In our Featured Story Series (FSS) we are delighted to have our next conversation with Milana Zoric, an accomplished psychologist, entrepreneur, mother and an expat. LEN: Hi Milana, welcome to FSS. Share something about yourself: Hi, my name is Milana Zoric, I am coming from Serbia, I lived in France for almost 10 years and I work in Luxembourg as psychologist in Cabinet Paramedical in Niederkorn. LEN: What's your Luxembourg story? What brought you to Luxembourg, and how has life in Luxembourg been? As my husband was a professional basketball player in France for a decade, sport brought us in this region, where we heard for the first time about Luxembourg. As he finished his studies in USA, his diploma allowed him to start a career in a banking world in Luxembourg. As I had until recently only a Serbian passport, and as I am a mother of small children far from my family (which is a common story in Luxembourg), for me it was complicated until I managed to have all the papers needed in order to find a job. Now that I have an EU passport and my Doctorate in Psychology recognized in Luxembourg, everything is in its place. LEN: What's your entrepreneurial journey? How did you get started with Doctor of Psychology? As I am highly educated, I logically firstly wanted to find a job in Luxembourg, specifically in HR services. But as most of the offers were those for the full time positions, and as my husband already had a job like this, it was hard for me, but I refused most of the full time offers as I have small children and as I feel that inner responsibility to be there and create a balance in order to have a happy and healthy family. So I was searching for some part-time jobs until I realized that it’s not that easy to find it. Then, after some time, I simply decided to create my own business and actually restart doing what I already was doing in the past. And that’s psychotherapy and psychological counseling. LEN: What services do you offer? Who are your targets? Besides my Master and Doctorate University degrees, I have 6 years of education in psychotherapy approach called Transactional analysis and more than 10 years of experience in working with people by providing psychological counseling. I am targeting all the people who found themselves in some kind of complex life situations/people under the stress/people who want to reach their full potential in life throughout reaching the balance between different important roles in their life. As I am an active provider of organization called Workplace options, I usually work with people working in companies, but also very often with stressed moms or people who found themselves in some other types of everyday problems (communication problems, self-esteem issues, emotional struggles, family problems). LEN: What are you most proud of in practicing psychological counseling? Firstly, I am really proud that I succeeded in creating a balance between all the roles I find extremely important in life and those are the roles of mother, wife and a working women. As a consequent, I am proud that I can serve to my clients as an example of someone who succeeded to resolve some really complex life situations and give them all the tools to sort out complex psychological states of being. Of course I am also proud that I can be in a service to all the people who need my help, and am satisfied by the fact that people are usually coming to my cabinet in one unpleasant state of being and stepping out almost every time with a smile and with that awakened strength they lost somewhere on their road. I am proud and happy to have that opportunity to work with people in English, French and Serbian language, as well as to have an opportunity to work in person and online also. LEN: What are your hobbies and interests? Creativity is the value I appreciate a lot. As I finished a musical school when I was a child, music stays as an important value, so I love listening to music, dancing, and singing. I also adore running and sports in generally. I was always interested in cooking and healthy nurture so I am constantly reading about and creating some delicious, but at the same time healthy foods. I adore reading and I read always some literature in order to learn more about different ways to help people. As in Luxembourg we also have your own community which contains thousands of people coming from countries from Ex Yugoslavia, I profit from hanging out with my friends whose native language is the same as mine. LEN: What's your favorite spot in Luxembourg? Muller trail definitely as I adore spending time in nature with my family. But I will also never skip the sales in Cloche d’or or in City Concord, lol. LEN: What are your top 3-recommendations for a new comer in Luxembourg? 1. Be ready for some huge changes in your rhythm and lifestyle. 2. Try to create your own zone of comfort where you will feel fine despite the high stress environment people are mostly facing. 3. Be unique and be yourself as it is highly appreciated in this international and multicultural country. LEN: What's your favorite quote? You must give in order to receive. LEN: What would you say would be the recommendations of people who want to start their own business today? 1. Creating a business definitely is not for everyone. You firstly need to have a very flexible mindset in order to adapt to all the risks, obstacles and hard times while creating your business. 2. In order to succeed, you need to create your own, unique personal and professional brand and if necessary search for some brand developing expert who will help you in that process. 3. Do something you really love, something that is driven by your own uniqueness and purpose. 4. Be patient, be open and try to connect in some way with as much people you can in order to enlarge your community. You can learn something from every single person you meet: from a lady in the bakery, from your clients as well as from you concurrency. You can get in touch with Milana for fore information about the services: https://psymilanazoric.com/en/home/ https://www.cabinetparamedical.lu/niederkorn Adresse: 27 rue Pierre Gansen Niederkorn E mail adresse : firstname.lastname@example.org Phone number : +352 691 699 634 Milana Zoric on LEN: luxembourgexpats.lu/local-business/business-to-business/1100000985 Linkedin: linkedin.com/in/dr-milana-zoric-15637b181 Instagram: instagram.com/psyzoricmilana
