+ EVERYDAY Live your best life
EVERYDAY! Self-help . Fitness . Stress-reduction . DIY . Healthy gourmet . Home spa .
YAZMIN B
your new YOU time Bills have to be paid, the kids needs to be fetched from their play date, and there are emails to follow up at work. We do have a lot of things crowding our radar. In this issue, we’ll learn to balance our schedule and pin points pockets of time that can go to worthier things. This way, we can also fulfill the sides of us that crave for tea time, a massage, or to simply read a book under a tree. We will give our soul full attention while not forgetting our daily responsibilities
YAZMIN
EVERYDAY +
Live your best life
EVERYDAY!
+ +
IN THIS ISSUE
Flexing the body: How exercise lowers the risk of disease
How one hour can make a difference with your body & mind
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Flexing the mental muscles: why exercise is the fertilizer for the brain
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Neuroplasticity. What we know then, what we know now
YOGA poses detoxify our body
mind-body connection
+EVERYDAY MIND
Fear, sadness, anxiety, and anger are just some negative emotions that our body interpret as stress. Our central nervous system then reacts by releasing chemicals like cortisone that distribute blood toward our large muscles so we can defend ourselves or run fast. But when this get turned on too often, it becomes chronic stress and takes a toll on our nervous and immune system. Cortisol is know to feed conditions of diabetes, heart attacks, strokes, and even cancer. When you’re depressed and anxious, you also tend to engage in bad habits like smoking or drinking and we tend to eat high-cholesterol comfort foods like burgers and pizza. How we think does reflect how we feel. Managing our emotions is a big part of improving our lives. Here, we learn how to focus on retraining our minds so we can think clearly and be more efficient in finding solutions to our daily challenges.
+ EVERYDAY MIND what’s your stress personality?
Too hot. It’s
If you’re the type who gets all motivated in the middle
of cross fires while others run for the hills, you are they type a person who makes enough cortisol to fire from all cylinders. This makes your efficient in managing projects but also makes you prone to headaches and stiff muscles. Your circulation and blood pressure can also be affected as your buttons constantly get pressed.
Too cold.
If you would rather keep hiding under the desk when your angry boss demands an explanation for a project gone wrong, then you get overwhelmed at the slightest sign of stress. Your body does not make enough cortisol and you get anxious at the first instant cortisol floods your veins.
IF YOU’RE TOO HOT…
+ EVERYDAY MIND
Body challenge.
Kickboxing, running, circuit training & dancing will It’s all keep you stimulated while helping you let out steam from stress. When ignored, stress leads to chronic illness like hypertension & heart disease for your personality type so don’t let negative emotions linger, physical activities are best ways to wind down whilst blowing off some steam
Spiritual challenge.
Chi gong,
simply floating in a pool or astanga yoga will all feed your spiritual side whilst toning down your temper. Constant practice may also help you control your temper & make negativity dissipate
IF YOU’RE TOO COLD… Body challenge.
Swimming, It’s walking outdoors, jumping on a trampoline, light weight training and aqua circuit are great workouts for your personality type. They are easy enough to do but also challenging. They are non-competitive and will keep you away from unwanted attention & interactions making you just reap the benefits of your workout
Spiritual challenge.
Yin yoga & chi gong will both feed your need to be nurtured. They also both stretch your muscles that tend to knot up when you get stressed during tough times
+ EVERYDAY MIND
+ EVERYDAY ways to be more positive
1Exercising benefits 2 The more your food movement
eat whole foods
our mood by releasing happy hormones like endorphins. Plus, you get the extra benefit of losing weight and stretching your muscles to prevent body pains.
resemble their original form, the more certain you are that you’re getting fiber and nutrients that help you produce feel-good hormones like serotonin and tryptophan. Junk food on the other hand, can be high in sugar and caffeine, that can fill your blood stream up with stress-inducing cortisol and adrenalin
WELLNESS
3
get talking
4
flex your emotional muscles
There is nothing like a good support group to stave away the blues. Spend time with friends and family to boost positive emotions. Join a club or a class to keep the social connection
Cognitive Behavioral Therapy helps us to replace negative thought with positive ones. We are what we think and sometimes, a few sessions with a psychotherapist is worth investing on.
NO TIME FOR EXERCISE?
