How to Stay Cool During a Heatwave

Control your Enviroment

1. Block the sun
   The first thing to do is keep the sun out of your home. This means closing your curtains, blinds, or shutters throughout the day. Yes, it might make you feel like a vampire, but at least your home will stay a little cooler. It’s even better if you have blackout curtains.
2. Optimize airflow
   This tip completely depends on the temperature outside. If it’s cooler outdoors, open all your windows and doors to let the cool, fresh air into your home. Open them early in the morning, then close them as soon as the temperature starts to rise to keep the heat outside.
3. Avoid extra heat
   Even lights and electronic devices give off heat, so avoid using them unless it is necessary. Turn off lights in rooms you’re not using and unplug electronics when possible. Every little bit helps, especially during very hot days, as reducing extra heat sources can make your home feel noticeably cooler.
4. Use fans
   Another way to cool your house when you don’t have air conditioning is to use fans. However, keep in mind that if it’s 35°C or hotter indoors, fans will simply blow warm air around. You can easily improve this by placing frozen water bottles in front of the fan, which will help create a cooler breeze.
5. Seek AC locations
   If you’re at home and it’s unbearably warm indoors, you can always spend some time in places that have air conditioning. Maybe it’s a good time to do your grocery shopping, visit a café, or work or read in the library. Many public spaces have air conditioning, so taking advantage of them can help you cool down and get a break from the heat.

Cool Your Body

1. Cold Compress
   This is my favorite tip of all, because it’s something I do when it gets really warm and I can’t find a way to cool down. Putting a wet towel on your body can give you some relief. It just feels nice, and suddenly it becomes easier to breathe during a heatwave. I usually put mine on my neck, but you can also place it on your wrists or inside your elbows.
2. Water
   Take colder showers to cool your body down a little, or find a swimming pool, start a water fight, or simply spray some water onto your body or face. Water can help cool your body down for a while.
3. Dress light
   This is an obvious one, but you should wear loose-fitting, lightweight, and light-colored clothing. It’s even better if the fabric is linen or cotton. These are the best breathable fabrics and won’t make you sweat even more.
4. Cool extremities
   One thing they always do is make sure older people stay cool, often by giving them a kiddie pool so they can put their feet in the water. This actually helps them cool their bodies down. And if it works for them, why not for you? Fill a kiddie pool, basin, or whatever you have with water, put your feet in it, and just relax.

Hydration and Diet

1. Drink water consistently
   Put a water bottle next to you and bring it everywhere you go, because you need to make sure you drink enough water. If you don’t drink enough, you will lose focus and may start getting headaches. So take several sips every hour.
2. Stay away from dehydrating drinks
   It is interesting how many people drink more alcohol when it is warm, even though it is exactly the opposite of what you should do. Alcohol, caffeine, and overly sugary drinks are the ones you should try to avoid, as they can dehydrate your body.
3. Eat light
   Eat smaller, lighter meals. Large meals that are high in protein and fat divert blood to your intestines to aid digestion, which makes your body generate internal heat. Eat more vegetables and fruit, and have more salads during a heatwave. Reach for fruits and vegetables with high water content, such as watermelon, cucumbers, and berries.
4. Drink hot water
   This sounds a bit weird, but it is something I learned years ago. Apparently, if you drink hot water, you will feel hot at first, but then your body starts to cool down again. If you drink iced water, you will feel colder at first, but then your body works hard to raise its temperature again, and it can even feel hotter than before. Although during a heatwave with temperatures above 30 degrees, you might be better off with just room-temperature water.

   Photo by Aleisha Kalina on Unsplash

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Hey there, food lovers! Have you ever felt like you’re constantly at war with food? Maybe you’ve tried every diet under the sun, only to end up feeling more confused and frustrated. If this sounds like you, it’s time to consider a new approach: intuitive eating. It’s not a diet, it’s a lifestyle change that focuses on listening to your body and finding peace with food. Let’s dive into what intuitive eating is all about and how you can get started on this liberating journey.

What is Intuitive Eating?

Intuitive eating is a philosophy that encourages you to reconnect with your body’s natural hunger and fullness signals. Unlike traditional diets that restrict what you can eat, intuitive eating promotes a healthy relationship with food by allowing you to eat what you want when you want it. Sounds too good to be true, right? But it’s not! Here’s the kicker: it’s all about tuning into your body’s needs and making food choices that feel good both physically and mentally.

