Category Archives: Holistic Health

Holistic Health, Natural Remedies & Homeopathy

Natural Cures For Winter Coughs, Colds And Flu

Leave a comment

Winter’s here and with that comes coughs, colds, and flu. As the air crisps and the autumn leaves finish you need to consider whether you’re well enough to get right through winter without falling victim to winter illnesses. And if you’ve already had a few sniffles, you can be certain the answer is “no”.

If you haven’t already prepared yourself to weather winter natural remedies can support you in best health and wellness. But you need to act now before winter takes hold. These natural remedies for coughs colds and flu will help you through without getting too sick.

PREVENT WINTER ILLNESS

Along with morning mists and cold air come winter illnesses, and many have already fallen victim to them. When you feel terrible it’s natural to think you’ve caught the flu. Although only about 20% of viruses that look and feel like flu actually are, it doesn’t stop the others from being downright unpleasant and highly contagious.

Preparing for winter should begin with a careful plan to strengthen your immune system. Ideally, you’d start it at the end of summer when the weather first cools. But if you’re unprepared and have already had a taste of the winter illnesses that lie ahead you can use these tactics to help you get through with minimum impact.

Over-the-counter cold and flu medications make you feel better because they suppress symptoms for a while. But they don’t actually make you well any faster. For that you need to look at other options.

 

NATURAL COLD AND FLU PREVENTION

There are many awesome natural remedies for coughs colds and flu that effectively treat winter illness. But they’re even more effective if you first fix bad lifestyle habits first.

Sleep

Good sleep is the most important lifestyle factor for glowing health. Adults need seven to eight hours uninterrupted sleep every night. It’s vital to develop regular sleep habits because a healthy immune system is the direct result of sufficient quality sleep.

Your sleep environment is crucial. Most people know they shouldn’t use their electronic devices before bed, but few actually stop. Using devices an hour or less before sleep is like having someone stand beside your bed shouting “stay awake”. They prevent good sleep.

Creating bedtime rituals contributes to better slumber. Declutter your bedroom. Introduce relaxation practices before bed. Don’t go to bed with a full stomach or hungry.

Hygeine

You know to wash your hands often during flu season. When someone with a cold or flu touches their keyboard, phone, or a glass the virus spreads onto the surface. Hours later the virus can still linger and be transferred to you when you touch the same surface.

Exercise

Keep up exercise through winter changing it to suit the season. Slow gentle exercise and stretching helps move lymph fluid through your body to remove waste from the cells. Aerobic exercise increases your body’s natural virus-killing cells. But don’t exercise when you get sick.

Foods

Sugar and grain weaken the immune system. Your immune system is compromised by 50% for up to four hours after eating sugar.

Supplements

Some supplements benefit the immune system and can help prevent colds and flu.

Vitamin D

Vitamin D produces antimicrobial peptides in your body to kill viruses and bacteria. Many people are deficient in this crucial vitamin particularly in winter. Vitamin D is sourced from sunlight so it’s common for your levels to drop dramatically when sunlight is scarce or weak over winter.

Zinc

Strong immunity depends on good levels of the trace element zinc, but many people are deficient. Zinc increases production of white blood cells to fight infection. Low zinc levels leave you much more susceptible to infection.Save

Vitamin C

Vitamin C is an antioxidant that provides your immune system with extra power to fight off viral illness. Lemons, limes, oranges, red pepper and broccoli are all good sources or take a daily supplement.

Garlic

Garlic contains allicin, a broad-spectrum antimicrobial often referred to as natures antibiotic. It needs to have a strong garlic odour for it to work properly.

Probiotics

Studies show that taking lactic acid bacteria long-term can protect against flu infection. Begin well before winter.

Homeopathy

There are many homeopathic remedies for fast relief of coughs, colds and flu symptoms. While you can buy combination remedies from health food stores, the most effective homeopathic remedies are individually matched to your specific unique symptoms. See below for more.

Herbs

The herb Echinacea helps fight infection, and is most effective during the first twenty-four hours of your illness. Goldenseal inhibits the formation of mucous. Olive Leaf extract strengthens the immune system. It contains the antioxidant oleuropein which is anti-bacterial, antiviral and anti-inflammatory.

If You Still Get Sick…

If you are unfortunate and still get sick in spite of taking precautions your body is telling you to slow down. Falling ill is a sign your immune system is compromised and needs support. Your body needs time and rest to recover. Before continuing to soldier on at work decide whether going to work means spreading germs through your whole workplace.

Prevent Winter Ailments & Recover Fast

  • Don’t keep going. Allow your body to rest.
  • Drink water, and then drink some more.
  • Powdered Vitamin C in juice or water is easier to swallow than tablets. It soothes sore throats as it passes over the inflamed mucous membranes.
  • Add freshly cut ginger, lemon and honey to hot water for a healing drink. Ginger helps break down and expel mucous, lemon is high in vitamin C and honey is an antibacterial and antiviral which soothes sore throats.
  • Only take warming foods and drinks. Cold food and drink weakens your immune system and can lead to a worse cough.
  • Hot baths followed by wrapping well can help sweat the virus out of your system. Don’t wet your hair. If you’re suffering from aching muscles add 1 – 2 cups of Epsom salts to ease muscular pain.
  • Avoid dairy, wheat, eggs and bananas which are all mucous forming.
  • Avoid sugar which compromises your immune system

    Homeopathy For Coughs, Colds & Flu

    Many excellent homeopathic remedies relieve coughs, colds and flu. They are virtually free of side effects, are non-addictive and safe when used within homeopathic prescribing guidelines, Homeopathic remedies work at the level of the immune system and can affect your overall health. Here are just a few.

    Homeopathic Remedies for Colds

    Aconite

    Aconite is for early stages of colds and flu. Take in the first 24 hours after the onset of the illness as after this it’s unlikely to be useful. Symptoms appear suddenly after exposure to cold, dry winds or after getting chilled. A high fever alternates with chills. The face is warm and flushed, with constricted pupils. A person needing Aconite is fearful, anxious and very restless.

    Allium cepa

    Allium cepa is a great remedy for a common cold with eyes and nose that stream. The eyes are red and smart with lots of bland tears. The nasal discharge is watery and profuse and burns the skin below the nose. There can be much sneezing especially when coming into a warm room. This person always feels better in the fresh air.

    Pulsatilla

    When Pulsatilla is needed the nose blocks in the evening or in a warm room. Nasal catarrh can be thick or watery, and yellow or yellow-green colour. There may be inflamed eyelids with a thick discharge from the eyes. Taste and smell may be lost. This person is markedly better in the fresh air and for cold applications. They are much worse getting hot, when they lie down, or in a warm room which can cause sneezing. Their mood may be tearful, affectionate – even clingy, and they have a strong desire for company.

    Natrum muriaticum

    There will be profuse watery nasal discharge like raw egg white and violent sneezing when Nat mur is needed. The eyes are sore and sensitive to light. Patients feel worse in the sun and in warm stuffy rooms and better in the open air.

    Homeopathic Remedies for Coughs

    Spongia

    A great remedy for dry, irritating, spasmodic coughs with great dryness of air passages. The throat is dry and constricted and breathing rasping and wheezy. There’s very little expectoration which tastes salty. This person is worse in a warm room and from talking. They’re better for swallowing, warm drinks, and for sitting up and bending forward.

    Rumex crispus

    Rumex has an incessant hoarse, barking cough that comes in paroxysms. They feel like there’s a crumb stuck in their throat which tickles. The cough can prevent sleep and is so affected by cold air they must put their head under the bedclothes to stop.

    Antimonium tart

    The Antimonium cough is one of cold, damp weather. It’s wet and rattling in the chest or larynx, but unproductive. Respiration is difficult and is relieved by expectoration. There’s marked respiratory distress requiring use of the accessory respiration muscles. They are worse in the evening and when they lie down but are better if they sit erect.

    Arsenicum album

    This dry, wheezy cough comes on after midnight. Patients find it difficult to lie down and are fearful they will suffocate. There’s burning pain in the chest or even a darting pain in the upper lung. Respiration is wheezing. They may feel burning heat all over and at the same time be very chilly. They need to be wrapped warmly, but prefer their head open to fresh air. Someone needing this remedy feels exhausted and very restless, often fiddling with the bedclothes. They’re worse from cold in any form and better from heat and warm drinks.

    Hepar sulph

    A dry, hoarse cough comes on after exposure to cold, dry winds. The voice is hoarse or even lost. They will cough whenever any part of their body gets cold or is uncovered, especially from a draft of cold air under the duvet. A useful remedy for croupy barking coughs. They’re much worse in cold, dry air and better in warm, moist air.

    Homeopathic Remedies for Flu

    Oscillococcinum

    This is the number one homeopathic remedy for flu. If taken at the onset of flu it reduces the duration and intensity significantly. It’s indicated for symptoms of flu including fever, chills, aches and pains. Take it as soon as you show any sign of getting the flu. Once flu has become established you may need a different remedy.

    Gelsemium

    This type of flu develops slowly and creates a feeling of fatigue and great heaviness. Everything feels heavy, even the eyelids. Limbs tremble and there’s a feeling of great unsteadiness. Shivering and chills are felt up and down the spine, without perspiration. There may be a headache like a tight band right around the head. The person feels dull and very sleepy with concentration difficult. They are dry but not thirsty. They generally feel worse mid-morning and when the weather changes from dry to cold and wet. Strangely they feel better after urinating, from stimulants like alcohol, or in the open air.

    Eupatorium perfoliatum

    This remedy is needed when severe aches and pains spread to the bones as well as the muscles. Even the eyes ache. There’s a chill followed by sweating. The head may throb and feel like tight pressure on the whole skull. The face is red and congested and the person is very thirsty. They feel worse if they move, outside in the open air, or from 7-9am. They’re better from rest or warmth, and everything except the headache is better after perspiring.

    Baptisia

    Baptisia is a good remedy for gastric flu with vomiting and diarrhoea. It comes on suddenly with high fever and profuse perspiration. They have an intense thirst. The muscles are very sore. This person is quite delirious with confused ideas. They feel as if their limbs are in pieces and scattered all over. They look dazed and sluggish, even falling asleep while talking. Their face is dull and red. They are worse in humid heat and indoors.

    These are just a few of the more common homeopathic remedies for these ailments. If these don’t fit your symptoms consult a Homeopath for a fast relief remedy expertly matched to your symptoms.

    Nurture Yourself

    Remember once you start to feel better you are more vulnerable than normal and so you need to take things easier for a while. Cut back your schedule and keep your stress levels down to prevent any relapse. Be kind and allow yourself some self-care.

