5 Tips for Naturally Clear Skin

Our skin is our largest organ and it can tell us a whole lot about the state of our body. Many of us go to great lengths to try and achieve clear skin, understandably, because we all want to glow and look and feel good! Oftentimes these quests focus on finding the best new lotion or cleanser or exfoliator and fail to address what often contributes to our skin troubles: the state of our internal health.

There are countless reasons why one may be experiencing imbalances in their skin, however, the tips I will be sharing are ones that we canall benefit from, no matter your situation!

HOW TO GET HEALTHY, CLEAR SKIN

1. HYDRATE

Drinking enough water and staying hydrated is critical for not only skin health, but digestion, cellular integrity, and the assimilation of nutrients. Many people are dehydrated without even quite realizing it. Dry skin, constipation, and low energy levels can all be signs of simply needing to drink a big glass of water!

I recommend starting your day with a glass of cool, filtered water. For a boost of minerals and to kickstart digestion, try adding a squeeze of lemon.  After sleeping through the night, our bodies naturally desire hydration upon waking. If you’re not used to drinking water before anything else, you’ll soon discover just how good your body and skin feels by doing so!

2. GUT HEALTH

Gut health is perhaps one of the most important factors for improving the health and appearance of our skin, among nearly every thing else in our body! Our GI tract is our terrain: it’s where we digest, absorb, and assimilate nutrients. It’s where we break down fats, carbohydrates and proteins into their usable forms for energy, and it’s where we house trillions of bacteria that play a role in mental health, B vitamin synthesis, bowel regulation, and skin health.

We maintain gut health by:

  • ensuring we have regular, healthy bowel movements
  • consuming probiotic-rich fermented foods such as sauerkraut or kimchi
  • eating plenty of fibre from colourful fruits, vegetables, nuts, seeds every day
  • avoiding food sensitivities such as dairy, corn, wheat and soy
  • avoiding processed foods, especially those that contain refined sugars, starches, oils, and artificial additives
  • chewing thoroughly
  • drinking lots of water

3. EAT ANTI-INFLAMMATORY FOODS

Many skin conditions such as acne, rosacea, eczema or psoriasis are inflammatory conditions. This means, well, there’s inflammation present in the body and we need to address it!

We help to reduce inflammation levels in our body by eating fresh, whole foods including:

  • leafy greens and other bright vegetables
  • antioxidant-rich berries and other fruits
  • anti-inflammatory roots like ginger and turmeric
  • omega-3 rich foods like flax, hemp and chia
  • healthy fats like avocado, coconut and olives.

What causes inflammation? Some foods include:

  • refined oils (canola, margarine) especially those that are hydrogenated or contain trans fats
  • omega-6 fatty acids including those in some grains and factory-farmed, conventionally raised meats
  • refined sugar and starches
  • dairy
  • alcohol

4. REDUCE STRESS

Ah, stress. It’s everywhere. When I ask people if they are stressed, an answer I often hear is “Well, yeah, but who isn’t?” It’s easy to think that because stress is so common, it’s not a big deal. But in reality, it is! Stress has been shown to be related to nearly all illnesses. From cardiovascular diseases to mental health conditions, GI conditions, hormone imbalances and of course… skin!

TIPS FOR REDUCING STRESS

  • Deep breathing
  • Meditating
  • Learning how and when to say no
  • Taking time for yourself
  • Proper sleep! When we sleep, our bodies regenerate and heal. Inflammation levels are reduced, cortisol levels are decreased, our liver gets to work on processing and filtering toxic waste, and our cells repair. Sleep is critical to healthy skin and a healthy body!
  • Move your body. Exercise not only reduces stress, but improves our circulation, increases oxygen to our cells, helps remove toxic waste via sweating, promotes digestive function and improves mood! I enjoy simple forms of exercise such as walking and stretching.

5. SIMPLIFY SKINCARE ROUTINE

Many of us have a handful of products that we use morning and night to scrub and polish and tone and moisturize – but these often are very unnecessary and can be more irritating than we’d think.Many products are full of alcohols, fragrances, colourants, foaming agents and other strange things that can irritate our skin.

