Healthy Habits
Issue #7 Jan/Feb 2018
www.masterofsimplicity.com
Welcome 2018! Let this be the healthiest year of our lives! And that's why we bring an issue dedicated to healthy habits! I was reading about the definition of habit (trend or behavior, usually unconscious, resulting from the frequent repetition of certain acts) and reflecting on many simple behaviors that make our day so happy. I remember, as a child, to put myself on tiptoe every day to look through the window, resting my arms on the railing and enjoying nature! The stage had been prepared for breakfast a bowl of yogurt with oats and many fruits including raspberries and strawberries! Our life is changing, and with it our routine also. The time we have changes as well as the people around us. We finished school, changed jobs, and made a family. So many new customs to leave or acquire! It is with great affection that in this issue we bring you the secrets to abandon the vices and start cultivating within yourself all the behaviors you always wanted to help to meet a life with meaning. Taking care of yourself and your habits will bring time, space and energy to what really matters. Enjoy the reading and good new habits!
Fรกtima Teixeira
Master of Simplicity Magazine
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Table of Contents 10 Why change? 12 Who said that it's late? 14 Change your habits today! 16 Dealing with what is less positive 18 What is your word for 2018? 20 Introduction to Minimalism 22 Our Suggestions
25 Ocean Treasures by Susana Machado 30 Interview with Catherine Beard 34 Drawing your life by Izabelle Azevedo 36 Be mindful and happy by Sara Pinto 40 MOS Magazine Playlist 41 Habit of waking up early by Cibele Stephani 44 Write 750 words a day by Juliana Prata 46 Agenda "somos todas super mulheres" by Carmen Ferreira 48 Creating Moments by Catarina Agostinho 52 Three good habits for your home by Mariana von Kruger 54 Tips to keep your kitchen functional by Rosangela Aggio 60 Cultivating healthy habits from home by Gabriela Faria 66 A healthy eating routine by Diana Pereira 68 Quinoa & Kale Salad by Oksana Zagoruy
ic m a n y D : e n i z a ag m l a t i dig d text e t h g i l he high t n o k irected Clic d e r e b o icons t e h t n ages! or o p e v i t c espe to the r
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Director and Editor: Fรกtima Teixeira Supervisor: Giovani Goulart Marketing: GGO Master of Simplicity English Translation: Acewriter7 Editor's Note: The articles are originally written in Brazilian or Portuguese, giving each author the freedom to express themselves accordingly. Contact: For questions or suggestions please contact: masterofsimplicity@gmail.com
Fรกtima Teixeira Founder of MOS Magazine, pianist, conductor and music teacher. Adept of minimalism, always in search of simplicity with practical results applicable to daily life.
Giovani Goulart Songwriter, instrumentalist, producer and musical arranger. A sympathizer of minimalism and of organized and conscious lifestyles. Provides his music services online.
Contributors in this issue Carmen Ferreira Training nurse, passionate about healthy living and ... babies! The author of the blog Healthy Baby, workshops and consultations in the context of women's health, child and baby.
Catarina Agostinho Works in the optics field, but it is through Yoga, meditation, and all her inner work that she has changed her view of herself and everything around her.
Cibele Stefani Lifecoach, astrologist and yoga teacher, opted for minimalism and today leads a lighter and much more productive life. Authoress of Astro Yoga blog.
Diana Pereira trainer and consultant of vegetarian and healthy food, lover of nature and the simple things of life. Authoress of AlcachofraVeg blog.
Gabriela Faria Professor of English, passionate about cooking and founder of the Homemade Cookies & Cia. Mother of the Beatriz and minimalist since 2014.
Izabelle Azevedo Lifestyle Designer, creator, and author of her own story. Founder of Sua Vida Desenhada project, which helps ordinary people come out of inertia and draw their lives the way they really want.
Juliana Prata Professor at the State University of Rio de Janeiro (Brazil), writing coach and author of the blog Sua Vida AcadĂŞmica. Loves the knowledge. And speaking of love, she is the mother of David.
Mariana von Kruger interior designer, works in Brazil, the United States, Italy and Portugal. Bold and creative always looking for design solutions.
Oksana Zagoruy Blogger and culinary event trainer. Master of Clinical Psychology. In love with a lifestyle (more) healthy and sustainable. Authoress of Dicas da Oksi blog.
Rosangela Aggio Founder of Organiza Sim, Environmental Management, Interior Design, Personal Organizer, Instructor of organization course and Jewelry workshop.
Sara Pinto Project Founder Simply Sara, Creator and facilitator of the Human Development Program: Ser Consciente e Feliz, Wedding Celebrant & Coach. She loves to make a difference in the lives of others!
Susana Machado Geographer, teacher, sustainability specialist, writes for children and adults with the purpose of educating for sustainability and solidarity.
Dear Readers The Master of Simplicity Magazine Team, on several occasions, receives requests from readers who want to see free articles from colleagues or acquaintances that are published in our editions. On the one hand, we find excellent the interest and support they want to give your colleagues, but on the other, we hurt the lack of recognition for the professionals who work hard for each edition. This magazine has a fixed cost and a team that strives to provide the reader with great information, tips, courses, workshops, projects, and much other information that benefit significantly the life of the reader. For this reason, we respectfully request that, if your interest, instead of asking for free articles or editions, do as many others who pay, demonstrating their respect for our work. Thank you all.
