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The AdminOctober 2, 2016
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3min00

cro_health_croh_cracked_walnut_10-14

Question: I just discovered roasted walnut oil and love it in salad dressing. How does it compare to olive oil?

pan3

Answer: Walnut oil is so flavorful, and it can be a nice change from olive oil. Both oils are high in healthful unsaturated fatty acids. Whereas olive oil is about 73% monounsaturated fatty acids and 11% polyunsaturated, walnut oil is about 23% monounsaturated and 63% polyunsaturated. Walnuts are one of the few plant sources of omega-3 fatty acids (other sources include flax seed oil, canola oil and soybean oil). Walnut oil has about 10 times more alpha-linolenic acid (ALA, the essential omega-3 fatty acid in plants) than olive oil (Savva & Kafatos 2016).

Omega-3 fatty acids are protective against heart disease, but most of the research has looked at EPA and DHA, eicosapentaenoic acid and docosahexaenoic acid, which are the longer-chain omega-3 fatty acids in fatty fish. It isn’t clear whether ALA has the same benefits as EPA and DHA (Rajaram 2014). A meta-analysis that examined 27 different studies on ALA and health found “modestly lower risk” of cardiovascular disease with higher ALA consumption, but the authors emphasized that more research was needed (Pan et al. 2012).

Olive oil is protective, too. In addition to unsaturated fats, extra-virgin oil contains antioxidant and anti-inflammatory phytochemicals that contribute to its cardioprotective effects (Widmer et al. 2015). Walnuts also contain antioxidant and anti-inflammatory phytochemicals (Ros 2010).

A large study that examined the benefits of a Mediterranean diet concluded that “phytochemicals with antioxidant and anti-inflammatory properties contained in extra virgin olive oil might act synergistically with walnut-derived bioactive compounds” (Sala-Vila et al. 2016). In other words, consuming olive oil and walnuts is likely better than consuming just one or the other. That’s great news. It means you should enjoy that walnut oil on your salads, and drizzle it on grilled poultry and fish, and also use extra-virgin olive oil when you prefer its unique flavor.

In the fall and winter, try walnut oil in a salad that includes thinly sliced apples and toasted walnuts. Dress the salad with walnut oil, lemon juice, salt and pepper, then drizzle it with honey and top with a little shaved Parmesan cheese.


The AdminOctober 2, 2016
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9min00

You’ve probably read stories about extremely successful people who make it a point to wake up early in the morning. Sir Richard Branson, Tim Cook and Jack Dorsey are some of the most popular early risers. If you want to be more productive, waking up earlier than you usually do is a good place to start.

However, waking up early is easier said than done. If you aren’t used to being up at 6 AM, you’ll probably be groggy and find it difficult to concentrate on anything productive. But there’s a way around this problem. Waking up early is a discipline and you can train your body and mind to support your intention to get work done in the morning. By employing the following steps, you can trick your own brain into helping you get up earlier than usual.

1.       Keep your alarm clock in a place that’s unreachable from your bed.

Don't Want To Wake Up 

Most people are used to snoozing and ignoring alarms if your smartphone or alarm clock is within arm’s reach from your bed. By putting your alarm device somewhere you have to get up and walk to, you’re taking the crucial first step – getting out of bed at a specific time.

2.       The first task you perform in the morning should be simple.

Even after you’ve crawled out of bed and silenced your alarm, your body and mind will still be clamoring for the comfort of your bed. You can get around this problem by giving yourself something easy to accomplish in the morning. This could be something as easy as drinking a glass of water or taking a deep breath and smiling.

Accomplishing this simple task allows you to start your day with a small victory and generates momentum for the rest of your morning.

3.       Decide what you’re going to wear in the morning before you go to bed.


Outfit from Above - Morning Life Hack

If you want to stick to a new habit like waking up early, you need to make it as easy as possible for yourself to follow through. Rifling through your wardrobe to pick what you’re going to wear might not seem like a huge task. However, if you eliminate the need to make this decision in the morning by putting the clothes you’re going to wear somewhere you can find them easily, you free up some crucial mental bandwidth.

 

4.       Make your to-do list for the morning the night before.

At this point in your morning, you’ve already made some good choices. If you’ve already made a to-do list before you go to sleep, you can just take a look at it in the morning and get to work. Keep the list short (1-3 items) and then start working on it in the morning. Make sure you only put the most important tasks on your list. Consider the following examples.