    Disclaimer

    All information and opinions presented here are for educational information only and are not intended as a substitute for professional advice offered during a consultation with your health care provider. Do not use this article to diagnose a health condition. Speak to your doctor if you think your condition may be serious or before discontinuing any prescribed medication. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

    © Catherine Bullard and Happy Holistic Health, 2016. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

    Source Articles

    http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

    www.sandiegohomeopathy.com/downloads/CoughsColdsFlu.pdf

    https://catherinebullard.com.au/are-you-well-enough-to-weather-winter
    Holistic Health, Stress & Overwhelm

    Ground Yourself and Connect to Earth Frequencies

    1 Comment

    Grounding is one of the most simple and fundamental ways to rebalance your energies. Walking barefoot on the earth immediately makes you feel whole again, but it isn’t the only way to ground yourself and bring you back to centre.  Here are eight ways to ground yourself with thanks to Adam Lanka of healthy holistic living

    The term grounding means connected to the Earth, and it is one that spans numerous different cultures, traditions, and spiritual practices. While it is associated with feelings of balance, connection, centeredness, sinking, being anchored and in the flow, I would like to explore the greater implications of what is happening every time you go outside and relax into nature.

    All species upon our planet are shaped by the forces and presence of the Earth and the cosmos, and as such this connection is deeply inherent to a sustainable state of well-being. The Earth, as an organic and inorganic system, is constantly bathing all life on the planet with its highly ordered and coherent electromagnetic field. The natural tendency of an organism is to couple with the Earth’s energy field, and come into a state of mutual cooperation and harmony with its external environment, finding its niche and its place within a system.

    What we need to understand is that all systems strive to achieve, return to, or maintain a state of pure coherence. In every single moment, whether one is aware of it or not, we are taking part in a constant process within our universe, coupling with other energy fields and finding some sort of balance within this space. This happens everywhere, with life within an ecosystem, when you sit down in your favorite chair and watch television, when you play with animals, or when you say hello to your neighbor. We are constantly interacting with the energy fields all around us in varying degrees and to varying results.

    The more organized or coherent these fields are, the more effectively and efficiently energy can be transferred to both stimulate and enhance the lesser organized of the two. Of utmost important to all life on our planet, the Earth’s field has a normal lower range of ~7.8 Hz, also known as the Schumann Resonance.

    This natural rhythm is found in multiple places within the human organism, and it is inherent to functioning at our most efficient, sustainable, and coherent state. The human body cavity resonates at 7.8 Hz. Our Alpha and Theta brain waves both border the frequency of 7.8 Hz. These brain waves are associated with insight, intuition, inspiration, meditation, relaxation, and calmness.

    Thus, the Earth resonates with our biological system, bringing us into a state of greater coherence. This enhances our mental, emotional, and physical wellbeing. When grounded, organisms operate more efficiently and harmoniously and can more freely access the Earth’s stabilizing electromagnetic energy to increase vitality, health, wellness and enjoy a prolonged lifespan.

    This is ancient knowledge that is expressed in widely different cultures, traditions, and spiritual practices, and it all draws from our connection to the Earth. It is then important to become aware that the dominant Western paradigm in the world at the moment is largely set up to alienate people and hinder this connection to the Earth.

    The economic system is set up to keep people inside generating information, in large buildings of stone and metal that disconnect us from the Earth. We surround ourselves with machines and technology that constantly bombard us with electromagnetic radiation, i.e. telephones, computers, televisions, etc. We are sold pieces of insulating plastic or rubber to put onto our feet when we are out in nature, hindering the flow of energy from the Earth up into our physical vessel. Pollution and invasive procedures within the Earth distort the electromagnetic field.

    Thankfully, we can cultivate our connection to the Earth and facilitate a more coherent, healthy state of being through the practice of grounding. Below are detailed many different methods that one can utilize to bring the human organism back into harmony with the Earth’s energetic field:

    Simple Ways Of Grounding Yourself

    1. Go Outside

    Be out in nature; go to a field, a mountain, a swamp, a river, a stream, a beach, the ocean. Get out of the office, off of the couch. Be in the presence of nature, be in the presence of life.

    2. Walk in Nature Barefoot

    Enjoy some quality barefoot time. The human species has thrived for thousands of years barefoot, let’s take the time to return to this practice in our daily life.

    3. Hug a Tree

    It’s science; go couple and touch another organism to balance your energy field.

    4. Use Grounding Technology

    Many people and companies have developed technology to ground you and replenish your body with negative ions. The Earth is the largest electron donor and receiver, and the ideal PH of the human body is alkaline to neutral. Germs, bacteria, parasites, viruses have a positive charge and thrive in an acidic environment.

    Using grounding electrodes helps increase the electro-negativity of the human organism, making the internal environment more alkaline, which is widely recognized as critical to a healthy immune system.

    Innovative products for grounding the body in unnatural environments like the Earthing mat, or the Earthing sheet from Earthing.com are practical ways to maintain harmonizing electro-magnetic contact with the earth.

    5. Utilize Visualization

    As conscious beings, we can alter and regulate our energy field through our changing emotions, and how we choose to feel. Visualization is an ancient practice that is incredibly effective and can be done in any moment, no matter where you are. Below are a few techniques that are quite effective.

    spiritual grounding

    6. Grounding Chord

    Visualize, see, feel, or simply be aware of the center of the Earth and the free energy that it emits. With your mind and heart, reach down into the core, and pull up a pulsing, twisting chord of energy from the depths of the Earth. Hook this chord onto your root chakra, or sacral chakra as well for women, and feel the immediate connection between you and the Earth as the energy flows through you. You may become aware of a sinking feeling, a tightening and flexing of the perineum and muscles in your groin and butt area. Conversely, you can also flex these muscles and concentrate on sending the chord down into the Earth, as well.

    Practice and repeat this process as often as you need. Experiment with different chords of different colors and thicknesses, and experience the incredibly wide variety of sensations that it will instil in you.

    7. Tree Meditation

    Visualize, see, feel or simply be aware of your body, and become a tree. Feel your feet grow roots that sink down into the Earth and anchor you to it. Feel your legs and thighs become wood as well, as the roots that grow up from the ground encircle and entwine themselves around your legs, and continue to spread up your body. Feel the straightening in your spine as you become a trunk, feel the energy rising from the Earth up into your stomach, into your heart, into your head. Feel your arms become branches that grow, stretch, and reach for the sky, drinking in the light of the sun and changing it into energy. Feel your crown open as it fills with light, which then flows down into your roots and into the Earth.

    8. Mountain Meditation

    Visualize, see, feel, or simply be aware of your body becoming a mountain, turning into stone. We see only the tips of mountains, their roots run deep into the Earth. Feel your legs and lower body anchoring into the bedrock and stone of the Earth, and the feelings of peace and calmness that come with it. Become the base of the mountain as it grows upwards and reaches into the sky. Feel your crown as the top of the mountain, where the Earth and sky meet and mingle; the connection of these two opposite spectrums that are in perpetual balance.

    techniques for grounding yourself

    We have the ability to regulate and change our state of being. While indeed we are a product of our environments, constantly in the presence of other external forces and influences, we always have a choice as to how we choose to feel and how we respond. We have the choice to change our external and internal environment to come into a state of greater harmony and coherence. I invite you to utilize the information and techniques above to increase your coherence, elevate your vibration, and take your power back to be the change in the universe you wish to see.

    Disclaimer

    All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

    Adam Lanka

    Adam Lanka, originally from North Carolina, is a traveling philosopher, energetic arts healer, and physicist. His passion and interest are in bridging the gaps in the dominant paradigm, uniting science and spirituality into one journey of consciousness, and elevating the vibration of humanity. To learn more about Adam, please visit his personal blog, The Wanderlust. Find him on Facebook at Gateway Explorations.

     

    Conscious Mindset, Holistic Health, Self Care, Stress & Overwhelm

    28 Awesome Ways To Recharge

    Leave a comment

    Do you feel burned out, run down, and exhausted? That’s no way to enter a New Year! It’s been a tough year for many and now it’s important to regroup and recharge as we roll on towards the year-end. Because I want to help you stay ahead of your game, I’ve put together this list of ways to rebalance and revitalise body, mind and soul so you can be your renewed best, ready for any challenges the New Year throws at you.

    Revitalising yourself has much to do with releasing what no longer serves you and many of these practices involve letting go of the old. With the year drawing to a close it’s the perfect way to say goodbye to the old and make space for all the future holds for you.

    REVITALISE YOUR MIND

    revitalise your mind

    1. Know Your Limits And Set Boundaries

    Whether you’re someone who’s driven by a burning passion or like me, fired by curiosity and always jumping to the next intrigue, you need to set boundaries. Establishing boundaries isn’t about limitation. It’s not only to ensure your adrenal glands don’t give up from over-stress, and it’s not about conserving physical energy. Rather, boundaries give you the space and energy to spend more time pursuing those parts of your life that give you joy. When you have strong boundaries, you can keep right out of others dramas.

    2. Forgive, Forgive, Forgive

    This is so important. Perhaps the most important step you need to take to revitalize your mind as well as your soul is to let go. If you’ve been hurt by someone in the past and are still carrying that heavy, painful, angry burden it’s now time to release it. Even if they’re not aware they hurt you it’s time to forgive. It’s not about negating what happened, but about you releasing the weight and the toxic, destructive impact anger and resentment have on your body and your soul.

    3. Meditate

    There’s absolutely no question about the benefits of meditating – studies just keep underscoring the many ways it benefits your health and wellbeing. Whether you snatch five minutes in the morning, adopt mindfulness through the day or join a meditation class, it’s simply a matter of finding the form that’s right for you and then sticking to it.

    4. Build Better Relationships

    It’s vital to get out of toxic relationships as they cloud your life with negativity. If you feel it’s too drastic to release them completely start small and schedule a day or a weekend free from all the negative people who drain you – even if you love them. Include anyone who’s quick to criticize or totally self-absorbed.

    5. Get Creative

    When you’re completely absorbed expressing yourself creatively just for fun, whether it’s singing, painting, sewing, gardening or whatever you love doing, it’s really difficult NOT to relax and stop stressing.

    6. Expand Your Experience

    get out of your comfort zone

    Challenge yourself by setting a date with just yourself to do something outside your comfort zone. Spend time alone discovering your capabilities. Find something that challenges you like hot air ballooning, scuba diving, attending a gallery, or even public speaking. When you challenge yourself you discover how capable you are. You may even find a new interest.

    7. De-clutter Your Space to De-clutter Your Mind

    Clean out the old and make way for the new. And that applies to everything, whether it’s material possessions, outdated attitudes or even people. The amazing thing is that when you start to de-clutter on any one level it flows through into all levels of you, the physical, mental, emotional and spiritual. After you clear out the living-room you’ll find your thoughts shifting and you may even look at the people in your life with new clearer vision.

     

    REVITALISE YOUR EMOTIONS

    revitalise your emotions

    8. Give Back

    Volunteer – your time, your knowledge or your support. Volunteer at a food truck, a shelter, or anywhere you are reminded of all the blessings you have in your life.

    9. Be Present

    Set aside some time each day for a thought diet. Limit your thoughts to the here and now, focusing only on the present. Forget the past and let the future unfold in its own time.

    10. Count Your Successes

    We can be quick to criticize our failings but often completely overlook our successes. Give yourself permission to feel proud of ALL your achievements, no matter how small.

