dopamine vs endorphins vs serotonin

source: http://theutopianlife.com/2014/10/14/hacking-into-your-happy-chemicals-dopamine-serotonin-endorphins-oxytocin/

You might not have a money tree, but you can have a happiness tree. Dopamine, Serotonin, Oxytocin, and Endorphins are the quartet responsible for your happiness. Many situations can trigger these neurotransmitters, but instead of being in the passenger seat, there are ways you can intentionally cause them to flow.
Being in a positive state has significant impact on your motivation, productivity, and wellbeing. Here are some simple ways to hack into your positive neurochemicals:

Dopamine

Dopamine motivates you to take action toward your goals and gives you a surge of reinforcing pleasure when achieving them. Procrastination, self-doubt, and lack of enthusiasm are linked with low levels of dopamine. Studies on rats showed those with low levels of dopamine always opted for an easier option, and less reward/food; those with higher levels of dopamine exerted the effort needed to receive double the amount of food.
Break big goals down into little pieces. Rather than only allowing your brain to celebrate when you’ve hit the big finish line, you can create a series of little finish-lines for frequent dopamine release. And it’s crucial to actually celebrate—buy a bottle of wine, or head to your favorite restaurant whenever you meet a small goal.
And avoid the dopamine hangover — when you slump after a massive high. Create new goals before achieving your current one. That ensures a consistent pattern for experiencing dopamine. As an employer and leader, recognize the accomplishments of your team. Sending your team an encouraging email or giving a small bonus is a “dopamine-hit” that will increase future motivation and productivity.

Serotonin

Serotonin flows when you feel significant or important. Loneliness and depression are present when serotonin is absent. It’s why people fall into gangs and criminal activity—the culture and ‘community’ facilitate serotonin release. Unhealthy attention-seeking behaviors are also a cry for what serotonin provides. Princeton neuroscientist Barry Jacobs explains that most antidepressants focus on the production of serotonin.
Reflecting on your past achievements allows your brain to re-live the experience. Your brain has trouble telling the difference between what is real and what is imagined, so it produces serotonin in both cases. Gratitude practices are popular for this reason, they are reminders and mental pictures of all the good things you’ve experienced. If you need a serotonin boost during a stressful day, take a few moments to reflect on your past achievements and victories.
Another way to boost your serotonin levels is to have lunch or coffee outside and expose yourself to the sun for twenty minutes; your skin absorbs UV rays which promotes Vitamin-D and serotonin production. Although too much ultraviolet light isn’t good, some daily exposure is healthy for boosting your serotonin levels.

Oxytocin

The release of oxytocin creates intimacy, trust, and strengthens relationships. It’s released by men and women during orgasm, and by mothers during childbirth and breastfeeding. Animals will reject their offspring when the release of oxytocin is blocked. Oxytocin increases fidelity; men in monogamous relationships who were given a boost of oxytocin interacted with single women at a greater physical distance than men who weren’t given any oxytocin. Oxytocin is the glue that binds together healthy relationships.
Often referred to as “the cuddle hormone,” a simple way to keep oxytocin flowing is to give someone a hug. Dr. Paul Zak explains that inter-personal touch not only raises oxytocin, but reduces cardiovascular stress and improves the immune system. Rather than just a hand-shake, go in for the hug. Dr. Zak recommends eight hugs each day.
Giving someone a gift, will also cause their oxytocin levels rise. You can strengthen work and personal relationships through a simple birthday or anniversary gift.

Endorphins

Endorphins are released in response to pain and stress, and helps to alleviate anxiety. The surging “second wind” and euphoric “runners high” when running are a result of endorphins. Similar to morphine, it acts as an analgesic and sedative, diminishing your perception of pain.
Along with exercise, laughter is one of the easiest ways to induce endorphin release. Even the anticipation and expectation of laugher e.g. attending a comedy show, increases levels of endorphins. Taking your sense of humor to work, forwarding that funny email, and finding several things to laugh at during the day is a great way to keep your endorphins flowing.
Aromatherapies: the smell of vanilla and lavender has been linked with the production of endorphins. Studies have shown that dark chocolate and spicy foods will cause your brain to release endorphins. Keep some scented oils and dark chocolate at your desk for a quick endorphin boost.
source: http://theutopianlife.com/2014/10/14/hacking-into-your-happy-chemicals-dopamine-serotonin-endorphins-oxytocin/

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on pilates





i've always been a fan of mat pilates even back home...when i moved here there were limited gyms that offers pilates and the schedule always sucks...
i've been eyeing on a handful of pilates studio in my area but they're pricey so i decided to hold that off for a bit....but then 3 months ago i bit the bullet and enrolled at im=x..... not only that, i took it a notch higher and enrolled in reformer pilates...

how was it? i like it...it's more fun than mat pilates... the thing is, i usually lose interest after a month but this one i didn't and i'm now on my 3rd month and just finished my 30th session (as of october 2 that is)!

Update: was doing Reformer Pilates until I got pregnant with my first (2015), then came back after I gave birth in 2016.


this is how it looks like:



#pweraUsog

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bye-bye weight watchers



i'm paying $17/month so i could use weight watcher's online tool and iphone app.

i did lose a few pounds but then i started yo-yo-ing. my fault really. i wasn't being very vigilant with being careful with my food intake.

and then i decided to just let of weight watcher's too and just went back to using Lose It!

it's pretty much the same as weight watcher's tools except that it counts calories not points. i've been using that before i even started nutrisystem and weight watchers and now i'm back to using it.

try it.

