How to Begin Working Out

Building up a new habit isn’t easy, especially when it’s dreadful. Most people don’t like working out. But countless studies have revealed the benefits of working out.

Benefits of Working Out

  1. Reduction in depressive symptoms: You can find many scientific studies advocating the benefits of exercise relating to depression. Working up your body’s heart rate causes endorphins to be released, which in turn make you feel good or happy. New research has found that steady, low-intensity workouts increase the release of neurotrophic proteins, or growth factors. In some depressed patients, areas of their brain were found to have been decreased in size compared to normal subjects. Therefore, exercise could be a crucial treatment option for those suffering from mental disorders. Other symptoms of depression (disturbed sleep, appetite changes, and mood swings) can be stabilized with a regular exercise routine.
  2. Coping with stress: The constant stress from life trying to balance out family, work, and personal affairs adds up. Many suffer from constantly high cortisol levels. Cortisol is intended to help your body mechanically cope when stress (supposed life or death issues) come into play. It mainly deals with long term anatomical functions rather than immediate changes. Here is a link describing the different hormones involved in stress. Adrenaline and non-epinephrine work to increase your heart rate and awareness. Exercise works by utilizing these hormones and putting them into action. When your body goes into “fight or flight” mode, it is expecting a reaction. If you don’t fight (release your energy through exercise), you will go into flight mode (cowering down due to the stresses of life).
  3. Overall improvement of body well-being:  Of course the general benefits of exercise include improvement in circulation, higher muscle/bone density, preventing aging, increasing sleep quality, etc. Here is a link describing the common benefits with scientific research to back it up.

Now that you know the benefits, how do you get started?

How to Build a New Habit

  1. Start small: Commit yourself to one physical activity 10 minutes per day. It’s easy to tell yourself to exercise when it isn’t for a long time. Eventually once you have gotten into the habit, you can increase the time lengths. If you miss a day, don’t beat yourself up. Just do it the next day. Do not let no be an option.
  2. Find a workout buddy: The easiest way to stay motivated, is to find a partner to drag down with you (or up shall I say). Hold each other accountable. When one doesn’t feel like working out, you demand they stay and force it, vice versa. Setting up a routine together will keep you committed.
  3. Set up a routine: Upon waking, include your workout routine. I find a morning workout is the easiest to convince yourself to do since you do not have much time to coax yourself out of it. If you cannot do morning, try scheduling before work or after. Times when you are outside the house and might as well workout. Or if you schedule in between errands, say you have a doctor’s appointment at 10 AM and go to work at 1 PM. Might as well squeeze in a workout while you are out instead of wasting time running back home. As long as you set a daily time to workout everyday, your goal will be much more attainable.
  4. Buy a gym membership: For some, it’ll be easier to force yourself to get moving if you know you’re already paying for it. Gyms offer the benefits of a productive atmosphere that is bound to get you into the mood. Along with tons of exercise equipment which will give you a variety of workout options.
  5. Count down to five: If you’re tempted to talk yourself out. Simply count backwards from 5 and head into the workout full force. Distracting your brain by counting down may help get you out of the habit of saying no to discipline and exercise.
  6. Find something you ENJOY: A workout regime won’t last if you do not enjoy it. There are many options out there. Swimming, soccer, basketball, running, hiking, walking, martial arts, dance, cross-fit, HIIT, etc. Anything that gets your body moving and blood flowing is considered exercise.
  7. Change it up: If you get bored simply change up the routine. Find a new workout regime, change your scenery, or even get new workout clothes. Something that brings you out of the mundane schedule.
  8. Create a REASON: If you know why you want to start working out, you will be more likely to continue working out. Those moments when you want to give up, resort back to your reason and you will be reminded of your goal and true purpose.
  9. Create a mantra: I am strong. I am beautiful. And I am successful. Some silly mantra that doesn’t have to be related to working out will distract your mind when the pain tells you to stop. If you struggle with continuing on because it seems like too much effort, a repeated affirmation will throw off the complaints of your brain. Just remember to know the difference between pushing yourself and working towards an injury. As long as you keep proper form and eat healthy, most the time the pain will be your body adapting to new stresses. A good thing to work towards building.
  10. Motivate yourself: Find ways to stay motivated. Sign up for a race, a community workout, or a hiking group. Surrounding yourself in a healthy environment will keep you energized. Finding videos that discuss the benefits of working out or talk about exercise routines, keeps your mind focused on improving your daily habits.