+ EVERYDAY FITNESS
BUT DO YOU HAVE TIME TO GET SICK? It’s Half an hour of exercise is all it takes from your time. That is nothing compared to days you will lose if you let yourself go & then get sick . Some chronic conditions like heart problems and diabetes will even eat years of your life , money & productivity once you get inflicted . Get inspired! Get moving
movement & disease prevention Exercise alone lowers the risk of breast cancer by 25% other physical benefits of exercise: It’s
& the healthy mind
Get inspired! Get moving NOW!
Count the minutes for a healthier you! Exercise alone lowers the risk of breast cancer by 25% It’s 10 MINUTES of cycling or circuit training
(e.g. running/jumping in place) can boost Your energy level and improve your mood. It also pumps up your cardiovascular fitness by 4.2 percent.
20 MINUTES of swimming or brisk Walking boosts your brain health! Patients who excercised for 15 mins 3 times a week reduced their dementia risk by one-third, accdg to the 2006 study in Annals of Internal Medicine
Get inspired! Get moving NOW!
Count the minutes for a healthier you! Exercise alone lowers the risk of breast cancer by 25%
It’s 30 MINUTES of brisk walking 5 times a week
gives you 30% lower stroke risk
60 MINUTES of exercise mixed with strengthening exercises raises your HDLs [ good cholesterol ] and keep your bones strong as you age. It improves bone density
Get inspired! Get moving NOW!
EXERCISE is hailed as the molecular It’s fertilizer of the brain
EXERCISE keeps neurons healthy by increasing the production of vital brain proteins
(bdnf) Get inspired! Get moving NOW!
STRETCH your mental muscles Good news! OUR BRAIN IS EVER-CHANGING! Contrary to beliefs decades ago that the adult brain has It’s stopped evolving , studies now prove that our brain is very malleable and even keeps rewiring itself and even grows new cells. This is called NEUROGENESIS. A far cry from beliefs just years ago that our brain cells start dying once we’ve peaked!
Get inspired! Get moving NOW!
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NEUROPLASTICITY
our brain’s ability to change and remold itself. Depending on our activities, parts of our brains develop It’s more than the other parts, and it’s all dependent on how we stimulate ourselves in our day to day life.
NEUROGENESIS or the birth of new neurons is a normal feature of a normal brain SO WHY DOES OUR BRAIN AGE? Neurologists now agree that your behavior & your environment has a big thing to do with the substantial rewiring of your brain to reorganize its functions.
Get inspired! Get moving NOW!
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FINE TUNING OUR MIND Neuroscientists say that memories are never entirely It’s (SCIENTIFIC AMERICAN MIND) Our brain has the ability lost. to reorganize itself. Like a computer’s CPU, our brains keeps storing memories and information – treat the brain right and use it right it will be able to pull out information you need anytime, anywhere, making you efficient in anything. This is why some people always lose their house keys whilst some people are great at keeping things together. We can improve in our cognitive tasks and increase our brain grade With a little lifestyle change
NEUROGENESIS or the birth of new neurons is a normal feature of a normal brain
Get inspired! Get moving NOW!
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KEEPING IT TOGETHER
SOME HEALTHY HABITS TO KEEP OUR BRAIN YOUNG
It’s
EXERCISE AS PREVIOUSLY MENTIONED, EXERCISE HAS MANY BENEFITS
DIET SUPERFOODS FOR YOUR BRAIN? YOU BETCHA, FRUITS AND VEGGIES! THEY CREATE ANTIOXIDANTS THAT COUNTERACT ATOMS THAT DAMAGE BRAIN CELLS!
MEDITATION
IT INCREASES FOCUS, ATTENTION AND HELP BALANCE OUR EMOTIONS
Get inspired! Get moving NOW!
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KEEPING IT TOGETHER
SOME HEALTHY HABITS TO KEEP OUR BRAIN YOUNG
It’s MUSIC TRAINING CAN BOLSTER THE BRAIN. THE MOTOR
CORTEX, CEREBELLUM + CORPUS COLLOSUM WHICH CONNECT THE TWO SIDES OF THE BRAIN. IT ALSO ACTIVATES OUR BRAIN’S REWARD CENTERS AND TONE DOWN THE ACTIVITY OF THE AMYGDALA, THE HUB OF EMOTIONAL MEMORY, REDUCING FEAR + OTHER NEGATIVE FEELINGS.
LISTENING TO MUSIC
CAN TREAT ANXIETY AND INSOMNIA, LOWER BLOOD PRESSURE, SOOTHE PATIENTS WITH DEMENTIA, AND HELP PREMATURE BABIES TO GAIN WEIGHT AND LEAVE THE HOSPITAL SOONER. [ SCIENTIFIC AMERICAN MIND, VOL 20 NO 1, PAGE 62] Get inspired! Get moving NOW!
