Conscious Life Free Online Magazine April 2019 Edition 55

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Conscious Life Magazine

CONTENTS [

SELF DEVELOPMENT & PERSONAL GROWTH

12

FIVE WAYS TO PRACTICE MINFULNESS WHEN YOU’RE BUSY

14

DO YOU EVER ‘MOVE ON’ FROM A SEXUAL ASSAULT? I ASKED A TRAUMA SPECIALIST

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NATURAL HEALTH & WELLNESS

20

THE REAL CAUSE OF DEPRESSION IS ABOUT WAY MORE THAN JUST SEROTONIN

25

ONE OF THESE 4 HORMONES COULD BE CAUSING YOUR HAIR LOSS

29

MENOPAUSE & PHYTOESTROGENS – WHAT EVERY WOMAN SHOULD KNOW

32

HOW MELATONIN MAY BENEFIT DEPRESSION, AUTOIMMUNE

38

WHAT IS THE BENEFIT OF USING AN ANTIOXIDANT?

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CONSCIOUS HEALING

42

A MEDITATION ON OBSERVING THOUGHTS, NON-JUDMENTALLY

46

FORGIVENESS

52

JYOTISH VEDIC ASTROLOGY

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HEALTHY INTAKE

57

ARE OATS GLUTEN FREE? PLUS: BENEFITS OF EATING OATS

67

RESISTANT STARCH FOODS THAT SUPPORT BLOOD SUGAR & WEIGHT MAINTENANCE

74

TWO EASY TO MAKE PROBIOTIC DRINKS THAT HEAL THE GUT

b CONSCIOUS BODY 78

BEST BUTT WORKOUTS – GREAT BUTTS ARE MADE, NOT BORN

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CONTENTS H

88

GREEN LIVING CONSCIOUS CONSUMERISM: FAST FASHION FUELLING FASHION FAILURE?

_ ANIMAL WORLD 98

AVOID DREADED LITTER ISSUES IN 5 SIMPLE STEPS

103 THE TOPIC NOBODY WANTS TO DISCUSS, BUT IT MATTERS TO YOUR VET

P WORKSHOPS, COURSES & RETREATS 109

RETREATS AT DHARMAGIRI SACRED MOUNTAIN RETREAT

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GETAWAYS, SHOWS & EVENTS

124 SUNFLOWER FUND FUNDRAISING GOLF & SPA DAYS, EVEREST CHALLENGE & 2019 CHARITY BALL 127 GREENPOP FESTIVALS THIS YEAR 128 AWESOME SHOWS AND EVENTS 132 TRANQUIL GETAWAYS

_ REACH OUT 139 REACH OUT & HELP: DESERVING CHARITIES AND CAUSES

20

67

12 57

78

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Contributing Team & Experts

ABOUT US www.childoftheuniverse.co.za PUBLISHER 2Luni Media Articles from the late

EDITOR/OWNER Candida “Cj“ Matticks 087 802 6102 candida@childoftheuniverse.co.za

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Author & Motivator

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Author, founder & director Reiki Academy London

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Contributing Team & Experts

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Angel Connection School

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Naturopath

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VERONICA HAUPT

Founder: Unconditional Love Healing

Re-code Your Life

WHAT WE ARE ABOUT We believe in the ‘FIRST DO NO HARM’ principle and we select our content and advertisers accordingly. Our focus is on conscious lifestyle.

We cover topics around natural health & wellness: body, mind & spirit; conscious living for a cleaner planet, healthy recipes and fitness.

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ISSUU APP Conscious Life Magazine is published on ISSUU. Please download the ISSUU app via the Android and Apple App Stores. It is free to use. Please follow us on there. www.issuu.com/2luni-media DISCLAIMER The views expressed in this publication are those of the authors and not necessarily those of the editor, advertisers or endorsers. While every effort has been made to ensure that the contents of this publication are both accurate and truthful, the publisher and editor accept no responsibility for inaccurate or misleading information that may be contained herein.

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BY EDITOR-IN-CHIEF BARRY BOYCE MARCH 19, 2019 DAILY PRACTICES

We don't always have time for a formal meditation practice. Here's how you can practice mindfulness, even on your busiest days.

There are days when life just doesn’t make it easy to stop and take time for a longer period of meditation. But why let that stop you from injecting mindfulness into your life in small does throughout the day? Being mindful throughout the day isn’t about doing everything as if you were handling a delicate porcelain vase. It’s more about taking short breaks from the momentum of persistent thoughts that can lead to needless stress.

Here are five suggestions for quick doses of refreshing mini-breaks spread across your day: 1. Start your day with a pause When you go to wash up in the morning, as you look in the mirror, use it as a chance to take three conscious breaths before you start your mental engines. Then, as you brush your teeth, go slow and pay attention, using the sensation to bring your attention back to the moment, despite the pull to start revving up your thoughts about the day ahead.

2. Savor your morning coffee When you’re drinking your favorite morning beverage, you’ll taste it more and enjoy it better if you sip it, occasionally taking pauses to experience the full sensation of what your doing. This little act can help to set the tone for the day: use your senses to bring you back into your body.

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3. Take a mindful walk At some point every day, take a short walk—even if it’s only around your house or office—paying full attention to each step as your foot hits the ground, and the other foot lifts, swings, and lands. If you can make the walk slightly longer, you’ll get some exercise while also getting out of your head and into your body for a few minutes. If the walk is on the way to yoga, an exercise class, or a swim, so much the better!

4. Practice eating with gratitude At your evening meal, take a moment to be thankful that you have good nourishing food and give some thought to all the people needed to make it possible. This little moment of gratitude can shift your attitude to enjoying a little feast rather than just getting the meal over with. If you’re eating with others, see if you can enlist them into pausing at the beginning and taking a break from devices.

5. Slow down before you sleep Take a moment with your feet on the floor before you get completely into bed. Just take 3 to 5 minutes to follow your breath as it goes out, noticing thoughts, and letting them dissolve, returning to the breath. Now, get some rest.

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Do You Ever 'Move On' From A Sexual Assault?

I Asked A Trauma Specialist

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By Kelly Gonsalves Contributing Sex & Relationships Editor at mindbodygreen

April is Sexual Assault Awareness Month. This year, we're bringing attention to stories of hope: how people who've experienced trauma are finding healing, empowerment, and a deeper kind of intimacy today. Today we're sharing our conversation with Jimanekia Eborn, an incredibly wise and vibrant sex educator, trauma specialist, and queer media consultant. She's also the host of Trauma Queen, a podcast dedicated to normalizing conversations around sexual trauma. You don't need to be in a dark place to listen to it: Her message for survivors is joyous while simultaneously being grounded in vulnerability and realness. It's a rare and very welcome change to the way our culture talks about trauma. In this interview, she offers an eye-opening picture of what "moving on" really means when it comes to sexual assault.

Please be advised: The following story discusses sexual assault and trauma (without specific description). Some content may be unsettling for some readers.

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Yes. Trauma has no time schedule. It is possible to suppress any type of trauma for any amount of time, just as well as there may be times when triggers come up that you never experienced beforehand.

There is no time frame for healing. As for things that may manifest in daily life, it can be across the board. There is no one way that it can manifest in any person. But a few things that may come up are interactions with individuals. You may be more cautious around certain types of people as well as interaction styles. The proximity of individuals to you—having people walk too close to you or touching you in a surprising matter—can be very scary and triggering. Victims may [partake] in different substances that can numb them so they do not have to deal with the traumas, such as drugs, alcohol, and/or sex.

One might experience triggers through their life that may vary. I always note that a trigger does not look one way. A trigger can be anything that appears within your five senses. One may also dissociate without even noticing that they are doing it.

That is an interesting question. I would say there is no magic pill that you can take to heal all of your trauma. If you are a trauma survivor, you will always be a trauma survivor. You may be able to maneuver through life in a way that feels safe, seen, and supported. But I would never tell a survivor, Let's work for you to move on from all of this. I would say, Let's work to get you to a place where you feel safe in your body.

I do believe that you can stop being in constant pain and navigate these past traumas in a way that is not always triggering and scary.

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Healing looks different for every person and comes in different times and/or in waves. When I think about healing as a survivor, I think about certain interactions being better. I think about being able to use one's voice. I think about understanding ways that receiving touch may feel good and knowing when it does not. When I think about healing for a survivor, I think about one being able to withhold their own autonomy. Healing may look like asking to be seen and heard.

Healing may look like being able to be sexual again and/or in ways that you may have been scared of.

Again, there is no one way healing looks. When talking about healing, I never want to create such a list that a survivor does not see themselves, so that they never feel like there is a measuring system for what healing looks like.

Self-care is so healing and magical. I think it is something that we often overlook because we are in a world that is always on the go. I think the best self-care techniques that we can do for ourselves often do not cost any money. One of my favorite self-care techniques is to disconnect from social media. Social media is so busy, instant, and can be retriggering. Allow yourself time to turn your phone off for a while and just spend some time with yourself and/or people whom you love and who love you in return.

Another thing I recommend to survivors is to actually listen to your body. Your body will tell you when you need to rest and when you need to eat. When these feelings come up, address them then. Do not put them off. You are allowed to take care of your temple.

Lastly, go outside! I know it's really hard to do, but spend some time in nature. There is so much healing spending time with trees, plants, and near water. Allow some of those natural vitamins from the sun and some fresh air to enter your lungs.

Those are just a few things that you can do to help you to make it throughout the day. It would be great if you can set aside at least, at least 30 minutes a day just for yourself and some selfcare.

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This is one of the most magical projects I have worked on to date. I am really excited about this Healing box. What people do not talk about is the way that partners inherit the aftermath of trauma, too. They may also be dealing with their own traumas. This is why the healing journey must include both partners, to build a strong foundation of empathy and support. This KinkKit is designed to help both parties learn how to support each other intimately, both inside and outside of the bedroom. The Art of Healing kit is not meant to be a replacement for traditional therapy but instead includes experiences, activities, and items to help partners reclaim sexual agency and confidence together, as physical and emotional intimacy can still be triggering even years after trauma, and it is so important for both partners to be together in this journey.

Often people look at survivors as sad and broken. I think that is disgusting and harmful. I myself am a survivor. Are my world and life supposed to stop after being assaulted? No, it is not, and it shouldn't for anyone else. Laughter is healing, for all of us.

Feeling happiness within our full bodies is really important. Survivors are not broken individuals. I actually think they are extremely strong and magical.

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The Real Cause Of Depression Is About Way More Than Just Serotonin

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Article by Michael Howard

By Ellen Vora, M.D.Holistic Psychiatrist

If you’re feeling sad or blue or suffering from mild to moderate depression, dysthymia, seasonal affective disorder, premenstrual dysphoric disorder, bipolar II, or anxiety, Dr. Ellen Vora has the tips and tools you need to help manage your symptoms and feel vibrantly healthy. Check out her newest mbg class, Managing Depression: A Mind, Body & Spirit Approach, to learn how you can start healing your depression today.

Many of us have been taught that depression is the result of a genetic chemical imbalance.

And while there is certainly a genetic component to depression, and, yes, neurotransmitters like serotonin do play a role in mood, depression actually has many potential root causes.

causes of depression at the root and walk away from depression, no matter how long you've been depressed or how strong your family history of depression may seem. Here's a quick rundown of some of the other common causes of depression, beyond serotonin, and what you can do about them:

This is good news, since a genetic chemical imbalance sounds like a destiny you have to resign yourself to, but many environmental factors are often completely under our control. You have the power to address these

1. Inflammation Inflammation and depression are intricately linked. The cytokine or inflammatory theory of depression is an emerging and evidencebased way of explaining many cases of

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depression. When some people are inflamed, they feel depressed. For these folks, taking antidepressants to address a chemical imbalance is barking up the wrong tree. They need to address the inflammation at the root by cultivating a diverse ecosystem of beneficial gut flora, eliminating inflammatory foods, and supporting their immune system with rest and nutrition so that they can quell the inflammation and, in turn, heal their depression.

2. Thyroid dysfunction Thyroid dysfunction is common, it often goes undiagnosed, and the symptoms are notorious for masquerading as depression and anxiety. I think thyroid issues are often at the root of many cases of panic disorders, brain fog, and even bipolar disorder—and yet somehow it's not standard of care to rule this out before starting psychiatric medications! I can't count the number of times I've met patients who have been diagnosed with depression, anxiety, or

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bipolar disorder—and who have been treated with psych meds for years—only to find out after some basic labs that they have an autoimmune thyroid condition. Once they manage their thyroid condition, the psychiatric symptoms improve.

3. Hormone imbalance Hormone imbalance is not a single, simple issue, but it often plays a role in a woman's mental health. While there are plenty of labels for these issues—such as premenstrual dysphoric disorder, postpartum depression, and postpartum anxiety—I'm not that interested in whether someone "meets criteria" for a condition. If you're struggling with low mood or anxiety, and we have reason to think your hormones are out of balance or in a state of flux, then this is an area to focus on.

If your mood dips precipitously in the days before your period, or if you have irregular periods, acne, extremely painful menstrual

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cramps, or excessively heavy menstrual bleeding, those are red flags that hormone imbalance is an issue for you. If you're experiencing any of these symptoms and you're depressed, chances are your mood symptoms won't fully improve until you get your hormones into a good flow.

Achieving that is a whole other matter, but to give you the basics, it often requires dietary changes, rehabilitating your sleep schedule, detoxing your environment of endocrine-disrupting chemicals, and actually moving the needle on your daily stress load.

4. Micronutrient deficiencies While this is probably the last thing on your psychiatrist's mind when they're writing your script for Prozac, vitamins and nutrients like folate, B12, zinc, the omega-3 fatty acids, and vitamin D all play a role in mood. If you grew up in a traditional, preindustrial society, generations of tribe wisdom would have passed down a diet that meets your nutritional needs. These days, we have outsourced our food production to large food companies that don't always have our subtle micronutritional needs in mind. Your best bet for correcting any subtle deficiencies is to go back to eating the way your great-great-great-grandmother ate. Eat real foods from a diverse array of meats, fish, poultry, veggies, fruits, starchy tubers, nuts, and seeds to ensure you're checking all the boxes of the daily nutritional scavenger hunt. You may want to work with a functional medicine doc or naturopath to test your nutrient levels to make sure you don't have any serious deficiencies and so you can eat or supplement accordingly. But you can never go wrong with a diverse diet of real foods!

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5. Blood sugar Blood sugar matters to your mood. I emphasize this one more when it comes to anxiety, but really, anxiety and depression so often travel together. Conventional doctors often see your blood sugar as a binary concept—you either have diabetes or you don't. As usual, the truth is more nuanced. I have many patients who are not diabetic or prediabetic, but their body is mismanaging blood sugar (or their diet is putting them on a blood sugar roller-coaster), and this is creating periodic states of anxiety and doom whenever their blood sugar crashes.

The quick fix to keep your blood sugar stable is to eat regular meals, snacking on nuts, and perhaps taking a spoonful of coconut oil or ghee in a pinch to give yourself a safety net of healthy fats. The definitive solution is to shift over to a real food diet, where you're getting your carbohydrates in the form of starchy tubers (like sweet potatoes) rather than refined carbs (like bread, crackers, and pasta), you're getting plenty of healthy fats, and you're simply not consuming sugar outside of fruit. This will help your body manage glucose more effectively, and it will keep your mood stable.

6. Stress Despite the flourishing yoga and wellness industry, the real fix to chronic stress continues to elude us. For many, developing a yoga or meditation practice is the ticket to reducing your overall burden of stress; but for others, I think it's necessary to make bigger, more fundamental changes to the ways we spend every single minute of our day. If you want to decrease stress, begin to shift away from phones, screens, social media, fluorescent cubicles, shopping, clutter, sterile environments, dings, pings, notifications, and addiction to busyness, and shift toward nature, stillness, slow food, dirt, bugs, physical connection with human beings, fulfilling work, living more simply, owning less stuff, and doing less overall. I'm asking you to go beyond simply reading a book about minimalist home dĂŠcor; I'm telling you to hurl your phone across the room and choose how you spend the moments of your life

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7. Social isolation Oh, social isolation. It should really be listed as No. 1 on this list. There is probably no more impactful factor affecting our moods. I would even give you my blessing to do such sacrilegious acts as eating gluten and cooking with canola oil if it meant you had a vibrant community. And yet, I put it as No. 7 because I always like to offer a proactive solution and I'm not yet sure exactly how to fix this one. Finding your tribe and building in enough ways to connect with them daily is hard to do. There's no five-step plan that can connect you with your circle of supportive kindred spirits. This one takes time. What I do suggest is that you make it a priority, and when you're presented with an opportunity to build your social life in a way that feels good to you, say yes.

And most importantly, don't let an opportunity for connection pass you by because you had your face in your phone.

8. Trauma Trauma is often at the heart of depression. If you've experienced trauma, or if you've lived through chronic micro-traumas—or anything in between—please pour the time, money (if you can), and radical self-love into giving yourself the opportunity to process and unburden yourself as much as possible. Great treatments for trauma include EMDR, acupuncture, emotional freedom techniques, art therapy, and all forms of energy work, such as craniosacral therapyand bioenergetic osteopathy.

