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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.

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Natural skin care have always been something I’m extremely passionate about. I believe taking a good care of our skin with high quality products it is important as eating organic vegetables. Skin is the largest organ and we need to take a good care of it. Almost year ago I received a PR box from Subtle Energies, what now a year later is my daily skin care routine. I don’t know if it was my moment finding a perfect match but through many life changes, dry air while living in the desert, busy life schedule… Subtle Energies have been a real life saver keeping my skin so healthy and smooth. I am so proud to be able to share this very personal interview with the founder Farida Irani and talk all things skin care and Ayurveda.

What inspired you to create Subtle Energies?

I began my career as an accountant, but natural therapies always fascinated me. My father was a great believer in massage, hypnotherapy and natural therapies. He studied these sciences as a hobby and to help people.

As a child I was not able to walk even at three or four years old. My father used to take me to a coastal town in India called Bhimpore, which had sand that was known for its rich minerals and healing properties. He would bury me in the sand waist deep. I started walking in a few days. He used to massage me with oils that he infused himself out of various herbs.

He did teach me quite a few techniques in massage. Though I was a qualified and practicing accountant, I realised that natural therapies was my calling so I pursued it as soon as I landed in Australia.

I firmly believe my father’s spirit has inspired me to do the work he was unable to pursue. I believe in the power of spiritual healing and studied all these modalities only to make it tangible. We as therapists are only mediums through which the Cosmic Energies work.

I prefer to call it complementary sciences as we complement conventional medicine, which has an important role to play in our general health and wellbeing.

I was looking for an appropriate name for my clinic and Subtle Energies came to mind. I am not subtle by nature, however when I work, I do so subtly. I follow the tenets of the Zoroastrian philosophy of good thoughts, good words and good deeds, similar to the Vedic principles of the primordial qualities of the mind, Sattva, Rajas and Tamas.

 

Tell us more about following Ayurveda and aromatherapy principles in your skincare line?

The blends and formulas work on the principles of Ayurveda, which is based on different body types and the presenting condition prevailing. The synergy of the active ingredients is created depending on the potency of the therapeutics involved, such as warming or cooling, using the opposite attributes on a presenting condition. For example, for a Pitta-oriented problem, which is a fire and water element, we would use ingredients that are cooling and nurturing such as essential oils of Mogra, Indian Rose, Kewda and cooling base oils of Brahmi and Amla. The base oils are cold pressed vegetable oils full of nutrients and vital essential fatty acids that penetrate the body as well. We also apply the Ayurveda principles of taste, potency and post digestive effect of the active ingredients when blending while at the same time the consumer can learn of various Dinacharyas or daily routines which are quite basic but very effective in maintaining a healthy balance and lifestyle.

What are the simple ways to live a more Ayurvedic lifestyle?

There are some simple ways you can bring these principles into your diet regime. These include eating lots of green veggies, spices and ghee.

Avoiding white sugar, white bread, white flour, homogenised milk, acidic foods, incorporating alkaline diet, having triphala for detoxification of liver and ensuring good bowel movement with right foods. Using Shatavari Kalpa in summer, which is a gentle yet dynamic tonic especially for prenatal and post natal care and using Chyavanprash as a tonic to keep healthy in winter.

Holding black seed sesame in the mouth early morning, which is commonly known these days as pulling. In Ayurveda we call it gandush and kawal, which means swishing and holding. This aids in enhancing the anti bodies and getting rid of microbes, which would help the digestive system.

Also applying base oils of black seed sesame in winter or Brahmi in summer as a self abhyang would help to release the aama and bring it to the surface half an hour before shower and then wash it all off. Then do an aromatic dressing with aromatic blends such as Rasayana or Bliss or creating your own would help to start the day feeling balanced and refreshed as they act as excellent moisturisers.

Ensuring that you eat well and have a balanced diet with all the six tastes sweet, sour, salty, bitter, pungent and astringent is ideal. Filling the palms of your hand with food is the amount you should eat as per my Ayurveda Guru Prof Dr P H Kulkarni’s advice. Not more than that. It is called Anjali. An meaning food and jali means that which holds or holding food in the palm of your hand.

Sleeping early and having a good night’s rest and not overindulging in food or sex is what Ayurveda recommends for a healthy lifestyle.

Ayurveda is all about moderation and balance, ensuring that you do fulfill your desires, but do not overdo anything.

