7 Fun Foods That Promote Inner Body Balance
Balance is something that we all need in order to feel our very best. Nutrition plays an essential role in achieving that goal because we become what we eat, and the quality of the food we pick helps stabilize our emotions, and ultimately our mood.
A good way to start moving towards the right direction is to include alkaline foods in your diet. Why? Because the alkaline minerals we have inside our body are used to level up acidic conditions created by the environment we cohabit with. When the pH of our blood is between the numeric fringes that oscillate from 7.35 to 7.45, it is considered alkaline. Generally, acidic conditions start to drop below 7.35, and that´s an ideal environment for disease to develop. Above 7.45, our organisms will enter in an excessive alkaline zone, which is not good either.
The foods we eat are transformed into acid or alkaline product once they have been digested and later broken down. As a matter of fact, the actual pH of a particular food does not at all influence the final process by which the body turns that item into an acidic or alkaline material. This means that when you chew a lemon, it may taste acidic in your mouth but it will be turned into an alkaline product in your stomach.
Among the considered alkaline-forming foods, we have meat, eggs, dairy, and refined carbs. On the contrary, the majority of fruits and vegetables are alkaline forming foods. Cooked foods are much more acidic than raw foods; the reason being that live foods have enzymes that detox our bodies and help it to absorb nutrients while "dead foods" are lacking those enzymes.
The magic combination to getting a balanced and healthy mood is formed by whole foods, veggies, and fruits that foster the production of serotonin, which is a chemical that balances our mood.
To Put The Science Into Practice, Here Are 7 Foods To Help You Reach An Optimal Mood:
1.Coconut
Water, meat, or oil - coconut is a great mood-boosting food. It has triglycerides that are used in our organisms in the form of ready to use brain petrol. It is proven that coconut scent helps to reduce stress and lowers blood pressure. Try to drink coconut water after an intense activity to recover energy, or enrich your breakfast with coconut shreds and feel the positive energy.
2.Avocado
Avocado is a fruit that provides healthy fats and is also rich in nutrients that are needed for serotonin to develop and reach stable levels in the brain. Guacamole or avocado toast with whole bread would be a great snack to raise your mood.
3.Broccoli
This green leafy vegetable has as much protein as meats, and like other vegetables of its kind, is a great source of alkaline minerals and fibers. In addition to this, it also has anti-stress properties. A tasteful broccoli pesto can be a great idea to enjoy this green veggie.
4.Chickpeas
Apart from being a good source of serotonin, this pulse is a great source of protein, potassium, and iron, and is fully packed with antioxidants and folates (3 times more than kale). You can combine it in a colourful salad or you can even taste the sweet version of it by making some easy raw chick energy balls.
5.Spirulina
This blue-green algae has "the world's highest source of protein (65%)." It also contains tryptophan, an amino necessary for the production of serotonin. This seaweed has plenty of minerals, trace elements, phytonutrients and enzymes. You can add it in your herbal tea, juice or smoothie.
6.Raw Chocolate
Cacao is the number one source of antioxidants, and it has magnesium, iron, manganese and chromium. Raw chocolate enhances both mood and energy. If you love chocolate, the best option for a guilt-free bite is to eat dark chocolate with a mĂnimum of 70% of cacao.
7.Walnuts
Considered the King of nuts, this food is indeed a health booster. They contain an amino called I-arginine which offers health benefits to your heart. Moreover, they have vitamin E, omega-3 fats, and antioxidants, which makes them ideal for not just feeding the brain, but controlling diabetes and combating weight gain.
A nutritive and happy meal equates to a happy and stable mood, so feed yourself wisely and you will benefit from vibrant health and overall general wellness.
*Originally published on Black Girl In Om
Rian De La Torre is a Holistic Heath coach and writer. She contributes to Om because I feel happy to become part of the holistic black sisterhood. For now, she spends half of the year in Uruguay in the countryside and the other half in Formentera (Spain) which is the last paradise of the mediterranean sea. Rian's go-to self-love practice consist of eating healthy (vegetarian) and hiking, yoga and journaling.
All images via Getty Images
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LISTÂ HERE.
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THE ITGIRL MEMO
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IV. An ItGirl leads by example, inspiring others through her actions and integrity.
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When discussing the topic of raising children, discipline is often the first thing that comes to mind. Children need discipline. Full stop. But what is discipline? And how do we draw the line between discipline and revenge?