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9. Psychospiritual snafu You hate your job, you work too much, your friends are self-absorbed, you're energetically misaligned with your city, you're indoors 95 percent of every day... You've got a case of psychospiritual snafu—and that can cause depression. We are not robots that can be put into any environment or any behavior and go on functioning seamlessly. We are fleshy, electric piles of psychospiritual soul juice, and what we do/say/think/feel/experience during the day matters on an incredibly deep level. If we try to force our body into submitting to a life it knows is out of alignment with what we're here to do or be, the body is going to communicate to us a loud and resounding "nope!”

Depression is classic body language for "something's not right, please adjust." Rather than resent our depressive symptoms, or attempt to beat them into submission with drugs or unhealthy coping mechanisms, I often recommend that my patients attempt to listen to the symptoms and hear them as a wise and loving plea from deep within you. If you're trapped in a psychospiritual snafu, I urge you to trust that tiny voice telling you what doesn't feel right, and make bold changes until you're back on track.

While there are certainly genetic factors at play with depression, don't take that as a reason to do nothing and despair about your hereditary chemical imbalance. In my experience, most cases of depression are caused by environmental factors that are eminently changeable. I hope you're able to recognize which ones pertain to you and find a way to chip away at these causes to reclaim your well-being.

Are your self-care practices doing more harm than good? This doctor thinks so.

Ellen Vora, M.D. Holistic PsychiatristEllen Vora, M.D., is a holistic psychiatrist practicing in NYC.

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By Amy Shah, M.D.Integrative Medicine Doctor - MindBodyGreen

It might come as a surprise to many of you, but the truth is that if you want thick luscious locks—you have to mind your hormones. And even though hair loss is typically thought of as a male issue, that statement is true for both men and women; in fact, more than one hormonal factor can contribute to or cause hair loss.

To any woman who's suffered from a hormone imbalance and the many symptoms that come with them—hormones seem to control everything don't they?—it won't surprise you to learn that hormone and hair loss are connected. Some women are also already struggling with hormone-related hair loss, so the issue is top of mind. It's more common than you think! When I recently asked the question "What topics would you like to learn about?" on Instagram, one of the most common responses from women was to learn about hair loss.

The hormones that cause hair loss.

So what's the reason behind this epidemic of hair issues? It's likely due to modern life and the stress—both physical, mental, and hormonal—that many of us experience daily, which can cause a disruption in key hormones that protect our locks. Here are the main hormone imbalances involved in hair loss: 1. Testosterone and hair loss This is the main hormone involved in male pattern hair loss and probably the one that is most targeted with medications such as Rogaine. There is a particular type of testosterone that seems

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to be to blame, called dihydrotestosterone, or DHT. This type of testosterone actually causes hair follicles to shrink and involute.

What to do: One of the best ways to get rid of this excess testosterone is to start eating more fiber-rich foods, including fruits, veggies, and whole grains.

2. Thyroid hormone and hair loss The thyroid hormone is thought to be the "master metabolism" hormone, and it's probably the most straightforward culprit behind hair loss, especially in women. If you have dry skin, brittle nails, fatigue, and hair loss—it's a telltale sign that you're suffering from hypothyroidism.

What to do: If you have a normal thyroid test but you still have the symptoms, you can try thyroid-boosting foods like seaweed with iodine, green vegetables, iron-rich foods like nuts, and an iron supplement if you're still low.

3. Insulin and hair loss You might be surprised to see insulin on this list, but high insulin levels are one of the known causes of polycystic ovary syndrome (PCOS), which is a very common endocrine abnormality in women. It has long been known that PCOS is driven by chronically elevated insulin (hyperinsulinemia), which causes hair loss, acne, and weight gain, among other symptoms. And it's not just in women that insulin is important! Men with hyperinsulinemia seem to suffer from hair loss as well. High levels of insulin also cause more fat storage and estrogen production, which can trigger hair loss in men indirectly.

What to do: The best way to treat this type of hair loss is by cutting down the amount of sugar in your diet to less than 50 grams total per day. Another great strategy for balancing blood sugar is intermittent fasting. For example, eat your last meal at 5 p.m. two or three days each week, and eat your breakfast at your normal time. Insulin is most responsive in the late morning and most "resistant" late in the evening. This means that making your meals heavier in the middle of the day is a great strategy for keeping your insulin levels in check.

4. Estrogen and hair loss Estrogen imbalance is another common cause of hair loss. Many women find that in pregnancy, when estrogen levels rise and then fall after birth, a large amount of their hair falls out. This is also true for many women during menopause, when estrogen levels are also falling. But it's not just about having more estrogen in the body to prevent hair loss because chronic estrogen dominance can cause hair loss as well.

What to do: Just like with testosterone, eating more vegetable fiber can be really great at binding to excess estrogen and moving it out of the body. Other strategies for estrogen balance include decreasing your reliance on plastics and your use of parabens, phthalates, and other endocrinedisrupter-containing products. These are often found in cosmetics, personal care products, and medications.

How to balance hormones to prevent hair loss.

Hormone balance is a complex topic, but if you keep in mind that diet and lifestyle go a long way—things start looking easier right away.

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In my practice, I often advise women—before they go on a wild-goose chase and spend thousands of dollars on supplements and lab testing—to change their sleep habits so they're getting eight-plus hours a night, increase vegetable servings to six to eight a day, and get some form of exercise daily. More often than not, these simples changes are able to reverse hair loss and correct any hormonal imbalances.

On top of that, supplements like vitamin D, magnesium, zinc, omega-3s, and hormone adaptogens like ashwagandha and rhodiola can help move things along.

Other things I often suggest include scalp massages and inversions in yoga, which are both thought to be great for hair growth. This has been corroborated by many natural health practitioners, but of course, more studies are needed to confirm this!

Hopefully, that clears up some of the confusion and anxiety around hair loss. I advise you to also look at your medications and supplements to make sure hair loss isn't a side effect of any of them. And lastly, always check with your doctor before you make drastic changes to your diet, supplement routine, or try any medical treatments.

Amy Shah, M.D. Integrative Medicine DoctorAmy Shah, M.D. is a double board certified MD with training from Cornell, Columbia and Harvard Universities.

Image by Free-Photos from Pixabay

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MENOPAUSE & PHYTOESTROGENS What Every Woman Should Know!

By Dr. Christiane Northrup www.Drnorthrup.com

In Dr. Northrup’s groundbreaking book, The Wisdom of Menopause, there is an entire chapter on herbal approaches to menopause.

In addition, there is a section on bioidentical hormones for those women who require them. When the menstrual cycle ends, the body decreases its production of estrogen and progesterone.

Consequently, many menopausal women and post-menopausal women need something to replace the loss of natural estrogen.

Chemical substitutes can help to alleviate both the psychological and physiological changes that women will experience.

Chemical therapies, however, must be concucted

conducted under a physician’s close guidance, and are not without risk. Many women, when faced with the choice of taking this risk, simply try to “tough it out”…certainly not a pleasant alternative!

So…….Is There Another Way? Absolutely! A better and safer solution could be to use Pueraria mirifica, which is a natural plant estrogen found in nature.

Pueraria mirifica contains phytoestrogens that Conscious Life Magazine

that can supplement estrogen insufficiency in the body. Phytoestrogens (meaning plantestrogens), are plant sterols which have a structure that is different from mammalian estrogens, thus creating different effects.

They are also known as adaptogens, meaning that they nourish and tonify estrogensensitive tissue.

How Does This Work?

The human body contains various types of receptors; one type of receptor is the estrogen receptor which is found on cells throughout the body including the genital tract and even the brain. Estrogen receptors stimulate estrogenic activity and send their respective signals throughout the human body. There are two types—alpha and beta.

Mammalian estrogens combine with the alpha receptor and result in cell growth‌..not always a good thing.

Phytoestrogens, on the other hand, combine with the beta estrogen receptors. They thus act as natural SERMS (selective estrogen receptor modulators). They do not promote cell growth but have other estrogenic effects.

What Does This All Mean?

When Pueraria mirifica is taken, its potent phytoestrogens circulate throughout the body and get picked up by the estrogen receptors on the surface of the brain, blood vessels, bone, breast, and ovarian cells. The ensuing estrogenic activity helps to restore normal function to the body which may have slowed down due to lack of estrogen.

The phytoestrogens found in Pueraria mirifica act as a substitute for the body’s estrogen.

Phytoestrogens are natural, and safe.

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The Wisdom of Menopause Creating Physical and Emotional Health and Healing During the Change In this newly revised edition, Dr. Christiane Northrup once again challenges convention with this inspiring look at one of the most commonly misunderstood female health issues, while offering the latest health news on HRT, breast health, and more.

Dr. Christiane Northrup's #1 New York Times bestseller The Wisdom of Menopause has inspired more than a million women with a dramatically new vision of midlife-and will continue to do so for generations to come.

As Dr. Northrup has championed, "the change" is not simply a collection of physical symptoms to be "fixed," but a mind-body revolution that brings the greatest opportunity for growth since adolescence.

The choices a woman makes now-from the quality of her relationships to the quality of her diet-have the power to.

Now completely revised, this groundbreaking classic draws on the current research and medical advances in women's health, and includes: • • • • • •

All you need to know about perimenopause, and why it is critical to your well-being Updated mammogram guidelines Nurturing your brain: sleep, mood, memory Hormone therapy and the options available Midlife weight control Sex and menopause: myths & reality

With The Wisdom of Menopause, Dr. Christiane Northrup shows that women can make menopause a time of personal empowerment-emerging wiser, healthier, and stronger than ever before in both mind and body.

"No matter what is happening in your life right now, take heart. Please join me-and the millions of others who have come before and will come after-as we transform and improve our lives, and ultimately our culture, through understanding, applying, and living The Wisdom of Menopause," writes Dr. Christiane Northrup.

Click here to read an excerpt of The Wisdom of Menopause.

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HOW MELATONIN MAY BENEFIT DEPRESSION, AUTOIMMUNE DISORDERS, AND CANCER

By Dr. Mercola

The hormone melatonin plays many important roles in your health, from helping you sleep better to strengthening your immune system, slowing down brain aging, reducing migraine attacks, protecting bone mass, and preventing cancer.

Lack of sun exposure during the day combined with artificial lighting late into the night disrupts your biological clock and hence, your melatonin production, and this disruption can provoke a number of adverse health effects.

In fact, melatonin has been the subject of preclinical research on over 100 different disease applications, many of which go hand in hand with your need for sleep.

Melatonin for Sleep and Beyond Your master biological clock resides in the suprachiasmatic nucleus of your brain (SCN), which is part of your hypothalamus. Based on signals of light and darkness, your SCN tells your pineal gland when it's time to secrete melatonin, and when to turn it off.

In scientific studies, melatonin supplementation has been shown to help people fall asleep faster and stay asleep, experience less restlessness, and prevent daytime fatigue.

Keep in mind that you may only need a very minimal dose. I recommend taking only 0.25 mg or 0.5 mg to start, and adjusting upward from there. Taking higher doses, such as 3 mg, can sometimes make you more wakeful instead of sleepier, so start low and adjust your dose as needed.

Melatonin has also been found to reduce the effects of jet lag when traveling across multiple time zones.1 And children suffering with eczema, a condition that oftentimes prevents good sleep, may also get more shut-eye with melatonin supplementation,2 according to recent research.

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Interestingly, melatonin also helped dampen the severity of the eczema, hinting at its antiinflammatory effects. However, the benefits of melatonin go far beyond sleep. Three specific areas I'll address in this article are its role in depression, multiple sclerosis, and cancer.

Normalizing Symptoms

Your

Circadian

System

Helps

Alleviate

Depressive

Your melatonin level inversely rises and falls with light and darkness, and both your physical and mental health is intricately tied to this rhythm of light and dark. When it's dark, your melatonin levels increase, which is why you may feel tired when the sun starts to set.

Conversely, when you're exposed to bright artificial lighting at night, including blue light emitted from TVs and electronic screens, you may have trouble falling asleep due to suppressed melatonin levels.

Light exposure when you wake up at night can also be problematic as I explain in my video above. However you don't have to stumble around as red and orange wavelengths will not suppress melatonin production.

You can use a red light to guide you to the bathroom. If you have a clock in your bedroom make sure it has a red LED display. Blue would be the worst as it is the one that shuts down melatonin most effectively.

Winter Blues SAD Seasonal affective disorder (SAD, also called "the winter blues") is associated with lack of sun exposure, and scientists generally recommend full-spectrum light therapy over SSRIs like Prozac or Zoloft for this condition.

Interestingly, recent research suggests light therapy may be preferable even for major depression, outperforming Prozac in those with moderate to severe depression. One of the reasons it works so well likely has to do with the fact that bright light helps reset your biological clock, or circadian rhythm.

Melatonin supplementation can help do this to a certain extent as well, but not as effectively as exposure to bright light during daytime. Light may also work in a way similar to antidepressants by regulating neurotransmitter function.

Light Therapy — More Effective Than Prozac The study in question set out to compare the effectiveness of light therapy alone and in conjunction with the antidepressant fluoxetine (Prozac).

The eight-week long trial included 122 adults between the ages of 19 and 60, who were diagnosed with moderate to severe depression. The participants were divided into four groups, receiving: Light therapy (30 minutes per day upon waking using a 10,000 lux Carex brand daylight device, classic model) plus a placebo pill.

Prozac (20 mg/day) plus a deactivated ion generator serving as a placebo light device Light therapy plus Prozac Placebo light device plus placebo pill (control group)

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In conclusion, the study found that the combination of light therapy and Prozac was the most effective — but light therapy-only came in close second, followed by placebo.

That's right, the drug treatment was the least effective of all, and LESS effective than placebo! At the end of the study, remission was achieved by: Just over 19 percent in the Prozac only group 30 percent in the placebo group Nearly 44 percent in the light therapy only group Nearly 59 percent in the active combination group

How Melatonin May Aid in the Treatment of Multiple Sclerosis

pertain to other autoimmune diseases, particularly where seasonal flare-ups occur, such as lupus and rheumatoid arthritis ...“ Melatonin's Role in Fighting Cancer Cancer is another area where melatonin plays a major role. The evidence suggests it may be an important adjunct to cancer treatment, as it also helps protect against the toxic effects of radiation therapy.

Cells throughout your body — even cancer cells — have melatonin receptors, and melatonin is in and of itself cytotoxic, meaning can induce tumor cell death (apoptosis). It also:: •

Multiple sclerosis (MS) is an autoimmune disorder that, like SAD, has been linked to vitamin D deficiency from lack of sun exposure. Interestingly, recent research suggests that a drop in autumn and winter relapses may be linked to peak melatonin levels, which occurs during these darker months.

Conversely, spikes in relapses occurring during spring and summer — which tend to be less common but do occur — may be related to decreased melatonin levels.

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• •

And it may help to resolve a 'seasonal paradox' — MS flare-ups should decrease during warmer, brighter months when people receive more exposure to sunlight and thus produce more vitamin D, which also has antiinflammatory properties. But some studies, including this one, show that relapses increase in the spring and summer pointing to the possibility that other environmental factors, such as melatonin levels, are involved."

"Melatonin regulates pathways central to the immune response, so these results may

Boosts production of immune-optimizing substances such as interleukin-2, which helps identify and attack mutated cells that lead to malignant cancer Inhibits development of new tumor blood vessels (tumor angiogenesis), which slows the spread of the cancer Retards cancer progression by activating the cytokine system, which helps inhibit tumor growth, and by stimulating the cytotoxic activity of macrophages and monocytes By its antioxidant action it also limits oxidative damage to DNA Inhibits tumor growth by counteracting estrogen. (At night, when melatonin production peaks, cell division slows. And when melatonin latches onto a breast cancer cell, it has been found to counteract estrogen's tendency to stimulate cell growth)

Melatonin has a calming effect on other reproductive hormones besides estrogen as well, which may explain why it seems to protect most effectively against sex hormone driven cancers, including ovarian, endometrial, prostate, testicular and breast cancers — the latter of which has received the

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greatest amount of scientific attention. Some of. the studies on melatonin for breast cancer include the following: •

•

•

•

•

The journal Epidemiology reported increased breast cancer risk among women who work predominantly night shifts Women who live in neighborhoods with large amounts of nighttime illumination are more likely to get breast cancer than those who live in areas where nocturnal darkness prevails, according to an Israeli study From participants in the Nurses' Health Study, it was found that nurses who work nights had 36 percent higher rates of breast cancer Blind women, whose eyes cannot detect light and therefore have robust production of melatonin, have lowerthan-average breast cancer rates When the body of epidemiological studies are considered in their totality, women who work night shift are found to have breast cancer rates 60 percent above normal, even when other factors, such as differences in diet, are accounted for.

The journal Epidemiology reported increased breast cancer risk among women who work predominantly night shifts Women who live in neighborhoods with large amounts of nighttime illumination are more likely to get breast cancer than those who live in areas where nocturnal darkness prevails, according to an Israeli study.

From participants in the Nurses' Health Study,15 it was found that nurses who work nights had 36 percent higher rates of breast cancer Blind women, whose eyes cannot detect light and therefore have robust production of melatonin, have lower-than-average breast cancer rates.