Experts are exploring a potential link between Covid-19 vaccines and changes to periods and menstrual cycles in some people. After being Vaccinated for COVID-19, many people have reported unusual symptoms like swollenlymph nodes,"COVID arm" and blood clots. For more info: health.clevelandclinic.org/will-a-covid-19-vaccine-throw-your-period-off covid.joinzoe.com/post/covid-vaccines-menstruation
With some countries in the Western Europe receiving two months worth of rainfall in just two days, the flooding wreaked havoc across many parts of the continent. If you know anyone in the affected areas who could benefit from free, professional assistance in getting their health back on track, please get in touch. kc-performance.com/paying-it-forward
We go-to school, make good friends and we have a good time. These relationships tend to be stronger. We then grow-up to college, and build beautiful friendships. Then, we find our first job, then relationships, break-ups, jobs, colleagues, marriage, kids and more. One day, we start feeling that our friendships are intact but our friends are far. We want to meet new people, we look around, and the world is filled with dating apps. We move to a new country, new city, new place, we are suddenly devoid of friends. How we wish we had a place where we can search for people, look at interests we share, get talking, and build new friendships. We felt so, and we know many of you share this feeling. That's when we attempted to create Meet People and make friends feature on LuxExpats. Meeting new people should not be difficult. In fact, it should be very easy. In fact, all of us want to make friends. Now, this has become a reality with Meet People with matching interests. luxexpats.lu/meet-people Once you join Meet People with few clicks, all you've to do is simply look for shared interests and start chatting in no-time with new and interesting people. Anything that's built to last has to be sustainable. For all basic members, we enable 10 profiles for free chat, and these profiles are regularly refreshed with new people. At the cost of only buying one Cappucino a month, you can become a Premium Member and get access to all filters, preferences, searches, and unlimited chats in LuxExpats. We are constantly adding to the Premium benefits, including upcoming new ways to earn money, exclusive special discounts, and LuxExpats team support. With Meet People, filter and say hi to new people. With one button, you can find all people matching your interests. You can also share your feeling with "Feelings status" and add a description of whom do you want to reach you with simple descrptions. The world is now your oyster; meet badminton players, parents, travelers, and more in one place. More power to women: We have introduced more power to all, but particularly also to women. As a woman, you want your profile to be shown only to other women, you can simply select to show your profile to other women only. Men can do the same, or can simply leave at the default setting of meeting any gender with shared interests. Looking back: Since we started LuxExpats as a community in 2012, one of the recurring themes was how to meet new people. We now have an answer to this. This is just the beginning, and more features on language, country of origin and many more awesome features are being developed as we speak. Making friends has never been easier in the new app driven world. We are glad to be part of the LuxExpats community. Hurray! luxembourgexpats.lu/meet-people
Food is all we live for will be an understatement. Healthy and timely food is a must for happiness, longevity and quite frankly, for a good life. Luxembourg for the longest period of time was lacking optionsto have good food delivered in a timely way. Whilst the neighbouring countriesincluding Germany, France and Belgium were enjoying good delivery options,Luxembourg’s residents were to be content with over-priced under-served delivery options. Off late things have changed for the better, particularly during the Covid19 lockdown times, restaurants and food delivery service have sprung-up with many options to the delight of Luxembourg residents. Today, digital ordering is representing almost half of all food delivery visits,expanding beyond traditional dinner delivery to encompass even breakfast and lunch deliveries. Let’s have a look at one of the leading Food delivery apps in Luxembourg, WeDely. WeDely gets your food delivered right at your doorstep anytime, anywhere. WeDely receives and delivers thousands of orders every day and its platform has hunrdreds of restaurants listed with all kinds of cuisine options including Indian,Italian, Luxembourgish, Sushi, Healthy, American etc. WeDely serves the centre and south of Luxembourg with new areas enlisted to be covered soon. Luxembourg is known for limited options, early-closing times and slow service. But apps like WeDely increases your options with deliveries all throughout the year between 11am-10pm. And the average delivery time only about 35mins, as opposed to more than an hour deliveries. WeDely is expat friendly, and is a partner to the Luxembourg Expats Network, offering also quick food delivery options and coupons to engage closely with customers. Good food, timely deliveries are important for a happy meal. WeDely does a great job at that. Luxembourg is not only providing a peaceful home, but also an engaging ecosystem that expats can cherish. For orders, visit www.wedely.com [Sponsored]