    11. Cry And Release

    If you just need to let it all out release it through intentional crying. Run a warm deep bath, add some Epsom salts and essential oils and soak. Cry out all the burdens of the last twelve months. Let it all flow until you feel relaxed, lighter and more positive. Emotional crying releases toxins that are byproducts of stress so your body will be cleaner and lighter too.

    12. Create a Worry Time Window

    If you’re someone who worries chances are it keeps you awake at night and stops you enjoying life to the full. Setting aside ten to thirty minutes each morning or night for just “worrying” frees you up for the rest of the day. When you find yourself starting to worry outside this time put the thought aside to revisit at the designated “worry window” time.

    13. Be Honest

    Lying to others doesn’t honour them or you. Allow yourself the gift of honest thoughts and communication with others. Having to keep up a lie is a heavy burden to carry.

    14. Special “Me-Time” Alone

    Time spent with just you is pure gold. Learning to say “no” to others and making space for yourself in your busy life provides an opportunity to heal and revitalise. It not only helps you connect with your inner wisdom more deeply, it also recharges you. Make time for yourself.

     

    REVITALISE YOUR BODY

    revitalise your body

    15. Get Outside and Ground Yourself

    Go outside, take off your shoes and sit or stand on the earth, the grass or in the water to ground yourself. Just being in nature lifts your spirits. Our modern environment has a toxic effect on your body and directly connecting your body to the earth through your skin creates a chemical reaction within your cells that helps rebalance you. Focus on being present and breathe deeply to oxygenate your blood and fire up your brain cells.

    16. Simple New Year Detox

    Instead of vaguely vowing on January 1st to “lose weight”, “eat healthy” or “exercise more”, do a mini detox to help you quickly recover from too many festivities. Set aside a day, weekend, even a week to take a break from alcohol, processed foods and sugar. Plan ahead. Get in fresh fruit and veges, wholefoods or minimally processed foods, or even go totally organic. Drink lots of pure water to flush out any toxins. Add warm lemon water in the morning. Do whatever you can manage. You’ll feel clearer with more energy.

    17. Reset Your Sleep Clock

    Adults need 7 to 8 hours sleep every night. Having a sleep-in on the weekend doesn’t balance your sleep bank. When you’re chronically sleep deprived, your brain stops getting the messages that you’re tired so you’re not even aware any longer that you need sleep. If you’re not getting at least 7 hours sleep a night your brain needs retraining.

    18. Get Physical

    Research shows we need physical exercise every day, which could be weights, running or a gym workout. Or instead, you could do gardening, walking, swimming, tai chi, dancing, rope skipping or any other activity you enjoy. I have a really, really long hallway and I love reading. So, when the weather’s foul I walk briskly up and down the hall for 30 minutes, reading all the way. Just get active!

    19. Love The Sun

    Make a daily date with the sun. Not only does it brighten your outlook it also provides you with vitamin D. It’s the only natural source of this essential building block which is required for hundreds of functions in your body.

    20. Drink Up

    Carry a bottle of water with you and sip through the day. You’ll be surprised at how much you manage to drink. Surprisingly when you’re chronically dehydrated your brain mixes up the messages it gets from your cells and tells you “you’re hungry, go eat” instead of “go drink”. Also too many people substitute coffee, tea or soft drinks for water, which act as diuretics and deplete your body of moisture.

    21. Eat A Rainbow

    eat a rainbow

    Who doesn’t love a rainbow? The colour of fruit and vegetables tells you which antioxidant it contains. It’s not enough to have just one or two colours, you need the full range. So aim for five or more different colours on your plate to get a broader range of antioxidants.

     

    REVITALISE YOUR SOUL

    revitalise your soul

    22. Practice Gratitude

    Remind yourself of just how fortunate you are and of all the bounty in your life. Keep a Gratitude Journal to record three things you are thankful for each day, no matter how small.

    23. Evict Your Inner Critic

    silence your inner critic

    We’ve all got one, that voice inside our head that’s so quick to point out all the holes in our plans, to warn us we don’t have what it takes to succeed and to remind us of our past mistakes and failures. I used to call mine “The Committee” because sometimes it felt like a whole group was ganging up together to completely overpower me. But you can evict them.

    If you’re a gentle person bribe that inner critic outside your head, or explain nicely that you’re the boss and have the final word. If you’re a bit blunter you could do as I did. Whenever that “Committee” started criticising I’d jump in with “sit down and shut up” before they could get going. It’s amazing how quickly you can silence the critic simply by deciding that YOU’RE the one in the driver seat who makes all the final decisions.

     

    24. Release Guilt

    Guilt is simply homework from your Inner Critic. When you reclaim control from the critic you don’t have to carry the guilt either. Write down what you feel guilty about, the whole story if you want, and finish it with “I forgive you” (that part is really important). Next read it out loud. Lastly burn the paper. The three steps of this small ritual each plays an important role. By writing you crystallize the issue, including your forgiveness of yourself. Speaking the words out loud empowers them. Burning the paper symbolically releases your guilt.

    25. Listen With Your Whole Self

    Open yourself to someone trying to tell you something, and listen without any judgement and without giving advice. Don’t relate what they say to your own experiences. In fact just listen, nothing more – unless they ask for your thoughts. Listening without engaging your inner critic or your life story is one of the greatest gifts you can give others and it nourishes your own soul.

    26. Give, And Wish For Nothing In Return

    Cultivate generosity. Giving enriches somebody else’s life. Giving without expecting anything in return also equals deposits in your happiness bank. Passing it forward is one simple way to give. Check The Wake Up Project for mindful living tips, uplifting kindness stories and free kindness cards.

    27. Gain Clarity By Connecting With Inner Wisdom

    connect to your inner wisdom to get clarity

    Taking time to meditate, pray or do any practice that connects with your inner wisdom and develops your spirituality is an investment in defining your purpose and passion. Your inner wisdom is like the GPS for your life and provides you with guidance and clarity about who you are and your life path.

    28. Ditch “Rule” Words

    Words like should, must, don’t or can’t are all ‘rule words’ that indicate somebody else’s expectation of you. Ditch rules set by others that contain any of these or similar words. When you set new standards that honour your needs and rights you reinforce your personal boundaries.

    Please share your favourite ways to recharge and revitalise yourself in the comments below

     

    Disclaimer

    All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

    © Catherine Bullard and Happy Holistic Health, 2015. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

    Holistic Health

    Go Nuts for Almond Milk

    Leave a comment

    There are many reasons why someone may switch to almond milk. Increasingly it’s been as a tasty substitute for cow’s milk for those with dairy intolerance or allergy. But even without having dairy intolerance many people now wish to lighten the digestive load from eating animal foods including dairy products. So they turn to cow’s milk alternatives. But many others drink almond milk simply for its delicious taste, at the same time reaping the health benefits offered by this vibrant nut.

    Nuts are little powerhouses of healthy goodness. Quick, easy and delicious they are power packed with many wonderful health benefits. While each type of nut differs in its composition and thus its particular health benefits, all have much goodness to offer and almonds are no exception.

     

    Health Benefits Of Almonds

    All nuts contain protein, and fibre but are low in carbohydrates. They also contain healthy fats. Many studies have found that in spite of the high fat content nut consumption is linked to a lower risk for heart disease.

    Almonds are high in monounsaturated fats, which is also the fat found in olive oil. However, almonds come in with a better ratio of protein to fat than other nuts. Many hold almonds in very high esteem and regard them as ‘nut royalty’.

     

    Almonds For Heart Health

    Monounsaturated fats are great for your heart health, helping to reduce cholesterol levels by reducing LDL, the ‘bad’ cholesterol. Some studies have shown that high levels of LDL cholesterol in patients were reduced with a diet containing almonds and other nuts.

    The Nurses Health Study showed that a 30% reduction in heart disease risk could be gained by replacing carbohydrates with an equivalent amount of nuts. A 45% decrease in risk could be gained by substituting the monounsaturated fat in nuts for saturated fats in meat and dairy products.

     

    Antioxidant Rich Almonds

    Almonds are loaded with antioxidants which prevent oxidative stress caused by free radicals. Oxidative stress damages cells and contributes to many serious illnesses including cancer.

    Most of the antioxidants in almonds are found in their brown skin and eating nuts with the skin on delivers double the antioxidants and double the protection for your cells.

    One of these cell-protecting antioxidants is vitamin E. In fact almonds are the best source of Vitamin E of any food. This antioxidant is particularly good for skin protection helping to improve its conditon and appearance and protect against the effects of aging.

     

    Almonds Contain Magnesium

    Many people are deficient in the fundamental mineral magnesium and this causes widespread health problems as magnesium is required for many, many body processes. Almonds are a great source of this vital mineral and just 60 grams of almonds, one small handful, provides almost half the recommended daily magnesium intake.

    Studies show that improving magnesium deficiency can reduce hypertension and LDL cholesterol levels. Including almonds in your diet supports the health of your cardiovascular system.

    It’s common for diabetics to have magnesium deficiency. High magnesium foods like almonds may be helpful in preventing blood sugar disorders such as insulin resistance, type 2 diabetes and metabolic syndrome.

     

    Omega 6 In Almonds

    Many people consume far too much omega-6 every day and not enough omega-3. The western diet provides a really unbalanced omega-6 to omega-3 ratio. It should be about 4:1 but in many cases it’s more like 10:1 or even 30:1 skewed to omega-6.

    Unlike walnuts which contain good amounts of omega-3 almonds are high in omega-6.

    Eating lots of almonds could become a huge problem if you’re not regulating how much omega-6 you get from other foods, notably vegetable oils containing polyunsaturated fats.

    But almonds contain monosaturated fats which are a far healthier option than the polyunsaturated fats of vegetable oils. Sourcing the omega-6 essential fatty acids you require from almonds rather than less healthy foods is a smarter decision. Almonds are a great health food as they also contain a range of other wonderful nutrients.

    Embrace almonds as part of a healthy eating plan. Consider your diet as a whole and replace unhealthier components with nutrient-rich almonds.

    DIY ALMOND MILK

    Home-made almond milk is an excellent substitute for dairy milk. It’s nutritious, being high in protein and of course healthy fats. It also contains fibre, Vitamin E, the minerals phosphorous, magnesium, copper, selenium and calcium, the amino acid tryptophan, as well as flavonoids.

    In addition it has no cholesterol.

    It has a slightly nutty taste and a creamy texture and the flavour is lighter than soy or rice milk.

    Of course almonds are a tree nut so almond milk isn’t for anyone with nut allergies.

    Almond milk is widely available through supermarkets as well as health food shops but can be pricey and unfortunately some brands are sweetened.

    A number of brands have a very low percentage of almonds in them, which greatly reduces their nutrient value. By making your own nut milk you can increase the nut content and therefore also the nutrients, dramatically.

    Almond milk is good cold, in tea or coffee, smoothies and can also be used for cooking cakes or soups. I use it, but in small quantities and so often end up throwing quite a lot out from the bought boxes. Making my own almond milk is a great option and makes total sense from both a nutrient and price viewpoint.

     

    Easy Almond Milk Recipe

    Almond milk is really easy to make and the best thing is you can make it in just the quantity that you need, so no problem with it spoiling.

