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Wednesday, 30 September 2020 13:26

When Mindfulness Fails You: Tools for Managing Anxiety

By Julie Peters

It’s 4am. I’m spiraling deep into what I call the “nightmare fantasy”: imagining the absolute worst possible scenario, how I would react, what would happen next, and spiraling on and on into the hell of my imagination. 

I have an anxiety disorder that is mostly managed in large part thanks to yoga and meditation. Every now and then, however, something tips a few pebbles off my anxiety cliff and suddenly I’m in a 4am avalanche.

On this particular sleepless night, I could see myself overreacting. I thought, “You’re overreacting. Calm down.” I also know, though, that fighting like this can make the situation worse. So I stopped fighting. Then I went so deep down the catastrophizing rabbit hole that I bolted up and actually screamed out loud.

Has anyone ever told you to “just stop worrying?” In the yoga world, we can get the message that all we need to do for a happier life is to think positively, and if you ever have negative thoughts, you’re doing it wrong. From the Tantric yoga perspective, however, all experiences, including uncomfortable ones, have value, and there’s danger in only focusing on what’s pretty and sweet. Trying to convince yourself that everything is finewhen it’s not exacerbates, rather than abates, anxiety. You can’t “just” stop worrying.

Stress reactions come from your amygdala, the primal part of your brain that governs your nervous system. Your prefrontal cortex is the rational, conscious part of your brain. When you try to force yourself to calm down, your prefrontal cortex is trying to overpower your amygdala, which only ramps up the primal fear response. You can’t tell your amygdala what to do.

You can, however, acknowledge the disconnect. Yoga and meditation are useful in that they can teach us to wake up what’s called the buddhi mind, the mind that observes the mind. I had this part down: I could see the problem, but couldn’t stop it from happening. I needed some new tools, and I wasn’t getting them from yoga.

Cognitive Behavioural Therapy is a technique that works from the premise that thoughts affect feelings which affect behaviours which affect thoughts and so on. It’s very challenging to change your feelings, but you can work with your thoughts and behaviours. When I see myself beginning to spiral, I can ask myself:

What thought is contributing to this feeling?

What evidence do I have that this thought is true?

What else could be going on?

What evidence do I have for those alternatives?

When I see myself internally reacting as if my worst fear is already happening, these questions can help me pause my nightmare fantasy and remember that other interpretations are also valid. I can hold the different possibilities and wait to react until I have more information. I can know that it’s okay to not know.

It’s not uncommon for yogis like me to get disillusioned when the initial euphoria of the practice wears off. The world doesn’t stop being confusing and cruel just because we decide to think positively. Stepping outside of my practice to learn these new techniques has actually returned me to my yoga: fundamentally, yoga teaches us to stay present with a rich and varied world and to honor the beauty and ugliness both inside and outside of ourselves. For me, this is much more interesting than insisting on living in a place that’s crowded with rainbows and flowers. This way, I can get back to sleep. Then I can do my yoga in the morning.

Published in breath + calm + mind
Thursday, 20 June 2019 12:22

10 things you didn’t know about Coco Chanel

 

To celebrate fashion icon Coco Chanel we take a look at some lesser known facts about the legendary designer.

Nuns taught her everything she knows

Chanel’s sewing trade was taught to her by none other than the nuns who ran the Aubazine Abbey, an orphanage where she grew up. Both she and her sister Julia were sent there after their mother died.

Chanel would sing before she sewed

at age 18, Chanel was too old to remain at the Abbey and faced the choice of becoming a nun or heading out in to the world. In these early years she would sing at a Moulin-rouge style cabaret frequented by officers.

Coco is not her real name

It was in these formative years that Chanel, born Gabrielle, would acquire her nickname Coco from her male admirers who possibly chose the name based on the two popular songs with which they remembered her performances by, “Ko Ko Ri Ko”, and “Qui qu’a vu Coco”,

She lied about her age

For years Chanel claimed to be born in 1893 instead of 1883 – making her 10 years younger. Before you laugh, it may not have been for the reason you are thinking. It was apparently done to diminish the stigma that her humbler beginnings of poverty, illegitimacy and orphanhood bestowed upon her in 19th century France.