Here is a link on building a new habit, with science to back it up.

Shrimp Coconut Curry Soup

Ingredients:

5lb bag baby shrimp

1 Red Bell Pepper, sliced

1 Yellow Bell Pepper, sliced

half  large sized Bok Choy, chopped

Yellow Onion, sliced

8 oz Mushrooms, sliced

1 1/2 cups Cauliflower, sliced

3 Carrots, sliced vertically

1/2 cup Cashews, roasted

15 oz can, Coconut Milk

64 oz, Vegetable Broth

Paprika

Chili Powder

Cayenne Pepper

Tumeric

Soy Sauce

Oyster Sauce

Sriracha

2 TBSP Sesame Oil

Instructions:

  1. Saute onion, mushroom, and bell peppers in sesame oil over medium high heat in large stock pot. Cook for 5-7 minutes.
  2. Add coconut milk, vegetable broth, and carrots. Bring to a boil, cover, and reduce to a simmer for 10 minutes.
  3. Add bok choy, cauliflower, paprika, cayenne pepper, chili powder, and turmeric. Simmer for 10 minutes covered.
  4. Add soy sauce, oyster sauce, sriracha, and shrimp. Simmer for 5 minutes uncovered.
  5. Serve warm.

NEEDS EDITING FOR SPECIFICS

Random Pork Stew #1

Ingredients:

1 pint Organic Beef Stock

1 pint Veggie Stock

2 cups water

1 TBSP oil of sesame oil (or oil of choice)

half a bunch of asparagus, chopped 1/3 length

1 1/2 cups of brussel sprouts, sliced vertically

3 carrots, chopped  1/2 inch

3 small-medium golden potatoes, chopped 1 inch thick

2 cups of cooked ham, chopped 3/4 inch

1 yellow onion, sliced

1 cup of mushrooms, sliced 1/2 inch

1/4 cup of pepita seeds (pumpkin seeds), grounded finely

2 TBSP oregano

2 TBSP soy sauce

Salt and Pepper to taste

Recipe:

  1. Heat large stew pot on stove over medium-high heat. Add oil. Add onions and mushrooms when warm. Saute for 5-7 minutes until onions are toasty brown. 3 minutes in, add oregano.
  2. Add beef stock, potatoes, and pumpkin seeds. Bring to a boil, reduce heat, cover, and let simmer for 15 minutes.
  3. If using frozen brussel sprouts, add in now. Add carrots and vegetable stock. Bring to a boil. Let simmer for 10 minutes covered.
  4. Add in asparagus, water, ham, and soy sauce. Bring to a boil and simmer for 5-10 minutes uncovered until asparagus turns bright green. Depending on preference you can have crunchy asparagus, or softer asparagus with longer cooking time.
  5. Salt and pepper to taste. Serve warm.
  6. (Notes: For meatier mushrooms, add in raw while adding carrots.)

 

Caution: Recipe needs revising. This is experimental. Possibility of making a roux with pumpkin seeds. Recipe measurements are not accurate, need to double check and remake.

Salmon Cafe Sandwhich

Recipe:

Bread of Choice (Or check out Kenny’s Grill Recipe)

Salmon

Lemon Pepper

Garlic Salt

Kale

Seasoned Ghee (Or oil of choice)

Honey

Green Onions

Cup of water mixed with juice of 1 lemon

Oyster Sauce

Instructions:

  1. Turn stove on medium high heat, add 3 tablespoons of Ghee in medium sized fry pan.
  2. Add salmon and season with desired amount of garlic salt and lemon pepper. (Roughly 1 teaspoon each fillet). Cover for roughly 2 minutes. Flip and cover again for two minutes.
  3. Uncover and add 1/4 cup of lemon water. Slice green onions and add to dish. Let water boil down. Make sure salmon is cooked before removing from the stove.
  4. Put stove on medium heat. Add 1 tablespoon of Ghee. Add two whole leaves of kale, chopped. Add 1/2 TSP of lemon pepper and garlic salt each. Add 1 TBSP of honey. Saute for a couple of minutes, just enough to turn kale bright green.
  5. Remove from heat. Gather your bread and smear oyster sauce on one side. Combine pieces of bread to smear the sauce on both sides. Add a dash of honey to the sauce for a sweeter taste.
  6. Place kale, salmon, and raw green onion on bun. Add another piece of bread to make a sandwich. You can add sun-dried tomatoes for more flavor.

