Loading...

Follow Healthy and Nourished on Feedspot

Continue with Google
Continue with Facebook
or

Valid

If you think vision boards are bogus, then the joke’s on you. They work, and there’s actually a really simple explanation of why they work so well.

Creating a sacred space that displays what you want actually does bring it to life. What we focus on expands. When you create a vision board and place it in a space where you see it often, you essentially end up doing short visualization exercises throughout the day.

The law of attraction is forming your entire life experience and it is doing that through your thoughts. When you are visualizing, you are emitting a powerful frequency out into the Universe.

 

Visualization is one of the most powerful mind exercises you can do.

 

Discern your intentions. 

What do you want? What do you need? What do you value? And how do you want to feel when those things are made manifest? When thinking of the feelings, be sure to choose single emotion words like free, open, joy, etc.  Write it down.

Anything that inspires and motivates you. The purpose of your vision board is to bring everything on it to life. First, think about what your goals are in the following areas: relationships, career and finances, home, travel, personal growth (including spirituality, social life, education) and health.

What you focus on expands.

 

You’ll be amazed at how things just start popping up all over the place once you set the intention for what you want and how you want to feel.

 

Your brain will work tirelessly to achieve the statements you give your subconscious mind. And when those statements are the affirmations and images of your goals, you are destined to achieve them!

Find your images + words. 

Flip through the magazines and begin tearing/cutting out images/words/phrases that appeal to you.

Paste them to the page.  

Go through your images + words and look specifically for things that invoke the feeling under your intentions and start arranging them on your page. When it feels just right, go ahead and paste them to the page.

Set aside any images that still feel good but don’t quite fit what you are going for. You can use them in future pages or boards.

Put your vision board somewhere that you can see it. 

Your vision board can now be used as a visual reminder of what you are working torwards in your life. Look at your board often and connect with why you created it. You can pin the pages up somewhere so that you can see them, leave the book open on your table, or anything else that helps you to connect.  Or, if it is more helpful for you, you can close the book or put the page away. Whatever feels the best, do that.

Write a “make it real” list. 

Make a list of the things you could experiment with to start living out your values NOW. That is the awesome things about using your values to guide you, you can be successful NOW, without waiting for something external to change.

Be sure to ground your list in things that you are actually in control of. If you are already doing things that feel the way you want, make note of that, too. Get as specific as you can and start choosing those things as often as possible.

Repeat.

Continue to check in and ask yourself how things are going. Make adjustments and keep fine tuning. Trust the process and remember, you wouldn’t be able to dream it if it wasn’t a possibility.

One of the most powerful decisions I ever made was to take responsibility for my life, instead of just letting life happen to me.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Bad habits interrupt your life and prevent you from accomplishing your goals. They jeopardize your health — both mentally and physically. And they waste your time and energy.

So why do we still do them? And most importantly, is there anything you can do about it?

let’s focus on the practice of making changes in the real world. How can you delete your bad behaviors and stick to good ones instead?

Here are some additional ideas for breaking your bad habits and thinking about the process in a new way.

Choose a substitute for your bad habit. You need to have a plan ahead of time for how you will respond when you face the stress or boredom that prompts your bad habit. You need to have a plan for what you will do instead of your bad habit.

Cut out as many triggers as possible.

Join forces with someone and quit together. The two of you can hold each other accountable and celebrate your victories together. Knowing that someone else expects you to be better is a powerful motivator.

Surround yourself with people who live the way you want to live. You don’t need to ditch your old friends, but don’t underestimate the power of finding some new ones.

Visualize yourself succeeding.

You don’t need to be someone else, you just need to return to the old you. So often we think that to break our bad habits, we need to become an entirely new person. The truth is that you already have it in you to be someone without your bad habits. In fact, it’s very unlikely that you had these bad habits all of your life. You don’t need to transform into a healthy person, you just need to return to being healthy. Even if it was years ago, you have already lived without this bad habit, which means you can most definitely do it again.

Here’s a simple way to start: just track how many times per day your bad habit happens. Put a piece of paper in your pocket and a pen. Each time your bad habit happens, mark it down on your paper. At the end of the day, count up all of the tally marks and see what your total is.

In the beginning your goal isn’t to judge yourself or feel guilty about doing something unhealthy or unproductive. The only goal is to be aware of when it happens and how often it happens. Wrap your head around the problem by being aware of it. Then, you can start to implement the ideas in this article and break your bad habit.

Breaking bad habits takes time and effort, but mostly it takes perseverance. Most people who end up breaking their bad habits try and fail multiple times before they make it work. You might not have success right away, but that doesn’t mean you can’t have it at all.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Acne is most often associated with moody teens and for good reason — puberty and breakouts go hand and hand. But what happens when you’re well into adulthood and you’re still getting pimples? At least as grown-ups with access to this amazing thing called Google, we have more resources to track down products to treat those pesky zits. But assuming they’re not caused by stress, that time of the month or hormonal changes like going off The Pill, it can be tricky to find out what’s making you break out in the first place!