Why change? Many habits we have acquired throughout life lead us to momentary happiness: impulse purchases, smoking, eating too many sweets ... We arrange pretexts to justify the idea that we have to "take care of ourselves." We deceive ourselves. These are excuses. If we truly love each other, we will take care of ourselves with a conscience, and need never cause damage to our body to be genuinely happy.
"Taking care of yourself is a form of self-compassion, and the sooner you start, the sooner you'll feel good about how you're loving yourself" one of the most beautiful quotes by Leo Babauta.
Who said that it is late? For over ten years I taught music at specialized schools. Every year a parent asked me what the best age to start learning music. Sometimes they would add immediately, even before I had time to answer anything: "I always wanted to play an instrument" but it was too late for them and these parents expected the children to have opportunities they never had. There are many thoughts to draw from this experience, but the main thing is that it is never too late. Our wills and I emphasize "our", become something far if we move them away or we delegate. There is no certain age but the perfect mindset that combines our desire with our action. Interestingly, I taught adult classes. The biggest difference is that while the children allowed musical immersion and complete sensory experience, since in the same classes
with adults had many theoretical questions and attempts to justify any topic. So let's not talk about age but of mentality! When we try to speak more than listen, or decorate more than understand, or even explain more than feel, we inevitably complicate! :-) I also want to share that in recent years, I taught Music Theory to a senior class. It was nearly twenty pupils aged between 60 and 75 years and was the most enjoyable times of my life! The willpower and laughter are unforgettable! Do you know what is to try to compare music with wine to speak their language and to win a cultural moment about whiskey and liquor? These were the classes with more life! The students were so excited to learn something, simply because they knew they could share with their grandchildren, that in some cases, were also enrolled in music classes!
Still think that it's too late to love, practice yoga or even to learn music?
Break free from wrong ideas and start now. Look for that friend who never contacted you again, make that dream retreat or sign up for the course you've always wanted. Live your life with all the authenticity!
Change your habits today! We are often interrupted by fear and uncertainty. We are afraid of failure or the possibility of not being perfect. Sometimes we think we are too busy and we use lack of time as an excuse when, in fact, we settle and prefer being guaranteed of the unknown. These reasons may even have some foundation of truth at some point, but we all deal with them and that's not why we failed to win. Being a mother and taking care of my full-time baby
inevitably brought me a huge tiredness, lack of time, disorganization at some point and an overwhelming feeling that left "a lot back." But, I did not fail to produce this magazine, nor my course, or to perform household chores. I dealt with fear, looking for my motivations and learning to prioritize. I, therefore, share the tips here for you to take control of your habits today also:
1. Identify the reason and the motivation Understand them and have them in mind, especially in times of trouble. We are able to go very far when we know the motivation to change a habit or even our mission.
Some habits that we want to change will continue to arise due to determined actions. For example, shopping when you feel anxious, smoking after coffee, etc. Identify these stimuli and it will be easier to deal with them.
2. Understand your life’s purpose
7. Replace the stimuli or reward yourself
When we align our purpose with a more meaningful life, we assimilate and maintain a number of new functions into habits of what we desire.
Try, for example, to call a friend when you feel very anxious or drink coffee reading a blog or book that you love, instead of letting yourself be overcome by old habit.
3. Commit
8. Watch the impulses and do not make exceptions
Take the change you want to take. Tell your best friend, a coach or a colleague. Point on this agenda as a very important appointment.
Be mindful. Do not allow to say "it's just one more time," because this time certainly won't be the last.
4. Create an enabling environment
9. Believe
Surround yourself with people who support and create an enabling environment for new habits. Try to join groups with people of similar interests and that, as you also strive to achieve your results.
If you do not believe, no one will believe for you. All change starts within ourselves. Be positive and do not be put off by comments or negative thoughts.
5. Walk step by step
It may be on paper or on your phone. Create the routine of the new habit and start now.
Do a little every day, even though it may not have the necessary conditions. A small step is better than none.
6. Watch for triggers
10. Write reminders and do not leave it for later
Dealing with less positive
I still cannot get a 100% healthy nutrition, exercise or perform regularly as I would like. But I do not give up, and that makes a difference. For example, I'm not a perfect mother, but I keep trying to be the best mother I can. I try to learn from my mistakes and accept when I can't do it anymore. Often times, I have to accept that it is not the time, that I will not be able to fulfill those plans and I'm demanding too much of myself. I also have to accept that there is a time for everything and everything happens in time. At that moment stop, breathe and look for help inside. Intuition says "pause" and that will be enough to regain the grip and return to the path you want. Asking for help when possible is also great. Many habits are acquired with influence from outside. If someone with whom we live with takes coffee every day, we also take. If a colleague at work takes a break at 4 p.m., we do also. With a bit of reflection, we realize that many habits we acquire with great ease
or by influence! We also realize that maybe we are not very attentive and do not change some attitudes because we are not following the tips mentioned above. For example, we do not remember our motives, we do not change our environment or want great and "comfortable" results quickly! We fill ourselves easily with excuses because we are tired, sad or busy with other less important things. It is essential to be realistic and start training the new habit now! The most important thing I've learned is that we must never stop loving ourselves. This is the greatest secret to everything. When we realize that we are everything in health and that taking care of ourselves will affect everyone with whom we live with, we understand that we are much stronger than we ever imagined. Believe me, you can! Eliminate the habits you do not like and start to create new, healthier and more in line with the life you want!