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KEEPING IT TOGETHER
SOME HEALTHY HABITS TO KEEP OUR BRAIN YOUNG
It’s
BORED? TRY RAPID THINKING WHEN HAPPY THOUGHTS FAIL TO ENTERTAIN, RESEARCHERS AT HARVARD AND PRINCETON UNIVERSITIES PERFORMED EXPERIMENTS THAT SUGGESTED THAT THINKING FAST MADE PARTICIPANTS MORE ELATED, CREATIVE AND ENERGETIC. SOME WEBSITES LIKE WWW.LUMOSITY.COM EVEN OFFER BRAIN TRAINING THAT ARE CUSTOMIZED ACCORDING TO YOUR GOALS – MEMORY, CONCENTRATION, ATTENTION TO DETAILS AND MANY MORE Get inspired! Get moving NOW!
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KEEPING IT TOGETHER SOME HEALTHY HABITS TO KEEP OUR BRAIN YOUNG It’s
BRAIN GAMES PUZZLES, VIDEO GAMES, LONG AS YOU DON’T OVER PLAY THEM FOR HOURS, TOUCH THE PLEASURE CENTERS OF OUR BRAIN AND ENCOURAGE BRAIN ACTIVITY, KEEPING US AWAY FROM DEPRESSION AND MEMORY LOSS
DO CHORES SOUNDS MUNDANE? STUDIES SHOW THAT THE PLEASURE CENTRES OF OUR BRAIN SHRINK WHEN WE LIVE SEDENTARY LIVES AND WHEN EVERYTHING IS SERVED TO US. CREATING THINGS WITH OUR HANDS REWARD OUR BRAIN’S PLEASURE CENTRE Get inspired! Get moving NOW!
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KEEPING IT TOGETHER SOME HEALTHY HABITS TO KEEP OUR BRAIN YOUNG
GOT THE BLUES? DO THE
It’s
DISHES TONIGHT. SOUNDS MUNDANE? THINK AGAIN.
OUR BRAINS ARE PROGRAMMED TO DERIVE A DEEP SENSE OF SATISFACTION + PLEASURE WHEN OUR PHYSICAL EFFORT PRODUCES SOMETHING TANGIBLE, VISIBLE, AND MEANINGFUL. WE ALSO EXPERIENCE AN INCREASED PERCEPTIONS + CONTROL IN OUR ENVIRONMENT, MORE POSITIVE EMOTIONS AND, RESILIENCE AGAINST DEPRESSION Get inspired! Get moving NOW!
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+EVERYDAY FITNESS
LET’S GET YOU MOVING!
WIDE WORLD OF
WORKOUTS
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10,000 STEPS
A DAY
IS WHAT WE NEED TO KEEP OUR HEARTS AND BONES HEALTHY.: combine walking to the office from the car park, using the stairs, walking to your colleague’s desk instead of e-mailing or calling, walking around the block at night and doing a gym class
Keep yourself healthy & you can function better at WORK and in LIFE
WALKING
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BENEFITS: WEIGHT LOSS. LOWERS BLOOD SUGAR & It’s
CHOLESTEROL . KEEP BONES STRONG . ELEVATES MOOD. IT’S ECONOMICAL
WALKING MAKE YOUR HABIT STICK. It’s
SET A GOAL OF HALF AN HOUR WALK FOUR TIMES A WEEK
FORM A SUPPORT GROUP INVITE A GROUP OF FRIENDS OR FAMILY WHO WILL REGULARLY TAKE WALKS WITH YOU KEEP AT IT SLUGGISH? JOINTS A LITTLE ACHY? WHEN YOU FEEL LIKE MAKING AN EXCUSE TO CANCEL, DON’T!
Get inspired! Get moving NOW!
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AQUA CIRCUIT
BENEFITS : WEIGHT It’s
LOSS. LOWERS BLOOD SUGAR & CHOLESTEROL . KEEP BONES STRONG . ELEVATES MOOD. GENTLE ON JOINTS
Get inspired! Get moving!
AQUA CIRCUIT
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It’s
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BENEFITS : It’s
YOGA
KEEPS MUSCLES AND JOINTS LIMBER. KEEP BONES STRONG. ELEVATES MOOD. HEALS INJURIES. DETOXIFIES.