    It’s simple to adjust the recipe to suit your own personal preferences. For instance, you can flavour the milk with spices to suit your taste, a great option if you’re creating a dish where you want a specific flavour.

    Plus, you’ll have the leftover pulp to use in cooking, so you get the health benefit of every part of the almond.

    Here’s how you make it:

    Ingredients

    • 1 cup raw almonds
    • filtered water to soak plus 2 cups extra
    • Flavourings such as vanilla extract, cinnamon, honey, cardamom, saffron, pinch sea salt

    Method

    • Soak 1 cup of fresh, raw almonds in filtered water overnight. Make sure there’s extra water to allow room for swelling.
    • Remove the almonds from the water.
    • For a less gritty texture, remove the skins. Blanch in boiling water for 30 seconds and then plunge into iced water and leave to cool.
    • If you want a richer flavour toast the skins lightly.
    • Place the cup of almonds in a blender with 2 cups of filtered water and blend on high speed until creamy.
    • Add flavouring like cinnamon, honey, cardamom, saffron, vanilla or a pinch of sea salt and then blend again, if you like.
    • Strain the mixture through cheesecloth or a fine strainer to separate the pulp.

    You can drink the milk immediately or for a creamier version, leave it covered in the fridge overnight. It keeps in the fridge for up to a week. The remaining pulp can then be roasted dry and stored in a jar to use as almond flour. Or you could place the almond skins and the pulp in cheesecloth to use as an invigorating body scrub.

    Disclaimer.

    All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site. 

     © Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

    Holistic Health, Natural Remedies & Homeopathy

    Garlic Healing – Nature’s Antibiotic

    5 Comments

    As the chill wet of winter settles in and the incidence of coughs and colds grows. So it’s now time to get serious about natural alternatives to prescription antibiotics. One powerful natural remedy that has been around for thousands of years to fight winter viruses is the garlic.

    The humble garlic has enjoyed a long and illustrious reputation as a heal-all, and rightly so. Garlic has been used for healing since the time of the ancient Egyptians. Now science has confirmed that this humble bulb deserves its status and is indeed the medicinal giant it was always held to be.

    Garlic was used by both the ancient Greeks and Egyptians to treat a range of health problems. From Egypt it spread through Pakistan and India into China. In many different cultures garlic was used to treat very similar ailments, including respiratory, digestive, fevers and rheumatism. In ancient Greece Hippocrates, the father of medicine, used garlic in the treatment of many diseases.

    As a culinary herb garlic is relatively new and throughout history was more likely to be used for its medicinal properties. For a plant that offers so much to invigorate your palate, it seems almost too generous for it to have powerful healing properties as well.

    It is the active ingredient in garlic, allicin, a sulfur compound, that holds all the healing power. Allicin is the same ingredient that gives garlic its strong odour and taste. This compound is produced when the clove surface is exposed to the air by crushing or cutting the clove.

    Garlic acts as a broad spectrum antibiotic and is able to kill a wide variety of bacteria. Unlike chemical antibiotics that kill off millions of friendly bacteria that your body needs, garlic only targets the invading bacteria and even promotes and increases your healthy bacteria. Garlic is also a powerful anti-fungal, anti-viral, anti-protazoal and antiparasitic, efficient at destroying antigens, pathogens and any harmful micro-organism.

    To gain the benefit of garlic it needs to have a strong garlic-y smell released by the active allicin. Without this aroma it won’t give you much benefit. The cut surface of the garlic needs to be exposed to the air while it is raw. If you are going to cook with it make sure it is crushed and left to sit for a while first.

    HOW GARLIC HEALS

    Some of the healing effects of garlic are:

    Cardiovascular

    Cardiovascular disease is the biggest killer in the world and hypertension is an important indicator. Garlic acts powerfully on the circulatory system, helping to lower hypertension and regulate cholesterol.

    A 2013 study published in the Pakistan Journal of Pharmaceutical Studies found garlic was an effective treatment for blood pressure. It found taking a daily dose between 600-1500mg of aged garlic extract was as effective as the hypertensive drug Atenolol in reducing blood pressure over a 24-week period. It does this by widening the blood vessels.

    By lowering LDL (bad) cholesterol garlic reduces the risk of heart disease. However it doesn’t seem to affect triglycerides or HDL levels.

     

    Skin

    Although you won’t find garlic in your skin cream it is a strong acting topical treatment for acne. It possesses excellent anti-microbial properties to kill bacteria and works effectively to kill free radicals swiftly.

     

    Chronic Fatigue Syndrome

    Many ancient cultures used garlic to improve the capacity of labourers to work longer and harder by reducing fatigue. Today it can be used to relieve the symptoms of chronic fatigue syndrome as well as to improve physical endurance. However no studies have been done into this use.

     

    Respiratory

    Garlic has a strong action on the respiratory system and is useful in treating asthma and bronchitis. As well as being effective in reducing the duration of common colds garlic can also be used to ward off colds and other viruses.

     

    Immunity

    Garlic is known to boost immune function to reduce the incidence of colds as well as dramatically reduce the duration of colds by up to 70%. This wonderful bulb is a true superfood, containing many trace nutrients to strengthen immune function.

    Garlic is high in manganese, Vitamin B6, Vitamin C, Selenium and fibre. It also contains decent amounts of potassium, calcium, phosphorous, iron, copper and vitamin B1 as well as small amounts of other nutrients.

     

    Detox

    In high doses it has been shown that garlic can protect against heavy metal toxicity as well as reducing many signs of heavy metal toxicity.

     

    Food Poisoning

    It has been suggested that fresh but not aged garlic may be capable of killing certain harmful bacteria including E. coli.

     

    Hair Loss

    The sulfur in garlic contains keratin which both stimulates hair growth and strengthens the hair.

     

    Other Uses

    • Allergies
    • Candida
    • Vaginitis
    • Hypoglyceamia
    • Liver problems
    • Haemorroids
    • Tumours
    • UTI
    • Plus many, many more ailments ranging from the prevention of tick bite to diabetes.

    HOW TO REAP GARLIC’S BENEFITS

    Raw Garlic

    When a cold first begins one of the easiest ways to fight it off is to chew or swallow a raw clove of garlic in which a strong garlic aroma has developed. The effect of garlic can be quite dramatic even eradicating the cold. Cut the clove open first and leave it to sit in the air for a few minutes before you eat it. The healing power strengthens when the cut clove is exposed to the air.

     

    Eat Garlic

    Some people have no problem with eating cloves of raw garlic but for others it’s not so easy.

    When I need a dose of garlic I crush it and use it on top of my meal. That way I can eat it with the first mouthful – the garlic is still raw but easier to take with a mouthful of food.

    Don’t shy away from raw garlic. Garlic only affects your breath if you chew it. Instead, cut the clove up and swallow each piece without chewing. Plus, there are plenty of delicious foods such as fresh hommus or guacamole that contain lots of garlic in its raw state.

    As a bonus garlic is not only very nutritious it is also low in calories.

     

    Absorb Garlic

    Another way to take your garlic is through your skin. Your skin absorbs what is put on it and this goes for garlic as well as expensive skin products.

    Crush a few cloves of garlic and cover them with some carrier oil that is suitable for applying to the skin, such as olive oil, jojoba, almond or other food grade oil. Allow the mix to steep for at least half an hour. Don’t be tempted to heat the garlic as even short-term heating reduces the anti-inflammatory effects. The carrier oil holds the allicin from the garlic clove.

    Once the oil has finished steeping apply it to the soles of your feet. Put on some socks to protect the oil and relax while the oil is absorbed through the pores of your skin. Once absorbed into your body it is carried throughout the body.

    If you prefer you can rub the cut garlic clove directly onto the soles of your feet. It will still be absorbed through your skin.

    But be warned. You will probably develop a garlic taste in your mouth, or your breath may start to smell of garlic about twenty to thirty minutes after applying the garlic to your soles. This indicates that the garlic has been absorbed and carried right through your body.

    It would be wise not to do this immediately before going out socialising.

     

    Garlic Supplements

    If you simply cannot face raw garlic, you can always take your garlic as a supplement, in the form of a powder, an extract or oil. However there is a great difference between garlic supplements. The amount of allicin they contain is dependent on the way in which they are prepared. Unfortunately, allicin is not stable and can change quickly, reducing the effectiveness of the preparation. If the supplement is odourless its effectiveness is compromised.

    To reach therapeutic levels you need at least two to three cloves each day. Don’t be afraid to use this smelly treasure and therefore hold back, as the body can tolerate up to four grams or about four cloves each day.

    But, there are some people who are allergic to garlic. And you need to be careful with garlic if you suffer from a bleeding disorder or are taking blood thinning medications.

    Garlic healing power

     Disclaimer

    All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

    © Catherine Bullard and Happy Holistic Health, 2015. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

     

    Source Articles
    http://www.medicaldaily.com/garlic-good-you-7-surprising-benefits-garlic-optimal-health-324114
    http://authoritynutrition.com/11-proven-health-benefits-of-garlic/
    http://www.susunweed.com/Article_Garlic.htm
    http://www.webmd.com/vitamins-supplements/ingredientmono-300-garlic.aspx?activeingredientid=300&activeingredientname=garlic

    Holistic Health, Stress & Overwhelm

    Adrenal Fatigue, Cortisol, and That Overwhelmed Feeling.

    2 Comments

    While everyone knows about adrenaline and the ‘fight or flight’ response, not so many know much about the hormone cortisol, the other stress hormone, and how it contributes to Adrenal Fatigue. Both adrenaline and cortisol are produced in the adrenal glands but each performs a very different role.

    Adrenalin is the hormone released when the body is in danger, It promotes quick reaction, throwing you into the best response to get you out of the dangerous situation. It is meant to be released and used quickly after which it switches off.

    Cortisol also plays a part in the stress response. It is essential for maintaining homeostasis in your body and actually regulates many of the changes in your body that are related to stress. It is released in high levels during periods of stress alongside adrenaline. As with adrenaline it is vital that the cortisol response then shuts off so levels can return to normal.

    It is only when stress is ongoing and cortisol continues to be released into the body for prolonged periods that it becomes problematic. Under constant stress cortisol release never gets turned off and this has a negative effect on many body functions.

     

    STRESS ADDICTION

    Unfortunately, our modern lifestyle which is relentlessly stressful produces the perfect platform for the Stress Scenario.

    Stress itself can be very addictive. It’s not uncommon for people to even be proud of the fact that they can juggle a high-power job, family and relationship on caffeine, nicotine and very little sleep. Often we actually applaud people who are able to do it all, and pull off the seemingly impossible.

    But stress burns you out and it comes at a cost. And that cost is chronic illness, diabetes, cancer, a whole gamut of autoimmune diseases, Fibromyalgia, Chronic Fatigue Syndrome or a host of others

    Many people live in a constant state of prolonged stress where stress hormones are continually released into the bloodstream, never getting switched off. As it goes on further symptoms continue to develop until eventually the Adrenal glands themselves are affected.