  1. Your makeup brushes are dirty

When you think about it, it’s hardly surprising that your makeup brushes or sponges can cause breakouts. Every time you use them, they collect oil, dust and dead skin — not to mention the bacteria and dirt hanging around in your home. Then, you re-deposit all of that nasty stuff back onto your skin. Yuck! To reduce your chance of breaking out, give your brushes a wash at least once a week.

  1. You don’t wash your pillowcase often enough

Similarly, most of us are way too lax about cleaning our pillowcases — which we use on a nightly basis. Not only does this come into contact with our faces, but all the oils from our hair, too. Even if you shower before you go to bed, it’s a good idea to wash your case every two to three days. Yes, it seems like a lot but if you’re breakout-prone, your skin will thank you for it! It’s also worth looking for a pillowcase made out of natural ingredients, as these are more breathable and transfer less oils.

  1. You’re eating too much spicy food

Spicy meals often include tomatoes and peppers which contain acidic lycopene. This can mess with your skin’s pH levels and lead to breakouts. The same goes for dairy and gluten — which can trigger breakouts in some people.

  1. You’re using the wrong makeup

It’s funny to think that the thing you use to cover your breakouts could actually be making them worse! But some cosmetics (particularly lotions) contain a heavy moisturizing ingredient called mineral oils, which is known to clog the pores and lead to breakouts. Silicones are another common skincare ingredient with a bad rep for blocking your pores. If any of your makeup or skincare products contains either of these ingredients, it may be worth benching them for a while to see if it makes a difference. When it comes to buying new ones, look for the tag ‘non-comedogenic’ — which means it won’t clog your pores.

  1. You squeeze your pimples

Okay, so you know you’re not meant to pick or squeeze your zits. But what you may not know is why. Not only can squeezing your pimples lead to permanent scarring, it can actually spread the bacteria underneath the surface — turning one pimple into many. So, if you justify your pimple popping sesh by saying “oh, but my hands are clean!” — sorry, you’re out of luck.

  1. You’re drinking too much juice

Yep, your daily green juice habit could be behind your pesky skin issues — especially if you put a lot of fruit in them. When you juice fruits and veggies, it extracts the fibre, leaving behind natural concentrated sugars. These can ramp up your blood sugar and insulin levels, increasing your oil production and making your cells more likely to trap oil and bacteria. If you can’t part with your juice habit, the experts recommend sticking to mainly veggies with just one fruit for a hint of sweetness — like apple or lemon.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Healthy and Nourished by Helenaounxoxo - 9M ago

It seems like these days, most of us are on the hunt for anything to make us feel happier, healthier, and more balanced. And even though I’ve been sticking with my workout routine, eating as healthy as possible, and keeping my work/life balance in check to the best of my abilities, I’m still searching for other ways to improve my everyday happiness and quality of life.

What is Reiki?

Reiki is a subtle healing practice that originated in Japan in the early 20th century. Light, still touch in a sequence of hand placements invites a meditative state that’s calming and balancing. A quiet, relaxed body and mind gives a foundation for healing and as a result, Reiki treatment elicits a self-healing response. On the surface, Reiki treatment promotes release of tension and stress, relief of pain, lessening of anxiety and greater clarity. At a deeper level, Reiki treatment gently and subtly connects us to a place of inner spaciousness and peace clearing the mind, restoring the body and refreshing the spirit.

Why Choose Reiki?

With so many health and wellness options out there, why should someone give Reiki a try? With the increase of stress and pressure in our daily lives (personal, professional and everything in between), it’s understandably difficult to find time to deal and reset within our day. Reiki, similar to meditation, provides us this reset that can be just as powerful in 10 minutes as it is in 60 minutes. We all experience imbalances and challenges reveal themselves in different ways, but the connectivity and balance that Reiki provides creates this lasting and powerful foundation for us all to live each day as our best selves. Who wouldn’t want to live their best life?  If you’re looking to create an alignment in mind, body and soul, Reiki could be a great option for you.

How Do You Find a Reiki Healer?

More and more holistic doctors, wellness centers and even fitness studios (yoga, pilates, etc.) are referring clients to Reiki practitioners or are offering treatments themselves.

What Happens During Reiki?

During a Reiki treatment you will lie or sit comfortably and the Reiki practitioner will place their hands on or near the body, allowing the Reiki energy to flow.

How many treatments you are likely to need?

This depends on what you are hoping for from Reiki. As a natural healing method it is good to allow plenty of time for Reiki to have an effect, so a series of treatments is going to be more benefical than a single treatment in most cases. How many you personally need should  be discussed with your practitioner at your first session and reviewed as you go through treatments.

Reiki is a healing process that anyone can benefit from in the normal course of their life that aims at restoring a greater sense of balance and harmony. Research using animals and even bacteria suggests it has the ability to reverse stress-induced conditions.

