Essential Oxygen

7 Ways to Help You Beat Jet Lag

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Guest Post:  Global Journeys

jet lag travel tips

No one wants to sacrifice the first day or two of their holidays to jet lag. With limited time, you want to hit the ground running and start exploring rather than begrudgingly dragging yourself around feeling fatigued and frustrated. However, after a long flight (or three!) across multiple time zones, it is normal to feel anything but normal. The good news is, there are some things you can do to lessen the effects of jet lag. Here are some of them.

Plan for your flight

There are plenty of factors that come into play when booking your flights. Price, flight time, airline preferences, frequent flyer programs, and whether to choose the aisle or the window. Choosing flight times that help with your transition into a different time zone can also provide some relief from jet lag. For example, choosing an itinerary that has you waking up in your destination in the morning can help with the adjustment, particularly if you are an in-flight sleeper. Or, think about arriving at night so you can sleep and awake refreshed to start the new day if you are not. There are also some aircrafts that have advanced systems to control humidity and lighting to curtail the impacts of jet lag.   

plane sleep

Set your watch

While planning your flight schedule to suit your destination’s time zone can help, chances are your body is still going to be pretty confused. A great way to get a head start on resetting your body clock is to initiate the adjustment early. Before leaving home, set your watch to the time in your destination, and start to work your inflight sleep pattern (where possible) around it. Don’t forget to keep a clock with the current time on you though so you can keep track of your flights and transit times!

Add a stopover

Breaking up a long journey can help you arrive at your ultimate destination feeling more refreshed. Not only does it let you catch up on some rest en route, but it allows your body to adjust more gradually. Adding a stopover will give you a chance to catch up along the way, adapting to a time zone in between your origin and destination meaning that you (and your body clock!) can take it one step at a time making the transition easier and less disruptive.

Stay hydrated

It is easy to lose track of your fluid intake as you travel – your routine is disrupted, and your habits can be thrown completely. It is important to keep drinking water and stay hydrated to help overcome jet lag and that sense of fatigue that many people get when travelling long haul. Pack a reusable bottle in your carryon luggage and steer clear of things that will dehydrate you further, such as coffee and alcohol.

Hold out for night time

So, you’ve arrived a little bedraggled after 30 hours of travel, tentatively propping open your eyelids with your forefinger. If you’ve arrived in the daytime your first instinct may be to draw the blinds and hit the pillow hard. Don’t! Fight against every sleepy fibre of your being and force yourself to stay up during the day. Hopefully exploring until nightfall will tire you out enough to sleep through the first night on your new time – then bingo! If you just can’t, set your alarm then allow yourself a short nap, but when the alarm goes off don’t hit snooze or you’ll likely struggle to get to sleep when night time truly falls.

travel sunshine vitamin d

Catch some rays

If you’re not up for sightseeing on arrival, it is still important to get outdoors. Go for a gentle walk or a swim. Perhaps make yourself at home in a terrace café, soaking up the sunshine and watching the world go by. Melatonin levels help regulate your body clock, and the secretion of melatonin is influenced by the body’s exposure to light and dark. A great way to tell your body that day and night has flipped is to get outside and catch some rays, bringing your body’s hormones into line quicker. It’s also good to limit the use of electronics at night, as the blue light from screens can manipulate your body’s melatonin production and confuse your body further.

Give yourself time

Taking these steps can assist in curbing the effects of jet lag and travel fatigue, however, rarely will you have no symptoms at all (unless you’re one of the lucky ones!). If you have the time, it is good to allow a couple of days at the start of your holiday to take things a little easy. If you are joining a tour or river cruise, arriving early means you will be able to rest a little and find your feet in your new destination (and time zone) before your itinerary kicks off. If you are taking an independent journey then avoid planning too many activities for the first day or two – save your highlight activities for a few days into the journey when you are feeling up to really enjoying them. Taking some extra time out to adjust not only helps your body recuperate but gives you a little ‘me’ time – you are on holidays after all!

 

 

About Global Journeys

Global Journeys is an Online Travel Agency based in Noosa, Queensland, Australia that offers multi-day tours, cruises and river cruises. With a dedicated team of travel consultants and leading technology, Global Journeys partners with the world’s best travel operators to offer their clients over 5,000 trips to choose from worldwide.