Attention: Recipe needs editing. Create sandwich with your own desired taste and preferences.

Vitamins

The conspiracy of vitamin use. Vitamins fulfill the westerners minds of a pharmaceutical system. Have an issue with your body, take a pill to fix the disease! Little do we know, drugs don’t actually work. Many drugs, especially pain killers (on the contrary of some reducing swelling which may help temporarily), are used to cure the SYMPTOM. There is a difference between the root cause of a problem, and simply an effect of the problem. Westerners believe that taking a drug to fix one symptom (and causing many other symptoms) is synonymous for fixing the disease. This is where we fail to be educated. Many prescription drugs claim to help improve the life of the individual, while never actually looking at the ailment. Many diseases are simply symptoms of a deep rooted issue. Our body reacts in weird ways to let us know something is wrong. For example, a headache could be a sign of dehydration (something simple), a blood clot (something serious), or even a sign for a larger deep rooted disease such as a virus or meningitis. When you add up all the symptoms you are experiencing, most often you’ll find a disease associated. These diseases occur due to our body not working efficiently. Something as simple as a vitamin deficiency may be causing all our issues, due to our body not having the proper resources to be able to fight whatever it is suffering from. Some forms of auto-immune diseases react due to our body put into over drive from a simple virus it could not conquer at the time (ex. rheumatic fever). If only we treated our bodies with more delicacy, could we come to the conclusion of the real cause of disorders.

Eastern medicine often looks at the root cause of diseases. Instead of drugging their patients, they work meticulously for finding the bad fruit and digging it out. With many alternative therapies such as acupuncture, homeopathy, and diet; these provide a gentle release for your body. The use of pharmaceutical drugs in America has gotten out of hand. Attempting to find the easy way out (Got a problem? Take a drug!), we fail to acknowledge the true problem. This industry is so descriptive it can even be labeled under the names of greed and gluttony. Without taking the proper care of the patient, they find the quick paced environment of easy money a fix. Many Americans lack the knowledge to even know they are being DRUGGED. Meaning a false perception to the reality of your health, a substance which has physiological effects causing a stupor. Simply look up the definition! How does that sound attractive being compared to the hardcore drugs in our industry (cocaine, heroine, opiates, etc).

Now to vitamins. Is it a fixation of our western mind or a possible healthy solution? My opinion, it depends. Taking vitamins to get the easy way out versus truly caring for your body by eating healthy may not be the best option. Vitamins are a pill, a fix, for your health crave. If you are not eating vegetables in plenty, your body is missing out. There are many phytochemical found in vegetables that pills simply can’t mimic. Along with the benefits of fiber, you’re doing your body more harm than good. Plus, some vitamin brands are even known for being false. For example, a brand selling the herb ginkgo biloba, was known for putting false herbs and spice in the pill versus the expensive herb as ginkgo. Now if you have an immediate vitamin deficiency, taking a pill may help your body come up to balance for the time being. Vitamins can help your body cope, while you’re getting your life back to order. Of course, in conclusion, if you simple lack the self control to keep up a healthy diet. I’d rather you douse yourself in vitamins than eating purely unhealthy without a substitute. Vitamins shouldn’t be your main source of healthy intake, they should be a last resort after trying other options of improving your health. Last and foremost, you should always try your best to take care of yourself and a plentiful diet. Whole pure foods is always the best way to go.

P.S. (unfinished) I need to look up the exact research details for your benefit.