Before clothes, hats were her forte 

After meeting a rich ex-military officer and textile heir Etienne Balsan, Chanel became his mistress and moved in to his chateau in 1908, aged 23. It was their she began her interest in fashion designing and creating hats for rich acquaintances   as a diversion, which eventually led to her commercial venture – a millinery shop in Paris (financed by her lover of nine years a wealthy English Industrialist called Arthur Edward ‘Boy’ Capel – a friend of Balsan, who sadly died in 1919)

Chanel revolutionised fashion for women

If it wasn’t for her looser designs  and relaxed style – achieved through the use of jersey that up until then had been used for men’s underwear – women might still be wearing restricting and uncomfortable corseted clothing. thankfully the generation of women loved her for it and so Maison Chanel was established at 31, Rue Cambon in Paris (which remains its headquarters even today). Becoming a fashion force to be reckoned with in Paris, thanks to her striking bob haircut and tan, the mother of modern style launched her own fragrance in 1922 – which remains popular the world over.

She closed up shop and became a nurse

World War II was a turbulent time for the designer. In 1939 she closed the doors to her shop in Paris and became a war-time nurse but after the war fled controversy surrounding her affair with a German officer and headed to Switzerland. In 1954 she would end this self-imposed exile and return to Paris to take on the men dominating the fashion industry – introducing pea jackets and bell bottoms.

Katherine Hepburn played Chanel in a broadway show

A broadway musical of Chanel’s life opened in 1969 with Hepburn taking on the role of the designer – we’re sure that she had Coco’s renowned unabashed confidence down pat.

We have her to thank for the LBD

In October 1926 Chanel unveils the Little Black Dress. Done in the ‘flapper’ style that marked the design of this era, Vogue anoints the LBD design “the frock that all the world will wear” – how right they were!

She worked until her death

Having worked furiously to finish her latest couture collection, Chanel dies in 1971 aged 88. Two weeks after her death the ivory tweed suits and white evening dresses are sent to the runway and met with a standing ovation.

Thanks MiNDFOOD for article.

"My life didn't please me, so I created my life." Coco Chanel

 

Published in breath + calm + mind

How to relax for stress relief

 

Historically, relaxation has often been associated with “wasting time”, however, this is something we need to shake. Regular relaxation and stress management are important for physical and emotional health. Here are a few tips on how to relax your body and mind…

If your body’s stress response is triggered throughout the day and if it doesn’t know how to return to its regular state of relaxation afterwards, you may find yourself in a state of chronic stress.

Chronic stress is the type of stress that can do a lot of damage to your health, contributing a whole host of stress-related health problems, including heart disease, the common cold, and high blood pressure, just to name a few. Learning relaxation techniques can help you restore your body to its natural state when you’re feeling stressed and will help you deal with stress in a healthy way in future. If you can become less reactive to the stressors that you face and can recover more quickly from it if you do react, your body and mind will thank you for it.

Relaxation can occur when you’re taking some downtime, i.e. sitting in a comfy chair, reading a good book. But sometimes it’s helpful to have a more structured plan for relaxation as, in the face of stress, you’ll have a whole toolbox ready to help you recover. It will also mean you actively choose strategies that build resilience rather than merely distracting you from what’s creating stress for you on a given day. Learning to relax your body and your mind can be more effective than either one on its own, obviously.

How to relax

Here are some of the best relaxation strategies you can use to combat stress…

Breathe

Breathing exercises should be your first line of defence against stress. The beauty of these for relaxation is that they can be used anytime, anywhere, and they work quickly. They’re also very easy to master. Start with deep breathing. To do this, breathe in through your nose and feel your chest fill with air. Then, breathe out through your nose. As you do so, place one hand on your belly and another on your chest. Focus on feeling your belly and chest rise as you breathe in, and fall as you breathe out.  