When the body of epidemiological studies are

considered in their totality, women who work night shift are found to have breast cancer rates 60 percent above normal, even when other factors, such as differences in diet, are accounted for.

Melatonin Outcomes Patients

May for Lung

Improve Cancer

Other cancers may also benefit. In 2004, the Life Extension Foundation collaborated with Cancer Treatment Centers of America on the first clinical trial evaluating melatonin's effect in patients with lung cancer.

The results,18 which were published in conjunction with the 2014 American Society of Clinical Oncology Meeting, found a tumor response in just over 29 percent of those receiving melatonin at night, compared to just under 8 percent of those receiving it in the morning, and 10.5 percent of placebo recipients. As reported by Life Extension Magazine: "European clinical studies indicate that in patients with metastatic non-small-cell lung cancer, five-year survival and overall tumor regression rates were higher in patients concomitantly treated with melatonin than in those treated with chemotherapy alone.

While no patient treated with chemotherapy survived after two years, five-year survival was achieved in 3 of 49 patients treated with chemotherapy and melatonin.

The researchers hope that similarly promising results could eventually convince mainstream medical practitioners to administer melatonin in combination with standard cancer treatment regimens to patients in earlier stages of cancer treatment.“

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The Importance of Light and Dark for the Synchronization of Your Body Clocks Melatonin production is stimulated by darkness and suppressed by light, which is why your levels should be highest just prior to bedtime. This perfectly orchestrated system allows you to fall asleep when the sun sets and awaken refreshed with the sunrise, while also providing potential anti-aging and disease-fighting benefits.

If you're having trouble sleeping, which is a signal that your melatonin production is off, I suggest making sure you're sleeping in total darkness and to turn lights down at least an hour or so before bedtime. Also, avoid watching TV and using computers and other electronic gadgets at least an hour prior to bed.

All of these devices emit blue light, which will decrease your melatonin if you work past dark, so ideally you'd want to turn these items off once the sun goes down. If you have to use these devices you can wear yellow glasses that filter the blue wavelengths out and/or use free software like f.lux.

To light rooms at night, use "low blue" light bulbs that emit an amber light instead of the blue that suppresses melatonin production. An equally important factor is the quality of light you're exposed to during the day. Without sufficient sunlight during the day, your circadian clock may fall out of sync.

Most incandescent and fluorescent lights emit very poor-quality light. What your body needs for optimal functioning is the full-spectrum light you get outdoors, but most of us do not spend much time outside to take advantage of this healthy light.

Using full-spectrum light bulbs in your home and office can help ameliorate this lack of highquality sunlight during the day, but cannot fully replace it. So do make an effort to go outside for at least 30 to 60 minutes each day during the brightest portion of the day, i.e. right around noon. This will help "set" your circadian clock and help you sleep better.

For Optimal Health, Make Sure You Sleep Well Remember, when your circadian rhythms are disrupted, your body produces less melatonin, which means it has less ability to fight cancer, and less protection against free radicals that may accelerate aging and disease. So if you're having even slight trouble sleeping, I suggest you review my "33 Secrets to a Good Night's Sleep" for more guidance on how to improve your sleep-wake cycle.

If you've made the necessary changes to your sleep routine and find you're still having trouble sleeping, a high-quality melatonin supplement may be helpful.

The amount of melatonin you create and release every night varies depending on your age.

Children usually have much higher levels of melatonin than adults, and as you grow older your levels typically continue to decrease. This is why some older adults may benefit from extra melatonin.

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The same goes for those who perform night shift work, travel often and experience jet lag, or otherwise suffer from occasional sleeplessness due to stress or other reasons. Start with a dose of about 0.25 to 0.5 mg, and increase it as necessary from there. If you start feeling more alert, you've likely taken too much and need to lower your dose.

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What is the benefit of using an antioxidant?

Your body produces free radicals as oxygen interacts with certain molecules in your body. Free radicals are damaging atoms that are linked with human disease such as cancer, atherosclerosis, Alzheimer’s disease, Parkinson’s disease and ageing. Luckily, your body also produces the antioxidants it needs to counteract the effects of free radicals. But outside factors such as smoking, stress, pollution, processed foods, unhealthy lifestyle and medications can help free radicals to multiply. And multiply. And (well, you get the picture…)

If, over time, you’re exposed to more free radicals than your body can handle, you’re likely to suffer long-term cellular damage. And that’s when disease develops, it starts at this cellular level.

Antioxidants help your body to neutralise and remove harmful free radicals. The best reason ever to follow a healthy diet and take a high-quality, whole-herb antioxidant supplement.

Why you need to reduce inflammation Inflammation is your body’s immune response to infection and injury. For example, when you have the flu, your body triggers an acute inflammation to destroy the effects of the invading virus. That kind of inflammation is good; without it, infections can become deadly and wounds infected.

However when inflammation is ongoing (called chronic), such as happens if you have an arthritic condition, auto-immune disease or allergies, it can destroy your body’s natural balance. You can become more susceptible to disease. Poor lifestyle habits, excess weight, stress, smoking and pollution can also lead to chronic inflammation. Reducing inflammation eases these negative effects.

New improved Turmerynne® -‘the spice of life’ – helps maintain balanced health.

For more information, see floraforce.co.za/turmerynne Acknowledgements & Photo credits Article compiled for Flora Force by Judy Beyer.

References

1.

Examine.com. Curcumin. https://examine.com/supplements/curcumin/

2.

Gupta, SC, Patchva, S, & Aggarwal, BB. Therapeutic roles of curcumin: Lessons learned from clinical trials. AAPS J. 2013. 15:195. https://doi.org/10.1208/s12248-012-9432-8

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Photo by Dani Costelo on Unsplash

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A Meditation on Observing Thoughts, Non-Judgmentally

BY JON KABAT-ZINN

This guided meditation from Jon Kabat-Zinn lets thoughts come and go, so you can avoid getting sucked into them.

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Take a few moments to settle into feeling the body as a whole, sitting and breathing, or lying down and breathing, riding the waves of the breath moment by moment, resting in awareness. An awareness that features the entirety of the body scape and the breath scape as they express themselves, moment by moment. Life unfolding here and now in the body, in awareness.

And when you’re ready, if you care to, letting go of the breath and the body as a whole.

Allowing them to recede into the background or rest in the wings, as we’ve been saying, still very much present but less featured while we invite the whole domain of thoughts and feelings and mood states to be center stage in the field of awareness.

For a time attending to the stream of thought rather than being carried away by the content or emotional charge of individual thoughts, instead resting comfortably on the bank of the thoughts, river or the thought stream itself, allowing individual thoughts if and when they arise to be seen, felt, recognized and known, as thoughts as events in the field of awareness.

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Recognizing them as mental events, occurrences, secretions of the thinking mind, independent of their content and their emotional charge, even as that content and emotional charge are also seen and known.

Seeing any and all of these fleeting thoughts as bubbles, eddies and currents within the stream, rather than as facts or as the truth of things, whatever the content, whatever the emotional charge, whatever their urgency or their tendency to reappear, whether they are pleasant or seductive, unpleasant or repulsive. Or neutral and therefore harder to detect at all.

Expanding the metaphor, seeing any and all of these evanescent thought events more like clouds in the sky or bubbles coming off the bottom of a pot of boiling water. Or like writing on water, arising in a moment, lingering for the briefest of instances, and dissolving back into the formlessness from whence they came. Relating to their content as if it were of equal importance and relevance to say what you had for dinner three nights ago. Even if a thought is particularly compelling and insightful. Especially if it is particularly compelling and insightful.

For now, just letting any and all thoughts come and go. Just let sounds come and go. Or sensations come and go. Not preferring some to others, nor pursuing some over others, not pursuing anything. Just resting in an awareness of thinking itself and the spaces between thoughts. Moment by moment, breath by breath, as we sit here or as we lie here.

It might be helpful to be especially sensitive to the steady stream of commentary and advice you may be giving yourself as you sit here, and recognising it as such. As scaffolding. As running commentary, taking a position in relationship to it that resembles turning down the sound on a television set, so that you’re just watching the game and aren’t being sucked into the endless stream of commentary and interpretation and opinion that is so characteristic of televised sports events.

Rather, you now detect the individual secretions of commentary on your moment to moment experience merely is more thinking as thoughts,, as judgments and rest in the recognizing of them in the economists attending to each event as it arises in the stream without being pulled into the past or into the future or into opinions or fears or desires, simply seeing them and knowing them as thoughts and as emotions as mental events, not as the truth and not as you watching them proliferate endlessly as they do watching the mind secrete them and throw them off.

Watching how easily thoughts manufacture or fabricate views, opinions, ideas, beliefs, plans, memories, stories, and how easily they proliferate. If we feed them the one thought morphing into the next, then into the next, until we suddenly realize that we’ve been carried downstream and are no longer aware of the stream itself. The process of thinking and how in the noticing we are already back in the frame of attending to thinking, is thinking to thoughts, thoughts observing them, recognizing them, perhaps being carried away again.

And if so over and over again coming back to this moment to this frame in this moment to the field of thought itself beyond all the content of the endless thinking and proliferating and fabricating and the emotions that accompany them springing from whether they are pleasant unpleasant or neutral and from what’s going on in your life in this moment.

Allowing all of this to be held to bear attention in awareness moment on breath by breath as we sit here or live here resting in the awareness itself south taking up residence in awareness itself in the knowing of thoughts thoughts and feelings as feelings in the accepting of thoughts thoughts and feelings feelings whatever their content whatever

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their emotional charge just as an experiment in cultivating greater intimacy with your own interiority with what’s on your mind and in your heart. And with new dimensions of the possible.

If we learn to observe carefully and rather than identifying with the content of thoughts and feelings to see them more impersonally as weather patterns as ripples and waves on the surface of the vast and deep ocean of the mind. As we inhabit the whole of the mind that boundless essence of mine that already knows before I thought underneath thought beyond thought that is bigger than thought. Bigger than any feeling however powerful that is capable of making use of thought and emotion without being caught and imprisoned by unwise and unexamined habit patterns developed over a lifetime of ignoring these aspects of the mindscape of the landscape of our own being of our lives unfolding.

So for the remainder of our time together, until you hear the sound of the bells resting in an awareness of the arising and passing away of thoughts and feelings in the mindscape some overwhelmingly obvious, some quite subtle, some masquerading as commentary, others as scaffolding, others as neither, and simply returning over and over again to the frame, whenever the mind is carried off, not looking for thoughts or emotions or mood indicators, just resting in awareness and letting the mall come to you.

Letting them arise on their own in the field of awareness to whatever degree they do.

Moment by moment by moment, and breath by breath, as you sit here or as you live your life.

The above is adapted from Jon Kabat-Zinn’s Guided Mindfulness Meditation Series 3, available here. These guided meditations are designed to accompany Jon Kabat-Zinn’s book Meditation is Not What You Think and the other three volumes based on Coming to Our Senses.

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By Margi McAlpine

When you cannot forgive, you are judging another. The Law of the Universe says “judge not lest you be judged.” To blame or to criticize another or ourselves is to judge.

You do not know why a soul has chosen a certain path, and you will never know why it walks that path, therefore you can never judge that soul’s actions or deeds.

That soul might be bringing in lessons for you to learn and if you are going to live in unconditional love and acceptance, then you have to forgive entirely and without exception. There are no degrees of forgiveness. It is all or nothing.

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There are times when you are not ready to forgive, or you pay lip service to forgiveness and don’t really mean it.

Forgiveness has to come from the heart and must be all encompassing. It is not a logical action but an action that you have to “feel�.

It is no use forgiving because your logical mind is telling you that this is the correct things to do.

It has to come from the heart and you really have to mean it otherwise you are just wasting time and energy and not achieving what you know you really need to do.

Very often the person that you are unable to forgive is blissfully unaware of how you feel and so just carries on with their lives as if nothing has happened.

In the mean time you punish yourself with anger, bitterness and tension which results in ulcers, heart attacks, gall bladder problems and many other things. So in actual fact you are only punishing yourself If you are not ready to forgive, then you have to wait until more understanding, compassion and wisdom flow in which are all lessons in themselves.

When you are truly able to forgive and let go of the hurt, your body will feel different.

All the tension and anxiety becomes a thing of the past. The person or event causing the pain becomes a memory no longer charged with emotion.

Your Solar Plexus is a very good indicator of whether you have totally forgiven or not. You know that you have completed what you have to do when you can see the person and your Solar Plexus remains very calm with no tension or spasm. However if you have not yet completed the task then you will feel it in your Solar Plexus and will know that you have more work to do.

Remember that you also need to forgive yourself unconditionally.

Forgiveness needs to happen no matter what the situation which is why we as humans find it so difficult!

The ego comes in and some think it is weak to be the first to forgive but in actual fact it is only someone who has courage and compassion that is able to do so.

The Angels are telling you that by bringing in the power of forgiveness you are given the ideal opportunity to rid yourself of all the bitterness and tension which goes with this kind of situation and that they are standing by to assist you. You merely need to ask them for their help.

Forgiveness is very empowering and freeing. You are no longer held back by all those blockages and negative emotions.

To forgive is to release yourself as well as those you believe hold you in chains. You are then able to fully participate in your Ascension process which is the only reason for your present existence.

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So often in the past I felt like I had no choice in some situations. People will make decisions and I just had to accept that. It made me feel powerless and helpless until God showed me that I always have a choice.

We all received the gift of free will. Before we were born on this planet we got to choose what it is that we would like to experience here, so that we could grow stronger and better and learn virtues.

So now when something happens in my life, instead of feeling like a victim, I ask myself why would I have chosen this experience? What did I want to learn? How is it helping me grow and become more? I always have a choice in how I’m going to react, how I’m going to allow what happened to influence my life. Is it going to destroy me or am I going to use the experience to create a better life for myself? Knowing and trusting that I always have a choice is freedom.

God's answer to everything I think, feel and believe is always yes. If I believe life is a struggle, the answer is yes.

If I believe life is a joy, the answer is yes. I decide what it is that I want in this life with what I think, feel and believe. What I believe about myself, others and about life will create my reality. We have all created the reality we currently experience on our planet and in our lives. Thanks to free will we can change it, we can create a new experience, a new life. The choice is ours.

Nianell

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Angel Card Reading - Interpretation by Margi of Magical Mermaids and Dolphins Cards by Doreen Virtue

Soulmate Relationship – “New romance with a spiritual basis is here for you now.”

Interpretation Although this card is saying that a new romance might be entering your life soon, if you are ready and wanting a new relationship, it also indicates that you need to reignite your love of self before this can happen!

It reminds you that if you are not able to love yourself unconditionally you are unable to love anyone else the way they deserve to be loved as you cannot give something that you do not have! Unconditional love cannot be “borrowed” to give away but has to come from your core being. It is only when you understand the concept of this that you will be able to receive and give love the way you should.

Many put up walls in their hearts to protect themselves from any hurts and pain that they might have been inflicted with. They then cannot understand why they are not able to sustain a relationship. Start by bringing down the walls with unconditional love of self and then of others and the walls of fear will melt away. This will allow you to love and be loved as you are meant to. Love is the only thing that is of any importance. As you allow it to flow into your life so it will bring rivers of joy and abundance with it!

Angel light and blessings Margi (Angel Connection)

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By Robert Rittel

robert.vedicastrology@gmail.com

May 2019 Aries, 21 March – 19 April: The radiant energy in your personality and its irresistible power creates restless and even uncomfortable feelings to others.

So many contradictions have patterns of frustration and emotional entanglement. Your contribution to society is the very reason why you have those powers. Use them wisely with spiritual integrity.

Photo by bruce mars from Pexels

Taurus, 20 April – 20 May: The artistic nature and amiable temperament should not be tuned by materialistic desires. Then by the moment you put a prize on a piece of art, it looses its depth of creativity. Venus is in Aries and is favouring romance, but be careful with tending or cultivating doubtful company. Honesty and generosity are qualities of the heart.

Gemini, 21 May – 20 June: Your skill in diplomatic negotiations has the tendency for dramatic performance with a great capacity to conceal the facts of about. Ambivalence is your outstanding feature. Insight and concentration are the preparation for important decisions, which proof themselves in peace of mind.

Cancer, 21 June – 22 July: Those admirable qualities of feeling at home in almost every situation has powerful influence with friends and family, but creating confusion in the emotional equilibrium and seeks satisfaction with luxurious attachments or eating habits.

Dignity and quiet joy in all that you do are expression of cultivated wisdom.

Leo, 23 July – 22 August: Your aspiration towards greater intellect is a part of establishing sound respectability. Thinking having achieved more than one really has is the root of dissatisfaction and creates the effect of deserving more than one has received. A truly wise leadership will remain unmoved by feelings of gain and loss, fame or disgrace.

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Virgo, 23 August – 22 September: The sharpness of your intelligence and capacity of interpreting others thoughts has its consequences. You like to surround yourself with respectable people, creating admiration to your intellect. This creates psychological complications and leaves you with a critical streak to your own thoughts and true intuitions.

Libra, 23 September – 22 October: When Venus is in Aries the oppositional sign of Libra, the craving for social contact and the assurance that other people need you is exaggerated.