Continue reading “5 Tips for Naturally Clear Skin”

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Health Benefits of Lemon Water

Improves Digestion

Lemon water helps stimulate gastric juices including the production of stomach acid (aka hydrochloric acid) which is absolutely critical for good digestion! HCl is required to help break down nutrients such as protein (by activating the enzyme pepsin) and minerals, and without sufficient supply, can lead to nutrient deficiencies, bloating, indigestion, constipation, and more.

Helps Heartburn

Just like lemon water helps with things like constipation by stimulating digestion, it can help reduce heartburn, too! It may sound counterintuitive because lemons are acidic, but many people who suffer from heartburn or acid reflux are actually under-producing stomach acid, not over-producing it.

Low stomach acid levels causes food to ferment and push back upwards which can cause heartburn.
Detoxifying

Drinking plenty of water alone helps our body flush out accumulated waste in our GI tract, but lemon helps even more by stimulating the liver’s detoxification enzymes! Our liver has over 500 functions including helping our body filter and eliminate toxins. Even more, lemon water increases bile production. Bile and fibre together are carriers of toxins and help to more effectively eliminate waste products.

Alkalizing

I know, I know. Lemons are acidic! But, the citric acid content does not promote acidity in the body. Lemons are actually alkaline once they’ve been digested and metabolized. This is great news for the health of our tissues and for preventing the many diseases that thrive in acidic environments.

Nourishes Skin

Of course drinking water alone is excellent for keeping our skin and cells hydrated, but lemon water nourishes our skin even more simply by all of the points listed above. Improved elimination and better digestion means increased nutrient absorption and reduced toxic load which means healthier, happier cells and skin!

How to do it:

Simply squeeze half a lemon into your glass (500ml or so) of water. Be sure to remove or filter out the seeds! Fresh lemon is best as it contains the highest amount of available vitamins and minerals. Try starting your day with lemon water to hydrate upon waking and boost your digestive fire.

Question? Leave me a comment below!

健康源泉:柠檬水

改善消化

柠檬水对改善消化有至关重要的作用,它有助于刺激胃液和胃酸分泌(又称盐酸)!盐酸通过激活胃蛋白酶,分解食物中的蛋白质类营养物质、矿物质等。如果胃酸分泌不足的话,会导致营养不良、腹胀、消化系统紊乱和便秘等症状。

有助于减轻胃灼热

柠檬汁不仅能通过促进消化减轻便秘,还能减少胃灼热带来的不适!尽管听起来有些违反常理,但酸性的柠檬汁确实能对抗过多分泌的胃酸。许多胃灼热和胃液反流实际上是因为胃酸分泌不足,并非分泌过量。

胃酸分泌不足导致食物在胃中发酵,反而导致酸性过多积累,产生胃灼热等不适症状。
解毒

积聚在胃肠道中的残渣废物不但能通过喝大量的水排出,而且还能通过摄入柠檬汁使肝脏分泌排毒酶从而排出毒素!人体肝脏有500多项功能,其中帮助人体过滤和排出毒素就是其中之一。除此之外,柠檬汁还能促进胆汁分泌。胆汁和食物纤维能起到运载毒素,帮助人体排出毒素的作用。

碱化

没错,柠檬汁味道极酸!但是其中所含的柠檬酸不但不会提升人体酸性指标,而且它一旦被人体吸收代谢后,就会转化成碱性物质。这一物质不但对人体的器官组织有益,而且还能遏制许多疾病因酸性指标过高而侵害人体健康。

滋养肌肤

除了喝水能保持皮肤水嫩,摄入柠檬汁也能显著换发肌肤生命力。它不但能滋养皮肤,而且还能促进排毒和提高皮肤吸收营养物质的能力,促进生成更健康、更有无暇的肌肤细胞!

如何发挥柠檬汁的最佳功效:

取半颗柠檬洗净去籽,在500ml玻璃杯中盛满饮用水,并挤入柠檬汁即可。新鲜柠檬富含多种维他命和矿物质。尝试用柠檬汁迎接新的一天,它能有效帮助身体补水、改善消化系统健康哦!