    Your adrenal glands simply can’t keep up with the amount of stress. They become overworked and can no longer match hormone production with demand. The production of cortisol plummets and that’s when Adrenal Fatigue kicks in. The Adrenal glands are no longer able to produce sufficient cortisol to release that extra boost of cortisol when an emergency situation arises.

    stressed6 overwhelm18876841_s

     

    WHAT IS ADRENAL FATIGUE?

    Adrenal Fatigue is the umbrella term for the group of symptoms caused by this deficiency.

    The primary symptom is fatigue that is not improved by sleep. Those who suffer with this syndrome wake feeling exhausted, drag their feet with tiredness all day, only to find they get a second wind and wake up right at the time they should be going to sleep at night.

    You can read more about Adrenal Fatigue at “Are You Suffering From 21st Century Syndrome?”

     

    YOU DON’T NEED TO BE ANXIOUS TO BE STRESSED

    It’s really important to understand that stress does not just refer to a state of anxiety. Living with a feeling of overwhelm, insufficient or poor quality sleep, eating a poor diet, worrying (about anything), unhappiness, or living with pain, are all situations that create a state of stress within the cells of your body, without you ever feeling anxious at all.

    Stressful experiences like the death of a loved one or a divorce, undergoing surgery, financial hardship or job stress, bullying, even negative thinking can create adrenal fatigue just as easily as poor diet, lack of exercise or pollution and environmental toxins.

    Many, many people spend their entire life in this state, and so live with raised levels of cortisol in their body all the time.

     

    THE EFFECTS OF CORTISOL IMBALANCE

    The effects of a cortisol imbalance fall into two groups.

    The first group of symptoms occurs when circulating cortisol levels are too high and happens during prolonged stress. The second group of symptoms occurs later, once the Adrenal glands are no longer able to produce enough cortisol and circulating levels have dropped significantly.

    The negative effects of higher levels of circulating cortisol:

    Suppressed or weakened immune system
    Raised blood pressure
    Increased blood sugar levels
    Impaired cognitive performance
    Disrupted sleep
    Hardening of the arteries
    Increased fat storage, especially around the abdomen which is associated with an increased risk of heart attacks, strokes, higher LDL and lower HDL cholesterol levels,
    Lower growth hormone and testerone production
    Hyperglycaemia (high blood sugars) and other blood sugar imbalances
    Lowered thyroid function
    Decreased bone density and osteoporosis
    Muscle loss
    Inhibited protein synthesis
    Loss of collagen in the skin and inhibition of the formation of more
    Depression

    Long periods of raised cortisol levels can also damage the brain and memory, reducing the ability to learn.

    The negative effects of lower levels of circulating cortisol:

    Low energy
    Brain fog, fuzzy-headedness
    Mild depression
    Blood sugar imbalances, hypoglycaemia (low blood sugars)
    Fatigue, especially in the morning
    Disrupted sleep
    Low blood pressure
    Lowered immune function
    Inflammation
    Cravings for salty or sweet foods
    Difficulty recovering from illness or stress
    A feeling of being run down or unable to cope
    Feeling awake and alert in the evening in spite of being tired all day
    Body aches
    Moodiness
    Decreased libido
    Increased allergies
    Hair loss

    Overworked Life Plan
    Overworked Life Plan

     

    SUPPLEMENTS FOR ADRENAL FATIGUE

    Natural Health remedies can help speed up your journey back from Adrenal Fatigue, which can otherwise be slow. But if you are also deficient in simple vitamins and minerals you lack the basic building blocks your body requires to build your health. Consulting a Natural Health practitioner will provide you with the advice and treatment you need. Replacing some of the deficiencies will also help.

    These are just some of the vitamins and minerals that Adrenal Fatigue sufferers tend to lack, although not every person will need all these. Your Natural Health Practitioner can guide you best.

    B Vitamins

    B5 contributes to cellular respiration and the breakdown of nutrients. Start with 100mg a day.
    B6 helps create adrenal hormones. Take 50 mg a day to begin.
    B12 helps with energy production, cell repair and red blood cell maintenance. Start with 100mcg a day.

    Vitamin C

    Vitamin C is a powerful antioxidant directly involved with the production of cortisol, and in addition offers many other benefits to your immune system and more. Start with 100mg of buffered Vitamin C a day and increase this gradually.

    Probiotics

    When Adrenal Fatigue affects the digestion, which it frequently does, probiotics play an important role as they contribute towards a better uptake of nutrients to assist the body on its healing journey.

    Magnesium

    As most of the population is thought to be deficient in magnesium supplementing is a great benefit. As well as causing depression and sleep problems deficiency can also lead to muscle cramps and stiffness. Start with 400mg a day.

    There are a number of other supplements that I often like to include in the treatment of Adrenal Fatigue such as CoQ10, Acetyl-L-Carnitine, Spirulina (although it is not strictly a supplement) and the herb Tulsi (Holy Basil).

     

    NATURAL THERAPY

     

    In my clinic Homeopathic remedies and Herbal Essences help with recovery from Adrenal Fatigue. Both these forms of Natural Medicine are effective on their own without the use of additional supplements. Best sustained results occur when Homeopathic medicines are individually prescribed according to Homeopathic prescribing guidelines, by a qualified practitioner.

     

    LIFESTYLE CHANGE

    Lifestyle changes that help reduce the impact of Adrenal Fatigue are helpful.  After strenuous exercise you often get an initial burst of energy but then crash with adrenal fatigue.  Walking, yoga, meditation, tai chai, and qi gong are all gentle forms of exercise that won’t result in you crashing.

    Controlled breathing exercises and techniques are excellent and can be done through the day wherever you happen to be.

    Modifying your sleep preparation rituals can help reduce insomnia and the impact caused by adrenal fatigue, to improve your sleep.

     

    EATING FOR ADRENAL FATIGUE

     

    Help support your recovery by reducing sugars, caffeine, and alcohol at the very least.

    If you must drink coffee or cola do it in the morning and then steer clear of it through the day as it interferes with sleep and adrenal recovery.

    Watch for hidden sugars and replace sugar with stevia where you can

    Avoid alcohol as it contains sugar and creates a boost and crash scenario, interfering with the sleep cycle and causing insomnia later in the night.

    Hydrogenated oils lead to adrenal inflammation, Use good fats like coconut oil instead.

    Processed foods contain many difficult to digest preservatives and fillers.

     

    Have you experienced Adrenal Fatigue? Leave a reply below.

    For more information and advice about how best to treat your symptoms contact your Natural Medicine Practitioner.

     

    stressed3

    Disclaimer

    All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

     

    Source Articles

    http://www.psychologicalharassment.com/stress-and-stress-management.htm
    http://www.adrenalfatigue.org/cortisol-adrenal-function

     

    Holistic Health

    Lactose Intolerance –What Milk Should I Drink?

    3 Comments

    When you discover you have difficulty digesting milk and other dairy foods because you’re lactose intolerant, you’re suddenly confronted with deciding what replace it with. There are so many different kinds of non-dairy milk available now and the choice can be overwhelming.

    Should you look for an alternative form of animal milk or one of the nut milks or perhaps a grain milk? Or should you simply just use ‘lactose-free’ cow’s milk? And what exactly is A2 milk?

    Lactose intolerance is not the same as a milk allergy.

    People who are lactose intolerant lack the enzyme needed to break down the sugar in milk, lactose, so it can be absorbed. Normally your body breaks down lactose with an enzyme called lactase. When this is lacking or deficient your body cannot break down the lactose, which then passes through your gut in an undigested state. When it meets the bacteria in the lower intestinal tract gas is produced and you experience all the painful symptoms.

     

    LACTOSE FREE MILK

    For many people who are lactose intolerant, and not allergic to dairy foods, the simplest option is to switch to lactose-free cows milk, in which the lactose, or milk sugar, has been changed to a state their gut is able to process.

    In lactose free milk the enzyme your body lacks, lactase, is added to the milk to break down the lactose into smaller molecules that you are able to absorb. You don’t experience the symptoms associated with digesting normal milk.

    One difference to normal milk is that lactose-free milk tastes much sweeter because the sugar is already broken down.

     

    SOY MILK

    Soy milk is made from soy beans and water. It is low in saturated fat but rich in a range of essential nutrients including protein and potassium. It is also high in antioxidants which are a great benefit to your health.

    Because so many soy crops are genetically modified it is vital that you only drink ones labeled as GMO free.

    Select ONLY those brands that are made from whole soybeans, and they will be labeled as such, even if just in the ingredient list. This is really important with soy milk. If the milk is made from soy isolates, as more than half the soy milk in Australia is, AVOID IT. Also, check that your soy milk is unsweetened as many brands add sugar.

    Soy milk has quite a creamy consistency. There is a great difference in the quality and taste of various soy milks so you may need to test a few to find one you like.

    There is evidence that soy can improve your blood profile and help prevent strokes and heart disease. The phytoestrogens in soy can help balance the hormone levels in postmenopausal women and reduce the risk of prostate cancer in men.

     

    ALMOND MILK

    Almond milk is made from ground almonds and water. Some brands on the market contain very little almonds sometimes down to just 3%. However, the one I use has 10% almond content and it is just a case of seeking out a quality brand.

    Although almonds are a good source of protein, almond milk is low in protein. It does however, provide all the antioxidant benefit provided by almonds. It is cholesterol free and has been used to lower blood-sugar levels. Some brands are fortified with calcium and vitamin D and B12. Many brands are sweetened.

    Almond milk has a nutty flavour and light, creamy texture. It can be used in everything, from cooking to smoothies or drinking. Almond milk however is not suitable for anyone with a fructose intolerance or nut allergy.

    Almond milk is quite easy to make for yourself. It contains far more almonds than packaged varieties and can be made using organic almonds and pure water. Plus, you know it won’t be loaded up with agave or other sweeteners.

    HOW TO MAKE ALMOND MILK

    • Simply soak 1 cup of almonds I water for at least 6 hours or overnight to remove phytates and enzyme inhibitors.
    • Remove, and for a less gritty flavour and lighter colour milk remove the skins.
    • Rinse and drain, then blend the almonds with 4 cups of filtered water. For a thicker milk you can reduce the quantity of water.
    • Strain through cheesecloth or a nut milk bag, which you can buy or make simply yourself.
    • You can blend in cinnamon, honey or other flavourings.
    • It keeps in the fridge for up to a week.

    You could also try this recipe with macadamia or hazelnuts. Milk made from any nut is always simple to make for yourself. If you drink milk rarely or only use it for cooking just make small quanitities as you need it. This great recipe for CHIA MACADEMIA NUT MILK contains lots of extra wholesome ingredients and is a great example of how creative you can be with your home-made milks.

    homemade almond milk

    COCONUT MILK

    Coconut milk is a great alternative to cows milk for thickening or creating a creaminess in soups, stews, curries or for baking. It can even be whipped up and makes a great replacement in desserts for normal cream.

    Coconut milk contains a special sort of fat called medium chain triglycerides, that are metabolized differently to other fats in your body. They boost metabolism and give a burst of energy, rather than being stored in the body as fat.