As long your benefactors tend your point of view, it is all good. Any association with dishonest people will have it’s unfortunately disposition which can last for quiet a while.

Scorpio, 23 October – 21 November: The depth of your emotional sensitivity makes you very alert and touchy to criticism. This at times brings out the delight to verbally abusing people in your immediate surrounding. That satisfaction is important to your emotional house cleaning.

The solution here is to be mindful of the kindness and not the faults of others.

Sagittarius, 22 November – 21 December: As your habits are methodical, righteous and clean, your ideals are high in all endeavours to implement them in daily life conduct. Pushing your agenda by being too determent will establish nervous exhaustion from long working hours. Since everything is a reflection of the mind, everything can be changed by the mind.

Capricorn, 22 December – 19 January: To be outspoken is to create a seemingly sound integrity, which is more an act of suspicious controlling the situation at the time. It has as well a melody of this for that resonance. All defence mechanisms of judgmental values are the neglecting factors of spiritual compassion to your own nature.

Aquarius, 20 January – 18 February: There are some powerful lessons to be learned at this time of conduct. Your empathic relations with others to comprehend the laws of nature need to be practises by yourself. The divine wheel should not be in the boot as a spare in a troubled circumstance, it should be your steering wheel all the time.

Pisces, 19 February - 20 March: People will come to you in this troubled times for advice and guidance. Your compassion is the respect you create with those insecure souls. Overwhelming emotions and over justified impulsive actions are on the table. Only in the light of true visions one can find a solution and joy will follow that impulse.

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Are Oats Gluten Free?

PLUS: Benefits of Eating Oats

By Jillian Levy, CHHC, of www.draxe.com Oats are often praised as one of the healthiest breakfast options around — but many people are also confused about how oats are made and what makes them different from other cereal grains, including wheat. Left wondering, “Are oats gluten-free?” Some people choose to give them up all together without knowing the full story.

So what’s the verdict on oats? Are they healthy or likely to lead to gluten sensitivity, indigestion, fatigue and other issues like refined carbohydrates do?

According to the University of Chicago Celiac Disease Center, yes — oats aretechnically glutenfree grains since they aren’t a type of wheat, barley or rye grain, the three groups of whole grains that naturally contain the protein gluten. Instead of containing gluten, oats actually have a protein called avenins.

Can you eat oatmeal on a gluten-free diet? Even if you think it’s time to give up gluten — and

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therefore foods like bread, pasta, most cereals, etc.— fortunately you don’t need to also ban oats. Are oats safe for people with celiac disease? Yes, certified, gluten-free oats are considered safe for those with a gluten allergy. They are also typically easier for most people to digest and less likely to cause negative reactions than certain other grains. Reports show that “perhaps less than 1 percent of celiac patients show a reaction to a large amount of oats in their diets.”

What Are Oats? Are Oats Gluten-Free?

Oats — which come from the plant with the scientific name Avena sativa — are a type of common whole-grain cereal grain grown for its seeds.

They’re usually even safe for someone with celiac disease (an allergy to the protein gluten) or gluten intolerance symptoms to have oats in her diet, as long as that person is careful about how the oats were manufactured and processed.

Do oats contain gluten naturally, and is the gluten just removed? No, oats don’t contain gluten naturally. However, the question “is oatmeal gluten-free?” becomes complicated when it comes to how oats are grown and manufactured. Commercially sold oats can sometimes be contaminated with gluten if they are mixed with grains like wheat, barley and rye during the manufacturing process (more on this below).

What if they’re organic — are oats gluten-free then? Simply put, organic labeling doesn’t tell you anything about gluten content. Be sure that even if you buy organic oats, you check that they’re certified gluten-free, too.

How to Be Sure Your Oats Are Gluten-Free Are regular oats gluten-free? Most regular oats available in the supermarket, even organic types or the kind sold in “bulk bins” at health food stores, are likely not 100 percent gluten-free unless they are labelled this way. Why? Because they are often cross-contaminated by foods with gluten due to a number of reasons.

If someone with a known gluten allergy or sensitivity wants to buy and eat gluten-free oats, he/she should be careful that they’re sourced from a provider that guarantees there hasn’t been cross-contamination with wheat, rye or barley. These types of gluten-free oatmeal brands are labelled “certified gluten-free.” They are the kind that should be bought whenever possible, since gluten can cause digestive issues even in people without a known sensitivity.

Gluten-free oats are guaranteed to be grown on fields that aren’t used to grow gluten crops, shipped in gluten-free trucks and processed on gluten-free equipment.

Quality inspections by third parties also ensure the pedigreed crops are free from contamination by wheat, rye, barley and other related grains — and that the gluten-free product is, in fact, that.

This is the only way to be totally sure that oats are safely free of even trace amounts of gluten.

Oats Nutrition Facts Now that you’re clear on the fact that, naturally, oats are gluten-free, you can feel better about having them more often.

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Oats are one of the most popular whole grains worldwide, and for good reason. They’re a good source of fiber, trace minerals and even plant-based protein. Eating gluten-free oatmeal regularly is a good way to obtain B vitamins, iron, magnesium and selenium. That is why the American Heart Association considers oatmeal to be a “certified heart healthy food.”

Like all whole grains, oats even contain some healthy fatty acids since they retain their entire germ, endosperm and bran. That is where not only nutrients are stored, but also small amounts of essential fats.

A half cup (about 40 grams) of regular dried or instant rolled oats (which makes about one cup of cooked oatmeal) has approximately: • • • • • • • • • • • • • •

154 calories 28 grams carbohydrates 5–6 grams protein 1–2 grams fat 4–5 grams fiber 5 milligrams manganese (73 percent DV) 166 milligrams phosphorus (16 percent) 7 milligrams selenium (16 percent) 56 milligrams magnesium (14 percent) 0.19 milligrams thiamine (12 percent) 7 milligrams iron (10 percent) 5 milligrams zinc (10 percent) 0.16 milligram copper (8 percent) 0.45 milligram pantothenic acid/vitamin B5 (5 percent)

Health Benefits of Oats 1. Help Lower Cholesterol Oats are one of the most loved high-fiber foods there are. They contain soluble fiber, particularly beta-glucans, which can help naturally lower cholesterol when eaten several times or more per week. B-glucan is a soluble dietary fiber found in the endosperm cell walls of oats that’s praised for its cholesterol-lowering, insulin-regulating properties. In fact, because they contain more soluble fiber than many other grains, oats are one of the most recommended grains for reducing LDL (“bad”) cholesterol, total cholesterol levels and the risk of heart disease.

According to the U.S. Food and Drug Administration, a high-fiber diet (with as little as just three grams of soluble fiber daily from whole grains) can lower the risk for heart disease. Studies show that people who consume whole grains like oats and eat plenty of fiber from whole foods are more likely to maintain better cardiovascular health, in addition to a healthier body weight.

One reason this is true is because oats contain not only fiber, but important, heart-healthy trace minerals and phenolic compounds linked to lower inflammation levels, reduced hypertension and disease prevention. The fiber we acquire from oats swells up in the digestive tract, absorbing water and taking with it waste and excess cholesterol particles.

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2. Provide Filling Fiber Oats and other whole grains contain more belly-filling fiber, in addition to more vitamins and minerals, compared to processed and refined cereal grains or carbohydrates. Oats’ soluble fiber is present in the outer casing, called the oat bran. Oats contain about 55 percent soluble fiber and 45 percent insoluble fiber. Fiber is more than a regulator. Highfiber foods also take up a large amount of space in your stomach while absorbing water. Thus, they help you feel satisfied despite being low in calories.

Oats can help support weight loss because their high fiber content makes you feel full, satisfied and less likely to deal with cravings as a result of fluctuating blood sugar levels.

Rolled oats are a great way to fill your need for comforting carbs without consuming too many calories, excess sugar or a load of insulin-spiking refined carbohydrates. Certain studies have found that shortand long-term oat intake has significant effects on controlling hyperglycemia, lowering blood lipids and reducing weight.

Something interesting to note, however, is that if you eat oats regularly for breakfast, make sure to add some protein and fat in order to stay full for longer. While oats can feel dense and filling, on their own they likely won’t keep you as

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full as a higher protein breakfast. For example, a 2017 study found that compared to an oatmeal breakfast, two eggs per day does not adversely affect biomarkers associated with cardiovascular disease risk in healthy adults but does increase satiety throughout the day.

3. Help Improve Digestion Oats provides a good daily dose of the fiber you need in order to maintain regular bowel movements and detox your body. Because we can’t digest dietary fiber from whole foods, it sweeps through our digestive tracts and pulls toxins and waste along with it. This is one reason why many studies show that diets higher in fiber can lead to improved gut and colon health, constipation relief and curtailed irritable bowl syndrome-related symptoms. To get the most benefits from eating oats, make sure to also increase your water intake to allow fiber to do its job best.

4. Increase Immunity Beta-glucans, naturally occurring polysaccharides found in oats and other protective foods like mushrooms, are known to enhance immune function by fighting bacterial infection and lowering inflammation that’s at the root of most diseases. They do this by activating certain immune responses, especially white blood cells called macrophages that fight fungus, bacteria and toxins.

In fact, consuming foods rich in beta-glucans is even linked with the ability to naturally fight cancer cells. Beta-glucans show anticarcinogenic activityand are capable of reducing cancerous tumor growth.

5. Have a Low Glycemic Score Compared to Refined Grains If you feel like you’re always tired because your blood sugar is out of whack, switching to whole grains can help. Steel-cut or rolled oats (the kind that are unsweetened and unflavored) have a low score on the glycemic index, especially compared to enriched or refined carbohydrates. This means they can prevent spikes and dips in energy, as shown in both human and animal studies.

Oats provide slow-releasing carbohydrates that keep blood sugar in check and support sustainable energy. That might be one reason why people love having them for breakfast or before a workout.

Whole grain oats also improve insulin sensitivity. This is one reason they’re tied to lower rates of diabetes and other chronic diseases. A 2018 studyfound that a two days of “oatmeal intervention” led to a highly significant reduction of required daily insulin doses in patients with type 2 diabetes, while maintaining adequate metabolic control compared to a diabetes-adapted diet only.

Although oats contain plenty of carbohydrates, their high level of fiber slows the rate that glucose is digested. Your blood sugar is more stable as a result. Quick and instant oats are capable of spiking blood sugar quicker than less processed oats. Look for steel-cut or rolled (oldfashioned) oats that have the least impact on blood sugar and insulin levels.

6. Provide Trace Minerals like Manganese and Phosphorus Just one half-cup serving of oats provides about 73 percent of your daily manganese and 16

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percent of your daily phosphorus needs. Manganese is important for maintaining a healthy bone structure since it plays a role in creating essential enzymes for building bones. It also supports your metabolism, energy levels, brain and hormonal balance.

Phosphorus is another crucial nutrient for bone health, in addition to protecting teeth and gums. Phosphorus-rich foods can contribute to healthy growth and development, and foods high in phosphorus regulate digestion of nutrients and support skeletal/bone, kidney, muscle, heart and nerve functions.

Oats are also a good source of selenium, magnesium, iron, copper and B vitamins. Foods containing these nutrients prevent deficiencies that can cause a sluggish metabolism, anemia, poor energy, “brain fog,” mood changes, and aches or pains.

7. Higher Source of Protein Compared to Most Grains Oats are a good source of plant-based protein, with more than eight grams in every 2/3 of a cup — more than you find in nearly all cereals. Together with fruit, raw milk or yogurt, they can make a filling breakfast that provides antioxidants and energizing nutrients.

Oats vs. Wheat Wheat, barley and rye grains are the three groups of whole grains that naturally contain the protein gluten. Instead of containing gluten, oats actually have a protein called avenins.

In many cases, oats are grown on the same land and in rotation with gluten-containing grains (wheat, barley and rye). Gluten grains possibly can grow within the oat crops if they’re planted in the field the previous year, in which case the oats become contaminated with wheat, barley or rye (and therefore gluten).

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Are oats gluten-free if they’re grown on the same fields as gluten grains? It’s very unlikely. This is the main reason most store-bought oats contain some trace gluten particles.

It’s also very common for oats to be handled in the same facilities that manufacture wheatcontaining products, so there’s always a chance that oats can become contaminated with gluten during the packaging process. Once the oats are harvested and brought to a manufacturing facility to be cleaned and packaged, gluten crops might be mixed in with them. Thus, little bits of wheat, barley or rye may end up in a package of oats. Even if this doesn’t happen, oats and gluten crops are likely to be processed using the same equipment, which creates another chance for contamination.

Although oats are considered an unprocessed whole grain and have certain health benefits that wheat generally does not, it’s still recommended to consume even whole grains like oats in moderation. While they provide important nutrients and can be found in gluten-free verities, grains still have the potential to cause digestive issues and can contribute to weight gain and blood sugar imbalances when eaten in large amounts.

Compared to whole foods like vegetables, fruits and some healthy sources of fats, whole grains are not as nutrient-dense. Plan to have them in small amounts and as part of an otherwise healthy diet that’s high in fresh foods, protein and essential fats.

How to Buy and Cooks Oats When it comes to buying oats, you already learned to look for certified gluten-free oats to avoid gluten contamination. The other important things to look for are rolled or old-fashioned oats and no added sweeteners or flavours. Check the ingredients label carefully to make sure no flavouring, preservatives or chemical sweeteners are included. The sugar content should always be zero for pure oats.

Confused about all of the different kinds of oats available in grocery stores? No matter the kind you buy, all types start off as oat groats. Then they’re processed in different ways, which results in a variety of textures, uses and effects on digestion. Different types have roughly the same nutrient breakdown and health benefits, although “quick oats” are absorbed by the body more quickly and can spike blood sugar more rapidly than rolled or steel-cut oats.

As long as your oats are plain and free of sugar and chemicals (plus ideally certified gluten-free), any type makes a relatively good choice. Ideally, buy steel-cut or rolled oats. Although these take slightly longer to cook, they’re also more versatile in baking and recipes since they’re less processed and hold their texture.

Here’s a breakdown of the different types of oats: Steel-Cut Oats — When the whole oat groat is split into pieces. These have a chewy, nutty flavor and are also called Irish or Scottish oats. They have less of an impact on blood sugar than processed oats. Are steel-cut oats gluten-free? The same rule applies to steel-cut oats as regular oats. They should be gluten-free, but be sure to buy certified gluten-free oats if you have a sensitivity.

•

Rolled Oats — When groats are steamed to make them soft and then pressed between

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• •

• •

rollers and dried. They tend to cook quicker than steel-cut oats because they absorb water quickly but are still low on the glycaemic index.

Old-Fashioned Oats — The same as rolled oats but given a different name.

Instant or Quick Oats — When groats are pressed thinner than rolled oats and steamed longer so they cook more quickly. They’re cut into tiny pieces, which sometimes makes them look powdery. These are the kind that are usually pre-flavored and sugary, so check to make sure they’re plain.

Oat Flour — When oats are steamed, rolled, pressed and cut very finely to make a uniform powder/flour. This can raise blood sugar more quickly.

Oat Bran — Oat bran is made up of the outer shells of the seeds. It’s very high in fiber and usually eaten in small amounts. Is oat bran gluten-free? Yes, just like other types of oatmeal, oat bran does not contain gluten. However, like other types of oats, there’s still concern that oat bran may be contaminated with wheat, rye or barley during manufacturing.

Tips for Cooking Oats: You can cook oats in a few different ways, but the most popular way is to make them on the stovetop. If you’re short on time, you can also make overnight oatmeal, which takes little effort.

To make oats on the stove, bring one cup of water (or a milk of your choice, such as almond milk, coconut milk or raw goat milk) to a boil, then add a half cup of old-fashioned rolled oats.

Reduce the heat to medium, and sit them occasionally for about five to seven minutes or until they’re soft and have absorbed most of the water.

Looking for other ways to make oats? Let them sit overnight in water to soak, and then rinse them well and heat them for just one to two minutes. You can also use rolled oats in granola or oat flour in baked goods or in place of breadcrumbs. Also keep in mind that oats don’t even need to be cooked at all. Steaming and rolling them (which happens before they’re sold to customers) and soaking them does the job of making them edible. Muesli, for example, is made of uncooked oats.

Oat Recipes What can you do with gluten-free oatmeal at home? With everything from oat flour to diary-free oat milk now available in many grocery stores, there are loads of ways to incorporate oats into your diet. And don’t think that oats are limited to breakfast — you’d be surprised how many people enjoy “savory” oats or oat-based desserts that are low in sugar.

Here are several ways to start including gluten-free oats in your diet more often: Gluten-Free Oatmeal Recipe Pumpkin Pie Oatmeal Recipe Quinoa Banana Oat Pancakes Recipe Almond Butter Banana Protein Bars Recipe

History and Facts About Oats Oats have been eaten for thousands of years. In addition to providing important nutrients to growing populations, they’ve also historically been important for feeding livestock.

Evidence shows the wild oats first grew in the Fertile Crescent of the Near East centuries ago, although humans didn’t domesticate oats until the Bronze Age in Europe. For many years, oat

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grass was even used for medicinal purposes, including to help balance a women’s menstrual cycle, as an osteoporosis natural remedy and a home remedy for urinary tract infections.