Staying Healthy While Traveling

I’ve done quite a bit of traveling these years, it’s certainly important that no matter where I go or what I do I’m prioritizing my health as much as I can. However, as someone who also has a sensitive gut, traveling can be that much more tricky in terms of making sure I don’t run into any problems, and I’m sure there are some of you out there who can relate. Being away from home when it comes to eating can be a major source of stress and anxiety.

Even though travelling and staying healthy requires a bit of planning and creativity, I find it fun! From prepping snacks, staying hydrated and promoting optimal sleep and digestion, here are all my tips for staying healthy while traveling.

Healthy Snacks

Travelling with your own collection of healthy snacks is essential in case you can’t find a store with many options. Some great snacks to travel with include:

  • Dried fruit
  • Nuts and seeds
  • Fresh fruit
  • Snack bars (look for ones without added sugar and simple ingredients like dates and nuts)
  • Protein & greens powders that you can mix with water

Bringing your own snacks for flights is extremely helpful, too. Beside order special meal before hand online, I also simply ask the flight attendant if they have any chopped fruit or veggies on hand that I could have.

Visit Markets + Cook Your Own Food

Make a trip to the local market or grocery store to stock up on more snacks and fresh food, and cook your own meals! To make things a little easier, map out the nearest stores before you arrive at your destination. Every circumstance is different in terms of access to a stove or oven, but where possible, it’s a great idea to prepare our own meals as this allows us to avoid ingredients we don’t want to eat and enables us to make the healthiest choices possible.

Stick to easy-to-prepare food. Some include basics like veggies quick stir fries (look for mixed frozen vegetables if you’re in a pinch), mixed greens for simple salads; fruit, nuts, seeds and nut butters. It can also be helpful to cook in larger batches to save you from cooking constantly.

Tip: If space allows, bring a couple food storage containers. This can really come in handy for using leftovers as snacks the next day, or just to store any leftovers in general.

Modify Meals at Restaurants

Whether you have food allergies or sensitivities or just prefer to make healthy choices wherever you go, modifying meals on the menu at restaurants is quite easy to do, and servers are usually very accommodating.

Tips for making modifications at restaurants:

  • Review the entire menu and keep your eyes open for which meals offer vegetables or other foods you feel comfortable with
  • Request a side salad or side of vegetables instead of fries
  • If you have food sensitivities, ask to omit any sauces/dressings, or request them be brought on the side
  • Salads make a great base for being modified. For a basic garden salad, request extra vegetable toppings such as cucumber, avocado, etc; omit any cheeses (if dairy sensitive); and ask for a simple oil and vinegar or fresh lemon to use as a dressing.
  • Ask for extra vegetables whenever possible
  • Many restaurants now have gluten-free alternatives

Stay Hydrated

Nothing is more dehydrating than 24 consecutive hours of travel between flights and bus rides and taxis and whatever else you need to do to get from point A to point B. Airplanes are especially dry, and it’s easy to forget to stay hydrated when we’re waiting in line ups and printing off tickets and looking for our terminal and trying to find our hotel on the map. Stay hydrated, especially around alcohol consumption. Buy bottled water or carry a reusable bottle and refill when possible, and always ask for water when eating out at a restaurant.

Walk!

Walking is an excellent way to not only move our bodies and get exercise while we’re away, but great for making the most of a new city or town. Making a note to move our bodies is important especially after hours of seated travel. Walking helps regulate our digestion, balance our appetite and mood, and promote restful sleep at night.