Website: https://www.globaljourneys.com/

General Enquiries: [email protected]

Media Contact: Barb Durance – PR & Marketing Manager

 

Media Contact:

Barb Durance – PR & Marketing Manager, (07) 5474 8003

 

8 Eco-Friendly Holiday Gifts Everyone Will Love

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By: Emmi Buck

eco friendly gifts christmas xmas gifts

Idosole ~ Vegan, Up-cycled Shoes On A Mission To Stop Tire Pollution

https://indosole.com/

$27 – $75

Indosole tire shoes

 

These handcrafted, stylish, durable shoes haves SOUL… and soles made from recycled tires, which are a major problem in many countries, like Indonesia where they are made with love. Indosole’s founder Kyle Parsons has been featured on TED talks promoting the importance of upcycling materials that end up crowing our beautiful natural landscape and landfills. An avid surfer, Kyle wanted to find a way to create beautiful and useful products out of materials that can end up polluting our environment and frequently works with nonprofits focused on protecting our oceans. Indosole is a certified B-Corp that makes shoes that everyone will love, and with every step will be protecting the future of our planet!

 

Bamboo Roots ~ Reusable & Biodegradable Straws

https://bamboorootseco.com

$15.45 for a pack of 12 w/ a cleaner

bamboo straws biodegradable

 

A great gift for anyone who drinks liquids (hint: everyone!), these aren’t your typical stainless steel or glass straws, they’re biodegradable and made from a very renewable resource – bamboo! In the U.S. alone, over 500 MILLION plastic drinking straws are used PER DAY. That’s enough plastic waste to wrap the entire circumference of the earth two and a half times, yikes! By using these reusable, biodegradable, plant based drinking straws you are helping the environment by reducing plastic waste. This gift will help protect our oceans and the environment as a whole.

 

Essential Oxygen ~ Organic Oral Care & All-Purpose 3% Food Grade Hydrogen Peroxide

https://essentialoxygen.com/

$4.89 – $25.63

organic oral carefood grade hydrogen peroxide

 

Essential Oxygen is a woman-owned, triple bottom line company that sees this planet and its people beaming with optimal health and promotes this vision by creating truly effective and clean natural products. Their Organic Brushing Rinse can be used as a liquid toothpaste, mouthwash, or pre-rinse. It whiten teeth, is non-abrasive (great for sensitive teeth), freshens breath, and works to give who whole-mouth-health. The best part? It is biodegradable and has no fluoride, SLS, alcohol, parabens, or toxins – just all-natural and easy to pronounce ingredients! Their 3% Food Grade Hydrogen Peroxide cleans cutting boards + utensils, removes stains without bleaching, can be used to brush your dog’s teeth, and SO much more. It has none of the chemical stabilizers found in brown bottle non-food-grade hydrogen peroxide, and is at a safe to use 3% level, unlike the potentially dangerous 35%!

 

Holy Lamb Organics ~ Zero Waste Organic Bedding

https://www.holylamborganics.com/

$25 – $1,700

eco-friendly robe

organic mattress organic bedding

 

From mattresses to bedding to pillows and even towels, Holy Lamb organics is dedicated to creating beautiful, zero waste, sustainable, and most importantly comfortable products. They make their items by hand, locally, in a small rural town near Olympia, WA. In business since 2000, their bedding line is featured in over 80 stores across the US and Canada. All of their products come in stylish, simple colors and would work well for any color palate. They even have baby products!

 

Kloverbox ~ Eco-Friendly, Cruelty-Free, Non-Toxic Monthly Box Subscription

https://www.kloverbox.com/

$25 / month

kloverbox

Receive eco-friendly products handpicked by their healthy conscious curators. Best of all, each lifestyle, home, and beauty product is cruelty-free! This woman-owned company was started by twins Lora and Marie, who as moms, strive to keep their children safe and healthy. They feel a great way to do this is to keep their homes safe from as many harmful chemicals as possible, and keep themselves and their families healthy by finding natural alternatives to everyday products. Kloverbox makes it easy for you to discover great brands and live a healthier, natural, organic, cruelty-free, and eco-friendly lifestyle.