Please share some great benefits of Subtle Energies products?

 

The Subtle Energies products are designed and formulated with knowledge, intuition and care. The essential oils are the defense mechanism of the plant and they are antimicrobial, which means anti viral, anti bacterial, anti fungal to a greater or lesser degree. The base or carrier oils are cold pressed vegetable oils. They have a lot of essential fatty acids and nutrients, benefitting those who utilise the products. Therefore using the Subtle Energies products with these active ingredients will build up immunity, confidence and bring about emotional balance.

People who use the products will be able to choose a day by design, living the lives they love to live.

The skin gets a radiant glow with the facial blend, which has got the mogra, Indian rose and sandalwood in a base oil of ashwagandha and jojoba. It enhances collagen synthesis and brings about a calm emotional balance. It has been known to induce good restful sleep and brings about a euphoria in our day to day living.

The body blends and the mists, especially the Rasayana and the Aura Protection mist, are greatly uplifting. The Rasayana blend is extremely beneficial for adrenal fatigue, which many go through these days due to hectic lifestyles.

The Aura Protection mist is used extensively in board rooms as it aids in focusing and making decisions with oils such as the tulasi, the holy basil, saffron, rhukhus a rare vetiver, Indian lime. Even the left brained, who do not understand the esoteric side of this science acknowledge, notice the difference it makes to them as it defogs their minds and brings about clarity and focus. It also actually protects the auric field.

 

 

 

What are the greatest Ayurvedic beauty tips you have learned?

Not to use abrasive soaps on the face. Always use natural cleansers or gels. Use a gentle scrub to exfoliate facial skin as well as body skin at least once a week. Facial packs made of ubtans (herbal powders) in besin flour and turmeric is ideal.

For wedding ceremonies in India traditional rituals of haldi ceremony is followed which is an ancient Ayruveda beauty ritual where haldi and besin flour packs are applied on the whole body and then rubbed off, acting as an exfoliant as well. It gives a glow to the skin and makes it smooth and tender followed by oil applications.

The oil blends act on the mind, body and emotions as well, getting rid of fear and anxiety. Emotional wellbeing is very much a part of beauty, because when you feel good you look good. Your skin is the largest organ of the body and it reflects how you feel, and it is the best diagnostic tool for beauty and health. The colour and texture of the skin says it all.

Beauty radiates from within so you need to dress your body inside out with rich body blends and double creams, as due to air conditioning and heaters and being indoors in these unnatural conditions even young skin dries up and gets dehydrated.

 Drinking liqiuds, having an alkaline diet, doing self massages every day, exercise, yoga, walks, having a moderate balanced lifestyle all play a very important role in Ayurveda beauty and health.

 

Best Ayurveda self-care rituals are…

 

One example of a dinacharya (daily routine) would be the application of black seed sesame as soon as you wake up in the morning with a glass of warm to hot water. Holding of black seed sesame in the mouth as explained earlier called ‘pulling’ will help the gums and teeth, enhance antibodies and eliminate toxins. Give yourself the option of adding ginger, fresh lime and honey. If you are too busy, just have the hot water, which will dilate your channels and scrape off the toxins.

Another simple way is to go for a walk or do yoga or meditation, whatever one can fit in or enjoys doing. Immediately after, take a shower, through Self Abhyang (self-massage) the Aama (toxins) come to the surface and then through the steam of the shower the Aama skin pores open up and the Aama is washed off.  Subtle Energies has a beautiful hair oil, our Indian Hair Care blend, which we recommend people use at least once or twice a week or it can be applied lightly to the hair and scalp overnight.

We also believe in aromatic dressing after showering as a simple way to restore the self, using an Ayurveda Aromatherapy blend to suit your mood or activity for the day. This could be uplifting if going for a meeting or relaxing if you need to unwind, or balancing if you are feeling out of sorts. The blend will not only act as a moisturiser, but will work on the body, mind and the emotions

What does our skin need on a day-to-day basis?

Maintaining a healthy balance between hydration, rejuvenation, purification and remembering the age-old Ayurveda philosophy: “What one cannot eat, one should not put on the skin, as the skin is the largest organ that eats.“

What are the best ingredients for most people?

