedy
for stress rather than a good sleep. Maintaining a good sleeping
pattern can help lower down the stress level. This again has a
positive impact on the cardiovascular health of an individual reducing the chances of chronic heart diseases.
MUSCLE REPAIR We may be resting while we sleep but our body
is actively involved in repairing damaged tissues and cells during
this time. Cells produce a high amount of protein molecules which
are the important blocks for muscle repair during sleep.
MAKES ONE MORE ATTENTIVE A perfect sleep adds fuel to our
body by re-energizing it for the next day. Repeating the same
tasks actively every day can ensure a good sleep every night.
Thus, making one feel fresh and energetic each and every day.

17/06/2021

What is one serve of Fruit and Veg
What if you eat a bowl of salad? Or a carrot? Or a few spoons of peas? What makes a serve?
It varies for different types of fruit and vegetables. Here’s a guide.
One serve of vegetables is...
A serve of vegetables is 75 grams or:
• ½ cup cooked vegetables
• 1 cup raw vegetables
• ½ cup cooked dried or canned beans, peas or lentils
• ½ cup sweet corn
• ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)
• 1 medium tomato
One serve of fruit is...
A standard serve of fruit is 150 grams of fresh fruit or:
• 1 medium apple, banana, orange or pear
• 2 small apricots, kiwi fruits or plums
• 1 cup diced or canned fruit (with no added sugar)
Or only occasionally
• ½ cup (125mL) 100% fruit juice no added sugar
• 30g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas)
Ref: https://livelighter.com.au/The-Facts/Eat-Brighter/Eat/How-much-do-you-need-each-day

15/06/2021

BEFEFITS OF POSITIVE THINKING

You have probably had someone tell you to "look on the bright side" or to "see the cup as half full." Chances are good that the people who make these comments are positive thinkers. Researchers are finding more and more evidence pointing to the many benefits of optimism and positive thinking.

Such findings suggest that not only are positive thinkers healthier and less stressed, they also have greater overall well-being. According to positive psychology researcher Suzanne Segerstrom, "Setbacks are inherent to almost every worthwhile human activity, and a number of studies show that optimists are in general both psychologically and physiologically healthier."1

Benefits of Positive Thinking
Even if positive thinking does not come naturally to you, there are plenty of great reasons to start cultivating affirmative thoughts and minimizing negative self-talk.

How to Practice Positive Thinking
Stress Relief
When faced with stressful situations, positive thinkers cope more effectively than pessimists. Rather than dwelling on their frustrations or things that they cannot change, they will devise a plan of action and ask others for assistance and advice.

Pessimists, on the other hand, simply assume that the situation is out of their control and there is nothing they can do to change it.

Increased Immunity
In recent years, researchers have found that your mind can have a powerful effect on your body. Immunity is one area where your thoughts and attitudes can have a particularly powerful influence.

In one study, researchers found that activation in brain areas associated with negative emotions led to a weaker immune response to a flu vaccine. Researchers Segerstrom and Sephton found that people who were optimistic about a specific and important part of their lives, such as how well they were doing in school, exhibited a stronger immune response than those who had a more negative view of the situation.2

Improved Wellness
Not only can positive thinking impact your ability to cope with stress and your immunity, it also has an impact on your overall well-being, including a reduced risk of death from cardiovascular problems, less depression, and an increased lifespan.3

While researchers are not entirely clear on why positive thinking benefits health, some suggest that positive people might lead healthier lifestyles. By coping better with stress and avoiding unhealthy behaviors, they are able to improve their health and well-being.

Better Resilience
Resilience refers to our ability to cope with problems. Resilient people are able to face a crisis or trauma with strength and resolve. Rather than falling apart in the face of such stress, they have the ability to carry on and eventually overcome such adversity.

It may come as no surprise to learn that positive thinking can play a major role in resilience. When dealing with a challenge, optimists typically look at what they can do to fix the problem. Instead of giving up hope, they marshal their resources and are willing to ask others for help.