Meditation

How to relax: Meditation

The wonderful thing about practising meditation is that it allows you to “let go” of everyday worries and literally “live in the moment.” People who meditate regularly report improvements physically, mentally, and spiritually, using it as a technique to not only combat stress but prevent it in the first place. To begin a meditation practice, you will need to find a quiet spot, away from the phone, television, friends, family, and other distractions. Meditation practices often involve learning breathing or mantra techniques. Initially, your mind may wander when you first start meditating, but by training your mind to focus on the moment, you will feel relaxed and more centred. Most experts recommend meditating for about 20 to 30 minutes at a time. Beginners may find it difficult to meditate for this length at first, but don’t despair. It will become easier once you are meditating regularly.

Music

Playing music is a great way to relieve stress and promote relaxation. When at work, keep a pair of headphones at your desk so you can enjoy your music for yourself. This technique often helps to provide a safe space to help you to recharge, even if you are in a room full of people. Because music brings real benefits in terms of wellness (music therapy is a growing field), it can be conveniently used effectively for relaxation as well. 

Exercise

How to relax: Exercise

It may seem that exercise is the opposite of relaxation, but a good workout can actually make you feel more relaxed afterwards for a few reasons. First, working out can be a good way to release stress and blow off steam. Second, the endorphins released during a good workout can aid relaxation quite nicely. Additionally, exercise can get you into a state of flow where it’s difficult to stay stressed—your body has to move toward relaxation as your stress response begins to reverse.

Have Fun

Yes, these relaxation methods don’t all have to be clinical and practised. Letting loose and having fun with your family and friends is an excellent way to relieve stress and experience relaxation. Most people don’t prioritise this as an important part of life—they don’t fit time for it in their busy schedules because they don’t realise the value of fun for balance as well as physical and emotional health. So schedule some downtime in your calendar, it’s just as (if not more) important than any other pressing matter.

If you focus on stress management regularly, in a relatively short time you can learn to more easily relax when you need to, and build resilience toward stress.

Read more: A relaxed body promotes healthy eating

Published in breath + calm + mind
Wednesday, 22 May 2019 13:49

Spice Up Your Life

Health benefits of Turmeric

 

While the pharmaceutical industry searches for the ‘magic bullet’ to boost ageing minds, the ultimate mind food has been flavouring Indian curries for 5000 years. We take a look at the health benefits of Turmeric.

Turmeric has been lauded as potentially the most effective nutritional supplement in existence. Whilst this is a huge call to make, the health benefits of tumeric for your diet have been researched over hundreds of studies.

The common Indian spice contains bioactive compounds called curcuminoids, the most important of which is curcumin.

This active ingredient is responsible for its powerful anti-inflammatory effects and is also an incredible antioxidant. Whilst the level of curcumin in fresh turmeric is not that high (by weight), taking extracts that concentrate the content of the antioxidant are incredibly beneficial to a variety of ailments.

Note: Curcumin can be poorly absorbed in the body, foods containing piperine, such as black pepper, can aid in its digestion and absorption. The compound extract is also fat soluble, so taking the supplement with good fats will also aid in its digestion.

Health benefits of Turmeric

Health benefits of Turmeric

It’s anti-inflammatory

Turmeric has traditionally been used to fight inflammation in cases of stomach ulcers, gut inflammation and people suffering from arthritis and colitis.

Inflammation, of the gut in particular, has also been linked to chronic diseases, and obesity, so reducing inflammation can lead to a whole new world of health benefits.

Here are more foods that fight inflammation.

Boosts brain repair

According to a report in the journal Stem Cell Research, turmeric can encourage the growth of nerve cells thought to help aid brain self-repair.

The farming village of Ballabgarh in northern India has lower rates of Alzheimer’s disease than anywhere else in the world.

Clinical studies confirm the common cooking spice turmeric has potent anti-inflammatory effects that may prevent and even reverse the cognitive decline associated with Alzheimer’s and other dementia diseases.

Fighting symptoms of PTSD and depression 

Now, scientists are claiming curcumin, the yellow curry compound found in turmeric, can help prevent fear from being stored in the brain while removing pre-existing fears from the brain’s storage.

Psychologists from The City University of New York are hoping the findings will pave the way for more sophisticated treatments for psychological disorders.

“This suggests that people suffering from post-traumatic stress disorder and other psychological disorders that are characterised by fearful memories may benefit substantially from a curcumin-enriched diet,” told Professor Glenn Schafe who led the study.