    Coconut milk is made from coconut flesh and is rich and thick. Don’t confuse it with coconut water which is the liquid from the centre of the nut.

    Unlike most liquids coconut milk contains lots of fibre because it is made by grating the flesh. One cup contains over 5 grams of fibre, one sixth of your daily requirement.

    If you want to make coconut milk yourself just add young coconut meat to the blender, cover with filtered water and blend. Add more water until you reach the consistency you desire.

    Any leftover coconut milk from cans can be frozen in ice-cube trays.

    If you choose to eat wholefoods in your diet you may prefer nut milk to other lactose-free options because it undergoes less processing.

     

    RICE MILK

    One of the grain milks, rice milk typically contains about 14% rice. It is very low in fat but is much lower in protein than soy milk. In fact it falls low all round on the nutrition scale, although there are calcium enriched versions available.

    Rice milk is thinner and milder in flavour than either soy or almond milk and is suitable for anyone with soy or nut allergies or gluten intolerance as well as lactose intolerance.

     

    OAT MILK

    Oat milk is another grain milk. It is not as rich as the nut milks and has a mild, slightly sweet taste.

    It is very low in fat but high in vitamins and minerals. In fact it contains more calcium than cow’s milk, one cup containing over a third of the RDA. It also contains lots of Vitamin A. It is very low in fat, about a third of that in cow’s milk, and is cholesterol free. It is a good option for vegans as it contains 10 percent of the RDA of iron.

    Oat milk can provide a great tonic for the nervous system, calming it down.

    It is not suitable if you have a gluten intolerance.

     

    A2 MILK

    It is the protein component in A2 milk that makes it different to most cow’s milk. In this respect it resembles the milk from other animals like goat, sheep, or buffalo.

    While A2 may be better for those with an allergy to milk it does not help someone with a lactose intolerance, as the milk sugar is not changed. If A2 milk does improve symptoms then perhaps those symptoms were due to a milk allergy rather than lactose intolerance.

     

    OTHER MILKS

    More and more options are making their way into the market. I noticed there is now an ‘Ancient Grains Quinoa With Chia Milk’ available, bringing the health benefits of both these awesome Superfoods into a new lactose-free milk suitable for those with nut allergies.

     

    LACTOSE IN FOODS

    Milk is not the only food you need to avoid when you are lactose intolerant. Any food containing lactose also needs to be avoided. This includes cream, cheese, butter, ice-cream, crème frais, condensed milk, custard, plus the huge number of processed foods that have any form of milk in them. Packaged foods containing milk solids, skimmed milk, milk proteins, biscuits, cakes, bread, luncheon meat, soups, sauces, plus many more should all be avoided.

    Goat and sheep milk and cheese do contain lactose but in far lesser quantities than cow’s milk. You may find you can eat small quantities of goat cheese occasionally and tolerate some butter. But many may find even this brings on their symptoms.

    Quality yogurt is often tolerated with lactose intolerance because the live bacteria in the yogurt partially break down the lactose, making it easier to digest.

    As more and more nuts, grains and seeds are used to make milk the choices will just become wider and more difficult. Why not try out a few different milks and find which you prefer. And remember to mix up the different types of milk you choose, sometimes soy, nut, oat or rice, for greater variety in your diet. I use soy milk for cooking some things and various nut milks for making others as some milks suit one type of food preparation better than others. For drinking it comes down to your own preference.

    lactose free Soy_milk_FREE (2)
    Disclaimer

    All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

    Source articles
    http://www.livestrong.com/article/337301-how-is-lactose-free-milk-made/
    http://www.naturalnews.com/023752_milk_cows_lactose_intolerance.html
    http://www.livestrong.com/article/267017-what-are-the-benefits-of-oat-milk/
    http://fedup.com.au/factsheets/additive-and-natural-chemical-factsheets/a2-milk

    Holistic Health, Natural Remedies & Homeopathy

    6 Basic Supplements Everyone Needs

    Leave a comment

    The question is always whether you should supplement your diet for good health or not? Generally it’s better if nutrients come from food. But most people don’t eat an optimum diet and so can’t get the nutrients they require from their food. Supplements can be useful as they can fill nutrient holes in your diet. On their own they will never be enough to reverse lousy eating habits. But well selected, high quality supplements certainly have benefits. Most people don’t need to take handfuls but there are some basic supplements that everyone in our society would benefit by taking.

    natural supplements

    MULTIVITAMIN & MINERAL

    Even when they eat well, most Aussies don’t get the optimum 6-8 serves of vegetables each day, or even the 5-6 recommended serves. Nor do they always get the recommended 2 serves of fruit.

    Unfortunately Australian produce is affected by the low levels of minerals in our soils with the result that much of the produce we grow is also lacking in minerals and vitamins. This problem is worsened by modern commercial farming practices which further deplete the already starved soil (and produce) of nutrients.

    If you only eat organic produce you may be getting enough vitamins and minerals from your foods. You will certainly get than from commercially grown produce, as it has been shown that organic produce contains much higher levels of vitamins and minerals. But the reality is that most people don’t eat only organic foods.

    When you combine the vitamin and mineral deficiency in produce with poor dietary practices it becomes obvious that many Australians are significantly deficient in basic vitamins and minerals.

    To make certain you are getting enough a quality multivitamin and mineral daily is almost a necessity.

    Be wary! There are many around that are just junk. The vitamins and minerals in them are in a form that is not bio-available, which means your body is not able to absorb them properly and they pass through and out of your gut without being taken up. Money down the toilet, so to speak.

    Minerals come in many different forms and some forms are better for you than others. Many multivitamins include inferior forms of minerals that your body can’t really use.

    You need a certain amount of vitamins and minerals for them to be effective. If there is not enough they simply don’t do what your body needs. It is important to have sufficient amounts of each nutrient in the multivitamin you take.

    Don’t get sucked in by brands flaunting ‘A-Z Vitamins and Minerals’. Chances are you don’t need all of these, and the bigger the range of nutrients the less there will be of each one in the tablet – after all the tablet can only be so big!

    Before you throw your money away do some research or talk to your natural health practitioner. Look for someone who is professionally trained in nutrition (taught in natural health courses) including vitamin and mineral therapy. Most mainstream Medicine courses do not include much nutrition.

    There are some excellent multivitamins around with the optimum balance of quality nutrients but often these are the ones you can only get from your Health Practitioner.
    Cheaper products on supermarket shelves are not worth your time and money.

    OMEGA 3

    Omega-3 essential fatty acids are wonderful anti-inflammatories and excellent for reducing the symptoms of chronic disease. They are essential for brain function and strongly support heart health.

    As the name suggests, these oils are essential for good health. Your body cannot make them so you need to obtain them from food or supplements.

    Omega-3 is found in a range of foods, and is particularly high in fish oils, including krill oil.

    Vegans and vegetarians are particularly at risk for omega-3 deficiency. While there are a number of vegetarian sources for omega-3 flaxseed oil is usually used for plant-based supplements.

    Research into the effects of fish oils has shown that in addition to its wide range of cardiovascular and cognitive benefits it is particularly helpful in the treatment of autoimmune disease. It has been shown to significantly reduce symptoms in Lupus, reduce joint pain and stiffness in Rheumatoid Arthritis, and assist in inflammatory bowel disease.

    Omega-3 also plays a role in the prevention of many diseases and reduces the symptoms caused by inflammation in others.

    Fish is an excellent source of omega-3 but many people don’t like it. Plus there are concerns about the presence of mercury and other heavy metals in fish. With a high quality omega-3 supplement you avoid these problems.

    1 gram – 1000mg, of combined EPA/ DHA each day is recommended for maintenance. But to gain real benefits and boost your health, especially if your health is compromised, you need more, up to 5 grams a day.

    Be wary about cheaper omega-3 supplements. In some the processing causes the oil to go rancid. This is actually harmful to you, creating free radicals and inflammation in your body. Omega-3 supplements are very much a case of you get what you pay for!

    drugs capsules

    VITAMIN D

    Most of us are deficient in Vitamin D, even in ‘sunny Australia’. We live and work inside far more than we ever did in the past and when we head outside it is under a thick cover of sunscreen, which prevents the vitamin D in the sun’s rays from being absorbed by the cells in our skin.

    Vitamin D is essential for a huge range of body processes. One of the most important is to work with calcium to build and maintain strong bones and teeth. It is also crucial for an effective immune system. Deficiency can increase your risk for asthma and cancer, cause daytime fatigue and affect thinking processes

    The current recommendation for adults is 1000IU a day. But this is the bare minimum maintenance dose, great if your levels are at an optimum level but nowhere near enough if, like most, your levels of Vitamin D are lower.

    Don’t DIY Vitamin D – it is possible to have too much. Most doctors will happily order a blood test to find out your levels. Good levels are up around 75 ng/ml.

    Once you know what your level is, it’s important not to get complacent as your levels of Vitamin D vary greatly through the course of a year, being at their highest in late summer and their lowest in early to mid spring.

    Discover how to optimize your time in the sun (without sunscreen) to get the most Vitamin D from the least exposure at Good Morning Sunshine: Just How Much Vitamin D Are You Really Getting?

    To raise the levels in your body, rather than just maintain them, you need between 1000 and 5000 IU a day, depending on how low your levels are. Make sure you get the D3 form.

    Again, there is quite a big difference between the quality of different brands and how well your body is able to utilize them. Be guided by your Natural Health Practitioner.

    ALGAE

    The two most commonly used forms of algae are spirulina and chlorella. These are some of the most nutrient dense foods on the planet. Spirulina is one of my favourite supplements and I recommend it to clients regularly as well as taking it myself.

    Chlorella is an amazing detoxifier which cleanses heavy metals from your body.

    Spirulina is a great detoxifier but is higher in protein, so excellent to boost your energy when you feel flat, or simply every day. It is an excellent punchy source of nutrients and can help you feel healthier very quickly. Read more about it at Spirulina, The Supergreen Solution

    Dosage requirements vary and you need to adjust for your requirements. Because algae are food you can’t overdose on them, and you can increase how much you take in times of greater need. But you may need to go gently especially if your health is poor because too much algae may provide too much stimulation for the body to deal with.

    It is VITAL that your algae is well sourced. It MUST be organic or it will be loaded with heavy metals like mercury. Look for tablets or powder with an even dark green colour. Lighter specks indicate the presence of fillers.

    Spirulina Bought Watermark29414713_s

    PROBIOTIC

    Probiotics occur naturally in your gut. They play an important role in your wellness, not only by improving your digestion, but also by boosting your immune system and keeping bad bacteria in check. They control yeast overgrowth and diarrhoea and inhibit lactose intolerance.

    Our digestive system functions best with the aid of a quality probiotic. The trillions of good bacteria in your gut are essential for good health but can easily be destroyed or over-run by bad bacteria.

    Numbers of these bacteria decrease as we age. Antibiotics are notorious for killing them. Poor diet or pollution can also destroy them. When numbers decline your system goes right out of balance and you can suffer many symptoms.

    Probiotics come from two sources – fermented foods or a probiotic supplement.