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YOGA It’s
Why we love it: YOGA AIDS IN DETOXIFYING OUR BODY BY ENCOURAGING LYMPH DRAINAGE AND INCREASING BLOOD FLOW. YOGA TWISTS INCREASE PERITALSIS AND INCREASES THE FLOW OF THE BLOOD TO THE LIVER.
yoga
.
It’s
www.yogajournal.com
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TRAMPOLINE JUMPS Why we love it: weight
It’s
loss. elevates mood. gentle on neck & back . detoxifies . it’s really fun . it can be enjoyed by the whole family . it’s one of the best forms of play
GO CHEAPER? + WANNA JUMP ROPE, IT’S HEART-
HEALTHY AND IT’S DIRT CHEAP!
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GYM WORKOUT
Why we love it: WELL-ROUNDED It’s
EXERCISE – CARDIO, STRENGTH, FLEXIBILITY. OPPORTUNITY FOR A SUPPORT GROUP AND A HEALTHIER SOCIAL CIRCLE
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SPORTS
Why we love it: Fun . Economical . Good
It’s
cardio & strength workout . Good opportunity to build a healthy support group
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CHI GONG
Why we love it IT MAKES ONE SUPER LIMBER .
It’s PREVENTS INJURIES . PROMOTES PEACE & CALMNESS IMPROVES POSTURE . PREVENTS HIGH BLOOD PRESSURE . YOU WON’T BE WALKING HUNCHED-BACK IN YOUR OLD AGE!
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DANCING Why we love it: GREAT CARDIO WORKOUT It’s
ELEVATES THE MOOD BY A LOT . MAINTAINS A DEGREE OF FLEXIBILITY . LOWERS BLOOD SUGAR . TONES THE ABS AND SCULPTS THE THIGHS . BOOSTS CONFIDENCE . VERY GOOD EXERCISE FOR THE BRAIN & MEMORY . IT’S A CREATIVE WORKOUT . IT’S JUST FUN!
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NEVER START AN It’s EXERCISE ROUTINE WITHOUT A PROPER STRETCHING
GET INSPIRED . GET STRETCHING!
STRETCH!
.
STRETCH!
STRETCHING INSTANTLY It’s AIDS YOUR PARASYMPATHETIC NERVOUS SYSTEM, BRINGING DOWN CORTISOL LEVELS & BRINGING ABOUT CALM
GET INSPIRED . GET STRETCHING!
STRETCH!
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It’s
MAXIMIZE THE BENEFIT OF YOUR STRETCHING ROUTINE BY ADDING SOME BREATHING EXERCISES GET INSPIRED . GET STRETCHING!
TRAIN THE BRAIN IN
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MEDITATION
MEDITATION changes you!
It’s
meditate. paying attention to your breath for as little as ten minutes daily increases the size of your cerebral cortex, the region of your brain in charge of focus and attention. Meditators are calmer, more organized, less-scattered people. GET INSPIRED . MEDITATE!
TEN MINUTE-FIX
.
MEDITATION
Hone the attention function of your BRAIN and reap BENEFITS!
It’s
Sit in a comfortable position, being mindful of your neck and back. Start paying attention to your in breath – the cool air entering your nostrils. Then to the hot air leaving in in your out breath. If your mind starts to wander as it will, just go back to your in & out breath. Do this for as little as ten minutes daily & you’ll notice how your focus improves on anything you do! GET INSPIRED . MEDITATE!
MEDITATION
.
there’s more! It’s
Spikes of brain activities in the prefrontal cortex were also seen in functional MRI’s of people who regularly meditate. This is the area of our brain that is linked to positive emotions. GET INSPIRED . MEDITATE!
+ EVERYDAY Live your best life
EVERYDAY!
STRESS REDUCTION DIY HEALTY GOURMET HOME SPA
SLEEP IS YOUR FRIEND !
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It’s
GET INSPIRED . GET SOME SLEEP!
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It’s
THE BRAIN is very busy during the night’s slumber. it is processing and sorting things that we learned during the day, making valuable memories more resilient and also purging irrelevant details.
+ SLEEP
makes memories stronger, & it even appears to weed out irrelevant details and background information so that only the important pieces remain.
+ OUR BRAIN
also works during slumber to find hidden relations among memories and to solve problems we were working on while awake GET INSPIRED . GET SOME SLEEP!
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It’s
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Make your bedroom conducive for SLEEPING. Don’t eat or work on your bed.
CELLPHONES should be kept away from your bed. USING MOBILE PHONES JUST BEFORE BED MAY CAUSE INSOMNIA.