 

Etee ~ Reusable, Biodegradable, Beeswax Food Wraps

https://www.shopetee.com/

$18 for a three-pack

etee beeswax food storage

 

Say goodbye to plastic! Etee wraps are a natural, better way to store your food and reduce plastic waste. They’re organic, reusable, and biodegradable. They use USDA organic beeswax, clove & cinnamon essential oils and jojoba oil, coniferous tree resins from sustainable sources & non gmo soy wax, and GOTS certified organic cotton.

 

Drynk On ~ Stainless Steel Reusable Drinkware & Straws

https://drynkon.com

$17.99-$25.99

drynk on stainless steel drink-ware straws

 

With every sip you can smile knowing you’re saving a plastic straw and one-time use cup from polluting our planet! At Drynk On, they believe every little bit counts. Their commitment to reducing waste by helping eliminate single-use plastic cups and straws is a step in saving our only home. They we offer double-walled, insulated stainless steel tumblers both in stemless and with-stem styles, along with stainless steel straws. Their drinkware comes in a large assortment of styles and awesome color options for any of your friends or family.

 

Santosha ~ Organic, Raw Cacao, Paleo, Vegan, Allergen-Friendly Chocolate

https://santoshachocolate.com/

$3.50 per bar

organic vegan chocolate

Who doesn’t love chocolate?! All Santosha chocolate bars are paleo,vegan, certified organic, gluten free, and free of: soy, nuts, emulsifiers, fillers, and cane sugar. Their recipes integrate scientific research with wisdom of traditional medicines to offer nutritional properties that fuel your body mind and spirit. All Santosha chocolate is hand made from Peruvian cacao beans stone-ground. These heirloom variety cacao beans from Peru make up less than 5% of the worlds cacao production. Their process preserves the living enzymes and micro-nutrients of the cacao bean. Last but not least, their chocolate is wrapped by hand with love in recycled packaging and printed with vegetable-based inks.

Discover Valencia: The City of Joy and Memories

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Guest Post By: Goran Kezić

travel, valencia

The real question on everyone’s minds is who cross travels across the Mediterranean coast these days? How come the third largest city in Spain after Madrid and Barcelona isn’t overrun by tourists? The residents of this magnificent city welcome anyone who seeks to uncover the charms of its coastal hot spots.

With an immodest touch of its truly breathtaking architecture, unique food taste, and classy nightclubs, this captivating Spanish pearl is definitely a place you should pinpoint on your travel map.

nightlife

The warm breeze and ever growing nightlife

It’s no surprise that more and more people from all around the world are ready to travel far and wide just to experience the glimpse of this city’s nightlife soul. Stag do getaways in Valencia, in particular, are teeming with blood-pumping activity and attracting bachelors eager to have pure unadulterated fun. Whatever your needs may be, it’s safe to say that you’ll be swept by famous Valencia’s never ending nights with beautiful Spanish girls close to your side.

Breathtaking open-air clubs are somewhat a trend these days but let us not forget the famous beach clubs and other festivities you simply can’t miss during the night. All across the city center and down to sandy beaches you will stumble upon an opportunity to party hard and long into the night. It comes with no surprise that so many travel magazines title Valencia as new Mediterranean party leader, surpassing even Ibiza in many ways!

art travel

A unique mixture of modern architecture and Art Nouveau

As you might have guessed, Valencia is packed with stunning architecture! From the Romanesque style and its Golden age of Medieval development to Art Nouveau Gargoyles that protect the city with their watchful eye, this city will leave no one indifferent. Located in the City Center, The City of Arts and Sciences better known as L’ Hemisferic is one of the most famous sites of modern European architecture. This picturesque sunken park is definitely a “must-see” attraction you will encounter along your Valencia adventure.

Not far from L’Hemisferic lies The Palace of the Marquis of Dos Aguas better known as Rococo Nobility palace. Many art critics claim that this building is a proud owner of the world’s most beautiful gate with its out-of-this-world ornamentation. Further downtown you will find L’Oceanogràfic, and oceanarium situated in the east of the city of Valencia.

Not only does it feature 500 marine species ranging from whales to sea urchins, but it also offers a slate of stellar adventures. This includes a day as an assistant dolphin trainer to a sleepover in the Tower of Sharks. Oh, and not to mention that you will have a chance to have a meal at the restaurant under water!