2018 What is your word for this year?
FAITH PAUSE
SIMPLICITY
WISDOM
LOVE
CONQUEST
LISTEN
ACTION REFLECTION
RISK
STABILITY
COURAGE
PACIENCE CLEAR
CONNECTION SHINE ESSENCE GRATITUDE
FOCUS LIGHT
HONOR
CONTENTMENT
STRENGTH
SERENITY
BELIEVE
HOPE BALANCE
LIFE PROSPERIDADE
TRUTH
CHANGE
FREEDOM BIGGER
JOY
MINDFULNESS GROWTH
Goals for your life: Personal
Spirituality
Health
Family
Friendship
Recreation
Finance
House
Travel
Work
Projects
Study
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Introduction to Minimalism How to simplify your home and your life by Fรกtima Teixeira
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Master of Simplicity magazine
Online course directed to all people who want to simplify and improve their lives through minimalism as a lifestyle.
This course consists of: Introduction: In which I speak a little bit of myself and what is minimalism as a lifestyle. You can preview this section for free.
The 10 steps: Many people ask me "where do I start?". These 10 steps are a guideline in order to achieve a conscious and consistent journey.
Conclusion and Bonuses: you will receive a free edition of the Master of Simplicity Magazine in PDF format and you can sing the song I wrote about Minimalism with me!
It is intended that the student is oriented in a practical way, achieving results with more quality and speed. As a result, you will get more time, more space, less stress, less anxiety, etc... characteristics of a minimalist lifestyle! Beginner level: this course is designed for those who want to start this journey. Promotional price in this issue: â‚Ź12 (Euros) / R$24 (R)
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Ous Suggestions As 5 Cores da Cozinha Saudåvel (PT) Vânia Ribeiro The 5 colors of the healthy cooking is a 100% vegetarian cookbook and you want to give due emphasis to the wonderful and colorful world of plants. There are more than 75 recipes, simple and delicious. All without ingredients of animal origin, no wheat, and no refined sugar. There is also a first part more theoretical and personal. You can buy: www.wook.pt/livro/as-5-cores-da-cozinha-saudavel-vania-ribeiro
Design de Estilo de Vida (PT) Izabelle Azevedo The e-book "Design de Estilo de Vida" brings a light and quick text with insights and exercises to all the people who are seeking to improve, discover and build your ideal lifestyle. It has free distribution and you can download by accessing: www.suavidadesenhada.com/ebook
The Mind, Body, Soul Balance Guide (ENG) Catherine Beard This is a guide to help you align your mind, body and soul. The exercises, questions, and planners help you to get clear on your vision for balance and how you can nourish your mind, body, and soul every single day. Get yours here: www.theblissfulmind.com/balanceguide/
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Ser Consciente e Feliz (PT) Sara Pinto Ser Consciente e Feliz is a Human Development Program for all who seek selfknowledge of Self and the Universe. By sharing knowledge and Self-Healing and Consciousness Expansion tools, it is intended that, with this program, each participant take and apply in your Personal Life principles for a Conscious and Happy Life at all levels. For more information click here. www.simplysara.pt/desenvolvimentohumano
Mapa dos Sonhos (PT) Cibele Stephani Dream Map is an online course based on a self-knowledge technique for identifying and dissolving fears, beliefs, blockages, through healing and meditation therapies. Cleaning of the limiting beliefs of the past for structuring a future of prosperity. The course is structured to help you get out of the automatic mode and achieve your dreams. The course is composed of several techniques: self-analysis and healing techniques; techniques of Meditation and Pranayamas (Breathing); Ho'oponopono (Hawaiian ritual of healing through forgiveness); Dreamweaver (Visualization tool). Inscreva-se aqui: https://www.udemy.com/mapadossonhos
Minimalism in Maternity 9 January at 7 pm (Brazil) or 9 pm (Portugal) What is the difference between telling your children "go play" (while I clean the house) or "let's play together" (because is everything organized?) IMAGINE: Less cleaning! House always organized! More time for you and your family! Better productivity!
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and get for free: the online course Introdução ao Minimalismo by Fátima Teixeira (PT) and a coupon with 5% discount in the online store Rebento www.rebento.pt
Valid until 02/28/2018
Ocean Treasures
an exclusive short story by
Susana Machado
Between one and another wave of the sea, the same pair of footprints was every day marked in the sand, denouncing the track of that enigmatic figure who, in the late afternoon, went through the sand. Whether rain or wind, just before sunset it was usual to see him walk on that beach. Poorly cut hair and unshaven, simple and worn-out clothes and of course barefoot. The shoulders carrying an old backpack and hands always carried one or more bags. Nobody knew him exactly. He just walked, did not try to talk to anyone. Not even looking very closely at the people. This was a habit that he had lost years ago, realizing that not everything that seems, really is. As the sun crossed the horizon, it was usual to see him stop and sit cross-legged, just to contemplate the time to listen to the waves hitting the sand, to meditate. He would be a person like many others, who habitually walk along the beach, were it not for the fact that he did something that no one could understand: had the habit of picking up all the trash he found along his walk. He would pick it up and put it in the bag or in the backpack he carried.