Neuroscientist Rodney Croft and his colleagues at Swinburne University of Technology in Australia strapped a Nokia 6110 cell phone to the heads of 120 men and women and then monitored their brain waves. When the researchers switched on the phone without the subjects’ knowledge, they saw the sudden power boost in the volunteers’ alpha brain waves.
GET INSPIRED . GET SOME SLEEP!
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It’s
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Alpha waves normally surge as the mind shuts out the external world and spins internal thoughts. Croft believes the heightened alpha waves reflect the mind concentrating to overcome the electrical interference in brain circuits . Uh, CAN YOU SPEAK IN ENGLISH? In other words, the electrical presence of a cell phone has a physical effect on our brain. It bothers our brain as it prepares for sleep, thus, causing struggle in getting sleep GET INSPIRED . GET SOME SLEEP!
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It’s
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Our brain gets agitated by the phone’s electrical field
SLEEP RESEARCHERS at the Loughborough University found out that after a 30-minute exposure to cellphone signals in talk mode, people took nearly twice as long to fall asleep when the pphone has been off in standby mode GET INSPIRED . GET SOME SLEEP!
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+ FOOD AS MEDICINE It’s
Kitchen cures . Nourished living . Soulful eating . Detox soups . Healing teas . Antioxidant smoothies . Muscle building snacks . Post-workout recovery food . Brain-boosting meals . Vision enhancing drinks. High-fiber nourishing stews
Muscle warming poultice . Pain-relieving aromatherapy oils . Home made body scrubs . Home spa . Sleep enhancers . Home made facial masks
(
+
) OUR TICKER: TAKE THIS ADVICE TO HEART
ask your doctor about healthy lifestyle changes. No really, ask them, and you’ll realize nothing beats a balanced lifestyle. Dr. drew, a popular TV doctor recommend regular health checks mixed with exercise, a healthful eating habit plus focusing on our mental health in order to keep our hearts, and heads in check INFLAMMATION is the cause of a lot of diseases including heart attacks,diabetes and yes, cancer. Diet is a big factor that brings about inflammation. Eat healthy and you strip your chance of getting these chronic diseases
(
+
) COENZYME Q10: SUPPLEMENT YOUR HEART
It’s a vitamin-like substance that we produce naturally. It is in every cell of the body, and is vital for life. A low count of this substance give way to heart attacks and even high blood pressure. It has antioxidant effects that also fight cancer. According to studies, patients who have had heart attacks have a higher survival rate when given this wonder substance other supplements for the heart + circulatory system: Omega 3, 6 & 9 / fish oils . Hawthorn berries . Garlic . bioflavonoids
BLUEBERRIES Total Antioxidant Activity Improve Motor Skills And Reverse The Short-term Memory Loss That Comes With Aging & Age-related Diseases Such As Alzheimers. Anti-inflammatory Benefits Cancer Prevention Protection Against Stroke Heart Health Vision Health
CRANBERRIES Strong Anti-bacterial Property Cures Urinary Tract Infections Reduces Dental Plaque Anti-cancer Activity [ Proanthacyanidin ] Prevents Formation of Kidney Stones [Quinic Acid ] High Vitamin C Content High Antioxidant Content Fights Aging
ALMONDS TOTAL ANTIOXIDANT ACTIVITY IMPROVES MEMORY RICH IN OMEGA OILS THAT LOWER CHOLESTEROL VISION HEALTH HEALTHY PROTEIN FOR MUSCLE DEVELOPMENT HIGH IN PROTEIN TO PREVENT OSTEOPOROSIS
BEETROOT LIVER TONIC HIGH IN IRON THAT PREVENTS ANEMIA ANTIOXIDANT VEGETABLE . HIGHLY EFFICIENT ANTI-CANCER FOOD.BEAN 3 SERVINGS OF BEETROOT JUICE SHRUNK TUMORS IN ONE STUDY
TURMERIC + GINGER GINGER : BLOOD CLEANSER . ANTI-BACTERIAL . ANTI-VIRAL RELIEVES HEADACHES + MUSCLE ACHES . RELIEVES GAS . BOTH TURMERIC & GINGER ENCOURAGES SWEATING TO BRING TOXINS OUT FROM THE SKIN
TURMERIC: ANTI-INFLAMMATORY . HIGH IN ANTIOXIDANT CURCUMIN TO PREVENT CANCER & ENHANCE BRAIN HEALTH
*turmeric pills are highly recommended for muscle & joint pain
LENTILS + BEANS HIGH-FIBER . MUSCLE-BUILDER . REDUCES BAD CHOLESTEROL . EASILY ADAPTS FLAVOURS FROM SAUCES TO MAKE CREATIVE, HEALTHY & TASTY HIPROTEIN DISHES
ANTIOXIDANT SMOOTHIE half a cup of frozenblueberries . Ÿ cup of frozen raspberries . 6 pieces of frozen cranberries. 5 medium slices of strawberries . ½ cup orange juice
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mix everything in a blender. no need to add ice as the frozen fruit will keep the drink chilled
POST-WORKOUT RECOVERY SNACK SLICED GREEN APPLES + PEANUT BUTTER
Power antioxidant snack with added musclebuilding properties for apple’s healthy carbs plus almond’s good protein. Protects the heart. Great for skin & hair .Economical . delicious & is not boring . fiber-rich .