In conclusion

Whether you are a party animal, European architecture lover or simply a fan of exotic cuisine, this Spanish pearl will leave you speechless. With your camera full of reminiscences from this stunning trip you will remember the warm African breeze that hugged this city with each look. Like all great travels, you will surely spend your nights thinking how one day you will return again…

 

***Essential Oxygen Tip: Don’t forget to bring your travel sized Organic Brushing Rinse with you on your trip to keep your breath fresh and pearly white teeth sparkling!

 

 

What Natural Skincare Ingredients Are the Most Effective?

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Guest Post By: Brigitte Evans

healthy skin

With so many new products on the market, sometimes we just don’t know where to turn. They all promise results, they all sound great, but which one of them can actually deliver? Luckily, the straightforward natural ingredients seem to be the most promising ones, which is really no surprise to anyone who knows even a little bit about old-fashioned botanical extracts. Are you eager to find out which of these nature’s gifts can benefit your skin the most? Well, we’re here to teach you. Check out some of the best ingredients to look for in your next skincare purchase!

Salicylic acid

Anyone who was ever plagued by blemishes has probably heard of salicylic acid. Found in willow bark, this oil soluble extract can penetrate deeply into your skin and rid it of excess sebum. It unclogs your pores and soothes away irritations, so if you’re looking for a clear, fresh complexion this is what you want to find on the label.

Tea tree oil

Source

Another great soldier in the never-ending war on acne, tea tree is the one thing most people swear by when it comes to dealing with breakouts. It’s a face oil that, surprisingly enough, won’t make your skin oily at all. It’s quite potent and can be drying if applied in excess, so it’s recommended that you dilute it a bit before use, especially if your skin isn’t used to it. You can do this by mixing it in with a little jojoba oil, and then dabbing tiny amounts of that on areas of your skin where you’re experiencing a breakout.

Rosehip oil

Rosehip oil is practically Mother Nature’s gift for any sort of skin pigmentation. It’s packed with fatty acids and vitamins C and E, and it’s actually one of the more effective oils when it comes to treating wrinkles. When it comes to skincare, it’s recommended over coconut and olive oil because it’s less likely to clog your pores, and you only need a few drops of it every night to make your skin soft.

Coconut and olive oil

Source

Now, we mentioned these might clog your pores, but we wish to clear it up a bit. When it comes to skincare, this general rule applies: each person is different. Your friend might get a break out from using a certain ingredient, while your own skin responds to it beautifully. Coconut and olive oil are incredibly nourishing and are still pretty great to be used on your body, hair, and nails, but they might work to moisturize your face as well. That’s why trial and error and simple patch tests are the best way to figure out whether an ingredient is good for you or not.

coconut oil

Hyaluronic acid

Hands down one of the best ingredients for pretty much any skin type. It can be found in your own skin and connective tissues, so it’s highly unlikely you’d ever get an allergic reaction to it or find it irritating. It’s supremely good at hydration, and if you find a good natural anti ageing skincare with hyaluronic acid to apply in the evening, your complexion will be plump, soft, and radiant. Look for light, gentle formulas because they’ll be able to penetrate your skin better, and don’t worry about using it even if your skin is oily – it’s non-comedogenic.

Green tea

You already know that drinking it is really good for your health, but did you know that green tea extract is really great in skincare as well? One of the fitness and beauty gurus’ favorite superfoods, it’s full of antioxidants that reduce inflammation and strengthen skin barrier, and it’s a welcome addition to anyone’s routine.

Acai berries

Another superfood on our list! This anti-aging powerhouse is full of nutrients, vitamins, and fatty acids that are great at keeping wrinkles away. Find a good eye cream with acai berries to smooth your complexion and you’ll be surprised at the results.

clay face mask

Clay

Source

If you need a deep, thorough cleanse, clay is the ingredient to turn to. One applied, it can pull out dirt and sebum from your pores and get rid of all the nasty stuff, leaving your skin clean, fresh, and ready to soak up other products. Bentonite clay is the most commonly used one if beauty products, but you can also benefit from rhassoul clay, kaolin clay, and French green clay.

It’s not a bad idea to do a skin detox at least occasionally. With the use of natural ingredients, you won’t have to use a ton of heavy products, and you can let these extracts simply rejuvenate you without weighing down your skin.