The people who passed him were looked at him with fright and disapproval. Because many people even were getting to understand this "ecological" habit of catching the garbage, but few ones understood that he would keep it and carry it with him. Because he was taking it home. There were few ones, which were feeling his compassion, but the majority could only feel sorry for the man, whose age began to weigh. Rumour had it that one day, someone had asked about him what was doing with the garbage that he picked, but he had just replied: "Garbage? This is not garbage, these are the treasures that the ocean brings us!� It was one of those junk accumulators, as seen on television. No one understood, no one felt empathy. In fact, no one really wanted to know. It was even helpful he cleaned the garbage beach, but what happened at his house only concerned him. One day, a young photographer stops by. More used to observing than judging, she merely took pictures. But curiosity grew in her, as in so many others who crossed the path of the man. He returned. One and another time. Sometimes, rested the lens, while the man meditated and joined to it, even at a distance, in the contemplation of the landscape, the sound of the sea and the silence that met briefly in his soul. The photographs, she shared them on her blog, in social networks. True works of art that captured the beauty of the moments and the apparent loneliness of the man. Before long, her curiosity was joined by the many followers she had and who, like her, wanted to know a little more about that figure and about the reason for such strange habits.
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But when she finally decided to put an end to the mystery and address the old man, she learned that he had died. Without quite understanding how, or why, the news of the death of the unknown, quickly ran in the virtual world, where he also had no friends, but many fans. A lot had gossiped about what would be found in his home. There were countless comparisons with several cases no one had known but which everyone had heard of, the day they finally opened the door of the man's house, the astonishment and surprise were general. Contrary to what everyone had supposed, the house was not littered with trash. Before an almost minimalist simplicity was ruling. The divisions and the walls almost empty, only contained what was essential to live. There were no signs of trash, nor any confusion in every room of the small, modest home. Only the garage differed this scenario. Meticulously aligned and exposed thoroughly, they found numerous artworks made from the daily trash collected over years. The man, that no one knew and no one understood, was actually an artist, with the rare talent to transform into a beauty that in which everyone only saw garbage. Inspired, the young photographer decided to share one last time, the life of this figure in their networks, posting photos of the pieces of art that had been found. However, it was with genuine surprise he found that someone had already done. Along with dozens and dozens of photos - perhaps with lesser quality than his, but certainly much more experienced - found itself the deepest and heartfelt tribute ever had read:
“Goodbye Father. Fifteen years ago when the doctor said you were sick, I thought I was going to lose you, but I won. You changed your habits, your way of seeing the world, of relating to nature, to others. I've seen you less often since then, but whenever I saw you, I know you were really there, that we shared deeply every second we were together. You taught me to see, not to judge, to find the beauty in all things, in all people ... to live! In your eyes it was possible to reap the positive, even in what no one else wants ... and these photos are proof of that ...�.
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Interview with
Catherine Beard
Catherine Beard is an intentional living blogger, mindset coach, and the creator of The Blissful Mind, an online guide to help you find calm in your daily life.
She believes that joy is comprised of the little moments in our everyday lives, and it’s up to us to acknowledge and appreciate them. You'll most likely find her reading self-development books, drinking tea, and watching old episodes of Parks & Recreation.
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MASTER OF SIMPLICITY: Tell us how you started out in the wellness industry. CATHERINE BEARD: It all started when I was in college and I started to get more interested in my health. At that time, I was pursuing my degree in Sociology, and though I loved the idea of doing something in the wellness industry, I was totally clueless about where I could take it. I ended up getting a job at a non-profit right out of college, and while I was working there, I decided to start a blog to share my wellness journey (and anything else that was on my mind!). As I continued to write, I knew I wanted to pursue some kind of education in wellness, so I ended up going to grad school and getting my Master's degree in Health & Wellness Coaching which I just finished up in September of 2017. M.O.S.: If you weren’t a wellness
coach, what would you be? C.B.: Honestly, I feel like I've been able to create my dream job so I can't say there's anything else I'd rather be doing right now :) M.O.S.: 3) What is the bigger benefit of doing wellness coaching with you? C.B.: One of the biggest benefits of working with a coach is the weekly accountability. A lot of times, we set goals for ourselves and get excited about starting them, but actually sticking with your goals every single week can be challenging. Having a coach means that you always have someone to keep you on track and reach your goals in less time than if you tried to go it alone.
M.O.S.: What role does music play in your practice? And what are your top tracks these days? C.B.: I love to listen to music as a way to calm me down when I'm feeling stressed out or overwhelmed. One of my favorite soundtracks to listen to is from the movie Amelie. It's been one of my favorite movies for years, and the song comptine d'un autre ĂŠtĂŠ is my favorite.
mindfulness plan designed to help you slow down, tap into the present moment, and find your inner calm. I created this program to help others find a little more peace in their hectic lives and to make time for what's actually important. The doors will be opening up again some time in the spring, and you can sign up to get notified when it opens again here.
