Lifestyle Tips

6 Hummus Recipes For An Exuberant International Hummus Day 0

Hummus is a versatile dip that can be eaten with many snacks and vegetables. Eat your hummus with crackers, avocado toast, or sushi, and enjoy the flavors bursting in your mouth. It’s a dish packed with proteins making it a healthy snack and dip option if you’re pursuing weight loss. If you haven’t had a hummus dip, you have no idea what you have been missing. These hummus recipes are the perfect way to dive in.

History of the International Hummus Day

Although we know that hummus originated from the Middle East, the origin of hummus is greatly contested. Many countries around the Mediterranean claim to be the originator of the recipe. The first mention of hummus in a cookbook was found in the 13^th century in Cairo. The recipe was a cold chickpea puree and lacked lemon juice and garlic. It had pickled lemons with oil, spices, and herbs.

Hummus is still a staple in the Middle Eat diet. Hummus is the Arabic word for “chickpeas.” There is a debate whether the Greeks also invented hummus. For this reason, hummus is one of the greatest crossover foods.¹

Although hummus is a new phenomenon in the U.S, it is now considered a staple in many American households. The first International Hummus Day commemoration was in 2012.¹

Easy Homemade Hummus Recipes

This delicious creamy dip from the Middle East is teeming with vitamins, minerals, and a myriad of nutrients excellent for your whole body’s health. Whether you’ve had hummus before or you’re just hearing about it today, these fantastic hummus recipes will transform your kitchen skills.

Let’s make some hummus recipes for International Hummus Day, which is celebrated on May 13^th.

Easy Homemade Hummus²

Time – 10 minutes

Ingredients

• 2 cups dehydrated instant garbanzo beans, cooked and cooled
• Juice of 1 large lemon
• 4 tablespoons of well-stirred tahini
• 1 garlic clove, grated
• Two tablespoons extra-virgin olive oil, plus more for serving
• ½ teaspoon ground cumin
• Salt to taste
• 2 to 3 tablespoons of water
• Dash ground paprika or sumac

Method

1. Put the tahini and lemon juice in a blender and blitz for about 1 minute.
2. Using a spatula, scrape the mixture stuck on the blender sides and bottom, and blend for 30 more seconds to make the hummus creamy.
3. Pour in the olive oil, grated garlic, cumin, and salt to the whipped tahini and lemon juice.
4. Blend again for 1 minute until well blended. Remember to stop midway to scrape the paste off the sides of the blender.
5. Put half of the chickpeas into the blender and blitz for about 60 seconds.
6. Use a spatula to scrape the blender sides and bottom, and then add the rest of the chickpeas.
7. Blend the paste for 2 minutes or until it’s thick and smooth
8. If the hummus is too thick for your liking, add 2 to 3 tablespoons of water and make it as light as you desire.
9. Sprinkle some olive oil and a pinch of paprika and serve.
10. Leftover hummus can be refrigerated for at most one week in a sealable container.

Chestnut Hummus³

Ingredients

• 2 cups vacuum-packed cooked chestnuts
• ¼ cup freeze dried broccoli
• ¼ cup freeze dried cauliflower
• Juice of 1 large lemon
• One garlic clove
• Boiling water
• 4 tablespoon olive oil

Method

1. Rehydrate the vegetables by soaking them in 1 cup of water. Drain any excess liquid
2. Separate one chestnut from the packet and put to the side for later.
3. Throw the other chestnuts into a food processor.
4. Pour the lemon juice, oil, and a little water into the blender.
5. Toss the garlic into the mixture in the blender
6. Blend it to a smooth paste.
7. Scoop from the blender and put onto a bowl or plates
8. Lastly, grate the chestnut you had set aside and top it with celery, broccoli, and carrots.

Garbanzo beans Hummus⁴

This hummus recipe only takes three minutes to make and is easy.

Ingredients

• Four cups dehydrated instant garbanzo beans
• ½ cup chickpea liquid
• ½  cup tahini
• ¼  cup olive oil
• Juice of 2 lemons
• 2 garlic cloves
• 1 tsp cumin
• ½ tsp salt
• Olive oil
• Paprika
• Fresh parsley

Method

1. Add the beans to boiling water to rehydrate. Simmer for about 20 minutes.
2. Throw all the ingredients into a food processor.
3. Blitz on high for about 1 minute or longer if you want a more creamy paste.
4. The paste sticks to the sides of the blender; use a spatula to scrape back to the blades. If it’s too thick, pour in some chickpea liquid as necessary.
5. Serve and garnish fresh parsley, olive oil, paprika - if you so desire.