The 10 Principles of Intuitive Eating

1. Reject the Diet Mentality: Toss out those diet books and unfollow those social media accounts that promise quick fixes. Dieting often leads to more harm than good. To have a healthy relationship with food, you should stop dieting.
2. Listen to your body: Listen to your body’s hunger cues and feed it before you become ravenous. This helps you avoid overeating and makes meals more enjoyable. Sometimes you start eating, just because you’re bored or watching something on TV. And while that is not always a bad thing. It can lead to overeating and if you do this too often, you will start gaining weight.
3. Make Peace with Food: Give yourself unconditional permission to eat. If you tell yourself you can’t or shouldn’t have a particular food, it can lead to intense cravings and binging. Dieting is always about the things you can’t eat. That is not healthy. And for some reason, you will start craving exactly those things. Food is not your enemy. It is fuel for your body and mind.
4. Challenge your thoughts: Ignore those negative thoughts that tell you certain foods are “good” or “bad.” All foods can fit into a healthy diet. Sure, fruit and veggies are healthier, but that does not mean you can never have an unhealthy snack or meal.
5. Respect Your Fullness: Pay attention to your body’s signals that you’re no longer hungry. Pause during meals and ask yourself if you’re comfortably full. Again, listen to your body. It tells what you need. If your body tells you you’re full, stop eating. Don’t overeat, because that can make you feel nauseous.
6. Eat what you want: Eating should be pleasurable! When you eat what you really want, you’ll feel more satisfied and less likely to overeat. This means you can have that piece of chocolate. You can have Mac & Cheese for lunch.
7. Stop emotional eating: Find ways to cope with your emotions without turning to food. Stress, anxiety, and boredom can’t be truly fixed with a snack. Start exercising, meditating, or finding a hobby that will make you feel more relaxed or will distract you.
8. Self-love: Accept your genetic blueprint. Respect your body so you can feel better about who you are. Be grateful for your body.
9. Exercise – Feel the Difference: Focus on how it feels to move your body, rather than the calorie-burning effect. Find activities you enjoy and make you feel alive. Whether this is walking, dancing, or going to the gym. It really doesn’t matter as long you feel good.
10. Eat healthier: Make food choices that honor your health and taste buds while making you feel good. Remember, you don’t have to eat perfectly to be healthy. A piece of chocolate is still allowed, carbs are allowed, even pizza is allowed.

Why Give Intuitive Eating a Try?

Intuitive eating can lead to a healthier, happier relationship with food. It’s about trusting your body, enjoying your meals, and finding a balance that works for you. No more yo-yo dieting, no more guilt – just a peaceful coexistence with food.

Ready to start? Trust your gut (literally) and embark on this journey towards food freedom. Your body knows best, so why not listen to it?

Happy eating!

Photo by Pablo Merchán Montes on Unsplash

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Hey there!

If you’re anything like me, sugar is a beloved part of your daily diet. These cookies, cakes, and candy bars are just too hard to resist! But, have you ever stopped to think about how much sugar you’re actually consuming and what it’s doing to your body? Spoiler alert: it’s probably more than you think, and it’s not doing you any favors.

Why Eating Too Much Sugar Is Bad for You

Let’s get real for a moment. We all know that sugar makes everything taste better, but overdoing it can lead to some pretty nasty health issues. First off, it’s a major culprit behind weight gain. Those extra calories can sneak up on you and, before you know it, your jeans feel a bit too tight. Plus, sugar is a major player in the development of type 2 diabetes, heart disease, and even some cancers. Yikes!

Consuming too much sugar can also wreak havoc on your skin, leading to breakouts and premature aging. And don’t even get me started on the impact it has on your teeth. Cavities are no fun, my friends.

But wait, there’s more! Excess sugar can mess with your mood and energy levels. That mid-afternoon crash? Yep, you can thank your sugary lunch for that. Sugar spikes your blood glucose levels, giving you a quick burst of energy followed by a major slump, leaving you feeling tired and cranky.

How Much Sugar Is Normal?

So, how much sugar is too much? According to the American Heart Association, women should aim for no more than 25 grams (about 6 teaspoons) of added sugar per day, while men should stick to no more than 36 grams (about 9 teaspoons). It might sound like a decent amount, but you’d be surprised how quickly it adds up. One can of soda alone can have upwards of 40 grams of sugar. Whoa!

How to Eat Less Sugar

Cutting back on sugar doesn’t mean you have to banish all things sweet from your life. Here are some easy tips to help you slash your sugar intake without feeling deprived:

1. Read Labels: Sugar sneaks into the most unexpected places. Check the nutrition labels on sauces, dressings, and even bread to keep tabs on your intake. Did you know they even add sugar to meat?
2. Limit Sugary Drinks: Soda, sweetened coffee, and fruit juices are loaded with sugar. Try switching to water, unsweetened tea, or sparkling water with a splash of juice. This way you can easily reduce your sugar intake without changing your diet too much. At first, you might have to get used to drinks without sugar, but eventually, you will prefer it over sugary drinks.
3. Eat Whole Foods: Fresh fruits, veggies, whole grains, and lean proteins are your best bet. They’re naturally low in sugar and packed with nutrients. So if you are trying to eat less sugar, fruit, and veggies are the best choices. Eat an apple or make a simple salad.
4. Snack Smart: When that sweet craving hits, reach for fruit, a handful of nuts, or yogurt with a drizzle of honey instead of a candy bar. You can go for grapes as well. Grapes are pretty sweet, so if you are craving something sweet that is a better option.
5. Cook at Home: Homemade meals give you control over what goes into your food. You’d be amazed at how much sugar is added to restaurant and takeout dishes.
6. Gradual Changes: Start by cutting back on one sugary treat a day, then gradually reduce more. Your taste buds will adjust, and those super-sweet treats will start to taste too sweet! At first, it can be very hard to stop eating those delicious cookies and your favorite candy all the time, but it is better for your health. And of course, I am not saying that you never can eat those things ever again. You still can. It is your decision. Instead of eating the whole package of cookies in one day, you could maybe eat one cookie a day/week. Maybe you allow yourself something sweet and sugary on the weekends. That is completely fine.

Remember, the goal isn’t to cut out sugar completely—life’s too short for that. It’s all about moderation and making smarter choices. Your body (and your taste buds) will thank you!

Stay sweet but not too sweet, folks!

Photo by Rod Long on Unsplash

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The table was a large one, but the three were all crowded together at one corner of it: ‘No room! No room!’ they cried out when they saw Alice coming. ‘There’s plenty of room!’ said Alice indignantly, and she sat down in a large arm-chair at one end of the table.

The March Hare took the watch and looked at it gloomily: then he dipped it into his cup of tea, and looked at it again: but he could think of nothing better to say than his first remark, ‘It was the best butter, you know.’

He moved on as he spoke, and the Dormouse followed him: the March Hare moved into the Dormouse’s place, and Alice rather unwillingly took the place of the March Hare. The Hatter was the only one who got any advantage from the change: and Alice was a good deal worse off than before, as the March Hare had just upset the milk-jug into his plate.

Alice did not wish to offend the Dormouse again, so she began very cautiously: ‘But I don’t understand. Where did they draw the treacle from?’

‘You can draw water out of a water-well,’ said the Hatter; ‘so I should think you could draw treacle out of a treacle-well—eh, stupid?’

‘But they were in the well,’ Alice said to the Dormouse, not choosing to notice this last remark. ‘Of course they were’, said the Dormouse; ‘—well in.’ This answer so confused poor Alice, that she let the Dormouse go on for some time without interrupting it.

A large rose-tree stood near the entrance of the garden: the roses growing on it were white, but there were three gardeners at it, busily painting them red. Alice thought this a very curious thing, and she went nearer to watch them, and just as she came up to them she heard one of them say, ‘Look out now, Five! Don’t go splashing paint over me like that!’

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Five and Seven said nothing, but looked at Two. Two began in a low voice, ‘Why the fact is, you see, Miss, this here ought to have been a red rose-tree, and we put a white one in by mistake; and if the Queen was to find it out, we should all have our heads cut off, you know. So you see, Miss, we’re doing our best, afore she comes, to—’ At this moment Five, who had been anxiously looking across the garden, called out ‘The Queen! The Queen!’ and the three gardeners instantly threw themselves flat upon their faces. There was a sound of many footsteps, and Alice looked round, eager to see the Queen.

“Alice recognized the White Rabbit: it was talking in a hurried nervous manner, smiling at everything that was said, and went by without noticing her.”

Alice in Wonderland

First came ten soldiers carrying clubs; these were all shaped like the three gardeners, oblong and flat, with their hands and feet at the corners: next the ten courtiers; these were ornamented all over with diamonds, and walked two and two, as the soldiers did. After these came the royal children; there were ten of them, and the little dears came jumping merrily along hand in hand, in couples: they were all ornamented with hearts. Next came the guests, mostly Kings and Queens, and among them Alice recognised the White Rabbit: it was talking in a hurried nervous manner, smiling at everything that was said, and went by without noticing her. Then followed the Knave of Hearts, carrying the King’s crown on a crimson velvet cushion; and, last of all this grand procession, came THE KING AND QUEEN OF HEARTS.

Alice was rather doubtful whether she ought not to lie down on her face like the three gardeners, but she could not remember ever having heard of such a rule at processions; ‘and besides, what would be the use of a procession,’ thought she, ‘if people had all to lie down upon their faces, so that they couldn’t see it?’ So she stood still where she was, and waited.

When the procession came opposite to Alice, they all stopped and looked at her, and the Queen said severely ‘Who is this?’ She said it to the Knave of Hearts, who only bowed and smiled in reply.

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