近年来,随着自由的脚步,我已经游历了不少国度。无论我走到哪,或做什么,我总是时刻关注着健康。然而,作为一个有着肠道敏感问题的人而言,要保证旅行中一切顺畅不出问题确实有时会比较棘手。相信各位一定也遇上过相似问题,许多时候人在异乡,压力和焦虑可能是由饮食引起的。

想要在旅行中兼顾健康,就少不了一些精心安排,对此我花了不少心思!从零嘴的准备、水分的补充,到改善睡眠和消化。下面我就为大家就旅行中的健康稍稍做个介绍。

零食也可以有营养

在旅途中,吃些有益健康的零嘴是打发时间的好办法,例如:

  • 蔬果干
  • 坚果和果仁
  • 新鲜水果
  • 能量棒 (最好选择无糖,单一配料的产品,比如:枣类和坚果类)
  • 蛋白质&蔬菜干粉类可以用水调开的食品

登机时,我喜欢随身带上几块健康零嘴。相比临时向空乘提出特餐的需要,我更习惯点上几种他们机上常备的新鲜果蔬块。

逛集市&亲手自制饮食

旅行间,逛一逛当地的菜场或小蔬果铺,选购一些新鲜食材,自己动手烹调适合自己的食物!出门前,不妨查阅一下手机地图,看看宿舍周边有什么方便采购的小店铺。每个地区的炉灶和烤箱的设置都各有不同,但为了避免遇上自己不喜欢或不敢吃的食物,最方便、最健康的方法就是亲自下厨。做一些容易烹煮的食物。素食类比如能快速炒熟的蔬菜(如果你的食量不多,可以选择速冻的包装蔬菜),混合蔬果、坚果、果仁、花生酱为自己做一盆简单、健康的沙拉。包装蔬菜不仅能用来烹煮大盘菜,而且还能为您省下不少时间。

小贴士:如果冰箱够大,您不妨准备几个备用器皿,用来存放多余的菜肴,为第二天的食物做好储备。

外出点餐时,略微改变饮食习惯

无论在哪里,如果您对哪种食物过敏、不适,或只是单纯想要为健康做出调整;在餐厅点餐时,您可以随时对菜单上的菜肴配料提出调整,它们都会满足您的要求。

您可按以下几点对餐厅提出调整建议;

  • 仔细阅读菜单内容,寻找那些含有蔬菜或你能吃得放心的菜肴。
  • 要求用沙拉或蔬菜代替薯条作为配菜。
  • 如果您有食物过敏病历,请让厨房在装盘上桌时,将调味料/酱与食物分开盛放,或盛入小碗。
  • 对菜肴的修订最好从沙拉开始。只点菜单上最原味的沙拉,比如黄瓜、鳄梨等。如果您有乳制品敏感问题,就必须省略沙拉中的奶酪制品,并请他们用最简单的食用油、醋或新鲜柠檬调味。
  • 如有可能,请餐厅用加量的蔬菜代替其他被省略的配菜。
  • 许多餐厅现在都为食客准备了不含谷蛋白的菜肴选择。

补水

旅途中,经历了将近24小时天上地下的舟车劳顿,您的身体最需要的就是补充水分。机舱内的空气湿度最低最干燥,从排队检票、通关,到查地图找寻下榻的旅店,无时无刻我们都需要补水。宿醉后,尤其需要注意补水。外出就餐时,随身携带水壶或能灌水的器皿,记得随时向餐厅提出需求。

步行!

保持健康少不了步行运动。它不仅让我们的身体在运动中得到锻炼,而且让我们有机会接触和了解刚抵达的城市或小镇。经过了几小时的长途飞行后,有意的伸展一下四肢对我们的健康很有帮助。步行不但有助于调节我们的消化,还能改善睡眠品质。

Why You Must Create

This is for each and every one of you who struggle to make time for the creativity that lives and breathes in your heart. Now is the time. Open the door.

为每个心中有梦,为创意而拼搏的你。让我们现在就开启梦想之门启程出发吧。

We’re so very busy, so very distracted and often so very tired. When life is so demanding, who has time for creativity? How can we play when there is so much work to do? How can we pick up our paintbrush when we haven’t tidied up our home? How can we dance when we haven’t done the laundry? How can write a poem when there’s dinner to be made?

平日里,忙碌的我们,必须一心多用,经常疲惫不堪。生活纷纷扰扰,谁还有心思为创意挤出时间?怎样才能忙中偷闲为创意开辟空间呢?面对乱糟糟的屋子,哪还有兴致拾起画笔?望着一堆脏衣服,哪还有精力翩翩起舞?身处油腻的灶台边,哪还有心情吟诗?