Similarly, a study conducted by universities in China found that curcumin can have significant antidepressant properties.

Fights infection 

Studies have shown that turmeric has the ability to inhibit the spread of certain viruses and prevent infection.

Curcumin has powerful antioxidant effects. It neutralises free radicals on its own, then stimulates the body’s own antioxidant enzymes.

A word to the wise

If you are looking for supplements online, the FDA in America doesn’t regulate supplements like they do pharmaceutical drugs, as such it is important to do your research and find out exactly what the supplement contains before taking it.

Thanks MiNDFOOD for the article.

Thursday, 15 November 2018 13:29

The Silent Killer

The silent killer affecting more than 7 million Australians

 

 

How do you get people to care about a disease with no symptoms? That’s the challenge for doctors worried about non-alcoholic fatty liver disease which can lead to liver cancer and liver failure – often with little warning.

“By 2020 more people will have liver cirrhosis caused by non-alcoholic fatty liver disease than with hepatitis C and hepatitis B combined,” says Dr Alex Hodge of Melbourne’s Monash Medical Centre and University.

The Gastroenterological Society of Australia estimates that translates to more than 7 million Australians by 2030. About 5% will have developed cirrhosis.

“That’s 400,000 people with liver cirrhosis that could be avoided,” says Hodge.

Non-alcoholic fatty liver disease is an umbrella term for a range of liver conditions affecting people who drink little to no alcohol. As the name implies, the main characteristic of non-alcoholic fatty liver disease is too much fat stored in liver cells.

The condition is also closely linked to metabolic syndrome, which is a cluster of abnormalities including increased abdominal fat, poor ability to use the hormone insulin, high blood pressure and high blood levels of triglycerides, a type of fat.

Non-alcoholic fatty liver disease usually causes no signs and symptoms. When it does, they may include: Enlarged liver, fatigue and pain in the upper right abdomen.

Experts don’t know exactly why some people accumulate fat in the liver while others do not. Similarly, there is limited understanding of why some fatty livers develop inflammation that progresses to cirrhosis. However, experts do know the disease is linked to being overweight or obese, having insulin resistance, high blood sugar and a high level of fats in the blood.

They also have a threefold risk of type 2 diabetes and double the risk of heart disease.

Losing weight around the middle and eating healthier food is the only way to reverse or reduce it, Hodge says.

His research found evidence that fasting might improve fatty liver disease. A study of patients at Monash Medical Centre found that restricting eating (but not kilojoules) to just an eight-hour period between noon and 8pm improved markers of fatty liver disease and reduced abdominal fat.

Dr Sandra Cabot says other things you can do to help reverse a fatty liver include, avoiding sugar, increasing the amount of raw plant food in your diet, eating protein with every meal and avoiding huge meals.

Thanks MiNDFOOD for the article www.mindfood.com

 

Wednesday, 06 June 2018 13:45

Meditation in Motion

Moving meditation ideas to quiet the mind

 

Find the right moving meditation practice for you.

For those who find it difficult to quiet the mind by stillness alone, consider these movement-based meditation options that may be your key to finding inner calm.

Yoga

Yoga

Gentle yoga often referred to as restorative, has a gentler pace that many other styles of yoga. It promotes attention to breath and tuning into the needs of your body. Other forms of yoga that are gentle specifically designed for quietening the mind are Kripalu, Hatha, Viniyoga and Sivananda.

Walking

Runner feet and shoes

Whilst also triggering ‘happy’ hormones, walking is a great way to relax your mind by focusing on moving forward, whats happening in your body and your planned route.

Gentle stretching

stretch

Focusing on the breath is a key to moving through stretching positions in a safe way. This attention to breath triggers the slowing down of your heart rate and allows you to “go into your body” to get vital biofeedback, listening to what your body needs as you go.

Feldenkrais Method and Alexander Technique

Woman in reclining twist yoga position

Both are considered therapies that are designed to treat pain and improve physical function, using gentle repetition of movement and practicing new patterns of self-awareness. These techniques both provide the tools of “self-observation through movement.”