Oats have many uses around the world beyond just being the base for a simple breakfast. For example, oat bread has been an important food for many cultures living in Europe for hundreds of years, especially the English, Irish and Scottish. The first oat bread factory was established in 1899 in Scotland. This staple food can still be found across Great Britain, as can oat flour products, oat porridge, and oats made into soil fertilizer or feed for horses and cattle.

Oats are also used in a variety of baked goods worldwide, including oatcakes, oatmeal cookies and oat bread. In the U.S., they’re available in popular granolas, too, although it’s better to make your own to avoid loads of sugar. Oats are even used in several different drinks across the world, from the brewed beer in England to oatmeal stout in Ireland. In Latin America, oats are used to make a popular cold “milk” drink called avena.

Oat Precautions/Side Effects (If Oats Are Gluten-Free, Why Do They Give Me a Stomach Ache?)

Even when someone doesn’t have a negative reaction to eating gluten, it’s possible that he or she might experience some symptoms when eating oats. These include gastrointestinal troubles, including bloating, cramping or diarrhea.

This might be caused by the high level of fiber found in oats. It is more likely to be a problem for people who aren’t used to eating high-fiber foods very often. With some time, these should go away. Oats (or other fiber-containing foods) should become better tolerated as your digestive system gets used to eating more bulky foods in a high-fiber diet.

Soaking oats overnight and drinking lots of water can also help get rid of digestive problems. Like all other whole grains, soaking oats helps reduce antinutrients and enzymes that can mess with nutrient absorption and digestion.

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Overnight Oats, the perfect on-the-go breakfast.

Overnight Oats are the easy, take with you and go wellness trend to get you out of the breakfast rut. (Goodbye sugary cereals!) Simply combine the oats and the other bits in a bowl or leftover peanut butter jar, cover with liquid – almond milk, coconut milk, Greek yoghurt, etc. – and soak in the fridge overnight. It practically makes itself!

Soaking overnight breaks down the phytic acid in oats, ensuring the nutrients are bioavailable without cooking. It’s like slow-cooking but without the heat. This makes the oats much easier to digest.

Plus, cooled starches contain higher levels of resistant starch which tend to act like dietary fibres and have similar health benefits: stabilises blood sugar, keeps you feeling fuller for longer and promotes gut-friendly bacteria. Learn more about resistant starches here. [https://draxe.com/resistant-starch/] Overnight oats are so easy to enjoy because they are versatile, convenient, healthy and totally delicious!

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Resistant Starch Foods that Support Blood Sugar & Weight Maintenance

By Rachael Link, MS, RD of www.draxe.com If you’re like most people, the word “starch” may conjure up images of guilty pleasures and high-calorie treats like pizza, pasta and donuts. It’s been drilled into our brains time and time again that starches are unhealthy and should be avoided at all costs if you’re looking to stay trim and achieve better health. Not all starch is created equally, however. Resistant starch, for example, is actually a beneficial type of starch that can have a multitude of positive effects on health.

In addition to aiding in everything from weight loss to blood sugar control, getting in your daily dose of resistant starch is also super simple. It’s naturally present in a variety of sources and may even be found in many of the foods that you already consume. Keep reading for everything you need to know about this nutritious type of starch and how you can add it to your diet.

What Is Resistant Starch?

So what is resistant starch, and how does it work? Resistant starch is a type of starch that isn’t completely broken down and absorbed in the stomach or small intestine. Instead, it passes through to the colon and is converted into short-chain fatty acids, which act as prebiotics to help feed the beneficial bacteria in the gut.

Because it’s processed and metabolized in a similar way as dietary fiber, it also boasts a similar

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set of health benefits. In fact, some research suggests that resistant starch could help stabilize blood sugar, support satiety and improve digestive health.

Not only that, but some also consider it keto-friendly and ideal for those on a low-carb diet because it passes through the body undigested without spiking blood sugar levels or throwing the body out of ketosis. Best of all, resistant starch is found in a variety of sources and can easily be incorporated into a well-balanced and healthy diet.

Resistant Starch Foods There are four common types of resistant starch foods that are found in the diet, including: (1) Type I: Found in the endosperm of whole grains, seeds and legumes Type II: Found in raw potatoes, green bananas and high-amylose maize starch Type III: Formed by a process called retrogradation through the cooling of cooked starches, such as potatoes or rice Type IV: Chemically modified resistant starch found in certain processed foods So which foods are rich in resistant starch, and how can you start adding them to your diet? Grab this handy resistant starch foods list and head to the grocery store to start stocking up on these gut-friendly ingredients.

1. Cooked and Cooled Potato When potatoes are cooked and then cooled, they undergo a process called retrogradation, resulting in a higher content of resistant starch. Although there is resistant starch in sweet potatoes and other tubers, white potatoes contain the highest amount. Other ingredients like raw potato starch are derived from potatoes and also contain resistant starch.

2. Cooked and Cooled Rice Resistant starch rice includes any type of rice that has been cooked and then cooled. Opt for brown rice over white rice to get the most bang for your buck in terms of vitamins, minerals and fiber content.

3. Legumes Legumes, such as beans, peas and lentils, are rich in resistant starch. Plus, they’re also high in protein and fiber to help improve heart health, maintain muscle mass and boost regularity.

4. Oats Oats are an excellent source of resistant starch, and they also contain beta-glucan, a type of soluble fiber that may be beneficial in the treatment of conditions like obesity and metabolic syndrome. (2) 5. Green Bananas Unripe bananas are jam-packed with resistant starch. Although not as sweet as fully ripe bananas, green bananas can be baked, boiled or added to smoothies for a hearty dose of resistant starch.

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6. Hi-Maize Flour This type of resistant starch-rich flour is made from corn and can be used to boost the fiber content of your favorite foods and baked goods. Simply swap out a bit of the regular flour for HiMaize flour and enjoy.

7. Other Starches Thanks to the process of retrogradation, other cooked and cooled starches can also contain resistant starch, such as resistant starch pasta. Select whole-grain varieties and pair with generous portions of veggies, protein foods and healthy fats to amp up the nutritional content of your meals.

Is Resistant Starch Healthy? Resistant Starch Benefits 1. Stabilizes Blood Sugar Sustaining high blood sugar can cause a long list of negative symptoms over time, ranging from unintentional weight loss all the way to kidney problems and nerve damage. Several studies have found that consuming resistant starch can help maintain normal blood sugar levels after meals and improve glycemic control to sidestep negative symptoms and reverse diabetes naturally. (3, 4) Resistant starch may also improve insulin sensitivity. Insulin is the hormone responsible for ushering glucose out of the bloodstream and into the cells where it can be used as fuel. When you eat lots of high-sugar foods, the amount of insulin in your bloodstream remains elevated, decreasing your body’s ability to use insulin effectively and resulting in a condition called insulin resistance. Consuming plenty of resistant starch, however, has been shown to enhance insulin sensitivity, allowing your body to utilize this hormone more efficiently to keep blood sugar levels under control. (5) 2. Promotes Weight Loss Resistant starch is believed to help boost weight loss in a few different ways. First of all, it’s lower in calories than regular starch, so you can eat the same amount but take in less calories, which can ultimately lead to weight loss.

Additionally, it can help promote satiety to ward off cravings and keep you feeling fuller for longer. One study published in the British Journal of Nutrition, for example, showed that consuming a supplement containing resistant starch led to a significant reduction in food intake compared to a placebo in healthy adults. (6) Other studies — including one out of the University of Toronto’s Department of Nutritional Sciences and published in the American Journal of Clinical Nutrition — have had similar findings, reporting that resistant starch could be beneficial in decreasing both appetite and intake to aid in weight loss. (7) 3. May Protect Against Colon Cancer Consuming resistant starch can have a powerful impact on the health of your gastrointestinal tract, especially when it comes to your colon. In fact, some studies even suggest that it could help block the growth and spread of colon cancer cells to keep your digestive system in tip-top shape.

According to a study published in the American Journal of Clinical Nutrition and conducted at

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the University of Würzburg’s Department of Medicine in Germany, consuming resistant starch modified the metabolism of certain bacteria in the colon to aid in cancer prevention. (8) Another in vitro model conducted at Georgia Health Sciences University’s Department of Biochemistry showed that butyric acid, one of the compounds formed by the breakdown of resistant starch, may be effective in reducing inflammation in the colon and blocking the growth of cancer cells. (9) Despite these promising results, though, it’s important to keep in mind that current research is limited to mostly test-tube and animal studies. More studies are still needed to evaluate the effects on cancer cells in humans.

4. Improves Digestive Health Your gut microbiome is made up of trillions of bacterial cells that play an integral role in just about every aspect of health and disease. Research shows that the beneficial bacteria in your gut could have a major impact on everything from immunity and weight control to mental health and beyond. (10, 11, 12) Resistant starch is converted into butyrate, a type of short-chain fatty acid that is used as the primary source of fuel by your good gut bacteria. In addition to enhancing the health of your gut microbiome, resistant starch may also improve digestive health and be beneficial in the treatment of conditions such as inflammatory bowel disease, Crohn’s and ulcerative colitis. (13) 5. Decreases Inflammation Although acute inflammation is considered a normal part of the immune response, sustaining chronic inflammation over long periods of time is

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believed to be involved in the development of chronic conditions, such as heart disease, cancer and diabetes.

(14) Some studies have found that resistant starch could effectively reduce inflammation. A recent 2018 study out of Iran, for example, showed that resistant starch supplementation significantly decreased several markers of inflammation in patients on hemodialysis over an eightweek period. (15) Not only could this help protect against chronic disease, but it may also reduce the risk of inflammatory-related conditions, such as rheumatoid arthritis and lupus.

Resistant Drawbacks

Starch

Although resistant starch does come with a number of health benefits, there are some drawbacks and potential side effects that need to be considered as well.

First of all, resistant starch supplements, such as Hi-Maize flour, are often lower in beneficial nutrients than whole food sources of resistant starch. Potato starch, for example, contains less of the calories and carbs in potatoes, but it also contains a lower amount of essential nutrients, vitamins and minerals found in the potato nutrition profile as well.

While it can definitely be beneficial to replace regular white flour with these resistant starch-rich alternatives, they shouldn’t be the primary source of resistant starch in your diet unless you’re following a low-carb diet. Instead, try to get the majority from whole food sources, which can provide a wealth of other nutrients as well.

Additionally, just as overdoing it on the fiber can come with some serious gastrointestinal consequences, it’s also not a good idea to load up on too much of this starch all at once.

Consuming high amounts can have a laxative effect in the body and can cause side effects such as abdominal pain, excessive flatulence and bloating. Therefore, it’s best to increase your intake slowly to assess your tolerance and keep consumption in moderation to avoid negative symptoms.

Resistant Starch vs. Fiber vs. Starch There’s a lot of confusion on the differences and similarities between resistant starch, fiber and starch, and for good reason. Despite having a good amount of overlap in the food sources, functions and benefits of these dietary components, there are some major differences that set these three apart.

Starting with the basics: What is starch, and is starch a carbohydrate? Starch is a type of carbohydrate made up of many units of sugar joined together by glycosidic bonds. It’s commonly found in starchy foods, such as peas, corn and potatoes, and is broken down directly into sugar when it enters the small intestine.

Resistant starches, on the other hand, are not digested in the small intestine and instead travel to the large intestine where they are converted into short-chain fatty acids. Because it resists digestion, resistant starch doesn’t cause blood sugar to increase the same way as regular starch and boasts a much longer list of health benefits. However, it’s found in many of the same sources, including foods like potatoes or rice that have undergone the retrogradation process to form resistant starch.

Fiber, meanwhile is another type of carbohydrate that is indigestible and comes with many of the same benefits. Much like resistant starch, fiber can promote gastrointestinal health, support weight loss, improve digestive health, and protect against chronic disease and colon cancer.

Include both as part of a healthy, well-rounded diet to reap the multitude of benefits that each has to offer.

Resistant Starch in Ayurveda and Traditional Chinese Medicine Although resistant starch is a term that’s been coined just within the last century, resistant starch foods have long been used in many forms of holistic medicine.

Traditional rice varieties commonly consumed on an Ayurvedic diet, such as basmati, contain a higher amount of resistant starch than heavily processed white rice. Other resistant starch foods, such as potatoes, also work well on an Ayurvedic diet and are believed to have grounding, sedative properties that can help satisfy the stomach and alkalize the body.

Similarly, in Traditional Chinese Medicine, rice is used to soothe and nourish the stomach, plus strengthen the spleen and relieve indigestion. Meanwhile, other resistant starch foods like oats

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are used to reduce blood pressure, decrease diarrhea and stop spontaneous sweating.

Resistant Starch Recipes and Uses It’s easy to start incorporating this type of starch into your daily diet. Start by cooking and cooling your favorite starchy foods and enjoy pasta, potato or cold rice salads as a tasty side dish to a nutritious main meal. You can also swap out meat from your diet a few times per week and try including legumes like beans or lentils for a healthy plant-based meal that’s high in resistant starch. Adding a sprinkle of oats to your morning smoothie is also a simple and delicious way to bump up the nutritional value of your breakfast as well.

Need a few more ideas to get you going? Here are a few simple and delicious resistant starch recipes that you can try at home: Overnight Oatmeal Breakfast Fry-Up with Green Bananas Black Bean Burger Date-Nut Oatmeal Bars Brown Rice Salad

History While it’s been long known that whole grains and legumes should be staple ingredients in a healthy, well-rounded diet, the concept of resistant starch is fairly new. In fact, the term “resistant starch” actually originated in the 1970s and is now considered to be one of the three main types of starch, along with rapidly digested starch and slowly digested starch.

The Commission of the European Communities, the organization responsible for policy-making for the European Union, began funding and supporting research on the subject. In 1996, a review entitled “Nutritional Implications of Resistant Starch” was published in Nutrition Research Reviews, setting an official resistant starch definition and describing the way that it works within the body.

In recent years, researchers have continued to find new benefits of this health-promoting compound, reporting that it can do everything from help stabilize blood sugar to promote digestive health and weight loss.

Precautions Although safe and beneficial when consumed in moderation, high amounts of resistant starch can cause digestive symptoms, such as abdominal pain, gas and bloating. To prevent negative side effects, it’s best to start with a low amount and increase your intake slowly. Additionally, be sure to keep intake in moderation and scale back if you experience any negative side effects.

Unless following a low-carb diet, it’s also recommended to skip the resistant starch supplement and opt for whole food sources instead. In addition to increasing your intake of this starch, incorporating these foods in your diet can also provide an array of important vitamins and minerals that are vital to health.

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Two Easy-to-Make Probiotic Drinks That Heal the Gut

By Anna Hunt – Waking Times As I’ve recently written an article, How to Turn Milk Into Healthy Probiotic Medicine, that discussed the body’s need for beneficial bacteria in order to maintain healthy gut flora. Yogurt is probably the most popular probiotic rich food, although making it at home does require precision and time. To add to the options of making yogurt or kefir, there are other probiotic recipes that are a bit simpler and do not require the use of dairy. This article will focus on two of my favorite probiotic drinks: kvass and Kombucha. Both have origins in Eastern Europe and Asia, are a simple to make, and are a low-calorie way to increase your daily probiotic intake.

Even if you don’t have time to prepare some of the more complicated probiotic foods, such as sauerkraut or pickles, or if you don’t want to consume dairy, you might find that preparing these two probiotic drinks is extremely easy and offers a great alternative to the more complicated recipes or expensive supplements.

Kvass Kvass is a fermented drink traditionally made out of beets and originating in Russia. You can make kvass out of fruits or a mix of fruits and veggies. Some combinations that work the best include: apple, pear and orange; beet and apple; beet and orange; carrot, pear and ginger; carrot and apple; and apple and fresh cranberries.

Tools – One quart-size jar with lid; and stirring spoon.

Ingredients – Washed and chopped fruits and veggies, enough to fill about 1/3 to 1/2 of the jar; 1 tablespoon of raw honey; and filtered water.

Process – Place fruits and veggies and raw honey into the jar, and then fill with filtered water, leaving about 1 inch of empty space at the top. You may want to stir a few times to evenly distribute the honey. Tighten the lid and set at room temperature. The kvass will take 3-5 days to ferment, depending on the temperature in your house and the type of fruits and veggies that you use. After 2-3 days, you will need to check the lid every day to ensure there’s pressure and you can’t push the center of the lid down. After 3-5 days of fermenting, you can open the jar and smell or taste the drink. It should be tangy, but not rancid. Store your kvass in the fridge for up to 7 days.

Resources: Kvass: History, Health Benefits, & Recipes for the Russian Bread Drink by Dan Woodske

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Kombucha Tea Kombucha tea is made from green, black or white tea that is fermented for at least one week with sugar and its fungal SCOBY culture. Kombucha has been consumed for over 2000 years all over the world and has been extensively studied and used medicinally in Russia, Germany, China and many other places. It is naturally carbonated and is purported to have a host of healing properties, including balancing the body’s pH and improving the beneficial bacteria profile. Kombucha is easy and very economical to make because it only requires you to purchase one kombucha mushroom, called SCOBY (symbiotic colony of bacteria and yeast), which can be bought online. The SCOBY will replicate itself every month so you can pass it on to friends. Even though kombucha tea is made using sweetened tea, most of the sugar ferments out, therefore very little remains in the finished drink.