And if we do, what will other people think? Will they see us as self-indulgent, deluded, weird? Will our family resent us taking time away from them for time for our creative hearts? Will they see our desire and our dreams and support them or dash them? Have we experienced that before?

别人怎么看待我们的闲情逸致?他们会不会认为我们是一群异想天开、不切实际的怪人?我们的家人会不会埋怨我们为创意付出了太多的时间?他们这么看待你的梦想和愿望,是支持还是反对?你有过这种体会吗?

So many questions lie between us and our creative time. So we go to Pinterest and pin what inspires us. We follow creatives on Instagram, join groups on Facebook and buy books and online classes to satisfy our artistic needs – and all of that inspires us but when we least expect it, it turns in on us too. Where once we felt raised, now we feel razed. Our inner critic viciously reminds us of all that we are not. Our creative hunger doubles us over like a stomach punch. The world seems like a dark, dark place where only a few, and certainly not you, are living the life you long for.

冲破挡在我们面前的重重阻碍,才能抵达创意的彼岸。于是,我们打开“品趣志Pinterest”,上传那些激励我们的灵感创意。为了能满足我们对艺术的追求,我们查阅“照片墙Instagram”上的新动向,参加“脸书Facebook”里的兴趣组,选购网上一切感兴趣的书籍和课程。那些曾在我们最消沉时,激励我们的信息现在却离我们越来越远。那些曾让我们欢欣鼓舞的画面,现在已令人感到茫然。我们的内心一直在提醒我们,其实这些并不能满足我们。我们对新事物的渴望,就像无底洞一样总也填不满。世界开始变得阴暗,阴暗得只有少数人,才真正过上了他们满意的生活。当然,这群心满意足的家伙里一定不会有你的身影。

Sometimes it is easier to numb out than to feel that pain. It’s easier to buy paints for your daughter and watch her play instead of showing up to the canvas yourself. It’s easier to criticize the phony perfect lives of all those so-called creatives and all their fans who bought the hype than to admit that you’re aching for a piece of that dream. It’s easier to write in your journal over and over again your inner secrets than to risk taking even the smallest step.

生活在这样的环境中,有时置若罔闻才是最好的解决之道。有时,买来油彩看着孩子胡乱涂鸦比亲自站在画布前动手创作来得更轻松。有时,比起承认自己正在为达不到梦想而痛苦,人们更愿意肆意指责那些为炒作完美生活假象而延伸出的各种创意发明和追随它们的人们。有时,在专栏中反复渲染个人隐私比突破自我,冒险迈出一小步更能提高知名度。

You must take that step.

是人就必须敢于冒险。

You must risk the vulnerability of exposing your creative heart.

是人就必须为创意的实现,鼓起勇气面对自身的弱点。

You must risk going to the water and drinking your fill even if predators lurk.

不入虎穴焉得虎子。创业时,呛几口水总是难免的。

If that creative thirst is in you, you simply must drink.

只要有创新的心,失败乃成功之母。

So often we believe that the safest route is the one that is most taken. Everyone we know works regular hours in an office environment so probably we should too. Having a steady paycheque and health benefits is a blessing. If you have an artistic leaning than probably the safest thing you can do is teach. Or maybe you could train in a more dependable field and do your art in the evenings and on the weekends. Until you have a family, of course, but don’t worry then you can do your art when you retire.

通常,人们不愿为创新而冒险。几乎所有人都在为朝九晚五的工作而忙碌一生,都认为赚一份稳定的工资,有一幅健康的体魄就是幸福。作为有艺术抱负的人,人生最妥当的理想也许就是教书育人。或者有幸能进入一个有更高艺术素养的领域继续学习,趁周末或晚上的空余时间进行艺术创作。当然,对于有了家庭的你而言,你对艺术的追求可以等到退休后继续进行。

And if that works for you, amazing!

如果这就是你想要的,那就再好不过了!

But if you are sad, if you are empty, if you are under-expressed and overly full, if you are heartbroken, if you are suffocating, if you are crying in the washroom stall at your regular job, then step up to the creative rivers and drink.