Hummus Recipe from Scratch⁵

This recipe will make about 1 ½ cups and will take about 20 minutes to complete.

You’ll need a food processor or a blender, a can opener, and a mesh strainer.

Ingredients

• 2 cups dehydrated instant garbanzos
• 3 tablespoons of extra-virgin olive oil
• 3 tablespoons tahini
• Juice of 1 freshly squeezed lemon juice
• 1 garlic clove, coarsely chopped
• ½ teaspoon salt
• ½ teaspoon freshly ground black pepper
• Frozen sliced vegetables for serving

Method

1. Rehydrate the chickpeas. If you have the time, pinch the skins of the chickpeas for a smoother hummus.
2. Put all the ingredients – chickpeas, olive oil, tahini, lemon juice, garlic, salt, and pepper – in the blender. 
3. Blitz the hummus for 5 minutes it’s until smooth.
4. Scrape the paste that sticks to the sides of the bowl to the bottom nearer the blades.
5. Add 2 to 3 tablespoons of the reserved chickpea/ garbanzos liquid if the consistency is thicker than you desire.
6. Pour the hummus into a large bowl and serve with the vegetables.

Chickpea and Garlic Hummus Recipe⁶

This is a quick-fix hummus recipe that will take you five minutes to make.

Ingredients

• Two cups dehydrated instant garbanzos, cooked and cooled
• One tablespoon tahini paste
• One garlic clove, chopped
• Three tablespoons 0% fat Greek yogurt
• Freshly squeezed juice of 1 lemon

Method

1. Toss the chickpeas, tahini, garlic, and yogurt into a blender and blitz until it’s a smooth paste.
2. Pour in the garbanzo/ chickpea liquid as desired consistency.
3. With a spatula, scrape the cream into a bowl.
4. Drizzle the lemon juice into hummus and stir.
5. Serve with potato crisps or frozen vegetables

Traditional Hummus Recipe⁷

This recipe will take you 20 minutes to complete.

Ingredients

• 3 cups dehydrated instant garbanzos
• One minced garlic clove
• 5 ice cubes
• 2 tablespoons tahini paste
• ½ teaspoon kosher salt
• Juice of 1 large lemon
• Hot water (if needed)
• 3 tablespoons extra virgin olive oil

Method

1. Rehydrate the chickpeas by cooking in six cups of boiling water for 20 minutes. Put the chickpeas and minced garlic in a blender and whizz until it’s smooth
2. Throw in the ice cubes, tahini, salt and garlic.
3. Pour the lemon juice into the blender and blitz for about 5 minutes.
4. It’s too thick, gradually add hot water and pulse-blend until you get the consistency you desire.
5. Scoop it out and lay it on a bowl, and sprinkle it with virgin olive oil.
6. Serve with vegetables of your choice.

Final Words

The main ingredients of the hummus recipe are chickpeas/ garbanzos, tahini, olive oil, and lemon juice. You can experiment with seeds as one of the recipes mentioned, or you can stick with the well-known traditional recipe.

Get your pack of garbanzos today from Mother Earth Products and try out these hummus recipes before the international hummus day. Do leave a comment down below on your favorite hummus recipe.

References

1. https://nationaltoday.com/international-hummus-day/
2. https://www.inspiredtaste.net/15938/easy-and-smooth-hummus-recipe/
3. https://www.bbcgoodfood.com/recipes/chestnut-hummus
4. https://downshiftology.com/recipes/3-minute-hummus/
5. https://www.thekitchn.com/how-to-make-hummus-from-scratch-cooking-lessons-from-the-kitchn-107560
6. https://www.bbcgoodfood.com/recipes/easy-hummus-recipe
7. https://www.themediterraneandish.com/how-to-make-hummus/

How to Build the Perfect Menu For a Romantic Date Night In 0

COVID-19 has not been great for the dating scene. Couples everywhere are now forced to have their dates at home instead of going out and scouting the city for the best drinks and bites. However, there is a way to rekindle that date-night-out magic by cooking your very own restaurant-worthy meal. That could be a breath of fresh air, especially now that Valentine's Day is right around the corner. So, if you want to let post-COVID sparks fly between you and your partner, these six recipes will help you build the perfect menu for a special night in. PS: All the following recipes are super easy, meaning you don't have to slave in the kitchen all day long.