    Fermented foods include sauerkraut, kimchi, kombucha tea, yoghurt and need to be raw or the probiotics will be dead.

    If you don’t eat fermented foods every day taking a good quality, broad spectrum probiotic daily will repopulate your gut with good bacteria to fortify your health and return your digestion to normal.

    Lactobacillus and Bifidobacteria are the two most common and effective forms of probiotic. You need between 10 and 30 billion ‘live units’ each day.

    COENZYME Q10 (CoQ10)

    CoQ10 is a power packed antioxidant which delivers various substances including fat into your cells for a boost of energy. It is of great benefit in helping cells function properly and preventing cell damage.

    CoQ10 provides great benefit for heart health, and offers anti-oxidant protection for a number of related cardiovascular conditions. It keeps your heart functioning efficiently.

    As an anti-oxidant it protects cells against the stress of free radical damage and helps prevent chronic disease.

    Once you reach the age of 25 the levels of CoQ10 in your body start to drop and you are likely to be deficient. When this happens DNA is damaged more quickly and you age prematurely. CoQ10 slows the process and may improve signs of aging like fine wrinkles.

    CoQ10 seems to offer benefits for a wide range of diseases including chronic fatigue syndrome and fibromyalgia

    When CoQ10 is used for specific diseases dosage varies wildly. But for general health and anti-oxidant protection between 60-150mg daily is sufficient.

     

    I hope this short list helps you select supplements you need to include in your everyday health plan.

    joy-401178_640

    Disclaimer

    All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

    Source articles

    http://www.drfranklipman.com/the-4-key-supplements-to-take-every-day
    http://madelinelemon.com/the-6-supplements-you-need-to-take-everyday
    http://www.mindbodygreen.com/0-7234/4-supplements-everyone-should-be-taking.html
    http://www.mayoclinic.org/drugs-supplements/coenzyme-q10/evidence/hrb-20059019

    Conscious Mindset, Holistic Health, Stress & Overwhelm

    10 Top Tips To Survive The Holiday Season and Start the New Year Powered-Up

    Leave a comment

    December, the end of the year – a time of good will and the ‘Season of Stress’. At this time of the year, we are all buckling under the weight of stress – at work, at school, shopping for the Holidays, coping with crowds, financial worries. For almost everyone, stress levels in their everyday life are ramped up right now.

    And then there are the parties! With so much going on it’s almost impossible to reach the New Year without crashing in a heap.

    There is no point waiting until after the damage is done and the celebrations have finished to try to pick up the pieces. The key is to get on top of the extra stress right now.

    Which brings us right back to one of the big stress triggers – you have no time right now to add anything extra into your busy life.

    Simple Strategies to Regain Calm Control

    While the stress hormones, adrenaline, noradrenaline and cortisol were essential to life in the wild, our bodies haven’t caught up, so our stress hormones and lifestyle are not in synch. Too much of the hormones designed to save our life in cave-man days surging through our body today can have dire consequences on our health. The constant level of stress we live with keeps these hormones permanently switched on, constantly increasing our cell’s stress levels.

    burnout-90822_640

    There are many quick and easy ways you can defuse stress in just two to five minutes. It’s simply a case of learning them and then remembering to use them.

    Strategies to Reduce Stress Levels

    These ten wellness hacks take less than five minutes and will get your stress levels down and have you on track to hit the New Year running. Try all of them out or just try one. But do yourself a favour this holiday season and practice a little self-care.

    #1 Sweetly Scent-sual

    Far more than just being pleasant aromas, the flower fragrance contains volatile plant compounds that can reduce stress as powerfully as certain drugs. Keeping fresh flowers or a plant close by in your workspace helps, but to get a powerful effect opt for aromatherapy essential oils. Carry the bottle or roller in your bag for quick application or sniff whenever you feel stress levels rising. Lavender is one of the best, with frankincense often the first choice to reduce stress. Rosemary is my favourite to also increase clarity and focus and peppermint is another good choice.

    Simply take a long, deep breath from your bottle, or dab on your temples whenever you need it.

    If you find your stress levels rising when you are out shopping duck into the closest florist and take some good deep calming breaths.

    Flower Power can also be accessed through flower essences. Carry them with you and you simply drop a few drops on your tongue whenever your stress, anxiety or worry levels start to rise.

    #2 Calm Racing Thoughts

    Sometimes your thoughts can go a bit wild when you are under stress. Your mind is always busy as they run round and round your head, building up your anxiety and increasing your stress.

    When you find this happening begin to focus on a single object, it can be any object, even just a pen. You need to really focus on it, concentrate so other thoughts don’t creep in.

    Once you are focused start to breathe deeply and slowly, right down deep into your abdomen. If you are not sure about doing this, try it out a few times when you are calm to get the hang of the process. You can learn how to belly breathe on Mastering The Breath Of Life.

    Keep the breathing going for three minutes while you maintain your focus. This is an excellent way to calm your mind and relax.

    #3 Breathe…

    You don’t necessarily need to focus and breathe when you feel stressed.

    Deep diaphragmatic breathing alone soothes your nervous system and increases your alertness. Once you have mastered this technique it is easy to simply stop and do it. Even just breathing for two minutes can settle you down considerably.

    Breathe down into your belly, through your nose, hold for a couple of seconds, then release slowly through your mouth.

    #4 Tea Time

    How often do we say “let’s have a nice cuppa tea” after some big drama is sorted out? Full of antioxidants, tea is the perfect way to calm down, especially if you stop rushing around and sit quietly to enjoy it.

    Black, green and white tea, all have some calming effect. But if you want the big guns of relaxing teas you can’t go past some of the herbals.

    Chamomile is the simplest and is usually available in most cafes so is a good one to fall back on. It is far more effective when it’s brewed up with lavender though and works well in many other blends.

    Ashwagandha has been used in Ayervedic medicine for thousands of years to treat even severe stress. A great choice while you’re working as it calms your nervous system without sending you off to sleep. As a bonus it induces a sense of wellbeing and clears your mind.

    Lemon balm, passionflower, skullcap, valerian, lime blossom and oats are just some of the others that calm and relax.

    There are so many wonderful herbs already combined in excellent relaxing blends that all you need to do is select the combination that you like the most. Try out a few different blends until you discover your favourite.

    #5 Talk With A Friend

    Whether you vent, speed-talk, shed a few tears, or simply sigh, talking to a good friend who is ready to just listen, can make a huge difference to your stress levels. Research has shown that as well as getting stuff off your chest talking to a friend actually reduces your stress hormones as well as your blood pressure.

    #6 Smile

    Frowning or grimacing, clenching your jaw, or wrinkling your forehead all suppress your immune system and trigger the release of more stress hormones. Simple smiling boosts your levels of the neurotransmitters serotonin and endorphins. These are the ones the one that induce good moods and make you happy. As smiling increases your endorphins it also lowers your levels of cortisol.

    The more you stimulate your brain to release these mood boosters by just smiling the more relaxed you feel. But here’s the amazing thing. You don’t have to feel happy. It’s the simple act of moving the muscles in your face that triggers the action. Putting on a happy face starts the process.

    #7 Visualise – Free Your Imagination

    Your mind is a powerful tool and the gateway to escaping your stress. Remember how good you feel when you think of your favourite vacation spot? Or perhaps when recalling time spent with close family or friends?

    By closing your eyes and taking your thoughts inside your minds-eye to your favourite perfect, beautiful scene or happy experience you can return to those times when you felt secure, happy and relaxed.

    Simply closing your eyes gives you the space to spend a few moments to ground yourself and reduce the stress hormones surging through your body.

    #8 Yuuummm…

    Now here’s one you will love. Small amounts of dark chocolate really do make you feel better and reduce your stress. Eating dark chocolate increases serotonin and endorphin levels in your brain. Remember, these are the mood enhancers. Plus, it lowers your levels of that difficult stress hormone, cortisol.

    Just 40 grams of dark chocolate a day for a couple of weeks does the job. And the darker the chocolate, the better. It must be at least 70% cocoa derived. Sweet, milk chocolate doesn’t offer the health benefits and don’t even think of white chocolate. But be sure to practice moderation, it is possible to have too much of a good thing.

    #9 Meditate

    Not only does meditating calm you in the moment, establishing a regular meditation practice changes the way your brain responds to stress.

    Many people think meditation means sitting still for hours with a completely empty mind. But there are many forms of meditation, some still, some active and some taking just a few minutes.

    Have you ever found yourself gazing at something, perhaps a magnificent scene, completely caught up in what you are looking at, your mind a blank? You are in a state of meditation. Anything that totally pulls your focus and allows you to switch off other distractions is meditation. Sometimes it can happen simply by watching something absorbing, at other times it helps to repeat a simple word or phrase in time with your breath. Words such as relax, I am calm, peace or serenity are all suitable choices. Find one that has the most meaning for you.

    Concentrating on your breath is one way to focus and meditate. Zen masters may do this for hours on end but even doing it for just a few minutes has a powerful effect on your whole body, your brain, your nervous system, your emotions and your muscles. You can even meditate by concentrating on your breathing as you take slow measured steps in time with each breath.

    #10 Meridian Magic

    This is a different take on how to relax and calm yourself.

    The Triple Warmer is an energy pathway running through your body which is related to stress. This twenty second exercise is an ancient healing practice that rebalances this energy pathway to reduce the stress effect. Realigning this meridian supports your immune system and improves your ability to manage stress and release tension, anxiety and fear. It’s so simple, quick and effective, you can do it anywhere, and it only takes seconds. This year, set yourself up to hit the New Year running.

    We can’t totally eliminate stress from our life in these times because it surrounds us day and night. But adopting simple strategies to prevent the effects of that stress building up in your body before it reaches a level where you crash, just makes plain good sense. Perhaps even more importantly it gives you back control of your life.

    Disclaimer

    All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

    Ancestral Wisdom, Conscious Mindset, Healthy Home, Holistic Health

    14 Awesome Books That Will Change Your Life

    2 Comments

    Christmas and the summer holidays are the perfect time to dive into some great reads. And as most of us want the New Year to be a fresh start with new plans and goals, it makes sense to read at least one life-affirming, soul-sustaining book to support you on your life journey and life purpose.

    This post marks a major milestone. As I hesitantly wrote my first article in July 2012 I never dreamed I would reach 100 posts. To honour this 100-post-milestone I have collected a few of the books that offered me inspiration and guidance, and influenced my journey along the pathway to health, happiness and a fulfilled life.

    I am a total book addict. Curled up with a book, reading in my bedroom, is my go-to-happy-place. These are not my favourite books although some are certainly ones I do love. These are books with a purpose.

    Because I always want to know the answer ‘right now’ these are books that present a goal or a purpose and then tell me how to get there. Most importantly, they all definitely played an important part in signposting the pathway for me.

    This selection can also give you the tools to make enormous life changes for yourself. Take a look and maybe find an inspiring book to add to your summer reading list, one that will open the doorway to allow big changes into your life in 2015.