Fortunately, experts also believe that such positivism and resilience can be cultivated. By nurturing positive emotions, even in the face of terrible events, people can reap both short-term and long-term rewards, including managing stress levels, lessening depression, and building coping skills that will serve them well in the future.
Ref: https://www.verywellmind.com/benefits-of-positive-thinking-2794767

11/06/2021

Healthy lunchbox Ideas
Healthy Vegetarian Caesar Salad
Ingredients
2 slices wholemeal bread
Olive oil spray
½ Lebanese cucumber, sliced
4 eggs, soft boiled, peeled & halved
2 baby cos lettuce, leaves only
12 cherry tomatoes, halved
2 tbsp Parmesan cheese, shaved
1 cup our Healthy Caesar dressing (see recipe)
Healthy Caesar dressing
1 clove garlic, crushed
2 tbsp Parmesan cheese, grated
¼ cup egg mayonnaise
¾ cup Greek or natural yoghurt
2 tsp lemon juice
1 tsp Dijon mustard
Cracked black pepper
Method
Pre-heat the oven to 190oC and line a baking tray with baking paper.
Cut the bread into 2.5cm cubes and place on the baking tray. Spray with olive oil spray and bake for around 20-25 mins tossing halfway through, until the croutons are crispy.
To assemble, fill four dinner bowls with cos leaves. Top with the halved cherry tomatoes, croutons, cucumber, and a few shavings of parmesan. Finish with the boiled eggs and Healthy Caesar dressing, and serve immediately.
Healthy Caesar dressing
Add the garlic and Parmesan to a mini food processor. Blitz until finely chopped. Add the mayonnaise, yoghurt, Dijon mustard, lemon juice and black pepper to taste, and blitz again until well combine

11/06/2021

HOW MANY CALORIES ARE YOU DINKING ?

11/06/2021

Alcohol and cancer risk
Drinking alcohol is a cause of cancer.
The world-leading cancer agency - the International Agency for Research on Cancer (IARC) - has classified alcoholic drinks and the chemical present in these drinks (ethanol) as a Group 1 carcinogen, which means there is no doubt that it causes cancer.
There is strong and convincing evidence that alcohol can lead to seven types of cancer.

It is estimated that 3,500 cases of cancer are due to alcohol use in Australia each year. In WA in 2015, 193 people died from alcohol-related cancer.
When it comes to cancer risk, there is no safe level of drinking. It's not just heavy drinking that increases your cancer risk. Even drinking small amounts increases the chance of developing cancer. The more you drink, and the more often you drink, the greater your risk.

03/06/2021

THIS IS WHAT WILL HAPPEN TO YOUR BODY IF YOU EAT OATS EVERY MORNING
What really happens to your body if you eat oats every morning
Breakfast is the most important meal of the day. Your body has fasted for eight hours straight and now needs replenishment for all the work it did overnight, repairing itself. At a time like this, you need a complete breakfast source to feed your cells. One such source is oats. Eating oats every morning will help your body in the following five ways:
Receive protein
RECIEVE PROTEIN: Completing their protein requirement is a task, especially for vegetarians. In one cup of cooked oats, you get typically six to seven grams of protein. If you eat oats every morning, you will be able to contribute to completing your RDA.
No digestive issues
NO DIGESTIVE ISSUES: Oats also contain fiber which is great for digestive health. If you have chronic constipation issues, consuming oats every morning will be helpful. One cup of oats contain four grams of fiber. You can include fruits and nuts to increase the fiber value of your breakfast.
Heart healthy
HEART HEALTHY: The antioxidant content of oats promote heart health. They also contain healthy fats which are good for your cholesterol levels. Oats are packed with linoleic acid and soluble fiber, which help lower the level of triglycerides and cholesterol levels in your blood.
Weight management
WEIGHT MANAGEMENT: Not only for weight loss, but even for those who wish to gain or lose weight, oats is a great breakfast option. They contain healthy fats, fiber, protein and carbohydrates, which is necessary for a wholesome breakfast meal.
Better energy
BETTER ENERGY: A good breakfast ensures a packed energy dose for the day. Add milk, fruits, nuts, honey, coconut shavings, chia seeds and any vegetable to make the most of your morning oats. This can satiate you for a good one to two hours.

02/06/2021

What would you like to see here ?