Drink – Strawberry & Beet Mezcal Cocktail

Start your date night in with a fancy-yet-easy aperitif that will put both you and your S.O. in a flirty mood. Don't know where to start? Well, this ruby-red slushie is the way to go. Featuring strawberries, mezcal, and beet juice, it is definitely an upgrade from the usual glass of wine because, hey, it's also healthy (kind of). The cocktail also sports a unique sweet, tart, and smokey taste that no lovebird will be able to resist to.

Ingredients:

• 5 shots mezcal
• 4 cups ice
• ½ cup freeze dried strawberries (sliced)
• ½ cup beet juice
• 3 tbsp lime juice
• 3 tbsp agave syrup
• chili powder, for rimming the glasses

Directions:

1. Place the strawberries in a bowl with warm water and soak for 15 minutes. Once hydrated, squeeze away excess liquid, and transfer to a blender.
2. Toss the remaining ingredients into the blender and blend at high speed until the drink has a slushy consistency.
3. To serve, put some chili powder on a saucer, rim the edge of each glass with lime juice, and dip them into the chili powder.

Soup - Tomato Basil Soup

Did you know that enjoying a bowl of soup before a meal can whet your appetite for the upcoming courses and also aid your digestion? Well, at just 2 ingredients, this soup will do the trick without forcing you to work overtime. The dish also has an exotic taste that will impress both you and your partner. And for those of you who are not feeling fancy, feel free to pair the soup with a grilled cheese sandwich that'll gourmet down your meal (without discounting on flavor, of course).

Ingredients:

• 1 ½ cups milk
• ½ cup of tomato basil soup mix

Directions:

1. Add the milk to a saucepan and bring to simmer over medium heat (5 minutes).
2. Stir in the soup mix and cook for 5 more minutes, stirring frequently.
3. Serve as is or alongside a grilled cheese sandwich for maximum flavor.

Appetizer - Bacon & Apple Crostini

Even lower maintenance than the previous dish, this recipe eliminates the need for stovetop cooking. Instead, it calls for 5 simple ingredients and a little bit of baking, which would require a prep work of 3 minutes tops. For an even fancier look, you can season the crostini with freshly ground pepper. Now that's fancy!

Ingredients:

• 1 baguette, thickly sliced
• 1 cup freeze dried apples
• 4 slices of cheddar cheese, thinly sliced
• 4 tbsp TVP bacon bits
• Maple syrup, for drizzling

Directions:

1. Add the apples to a bowl with warm water and soak for 15 minutes. Then, squeeze away excess liquid and set aside.
2. Preheat the oven to 350^oF and line a baking sheet with parchment paper.
3. Arrange the bread slices, top with the cheese and apples (in that order), and baked until the cheese has melted (about 10 minutes).
4. Remove from the oven and drizzle with the bacon bits and maple syrup before serving.

Salad - Mediterranean Salad

This colorful salad is literally like summer in a bowl. Packed with greens, veggies, and a vinaigrette that'll swoon your taste buds, this side dish will transport you to the Mediterranean without leaving your dining room. Who said date nights at the house are boring?

Ingredients:

• 5 ounces salad greens of choice (i.e., spinach, arugula, lettuce)
• half of an onion, peeled and thinly sliced
• 1 cucumber, peeled and sliced
• 1 tomato, chopped
• ¼ cup olives
• ½ cup feta cheese, crumbled
• ¼ cup olive oil
• 2 tbsp balsamic vinegar
• ½ tsp dried garlic (granulated)
• Salt & pepper, to taste

Directions:

1. To make the vinaigrette, add the olive oil, vinegar, and garlic to a small bowl and stir to combine. Season with salt and pepper according to taste.
2. Then, toss the remaining ingredients to a large bowl, drizzle with the vinaigrette, and top with extra feta cheese if desired.