Homemade Natural Deodorant

The health claims with aluminum in deodorant linked to breast cancer are alarming. With more and more people becoming awake, it’s hard to counteract the fact of the danger. Natural deodorant is a healthy alternative. Not only does it prevent the risk of cancer, it also supports a healthy air flow to your pores. Deodorants can clog up your sweat glands and cause more issues. Along with all the other chemicals and fragrances in modern deodorant, commercial deodorant is not an attractive option. On my journey to becoming fully natural, I stumbled upon a few deodorant recipes. Mixing bees wax, shea butter, cocoa butter, along with essential oil fragrances and dabbling with baking soda; I couldn’t find an efficient option. Some of the recipes I tried became to clumpy, too brittle to use effectively. Others were too soft, melting into my armpit and dripping when I got heated up. And sadly, most of them simply didn’t get the job done. I would end up half way through the day smelling bad. I even tried to go without deodorant completely due to my frustration. Of course that didn’t work at all! So here I found an easy and simple recipe for natural deodorant. Using only two ingredients, baking soda and cornstarch. While this may seem like a ridiculous recipe due to it’s lack of intricacy, it has worked wonders for me over the past 3 years!

Recipe:

1 part baking soda (1/2 cup)

1 part cornstarch (1/2 cup)

Application:

After a morning shower, I generally oil up with coconut oil along with essential oils. This allows a ground for lubrication under my armpits. It is not necessary to apply the deodorant with moisture, it will powder on perfectly fine. Simply through some on your fingertips and under your arms. Pat away the excess powder from the other areas of your body. Oil will help it stick so it is not as messy. It also may help the deodorant last longer through out the day, but I have not had a problem trying them both ways. But from past experience, I do believe it works more efficiently after a shower. This will give a clean ground for the application. If you already have bacteria and smelly aromas coming out of your arms, I’m not sure any kind of deodorant will help you out.

Science:

Baking soda works as a deodorizer, neutralizing funny smells. Cornstarch works as an absorbant, getting rid of your excess sweat. These two ingredients allow your armpits with room to breathe, without the harmful effects of many additives. Cheap and simple, it’s a very appealing alternative.

Vegan Mac N’ Cheese

Ingredients:

10 oz dried macaroni (preferably the vegetable derived noodles)

1 sweet potato, diced

1 onion, sliced

3 cloves of garlic, sliced

2 carrots, sliced

3/4 cup water (from boiled vegetables)

1/2 cup raw cashews

1/4 cup coconut milk

2 TBSP nutritional yeast flakes

1 TBSP lemon juice

3/4-1 TSP salt

1 TSP cayenne pepper

1 TSP paprika

2 TSP ginger

2 TSP chili powder

Extra vegetables:

1 head broccoli, diced

1 bunch of kale, sliced

1 bunch of asparagus, diced

8 oz mushrooms, diced

3 carrots, diced

2 roma tomatoes, peeled and diced

2 stalks of celery, sliced

Instructions:

  1. Cook macaroni, drain, set aside.
  2. Boil next four ingredients for about 10 minutes (first group of vegetables).
  3. Use a slotted spoon to place veggies in blender. Add 3/4 cup cooking water along with cashews, coconut milk, and nutritional yeast.
  4. Blend until smooth. Cook other set of vegetables.
  5. Add sauce to mac. Add extra vegetables after done cooking till tender but crisp.
  6. Salt and pepper to taste.

Science:

I choose to use cashew “cheese” over regular market cheese, because cheese from a cow contains a protein named casein. This is used in glue, because of it’s sticky properties. In your intestines it prevents healthy absorption and digestion of nutrients. Casein actually binds to opioid receptors in your brain, the same that heroin attaches to. This releases dopamine. Dopamine is a feel good hormone, a reward center. This is what creates the addiction of cheese that some people experience. Here is an article if you want to learn more.

Red Cabbage Salad

 

Ingredients:

1 cup quinoa (or brown rice)

1 cup walnuts, semi-grounded

2/3 cup red wine vinegar

1 TBSP honey

1 TSP salt (Pink Himalayan salt for added nutrition)

1 TSP seasoned salt (Celery salt for an earthier taste)

1/4 TSP black pepper

1/4 onion, diced

1 head red cabbage, shredded

2 head broccoli, chopped

3 carrots, shredded

3 stalks of celery, shredded

Instructions:

1. Grind nuts up in processor. Shred all the vegetables.

2. Mix dry spices first, then add vegetables. Add honey afterwards, mix well.

3. Refrigerate 8 hours, stir occasionally.

4. Serve and enjoy!

Science:

Walnuts are known to be a good source of Omega-3. This is also a great way to get more protein in. Walnuts contain an unusually high amount of an uncommon form of Vitamin E, known as gamma-tocopherol.