MAXIMIZE YOUR WORKOUT WITH APPLE, CARROT AND BEETROOT JUICE POWER ANTIOXIDANT JUICE . HIGHLY ANTI-AGING . PROTECTS THE HEART. GREAT FOR SKIN & HAIR ECONOMICAL . DOES NOT TASTE BORING . PREVENTS STROKES
get inspired get juicing!
HEALING FOOD
LENTIL STEW ON PITA BREAD LENTILS . GINGER . GARLIC . ONION . CUMIN . GARAM MASALA . CORIANDER SEEDS . SALT . PEPPER . FRESH CORIANDER
Fry cumin & coriander seeds in olive oil. Add onions, ginger & garlic + salt & pepper. Add the lentils + two cups water. Let boil then simmer for 20 mins. add chopped coriander + serve with toasted pita bread GET INSPIRED . GET COOKING!
MUSCLE RELIEF
BLACK PEPPER OIL + GINGER OIL + OLIVE OIL ginger : drop black pepper and ginger oil into an empty bottle, amount depending on your personal preference, combine with olive oil. this is excellent muscle rub for sore muscles.
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YOU CAN ALSO GRATE LOTS OF GINGER AND WRAP THEM UP IN A CLOTH. TIE THE END & APPLY TOPICALLY AS POULTICE TO ACHING MUSCLES & STIFF JOINTS
ANTI-CELLULITE COFFEE SCRUB
HOME SPA
Coffee grounds . Brown sugar . Olive oil or any oil of choice – coconut oil, apricot kernel oil, almond oil etc. Combine all ingredients and make small batches to Prevent spoilage.
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COFFEE IS A NATURAL INGREDIENT THAT RIDS OF CELLULITES. BROWN SUGAR IS A NATURAL EXFOLIANT AND OLIVE OIL WILL NATURALLY PROVIDE HYDRATION. NO CANCER-CAUSING PARABENS . NO PRESERVATIVES.
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TRAIN THE BRAIN IN
MEDITATION
MEDITATION changes you! meditate. paying attention to your breath for as little as ten minutes daily increases the size of your cerebral cortex, the region of your brain in charge of focus and attention. Meditators are calmer, more organized, less-scattered people.
GET INSPIRED . MEDITATE!
.
TEN MINUTE-FIX
MEDITATION
Hone the attention function of your BRAIN It’s and reap BENEFITS! SIT in a comfortable position, being mindful of your neck and back. Start paying attention to your in breath – the cool air entering your nostrils. Then to the hot air leaving in in your out breath. If your mind starts to wander as it will, just go back to your in & out breath. Do this for as little as ten minutes daily & you’ll notice how your focus improves on anything you do! GET INSPIRED . MEDITATE!
ALERNATE-NOSTRIL BREATHING
.
Ward-off anxiety, sharpen your attention & think clearly with alternate-nostril breathing! It’s
Sit in a comfortable position, being mindful of your neck and back. Bring your right thumb to cover your right nostril. Breathe in through your left nostril. Then cover your left nostril with your right ring finger to breathe out through your right Nostril. Keep alternating your nostrils for 10-15 minutes three times a week This balances the entrance and exit of air in our body & aids clear thinking
GET INSPIRED . MEDITATE!
Yoga . Meditation . Anti-aging . Life Strategies . Personal Power . Stress Reduction . Life Coaching . Behavior Modification . DIY. Financial Wellness . Natural remedies . Home Spa . Healthy Gourmet . Positive Support Group .
www.mammothon-everydayplus.com