There are some ingredients that are tri doshic by nature and are suited for a lot of people but of course we are all individual so there is no straight answer here. Mogra, which is a euphoric active ingredient, is also known as the Queen of Jasmines. It is a rare type of Jasmine that is known for its cell renewal benefits, promotes collagen synthesis, and assists with pigmentation. But Mogra is also known as the ‘oil of joy’ helps one de-stress and is extremely beneficial for anxiety, sleep and emotional balance, hence being a great ingredient for most people. Black Seed Sesame is another ingredient that is beneficial for a lot of people, its high Vitamin A & E content make it a potent antioxidant and help to absorb Vitamin D. It is also a very nurturing base for a lot of our massage oils. Black Seed Sesame is known as a Yogahava, which means it has the ability to unite its properties with whatever you have blended it with, eg you infuse it with a cooling herb such as Brahmi and the Black Seed Sesame will become cooling or infuse it with astringent oils such as Lime and Tulasi and the blend will become more purifying and astringent.

What were the first steps when starting your skincare business?

As the work of the clinic progressed, where all the initial clinical work and research was carried out with these oils, I began teaching and eventually the courses received accreditation as a Diploma in Ayurveda Aromatherapy. In 2002, Bina and Samir Patel, founders and directors of Jiva spas, approached us together with Anna Bjurstam, and this marked the beginning of our work with destination spas creating their signature blends for Jiva. As Jiva grew into more Taj properties, the development of our own brand progressed and evolved. In 2010, under the direction of my son Nick and daughter Khursheed, we launched our skincare brand in a format that was conducive to the spa industry, allowing our work in the art of blending to grow through our partners. This comprised of newly developed skincare, packaging and a spa treatment range into our branded offering.

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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.

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You will never change you life, until you change something you do daily. The secret of your success and progress is found in your daily routine. Don’t decrees the goal, increase your effort.

Motivation is what gets you started, habit is what keeps you going!

I want to share some of the extremely important New Years Resolutions we all should keep in mind for our own personal growth.

A New Year is like a blank notebook. You get to write anything you want in it.

Set Aside On-Hour-A-Day to Achieve Your Dreams.

Stop telling yourself that you simply don’t have the time to work on your dreams. Whatever your dreams are–whether it’s to make more money so you can redecorate your home, learn to play an instrument, have a positive impact on the world, and so on–you can accomplish those dreams in just one-hour-a-day.

If you devote one-hour-a-day to achieving your most important dream in 2018, by the end of the year you’ll have devoted 365 hours to that dream. Not bad!

Spend more time with the people that matter.

There is just too little time in this life for us to waste it on insincere, duplicitous and toxic people. We should focus on the people who we care about deeply and who care about us, as this is the best way to stay happy.

Spend More Time In Nature.

Humans were not made to be cooped up inside all day. Spending time in nature makes you happier, it boosts your immune system, and it even makes you more creative. Resolve that next year you’ll be spending more time outside (and just opening the windows more often doesn’t count).

Bring More Peace Into Your Life.

I think I can safely say that we all want more peace in our lives. And by this I mean more inner peace, contentment, and serenity. Resolve to bring more peace into your life in the year that’s about to begin by accepting what is, practicing non-judgement, and teaching your mind to become still.

Be Kinder to Yourself.

You may not be able to control how kind other people are to you, but you can always control how kind you are to yourself. This upcoming year, set the resolution to believe in yourself, respect yourself, and treat yourself well.

Create a Positive Attitude.

Having a positive attitude opens your mind to new possibilities, it makes you more resilient, and it can even help you to live longer. Greet the New Year with a smile and resolve to stay positive, no matter what happens.

Keep a Journal

Journaling is a powerful life tool. It can help you to organize your thoughts, plan how to achieve your goals, and get in touch with your true feelings and wants.

Reinvent yourself

If you don’t feel quite happy no matter what you do, it is perhaps time to make some serious changes in your life. Reinventing yourself can give you a whole new perspective on life and take you in directions you may never have dreamed were possible.

Learn more about art, music, culture etc.

The best way to fit in when talking to a variety of people from different backgrounds is to have a well-rounded education. Topics like art, music, history and culture often baffle people, but they can be easy to comprehend if you spend enough time learning about them.

Start being more creative.

There are times when we get mentally fatigued and our creativity just goes out the window. This is particularly bad if your job or hobby depends on you coming up with fresh ideas and thinking outside the box. As with anything else, there are many ressources that help you spark your creativity in a number of different ways.