Top 5 Benefits Of Oil Massage Therapy

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Guest Post By: Sara Rasheed

Oil massage therapies are the conventional method of relaxing. But nowadays they are the most advised treatment. Massage therapies usually have many benefits and some of them are for long term. Usually, massage therapies are done by massage center and spas. You can also appoint a massage therapist at home or office also.

There are many types of massage therapies like Swedish massage, deep massage, sports massage and trigger point massage etc. These massage therapies are done using different kinds of essential oils. Essential oils have gained huge popularity as they have stimulating, antibacterial, antiviral, antidepressant, detoxifying and calming properties. Moreover, they are a safe, cost-effective and natural method of treating pain. Essential oils offer amazing benefits not only for massage therapies but also for periodontal diseases. Read more about it here.

The details of their benefits are discussed below:

essential oils for insomnia

  1.    A cure for insomnia:

Insomnia is the problem faced by many who cannot sleep at night. The root of this problem is stress and anxiety. It can lead to sluggish days and even memory loss. A natural cure for this problem is suggested to be a regular massage therapy. All it requires is 10 to 20 minutes of your time before bed. Massage a few oil drops on your feet in a circular motion with your fingertips. It will help you sleep easily and its daily use can improve the results. Furthermore, massage is better than taking a pile of medicines for the cure.

  1.    Better for immune system:

Spending some time to relax during a massage therapy can be beneficial after your body has been engaged in some tough physical activity. Increasing the activity level can improve your immune system. Massage therapy helps in killing harmful cells naturally and eventually your body responds to against the bacteria. It can even help to cure a cold or flu. Sore throats can also be treated with oil massages and/or essential oils. It was a traditional method followed by our ancestors for many cures.

  1.    Circulation of blood:

Massage therapies help in the better circulation of blood in our bodies. For the patients who deal with high blood pressure are recommended to spend a few hours of the day in spas. It helps to manage the flow of blood all over the body. It gives surprising results for stiff and damaged muscles. The movements done in massage therapies help in improving the working of congested muscles that help the body to get rid of metabolic wastes.

essential oils for flexibility of joints

  1.    The flexibility of joints:

The use of warm essential oils on joints can prove to be a natural pain-killer. These massages can increase the flexibility of joints by releasing joint stiffness. Connective tissues are relaxed by the slow motion of hand palms and few drops of essential oils. Knees are the most important joints that help in sitting, standing, walking, and running. Oil massage can ease knee pain without the use of painkillers.

  1.    Improving body posture:

While you are having pain in any part of the body like neck, shoulders, back, and knees; then it indicates that you have body posture problems. Bones, muscles, and joints can work perfectly if they are perfectly aligned in the body. Massage therapies can help you in maintaining the right body posture.

While many say precautions are better than medications; similarly, oil massage therapies are better than spending thousands on medications and treatments.  

 

About the Author:

Sara is a psychologist by profession, and she loves massage therapies. She enjoys home-based work and traveling. She is obsessed with massage chair therapies and other relaxing techniques. She regularly writes blogs at Mymassagechairs.

Signs Your Mouth Is Healthy

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Guest Post By: Amanda McIntyre

healthy smile

A healthy mouth is a sign of good overall health. That is why visiting a dentist every six months is recommended since they are the most qualified to see how your oral health is doing.

Then again, you don’t have to wait to see a dental professional or a cosmetic dentist to at least have an idea that your mouth is healthy. You can do it yourself by watching out for the following signs of good oral health.

Naturally white teeth

With all the things we eat and drink every day, there’s always the possibility that we end up having stained teeth that will make them appear yellowish or worse, brownish. However, if your pearly whites stay that way, then that means you are doing your oral care right. With proper oral hygiene, you are managing to protect your teeth from staining and avoid gingivitis, dental decay, and other issues that could cause teeth to stain.

Pink, firm gums

Look at your gums in a mirror and if see if they are generally pink. Touch the inside of your mouth (with clean fingers, of course) and feel your gums as well. If your gums are pink and they’re firm to the touch, then you have a generally healthy mouth.

The problem would be if they were reddish, swollen, and tender. If you had poor hygiene, then red gums are a clear indication that you haven’t been taking care of your oral health properly, and that you are at risk of gum disease. On the other hand, if your gums are pale, you might be anemic.