但,如果这样的人生安排并不能满足你对艺术的渴望。让你感到失落、空虚、毫无生气,对现状不满、心碎,甚至感到现状让你感到窒息,目前的工作环境让你感到走投无路,那么就赶快投身创意空间,释放自我。

This does not have to involve quitting.

无须做出任何放弃。

You do not need to suddenly leave your entire world behind to become a creative entrepreneur or a full-time art student or sell your stuff on Etsy.

无须立刻跳脱现在生活的环境,变身成一个创意大师或全职艺术研究员,或拿出你的作品放上Etsy。

You don’t need to make a grand gesture, move to a new town or dress boho. Though, of course, you can.

你不必彻底脱胎换骨,离开现在的家,改换门面。不过,如果你愿意的话,做一些改变也是不错的尝试。

All you have to do is create.

你只需要脑洞大开地遨游在创作的海洋。

It’s that simple.

就是那么简单。

I know that doesn’t mean it’s easy. There will be feelings for you to feel, powerful ones, light and dark. There will be judgement from you and others and that will threaten to shut you down. There will be so much to learn that you’ll wake up to a whole world of what you don’t know and that may be overwhelming.

说容易,其实也不容易。创作过程中,总免不了顺境和逆境,总会有人成功。对于作品的评判,总会褒贬不一。认识这个未知且多彩的世界,你需要不断的学习,学习各种知识。

But you will be free.

但,这是一种在毫无压力中的学习过程。

Your heart will pour right out of you once it gets going. You will fumble and you will fail and you will discover and you will delight. You will laugh and you will cry and you will breathe once again and you will be alive. Most of all, you will remember who you are.

学习会让你心跳加速。有时你会在摸索中失败,有时也会在探索中获得成功。带着微笑,带着泪水,畅快的自由呼吸,感受生活的真谛。最重要的是,学习会让你遇见另一个真正的自己。

Welcome to your creative life.

拥抱你的创意人生。

How I make the time

One of the greatest challenges we creative spirits face is making the time for our creative expression.

We yearn for long, expansive blocks of time to dig into writing, painting, pottery, baking, whatever it is that brings us to life, but often we have only a few minutes here, a few minutes there.

Even a few minutes of creativity is gold!

For me, in this time right before the new season starts, all of my attention is focused on repacking what I need in my creative life and move on to the next project and “home”. It’s an exciting and busy time.

Even so, I try to take a few minutes each day for creative delight: little practices, experiments or meditations. I might do a little doodling in my journal or get up for a dance break. I might do a quick blind contour drawing or take a moment to find a poem*.

I’ve found that rather than detracting from my list of to-dos, these little studio moments throughout my day keep me fresh and happy – and that is good energy to bring to the work at hand.

创意思维面临的最大难题就是如何为创意的表达争取更多机会。

无论创意能给生活带来怎样的改变,比如,写作、绘画、制陶、烘焙等创意开发都需要漫长且充裕的时间来让灵感的火花得以闪现。然而,生活中我们能为创意挤出的时间竟少得可怜。创意迸发的时刻,如金子般珍贵!在这季节更迭之际,我所想的就是如何为我的创意人生积蓄能量,为下一站的“家”和下一个目标做好准备。时不我待,重在探索!即使时间紧迫,但阻止不了我探索创意空间的热情。每天忙中偷闲抽出几分钟,任由想象力自由迸发。我可以动手做些小练习、小实验或静坐冥想,随手在笔记本上画几笔,或停下手上的事起身跳一段舞,蒙眼画一幅速写或花些时间寻一首诗。现在的我宁可适当减少工作量,用这些挤出的时光来享受慢生活给我带来的悠闲和快乐,并积蓄能量再次全身心地投入工作。

How might you find a few moments of creative delight this week?

这周你会抽空让你的创意灵感迸发吗?

How about today?

今天还是哪天?

How about now?

就现在好不好?

You might just be surprised at how nourishing a little bite of creativity can be!