Do you feel like your brain is letting you down? You are not alone. As the world comes to grips with the Coronavirus pandemic, our capacity to deal with the mental burden of prolonged stretches of isolation and global uncertainty has been severely challenged. What can you do, outside of your ability to contend and adapt? Learn how to manage your brain. As a part of interdisciplinary panel discussions at Nova Southeastern University, Dr Jaime Tartar delivered a scintillating talk on the many struggles the human brain encounters in the modern day, attracting over 600 online participants from all over the world. PS: It is a rather rare occurrence to hear Dr Tartar address an audience comprised chiefly of the members of the general public. If you don't know your anterior cingulate cortex from your elbow, you probably will appreciate the omission of some of the most technical terms in favor of more general brain terminology. Today, more than ever, getting a firm grip on how your brain works is extremely valuable. Based on the content Dr Tartar's presentation, I created a free online course which I would like to share with you during a time when I believe it to be particularly helpful. Click here to access the free online course
Overwhelmed with all the information about COVID-19 vaccines? Let's have a quick look at the vaccines. The European Commission believes that an effective and safe vaccine against the virus is our best bet to achieve a permanent solution to the pandemic. The development and distribution of safe and effective vaccines against COVID-19 is at the heart of the European Commission’s coronavirus response. As on 7th June 2021, 270 million doses have been administered in the EU with 48% of the EU population having received atleast 1 dose of the vaccine. Vaccine development is a complex and lengthy process, which normally takes around 10 years. With the vaccines strategy, the Commission supported efforts and made the development more efficient, resulting in safe and effective vaccines being distributed in the EU by the end of 2020. This achievement required running clinical trials in parallel with investments in production capacity to be able to produce millions of doses of a successful vaccine. Strict and robust authorisation procedures and safety standards are respected at all times. Till date 4 safe and effective vaccines against COVID-19 have been authorised for use in the EU following positive scientific recommendations by the European Medicines Agency based on their safety and efficacy data.These 4 vaccines are also WHO certified COVID vaccines. The safety and effectiveness of the vaccines will continue to be monitored as it is used across the EU, through the EU pharmacovigilance system and additional studies by the company and by European authorities. The Commission has also started work to anticipate and tackle new variants of the virus and to rapidly develop and produce on a large-scale vaccine effective against those variants. As robust clinical data becomes available, these vaccines could be administered to cover more population groups such as pregnant & lactating women & younger age groups. Additionally, the Commission is in discussion with Sanofi-GSK, CureVac, Novavax & Valneva for procuring vaccines manufactured by them with the aim to step up vaccine manufacturing capacity in the EU. For more information: https://ec.europa.eu/commission/presscorner/detail/en/ip_20_1103 https://ec.europa.eu/info/live-work-travel-eu/coronavirus-response/public-health/eu-vaccines-strategy_en#authorised-vaccines
The theme of the World no Tobacco Day 2021 is 'Commit to quit.' World No Tobacco Day is observed on May 31 every year to highlight the risk associated with the use of tobacco. The annual campaign is an opportunity to raise awareness to help reduce use and protect the health of the people "Quitting smoking is therefore the best thing smokers can do to reduce both their risk of serious COVID-19 disease and their risk of developing cancer and heart and respiratory disease." , Paulette Lenert. "Don't let tobacco take your breath away!" 1 year of smoking cessation = 50% less risk of a myocardial infarction The Ministry of Health also wishes to recall that stopping smoking is beneficial at any age: after 48 hours of stopping, the body is better oxygenated and respiratory function improves; after 1 year of stopping, breathing returns to normal and the risk of myocardial infarction is halved; after 10 years of quitting, the risk of dying from lung cancer is halved compared to that of a smoker; after 20 years , the risk has reverted to that of a non-smoker. For more info: gouvernement.lu/fr/actualites/toutes_actualites/communiques/2021/05-mai/28-tabac.html
Luxembourg now allows downloading your Covid vaccination certificate from MyGuichet. Requirements are simple: a) You're vaccinated b) You've a private space in MyGuichet. You can login and download directly from the website. guichet.public.lu/en/citoyens/sante-social/coronavirus/vaccination/demande-covidcheck-certificat-myguichet.html You've to still respect the barrier gestures and its recommended to continue to wear masks.