No bleeding when brushing or flossing

Your gums aren’t supposed to bleed when you’re brushing or flossing, so if this is the case with you, then your mouth is healthy. However, if even the slightest bleeding occurs when you do either, you might have gingivitis, a gum infection that is usually a sign that you have early-stage gum disease.

Gingivitis occurs mainly because of poor oral hygiene. Without proper oral care, bacteria tend to build up the gum line, which will eventually lead to inflammation.

Pink, clean tongue

Your tongue is also subject to inspection by your dentist, as it can harbor bacteria that could accumulate and give you an unhealthy mouth.

Your tongue should look clean, pink, flat, and smooth. You can keep it that way if you use a tongue scraper regularly as part of your oral care routine.

Aside from poor oral hygiene, a discolored tongue could also be indicative of more serious medical conditions such as anemia, diabetes, nutritional deficiencies, or even cancer.

You don’t have sensitive teeth

While it’s normal for teeth to feel a little sensitive every now and then, your teeth might be experiencing enamel deterioration if the sensitivity to hot or cold becomes a regular thing and it’s getting more uncomfortable with each passing day.

A proper oral hygiene routine helps to keep your teeth healthy and the enamel covering them intact. That means if your oral care is wanting, your dental enamel might be wearing away, and that exposes your teeth’s dentin layer to outside stimuli. If you take your oral care seriously, your dental enamel should remain intact for a long time and keep your teeth from becoming too sensitive.

You have fresh breath

You know you have fresh breath when your mouth tastes decent, and breathing out of it brings nothing but a pleasant smell. Then again, that is something you’d expect if you practice proper oral hygiene. Brushing, flossing, and scraping take care of the bacteria and food particles in your mouth that typically cause bad breath. Rinse your mouth with Essential Oxygen Organic Brushing Rinse, and your breath will smell even fresher.

However, remember that bad breath isn’t limited to just poor oral hygiene. Throat problems and stomach issues may also lead to bad breath, so have a more thorough checkup done if breath smells unpleasant.

With proper oral hygiene and regular visits to the dentist’s office, a healthy mouth should be easy enough to achieve.

Habits and Rituals the Power of Active Meditation

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Guest Post By: Bella Hardy

meditation

I think it’s funny how we consider Monday the worst day of the week. Every other situation that offers the opportunity for a fresh start is celebrated.

Birthdays, anniversaries, new moons, and seasonal changes all lead us down a path of renewal. While January rolls in with a heady rush of green juice-fueled aspirations, little old Monday gets left behind. 

I admit that I’m as guilty as the rest of them when it comes to taking my time for granted. Some weeks I go through my daily routine like a robot.

Waking up early, blearily gulping my tea and rushing to work, only to sit staring at a computer screen for eight hours.

And after fighting traffic, eating sad salad for dinner, and exhaustively sliding between my sheets, I find myself still wishing for Friday and wondering sleepily where, exactly, all of my time went.

When did working for the weekend become the modern mantra? 

How do we get back to celebrating every day, every day?

The answer is Meditation!

They say the best time to meditate is when you feel you have no time. When you’re rushed, overwhelmed, and generally exhausted by the never-ending rat race – that is the signal to find your center.

Injecting mindfulness into our everyday routine is more comfortable than it sounds.

While sitting quietly in a sacred space and collecting your thoughts might be traditional, it’s not the only way.

Like yoga, where unifying breath and movement is natural and expected, integrating movement and ritual into meditation can work as well.

The following three exercises can bring a moment of peace into your busy life. 

Morning Tea Meditation

Sometimes, the only opportunity we have is in the morning. Before the sun rises, the dog asks for his walk, and the house begins to wake, I have my tea. It’s a quiet moment for myself, a reminder of all the things for which I am grateful.

Taking each step deliberately, I choose the leaves, fill the kettle, and set it to boil.

Holding a cup in my hands, I think of all the goodness I have filling it up. I consider my many blessings, my home, my health, the people I love and who love me and am thankful for the present moment.

No matter what the day brings, I drink to the future and the now and feel healthier and better warms from the inside. 