Tools – Gallon size glass jar (or pitcher); and a coffee filter or thin cloth and a rubber band to fasten it to the jar.

Ingredients – Brewed green, black or white tea (use about 8-10 small tea bags per 1 gallon of water); 1 cup of organic raw sugar per 1 gallon of tea (do not use honey); a SCOBY culture; and a 1/2 cup of liquid from a previous batch or store bought kombucha.

Process – Start by preparing the sweet tea, and then let it cool to room temperature. Hot tea will kill your SCOBY. Pour your cooled tea into a glass jar, leaving over 1 inch of free space at the top. Then pour in 1/2 a cup of the liquid kombucha and gently place the SCOBY at the top.

Make sure your hands are clean when handling the SCOBY. It should float on top, but if it does not, let it sink and leave it alone. Cover the jar with cloth or coffee filter and fasten it with a rubber band. Leave the jar in a warm place in your kitchen – ideally 70-75 degrees Fahrenheit – and let sit for about 7 days. Try the kombucha by sliding in a straw under the SCOBY and taking a drink. It should taste tart but still slightly sweet. You can store in the refrigerator in jars with airtight lids for at least 2 weeks.

Resources: Organic Kombucha Scoby – Live Culture Kombucha Home Brew Kit Kombucha Tea by Pro Natura Kombucha Revolution: 75 Recipes for Homemade Brews, Fixers, Elixirs, and Mixers by Stephen Lee

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Best Butt Workouts — Great Butts Are Made, Not Born

By Chelsea Axe, DC, CSCS, courtesy of www.draxe.com Who doesn’t want a great booty? The answer is pretty much no one!

But as you test out different butt workouts in your quest for the perfect butt, you may find yourself wondering, “Am I wasting my time? Are great butts born or made?” The good news is this: even if you weren’t blessed with the genetic code for a perfect backside, you can tap into my targeted butt workouts found below to help build the best butt of your life, no matter what your age.

But first, let’s explore a little booty background. The butt muscles are technically the “glutes”, which include the gluteus maximus, gluteus medius and gluteus minimus muscles. They are all superimposed by a layer of fat. This large muscle group impacts everything from bending over and standing back up to maintaining correct posture. You can see why the butt muscles (or buttocks) are pretty important, since they allow us to sit upright without needing to rest our weight on our feet, as other four-legged animals do.

The glutes also play a vital role in stabilizing the pelvis, and weak glutes (sometimes associated with too much sitting) can result in decreased stabilization and control, setting you up for pain and injuries. In fact, many doctors and physical therapists focus on strengthening the glutes in order to improve lower body movement and even to reverse lower back pain. (1, 2)

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The 5 Best Butt Exercises Now that we have some understanding of the butt muscles’ purpose, let’s get back to the question, “Are great butts born or made?”

The truth is it’s a little bit of both!

Though there are surgical ways to improve the aesthetics of a flat butt, I never recommend surgery for this purpose. While many people — mostly females between the ages of 20 and 50 years old — wish to remodel their buttocks, the great news is that you can transform your backside without surgery. (3) The key? Adopt proven butt workouts that consist of gluteal-specific and leg workouts.

Combine that with a healthy, whole foodbased diet, and you’ll be on your way to a great butt that will last.

Don’t forget that having good posture and staying generally active are important for functionality and keeping your butt muscles looking good. There are many ways to stay fit and maintain a strong butt, back and legs, including doing exercises like: running/jogging, brisk walking, using an elliptical trainer, cycling or spin classes, dancing and weight-lifting. Even low-impact exercises like yoga, Barre or pilates can help to tone up your lower body. When it comes to running, walking, and using an elliptical, you’ll build your glutes most by walking uphill or adding resistence, which makes your butt muscles work harder. Below you’ll find more ideas for sneaking activity into your day.

What glute exercises lift your buttocks most?

Performing the butt exercises below three to four times per week is the best way to lift and tone your glutes.

1. Romanian Deadlift The deadlift is one of the best exercise for your glutes, but like all other exercises, it must be done with proper form to prevent injury.

First, choose a weight, either hand weights or a barbell, that’s slightly challenging but not

too heavy so you’re able to properly perform the exercise. Start with the barbells or hand weights in your hands just outside your thighs. Feet are hip distance apart. Knees are slightly bent. Hips are slightly tucked.

Starting at the top, lower the upper body while keeping the chest proud and sticking the butt back. Keep the back flat (do not hunch the back). Lower to about mid-shin or just below the knees, then slowly raise back to the standing upright position. Repeat 10– 20 times. As you get stronger, you can increase the weight, but be careful to not overdo it.

2. Sumo Squats Squats are definitely one of the best exercises to tighten the buttocks and thighs. To perform the sumo squat, stand with feet a little further than hip distance apart and toes pointed out at about 10 and 2 o’clock. You can do this with a hand weight, kettlebell or with no weight. In either case, hold your weight, or just your hands, in front of you at about chin level.

Make sure to keep good form by maintaining your upper body in an upright position.

Bend at the knees, pushing your butt back while squatting as if sitting in a chair, while holding your your hands or weight in front of you but close to the body. If you are able, squat to where your thighs are at a 90-degree angle to the floor, like a sumo wrestler. If not, just go about halfway. Over time, you will get stronger and be able to perform a deep squat.

If you choose to hold weight while performing this exercise, select a weight that provides a little challenge but doesn’t cause you to have poor form.

Advanced: Lift one knee as you stand up and out of the squatting position, alternating sides.

3. Hip Raises (Optional with Weight) I love this exercise because it has little to no

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impact yet packs a powerful glutebuilding result. It focuses on both the quads and hamstrings, helping to lift the butt!

With your feet hip distance apart, lie on the floor or a mat with your knees bent and feet flat on the floor. As you inhale, slowly lift yourself up into a bridge pushing the hips up toward the ceiling as you drive through the heels of your feet. Tighten the abs, glutes and hamstrings during the movement.

Lift your hips all the way up into a bridge as high as you can and hold for a five to 10 seconds. As you exhale, lower back down slowly.

Start with 10–12 repetitions, and work up to as many as 30.

Advanced: Place a weight or barbell across your lower abdomen.

4. Squat Jumps This move incorporates the traditional squat but with a jump to better engage the glutes, quads and calves. You’ll definitely feel the burn.

Start with your feet just hip distance apart with your toes slightly turned out to about 10 and 2 o’clock. Go into a low squat while taking your hands to the floor between the feet. Then jump up while reaching up toward the ceiling. When you land, take it back down to a low squat position with the hands on the floor. Repeat for 10–20 reps. For beginners, you can leave out the jump.

5. Donkey Kicks This exercise has long stood the test of time and activates those

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deep glute muscles. Get on all fours with your toes curled under, feet flexed and back flat. Pull the abs in to help maintain posture and alignment. Place your knees directly under your hips, and place your hands directly under your shoulders. Keep the legs about hip-distance apart.

Maintain a 90-degree bend in the right leg during the entire exercise.

Slowly begin taking the right heel up toward the ceiling, keeping the foot flexed. Lift the leg as high as you can go while maintaining your posture. Avoid arching your back, and keep the other leg in proper vertical alignment. Once lifted, hold for three seconds, then return the right knee to the mat and repeat for 12–30 reps on each side.

Advanced: Place a weight at the back of the knee and squeeze, holding on to the weight using your leg while lifting.

The Best Butt Exercises to Sneak Into Your Day 1. Take the Stairs While the elevator is convenient and sometimes gets you there faster, have you considered using the stairs wherever you go? Whenever I travel and stay at a hotel, I always take the stairs. By using your legs and your glutes with each step, you engage those muscles and most certainly raise your heart rate. Of course, going up the stairs provides the most benefits, but going down can also help by working different muscles.

2. Go for a Walk Walking is one of the best things you can do and something most people can manage to do every day. Your glutes will definitely reap the benefits of regular walking, as well as other muscles in the legs and core. I like to wear my GPS watch or other fitness tracker so I can track my distance and pace. It’s important to have good posture, and you can engage your abs and glutes while walking. With practice, you can walk a mile in 15 to 20 minutes.

3. Take Up Cycling or Do a Spin Class Spin workouts not only crank up your heart rate, but they tone and build the glute muscles, especially if you take it uphill. If you cycle outdoors, find areas where you can cycle uphill in the heaviest gear you can handle, and do hill repeats — meaning go up the hill, come back down and repeat. You can do them seated or standing, though standing is more difficult. Either way, if on a stationary bike at the gym or at home, you need to increase the tension on the gear to mimic a steep hill.

4. Sprint It Out Sprints are great to engage those glute muscles. Try incorporating an easy 10- to 15-minute warm-up jog followed by sprints — either on a track or flat road — into your routine. The sprints can be anywhere from 25 meters to 400 meters (a quarter mile), depending on your level of fitness. Just make sure you are warmed-up first.

5 Benefits of a Toned Butt and Strong Glutes 1. Reduce the Risk of Injury Studies show that weight-bearing exercises — including bodyweight exercises — improve the muscle function of the glutes and can reduce injury in athletes. One study shows the effects of

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strong glute muscles in swimmers verses nonswimmers, indicating that the swimmers with the stronger gluteal muscles enjoyed a lower risk of injury. (4, 5) 2. Improved Athletic Performance Because the glutes are responsible for helping our bodies move faster, slow down, change direction and create explosive jumping moves, strong glute muscles are critical in most sports. But you can’t just rely on squats to built strong glutes. Instead, you need to stimulate your backside muscles in different ways.

Sprinting is one of the most effective exercises for simulating the glutes and activates 234 percent more of the gluteus maximus muscle than a vertical jump. Athletes with strong glutes are faster, more efficient and explosive in their movements compared to athletes with weaker glutes. (6) 3. Better Support for the Back Research shows that stronger gluteal muscles can help prevent back injury and back pain. Strengthening your glutes can greatly decrease the risk of back pain, too. Some of the exercises mentioned, such as the deadlift and squat, ultimately take some of the pressure off your lower back. (7) 4. Less Knee, Hamstring and Groin Injuries Developing strong glutes not only helps prevent back injury and pain, but it can also lower your risk for injury in the knees, hamstring and groin areas. By strengthening your weak glutes, you help improve hip alignment, which could improve knee pain, too. In fact, many butt workouts are also effective knee strengthening exercises. Runners notoriously suffer from patellar knee pain due to hips overcompensating for weak glutes. Furthermore, weak glutes may also contribute to pulled muscles in your hamstring or groin.

5. Nicer Visual Appearance with the Reduction in Cellulite I have shared a lot of information about cellulite reduction, including the benefits of dry brushing. Usually fluid retention, lack of circulation, weak collagen structure and increased body fat result in the annoying cellulite that most often shows up in spots like the legs, butt, stomach and back of the arms.

Naturally, butt exercises, leg exercises and a smart whole foods-based diet help decrease body fat, which can reduce the appearance of cellulite on the skin. Burst training exercises, similar to interval training, HIIT workouts and Tabata workouts, are great routines that you can add to your butt-lifting program and also work as natural remedies for cellulite.

Two Glute/Butt Workout Routines Below are examples of booty workouts that include a series of exercises to make your bum bigger and rounder. Perform each exercise for 45–60 seconds, with a 15-second break between each exercise. For beginners, perform two rounds; for advanced exercisers, perform three to four rounds. Take a 60second break between each round. Aim to complete this series of butt exercises three to four times per week.

Butt Workout #1: • Start by gently warming up with some dynamic exercises. You can activate your glute muscles before a workout by doing straight leg circles, holding a wide squat, and standing on one leg while you draw your belly in and stand up straight. You may also want to loosen up the leg muscles by foam rolling for 1–2 minutes.

• Perform each of the following exercises: sumo squat, Romanian deadlift, single leg hip raises (repeat on each side), squat jumps, donkey kick (repeat on each side).

• (Optional) After you complete your booty workout, you may want to do 20–30 minutes of cardio. It’s usually more

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•

effective to do exercises first and cardio second, although this is also a matter of preference.

Doing cardio first might tire out your legs/butt, decreasing your effort during your butt exercises. Another option is to do a little cardio first, do your butt workout, and then do a little cardio after (try different ways of mixing it up to keep your workout fun and your heart rate up).

Butt Workout #2: Start by gently warming up.

In addition to the butt exercises from workout #1, try subbing in some of these other butt exercises into your glute workouts: glute bridges, leg bridges with an exercise ball, fire hydrants, “rainbow kicks,” curtsy lunges, weighted lunges, planks with straight leg lifts, wall sits using an exercise ball, pilates swimming exercise on your stomach (also called “supermans”) and clam shells.

Butt Workout Precautions If you’re a beginner, never use added weights when performing glute exercises without the supervision of a fitness professional. If you have a heart condition or are taking medication, please consult with your physician before engaging in any new exercise program.

Final Thoughts on Butt Workouts Having a great butt is partially genetic, but science-backed exercises can help whip your butt muscles into shape regardless of your genes. In addition, there are many reasons to strengthen your butt that span far beyond beauty. Weak gluteal muscles can actually lead to chronic low back pain and even knee pain and injury. Butt workouts help strengthen your entire kinetic chain, diminish the appearance of cellulite and reduce your risk of injury, so remember to keep the following in mind:

•

What exercises lift your buttocks? The five best butt workouts are Romanian deadlifts, sumo

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• • •

squats, hip raises, squat jumps and donkey kicks.

Four other glute workouts you can sneak into your day include: taking the stairs, taking a walk, taking up cycling, or trying a spin class and sprinting.

The benefits of a toned butt and strong glutes include reducing the risk of injury, better athletic performance, improved support for the back, enhanced appearance and reduced cellulite.

It’s ideal to perform a glute workout routine three to four times per week. Combine several of the best exercise for your glutes to create a powerful butt workout, completing each exercise for 45–60 seconds, with a 15-second break between each exercise.

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Photo by Brett Hondow on Pixabay

By India Horner– Sourced from Greenpop

The world now consumes approximately 80 billion pieces of clothing every year. This is 400% more than the amount we consumed just two decades ago. The fashion industry is now the second largest polluter in the world after the oil industry, accounting for 10% of global carbon emissions. As a global community, we must ask ourselves, are we consuming clothes in a conscious and sustainable manner?

During the current period of environmental crisis, we must become conscious of our clothing choices. Hence, the first step involves building awareness about the fashion industry and its destructive methods of production, manufacturing and exportation. Only once we are properly informed about where our clothes come from, can we reconsider certain aspects of our clothing.

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A History of Fashion As a global community, we are plagued by a phenomenon known as ‘fast fashion’. This is a contemporary term that describes the rapid increase in both supply and demand for cheaply manufactured clothing. This philosophy of clothing production has been adopted by large retailers across the globe, such as Zara and Primark. Currently, the textile industry is driven by the consumer’s demand for new and trendy items of clothing, whilst a century ago, clothing would have been produced on a local scale, and for practical purposes.

Essentially, this sensation causes us to do three things: 1. Dislike and therefore dismiss clothes that have fallen out of trend 2. Incessantly buy new clothes, whether we need them or not 3. Choose clothes made from cheap materials by brands that are not conscious of their environmental effects Therefore, one might say that this global trend is leading to an insatiable demand for clothing.

The Unconscious Environmental Damage In turn, the global fashion industry creates infinite harmful effects on the environment. However, the most pressing issues concerning the production and manufacturing of our clothes are the direct consequences it has on the global water system.

Take a look…

1) Water consumption Shockingly, a recent report demonstrates that in 2015, the fashion industry consumed around 79 billion cubic meters of water. This is enough to fill 32 million Olympic-size swimming pools.

Woah. What’s worse, this figure is estimated to increase by 50% by 2030. However, water is crucial for the dyeing and finishing processes of our garments.

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It can take up to 2720 litres of water to make a simple T-shirt. That is absurd. Whilst cotton is a fabric favourite for T-shirts, it also needs vast quantities of water to grow. According to research conducted by the Water Footprint Network, in order to produce 1kg of cotton in India, at least 22,000 litres of water are required. This generates mass pressure on this valuable resource and has dire social and ecological consequences for developing countries. Furthermore, the Guardian claims that more than 100 million people in India do not have access to safe drinking water.

Hence, it is crucial that we reconsider our demand for such an environmentally damaging fabric.

If it were up to me, I would live in linen jumpsuits and floaty dresses, sort of Mamma Mia inspired….If you know, you know. But, that seems more like a fantasy given that I live in London, the rain centre of the universe.

What can we do about it?

Although you may not believe it, its actually easy peasy. Simply choose fibres with low water consumption. If you like linen, *cough cough like me* you’re in luck. Recycled fibres are also a good choice.