Face your fears and insecurities

You will find this particular point masked beneath other New Year’s resolutions, but fear and insecurity are often the cause of several problems that we want to address. You need to think of it as surviving and controlling your fear rather than overcoming it, and it will enable you to shed off a lot of the insecurities that you have.

Stick to the good healthy habits you’ve developed

The last, and most important point to mention is that all the positive changes you make have to be permanent. You will need to work on sticking with the good habits you have adopted, until they just become a natural part of who you are. That is how you achieve true self-improvement.

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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.

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Find out which foods and nutrients bolster your immune system.

The much-dreaded cold and flu season is upon us. How can you bolster your defenses against the germs lurking in the common areas in your office, the mall where you do your holiday shopping and the rest stops you encounter in your holiday travels? Include these immunity boosters in your diet, plus make sure to wash your hands, take a multi-vitamin and try to get enough sleep too.

Ginger

A strong antioxidant, ginger also has antimicrobial and anti-inflammatory properties. It can help to stimulate circulation, which means more oxygen to body tissue, helping to move toxins.

Ginger can also help settle an upset stomach, so try adding it to a cup of tea and slowly sipping it. You can make your own ginger tea by simmering some ginger root in water on the stovetop. After 10-15 minutes, drain the liquid through a sieve and stir in a little honey for a touch of sweetness.

Garlic 

Allicin, a phytonutrient found in garlic, can help to fight bacteria and infection in your body. Garlic gives your body’s immune cells a boost, which can help to fight off common colds. Even if you’ve already been hit with a cold, garlic can help reduce the severity of the symptoms.

Citrus

Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits include:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes
  • clementines

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

 

Turmeric

You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

 

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. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

 

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. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.

 

Red Capsicum

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, 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. Beta carotene helps keep your eyes and skin healthy.

 

Yogurt

Regularly eating probiotics, so-called “good bacteria” found in foods like yogurt and sauerkraut, may help your immune system work better and improve digestion. Kefir (a yogurt-like beverage) is also a good bet. Look for products labeled with a “Live & Active Cultures” seal from the National Yogurt Association, which signifies that the yogurt contains a set minimum amount of two particular types of beneficial bacteria. (While it’s not a guarantee of probiotic power—the bacterial counts don’t differentiate between added probiotic organisms and the bacteria that’s used to ferment the yogurt—the seal is a helpful start.) With the new “probiotic” cereals and granola bars on the market now, it’s not always clear how much good bacteria the manufacturers actually add to the products or whether the strains included are effective. If you really want to know about the science backing a product’s “probiotic power,” contact the manufacturer.

Green Tea

Polyphenols, potent plant antioxidants, are what’s believed to give green tea its immune-boosting effects. One laboratory study suggested that a particular type of polyphenols called catechins may kill influenza viruses. To maximize benefits and minimize bitterness, use just-below-boiling water and steep green tea no more than a minute or two. A little lemon and honey can also help blunt the bitterness. But don’t add milk, because the proteins will bind to the polyphenols, making them ineffective.

Vitamin D

In a study published recently in the American Journal of Clinical Nutrition, children who took daily vitamin D supplements (1,200 IU) were 40 percent less likely to get a common flu virus than kids who took a placebo. Laboratory studies indicate that the nutrient may help immune cells identify and destroy bacteria and viruses that make us sick. Since the majority of us don’t get enough vitamin D, most experts recommend a D supplement. You can also get it (in small doses) from fatty fish, such as salmon —and your body makes vitamin D from the sun.

Soluble Fiber

Mice that ate a diet rich in soluble fiber for six weeks recovered from a bacterial infection in half the time it took mice that chowed on meals containing mixed fiber, according to a recent study in the journal Brain, Behavior and Immunity. Soluble fiber—abundant in citrus fruits, apples, carrots, beans and oats—helps fight inflammation. Insoluble fiber—found in wheat, whole grains, nuts and green leafy vegetables—is still important for overall health, but it doesn’t seem to have the same impact on immunity. Strive for 25 to 38 grams of total fiber a day, paying extra attention to getting the soluble kind.

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Healthy and Nourished by Helenaounxoxo - 6M 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.

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Healthy and Nourished by Helenaounxoxo - 11M ago

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.