Walking Meditation

By far the most straightforward, walking meditation is one of my favorites. Much like a seated meditation, start by bringing awareness into your body.

Feel a connection to the earth. Breathe in positivity and as you walk forward be aware of the way you move through space. Legs, arms, the sensation of your feet hitting the earth—notice these feelings.

Visualize that with each step you release negativity, shedding fears and uncertainty as you move toward your goal.

So often we walk and move to get from one place to another, never enjoying the journey, never really seeing the world around us. Look with all your senses and bring mindfulness and light into your walk. 

Creative Meditation

With this technique, you have a way to exercise your maker’s spirit. Whether your passion is for cooking, painting, writing, or basket weaving, do it with intention.  Feel the paper, really taste your food, notice the way your brush glides across the canvas.

By indulging your creative spirit, you put a bit of yourself into everything you make. Focus on the process.

Even if your project doesn’t turn out entirely, be thankful that you gave yourself the opportunity to succeed. Be grateful you took this moment for yourself. 

Life is too short to wait until tomorrow for a fresh beginning.

Let’s not take for granted the fresh start we get each week.

By bringing awareness into our bodies and practicing active meditation let’s bring mindfulness into every aspect of our lives.

How To Keep Fit & Healthy When Travelling

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Guest Post By: Stuart Cooke, blog writer at UniBaggage.com

travel luggage

When on your travels, keeping fit and healthy can often be the furthest thing from your mind. Even when you are at home and working with your usual schedule, putting the effort and time into maintaining your exercise routine and eating healthily can be a grind. So, when you are travelling it can be all too easy to go easy on yourself and allow yourself to slack off. If you are on a 1 or 2 week holiday then that isn’t a problem, in fact it can be good to take a little break and recharge, but when you are travelling for a longer period of time then it becomes essential that you don’t allow your health and fitness to suffer. Let’s take a look at how you can keep your fitness levels up and eat well without taking the enjoyment out of your trip.

 

Mix It Up By Eating In As Well

 

The biggest culprit of unhealthy living when travelling is eating out. It’s a given that you will eat out sometimes when travelling, it’s often more convenient, it’s a great way to socialize and it’s good to try the local cuisine and culture. We’re not saying that you shouldn’t eat out when on your travels, but if you are travelling for longer than a week or so then you should really balance meals out with eating in. This can save you some money and allow you to get some healthy food in on the days that you don’t eat out. When you are out in restaurants you can also consider healthier options instead of always going to the usual tourist favorites of burgers, chips, pizzas etc. You might even experience some healthy local delicacies that you weren’t aware of before.

 

Hydration Is Key

 

Be sure to always have a bottle of water with you, especially if you are travelling in a hot climate. Staying hydrated is vital for maintaining a healthy body and mind. Carry a refillable bottle to make it easier. Remember that you will probably be walking more while travelling and if you are in a hotter country you are likely to be sweating more as well so take that into account and drink more than you would at home. Often when you feel hungry you are really just dehydrated so by keeping your water intake up you will reduce your cravings for junk food.

drink water

Do Quick, High Energy Workouts

 

When travelling you want your workouts to take up as little time as possible, so you can spend more time exploring. Try to do your workout first thing in the morning as if you leave it you will end up putting it off all day and never getting around to it. If your hotel as a gym then get to it right after you wake up and choose a high intensity workout that will help you get the best results in as short a space of time as possible. If you don’t have a gym then don’t worry, you can always go for a run, but again keep the intensity high. Run at a faster pace than you normally would and try to include a 20 second sprint every few minutes. The hotter weather should also help you get the most of a shorter but more intensive run.

 

Forget The Taxis

 

Exploring is an important part of travelling and you can make the most of this by walking or renting a bike which will help you see more while also keeping your fitness levels up. Not only will this help you burn some calories, but it will most likely save you quite a bit on taxi charges. Don’t forget to pack some comfortable trainers that will allow you to walk or cycle in comfort, otherwise it may be too tempting to just jump on a bus or get a taxi instead of walking.

 

Five Underrated Foods For Gut Health You Need to Know About

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Guest Post By: Lorna Frances

stomach belly gut health

We hear so much about gut health these days, that it’s certainly a talking point of interest. Of course, this could be contributed to by the fact that we all live such stressful lives, and stress plays a big part in gut malfunctions and conditions. Irritable bowl syndrome might not be caused by stress at its very core, but stress certainly exacerbates it, and makes matters worse.