Do something to connect with yourself M.O.S.: If you could recommend one thing that anyone could do in the morning to start the day right, what would it be? C.B.: Do something to connect with yourself before you check social media or emails! I like to start my day with meditation and yoga/pilates before I've even had a chance to look at my phone because otherwise I get distracted and run out of time to do those important things. M.O.S.: In your opinion, what are the 3 healthy habits that are essential for daily life C.B.: I would say drinking plenty of water, getting enough sleep, and moving your body in some way. Kind of simple, but we don't do enough of these things! :) M.O.S.: 7) What can we expect from your course 21 Days of Calm?
Follow Catherine:
C.B.: 21 Days of Calm is a three-week Pictures gently given by the authoress
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Drawing your life Having a life simpler, healthier and more productive... Whatever lifestyle you are seeking to build, to do this you will need to work on changing your habits today and developing new ones. However, many times we chose to introduce new practices to our routine, without taking into account whether or not they meet the style that we seek. Did you know that there are specific practices depending on your goal, which can facilitate your journey and increase your chances of success? Again, you need to have clear goals about your motivations for change and about wherever arrive. When you choose to build a different lifestyle, first of all, look for the reason (or reasons). Ask questions like "what I'm trying to improve in my life with this change?" and "where am I going with this?". It sounds silly, but if you do not have the answers to these questions, it is difficult to find
the points that need to work or join, so you get a result. It is also difficult to stay motivated (a) since you do not have solid grounds and a view of the finish line. Let us take the example of minimalism. People with this lifestyle, are generally seeking a simpler life, increase productivity, collaborate with the environment through sustainability, among other goals that are part of the minimalist style. Therefore, it is necessary to develop some habits, such as detachment, the control for purchases that may be unnecessary, learn to say no to things and people, etc Now think about the lifestyle that you want to build. Taking into consideration the answers to the questions which I mentioned above, what types of practices or new habits do you believe can make a difference on your journey and that will bring you closer to achieving your goal?
Picture gently given by the authoress
Self-policing in the use of technology
Easy to repair in others but difficult to admit in ourselves.
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The technological advancement that puts on the shelves of stores and malls smartphones, tablets, laptops, smart watches, and peripherals, in their majority, easy solutions, comfort, speed, efficiency and favorable results, it is not always what it seems to be. Today, it is absolutely normal to spend many hours connected to the Internet or with our attention focused on the screens of our gadgets. Most often this attitude comes at the expense of a digestion that could be well done because eating alone is different than eating with the brain focused on SMS. At other times, blatantly, it calls into question the respect we should have for the people who are speaking with us in person. Because we do not police ourselves nor consider ourselves wrong when we are divided between the screen and someone's speech that is giving us their valuable time in full, we end up clinging to this unruly habit which, unfortunately, already appears to be worldwide. There are also attitudes that show a great lack of sensitivity on the part of the equipment of the user when, unfairly, they put to touch something at a higher volume than is necessary for their own consumption, forcing us to hear what we do not want, even when we are indoors such as the bus or bank branches and offices.
This lack of control that we have in the use of technologies brings no benefit except to distress and disappoint all the people who are close to us. In the streets, they bump into each other because they are reading messages as they walk, stumble, are frightened, are mistaken, fall and make silly figures but do not let go of their mobile devices. A North American study points to a percentage of 90% of unnecessary messages and a productivity drop of more than 60% in professionals who divide their time between smartphone and work. The simple "vibrate" the phone already seems an "order for the owner to have to stop everything you are doing and go see what it is." Of course, parents do not draw their children's attention to this reality, and these addictions become normal, and from normal to common and acceptable, are just two more steps. If there was a public interest in knowing the harm that these machines do to our health, surely everything would change and civility back to be present today. Do you lack awareness, conduct, and respect for others? Yes, no doubt, but this will only change when, first of all, we can police ourselves and consciously relearn to make healthy use of technology to, instead of being "always right", can be integrated into our society by priding ourselves in our attitudes.
Be Mindful and Happy
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All people, at any time, if you ask "What is my mission? What I came to this life? ". While it is true that some people can never find the answer to this question during its journey through the Earth, I believe that if all imagine the moment of our death, and what would actually have been during the passage through this planet, the answer would be unanimous: Be Happy! In fact, the true purpose and mission of life of all beings in this world is just being happy. And being happy, in a totally genuine way, carries with it the ability to be aware. Consciousness is something that we gain and expanding as we grow, not only in terms of age, but as beings that belong to a whole that we call the Universe, Cosmos, God, or what is most comfortable for each. We may call this process the Growth of the Soul. It is this experience that is discovering the balance between being happy and being aware, even with all the challenges which are by the way. And there is an unwavering force that moves us along this path ... It is called faith!! It is what makes us believe that it is possible, that is worthwhile, and that the challenges are opportunities for growth.
What can I do to encourage me to feel this way of Life? 1. Love Yourself A Lot! 2. Forgive absolutely everything (firstly, to Yourself)!