Main Course - Chicken Spinach Spaghetti

Nothing says "date night in" like a bowl of homemade pasta. And sure, there are dozens of pasta recipes to choose from. But, not all of them are fit for the job. This spaghetti recipe, however, is a *little* more special; it's both delicious and a cinch to make. Plus, chicken and spinach make for a healthy-ish combo. So you get some redemption points for the indulgent dessert that's about to follow.

Ingredients:

• 1 package of spaghetti
• 2 boneless chicken breasts
• 2 cups dried spinach
• ½ cup Greek yogurt
• 2 cups cherry tomatoes, diced
• 3 tbsp TVP bacon bits
• 1 tsp dried garlic (granulated)
• 1/3 cup parmesan cheese
• 3 tbsp olive oil
• Salt and pepper, to taste

Directions:

1. Cook the pasta according to the package's directions. Reserve 1/2 cup of pasta water, drain, and set aside.
2. In a skillet, add 2 tablespoons of olive oil and heat over medium heat. Meanwhile, season the chicken with salt and pepper and cook until there's no longer pink on the inside (10 minutes each side). Then, cut into thin slices.
3. Add the remaining olive oil to the skillet and heat. Place the tomatoes and spinach and cook until wilted (3-4 minutes).
4. Stir in the heavy cream, bacon, parmesan, pasta water, and simmer for 5 minutes. Season with salt and pepper.
5. Pour the chicken sauce into the pot with the pasta and toss until fully combined. Divide between plates and serve immediately.

Dessert - Chocolate Puffs with Raspberry Sauce

Chocolate is the ultimate date night dessert. But, envelope the treat into puff pastry dough with a few raspberries on the side, and you've got yourself a sweet that even Cupid would be proud of. And yes, we know: Cooking with puff pastry can be intimidating. But, this recipe calls for pre-made dough. So, you don't have to be Martha Stewart to pull it off. Besides, if this treat seems like too much work, you can always try one of these easy Valentine's Day desserts to cap off the night in the sweetest way possible.

Ingredients:

• A package frozen puff pastry, thawed
• 1 cup dark chocolate chips
• 1 cup white chocolate chips
• 2 cups freeze dried raspberries
• 2/3 cup pecans, chopped
• ¾ cup confectioner's sugar

Directions:

1. In a bowl, mix the chocolate chips (both dark and white) and the pecans. Set aside.
2. Preheat the oven to 425^oF and line a baking sheet with parchment paper.
3. On a floured surface, roll each pastry sheet and cut it into quarters, forming 6-inch squares. Transfer the squares to the sheet and place 1/3 of the chocolate-pecan mixture onto each. Brush the pastry dough's edges with water and bring the corners together, pinching them to seal. Bake until golden brown for 20 minutes. Remove and set aside to cool.
4. Meanwhile, place the raspberries, confectioner's sugar, and 1 cup of water into a food processor and blend until pureed. Strain to remove seeds and drizzle the sauce on top of the puffs. Serve as is or with a few fruit chips on the side.

How will you celebrate Valentine's Day this year? Are you planning on having a special date night in? Let us know your thoughts in the comments down below!

References:

1. https://www.artfuldesperado.com/the-oaxacan-slushie-mezcal-strawberry-lime-and-beet-juice-chili-powder/
2. https://www.delish.com/cooking/recipe-ideas/recipes/a50273/bacon-apple-crostini-recipe/
3. https://www.gimmesomeoven.com/everyday-mediterranean-salad/
4. https://www.saltandlavender.com/creamy-chicken-spinach-pasta/
5. https://www.tasteofhome.com/recipes/raspberry-chocolate-puffs/

6 Foods to Reduce Stress 0

11 Spring Cleaning Tips 2020 0

When the sun shines, it's time to open the windows wide open, take your cleaning supplies, and get ready for some spring cleaning. Are you looking for a useful way to spend your time during this season of isolation and social distancing?  Spring cleaning during this season will be productive and remove your mind from the bad news all over and leave your house clean and free from germs.

You don't have to dread spring cleaning. If you want to enjoy a deep clean in your home, believe it or not, it will not only leave your house sparkling clean but also give you a sense of satisfaction. Here are spring cleaning tips that will make every minute that you spend indoors productive and most definitely gratifying. 