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People train and take care of their bodies for few different reasons; to become stronger, for the fit outer look or just to be healthier. But when you have achieved great results, after working out for months… how to maintain this?

Eating Habits

We all know that muscle definition is mostly made in the kitchen. What we eat is so much more important, than you think. You can’t hope that with heavy cardio sessions, burning tons of calories you will even out your unhealthy meal. This can help to maintain your weight number, but it will start to show in the long term. When it comes to our body and physical performance; it all begins with the perfect balance between nutrition and your workout.
People like to think that it is important to have low fat diet, to have the idea results. But this will lead you to eating a lot of refined sugars and high calorie foods. You should pay more attention on eating good fats, right proteins and fiber. Fruits, Vegetables, whole grains and lean protein.
You definitely should avoid eating high calorie and low nutrient foods. Food should be fresh and local. Forget about the packaged food aisle. Packaged foods are often over processed and there is very little nutrition left. Also they are packed with preservatives, these chemicals have many negative effects on our bodies and it is completely unnecessary. Take your time and read nutrition labels to find out what are the ingredients and how it’s made.
How often you pay attention on your portion size? You should eat til you feel satisfied, and that’s enough. Otherwise we will make it harder for the body to digest properly and will make the whole process harder. This will lead to wasting too much energy to digest the food. The same energy can be used with other daily activities. When you are tired after the meal, it’s the first sign of putting too much pressure on your body, by over loading with food. We eat to fuel ourselves and your meal should not be something what steals the energy. It should be the moment when you get the energy. After a proper meal you should be energized and able to keep on doing your daily activities. When eating out, meals can often be bigger than “normal”, so don’t feel bad to leave some food on the plate. There is no reasons to over eat. It’s always smarter to eat smaller meals, but often. People with busy schedules are used to eat just few times a day, but bigger meals. In these situations you need to find balance how to eat healthy during your daily activities.

Workout

When you spent months of working really hard to achieve your goals, then you should definitely not stop now. Without regular workouts it’s not possible to maintain your muscle definition. Regular physical activities are very necessary. It doesn’t mean you should spend your days in the gym or over do your cardio. It’s enough to add as much daily physical activity with simple things like changing elevators with stares or having longer walks. 3-5 workouts in the week is enough and it should be part of your lifestyle. With diverse training plan, working out will be more fun, because you need to enjoy the things you do. Be motivated to enjoy the whole process, and don’t let your training plan become boring routine. So make sure to keep it fun and change it up from time to time.

New Lifestyle

Many people think that after short term diet and training programs, it’s okay to go back to old habits. But doing it, you won’t be able to maintain the results and the body you created for yourself by hard work. You need to learn to be open for changes and you need to realize that some lifestyle changes are extremely necessary. Like I said before, proper eating habits and regular physical activity is a MUST. Also important is the attitude towards yourself and life itself. When it comes to short term diets and training programs, you work for the certain goal to achieve, but when it comes to the whole lifestyle, it’s not about the goals, it’s about working for yourself and taking care of yourself. It’s all about learning to let go of bad habits. Everything you do or eat, have a influence on your body and the way you are. You create yourself! Yeahs, you can treat yourself with “cheat days”, but do you really need it? What you get out of it? Nothing necessary, you will only harm yourself and next physical performance you need start few steps behind. Also proper eating habits and nutrition is a lifestyle. Eating healthy, fresh, clean and high quality foods, your body will be stronger and healthier. Getting used with new things and new lifestyle is definitely not a easy challenge, but it’s so worth it. But more you focus on yourself, you pay attention on what you do, the easier it will be to get used with healthier habits. Our bodies are able to get used with anything. Is it more important to have a bite of your favorite junk food or you actually care about your body and health? Learning to control your body and mind are part of the healthy lifestyle, it is important to acknowledge everything you do. Find your balanced and don’t let your emotions and cravings let you carry away. These life changes should be natural process what just need patience.

We have only one body, we can’t exchange it, but we can change it. Why not to give the best for yourself. Nowdays so many people are still very shallow about their body and people don’t want to accept that being healthy is extremely important. When more people will take care about their body and health, there will be a lot less diseases and health issues. Pay attention on what really matters. Take your time and look at yourself and your everyday life. How much you really pay attention on your well being? There’s nothing wrong about saying to yourself that “I am my number one priority”. Your positive changes can be inspiration for so many people around you .

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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.

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