6. Know that the Other is your Reflection, consciously or unconsciously! 7. Do what you like!
3. Be Thankful for absolutely everything!
8. Learn from the challenges!
4. Be Responsible, not the victim!
9. Be tolerant and have compassion!
5. Give what you want to receive!
10. Love Too ... to All and to All!
MOS Magazine Playlist Bom Feeling - Sara Tavares O que é o que é - Gonzaguinha Monsieur Binot - Joyce Bicicleta - Marcos Valle Smile - Charles Chaplin Don't Worry be happy - Bob McFerry Happy - Pharrel Williams Don't Give Up - Bruno Mars Listen to your Heart - Roxette Hard Habit to Break - Chicago Good Habit - George Benson Everything - Michael Bublé
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Habit of waking up early to have a more productive day
The habit of waking up early is a practice I have adopted in my daily routine since I came to live in Australia. In the state I live in Queensland, all are morning people. You can find coffee shops open from five o'clock in the morning. Supermarket chains, for the most part, open at seven, and all establishments, including shopping malls, close between five and six o'clock. This makes everyone to schedule their daily activities in the morning. Only on Thursdays, malls stay open until nine o'clock at night. Here it is very common to see the city's parks with a large number of patrons between 5:30 and 7:30 am, as well as the traffic that also has its peaks between these times. There is an expression in English that defines it well: "head start" (starting at the front). That's what happens when you wake up early: you have the opportunity to have a more productive day because it starts earlier.
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I wake up at five in the morning at least five days a week in the spring and the summer. At night, I go to bed at nine o'clock. Not a minute later. On weekends and in autumn and winter I usually get up between 6:30 or 7:00. I tried many different ways and found what worked best for me. I think it's different for everyone, so you have to experiment to see what works best. "Join the Club 5 am. Their most valuable hours are from five to eight in the morning. They have fewer interruptions," words of Robin Sharma, one of the most well-known authors when it comes to waking up early. He is right because it is at this time that we have fewer interruptions. He shares that morning is magical. I also believe that the morning is even magic, not only by productivity but by its creativity. The first three hours of the morning are the hours of less distraction of our day and is usually when our energy is at its highest peak.
My 5 tips to get you started waking earlier and better enjoy your day: 1 - Create a good reason to wake up early You have to have at least one or two good reasons that will make you want to get out of bed. A dream goal or something with which you are incredibly passionate is a reason that works very well. Build this reason the night before, so your brain will know why not to continue sleeping.
2 - Start with 15 minutes Wake up at least an hour or two earlier than you normally would. You can gradually increase from fifteen minutes to thirty minutes. Next week you can spend 30 minutes to an hour, and finally, you can try to wake up two hours or three hours before.
3 - Get organized Prepare your morning the night before. Write down what your plan will look like for the next day. Prepare your morning coffee as well as other essential details always in advance. This will make things easy and comfortable, especially in the beginning when you have not acquired this habit.
4 - Create a mantra If you get stuck in rationalizing or making excuses for not getting up, speak your mantra. Create a mantra to make sure you wake up early. The mantra must contain some keywords that define the reasons why you want to wake up before.
5 - Have a healthy lifestyle You need to be in good physical and mental condition to wake up early. A good health also gives you the spirit to motivate yourself. Exercise, train or start running to be fit. Eat healthy foods and take plenty of water to get the best out of your day. Make sure you also have your hours of sleep, finding out if you need to sleep six, seven or eight hours to feel well prepared.
Write 750 words a day! Challenges... they move life. A few weeks ago I met a new challenge: write 750 words per day. I was very motivated to realize that 750, which seems very much, in fact, were on average two pages. And writing two pages a day when you want to improve your writing and express yourself better is not that much.
Yes, it is possible. I have work, home, child care, blog, and studies. When I realize that this challenge "fit" in my lifestyle - it would be feasible - endeavored more. And it will be six weeks. Writing every day creates a habit, speeds up our thinking, organizes ideas, and significantly increases our creative ability. People are powers. Writing is an expression. How many of us want to write and do not believe in our own personal power? Writing every day can make dreams come true: to write that novel, courses, thesis, articles or even get to know each other better by writing a diary. In these weeks of writing, for example, wrote five short articles, personal diaries, a scientific article and a course of academic productivity. I am impacted by this result. In about 50 days of writing as a routine, my writing has increased. It has been very productive and stimulating. The scientific article that takes me about three months, was completed in 13 days. The routine of studies, physical activities, organization or written, contrary to what it seems, not in limited and crystallizes in making decisions. In fact, automating some of the processes of concentration and attention, by means of the routines, it releases our creativity and yet we will have more time to focus on one task only. And if you want to know more about the challenge, the address is www.750words.com in English and you register your daily progress and targets and not the content of your production. You can also create your own challenges, combine with friends or develop them individually. Create consistent habits with your life, have a structure to pursue your desires and live better. Always write. Writing is sharing.
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Agenda "Somos todas super mulheres!� (We are all superwomen!) When we intend to maintain healthy habits, it is necessary to create rituals that encourage us and are pleasant. This agenda/notebook is just that! A guide to healthy tips and inspirational messages we can take every day as we plan our week. Every month will be represented by inspiring people with entrepreneurial projects related to healthy lifestyles that give us their tips. This notebook, designed and created by make-up artist Cristiana Lopes, contains secrets and looks to practice the well-deserved self-care, yet having very reserved space to write our projects, thoughts, and emotions. I’m very glad to incorporate the month of July, where they can see the end result of the look, my tips and even learn a little of my path as a nurse, passionate about the healthy lifestyle. This agenda has an aspect of solidarity which reverts to the APAV. You can find it at Fnac, Maria Granel Store, Organii Shop, Vila Bio Restelo Shop, Devagar BookStore, Horta do Bairro store, Quinta do Arneiro or you can also place orders outside the country through the official webpage of Cristiana Lopes Makeup.