小小的灵感能幻化出令人惊叹的创造力

with love,

Back to the studio

It’s a weird thing stepping away from the online world for a while, first to have a bit of a break and then to start work on a new studio. People often talk about how we’ve lost a sense of connection because of social media, the internet, our phones, but I most often experience these things as bridges of connection, connection to my friends, my family, my community and the world.
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Aug 7.

This has been both a beautiful and an intense week in the studio as the summer season starts to wind down.

随着夏季渐渐落幕,工作室的项目开始变得精彩,工作节奏也紧凑了不少。

Next week, I’m hoping to enjoy some unscheduled summertime before I dive into working on the new season. I plan on getting down to the beach and walking under the stars. I’m looking forward to lazy mornings and lots of collaging and reflection. My journal will be my constant companion ! I’ll spend some time at the kitchen table with my art supplies and maybe even catch up on a class or two.

下周,在正式投入新一季的繁忙日程前,我想把夏日没来得及安排的事全都做个了结。比如,在海边的星空下散步、睡到自然醒后,静下心画一幅拼贴画,沉下心好好做个冥想。与我永远的伴侣——日记本来一场约会!或者,在我家厨房的料理台上完成一两件艺术创造,说不定还能赶制出一两集小课堂的教学视频。

What do you want to be sure that you get to before the season’s done?

在这个季节更替的日子中,有什么是你想做还没做的?

I hope you enjoy every bit of it!

WHY I LOVE FAT| BENEFITS & HEALTHY SOURCES脂肪——能量与健康的源泉

I love fat because it has countless health benefits and plays so many roles in our body! From our brain to our bones, fat is absolutely crucial for good health.脂肪的好处在于,它不仅为人体带来健康,而且在人体中还起着至关重要的作用!从大脑到骨骼,脂肪在健康中占据着不可或缺的作用。
Why I Love Fat
喜欢脂肪的理由
Every cell in our body is comprised of a portion of fat, and it makes up more than 50% of our brain! Fat plays a number of major roles in our body:

每个人体细胞中都含有一定量的脂肪,至少50%的脑细胞都是由这些脂肪组成!脂肪对人体的作用有:

Reduces cravings: Fat helps balance blood sugar by increasing insulin sensitivity, slowing down the digestion of glucose, and helping us feel full and satisfied

减少饥饿感:脂肪有助于平衡血糖,通过提高胰岛素敏感度,减缓人体对葡萄糖的代谢,帮助人体获得饱足感。

Nutrient absorption: Helps in the absorption and utilization of fat-soluble vitamins A, D, E and K, which are vital for things like healthy bones, teeth and eyesight

帮助营养吸收:有助于吸收和利用脂溶性维生素A、D、E和K,它对骨骼、牙齿和视力等方面的健康有至关重要的作用。

Skin: Nourishes and moisturizes our skin from the inside out! Fat is great for dry skin.

皮肤:从内而外滋养我们的皮肤!能有效改善干性皮肤的各种问题。

Reduces inflammation: Omega-3 fatty acids are highly anti-inflammatory, great for inflammatory conditions such as acne and eczema, and are absolutely essential for good health and supporting our brain, heart, immune system.

减少炎症:欧米茄-3脂肪酸具有很强的抗炎作用,对痤疮和湿疹等炎症性疾病非常有效。是保持身体健康和支持我们的大脑、心脏、免疫系统等方面不可或缺的重要物质。

Balanced Hormones: Saturated fat is required for the production and regulation of our sex hormones such as testosterone and estrogen

平衡激素:饱和脂肪决定了我们性激素的生产和调节,如睾丸激素和雌激素。

Energy: Yep. The right fats, including medium-chain triglycerides (MCTs) found in foods like coconut oil, are used readily as a source of energy for our body! Our body thrives off of fat as a fuel source.

能量源泉:是的。脂肪,包括在椰子油等食物中发现的中链甘油三酯(MCTs),被称作是我们身体的能量来源。我们的身体靠燃烧脂肪获取能量。

What Makes a Fat Good or Bad?

如何区分有益脂肪和有害脂肪?