Dance meditation

Woman with long brown hair, dancing

Kundalini meditation takes you through four stages of movement starting with shaking out the stress, heading into stillness. 5Rhythms send you on a journey through five different qualities of movement led by a meditation guide.

Traditional Martial arts and movement systems

Group of people doing thai-chi pose in field

Qigong, a posture, movement and breathing meditation practice and peaceful martial arts techniques like Aikido and Tai Chi involve the practice of kata, a sequence of movements performed carefully in mindful slow patterns.

Thanks www.mindfood.com for the article.

 

Wednesday, 06 June 2018 09:34

Align Yourself with Seasonal Changes

The Wellness Routine You Should Follow This Winter

 

Three tips to help you adapt to the seasons for better health.

Winter is the time for restoration, nourishment and nurturing, says Gwinganna Lifestyle Retreat Program Manager, Donna Abbate. While venturing out into the cold might not seem like the most appealing idea, ensuring you get enough fresh air and exercise is just as important during the colder months as it is in summer.

1. Change up your exercise regime

In Traditional Chinese Medicine, our energy and overall health are better balanced by adapting to the seasons. Adapt your exercise regime to the weather and get moving in the form of yoga, Tai Chi or Qi Gong. This will help you consolidate your energy in preparation for the burst of new life in spring.

2. Nourish the body

Remember also to adapt your diet to match the season. Eat more cooked foods, root vegetables, spices, porridge, hearty soups and stews. Support your immune system by keeping hydrated with more drinks, such as herbal teas and hot water with lemon and ginger. These will also help you feel warm and nourished.

3. Adjust your everyday rituals

Finally, align your daily habits with the change in weather. Go to bed earlier to ensure adequate rest, and keep the kidneys warm by rugging up in the cold. Keep your head, neck, upper back, and belly warm and safe from wind. Wear a hat and a jacket with a warm collar or scarf.

Gwinganna offers a speciality program designed around Winter Wellness from 7-10 June and 19-22 July 2018. For more details visit www.gwinganna.com

Thanks www.mindfood.com for the article.

 

 

Wednesday, 09 May 2018 10:25

Elevate Your Energy Levels

Natural Ways To Boost Your Energy

 

Does your energy need a boost? Try these eight tips from human behavioural expert

Dr John Demartini.

It is commonly believed that we lose energy as we grow older, but the level of energy one has in life is not so much connected to age as it is to state of mind. Naturally, when someone is coming to the end of their life and is more susceptible to disease, they may not have the same reservoir of energy and vitality as someone much younger.

The people who are at the most risk of ‘suffering’ a lack of energy are those who do not feel like they are living purposefully; they feel lost, overwhelmed and out of focus. They are scattered and are trying to live other people’s lives. Often their diets and lifestyles are not all that ideal.

The body and mind are inseparable in their interactions and, therefore, we need to be accountable for how our psychology may be affecting our overall health. For instance, distraction and lack of direction in life can be a major contributor to low physical energy. Often people spend their day carrying around a long list of tasks in their mind; things that they think they have to do, should have done, or could do. The mental energy expended just thinking about this never-ending to-do list can leave you feeling drained, lethargic and completely overwhelmed.

In today’s fast-paced world it is essential we learn how to delegate and not try to take responsibility for everything. Try putting this imaginary list on paper, reviewing it and then separating what only you can do from what you know you can delegate to someone else. Once you have done this you will not feel as overwhelmed and immediately more motivated and energized.

There are several other ways we can enhance our energy and vitality, without reaching for the coffee or cola:

  1. Prioritise your daily actions. When you fill your day with high priority, energizing and inspiring actions your day won’t fill up with low priority, de-energizing and despairing distractions. The former elevates your self-worth and the latter drains and lowers it.
  2. Prioritise what you eat. Eat the most vital and invigorating foods. Eat them with moderation, rhythm, and consistency. Eat to live. Don’t live to eat. Fuel your body with quality nutrients.
  3. Drink clean water – the universal solvent – more than sweet or falsely energizing drinks that initiate volatilities in your blood sugar levels that induce rises and falls.
  4. Do moderate exercise such as walking, swimming, yoga, or dancing.
  5. Breathe deeply and diaphragmatically until it is your daily standard and habit and you will have a tight abdomen and loose shoulders instead of tight shoulders and a loose abdomen.
  6. Do not eat heavy and lie down. Eat light at night.
  7. Read classical and inspiring books written by inspiring originators and masters.
  8. Document what you are grateful each day. When you are grateful for what experiences you receive you receive more experiences to be grateful for, and you will generate an increase in energy and physical well being.