The question on top of many people's mind is, when can I get vaccinated? When will I get the vaccine invite? As of today, 19 May, the folks in the age range around 40 yrs are expected to get a vaccination invite within the next few weeks. Is vaccination optional or mandatory? Vaccination is not mandatory and is only voluntary. Many people who get the vaccine invite are not showing up at the centre. Where are the vaccination centres? There are at least 6 new vaccination centres are added and are proceeding at a rapid pace. Check the list of vaccination centres here luxembourgexpats.lu/stories/resources/1100000692 What are the available vaccines? 1. Moderna 2. Pfizer 3. Astrazenica 4. Johnson and Johson Do I get to choose my vaccine? The doctor on-site makes the choice of which vaccine. You can refuse the vaccine choice but you cannot choose which vaccine. Of course you can try to request and see if the doctor is accomodating but in general, its really not your choice on which vaccine. What happens if I refuse my vaccine? You can refuse your vaccine. In this case, you will not be vaccinated at that point. But, you can register for the waiting list and you will be called at the end of the vaccination roll call. What are the ways I can get vaccinated? 1. You will get an invite in a roll call. You use the invite, register for an appointment, and show-up for the appointment with the invitation letter, appointment confirmation, ID card and Social Security card to get vaccinated. 2. You can register in the waiting list. This is outside of the roll call and you may get an invite earlier than the roll call. 3. You can also register for the "left over vaccine" list. As people are not showing up for their vaccine, you will be called at the end of the day from the centre for left over vaccines. You need to (a) stay within 20mins from the vaccination centre (b) you should register it every day. (Update: this option ended on 8 May and no longer an option)
Opening times: Monday to Saturday 07:00am - 07:00pm For all vaccination questions: 247-65533 Access to vaccination centres are barrier-free and wheelchair accessible. If necessary, one can be accompanied during the visit to the vaccination centre. -------- Hall Victor Hugo 60, Avenue Victor Hugo 1750 Luxembourg Luxembourg google.com/maps/place/60,+Avenue+Victor+Hugo+1750+Luxembourg Esch-sur-Alzette 30, Avenue des Hauts-Fourneaux 4362 Esch-sur-Alzette Luxembourg google.com/maps/place/30,+Avenue+des+Hauts-Fourneaux++4362++Esch-sur-Alzette Ettelbruck - Sports Hall CHNP Rue du Deich 9012 Ettelbruck Luxembourg google.com/maps/place/Rue+du+Deich++9012+Ettelbruck Mondorf - Scout centre Badboeschelchen 1, route de Burmerange 5659 Mondorf-les-Bains Luxembourg google.com/maps/place/1,+route+de+Burmerange+5659+Mondorf-les-Bains Luxembourg Air Rescue Luxembourg Airport - Gate E13 1110 Findel Luxembourg google.com/maps/place/Luxembourg+Airport+-+Gate+E13+1110+Findel Steps to-do in vaccination centres luxembourgexpats.lu/stories/resources/1100000693
Luxembourg is vaccinating its residents in 6-phases. You can perform an antigen self-test at home. You can get PCR tests done on invitation. More info: Vaccination steps: 1. You will be invited to the vaccination by post. 2. The invitation contians a personalised code with limited validity. Please note that this cannot be extended! 3. Please use this code to make your appointments online. Book an appointment for the vaccination. 4. Follow the industructions to get your appointment. 5. For some vaccines, a second injection is required. You will receive your 2nd appointment during your visit to the vaccination centre. covid19.public.lu/en/vaccination.html Antigen self-test: You will get a self-test kit inivte that you can pick up. The date, time and centre to pick-up willl be included in the letter that you can pick-up. covid19.public.lu/de/testing/selbstest.html (DE) covid19.public.lu/fr/testing/selbstest.html (FR) PCR test: PCR test invite willl be recieved with a code for you to test. The letter will be sent by post using which you can test for Covid-19. covidtesting.lu Hotline: +352 247 655 33 covid19.lu
5 most important nutrition rules to help you get the best gains from your workouts: 1.Make sure you consume adequate calories every day 2.Split your total calories fairly evenly over 5â€“6 meals per day 3.Take in at least 1 gram of protein per pound of bodyweight each day 4. Eat plenty of fruits and vegetables 5.Emphasize workout-window nutrition
Squats, side planks, and pushups - the triple threat of body weight exercises that a live online coach can help enhance and take to the next level.HOME BODY WEIGHT EXERCISESAs the pandemic continues to take its toll on people around the world, itâ€™s driven most of us to move our gym workouts, to home or park workouts. Sure, you may not have the same high-quality equipment that youâ€™d normally find in your local gym, but nevertheless, staying fit is a way of life, and incorporating bodyweight exercises (like squats and side planks) into your routine will work wonders on keeping you mentally and physically healthy. Coming up are 3 of the best bodyweight exercises you can do to strengthen your stride, and maintain (or push towards gaining!) your incredible physique.1. SHAPE THAT BOOTY WITH SQUATSWhat bodyweight exercise allows you to not be able to walk properly the next day?First of all, get your mind out of the gutter! The answer is: the squat. But why are squats often deemed as the â€˜kings of liftâ€™? Well, thatâ€™s because this