Whether you think you’re living a stressful life or not, it’s certainly worthwhile having a sit down and real think about whether you can reduce the amount of stress you currently have in your life. In addition to that, it’s about changing your diet too.

Living a healthy lifestyle isn’t rocket science, but the sheer amount of information can be overwhelming. We can simplify it down and make it really easy – you basically need to eat as much fresh clean food as you can, avoid processed, fatty foods, and exercise regularly. In addition to that, don’t smoke, drink only in moderation, stay hydrated, and get plenty of sleep!

Of course, a lot of it does come down to the things you eat, and there are certain foods which are super-advantageous and beneficial for your gut. Some are high profile, and you’ll probably already know about them, but some might fly a little under the radar. Let’s talk about five of the most underrated foods you need to know about, to ensure positive gut health.

cabbage

Cabbage

If you know anything about probiotics, you’ll know that sauerkraut is one of the best foods you can eat to boost your gut health. Did you know that sauerkraut comes from the cabbage family and is actually a form of the vegetable? Any type of cabbage is great for you, and you can easily incorporate it into your diet. Cabbage is high in L-glutamine, which gives the cells in your gut the energy they need to do their work and to prevent any gastric upsets from occurring, whilst helping you absorb vitamins and minerals. In addition to this, L-glutamine is a neurotransmitter to the brain, which encourages relaxation and good mood.

apple

Apples

An apple a day! Yes, it’s true. An apple a day can be wonderful for your health and it can be wonderful for your gut too. The advantage of an apple lies in the combination of vitamins and fiber contained within it. An apple doesn’t contain a huge amount of fiber per se, but it also contains other things which are super beneficial, such as soluble fiber, and phytonutrients.

It is super-easy to incorporate apples into your day, simply munch away as a snack by throwing on in your bag, and forsake the chocolate bar or bag of crisps!

The thing which the gut loves about apples is something called polyphenols. These have a direct reduction of any inflammation in the gut and intestines, whilst also having probiotic features too. The result is an increase in bifidobacteria, which is all the good stuff you need!

 

Kefir

The milk version of kefir is the ideal option for great gut health, and you can usually find this in probiotic drinks, the type that you have once more day.

Kefir is a wonder drink for the gut, and it contains a huge amount of different types of good bacteria, including the famous lactobacillus species. These are basically the types of bacteria which you gut loves and needs. Kefir works to coat the digestive tract in a mucous layer and this gives the good bacteria a basis on which to colonise and do its good work. Kefir is both prebiotic and probiotic!

In addition, Kefir contains many different other nutrients, as well as potassium and plentiful calcium. When you drink it alone however, it can taste a little on the sour side, so it’s best to mix it with something, perhaps adding it to your morning smoothie.

 

Kimchi

If you love Asian food, you’re in for a treat! Kimchi is actually a meal, rather than a food itself, but it is something you should chow down on to grab some serious gut health benefits. A little like sauerkraut in its benefits line, kimchi is actually a mixture of garlic, chilli, peppers, scallions, spices and cabbage, which all work together for a true taste sensation. Aside form the deliciousness of it, kimchi is a fermented food, and we know that these are fantastic for their probiotic elements.

By helping to enhance the amount of good bacteria in the gut, studies show that kimchi helps to reduce inflammation, soothes any current conditions and helps to improve them, reduces bloating and has a whole host of other benefits too. If you don’t like your food too spicy, you can omit the red pepper and still grab the same advantages for your gut.

lentils beans

Resistant Starch

Finally we have one of the most beneficial foods you need to incorporate into your diet for your overall gut health – resistant starch. This is not digested by the human body, so it is left to do its good work instead. Resistant starch passes through the body to the colon and it is fermented there, helping to reduce inflammation and increase overall wellbeing.

You can get your intake of resistant starch by chowing down on lentils, beans, wholegrains peas and very starchy foods.

The fermentation process of resistant starch helps to create cells that congregate and line along the wall of the gut, where they can help to reduce that inflammation we just mentioned and work to reduce any disharmony that may have been there before.

These are five foods you need to add to your dietary roster, for the good of your gut health!

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