    WARNING: Long but awesome post ahead! Feel free to skim

    library watermark-425730_640

    LIFE CHANGING SUMMER READS

    In no particular order (apart from which one I pulled off the bookshelf first)

     

    #1. Love The Life You Live: Ten Steps For Happier Living by Anne Hartley

    This book guided me to the Life Coaching course I chose. I‘d wanted to do it for over two years before I found a course that really resonated. During that time I stumbled across this book in which Hartley outlines her “Heart Process”, the essence of the Hartlife Coaching Course I studied.
    The Heart Process is basically a guideline to reclaiming your “happy.” Starting with her own story Hartley takes you through a series of heart-based steps to find your joy in life again. This is solid stuff that has been around for generations, but it is presented in such a way that you don’t just get excited about the message, you are also guided as to how to achieve it in your own life. The book is packed full of helpful hacks for mastering each of the ten steps.
    Anne has been a Life Coach for over twenty years during which time she has refined everything she has used in her work, and here you have her most successful techniques.

     

    #2. Walking Meditation by Nguyen Anh Huong & Thich Nhat Hanh

    The practice of mindfulness has recently taken the world by storm, but my introduction came a while ago from the Master of Mindfulness himself through this book. This is more a kit than a book and is a wonderful tool if you want to introduce mindfulness into your life. It contains an instructional DVD, a CD of 5 guided meditations to get you started, and a small book to guide you through so you get the most out of your practice.
    Someone once said to me that women gained most from active meditation and men gained the most from still meditation. I don’t know if it’s true or not but the concept of women engaging in the active, masculine Yang, and men in the passive, feminine Yin has a beautiful poetic balance to it.
    An excellent and simple meditation for all women (and men) to master.

     

    #3. Goddesses In Everywoman – Powerful Archetypes in Women’s Lives by Jean Shinoda Bolen

    This is the book that launched me into the healing work I do with women today. Exploring the goddesses from ancient Greek mythology Bolen opens up our understanding of the age-old psychological patterns that modern women still follow. This is one of those books that bring incredible ‘aha’ moments as you suddenly recognize yourself in one or another goddess. It places the patterns, whether actual or potential, that you fall into in your life right there in front of you, where you can’t help but see them for what they are.
    I love this book – it was such a solid foundation to understanding women’s archetypes and led to my ability to hold space for women’s healing groups, as well as to presenting their life patterns in a far more easily understood way to my Coaching clients. It’s easy to read, easy to understand and very insightful.

     

    #4. The Inner Goddess Makeover: A Step-By-Step Makeover by Tanishka

    This is the book that inspired me to go train as a Red Tent Facilitator and then later, a Women’s Rites Of Passage Facilitator. I came across “The Inner Goddess Makeover” after I read about women’s archetypes in ‘Goddesses In Everywoman’ and was left hungry to discover more about the feminine archetypes we all embody.
    Tanishka uses each of seven goddess archetypes to embody seven universal psychological feminine aspects. Each one also governs a chakra. As you work through the exercises for each, consciously exploring the issues raised, you experience energy shifts and clear old blocks that were limiting you and stopping you from experiencing your personal empowerment and potential.
    I worked through this awesome and exciting journey, one chakra/goddess per month. Some of the goddesses were easy but with others I was really challenged. It was so empowering that after I finished I contacted Tanishka and went and trained with her.
    This book is challenging but FUN. Even more fun when you set up your own goddess circle to work through it with the support of your Besties. Tanishka pulls no punches! Totally down to earth, her vibrant personality shines through, and she speaks to the reader as if you were both hanging out and chatting over a coffee.

     

    #5. The Botany Of Desire by Michael Pollan

    This is an odd book to have here but it is the book that galvanized me into opting for organic produce whenever I could, especially potatoes, changing my eating habits forever. It is about the reciprocal relationship between people and four domesticated crops. Pollan links four desires – sweetness, beauty, intoxication and control – with four plants that we use to satisfy them. He uses the story of the potato to illustrate control.
    In his examination of how potato growing has evolved he visits commercial potato farms, an organic farm and Monsanto, the developers of genetically modified potatoes. Reading about the intense chemical spraying program and the permanent toxic state of the commercial farms was more than enough to turn me away from commercially grown potatoes forever. It also set me to investigate which other commercially farmed crops are highly toxic and which are relatively safe.
    My very first post on this blog, ‘Tater’ Tales was inspired by this book and is about organic vs commercially grown potatoes.
    The other stories about the apple, tulip and hemp are also fascinating.

     

    #6. Healthy Home, Healthy Family by Dr. Nicole Bijilsma

    Nicole is a Building Biologist and Sick Building Syndrome expert who is passionate about environmental medicine. Electromagnetic radiation (EMR), allergens, drinking water, and toxic chemicals pervade our living and working spaces and here Nicole shows you how to reverse their damage on your body, your mind, your emotions and your health.
    Australia’s foremost Building Biologist with a young family of her own, she has produced a book full of practical ways to determine and remedy the levels of toxins you are being exposed to everyday.
    This book contains lots of questionnaires and checklists to assess your own home. There is also advice on selecting cleaning products, air cleaners, plastics, and more. It even includes a guide for anyone about to buy, rent or build a house, with what you need to investigate or ask before you start.
    With resource lists, useful websites plus so much more this is a great book to have on hand.

     

    #7. The Complete Homeopathy Handbook by Miranda Castro

    I was a Mum who used homeopathy for my family long before I was a professional Homeopath. Back then I needed a book that was comprehensive enough for me to find the correct remedy for the symptoms that presented, but not too complicated for my purely amateur ability.
    Miranda Castro has written a book that nails it. It includes the history of homeopathy, principles, myths, how to actually take a Homeopathic case and work out a remedy, then a comprehensive Materia Medica and Repertory to guide your remedy choice.
    This book has it all for the ‘Home Homeopath’ and clearly and simply presents everyday homeopathic prescribing as the individualized effective treatment system it can be, when it is done correctly and well.

     

    #8. Eating For The Seasons by Janella Purcell

    I rarely recommend diet or cookbooks. But this is so much more than just a set of recipes. This book is all about eating in tune with the seasons and the rhythms of nature. By so doing your body gets just what it needs for the time of year.
    This means more than simply eating light, raw food in summer and heavier, warming food during winter. Purcell’s eating recommendations are based on the principles of Traditional Asian Medicine.
    Recipes (with alternative suggestions) are grouped by season. Each section also contains advice about health objectives of the season, preferred seasonal cooking methods, what to avoid, and which body organs need support.
    A great book to remind you of seasonal eating patterns, even if you don’t use any of the recipes, it helps to keep you connected, by tuning in and aligning yourself with the rhythms of the Earth and life itself.

    Now available in electronic format.

     

    #9. The Life You Were Born To Live by Dan Millman

    I love numerology and once studied it avidly, but it was so complicated I didn’t get far. Not anymore! Dan Millman changed all that. He has devised the “Life-Purpose System” from the ancient wisdom of Numbers, and it’s amazing, clear, and easy to follow. As Millman says “ the drive to understand our life purpose is as important to our psychological growth as eating is to our biological survival.” And he sets out all the information you need to help you in your quest.
    It’s a big book but you only need to read the sections that apply directly to you and can ignore the rest. Millman shows you the simple way to calculate what is relevant to you. As you work through your picture he breaks it down into detail that applies to you, along with specific issues in your life and guidelines for action.
    Millman’s book can help you sort out conflicts in your life and help you find your life purpose.

     

    #10. Excuses Be Gone by Wayne Dyer

    Wayne Dyer has been turning out awesome books for decades. But I love this one. After doing lots of work learning to recognise my inner critical judge, this book taught me about changing the lifelong self-defeating habitual thinking that the inner critic thrives on.
    It teaches about stepping up and recognizing that although we can’t control everything that happens around us, what we make of our situation, and how we deal with it, is completely up to us and the way we choose to think. Powerful stuff!
    It is easy to recognize the excuses we habitually use that Dyer places before us here. He takes us through the Seven Principles of Excuses Begone, with exercises at the end of each principle to help cement them in place. He then looks at seven questions surrounding the paradigm shift such as “What would my life look like if I couldn’t use these excuses?” and “What’s the payoff?”
    But what I really love and often go back to just to remind myself, are the Four Cardinal Virtues and how they manifest – reverence for all life, natural sincerity, gentleness and supportiveness.

     

    #11. 29 Gifts: How a Month Of Giving Can Change Your Life by Cami Walker

    There are so many “Challenges” around now – 5 day, 7 day, 30 day. But this 29 day story of the role that gift giving and the practice of generosity and gratitude played in Walker’s battle with Multiple Sclerosis is heart-warming and life-affirming.
    She shows that by placing our focus outside ourselves and the problems of our own life we move the energy of our life away from our problems and illnesses and give ourslf the room to heal.
    As she embraced the practice of Gratitude and Gift-giving on her month long journey Cami’s health and happiness turned around. Initially filled with thoughts of ending up in a wheelchair and in extreme pain her experience was transformative.
    From her own experience Cami began a movement that has spread across the globe – millions of people on a 29 Day Gifting Challenge.
    This is beautiful story of her journey that you can take on and apply to your life.

     

    #12. The Power Of Now by Eckhart Tolle

    We all talk about living in the moment, but not that many of us actually manage it. This basic message that we hear so often is the essence of Tolle’s book. But what makes it different is how he explains so clearly how our thoughts and emotions get in the way of achieving this, so we actually understand what is going on.
    Tolle likens the mind to a destructive disease, and as long as you allow your mind to stay bonded to the inherited collective mind-patterns it will continue in its diseased state and you will continue to suffer.
    He leads us to an understanding that enlightenment is found through consciousness, that through surrender we can find happiness and ultimately peace. It is presented as a dialogue with many questions you would ask yourself.
    This book really helped me get through some tough times in my life.

     

    #13. The Chemical Maze by Bill Statham

    This tiny little book revolutionized my shopping. It lists by their number all the additives found in foods, personal care and cosmetics. Beside each it grades the danger the additive poses for you, what the adverse effects are (such as asthma, dermatitis, cancer), why it is added, along with the types of products it is used in.
    Luckily for you it is now available as an app for iPhone or Android.

     

    #14. Creative Visualisation by Shakti Gawain

    One of the first books I read that turned me onto the path of creating the life I really want, this book was written over 35 years ago and still holds today. An anniversary edition has just been released and it is a great book to start with if you are just beginning your manifestation pathway.

     

    So this is just a starter. It doesn’t include the writings of so many brilliant teachers. I hope you are drawn to one of the books on this list. Happy reading!

    Please add the name of any book that has guided you to make huge change in your life in the comments section under “LEAVE A REPLY” below. I’d love to know, and am always ready to open the cover of a new book and discover another new life lesson.

    awesome books 1

     

     

    Disclaimer

    The Information contained on this site is for your general health information. It is not intended to be used as medical advice and should not be used to diagnose, treat, cure or prevent any medical condition, nor should it be used for therapeutic purposes. The information is not a substitute for independent professional advice and should not be used as an alternative to professional healthcare. If you have a particular medical problem, please consult a healthcare professional.

    © Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content