particular bodyweight exercise comes with a wide variety of health benefits, and is a great way to achieve the booty of dreams!Possibly the best thing about squatting is that it never gets stale. With technology moving at such a fast pace, you are presented with 1-1 online coaching programs like Sport Activator. It gives you the ability to connect with an online coach, live, and from anywhere in the world. This alone leaves you with absolutely no reason not to squat! Sit back and stay tight (pun intended) - We have a couple of reasons as to why you should shape that booty, backed by science:When you squat it builds character and disciplineIt strengthens your coreAbsolutely crushes caloriesBoosts athletic ability and strengthThey can be done anywhereDoing the squat bodyweight exercise is simple! But for those who are beginners, letâ€™s take a look at exactly how to do it: Start with making sure your toes, knee, hips, and shoulders are all in line.When going down breathe in, and when going up slowly breathe out as you move. 2. PUSH UP, THEN DOWN, THEN UP AGAIN!!Pushups are incredibly good for us. The main reason for this is because this bodyweight exercise literally gets the whole body involved, and stands as a staple for many other workouts such as yoga, HIIT, and pure strength training. Letâ€™s set the record straight on pushups by explaining the legitimate health benefits youâ€™ll get from doing them on the regular and how to do pushups correctly:Pushups improve your upper body strengthThey can double as cardioImproves postureStrengthens your bonesHow to do pushups correctly: Make sure to hold abs in tight and maintain a straight posture.Align your shoulders with your arms.When going down breathe in, as you begin to go up, breathe out.3. THE SIDE PLANK!Even if you donâ€™t consider yourself a master yogi, the side plank is a pose youâ€™ll want to start practicing on the regular. When you hold this pose for even a few seconds, your body will punish you by reminding you that youâ€™re definitely not working out your obliques nearly enough. Side planks are exercises that are unilateral, meaning that they only work one side of your body at a time. Youâ€™ll also really feel it since your muscles will be working double-time to support your entire body. Letâ€™s find out what the benefits of the side plank are: Less stress on center abdominal muscles.Helps in building your balance and coordination.Sustain great posture and ease of movement by building a strong core and better balance.How to correctly do a side plank: Align your heal, hips, and shouldersMake sure to keep your body nice and tightSet a timer to hold as long as you canContinue to take big deep breaths in and out throughout the plankIdeally, you should be able to hold the side plank position for at least 60 seconds. If not, then itâ€™ time to work harder! SPORT ACTIVATOR - YOUR LIVE ONLINE COACHUnlike other coaching platforms who just send you videos to imitate, Sports Activator provides you with 1-1 live online coaching directly from the comfort of your own home. They bring together a team of expert online coaches, along with professional athletes, in order to assist you in achieving your life goals, anytime, anywhere. It doesnâ€™t matter whether youâ€™re a beginner, or a professional, SA will stand alongside you and adapt according to your needs. So far, the online coaches at Sports Activator have helped hundreds of people fall in love with themselves, will you be the next?Sponsored: https://sportactivator.com/
Only seven minutes a day can get and keep you fit. It might sound little time but results seems to be remarkable. Keyword: Consistency. Yes, be consistent with seven minutes a day. Here we go: 1.Abdominal Crunches:Lie flat on your back with your feet flat on the ground, with knees bend at 90 degrees and your toes turned inwards and touching, Push your back down flat into the floor to isolate your abdominal muscles.Need to squeeze the abdominal muscles for a count and the return to start position in a smooth movement. 2.Planking:First, get into the pushup position on the floor and bend your elbows and keep them on the floor and then you need to ensure that your body is straight from head to toe and is kept parallel with the floor. Remain in the position as much as you can and you need to breathe normally during the workout. 3.Push Up and Rotation:Get into pushup position. When you lift your your body just twist and rotate to the right side. Lift-up the right arm and extend right. Get back to the starting position and repeat the same with the left side of the body. Repeat this for 30 seconds, This workout will strengthen your torso. 4.Jumping Jacks:Stand with feet together and hands by your sides and simultaneously raise your hand up above your head and while jumping up spread your feet above twice shoulder-width apart. Then bring your body back to the starting position. 5.Push-Ups:Start this exercise on your hands and knees with your hands underneath your shoulders and then you need to come onto the balls of your feet and the heels of your hands, walk the feet back until you are in the plank position and bend your elbows lowering your body down. Try to do 10 times. 6.Squat: You need to go as deep and low as you can comfortably and to keep your knees tracking over your toes. Then your back should remain flat and next you need to keep your chest lifted and don't allow it to cave in.Remember that your feet should constantly press again the ground and don't come on to the balls of your feet.