Make a Schedule

Spring cleaning ought not to be a marathon. You’d feel overwhelmed if you wanted to clean your whole house in one day. The best way to enjoy spring leaning is to scope out your home. Start with the areas that need to be fixed urgently and put last those areas that you can skip.

Have a plan on how to tackle each room. This spring cleaning tip will keep you focused on your goal. Break the cleaning goals into small chunks of short cleaning areas that would take 10-20 minutes. For instance, you can split the tasks into dusting all surfaces, cleaning doors and windows, and cleaning the kitchen cupboards.

Declutter Your Home

One of the most crucial spring cleaning tips is to declutter. Imagine coming home to a pile of clutter, be it a cluttered desk or a closet full of unsorted laundry.  Take advantage of this isolation time to get rid of clutter that has been weighing you down.

For this spring cleaning tips to be a success, you need to keep your home organized. Decluttering has psychological benefits, like reducing your stress levels. Identify the critical parts or rooms that you need to declutter. Plan for time to organize your closet, organize your desk, and unused trash items in your junk pile.

Group the items in terms of those that you can store, those can you can give away, or those that you need to trash. Give away items that are in good condition that you longer need and donate to a good cause. Decluttering will make spring cleaning very easy. You'll be surprised how good you will feel after you eliminate unnecessary junk from your house.

Clean Room by Room

Spring cleaning room by room is the best way to clean your home effectively. Create a checklist for every room and areas that need the most attention and those that you can skip. Start with those that need fast attention or have not been cleaned recently.

Do spring cleaning chores with your family

Get your family involved in spring cleaning. This is the best time to work together and bond as a family. It will help to spend time during isolation. Getting help will make a massive difference in reducing the workload. Reward the family members who are willing to help without being pushed. Giving incentives will motivate the kids to be of help, and you'll get more done.

Choose Natural Cleaning Products

The supermarket aisles are stocked with commercial cleaning products with beautiful promises that you can be overwhelmed to choose what best for you.  Resist the temptation to fill your cabinet with dozens of cleaning products; otherwise, you'll have more decluttering to do in no time.

You actually need minimal cleaning supplies. In fact, the real supplies you need for spring cleaning is an all-purpose cleaner, disinfectant, and microfiber cloths. You can even make homemade cleaners and save money and protect the environment while at it.

Establish New Cleaning Habits

Spring cleaning is a perfect opportunity to establish a regular cleaning routine. It helps you keep your house clean and your next spring cleaning way more manageable. Create simple 15 minute clean up chunks a few times a week. It will be remarkably easy to keep a tidy home all year long.

Have a Spring Cleaning Checklist

It can be tough to create a comprehensive list, especially when you don't know where to start. Use the schedule of the cleaning areas you want to focus on to create a simple checklist that can help you keep on track. A checklist is easy to track since you can tick off areas that you're done with. Just like a daily to-do list, the joy of ticking off tasks from your checklist is very fulfilling.

This spring cleaning tip will motivate you to just focus on one area at a time and prevent the feeling of being overwhelmed. Tackling one task at a time will keep you motivated.  A checklist can include simple tasks like dusting all ceilings, cleaning all your shoes, or putting away all your unused items. Plan an activity to do each day for 21 to 30 days.

Use a Vacuum Cleaner

Having the right vacuum cleaner will make these spring cleaning tips way easy to implement. A high-quality vacuum cleaner will trap the dust, allergens, even dust mites on the floors, furniture, and the car. You can use it to clean tight spaces like in the corners or behind furniture

Don't Forget the Windows and Walls

Most people clean the floors, clothes, and rooms but often forget the walls and windows. Use a microfiber cloth with soapy water to wipe the walls starting from the top to bottom. Using water mixed with vinegar to clean the window glasses. Don't rely on chemical cleaners.

Pay Attention to the Bathroom and Kitchen

The kitchen and bathroom are the most frequently used rooms aside from the bedroom. They tend to be trouble areas. Declutter the kitchen and bathroom cabinets and wipe the shelves. Replace towels and toothbrushes in the bathroom. Check the lighting in the bathroom and install or upgrade your bathroom fan. Clean all the utensils in the cupboard and arrange them neatly. Trash broken plates or mugs.