2) Water pollution Many of the countries that produce our clothing garments experience high levels of untreated toxic wastewater. Unfortunately, textile factories are dumping this wastewater directly into local rivers. More so, this wastewater contains toxic substances such as lead, mercury, and arsenic. As you may know, these extremely harmful substances can have a devastating effect on marine life, as well as on the people living near these rivers. An example of this type of pollution is showcased in the 2016 documentary River Blue, which examines the destruction of our rivers and its effects on humanity. Eventually, the contamination will infiltrate the regional water system, and then the global water system.

What can we do about it?

Firstly, choose clothes that are made locally, and out of organic and natural fibres. I promise you, this is something that I have begun to do, and it has changed the way I purchase clothes now.

Doing so, you support local businesses, and you are purchasing items of clothing are made with a loving hand. Often no two pieces are exactly the same and have intricate detailing. I’ll have you know that local purchases can also reduce extensive pollution in developing countries. So, purchasing local allows you to feel conscious and guilt-free about your clothing choices. What’s not to love?

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3) Washing pollution Washing. Everyone hates washing. But, the environment also hates washing. Every time we wash a garment made out of synthetic materials, such as polyester or nylon, around 2,000 microfibres are released into the water. Eventually, they will spread through the water system, ending up in our rivers and oceans. When marine species eat the microfibres, that include teeny tiny pieces of plastic, it can fill their stomachs. Devastatingly, the microfibres never dissolve and some of the fibres even bind to harmful chemical pollutants, making them toxic. This process can lead to an increased rate of bioaccumulation in marine species. For those of you who aren’t scientists, or who didn’t make it past matric biology, like me, I’ll explain. Bioaccumulation is when a harmful chemical substance or pesticide, is absorbed by an organism at a faster rate than it can be excreted.

Essentially, our anthropogenic chemical production and accumulation can have dramatic effects on a species. For instance, in South Africa, it can be witnessed in the Humpback dolphins. This type of dolphin is classified as South Africa’s most vulnerable and endangered dolphin, as they receive large amounts of toxins in their systems. Unfortunately, their preference to live close to shore, and eat fish from rivers makes them vulnerable and more susceptible to our pollution.

Fish that live in such habitats have already experienced the accumulation of chemicals, hence spreading chemicals on to the dolphins. Eventually, female dolphins create milk for their calves, which will be saturated with toxins. And so, unknowingly, mothers are putting the lives of their calves at risk.

So, we have basically introduced a system that injects plastic into our oceans, our marine life and eventually our own bodies. Yikes.

Right. So we’re not saying that you can’t buy any more synthetic rainbow coloured yoga leggings, or wash them after your sweaty Monday morning Bikram class. But you should try to be conscious as to what material they are made from and how often you are washing these synthetic materials.

What can we do about it?

Again, select clothing garments made from natural fibres. Only wash clothes when really necessary, or when it’s really really unbearably smelly. Then, when washing, choose low temperatures such as 30/40 degrees celcius.

In addition, textile waste is an ever growing issue. As clothing preferences change with every season and styles fade within days, clothing has essentially become disposable. Americans throw away around 13 million tons of textiles, which constitutes about 85% of their clothes, each year.

Many synthetic fibres are plastic fibres, and are non-biodegradable. Therefore, we have created a huge ferris wheel of clothing waste accumulation, that doesn’t seem to be slowing.

So instead, let’s consciously try to buy less, buy better quality and wash less. Simple as.

Don’t Freak Out I can understand that all of this information is a tad overwhelming. Now you are worried that every time you wash your clothes, a turtle’s stomach will be filled with micro-plastic. But, as a global community, we still have the power to make simple, daily changes in order to reduce our environmental damage.

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Here’s a bit of inspiration….

Shop second-hand This is the easiest tip, hence why it is the first one. I am truly obsessed with second-hand shops.

It’s cheap, supports environmental sustainability and reduces textile waste. More so, it reduces manufacturing demands. In addition, second-hand shopping can also be applied to furniture, and other items too. For example, there is a new recycling establishment, ReTuna Återbruksgalleria, in Eskilstuna, Sweden. Interestingly, this facility is a combination of a recycling centre and a shopping mall. It seems noteworthy to add that customers can donate items that they no longer use, whilst also shopping for something new. Shopping second-hand is my idea of fun! It can lead you to vintage silk scarves, groovy 70s flares or some funky statement earrings. What’s not to love? Lisa Williams agrees.

Buy locally Like with fruit and veg, you can reduce large quantities of polluting gases when you buy from local stores in your home-town. Firstly, it saves transport and shipping fuel. Secondly, it promotes the growth of local businesses, which discourages the desire to purchase from large chain stores that are less sustainable. More so, by supporting these local businesses, you’re supporting fairtrade practices and strengthening local communities and livelihoods. On another note, it makes you a more conscious consumer, as local businesses are also more likely to consider their effects on the planet, and how they treat their workers. If you’re still stuck as how to find well made, ethical clothing pieces, look no further. Technology can consciously help you make smart AND ethical choices. My favourite new app, Good On You rates mainstream brands based on information available to the public. It rates brands from 1-5 on certain aspects of their sustainability and ethics, such as how it handles the people within the labour force, animals

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Take care when selecting your fabrics As I hope to convert you into a conscious clothing consumer, it is vital to look at the label on your potential purchase. This is because different materials have different impacts on the environment.

1. Synthetic fibres (polyester, acrylic, nylon) are used in the majority of our clothes. Not only are they made from fossil fuel, but are produced in countries that force people to work in horrific conditions. According to James Conca from FORBES, “Cheap synthetic fibres also emit gases like N2O, which is 300 times more damaging than CO2.”

2. Cotton. Although cotton is a natural fibre, it is also a very environmentally damaging crop.

Shockingly, in developing countries approximately 20,000 people die of cancer and miscarriages due to the chemicals sprayed on cotton, according to the World Health Organisation. On the contrary, organic cotton is made without any pesticides and chemicals. Generally speaking, clothing made from organic cotton is also fair-trade, where workers aren’t exposed to harmful chemicals.

3. Instead, go for this natural fibre: Linen. Luckily this has become my personal eco-friendly favourite recently, and for many reasons. Firstly, it is a plant-based fabric made from flax.

Amazingly, it can be grown on rough terrain, that is usually unsuitable for food production.

Secondly, it is extremely durable. Lastly, whilst I’m living under the heat of the South African sun, I’m grateful to have found a fabric that is breathable, lightweight, absorbent, moth-resistant and cool… must I go on? Just one last thing, in terms of sustainability, it’s cultivation requires far less water and chemicals than cotton and it’s biodegradable. I think I’ve found the winner of the conscious consumer fabric award.

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Donate your old clothes.

Whether this involves giving items of clothing to your younger sister, or to your little cousin. Even bringing your old clothes to a second-hand shop, potentially enables your unloved pieces to become someone else’s treasures. Simply by extending the life of clothes by three months of use per item, could lead to a 5-10% reduction in carbon, water and waste footprints. Amazing, don’t you think? However, I have to give you a brief word of caution when it comes to donating clothes. A survey carried out by the ‘The ABC’s War on Waste’, found that out of 36,700 participants, 82% of respondents had donated clothes to charity. However, only 53% had actually purchased an item of secondhand clothing. Therefore, this survey demonstrates that supply is overtaking demand, and so charity shops are slowly but surely become our dumping ground for cheap, low-quality clothing. In which case, instead of bringing ALL your old clothes to the charity shop, see the next tip.

Buy less and mend clothes.

Why not DIY any clothes that you no longer wear? Perhaps use frayed T-shirts as cleaning rags and old beach towels can be used for dog blankets. Seeing as they chew everything anyway.

Well, that’s a wrap. You know, like a nice, cosy locally-made linen wrap top.

Happy sustainable shopping!

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*2018-2019 COMPASSIONATE NO ANIMAL-TESTING PRODUCT GUIDE*

2018-2019

COMPASSIONATE NO ANIMAL-TESTING

PRODUCT GUIDE South Africa

Intro edition

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Avoid Dreaded Litterbox Issues in 5 Simple Steps

Photo by Dương Nhân from Pexels

Written by Dr. Karen Shaw Becker Many novice kitten parents have lots of questions about how to give their furry little charges the best start in life, and one of those questions is often, "How do I teach my new kitty to use a litterbox?”

Most kittens at about 4 weeks can use a litterbox as long as the walls of the box are low enough that she can hop in and out on her own.

It's usually this simple: after she eats, put her in the box, and let nature take its course. It may take a few tries, but she should catch on quickly and begin seeking out the box on her own.

The good news is kittens don't really need much training to use their box, because the adorable, fluffy little things seem to just naturally understand where to do their tiny business. With that said, there are some things you can do to avoid those dreaded litterbox issues so many cat parents deal with, and ensure your kitten develops polite potty manners now and for the rest of her nine lives.

No. 1 — Let Your Kitten Choose His Litter Cats, including tiny ones, have individual preferences that extend to the type of litter they favor.

Studies on the types of litter cats prefer show they're quite choosy about particle size. The cat's

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evolutionary substrate, for potty purposes, is sand. When kitties started living indoors, clay litter came along and most cats were okay with it. But clay has its own issues, as do cornand wheat-based litters.

These days, there's a mind-boggling selection of organic and natural types of litters on the market, but many of them feature big particle sizes, which don't appeal to most cats. Kitties also don't like synthetic scents or odor control additives in their litter.

The litter I use for my own cats is our own Biocharged Kitty Litter made with organic biochar. Biochar has a large surface area and is a recalcitrant, which means the charcoal itself holds onto things such as water and smells. This litter also has excellent clumping properties, which means it lasts longer and there's less total wetness and mess. It's also 100 percent biodegradable and compostable. And it's entirely fragrance-free, because the carbon helps to lock in odors.

You can discover your kitty's litter preference by buying the smallest amount available of several kinds of litter, and several inexpensive plastic litter pans. Place the pans with different litters (about 4 inches deep per pan) side by side and see which gets used most often. Once he's made his decision, consider donating the unchosen litter and (cleaned) litter pans to a local shelter or cat rescue.

insuring your kitty uses it (and only it). She should be able to comfortably get in and out of the box, and it should be large enough for her to turn around inside.

A box with high sides may seem like a good idea if kitty is a litter-kicker, and that's fine as long as no matter her age or physical condition, she can easily get in and out of it. If yours is a multi-cat household, remember the rule for the number of litterboxes needed: one for each cat, plus one extra.

Also, since almost all boxes are plastic, you should plan to replace your litterbox at regular intervals, because while plastic boxes are inexpensive, lightweight and easy to clean, there are downsides, including the fact that they get scratched up.

When kitty digs down through the litter to cover her pee or poop, her sharp claws scrape the bottom and sides of the box.

After a while, these nicks and scuffs attract germs and odor that can remain even after you disinfect the box. It's a good idea after cleanings to check your litterbox for scratched or abraded plastic. Budgeting for a new box each year is a good idea.

No. 2 — Select the Perfect Litterbox While most cats are less picky about the actual box than the litter it holds, some do balk at covered boxes. The good news is that if you purchase a box with a cover, you can simply keep the lid off if it seems to be a problem for your kitten.

Your best choice in a litterbox is one that is easy for you to keep scrupulously clean, since box cleanliness is a critical component in

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No. 3 — Find the Best Location for the Litterbox Cats evolved as both predator and prey for larger animals, which is why they feel most vulnerable when eating and eliminating. For this reason, you'll want to select a location for the litterbox that is somewhat out of the way, in a non-high traffic area of your home, and away from noisy household machinery and appliances. Choose a warm location in the house rather than the basement or garage.

And make sure the box isn't too close to kitty's food or water bowls.

These days, many cat parents who have guest or extra bathrooms that don't get used very often keep their boxes in the bathtub, which helps contain the litter, and makes clean-ups easier. If kitty has no problem getting into and out of both the tub and his box, this might be a good idea for your household as well.

No. 4 — Keep the Litterbox Meticulously Clean Cats, from the tiniest kittens to the geriatric set, are fastidious creatures. Since your new feline BFF can neither scoop nor scour her own litterbox, she depends on you to keep it up to her cleanliness standards.

It's important to note that many kitties, particularly as they get older, can develop an aversion to a less-than-pristine litterbox.

Especially if you use unscented litter, you must be disciplined about scooping the box.

This means twice a day scooping of all poop and urine clumps.

After scooping, I also recommend removing any litter stuck to the sides or bottom of the box with a damp paper towel. Dry the area thoroughly with another paper towel before scooping dry litter back over it. Keeping the sides and floor of the box clean and dry may help extend the time between full box cleanouts.

Photo by Alice Castro from Pexels

Dispose of all used litter and clean the box as often as necessary, but definitely every two weeks, minimum. It's important to wash the container thoroughly to remove as much odor as possible so that your kitty doesn't become unwilling to use her box due to a lingering smell.

Wash the box with plain hot water. If you use soap, choose a natural, fragrance-free variety.

Avoid any cleaning product that is scented or contains potential toxins. As I mentioned earlier, plastic litterboxes should be replaced every year or two. The secret to controlling cat box odor, for the benefit of all family members, including your kitty, is to keep the litterbox in pristine condition.

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No. 5 — Never Punish Your Kitten (or Adult Cat) for Missing the Litterbox If your kitten is a little slow getting the hang of his litterbox, if you catch him about to eliminate elsewhere, gently scoop him up and put him in his box. If you find a mess he left behind, simply clean it up using these tips.

Please don't raise your voice, yell, handle him roughly or rub his face in his accident. You'll just frighten the little guy, and he won't make the connection between his mistake and your behaviour. All he'll take away from being yelled at or roughly handled is that he should fear you.

At some point in their lives, many cats develop issues using the litterbox. Try to keep that fact in mind as your kitten matures and throughout his life, with the understanding that it will be up to you to find and resolve the cause.

Photo by Min An from Pexels

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Written by Dr. Karen Shaw Becker

If you have a dog in the family, make no mistake, at some point there will be dog vomit. Perhaps you've already had the pleasure. It may happen outside, or it may happen indoors. It may happen without warning, or it may happen after Princess makes a few tell-tale coughing or gagging sounds.

The reason I'm discussing this lovely topic today is because many pet parents aren't exactly sure what's happening when something suddenly flies out of their dog's mouth. For example, did you know there's a difference between vomiting and regurgitating? Having this information can be extremely helpful in determining whether you should call your veterinarian, and what to tell him or her at your appointment.

Since your dog isn't likely to agree to a repeat performance at the vet's office, knowing what he was doing before you get there is beneficial in diagnosing the problem. And if you can manage it, take a video of the event and bring it with you to your appointment. It may seem weird, but it can actually help your vet arrive at a solid diagnosis in much less time than it might otherwise take.

Vomiting Versus Regurgitation Most veterinarians, when presented with the "vomiting pet," first have to determine whether the animal is actually vomiting or is instead regurgitating. Deciding which is happening is very important, because the problems have different causes and different treatment approaches.

If your dog is about to vomit, he feels nauseous. His abdominal walls are beginning to contract.

He may drip or drool saliva or begin licking his lips right before he retches. Often there's a Conscious Life Magazine

heaving motion in which his abdominal muscles begin to contract several times before he actually empties the contents of his stomach onto your floor.

Per PetMD, vomiting involves "the forceful ejection of stomach and upper abdominal contents."

Further, vomit contains "yellow bile or partially digested dog food," and "usually smells sour and involves heaving."1 If your dog regurgitates, chances are he'll simply open his mouth and out will come part of the undigested food he just swallowed or the water he just drank. Regurgitus (an actual word) originates from either the esophagus or the pharynx (the back of the throat), which is why sometimes it's shaped like a tube. It's typically a mixture of food, saliva and sometimes mucus — but not bile. There's usually no warning with regurgitation — for your dog or for you. It's passive, whereas vomiting is an active process.

As if two varieties weren't plenty, a third variety of spew involves expectorating. If your dog coughs, either once or several times, and then produces a blob of mucus, she is expectorating, which is very different from regurgitating or vomiting. The key with expectoration is that there's always a cough involved.

Types of Dog Vomit PetMD lists three varieties of dog vomit

Granular

Chunky

Liquid

Often food-related

Often food-related

Not food-related

Somewhat liquid

Can see food pieces

Can be foamy or slimy

Granules look like coffee grounds

Food hasn't bee digested

May be yellow or clear

May see blood

Happens soon after eating

Can be confused with kennel cough symptoms

Partially digested food

Dog ate quickly or ran after eating

Causes of Vomiting One of the most common reasons dogs vomit is dietary indiscretion, otherwise known as dumpster diving or ingesting non-food items like toys, socks, sticks, rocks, etc. Dogs who've been eating the same food for long periods may throw up if a sudden switch is made to their diet.

If your dog eats something potentially toxic, like a poisonous plant or medication or chocolate, he may vomit, and in fact, in this case it could save his life.

Dogs who eat too fast tend to throw up more often than average, and so do dogs who are allowed to exercise vigorously right after a meal. It's important not to let your dog engage in strenuous exercise or play for an hour after eating, to avoid not only vomiting, but the much

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more serious problem of bloat (gastric dilatation volvulus).

Some dogs develop motion sickness, which can cause vomiting, as can extreme fear or anxiety, which is a much more serious problem than people realize. Grass-eating, which many dogs seem to do when they have an upset stomach, can trigger vomiting. They know instinctively that eating grass will make them throw up and throwing up will make them feel better.