Many of us have been made to believe that that the less fat you eat, the better. However, it’s not about avoiding fat, it’s about avoiding the wrong kinds of fat. Here’s what matters most: eating the right fats in the right amounts, in the correct balance and ratios, and prepared correctly. The wrong fats, or even the right fats prepared incorrectly, are bad news. There are several factors that determine whether a fat is healthy or unhealthy for us.

很多人相信,脂肪摄入越少,身体就会越好。然而,这里所说的脂肪,实际是指有害脂肪的摄入。值得关注的是:如何正确地摄入有益脂肪,保持体内脂肪比例和平衡,为人体续存适量的能量储备。无论是有害脂肪,还是有益脂肪的错误摄入,对会破坏人体健康。以下几个因素决定了我们摄入的脂肪是有益的还是有害的。

What kinds of fat are we eating?

How has it been treated?

Is it fresh?

Has it been exposed to heat, light, oxygen, hydrogenation, water, or metals?

How old is it?

How has it been prepared?

How much was eaten?

Are we eating a proper balance of other fats?

脂肪的种类

脂肪摄入的方式

是否新鲜

是否已长时间暴露在热源,光源,氧气,氢化剂,水,或金属中

脂肪的存放时间

烹煮前,脂肪的处理方式

摄入量的多少

是否做到均衡摄入多种脂肪

Healthy Fats:

有益脂肪:
Avocado and avocado oil

Coconut and coconut oil

Olives and olive oil

Nuts and seeds (soaked for optimal digestion)

Unheated nut/seed oils (walnut, sesame, macadamia, etc.)

Grass-fed meats

Pasture raised eggs

Organic, grass-fed butter

Fish

牛油果及牛油果油

椰子及椰子油

橄榄及橄榄油

坚果及瓜子(经浸泡处理过的,可有助于人体吸收)

籽油(核桃、芝麻、夏威夷果等)

草食类动物脂肪

草鸡蛋

草食类动物的有机黄油

鱼类

Unhealthy Fats:

有害脂肪:

Hydrogenated oils

Vegetable oils including soy, corn and canola

Margarine

Fats from conventionally raised, grain-fed meats

Oils cooked at high temperatures (especially delicate polyunsaturated fats from olive and other vegetable oils)

主要成份与动物脂肪相同的人工合成的脂肪

植物油包括大豆,玉米和菜籽油

人造黄油,植物人造奶油

由传统方式饲养或谷物饲养的动物脂肪

由高温烹煮过的油(尤其是橄榄油和其他植物油中的含有的微量多元不饱和脂肪)

A Note on Trans Fat

关于反式脂肪

Trans fatty acids are something we should all run from. These fats are produced during the hydrogenation process and are found in items such as margarine and an array of processed foods. When you see cookies, crackers and pastries in a package, it’s likely they contain some amount of trans fat. Even worse, fats have an affinity to plastic, so fats stored in clear, plastic containers are no good!

反式脂肪酸以不同形式出现在我们的生活中。此类脂肪多在物质的氢化工程中产生,多出现在人造黄油和一系列后加工食品中。包装类食品,如饼干、薄饼和糕点等中含有一定量的反式脂肪。更糟的是,由于脂肪与塑料会产生转化反应,所以,储存在透明塑料容器中的脂肪对人体有害。

Mucus Cleansing Foods 去痰好食物

Hello lovelies, last week I read an interesting article about food that cleanse our mucus, want to share with all of you today.
“Mucus is a problem that bother many people. From the common cold to asthma, mucus presents a problem because it constricts the airways. Chronic sinusitis produces snoring, coughing, hacking and both stuffy and runny noses. There are natural ways to prevent or even eliminate the problem, all through choosing of right foods.”

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I’m back, Budapest 布达佩斯 我回来了

“I feel happy to be keeping a journal again.  I have missed it, missed naming things as they appear, missed the half hour when i push all duties aside and savor the experience of being alive in this beautiful place.  One thing is certain, and i have always known it-the joys of my life have nothing to do with age.  They do not change.  Flowers, the morning and evening light, music, poetry, silence, the goldfinches darting about…”

-At Seventy by May Sarton

Continue reading “I’m back, Budapest 布达佩斯 我回来了”