5 Ways to Be More Mindful in 2019

healthy living

 

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  1. Start a Gratitude Journal– writing down only 3 things you are grateful for every morning can have a great impact on your day and on your life overall. Sometimes we fail to acknowledge the many great aspects of our lives, allowing us to take things for granted. Your list could include major things such as being grateful for your spouse or job or even little things like books and coffee. It really doesn’t matter as long as you’re being mindful of that person or object’s presence in your life.

Challenge #1: Tomorrow morning when you wake up, grab a pen and paper and write down three things you are grateful for.

2. Brain Dump– this is initially setting a timer and writing down everything that’s on your mind. This may be tasks you need to accomplish, creative ideas or even emotions. Having to keep all of that information in your brain is somewhat taxing, therefore by externalising it you are releasing your mind of the need to remember and the stress of forgetting.

Challenge #2: Set a timer for 15-20 mins and write down everything that clicks in your mind, take your time while doing this and let things come naturally to you rather than trying hard to focus.

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3. Learning more about food– one thing we all need to do in 2019 is to be more mindful of what we put into our body. This involves reading the ingredients list of the foods we buy and listening to how our bodies feel after taking certain foods. Being more conscious of our food will also help us to improve our energy levels.

Challenge #3: The next time you go grocery shopping, read the ingredients list of the products you buy and that day, write down each one of your meals and your energy levels (out of ten) after eating.

4. Declutter– this allows us to be more mindful of the things we buy and also helps to declutter our mind. Decluttering is a whole process in itself, but you can always start small. Perhaps start by decluttering you office area or closet, if an item doesn’t bring you joy or you haven’t used it in the last month, it’s probably time to let it go. You can choose to donate the items if they’re still reusable or pass it down to someone else.

Challenge #4: Choose a small area in your home to declutter and take out some time to declutter the space. It might be hard at first but it’s definitely worthwhile.

5. Digital Detox– taking out some time to spend without our devices or the internet is essential to calming our mind and being more aware of our surroundings. We often forget there is a world outside of our screens.

Challenge #5: Schedule in one hour or two and turn off all your electronics (perhaps you should notify a few people before doing so). You can choose to spend this free time reading or going out in nature. You may find this process almost addicting and next time you’ll try it for a whole day.

I hope you enjoyed this post and if you have your own techniques in mindfulness, feel free to comment them down below.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Matcha Powder

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What is it and Why Are We Crazy About it?

Matcha is finely ground green tea leaves. It enables you to take in the full benefits of the green tea leaves compared to traditional green tea. Matcha powder is abundant in antioxidants, thus strengthening your immune system, as well as vitamin C, zinc and magnesium. Moreover, it boosts your metabolism, helping you burn calories and thus lose weight. Not only does matcha lower cholesterol and blood sugar levels, but it also helps to detox the body (plus I find the simple act of making it extremely relaxing). In other words, matcha gives you energy without the caffeine crash afterwards.

Uses

Matcha is a versatile ingredient that can be used in smoothies, baked treats, oats or chia pudding. My favourite is a matcha latte.

Matcha Latte Recipe 

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INGREDIENTS

  • 1 1/2 tsp matcha powder
  • 1/4 cup hot water
  • 3/4 cup almond milk (or any of your choice)
  • sweetener (stevia)

 

DIRECTIONS

  1. Sift the matcha powder into the water to remove any lumps.
  2. Using a match bamboo whisk, start whisking the powder into the water. (You may use a regular whisk but it will not produce the same foam as a bamboo whisk.)
  3. Keep staring until it is well incorporated as the powder does not dissolve into the water.
  4. Add in the cold milk and sweetener to your taste.

 

 

 

Self Love…

healthy living

We often forget the importance of self love for the health of our state of mind. Reducing stress and clearing our mind is crucial to obtaining our ideal health and body. When we neglect our mental state we find ourselves letting our physical health slide as well, chronic levels of stress leads to high cortisol levels thus contributing to weight gain. So here are 5 self care habits to help you de-stress and unwind.

  • Yoga/stretch routine– sometimes a full blown workout isn’t what your mind and body needs. Stretching allows you to both relax your body and center your mind, making you more aware and present. When you feel stressed, try 10mins of yoga or stretching to calm yourself and rejuvenate your body.
  • Journaling– I’ve mentioned journaling before and it isn’t something that should be underestimated. Sometimes writing out your thoughts and emotions help to clear out and organize everything on your mind. Have you ever had something bothering you but you just couldn’t figure out what is was? Well journaling can help you realize or come to terms with issues located deep in your subconscious.
  • Rest day– taking a day off of your workouts is necessary to let your body relax and heal. No one can handle workout out vigorously every single day, so take a day off (I usually take Saturdays) and focus on other aspects of your life.
  • Filter your social media– we’re usually unaware of the effects of social media. Seeing endless pictures of perfect models probably isn’t helping you love your own body, instead you’re now analyzing and being critical of your own body image (keep in mind that this excludes fitness influencers or mentors). So filter out the type of people you follow or are subscribed to; if they don’t inspire or motivate you, it’s best to set them aside. Trust me this goes a long way to help you de-stress.
  • Digital Cleanse– this is one of the most difficult yet most effective habits, taking a break from screen time. That means ignoring your phone, laptop, tablet and tv for a set time (this doesn’t include sleeping hours so don’t cheat). This helps you to be more present and it actually forces you to be more creative or outgoing as you find other ways to entertain yourself (unless you lay in bed staring at the ceiling for hours).