Master of Simplicity Magazine
Photography by Carolina Triches
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Creating moments! by Catarina Agostinho
Many times we think for ourselves, how long time has. Either because we think it takes time to pass, or because it passes too fast. The truth is that it passes, and only depends on us, if we choose to see it through or if we take advantage of it. You must stop, it is as important as breathing. So stop. Hear and feel your breathing, as well as every beat of your heart. Dedicate some of your time to yourself, create your healthy habits, make yourself a priority. Being alive is a blessing. Remember that it is not enough to survive, you have to live, and for that, you have to make it happen!
-> Keep the space where you live clean and organized. -> Feed the body and soul. -> Always reserve some of our time to get lost in contemplating nature. -> Sow, see grow, harvest and finally appreciate. -> Ban the plastic and opt for glass, if possible always reusing and recycling. -> Have a little corner in your house to dedicate yourself to something that will do you good, in my case Yoga.
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Pictures gently given by the authoress
3 Good Habits for your home A common way of thinking is that interior decoration is related only to the image of a space, making it more beautiful. But to break this myth, today we are talking about healthy habits related to interior decoration that will make your life more pleasant on a daily basis.
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1 Make the bed This simple act of leaving the room tidy in the morning allows the environment we use to relax and sleep in organized and clean. As a result, when we enter it will soon be transported to a calmer state of mind and relaxing. The opposite is also true: when we enter a room with an unmade bed, we soon have the feeling of tiredness and lack of cleanliness.
Set the table to eat
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These days, due to all our responsibilities, it becomes difficult to maintain this habit, but like sleeping, eating is an act that requires some preparation. A well-set table makes the meal seem more pleasant and allows us to enjoy more pleasure from food. No combining dishes are necessary, not even a feast, but the simple act of placing beautifully and lovingly makes all the difference.
3 Openthewindow The air is vital for life, but a loaded air is not good. Therefore, even on cooler days, the exchange of air in an indoor environment makes all the difference because it restores the energy, cleanses and purifies. Whenever possible, let the wind come in for a few minutes.
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Tips to keep your
kitchen functional When we think of the organization, then we try to seek solutions to solve the problem and the first thing we do is a good cleaning, forgetting that the organization has nothing to do with housekeeping, cleaning or beauty but with functionality. A difficult place to maintain order in a house is the kitchen, after all, it is a space used by all locals, so having a kitchen in order, is far from a perfect kitchen or shining, but rather have a functional kitchen. Here are some tips to keep your kitchen functional and provide you with well-being and quality of life.
1. Keep your kitchen in order from the inside out, or organize your closets, there is no use having a kitchen shining outside, and inside the cabinets all in disarray. 2. Try to have use and sight what you need. Instead of leaving in use a dozen glasses, a dozen plates, a dozen cutlery, leave an amount according to the number of residents, eg; a family of four, six plates, six cups, six cutlery, etc ... This will make your day-to-day life easier, with fewer dishes to wash. 3. Keep your pots with lids, you can put the lid upside down into the pan and over a napkin or felt to protect it in a row, set another pot on top. Thus, when using the pan, you will not waste time looking for the cover. 4. Trays, bowls and cake tins can be accommodated in a downturn over and over, as in the photo. To optimize space, keep square and rectangular shapes on the tips of the closet and in the middle of the round and oval ones. 5. Your appliances can be organized according to function: preparation, implementation or cooking, serving, measuring, etc. ... This helps in viewing and practicality in the preparation of meals. For example: Preparation: knives, juicers, peelers,... Implementation: Wooden Spoon or silicone, skimmers,... To serve Shell, salad tongs,...
6. During the preparation of meals, washing what to use in such a way when the meal is ready, you will only have to wash what is in use on the table. 7. Make a checklist for cleaning of your kitchen, in this way it will be clean and in order the entire month. Ex: Tasks of organization of the kitchen set: one day of the week every 15 days to clean the freezer and refrigerator, one to clean the oven and stove; one for washing tiles, floors, sink and faucets, to clean out closets and shelves, one for clean windows and glass. 8. Avoid leaving appliances on the stands if you have enough space in the cabinet to store them, choose to keep them, the counter will be free and easy to keep it clean. 9. If all meals in your home, try to do at the beginning of the week a menu from which will serve lunch and dinner every day. Try to fit this menu with the food you already have in your home, this way you won't get lost in what to do and neither will you waste food. 10. Use and abuse of trays or baskets to organize your pantry. Categorize the groceries and assemble a tray for each category. For example: pan with sugar, sweetener, honey, chocolate and tea, another with pasta, lasagna, sauces and tomato paste, and one with chips or crackers. One may contain candy, other snacks, and other open products. Pictures gently given by the authoress
BEFORE
AFTER
Remember that the organization transforms people's lives and ensure quality of life. To organize is necessary!