Check On the Air Filters

The furnace and HVAC filters and air conditioners tend to be forgotten during spring cleaning. Replace the filters to keep the air flowing into the house clean. Check the air conditioner to see if the ducts are blocked by dust. Clean the filters or upgrade them to ensure that you're breathing fresh, healthy air.  Purchasing an air purifier for your home will also help you and your family gets rid of allergens, odors or chemical. Add these to each person's bedroom.

Try out these 11 spring cleaning tips and be productive in this isolation period.

REFERENCES

1. https://www.goodhousekeeping.com/home/cleaning/g3345/spring-cleaning-tips/
2. https://www.thespruce.com/spring-cleaning-a-complete-checklist-1900106
3. https://www.realsimple.com/home-organizing/cleaning/spring-cleaning-tips
4. https://www.sylvane.com/blog/spring-cleaning-tips-and-checklist/

How to Celebrate Stress Awareness Month... the Relaxing Way 0

Whether you have an issue at work, recently argued with a friend, or (as of late) struggle with COVID-19 anxiety, chances are you've been on the wrong side of stress more times than you can count. Heck, you may even be part of the 79% of Americans ⁽¹⁾ who experience it daily; so, by now, you two probably co-exist.

However, feeling stressed all the time won't do your mental health any favors, especially if this has been going on for a while. That's why Stress Awareness Month is here to help us learn all about stress and how to beat it. So, if you want to decompress when things feel chaotic, these ten cool ways will help you celebrate Stress Awareness Month the way we all should: chillaxed and poised.

What is Stress Awareness Month?

Held every April since 1992, Stress Awareness Month⁽²⁾ is a national initiative that aims to inform people about the potential causes and cures for stress, a.k.a. "the health epidemic of the 21st century"⁽³⁾ (as dubbed by WHO). During its course, mental health professionals from across the country join forces to share their knowledge on the dangers of stress as well as attainable coping strategies to deal with increasing nervousness. In some cases, the experts even brief people on the misconceptions around stress and how those can do more harm than good.

10 Healthy Habits to Build During Stress Awareness Month

1. Roll Out Your Yoga Mat

By now we all know that yoga and beating stress ⁽⁴⁾ go hand in hand. The combination of deep breathing, mild physical activity, and mindfulness increases the blood flow to the brain, a procedure that stimulates the rewarding pleasure centers while inhibiting the areas that are responsible for fear and aggressiveness. Such an inhibition lowers the heart rate, blood pressure, and respiratory rate, eliminating stress.

Of course, don't feel discouraged if you're not a hardcore yogi. According to research ⁽⁵⁾, meditation can also do the trick as it improves blood pressure and cortisol levels, giving your body a chance to relax. Scientists ⁽⁶⁾ have also found that the practice increases the amount of grey matter in the brain, helping you control your emotions (including stress) even more.

2. Head Into the Kitchen

For some, cooking may be a daily chore or a social activity. But, for others, especially those who struggle with stress, cooking may actually be therapeutic. One recent study ⁽⁷⁾ concludes that cooking can alleviate stress by improving a person's nutritional habits. Believe it or not, when we consume healthy foods, we feel happier and less agitated thanks to all the vitamins and nutrients. So, every time you feel anxious, bust out your pots and pans and start cooking. It doesn't have to be something fancy. A simple banana recipe or a homemade soup is enough to put your mind at ease.

3. Take Deep Breaths

Another useful tool in your battle against anxiety during Stress Awareness Month is your breath. According to experts, shallow, short breathing ⁽⁸⁾ sends signals of stress and anxiety to your brain, triggering your fight-or-flight response, and putting your entire body on alert mode. On the other hand, mindful, deep breathing ⁽⁹⁾ stimulates the Vagus nerve, a specific part of the nervous system that is responsible for slowing down stress hormones. Now, inhale, exhale!

4. Laugh it Off

Ever heard that laughter is the best medicine? Well, science ⁽¹⁰⁾ also seems to agree as getting your giggles on is linked to chemical changes in the body that ultimately reduce stress. However, note that there's a difference between forced and genuine laughter as the latter doesn't seem to have any effects on a person's psyche. So, call a friend, put on a comedy, or watch a funny animal video. Longevity is a few giggles away.