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i cancelled my weightwatchers account today...

i didnt think $17/month is worth it...i have the "Lose It" app on my iphone that pretty much does the same thing...WebMD has that too.... and besides i can follow the weightwatchers program on my own even without paying for the e-tools....i know what my alloted points is and there are weight watchers food points website found on the web to get the points for the food i eat...

so there...bye weightwatchers...hello to cheaper and more practical weight lost tools....

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quinoa, my quinoa

i discovered  quinoa (pronounced keen-wah) while I was parked and on my way to walmart to hoard some carbonated water. as i was about to turn off my engine one of the DJs asked this:

dj: i was at the restaurant with a girl, ok? and then i started reading the menu looking for something to order and then i saw something with quinoa... so i said why not, quinoa's a healthy food...does that make me look gay?

now that's the first time i heard that word and the dj doesn't  even know how to pronounce it (he pronounced it as ki-no-wa) that one of the female dj's had to correct him.... and then the female dj started saying something like: "wow, didn't even thought you would know what that is, that's good".


so i got curious and researched it, got intrigued and bought my first pack at whole foods, tried it, loved it and the rest is history..... yep, quinoa fan here!


so what is this quinoa thing....
 
a little history.i refrained from eating rice a loooong time ago. since i was rumored to be pregnant because i got fat. problem is when i moved here in the U.S i suddenly started craving for rice a lot more than when i was still in the philippines. and discovering quinoa is my weight saver! a very good rice alternative. most importantly its NOT carbs. ya hear me yo? NOT carbs.
 
quinoa is called the gold of the incas. quinoa is a super food and it is not technically a cereal grain like wheats or oats it is actually a distant relative of spinach and beets.
 
so why did i say that it's a super food? let me count the ways...

1. high in protein (8 grams in 1 cup cooked). yep, quinoa is a complete protein, which means that it contains all the amino acids necessary for our nutritional needs. complete proteins are rare in the plant world, making quinoa an excellent food for vegetarians and vegans, or for anyone looking for healthy protein source.
2. it's also high in iron and calcium
3. a good source of manganese, magnesium and copper, as well as fiber (5 grams per cup).
4. quinoa is naturally gluten-free, making it an excellent food for celiac patients or other people following a gluten-free diet

so how do you cook it?
simple.
i use my rice cooker. yep. rice cooker. for one cup of quinoa just add 2 cups of water. oh. and dont forget to rinse it even if the package says its "pre-rinsed". if you don't have a rice cooker here's how:

1. combine one cup rinsed quinoa to two cups water or broth
2. bring to a boil
3. then simmer for 10 to 15 minutes, until the seeds become translucent and the germ of the seed uncoils to form a little "tail."

quinoa has a light, slightly nutty taste and a fluffy texture. It makes a tasty porridge or casserole and can be added to soups and stews. so far i have made champurado and jambalaya out of it. basically, whatever you can do with rice you can do with your quinoa too.

still don't believe me?
here's a video.



sources:
http://www.webmd.com/diet/guide/10-everyday-super-foods?page=2
http://www.livestrong.com/article/4695-need-health-benefits-quinoa/#ixzz1VmY6Didk
http://happynutritionist.com/quinoa.html



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current run status

click below for my running status:
http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/plus/#//runs/history/1818256168/

i went yellow to orange to green! i think the next level is blue but its harder to get because i need 425 miles to get to the next level.....

it's getting more and more difficult to run because of the weather..... i try to run atleast 2x/week instead of my usual 4..... hopefully when the weather gets cooler i'll get back to my normal routine.....

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the running buddies....

my nikeplus sports band (the sensor is in that pouch attached on the shoelace)....my earphone specially made for ipod shuffle second generation....... my nike shoes..... and mindovercookie's infinite playlist..... fine, i'm exagerrating....just 1gig worth of mp3s.....

i don't like running with wires dangling all over the place and i'm really glad i found that arriva earphone.... the sound isn't that great but it will do.....





and here's the dissected version:

you don't need to buy those "special" nike shoes so you could use the nikeplus gadget..... you can just buy that sensor pouch from amazon.com ($4) and you're good to go!





update:
that shoes above had given me injuries..... i had my old trusty fila shoes but it's very worn out that i had to replace it....unfortunately, i didnt know better and didn't know i need to buy shoes depending on my foot type and gait......i just got lucky with my old fila that it fits me just right.....

so anyway,  i had to buy a new running shoes, i had been sore for weeks and it's not worth the trip to the orthopedics.....

so here it is, my new running buddy: the nike vomero+  (same color as the photo)


i'm an underpronator with high arch so i need to get a shoe that has cushion.....and boy oh boy! after trying out my vomero it felt like im running on clouds........ no more sore shins, ankles, calves, knees, muscles (yeah, the other shoes really messed me up).....

the vomero+ is nikeplus friendly..... there's a place to put the nike+ sensor inside the shoe (under the sole cushion) so i don't have to use the pouch anymore........

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run-away bride

no....not that kind of runaway....

i've been very good and have been running religiously (atleast 3 miles every other day) since april..... and hopefully til the end of the year...... wish me luck!

and here's the proof....

(from my nikeplus account)

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