I hope you implement some if not all of these habits into your life and I hope they help you in any way possible. Thank you for reading, please like and follow for more posts like this one. See you next time xoxo.

Tips for Fighting Stress

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Tip #1. Playing with Essential oils- scents like lemon, lavender and peppermint are know to relieve stress and anxiety. You can either light a candle, a diffuser or use a mist to help relax yourself. My personal favorites are lemon and vanilla.

Tip #2. Take a break from social media- Most of us wake up and immediately scroll through Instagram or Facebook. Without knowing it, social media sometimes gives us a negative point of view of our own lives.

Tip #3.  Take a day off studies/ work – a weekly getaway is essential to reduce stress, it allows our body and mind to rest. I always take Saturdays off to regenerate and relax, it helps me start my week off positively.

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Tip #4. Write a journal – writing down your thoughts and events in your life, even minor ones, can be an outlet for anxiety or stress. It helps to be more mindful of your life and yourself, as well as remembering motivating thoughts or quotes.

Tip #5. Organize yourself – this can be simple as using a planner or writing a to-do list every morning. You’re more likely to get things done when they are planned and feeling less under pressure and more put together will help fight stress.

Tip #6. Read a book or listen to an audio-book – it can be a motivational book or anything that might pique your interest, it distracts you from issues of your day-to-day life. It’s a gateway into another world, people who read get to live 1000 lives.

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Tip #7. Have a pamper routine – Treat yourself, that could be an at home spa day or a skincare routine. Take the time to take care of yourself and unwind from daily struggles. However, this is better suggested for women.

Tip #8. Enjoy your workout – I know it seems almost impossible, especially when we have our lazy moments, but if you don’t look forward to working out and you dread it then you’re probably trying out the wrong one. There are so many ways to be physically active; swimming, dancing, running or hitting the gym, you just have to find the right one for you. Exercising helps to release tension and could make you feel so much more relaxed.

Tip #9. Try a new hobby – just like with working out, it’s good to change your hobbies  from time to time. Exploring different things stimulates the brain, reading, sketching, cooking and writing are some of my favorites and who knows, you might discover a hidden talent.

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Tip #10. Have some alone time – as much as you may enjoy family events and parties with friends, we all need some time to ourselves- to center ourselves and figure out where we stand and where we’re going. Sometimes we just need to embrace the moment and relax.

 

Thank you for reading, I hoped these suggestions were able to help you in any way. Keep reading for more posts and updates. xoxo.

10 Healthy Habits

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Here are some habits and tips to help you lead a healthier life. I’ve learned these myself and though I’ve struggled with a few, I can say they definitely have a positive effect on the mind and body.

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  • Drink lemon water this is before you have breakfast. It helps to regulate blood sugar levels, it aids in digestion, removes toxins from the body, improve skin condition and it promotes weight loss.
  • Get more sleep I’m sure you’ve heard it before and it’s the most difficult one for me. However, little sleep actually leads to weight gain, it’s detrimental to our health and it causes dark circles and bags under our eyes, so make sure you get at least 8 hours of sleep.
  • Drink green tea this also regulates blood sugar levels and helps with weight loss. Drinking up to 3 cups burns around 70 calories. You can drink a cup after every meal to help you lose weight.

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  • Add fruit to at least one of your meals this also helps to lose weight and boost your metabolism. I usually add fruit to my breakfast or dinner. You will feel more energized throughout the day.
  • Getting more fresh air it helps strengthen your immune system, helps you feel more peaceful and can make you happier. Try going out for a walk away from the busy city, where there is more greenery or maybe you can go to the beach.
  • Taking up new hobbies this helps to reduces stress and takes your mind away from any negative thoughts. It also gives you an opportunity to express yourself. You can try learning an instrument, reading, art, a sport activity, cooking or dancing. There are so many possibilities and you can accomplish anything you put your mind to.

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  • Use extra virgin olive oil for cooking. It is high in antioxidants and is a healthy fat, therefore it does not cause weight gain.
  • Regular exercise this is an obvious tip, but sometimes it is hard to keep up with. The key is finding the best activity for you, the one you enjoy the most. I really enjoy Pilates, you can also try swimming, working out at the gym or a new sport. It’s important to have a workout schedule and to dedicate time to working towards a healthy body.
  • Incorporating more vegetables into your meals this is an important step to achieving a healthy balanced diet. When having a meal, make sure at least half of your plate is filled with vegetables.
  • Purge all junk food and sugary drinks from your home this may be hard to come to terms with, but bags of chips and soft drinks aren’t doing you any favors. They actually slow down your metabolism and hinder weight loss. Don’t worry you won’t go hungry, there are many alternatives to unhealthy snacks and I will share my favorites in my other posts.

I hope these tips helped you and know that there is much more to come. Please leave a comment and follow for more posts. Xoxo.