The origin of the word "discipline" can be traced back to the Latin word "disciplina," which means "instruction" or "teaching." Over time, however, discipline has come to be synonymous with punishment, with parents relying on shame, fear, and/or physical pain to curb undesirable behavior.
Teaching takes time, so nipping it in the bud in whatever fashion parents deem necessary (within reason) has become the norm. But is this what’s best for children? And when does it become less about curbing undesirable behavior and more about getting our licks back for offenses we feel our children should know better to do?
In my work as a parenting coach, I’ve often heard parents say, “I asked him nicely three times before spanking him. He didn’t stop doing it until I did, so clearly talking doesn’t work.”
And the parent isn’t wrong. Talking often doesn’t work the first, the third, or the even the 10th time. And the reason is directly tied to brain development.
Children cannot and do not process information the way an adult can. Auditory processing is not fully developed until a child is 14 or 15 years old. And even then, if a child has auditory processing delays or Auditory Processing Disorder (APD), they may always struggle with processing auditory commands. According to Susie S. Loraine, MA, CCC-SLP, the term auditory processing refers to how the brain perceives and interprets sound information. Several skills determine auditory processing ability—or listening success. They develop in a general four-step hierarchy, but all work together and are essential for daily listening.
Without this understanding, discipline can easily become revenge because parents will then view their child’s misdeeds as a personal slight. Instead of teaching them to do better, parents now want to show them the consequences of not doing better. This is why it's imperative for parents to discern between discipline and revenge to maintain healthy relationships with their children.
5 WAYS TO DISTINGUISH BETWEEN PARENTAL GUIDANCE AND RETALIATION:Â Â
​Understanding The Intent
Discipline is rooted in love and concern for the child's well-being. It focuses on teaching lessons and helping children understand the consequences of their actions. Conversely, revenge-driven actions stem from a desire to inflict pain or punishment as payback for perceived slights or disobedience. Parents should reflect on their motives before taking disciplinary actions. Ask yourself whether your intention is to help your child learn or to make them suffer for upsetting you.
Example: If a child accidentally breaks a valuable item, a disciplinary response would involve discussing the importance of being careful and working with the child to come up with a way to replace or fix what they’ve broken. On the other hand, a vengeful reaction might involve yelling, harsh punishment, or bringing up past mistakes to intensify guilt.
​Maintaining Emotional Regulation
Effective discipline requires parents to remain calm and composed, even in challenging situations. It's natural to feel upset or frustrated when children misbehave, but responding with anger or resentment can escalate the situation and blur the line between discipline and revenge. Before addressing the issue, take a moment to breathe and collect your thoughts.
Example: If a child cannot follow instructions, a disciplined response would involve calmly explaining why their cooperation is necessary in working with the child to accomplish the goal. Conversely, a retaliatory response might involve shouting, name-calling, or resorting to physical punishment out of anger.
​Promoting Growth and Learning
Discipline should always aim to promote growth and learning. It involves guiding children toward making better choices and understanding the impact of their actions on themselves and others. Effective discipline strategies include positive reinforcement, setting clear expectations, and providing opportunities for reflection and growth.
Example: If a child repeatedly forgets to complete their chores, a disciplinary approach would involve discussing the importance of responsibility and finding solutions together, such as creating a chore chart or setting reminders with Siri or Alexa. In contrast, a revenge-driven response might involve imposing overly harsh punishments or belittling the child, which can undermine their self-esteem and hinder their ability to learn from their mistakes.
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Building Trust and Communication
Trust and open communication are essential components of a healthy parent-child relationship. Discipline should strengthen this bond by fostering trust and encouraging children to confide in their parents without fear of judgment or retaliation. When children feel safe and supported, they're more likely to accept discipline as a form of guidance rather than punishment.
Example: If a child admits to breaking a rule or making a mistake, a disciplined response would involve listening to their perspective, discussing the consequences of their actions, and working together to find a solution. Conversely, a retaliatory response might involve accusations, blame, or shutting down communication, which can erode trust and damage the parent-child relationship.
Seeking Professional Guidance
Parenting is a learning journey, and, disciplining children is a delicate balance between guiding them toward responsible behavior and nurturing their growth. By understanding the intent behind our actions, maintaining emotional regulation, promoting growth and learning, building trust and communication, and seeking professional guidance when needed, as parents we can help our children built on love, respect, and understanding.
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Featured image by Courtney Hale/Getty Images