  • Write a new blog post on intermittent fasting.
  • 3 sets of pushups followed by 3 sets of pull-ups.
  • Send invoices to my clients.

Having a list like this makes it much easier to begin your day, since you are accomplishing some important tasks in the morning. Even if other commitments take up the rest of your day, you can be secure in the knowledge that you’ve already done a lot of important work.

 4 Steps to Making Your Mornings Super Productive

Waking up early is a practice that is tremendously beneficial for anyone looking to improve their lifestyle or earn more money. It takes a little bit of willpower. But if you have the right plan in place, you’ll soon find yourself effortlessly getting out of bed early and starting your day in a productive fashion.

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The AdminOctober 2, 2016
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7min00

Everyone knows that a brisk walk or a coffee with friends will lift their mood, yet surprisingly few are aware that a change in diet could do the same. So instead of reaching for the tranquilizers or antidepressants, try the following:

1) Reduce the amount of sugar in your diet. When people feel tired or low, they often grab a sugary snack to give them a boost. But the body responds to this by releasing insulin and glucagon to break the sugar down and control the amount in your bloodstream. In turn, this leads to the so-called ‘sugar crash’ as blood sugar levels drop, along with concentration, mood, and energy.

Don't eat the cookie! Okay, eat the cookie.

2) Reduce the amount of dairy you consume. Excessive calcium intake unbalances the body’s magnesium levels, which can lead to depression. Many people are also slightly intolerant to dairy produce, though they go through life quite unaware of this. But eating foods to which you have an intolerance will lower your mood and throw out your sleeping patterns.

Eat your veggies!

3) Cut junk food out of your diet. The more donuts, pizzas, burgers, and fizzy drinks you consume, the more strain you place on your liver and detox system. When this system becomes strained, the liver grows sluggish and toxins find their way into the bloodstream. In turn, this interferes with healthy brain function and lowers mood.

4)  Eat more fruits and vegetables. Try to make the bulk of your diet raw fruits and vegetables. If possible, buy organic. Not only do fruits and vegetables contain the nutrients vital for a healthy body, they also contain dietary fibre, which will control blood glucose levels, crucial for a stable, healthy mood. 

5) Increase the fatty acids in your diet. These specialised fats, found in oily fish, walnuts, and pumpkin seeds, help the brain cells function at their best. The omega 3 fats also slow down the absorption of sugar, thus stabilizing blood sugar levels.

6) Drink more water. Few people drink as much water as they should. But adequate water intake is vital for hormonal function and stable blood sugar levels. It is also needed by the liver in breaking down and excreting toxins; the build-up of such toxins is often at the root of depression.

7) Eat good quality protein. In their rush to improve eating habits, people sometimes overdo the fruits and vegetables. Though these should form the bulk of your diet, it is also important to include good quality protein. Protein gives the body the amino acids it needs for the manufacture of healthy brain cells. So add chicken, turkey, beans, eggs, nuts, and seeds to your new diet.

In the hope of cheering themselves up, people will go on shopping sprees, take drugs, drink alcohol, and run up debts. Yet with a few simple changes to your diet, you might find your mood improves out of all recognition.


The AdminOctober 2, 2016
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16min00

Is your life in need of enrichment? Do you have personal goals to fulfill or habits to break? Maybe you’re just looking for ways to save time. Guess what?—There’s an app for that. In fact, there’s an app for almost anything these days. But with so many options available, it’s hard to know what to choose. And who has time to research this constantly evolving topic? Fortunately, we’ve done the work for you. Here are 12 apps that will absolutely change your life.

1. Wunderlist.

Do you find yourself frantically sorting through piles of sticky notes and scraps of paper to find that grocery list you made three days ago? Look no further. Wunderlist is an app for making lists. Organize your to-dos and set goals and reminders. Easily collaborate with other Wunderlist users to tag team a project or grocery haul. And when you’ve completed a task, check the adjacent box and enjoy the satisfying ding! of accomplishment. It’s simplywunderful.

2. Mint.

Learn to manage your finances with Mint. Here you can see all of your accounts and credit cards in one place. This app allows you to make a personalized budget and categorize purchases on the go. This way you can easily track your spending and set aside savings all at the same time. You can also set up bill reminders so you don’t forget to pay them. It’s safe to use and highly protected. With Mint, you can easily achieve your financial goals.