02/06/2021

KEY NUTRIENTS IN FRUITS AND VEGETABLES
- Calcium: is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves, and some glands. Examples of fruits and veggies that provide a good source of calcium include: collard greens, cowpeas, edamame, spinach, and turnip greens.
- Fiber: Diets rich in fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease. Examples of fruits and vegetables that are high in fiber are: blueberries, apples, brussels sprouts, blackberries, raspberries, spinach, broccoli, green beans, kiwi, lentils, and more.
- Folate: Diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord defect. Examples of fruits and veggies that are high in folate include: asparagus, broccoli, chickpeas, spinach, strawberries, beets, cantaloupe, lettuce, and cauliflower.
- Iron: Iron is needed for healthy blood and normal functioning of all cells. Fruits and veggies that are high in iron include: lentils, spinach, white beans, winged beans, apricots, chickpeas, green soybeans, lima beans and pigeon peas.
- Magnesium: is necessary for healthy bones, and is involved with more than 300 enzymes in the body. Inadequate levels may cause muscle cramps, high blood pressure, and anxiety. Fruits and veggies rich in magnesium include: spinach, artichoke hearts, beet greens, black beans, butternut squash, pinto beans, chickpeas, lentils, lima beans, okra, and soybeans.
- Potassium: Diets rich in potassium helps to maintain a healthy blood pressure. Some examples of fruits and vegetables that are rich in potassium include: cherries, bananas, tomatoes, kiwi, broccoli, and sweet potatoes.
- Sodium: is needed for normal cell function throughout the body. Most diets contain too much sodium, which can lead to high blood pressure. Examples of fruits and vegetables that provide adequate sodium include: bell peppers, artichokes, carrots, celery, radish, sweet potatoes, apricots, honeydew, papaya, and pineapples.
- Vitamin A: keeps eyes and skin healthy, as well as helps to protect against infections. Fruits and veggies that are rich in Vitamin A are: spinach, oranges, watermelon, sweet potatoes, mango, cantaloupe, grapefruit, carrots, and lettuce.
- Vitamin C: helps to heal cuts and wounds, and keeps teeth and gums healthy. Examples of fruits and vegetables high in Vitamin C are: bell peppers, blackberries, broccoli, strawberries, apricots, kiwi, cauliflower, pineapple, oranges, and spinach.

02/06/2021

Have you had your Vaccination yet ?
Will you get it ?

25/05/2021

BANANA BERRY SMOOTHIE

Ingredients

1 large banana peeled, sliced
2 cup frozen mixed berries
3 cup Macro organic yoghurt
2 cup coconut water
1 cup rolled oats

Description

You’ll love how quick and tasty this berry smoothie recipe is. Plus, you can customise it with whichever berries you love.

Method
Step 1 of 1

Place yoghurt, coconut water, rolled oats, mixed berries and banana into a large blender or food processor. Blend until a smooth mixture forms. Pour into four tall glasses and serve immediately.

Share your healthy recipe ideas here, send them with a picture to:

hr@carltoncontracting.com.au

25/05/2021

10 Things That Happen to Your Body When You Start Walking 10,000 Steps a Day

Walking 10,000 steps a day has become a popular fitness goal. Here are just a few of the health benefits you'll experience once you start moving more.
Considering walking 10,000 steps a day? Walking 10,000 steps a day has become a popular fitness goal. Though it’s certainly not the be all and end all of fitness, research has shown that the more steps you take in a day, the better.

Walking 10,000 steps a day will boost your heart health Regular physical activity helps increase the amount of oxygenated blood being sent to your muscles—the fitter you are, the more easily this happens, and the harder you will be able to work out

It will strengthen your lungs Moving each day helps strengthen your lungs and surrounding muscles. As the rate and volume of oxygen you inhale goes up, so does your body’s ability to use it efficiently

It improves your concentration Physical activity boosts the release of feel-good hormones (like endorphins) and also increases blood flow to the brain, which results in improved cognitive function. Not only do you feel less stressed and anxious when you regularly move, but you are also working toward improving your creativity, productivity, and concentration.
It strengthens your bones Physical activity (particularly weight-bearing exercises) places extra stress on your bones, which helps improve their density and lowers your risk for osteoporosis later in life.

Walking 10,000 steps a day builds muscle Daily physical activity causes tiny tears in your muscles, which in turn, leads to increased muscle growth and strength.

It helps stabilize your blood sugar When you’re physically active, your muscles use more of the glucose in your bloodstream. Activity also helps the insulin in your body work more efficiently.

It can help lower blood pressure Physical activity is important for preventing and managing high blood pressure. Getting in your daily steps can help reduce the stiffness of your vessels, allowing blood to flow more freely.

It improves flexibility Physical activity helps improve your flexibility, which in turn, helps improve posture, reduces risk for injury, and also decreases the number of aches and pains you feel during the day.

It boosts your energy levels Physical activity is a great way to boost energy levels and fight fatigue as it strengthens the heart and improves circulation.

It improves your mood Physical activity triggers the release of key neurotransmitters like endorphins, serotonin and dopamine, all of which play key roles in mood control.
“What you waiting for get moving”

25/05/2021

25/05/2021

FAST FACTS ON DRINKING WATER
Adult humans are 60 percent water, and our blood is 90 percent water.

There is no universally agreed quantity of water that must be consumed daily.

Water is essential for the kidneys and other bodily functions.

When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.

Drinking water instead of soda can help with weight loss.

25/05/2021