It should not, however, be a regarded as a cure for conditions. As a natural form of healing Reiki can support and enchance other forms of treatment. It has no contr-inducations and is suitable for both people and animals. It can be given with hands on (touching) or hands off (non-touch). Most people find receiving it extremely relaxing and calming. Those receiving Reiki do not have to take off any clothing, barring perhaps footwear. Most importantly anyone can learn it and give Reiki to themselves on a daily basis.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

A foam roller is a simple piece of equipment that anyone can use for self-myofascial release. Self-myofascial release, or self-massage, is a great habit for athletes and weight lifters alike. This is because the health benefits increase fitness at a very affordable price.

What is Myofascial Release

First, lets define myofascial release, in case you are unfamiliar with the term. Myofascial release is the application of low-intensity forces to soft tissues over a long period of time. Essentially, the purpose is to allow contracted muscles to relax, which improves blood flow and nutrient flow to the area. The effect is that muscles operate with smoother motion because of reduced internal rubbing.

While there are many reasons to incorporate foam rolling into your fitness routine, let’s briefly look at 5.

Improved flexibility and increased joint range of motion

For years, stretching was the standard method to decrease muscle tightness and improve flexibility prior to either working out or performing a sport. Newer research, however, shows foam roller exercises before an activity can lead to an increase in flexibility.

 Better circulation

Because blood carries oxygen throughout the body, good circulation becomes crucial to overall health. Among other reasons, a decrease in our circulation can lead to a whole host of problems like numbness in our limbs, impaired cognitive ability and a weak immune system. Myofascial release can help improve circulation by breaking up the tight areas where blood flow may become restricted.

Stress reduction

Foam roller exercises can help reduce stress post-workout. One study found myofascial release can lower cortisol, your stress hormone that you want to seriously dial down after a strenuous workout.

Reduce exercise-related soreness

Whether you are an experienced athlete or a weekend warrior, you’ve probably experienced delayed onset muscle soreness. Simply put, DOMS is the pain and stiffness in your muscles that can typically set in anywhere from 24–48 hours after an intense workout.

However, research finds foam rolling can substantially reduce the chances of that soreness creeping in so that you don’t spend the day after your first cycling class stuck on the couch wondering why your legs hate you so much.

 Prevent injury

Treating an injury becomes much easier when you avoid it in the first place. Oftentimes a consistent routine of proper stretching techniques combined with foam roller exercises can prevent many injuries associated with tightness and overuse, such as iliotibial band syndrome and other common running injuries.

The iliotibial band runs from the top of the leg by your hip to just below your knee. It tends to be particularly susceptible to injury, especially in runners. One caveat: If not done properly, you can do more harm than good. Rolling on an already inflamed area can actually increase inflammation, thereby giving you the exact opposite effect you are trying to achieve.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Since the body and mind are inextricably connected, every time we have a thought, we set off a cascade of cellular reactions in our nervous system that influence all the molecules in our body. Our cells are constantly observing our thoughts and being changed by them.
Of course, this is not to say that all illnesses are “caused” by our thoughts. The relationship between the mind and body is complex, and sometimes things happen at a physical level for which we don’t have a plausible explanation. We have to acknowledge that we may have an inherent tendency for health or imbalance, and in some cases, genetic inheritance is the major factor underlying an illness. At the same time, we have amazing potential to heal and transform ourselves through our thoughts, perceptions, and choices. The body is a magnificent network of intelligence, capable of far more than current medical science can explain.

Here is a list of simple things to consider incorporating into your healthy routine to help balance your mind, body, and spirit.

1. Exercise – Find an exercise you enjoy and start doing it regularly.

2. Be grateful – Stop to think about the things you have going for you and appreciate them.

3. Get plenty of sleep – Sleep is regenerative for your body. The more sleep you get the better you will perform the next day.

4. Breathe deeply – Whenever you think about it stop and take a deep breath. Over time this will become a healthy habit.

5. Install a shower filter – Chlorine is a poison. You don’t want to inhale it or absorb it through your skin while showering.

6. Ground yourself – Literally. Plant your bare feet on the earth as often as possible.

7. Eat organic – Chemicals are killing pests on the crops. They are not good for you either.

8. Do more yoga – Great for the body and mind. MindBodyGreen readers know the importance of this.

9. Smile more – It feels great

10. Spend more time with loved ones – In our busy lives we need to make time for the people who matter to us most.

11. Live your passion – Do more of what you love.

12. Meditate – Set some time aside each day to rest your mind.

13. Drink clean water – Get a filtration system for your drinking water. Fluoride is not good for your body.

14. Get outdoors more – Go for a hike and enjoy nature.

15. Eat plenty of greens – Dark leafy greens are rich in vitamins, minerals and chlorophyll. They help alkalize the body.

Slowly start incorporating these ideas into your daily routine and see how they positively impact your overall health.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Separate tags by commas
To access this feature, please upgrade your account.
Start your free month
Free Preview