Today we are writing about simple things we can do in life that makes our life healthier and happier. A healthy life is a happy life. None of what we document below is not known to you. So, we won't be introducing you to new topics but merely accumulate a reference list to remind ourselves.Drink water: Water and fluid intake for the human body is essential. Many ailments can be avoided with proper fluid intake. About 15.5 cups (3.7 liters) of fluids for men. About 11.5 cups (2.7 liters) of fluids a day for women.Eat healthy: Eat a variety of food. Green vegetables, protein (Chicken, pulses). Avoid obviously unhealthy foods such as pastry, pizza. Yes, one can cheat every now and then for pleasure.Sit idle for 10mins every day: This is under-rated and almost never spoken about. If you think about it, most of us don't even spend 2 mins per day in silent thinking. Unless you think, we won't be able to better ourselves. Allocate 10mins per day for thinking in silence without talking, reading, watching or staring at your mobile/computer. Preferably in the morning.Read about topics outside of your work: We tend to be over-involved in the topic that we work on daily. This makes our ability to appreciate others and viewpoints difficult over time. So, make an effort to read about topics that you don't know much about. e.g. If you're an artist, read about engineering. Its not important how much you understand, its rather important that you're consciously opening up your mind to newer topics.Smile: Smile is the gateway to your heart, mind and soul. A genuine smile can open-up unexpected opportunities. No one likes to be around a grumpy soul.Spend time with family: At the end of the day, an important part of our legacy is our family and their well-being. Spending time, consciously, and being present with our family members will make your life way more happier and easier.Avoid alcohol and Smoking: Alcohol and smoking makes your health worse. Much has been written and already known. We will simply highlight it.Get most important work done: As explained in the book "Black Swan", not all decisions we make change our lives. But important decisions do. So, get the most important work done. You can afford to be lazy on less important topics.Move your body: Walk, jump, run, play. Do anything. But move your body physically everyday.Bonus: This is the bonus point most of tend to simply miss out. A lot of us know what is to be done and we try do it. But one thing we miss is that we don't put "consistent effort" in doing it. It's not important how much you do sporadically. What's important is how much you do consistently. Unless we get this right, we won't achieve the desired results. This is the hidden secret of success.We hope you found this summary helpful, useful and practical. If you've suggestions or would like to add other points, please contact us at email@example.com About us: Luxembourg Expats is for expats, by expats. We are focused on making expats' life easier and happier in Luxembourg. To this extent we, through our platform and online communities, bring together relevant local businesses and services, real-estate, offers, buy/sell and events. Sign Up and join our marketplace community on www.luxembourgexpats.lu.
Sprouts are loaded with nutrients and have tremendous health benefits. It is also known as the nutrition powerhouse, sprouts are extremely low in calories, rich in fibre, enzymes, protein, and other micro-nutrients. Moreover, it is easy to prepare and you can have it as salads or just toss them with veggies.1. Helps to lose weightSprouts contain fewer amounts of calories and are a rich source of fiber. Having a bowl of sprouts between your meals can make you feel fuller and reduce appetite, which is quite beneficial when trying to shed kilos.2. Good for your stomachFiber-rich sprouts are good for your digestive system. They promote easy bowel movement, keeps constipation at bay and improves overall digestion. 3. May control blood sugar levelsSprouting decreases the total amount of carbs in sprouts.4. May improve heart healthHaving sprouts may also improve your heart health and reduce the risk of developing various heart-related diseases like high blood pressure. 5. Build the immune systemHigh in vitamin C, sprouts are a powerful stimulant for the white blood cells in the body, which fights infections6. Good for eyesightThe antioxidants present in sprouts also protect the cells of the eyes from free radicals.
Whether you are a student or an office goer, almost everyone suffers from occasional neck pain and stiff neck. Some of the reasons for neck pain are bad sleeping posture, long hours of sitting or staying glued to your smartphone and the reasons can be endless.Constant neck pain and stiffness can become a hindrance in your daily life. Following are the 4 exercises you can do at home to relieve neck pain :1. Turn your neckSlowly turn your neck towards one side and hold the posture for 5-7 seconds.Ensure that your jaw is at the same height throughout.Gently turn your neck to the other side and hold for 5-7 seconds. Repeat the exercise 5 times.2. Neck tiltIt is one of the simplest exercises to get rid of neck pain. Simply tilt your neck downwards and touch your chin to the chest.Hold the pose for at-least 5 seconds. Return to the original position.Repeat the exercise 5 times.3. Side tiltTilt your neck sideways (towards your shoulders) and hold the position for 5 seconds.Return your head to the center.Tilt your neck to the other side and hold the posture for 5 seconds.Repeat the exercise at least 5 times on each side.4. Shoulder extensionStraighten up your body and make sure your posture is perfect. Push your neck forward and pull your shoulders together in alignment. Hold the position for 5 seconds and feel the stretch on your neck muscles. Gently return to your original position.Repeat the exercise 5 times.
Are you suffering from obesity? Then it's time to add avocado to your daily diet. Meals that include fresh avocado as a substitute for refined carbohydrates can significantly suppress hunger and increase meal satisfaction in overweight and obese adults, a recent study suggests. A new study in the journal Nutrients adds more evidence to consider, by showing that overweight or obese volunteers who had eaten avocado as part of a meal felt less hungry after 6 hours, compared with those who had eaten a low-fat, high-carbohydrate meal.The research found that meals including avocado not only resulted in a significant reduction in hunger and an increase in how satisfied participants felt, but also found that an intestinal hormone called PYY (PYY: A hormone concerned with hunger and the lack of hunger )was an important messenger of the physiological response.