5. Sip Some Tea

Even though it contains its fair share of caffeine, green tea ⁽¹¹⁾ is one of those beverages that are known for calming people down. That's because its leaves are rich in L-theanine⁽¹²⁾, an amino acid that exhibits some strong stress-reducing effects. For better results, researchers ⁽¹³⁾ suggest adding a spoonful of honey to your cup as the amber elixir comes with some serious anxiolytic properties.

Tip: If you're not a huge fan of green tea, you can also try sipping on a cup of chamomile ⁽¹⁴⁾. The herbal brew is linked to reduced stress thanks to its high content in flavonoids and zero traces of caffeine.

6. Listen to Your Favorite Tunes

If you have an old playlist waiting for you in your music library, this is your chance to crank it up! One recent study ⁽¹⁵⁾ showed that listening to music can calm your nerves, mainly by dampening the levels of the hormone cortisol, which is related to stress. As for which types of music work best, the study didn't provide us with any suggestions. But, jazz and classical music seem to be the consensus due to their slow tempo and soothing effect. Of course, if these types don't sound like you, just go for any type that makes you feel good. After all, that's the whole point.

7. Take a Nap

Power napping boasts a lot of health benefits, but the most important of them all is stress relief. Why? Simply because the midday habit acts as a countermeasure for all the sleep lost during the night. So, by eliminating the sleep deficit, power napping ⁽¹⁶⁾ "buys" your brain and body some time to rest and regulates the production of hormones, including cortisol.

8. Chew Gum

Chomping on a piece of bubblegum may seem like a childish way to deal with stress. But, research ⁽¹⁷⁾ shows that chewing gum curbs the production of salivary cortisol, reducing your chances of feeling stressed. It also heightens the activity in specific parts of the brain which are related to serotonin ⁽¹⁸⁾ production, a.k.a. the hormone that regulates mood and anxiety.

9. Get a Whiff

Even though science is still not conclusive on the benefits of aromatherapy, several studies ⁽¹⁹⁾ prove that sniffing on a pleasant smell can reduce stress. The reason? The odor stimulates certain receptors in your nose, sending feel-good signals to your nervous system, and relieving you from anxiety. However, not all scents are created equal. Lavender ⁽²⁰⁾, rose ⁽²¹⁾, and citrus⁽²²⁾ are actually your best options.

10. Read a Book

According to a 2019 study at the University of Sussex ⁽²³⁾, England, reading can reduce stress by up to 68%! That's because the activity is peaceful enough to slow down your heart rate, calm your mind, and put your body in zen mode. Note, though, that this technique only works if you are reading something you actually enjoy. Don’t force yourself into it. So, pique a book that'll pique your interest and the rest will follow.

How will you cope with stress during Stress Awareness Month? Let us know in the comments below!

References:

1. https://news.gallup.com/poll/224336/eight-americans-afflicted-stress.aspx
2. https://stressawarenessmonth.com/
3. https://hcatodayblog.com/2019/04/30/stress-the-health-epidemic-of-the-21st-century/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5862744/
8. http://calmclinic.com/anxiety/symptoms/shallow-breathing
9. https://www.npr.org/2010/12/06/131734718/just-breathe-body-has-a-built-in-stress-reliever
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125057/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537891/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213777/
13. https://www.hindawi.com/journals/ecam/2014/958721/
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
15. https://www.ncbi.nlm.nih.gov/pubmed/26142566
16. https://newsinhealth.nih.gov/2013/04/benefits-slumber
17. https://newsinhealth.nih.gov/2013/04/benefits-slumber
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5864293/
19. https://www.ncbi.nlm.nih.gov/pubmed/19571632
20. https://www.naturalmedicinejournal.com/journal/2012-02/lavender-oil-anxiety-and-depression-0
21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270653/
22. https://www.mdpi.com/1422-0067/19/7/1966
23. https://worldliteracyfoundation.org/reading-reduces-stress/

Health and Wellness Goal Setting: 5 Secrets to Setting Goals That You Can Achieve 0

Wellness is a state of wellbeing that extends beyond physical health and includes other dimensions, such as emotional, spiritual, occupational, intellectual, and environmental wellness. When all the aspects of wellness are balanced, you feel happy and content with life.