Other, potentially very serious reasons a dog vomits include a blockage in the stomach or intestines; inflammatory bowel disease (IBD); a disease of the kidneys, liver or pancreas; a middle ear problem; meningitis; or a brain tumor.

If your dog very occasionally throws up and you can identify the cause as eating too fast or eating something she shouldn't have (that isn't potentially toxic), as long as she's otherwise healthy, there's no need to panic. If she starts eating what she just threw up, it's most likely a case of vomiting due to eating too fast, and it's fine (if gross) to let her do this.

However, anything outside this scenario — such as frequent vomiting or vomiting accompanied by other symptoms like loss of appetite or lethargy — should prompt a visit to your veterinarian.

Causes of Regurgitation Unfortunately, regurgitation in dogs can be a sign of a serious underlying disorder. A disease of the esophagus is the most common cause and is either the result of an obstruction or a motility problem. The esophagus can be obstructed by a foreign body, stricture, vascular abnormality, or less commonly, a tumor.

Motility disorders or problems with the muscle contractions of the esophagus can be either congenital or acquired. An acquired motility disorder can be caused by esophagitis (inflammation of the esophagus), hypoadrenocorticism (Addison's disease), lead toxicity, organophosphate toxicity, myasthenia gravis (a neuromuscular disorder) and possibly hypothyroidism. A condition called megaesophagus also causes regurgitation.

Though uncommon, regurgitation can also be caused by pharyngeal dysphagia, which is a swallowing disorder. Dogs with this condition can have difficulty or pain when swallowing, causing them to cough or gag when they try to swallow. Pharyngeal dysphagia can be the result of a neuromuscular disorder, a tumor on the pharynx, an anatomic abnormality or trauma.

As you can see, vomiting and regurgitation are actually very different problems. The reasons a dog vomits are wide-ranging but are much different than the reasons he regurgitates.

In an otherwise healthy pet, the tendency to vomit is usually tied to the diet, dietary indiscretion, possibly a toxin or foreign body, or a developing condition like inflammatory bowel disease. Regurgitation happens for reasons unrelated to the diet or the health of the lower gastrointestinal (GI) tract.

The diagnosis and treatment of the two problems are quite different as well, which is why it'simportant to recognize one from the other and pass on your observations to your veterinarian so he or she can take the appropriate action.

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Dear Reader, Because of animal lovers like you, Humane Society International is working around the clock to fight the gruesome dog meat industry – to end it for good.

We’ve slammed the doors permanently on nine dog meat farms in South Korea and rescued more than 900 dogs. Not only that, but we’re lobbying hard for better laws throughout Asia to fight the cruelty, transition farmers out of the business of cruelty, and so much more.

Here is one transformation that we can't stop smiling about. Sophie was rescued just this year from a horrible life on a dog meat farm. Now, she is running free and playing in the grass, surrounded by the love of her forever family:

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This kind of ending never gets old, but so many other dogs still need you.

You can make a difference for dogs caught up in this brutal industry: Sign the dog meat pledge today.

With you by our side, we're committed to this huge fight against the dog meat trade. We’re closing farms and rescuing the animals; we’re raising public and political awareness of the cruelty involved; and we’re growing substantial support for a phase out and ban of South Korea’s dog meat farms. Become a part of the global campaign to end the dog meat trade—sign your name right now.

Thank you, for protecting animals from cruelty all across the globe.

Sincerely, Kitty Block President Humane Society International

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Welcome To The Angel Connection School of Africa The Angel Connection School of Africa, established as a non-profit organisation, for the highest good of all, will incorporate all forms of Spirituality continuing with the basic teachings of Angels, Ascension, Atlantis etc. which we all know to be Universal.

The teachings of various modalities will however, be enhanced by adding the specific requirements of our culture and ethnicity, whilst retaining flexibility.

The mission statement of the school is:“To Light up Africa so that Africa can Light up the World”

A Letter From The School Principal – Margi McAlpine

Angel Connection Day

Meditations

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The Buddhist Retreat Centre, where people of all religions, and none, come to experience peace and tranquility.

How to Retreat The Buddhist Retreat Centre offers various types of retreats, ranging from those investigating Buddhist thought and philosophy, through to practice retreats where the emphasis is on meditation; as well as retreats featuring bird watching, cookery, drumming, pottery and photography. At first glance the latter might appear to be unrelated to Buddhism but even these retreats will contain some element of meditation, of mindful awareness, refracting the chosen subject matter through a Buddhist lens.

People from all walks of life come to these retreats with a variety of motivations and expectations. Perhaps they want to deepen their meditation practice, to take some time out from a hectic working life; to reflect on a tense domestic situation; to consider the trajectory of their lives; to make a decision about a way forward. Maybe they just want to learn how to take a good photograph. Each person will have a different reason for going on a retreat. Different paths will have led them to this place.

We all need to make an appointment with ourselves from time to time. To re-connect with who we are; to maintain balance; to recharge exhausted batteries. To make time to go on a retreat is a necessary and healthy step for anyone.

General Information The Centre has been established on an exquisite 125-hectare country estate near the village of Ixopo, KwaZuluNatal 90 kilometers south of Pietermaritzburg, one and a half hours’ drive from Durban.

Set in hilly grasslands amongst dams, indigenous bush and forests, it overlooks one of the great valleys in the Umkomaas river system. CNN featured the BRC as one of the ten finest retreat centres in the world. It was awarded Natural Heritage status by President Nelson Mandela in recognition of its success in establishing indigenous vegetation on the property and providing habitats for wildlife to return, including the endangered Blue Swallow. It is a birder’s paradise with more 160 species recorded.

Walks lead to many interesting sites and viewpoints on the property, including evidence that Bushman lived there and Voortrekkers and Settlers passed through. In 2000, the BRC facilitated the founding of Woza Moya, the community-based NGO, located in Ufafa valley. It continues to support the organisation in a variety of ways.

MAR-APR 2017

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Accommodation Fifty retreatants can be accommodated in single and twin-bedded rooms, en-suite cottages and thatched chalets overlooking the secluded valleys on the property – a short distance away from the dining room, office, library, studio and meditation hall.

The Centre is justly famous for its fine lacto-ovo vegetarian cuisine which is featured in its own bestselling recipe books, Quiet Food, The Cake the Buddha Ate and Plentiful: The Big Book Of Buddha Food. The BRC menu includes organically grown vegetables and farm-baked bread.

Observances The Retreat Centre offers a tranquil environment for the study and practice of philosophy, psychology, meditation and the arts associated with Buddhist culture. The Centre therefore encourages adherence to traditional Buddhist moral principles during retreats, such as respect for all forms of life and abstinence from alcoholic drinks and hallucinogenic drugs. Noble Silence is maintained from the last meditation at night until the first session after breakfast in the morning.

During some retreats, Noble Silence is maintained throughout. Pets are not allowed at the Centre. Only some retreats are suitable for children: please check with the Administrator.

Forthcoming Retreats: For full details of each retreat please go to the website page: http://www.brcixopo.co.za/retreats/detailed-list-ofretreats.html

Email: brcixopo@futurenet.co.za Tel: +27(0)39 834 1863 or 0878091687 Mobile: 082 579 3037 www.brcixopo.co.za

MAR-APR 2017

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Reconnect with Spirit

Rediscover your Life Force Restore Balance

PSYCHIC MEDIUM As a Psychic Medium, I am able to connect with spirit guides, where I receive messages about a clients past, present and future. These messages may be beneficial to help bring clarity

on their lives and where be leading.

Many of the messages have received for my have been healing on levels.

it may that I clients many

REIKI A quantity that is almost impossible to define! Energy can never be created or destroyed, only converted from one form to another. Among the familiar forms are heat energy, energy of motion, electrical energy, and sound energy.

Reiki is a form of energy healing. This form of healing helps to maintain balance within, mentally, physically, emotionally and spiritually.

Reiki is a form or spiritual or energy healing. It helps open up and remove blockages

within the system. Each system within our bodies is intimately connected to the seven major charkas.

Reiki will help remove these blockages and restore balance.

Contact Damian Wood Email: damian@woodswellness.co.za Mobile: 082 863 8842 www.woodswellness.co.za Conscious Life Magazine

FIND & BOOK ECO-FRIENDLY ACCOMMODATION IN SOUTH AFRICA lovetostay.co.za is your green heart guide to eco-friendly accommodation throughout beautiful South Africa. We partner with all kinds of accommodation establishments that operate in an eco-friendly, sustainable and responsible way. So whether you opt for a luxury boutique hotel or rustic tree house, you can feel good knowing your holiday supports a place that serves the environment and community in a positive way. To help you make these good choices, we are committed to growing a wonderful selection of urban and country, luxury and rustic green accommodation options where you will love to stay!

Search for your next green getaway on www.lovetostay.co.za by location or type; the Check Availability & Book Online green button will enable you to check real-time availability, make a booking & secure online payment through the Nightsbridge booking system at no extra charge.

WHAT IS ECO-FRIENDLY ACCOMMODATION? Eco-friendly accommodation is defined as a lodging establishment with structural features that minimize the impact and footprint on the environment; as well as well as those that follow green living, sustainability and eco-friendly practices.

WHAT ARE GREEN HEARTS? Look out for the Green Hearts Seal of each establishment. We are proud to showcase all of our members and love to highlight their specific efforts to protect and conserve the environment. Seals display between 1-5 Green Hearts as awarded to them for their positive Green Acts. Here`s more info!

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WHAT’S ON

The Beautiful Hopi Indian Labyrinth at Thirsty Falls Guest Farm

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The Antbear Drakensberg Lodge is a thatched, whitewashed lodge built high on a natural platform overlooking the Bushman's River and Giants Castle.

Antbear Drakensberg Lodge offers various Drakensberg accommodation options in en suite double rooms, luxury suites, family units and also boasts a luxury cave too.

Antbear Drakensberg Lodge is one of those smaller intimate kind places which has been lovingly put together. The natural setting of the accommodation is stunning and we have managed to encase all this beauty with an atmosphere of comfort and ease.

The cottages are smartly appointed and individually designed and the fact that we are a small place makes for an intimate and personal accommodation experience. Each of the accommodation units are different and are decorated with uniquely eccentric and artistic wooden furniture.

It is a bit off the beaten track and is more of an insider tip than just another bed and breakfast. We cater for small intimate groups and never have more than 45 guests at a time. It's a laid back, lovingly cared for kind of place where you feel a sense of happiness and peace. Honeymoon stays turn into anniversary commemorations just as guests become friends. Even foreign tourists return for a second and third taste.

Attractions Drakensburg Hiking Trails Bushman Rock Art Giant’s Castle Kamberg Weenen Game Reserve Royal Natal National Park Drakensburg Boys Choir

Horse Trails Injasuti Nature Reserve Monks Cowl Natal Midlands Tugela Falls Sani Pass Fly Fishing

Retreats The Antbear Drakensberg Lodge is the ideal retreat venue where we can provide all the services and accommodation for your retreat. Situated 4 hours from Johannesburg and 2 hours from Durban with easy access from the N3 Antbear Lodge is easy to get to but has the feeling of being far from the madding crowd. This wonderful place for group retreats offers spectacular views, vast spaces, wild winds, rain, sunshine, clouds and rainbows and in all of this – silence and peace.

Retreat groups can book the whole lodge for their exclusive use.

The Lodge can accommodate 44 persons in 15 separate accommodation units Antbear Drakensberg Lodge has a spacious dining room with a wood-burning fireplace, a comfortable lounge with a fireplace and spectacular views, a breakaway meeting room, a large veranda and a large meeting room for retreat, team building or training activities. We provide excellent meals and will fit our menu to your expectations.

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Because food is an important part of your stay Meals are part of the real surprises that the Antbear Lodge has to offer where home grown cooking is part of the deal. We like to use our own home grown organic vegetables and if we haven’t got, then we lean heavily on those local providers with similar attitudes to our own. Conny and Andrew both like cooking and are up to changing just about anything to suit tastes or philosophies. Our cooking experience is in part a journal, a record of events and memories expressed in recipes. In the course of our travels we have filed away many recipes and with them images of people and places and their lives. How food tastes has much to do with the associations we make and if you would like to hear the tales of our meals we would love to tell them.

Sustainable & responsible tourism is our social responsibility and what we do to give something back to our community and environment We believe in sustainable tourism and social responsibility. We live is a spectacularly beautiful place called the Drakensberg and our standard of living here is exceptional.

But around us lie contrasts of poverty and lack of development. If we are to keep our way of life then it surely follows that we must do everything in our power to contribute to the upliftment and prosperity of this rural area. We believe that the future of South Africa is linked to the prosperity of the people, and that upliftment is linked to education. And as such we have chosen to support our local primary school called Vulakani Primary School.

Pet friendly accommodation Drakensberg One of the few pet-friendly places in the Drakensberg. Beautiful, vast views of the Drakensberg with plenty of ground for my dogs to roam. Walk for hours.

Your dogs will be happy with lots of dams to swim in and horses to discover. One of the accommodation units at Antbear Lodge is fenced in so its really easy to leave your dog behind if you would like to explore some of the sights where pets are not that welcome. If country life is for you and you would love to take your pet with you then Antbear Lodge is a great accommodation choice. Your hosts will advise you on all the activities available. Antbear Lodge prides itself on being both family-friendly and petfriendly.

CONTACT Mobile 076 441 2362 Email: reservations@antbear.co.za Web: www.antbear.co.za

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EVERY HOME NEEDS A LOVING PET! THERE ARE SO MANY BEAUTIFUL ANIMALS WAITING TO BE ADOPTED – PLEASE REACH OUT! WE ALSO ENCOCURAGE YOU TO REACH INTO YOUR HEARTS FOR THOSE WHO ARE LESS FORTUNATE AND REALLY NEED OUR HELP.

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At Operation Smile we believe every child suffering from cleft lip or cleft palate deserves exceptional surgical care.

For too many families around the world, safe surgery is not an option.

At Operation Smile we believe every child deserves exceptional surgical care. We believe all children deserve to be treated as if they were our own.

EVERY 3 MINUTES, a child is born with a cleft lip or cleft palate and may suffer from torments, malnourishment and difficulty with speech.

We dream of a world where no child suffers from lack of access to safe surgery. Learn why we do what we do in the video below.

That’s what drives each and every one of us: our global network of medical professionals, who donate hundreds of thousands of hours toward the care of children around the world each year, and our supporters who are moved every day to make a difference in the lives of children they’ve never met.

How you can help Operation Smile South Africa Building 17, 103/104, Waverley Office Park 5 Wyecroft Rd, Observatory 7925 (+27) 021 447 3608 infosa@operationsmile.org NPO number 083-117 NPO

A child’s cleft lip or cleft palate can be repaired for as little as R5500 and in as few as 45 minutes, but your gift is more than a surgery. All of our supporters give renewed hope to children and families around the world.

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Help us bring hope to girls without and choices to those with none.

Founded in 2000 by Khanyisile Motsa, and run under her diligent care ever, Home of Hope for Girls is an autonomous, self-started initiative to provide real care for exploited, trafficked and abused children in the city of Johannesburg.

It is more than just a residential shelter; it is a loving home where dignity is restored, the past is healed and the girls are given the tools to take control of their futures. Home of Hope also reaches out to the community offering the most vulnerable members support, practical help and a lifeline.

The Background to Home of Hope An estimated 10,000 children are prostitutes in Johannesburg and this figure is increasing.

When Khanyisile Motsa relocated to Hillbrow she was shocked to observe girls as young as nine working as prostitutes and selling drugs on the streets at night. The truth about these forgotten children is: • • • •

• •

Child Prostitute. Photo by Tseliso Monaheng

Criminals pay agents to recruit children They usually target often orphans or/and those from very disadvantaged rural communities Victims are trafficked or seduced to leave with lies about a life in the city Their IDs are frequently taken from them to make escape and identification difficult Their IDs are often sold on the black market ‘Owned’ by their exploiters they are prostituted, abused, made to sell drugs

Email: info@hopehome.org.za Mam Khanyi: 073 250 2086 Telephone: 011 614 0861 Conscious Life Magazine

Call 012 430 7775 Lines open 9am to 5pm Monday to Friday

Save the Children believes every child deserves a future. In South Africa and around the world, we work every day to give children a healthy start in life, the opportunity to learn and protection from harm. When crisis strikes, and children are most vulnerable, we are always among the first to respond and the last to leave. We ensure children’s unique needs are met and their voices are heard. We deliver lasting results for millions of children, including those hardest to reach. We do whatever it takes for children – every day and in times of crisis – transforming their lives and the future we share.

We need your help to ensure that no child is left behind.

In a tough funding environment, we have ensured we have multiple avenues of funding and are proud to have 11,000 generous individual donors contributing monthly. We will continue to be innovative in securing funding to enable us to reach more children and will work on increasing unrestricted and consistent funding streams.

You can help us make a difference. Even just by becoming aware of our work by reading our annual report.

To download and read the full annual report, click here.

Help us do whatever it takes to save the children.

Thank You Gugulethu Ndebele CEO

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With much appreciation to our advertisers, contributors, endorsers and of course, our readers Namaste

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