Personal Trainers' 12 secrets of Successful Exercise 1. In the land of the gym machines, technique is king Incorrect technique risk causing injury and is often pointless: your body wonâ€™t reap any benefits.2. Learn to do things properly, and then slow downThe body adapts to movement patterns, so the more you do it, the better youâ€™re going to get. 3. Fitness classes can be great â€“ but tread with caution4. If you are a newbie, it is easy to get things wrong5. Women, lifting weights wonâ€™t turn you into Hulk HoganLifting weights will help you to stay strong and active into old age, and can reduce your likelihood of having back pain or bone fractures in later life. 6. Find your real motivation7. Be realistic about what exercise alone can achieve8. The odd jog isnâ€™t enoughJust having a little stroll around the park isnâ€™t going to help. The NHS advises adults aged 19 to 64 to do 150 minutes of moderate activity a week, in addition to twice-weekly strength exercises, to stay healthy. 9. Push yourself. 10. You donâ€™t need fancy gear or boutique-gym membership11. Donâ€™t do the same thing week-in, week-out12.Go at your own pace, and donâ€™t be afraidClick the link to read more - https://buff.ly/2Z3GAxG
What you eat before a workout is important. If you're going to put the machine that is your body through the paces, you want to fuel it first with proper nutrition. So it is important to know what to eat before a workout.What is the best thing to eat before exercising:Not eating enough before a workout can make you dizzy, lightheaded, nauseated, or lethargic. It can also make you more likely to injure yourself. There's no one meal that you need to eat before working out. Instead, focus on these things:Low fatModerate in carbs and proteinLow fiberIncludes fluid What to eat during a workout:Ingesting carbohydrates during your workout allows your muscles to perform more work. Consider adding a carbohydrate beverage such as Gatorade or a carb-loaded protein bar during your training session for best results. What to eat after a workout:Eating after a workout is all about replacing the calories you used up. For one, it's important to replenish the glycogen that has been depleted during your exercise. Secondly, eating protein after a workout is a must for a speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes (which are minerals that your neurons need to fire properly), which you lose when you sweat.
You might have heard of 10,000 steps per day is the right number to set as your daily target. A goal of 10,000 steps per day was created as a promotion by a pedometer company in Japan in the 1960s and it became popular as it was adopted by walking clubs. The number wasn't based on researchâ€”it just sounded good.It's a good idea to find out how many steps a day you walk. A study found a threshold for reducing the risk of premature death is 4,500 steps per day. Even a small increase in steps per day above being inactive can make a difference in health. Walking helps to reduce your risk of these common health problems:Heart diseaseObesityDiabetesHigh blood pressureDepressionHow far will you go today? Your goal will depend on your starting point. But nearly everyone can reap the benefits of walking more, step by step.
Do you feel exhausted after sitting for a long time on the chair before your desktop ? Is your body getting stiff ? All this could lead to adverse health effect.But don't worry these simple exercises can be carried out easily on the chair and in the office without the need of any equipments.Rubber Neck Sit up tall and drop your right ear down towards your right shoulder (No need to touch it!) and hold for a few seconds and repeat for the left side.Reach for the Stars Interlace your fingers and reach up towards the sky, as high as you can by keeping your palms facing up towards the ceiling.ShrugsRaise both shoulders up towards your ears and hold for a few seconds and release. Repeat a few times for good measure.Knee HuggerWith a bent knee, lift your right leg up and grab it with your arms and pull it in as close to your chest as you can. Hold for 5â€“10 seconds and make sure and do it on the left side, too.Walk/Jog/Run in Place30â€“45 seconds. 3â€“5 times. This one is as simple as it sounds. Stand up from your chair and get to it.
You will need B12 Supplements: As it naturally occurs in only animal foods like milk or eggs. Extra Iron: The iron in plant food is not as easily absorbed when compared to that of meat.Find new protein sources: Include lentils, soy, beans and quinoa in your daily diet.Try to use natural products: Choose natural soy foods like tofu, edamame and miso and avoid processed foods.Read the ingredients carefully while purchasing food items.Never try to change all at once. Slowly inculcate the change in food that will help to maintain the balance.
Scientists and many spiritual teachers alike agree that the simple act of smiling can transform you and the world around you. Research shows us that a smile is contagious. It can make us appear more attractive to others. It lifts our mood, as well as the moods of those around us and it can even lengthen our lives. So before you read on, bring a nice, genuine smile on that face of yours. Researchers classify smiles as being of two types: standard smiles, where only the mouth shapes the smile, and genuine or Duchenne smiles, where the muscles around the mouth and the eyes create the smile. (The latter was named after French neurologist Guillaume Duchenne, who used electrophysiology to show how truly happy smiles also use the muscles around the eyes.) The act of smiling activates neural messaging that benefits your health and happiness. Charles Darwin explored the nature of smiling in his book The Expression of the Emotions. "Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy." —Thich Nhat Hanh
When we skip breafast and eat dinners late it leads to an unhealthy life style. Such eating habits can cause worse outcome that may also lead to heart attack. According to a study, people with these 2 eating habits are more likely to have heart attack and chest pains. It is always recommeded to have one-two hours of interval between dinner and bed time. The best way to live is to eat your breakfast like a king. A good breakfast must consist dairy products (milk, yoghurt and cheese), carbohydrates (whole wheat bread, bagels, cereals) and fruits of your choice. What foods make a nutritious dinner? Vegetables and/or salad – use different cooking methods for variety in your vegetables, try boiling, steaming and stir-frying. Carbohydrate foods like potatoes, pasta, rice or bread. Protein foods such as meat, poultry, fish, eggs, beans and nuts. Make dinner family time. Use the time to sit down as a family and talk about the day. Children learn their behaviours from the adults in their lives, seeing you taking time for dinner is likely to make them do the same.