Goal setting helps you to be in control of your lifestyle habits. When setting goals, you need to consider the overall vision for your health and wellbeing. Then, you can set the appropriate goals for the overall vision. Sometimes we have a vision of what we want, but it is hard to get started. Probably you wish to lose some pounds, or you want to eat more fruits and vegetables and cut pout processed foods. Have no idea how to start with health and wellness goal setting? Here are some strategies that will help you to achieve your goals quickly.

Start with the end in mind

How will your goal improve your overall health and wellbeing? Do you want to lose weight? Or do you want to improve strength and endurance? How will optimum health and wellness feel? When you know what you want, you can set goals that can help you achieve your vision. Improved strength can help you have more energy at work, or help you to play with your children or grandchildren. Using that vision, you can now set a goal to exercise frequently and include strength training.

Set SMART goals

A goal should be specific, measurable, attainable, relevant, and time-bound. Setting smart goals makes it easy to attain them, makes you accountable, and helps you to stay focused and committed. 

Specific:

A goal needs to be precise. If a goal is vague, like I want to exercise more, it can be hard to achieve it. Write something like, “I will exercise for 30 minutes for five or six days a week.” Another goal could be, “I will eat more vegetables by making sure I put vegetables on half of my plate at every meal.”

Measurable:

You need to have a way to measure your health and wellness goals so that you know if you’ve met them. Instead of, “I want to lose weight,” write, “I want to lose 20 pounds in three months.”  A measurable goal provides an excellent opportunity to track and monitor your progress.

Attainable:

Don’t set goals that are not realistic. Lower your expectations on what you can achieve. Don’t say you want to lose 20 pounds in a week. When you set unattainable goals, you tend to be overwhelmed and lose motivation.  The feeling of disappointment can discourage you that you quit following a health plan altogether. Say you can run a mile every day, not five miles yet you cant. Break big goals into small achievable goals so that you won’t feel overwhelmed. Start with a mile, then keep increasing as you get used to the new routines.

Relevant:

Set goals that make sense and fit into your life at this moment. Your goal needs to have a purpose; otherwise, you won’t find the motivation to achieve it. Cooking three healthy meals a week is relevant to your long term goal of eating healthy.

Time-bound:

Your goal needs to be having a timeline. Break the long term goal into a few short term goals. Deadlines keep you motivated and put pressure on you to work on what you want to achieve. Give yourself adequate time to achieve your goal. For example, you can safely lose 20 pounds in three months, not in two weeks.

Plan how to overcome obstacles

You will meet obstacles in the way of achieving your health and wellness goals. Don’t talk yourself out of your goals because you have encountered difficulties on the way. Change your approach every time you meet an obstacle. When you set a goal, list obstacles that you may face ahead and plan some solutions. Focus on what you can do - not what you can’t do. For example, you want to exercise five days a week, but you are constraint with time, plan how you can wake up earlier to find time for exercise. You can also incorporate activity in your regular schedule. There are many paths to achieving your goals; don’t quit when you met obstacles. Consider challenges as a learning experience and try another approach.

Stay focused on your goals

Life often throws unexpected curve balls. Finding ways to keep off distractions will help you to achieve your health and wellness goals. To sustain your desired goals, set reminders like alarms to remind you to exercise. You can also use visual reminders such as photos or a menu plan stick on the fridge to remind you what food you had planned to eat.

Keep a picture of the body shape you want to achieve on your dressing table to help you focus on your weight loss goal. Hang a list of your health and wellness goals somewhere visible so that you can see your vision and goals daily. Having constant reminders in your view helps you to stay focused.

Monitor your progress and reward yourself

If you want to lose 30 pounds in three months, you should monitor if you’ve lost about 10 pounds every month. Set weekly or monthly reminders to check your progress. Reward yourself when you have achieved what you set out to do.

It takes about two months for a habit to stick. We set goals every day, targeting to improve our overall wellness. It is essential to set a goal that you can incorporate into your daily habits. When you turn your goals into daily routines, it is easier to achieve them.  If you wish to be healthier and happier, these steps will help you set goals that align with your vision. What is holding you back?

References

1. https://www.health.harvard.edu/mens-health/an-easier-way-to-set-and-achieve-health-goals
2. https://healthplans.providence.org/fittogether/find-your-fit/health-outreach-support/find-support/providence-health-coaching/health-coaching-resources/wellness-vision-and-goal-setting/