3. Mealime

Meal planning couldn’t be simpler. This app is perfect for busy people who want to eat healthy. Mealimeprovides meal plans that are customizable with quick and easy-to-make recipes. Each time you make a meal plan, a grocery list is created for the week so you don’t even have to think about it! Do you want to eat
healthier without the hassle? Do you want to stop wasting time, food, and money? Mealime is the perfect answer.

4. Moves

Do you want to track your daily activity and exercise? Moves records walking, running, cycling, and how many calories were burned with each activity. The app features automatic activity tracking, an easy to read timeline, and even the places you’ve been. This simple motivator might be all you need to start a healthier lifestyle and weight loss journey.

5. Bookling.

bookling

Do you love to read, but think you don’t have the time? Is your list of books to read just getting longer and longer? If so, then this app is for you. Bookling is a great way to keep track of the books you’ve read, and of those you haven’t gotten to yet. You can set alarms to remind yourself to read. This is a great way to avoid the black hole of mindless internet browsing when you have a moment of free time. With Bookling, you can set goals, track your progress, and monitor your reading speed. It’s a great way to stay accountable when it comes to reading ambitions.

6. Spritz

Speaking of reading…did you know there was an app that could make you read faster? Spritz technology allows readers to double or even triple their reading speed. The app displays words one at a time, in the same spot, and at the speed of your choosing. This is much quicker than reading from left to right. Many people who had trouble reading in the past were able to improve their reading using the app. It takes some getting used to, but once you get the hang of it, Spritz will be come your new best reading friend.

7. Dysh.

This special app is for all you foodies out there. Do you love to eat out, but find yourself unable to decide what to order? Problem solved. Dysh is a food community of “Taste Buds” who share pictures and reviews of restaurants and their food. Find the highest rated dishes at the restaurant you want to try, and you will no longer be an indecisive diner. This is also a great way to keep track of your own food adventures and an opportunity to make new ones.

8. Hopper.

hopper-app

If you’re an adventurer with a love for air travel, this app is for you. Hopper not only lets you book flights from your mobile device, it tells you when to book. Simply look for a trip by typing in travel dates, and you’ll receive predictions for when the flight will be the cheapest. The app will tell you to book or wait, and will alert you when the price has dropped. With a 95% accuracy rate, Hopper is an excellent and reliable addition to your travel plans.

9. AccuWeather.

accuweather

This app’s name reveals its most praiseworthy feature: accurate weather. Weather is something that affects our daily lives. Where you choose to live, what you wear, and daily plans all depend on weather. The app features current weather observations, weather forecasts, satellite imagery, and more. It’s easy to use, very reliable, and covers almost anywhere in the world. Let AccuWeather help you plan your life. 

10. Habit Streaks.

Everyone has habits that they’re either trying to make or break. Whether you want to quit smoking or begin flossing, this app will help you get to your goal. Simply track your habits and mark each accomplishment. As you complete your tasks, your streak is extended and you’re allowed to unlock new themes. The longer your streak, the more unlocks you’ll receive. If you don’t complete your tasks, your streak will return to zero. Habit Streaks is a great customizable app that will keep you motivated as you accomplish your goals.

11. Daily Art.

dailyart

Imagine waking up to a beautiful masterpiece every day. Daily Art is like a mini gallery on your phone. Each day a new classic painting is displayed with the story behind the art. This app can relieve stress, increase knowledge, and provide inspiration. If you see something you really like, posts can easily be shared with friends or family. Get Daily Art to improve and embellish your daily routine. In the words of Pablo Picasso, “The purpose of art is washing the dust of daily life off our souls.”

12. Five Minute Journal.

five minute journal

The Five Minute Journal uses the principles of positive psychology to provide a happier daily experience. The app prompts the reader to write about topics such as things to be thankful for, lessons learned that day, or current feelings. It provides inspirational quotes and proposes challenges or goals. You can set an alarm to remind you to journal, and you can upload pictures of beautiful moments throughout the day. Setting aside five minutes a day to reflect is beneficial for the mind, body, and soul. With the Five Minute Journal, it couldn’t be easier.

 

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