Cabbage is commonly used in many indian dishes, and indians are commonly known for having a healthy diet based on homeopathic healing. Red cabbage boosts the immune system with vitamin c, fights inflammation and arthritis, and aids healthy bones.

Cauliflower Fried Rice

Ingredients:

1/2 TBSP sesame oil (or replace with 1 TBSP water)

onion, diced

4 garlic cloves, minced

1 cup frozen peas

3 carrots, diced

8 oz mushrooms, chopped

1 head cauliflower, shredded

3 TBSP soy sauce

2 eggs

small head of broccoli, diced

(Add extra vegetables for more flavor)

Instructions:

  1. In large pan, sauté onion in sesame oil over medium/high heat until transparent.
  2. Reduce heat to medium and add in garlic, cook until fragrant. ~2 min
  3. Next add in peas, carrots, and mushrooms. Cook until peas are warmed, carrots softened, and mushrooms dampened. ~4 min
  4. While initial vegetables are cooking, slide the ingredients over to one side and add in 2 eggs on the other side. Cook until slightly runny (almost fully scrambled).
  5. Add in cauliflower and soy sauce. Combine all ingredients. Cook for about 5 minutes.
  6. Add in broccoli. Cook for another 2 minutes.
  7. Serve and enjoy!

Science:

This recipe is great for the fall because cauliflower is fresh during fall time, at least in Texas. Cauliflower is known for aiding digestion, detox, weight loss, fighting inflammation, brain and heart diseases, and cancer. Contains high levels of vitamin c and k.

Sacrifice

Soften my heart as milk and honey.

Pour your love out through me.

A waterfall of life.

Let my body be, a living sacrifice to Your throne.

Burn my flesh, for it is weak.

Crucify me to the cross,

Give my body up.

Your puppet I become,

For this is not my body.

I am Yours and You are mine.

-KMT

Alien

Slit my throat,

Slice my heart.

Return back home,

To who you once were.

Or never come back.

 

Hatred replaces love,

As I see you fade away.

Anger replaces nurture,

As I watch you reject.

Our love we offered,

With empty reward.

 

You denied us,

The right to save.

Now we are left,

With a puddle of death.

Jacob isn’t here.

Who has been replaced?

 

Maybe I failed you,

Maybe I didn’t love you.

Hoping you would accept my counsel,

A gift with assumption.

True love never expects.

 

It’s easier to hate,

Than to say I loved and got hurt.

It’s easier to blame,

Than to accept my fault.

You, my brother,

Were my first love (Philia).

My best friend,

My other soul.

 

Our umbilical cords were tangled,

And now they are dissolved.

You do not exist.

You’re just another stranger inside,

My brother’s body.

 

Oh Jacob, Oh Jacob.

How I grieve over your death.

My brother, My brother,

Where are you?

Is there any chance of you returning back home?

Will you forever be an alien,

Inside my brother’s body?

-KMT

P.S. To my lost brother. Trapped in a drug addiction.

Your Death Bed

I saw the light fade away.

As your eyes turned black,

Your face deadened.

Turning white,

Bleeding inside.

You refused to scream.

To let me aware.

You denied, denied, denied.

Why can’t you bleed in front of me?

My wrist are slit.

Pouring for you.

I plea as I watch your tomb being made.

 

Shovel the dirt, shovel the dirt.

I dig your grave,

Because I can no longer help.

Shovel the dirt, shovel the dirt.

Deeper we fall,

Into the pit of hell.

 

Fire consumes any chance of hope.

You let out your last breath,

As you slide the rope around your neck.

I scream,

My eyes unaware.

Blind folded by your lies.

I trusted with blant (blatant) naiveness.

My heart knew,

My heart knew.

But what could I do?

 

So here I dig.

Through the maggots and flesh.

Your bones are brittle,

From the lack of self love.

My heart tears apart,

Like a body being ripped through the blunt force,

Of two trucks traveling in opposite directions.

I scream for hope,

You whisper for death.

Chi flows out of you,

Dissipating into the earth.

Drained of all things holy and pure,

You cling to the devil.

Finding comfort in your fatality,

I am left with no option,

But to dig your grave.

-KMT