When it comes to breakfast different countries have a variety of options, lets see how people enjoy their first meal around the globe. Following are some delicious diversity of our world's breakfast cultures: Switzerland: On weekdays, the Swiss frequently stick to quick but filling breakfasts like the traditional birchermüesli, while on weekends, it's time for Swiss brunch. Along with roesti (potato pancakes), cheeses, and cold cuts, the centerpiece of the brunch table is zopf. Japan Morning usually include fish like salmon or mackerel, miso soup, pickled vegetables and rice. There's also tamagoyaki, a slightly sweet rolled omelet made from thin layers of egg in a rectangular pan that gives it its signature shape. Singapore For a traditional hawker-style breakfast, kaya toast is a must-have. The sandwich is spread with flavorful kaya, a sweet jam made with coconut milk, eggs, and sometimes pandan leaf for vibrant green color and flavor. Australia Australia's "brekkie" is for them who love grain bowls, avocado and other savory toasts. Australian breakfasts can range from the classic avocado toast on seeded bread to a farro bowl topped with a poached egg and pickled vegetables or rice pudding with yogurt, seeds and berries. Portugal Coffee drinks with lots of milk are the first order of business when getting breakfast in Portugal. the perfect pairing for these milky coffees are pasteis de nata, or egg custard tarts. United States of America American brunch, mostly include fluffy buttermilk pancakes stacked high alongside a pile of crispy bacon. The classic toppings of butter and maple syrup remain the gold standard. Russia Caviar is actually a Russian breakfast food. A pot of black tea is a fixture on every breakfast table. Read more on CNN travel
What you eat helps the immune system to fight diseases and overcome any potential illnesses. Eating seasonal fruits and vegetables that are full of nutrients will help to improve the immunity of the body. For the immune system to function properly, it needs all the nutrients to function optimally. This consists of vitamins, minerals, fats, carbs, protein and phytonutrients. Colorful foods can provide all the essential nutrients required by the immune system. It also improves the gut health. Some examples are as follows Red, Orange and Yellow – Have vitamin C. Eat vegetables like red and green bell peppers as they contain a lot of vitamin C and also includes antioxidants and phytonutrients. Also anything that is orange and yellow tends to have a lot of vitamin C. Leafy green pack powerful nutrients – Broccoli, Brussels sprouts, Cabbage and other green vegetables are rich in nutrients that can benefit the immune system as it provides vitamins C, E and K. Blue, Indigo and violet foods: These foods have tons of antioxidants, specifically anthocyanins and phenolics. Some examples are figs, raisins, berries, purple cabbage and egg plant. An especially healthful fruit in the blue group is the blueberry.
The new WHO guidelines indicate that children under five must spend less time sitting watching screens or restrained in prams, get better sleep and have a more active play if they are to grow up healthy. Technology has made parenting a tad easier. If the kid is becoming restless, hand over whatever gadget is nearby and a few hours will pass by like a breeze. However, the World Health Organisation says it is crucial that children sit less and play more for overall health. Children under five must spend less time sitting watching screens or restrained in prams, get better sleep and have a more active play if they are to grow up healthy. For infants, less than one year, screen time is not recommended at all. One-year-olds should not be permitted sedentary screen time such as watching TV or playing computer games. For those aged 2-4 years of age, children should be engaged in physical activities and sedentary screen time should not exceed one hour.
Feeding your body certain foods may help keep your immune system strong. Plan your meals to include these 15 powerful immune system boosters. 1. Citrus fruits Vitamin C is used to increase the production of white blood cells. These are key to fighting infections. Popular citrus fruits include: grapefruit, lemons, limes, clementines, oranges, tangerines. 2. Red bell peppers Red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. 3. Broccoli Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. 4. Garlic Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin. 5. Ginger Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. 6. Spinach Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. 7. Yogurt Look for yogurts that have "live and active cultures" printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. 8. Almonds Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E. 9. Turmeric Turmeric has been used for years as an anti-inflammatory in treating both osteoarthritisand rheumatoid arthritis. Also, research Trusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. 10. Green tea Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. 11. Papaya Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. 12. Kiwi Kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly. 13. Poultry When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. 14. Sunflower seeds Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant. 15. Shellfish Some types of shellfish are packed with zinc. Varieties of shellfish that are high in zinc include : crab, clams, lobster, mussels