By making changes to the way you approach your life and by placing greater emphasis on personal fulfilment, purpose and congruence with your highest values, you can enhance your vitality naturally, and without outside stimulants.

Dr John Demartini is a renowned entrepreneur and human behaviour expert, founder of The Demartini Institute and author of 40 books. For more information visit www.drdemartini.com

Thanks MiNDFOOD for the article https://www.mindfood.com/article/natural-energy/

 

 

Wednesday, 18 April 2018 21:05

Natural Ways To Manage Period Pain

Natural Ways To Manage Period Pain

 

Feeling queasy? Sick of cramps? Try these six tips for relieving pain associated with menstruation, naturally. 

Queasiness and stomach cramps often go hand in hand with menstruation, and while painkillers may temporarily provide relief there are natural ways you can ease discomfort. Susan Johns, clinical dietician and distributor of Lunette in New Zealand shares her top tips for managing period pain naturally.

Why whole grains?

Whole grains are complex carbohydrates that stimulate the brain in order to release serotonin, a hormone which makes you feel good. Ever notice that your body feels like it took a thrashing from the inside-out about a week before your period is due? Studies have shown that whole grains can reduce that tension and fight depression because they are loaded with vitamin E and magnesium.

Put it on your plate – almonds, spinach, quinoa, cashews

Your best spud

Vitamin A plays a huge role in saying goodbye to our PMS symptoms. An increase in Vitamin A will fight PMS symptoms, like acne and heavy bleeding, as well as problems that occur like fatigue when vitamin A levels plummet. One sweet potato provides 120% of our daily recommended intake of Vitamin A.

Put it on your plate – kumara, carrots, kale

The good kind of fat

Good fats make good hormones; bad fat makes bad hormones. Simple, right? Keep your saturated fat intake low and boost your intake of unsaturated fats, especially in the week leading up to your period. This’ll help keep your hormones happy.

Put it on your plate – avocado, coconut and olive oil, whole eggs, salmon

Cereal killer

B vitamin deficiency, particularly B6, is known to play a role in increasing PMS symptoms such as forgetfulness, irritability, anxiety, insomnia, and moodiness. Add period pain to the mix and your day just got a whole lot worse.

Put it on your plate – fortified breakfast cereals, chickpeas, chicken, tuna, banana

Nuts about nuts

While your uterus is busy cramping your style, the muscle lining can get fatigued and develop a lactic acid build up, just like your legs after an intense session at the gym. Magnesium, found in high concentration in nuts, is key here to give relief to cramping pains.

Put it on your plate – nuts, pumpkin seeds, dark chocolate, spinach, fish

Zinc overdose

Upping your intake of zinc-rich foods a few days before you are due has been shown to have a positive effect on cramps, bloating and inflammation. Zinc needs vitamin B6 to be absorbed, so be sure to pair your zinc-filled foods with foods rich in B vitamin.

Put it on your plate – peas, asparagus, spinach, red meat, seafood.

 

Wednesday, 15 November 2017 10:04

Ageing Breakthrough

Ageing Breakthrough

 

Scientists have found a way to rejuvenate old cells.

 

A team led by Professor Lorna Harries, Professor of Molecular Genetics at the University of Exeter, has discovered a new way to rejuvenate older, inactive cells.

Within hours of treatment with compounds called reversatrol analogues, the older cells started to divide and had longer telomeres – the ‘caps’ on the chromosomes which shorten as we age.

The treatment is based on a substance found naturally in red wine, dark chocolate, red grapes and blueberries.

The discovery has the potential to lead to therapies which could help people age better, without experiencing some of the degenerative effects of getting old.

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