Online store for organic childcare products
www.rebento.pt
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Cultivating Healthy Habits from home
A child is a second chance to make it right. Thinking about it, since the pregnancy, I was preparing myself to give a healthy food for my daughter. I started researching on child nutrition for her to have a different experience with my food. From the beginning, my focus was to find options for a reduced intake of processed foods, sodium, sugar and fat. To offer a healthy feeding in an industrialized world is not easy. When she still didn't eat salt, I made marmitinhas to be consumed during the week and to take when we traveled. Whenever we went out, I put the bag a banana, tapioca biscuit or a home-made semi-integral roll. Besides the family, the child also needs to participate in this process. I have my reserved mornings for her and for the preparation of our breakfast and lunch. Everything shows that am preparing and I am saying the names of the foods. She helps me to throw the peels in the garbage, to choose the vegetables and to mix what is possible. I let to smell her and to touch everything with her little hands. To have pleasure in preparing the foods is already a great step heading for a healthier diet.
Pictures gently given by the authoress
Tips to get your baby to grow healthy and eating well: 1
Enrich the food with seeds, grated carrot, chopped stalks and aromatic herbs.
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Do not add sugar to foods.
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Give water instead of juice.
2 Avoid excessive consumption of meat.
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3 Do not put salt in baby food.
Avoid to offer your baby processed cheese, canned, fried foods, sausages and processed cookies
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Make meals at once and eat the same food
Be creative and offer it all. The only thing that Beatrice did not like today was cod!
Suggestion for a weekly menu: Monday Fruity-bean burger/ black beans/rice with cocoyam, tomatoes, carrots, and olives.
Tuesday Bait chicken with broccoli, tomatoes and rosemary / chickpea / boiled yam.
Wednesday Shredded muscle with carrot / sweet potatoes / beans / taioba /Okra.
Thursday Eggplant meatball with tomato sauce and carrot / mashed potatoes / fresh pea/spinach.
Friday Kebab roasted pumpkin / fried cabbage / cucumber salad with natural yogurt and mint.
Saturday Tuna burger / rice / lentil cream / grated beets ralada.
Sunday Boiled egg / yellow sweet potato / red beans / pumpkin with cabbage
Desserts: Fruit salad Seasonal fruits
Homemade red fruit ice cream
“Danoninho� Strawberry Yogurt
A healthy
e n i t u o r g eatin Legumes
Legumes are grains such as lentils, beans, peas, chickpeas, ... and are an excellent source of many nutrients as part of a healthy diet. They nitrogen-fixing properties in the soil, which helps to increase fertility and therefore have a positive impact on the environment, besides being very sustainable food. Rich in complex carbohydrates, keeping us satisfied. Reduce the risk of developing cardiovascular disease, type 2 diabetes, and some cancers. A good source of protein.
Like most plant foods, herbs also contain phytochemicals (substances found in plants that act as antioxidants, bactericides, antivirals) that contribute very positively to our health. Using herbs and spices, we can more easily reduce salt in food, which helps regulate blood pressure. We can prepare several infusions that can help fight various diseases. Help in the fight against aging of cells.
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Aromatic herbs and spices
rethink our habits. to e m ti is it d n a w o A new year begins n is to have ll e w s e lv e rs u o sh ri ays to nou One of the easiest w and easily ly k ic u q to s u w o ll a home that good ingredients at re is the list of e H s. e h is d y h lt a e h create tasty and als. some of my essenti
Whole grains Grains such as rice, oats, wheat, barley, millet, quinoa‌ are very versatile and nutritious, great to prepare different meals. They help regulate cholesterol levels. Promote the proper functioning of the intestine. Contribute to controlling glycemic index.
Cabbages
The cabbage and vegetables, in general, are excellent combined with a healthy diet. They are very rich in several minerals and vitamins, and also good sources of fiber. Promote the proper functioning of the digestive system. Provide optimal amounts of calcium, essential for our bones. Help in preventing cardiovascular disease and some cancers.
Nature is so perfect that it gives us what we need most at the right time, so any fruit in its season is a good option.Fruits are a food to always have on hand, to eat or to incorporate in some recipes. Rich in vitamins and minerals that help the proper functioning of our body. They keep us hydrated. Help in preventing various diseases.
Seasonal fruit
Quinoa & Kale Salad Ingredients (for two servings): 6 kale or Leaves cabbage 2 cups of cooked white quinoa 6 dry, laminated tomatoes Ÿ laminated Onion A broken handful of walnuts Half pomegranate seeds Para o molho: ½ lemon juice 1 tablespoon olive oil 1 almond butter 1 tablespoon Mustard Dijon Salt and black pepper to taste Recipe: 1. Mix all sauce ingredients until smooth. Remove the kale leaves and stalks off slightly from them. Rub the leaves with the sauce and keep it (this process will make them softer and easily digestible). 2. Add the kale to the cooked quinoa, tomato, and onion; mix all ingredients. 3. To finish with the nuts and the pomegranate seeds. Be ready!
Tip 1: Quinoa should be cooked with water twice for 8 minutes.
Tip 2: You can toast the nuts, so they have a more intense flavor! Picture gently given by the authoress Master of Simplicity Magazine
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Perform a task that does not occupy the mind! "My inspiration comes more often when I meditate or pray. It is only when I am more with myself that I find my voice, my mission, my originality. Sometimes I'm not even looking for inspiration: thoughts come, flow, and come to my heart through responses to situations I'm experiencing. This lightness is the breeze that invites you to start writing, painting, composing, dancing, etc.."
This is one of the tips I give for anyone who wants to overcome creative blocks through minimalism in: www.masterofsimplicity. com/en/bloqueioscriativos
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