YOUR HOLISTIC WELLBEING 

2017 so far has been challenging for many on a mental, emotional and physical level. 

So today I would like to share with you a few suggestions to that may help. 

The habits we create from the moment we wake in the morning set the tone for the entire day.

 

Staying Present

Doing a short mindfulness meditation can help you to focus on the present moment by bringing your attention to your breath. Helping us focus on the present instead of dwelling on the past of being anxious of the future

Great apps I would recommend to help you are :
Stop Breathe and Think and Headspace .

Exercise

I like to do some gentle yoga / pilates moves  in the morning . It strengthens the body. It wakes the mind and body up and helps you feel energized for the day ahead .

A 20 minute walk daily maybe on your lunch break will get fresh air into your lungs . Clear your mind . Overall puts you in a feel good mood.

What exercise to do practice ? I would love to read your suggestions in the comments.

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Eat A Healthy Well Balanced Diet 

We are all individual when it comes to our eating habits, how much we eat in a day can vary . I like to have 5 small meals a day . So here are just a few general tips to help you clean up your eating habits.

Try to get your 5 a day fruit  and veg in. Smoothies and juices are a great way to do this. Drink plenty of water to flush toxins out of your system. Try Herbal tea it is a healthy alternative to coffee.
Introduce good carbs into your diet eg. Brown Rice , Rice and Millet Pasta,  Brown Rice Noodles.
Quinoa is the best source of protein you can have, it can be added to soup, stir fry etc
The most important tip I could give you is to cut out refined sugar.

Start by making small changes and you will think better and feel better.

Forget fad diets they do not work , choose to eat healthy and be healthy. 

BE HEALTHY

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Health Supplements

During periods of stress, the body is less able to absorb nutrients, so some supplementation especially of the B group of vitamins, and vitamin C is helpful. Sometimes we need that extra boost if we are  feeling lethargic , run down, constantly getting colds and flu to name. Here are a few suggestions :

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Remedies For Colds and Flu

Iron is essential for a healthy immune system, preventing anemia and producing haemoglobin , a protein that helps red blood cells transport oxygen around the body. The best sources of Iron are found in meat, nuts and seeds, sardines and tuna, dark green leafy vegetables, lentils, chickpeas.

Symptoms of Iron Deficiency include:

  1. Pale skin
  2. Poor Appetite
  3. Fatigue
  4. Cold hands and feet
  5. Shortness of breath easily
  6. Headaches
  7. Anxiety

Spatone is 100% Natural Liquid Iron Food Supplement

This comes in convenient ready to drink sachets with apple juice with vitamin c, which helps with the absorption of the iron. Less issues with constipation .

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Echinaforce is a traditional herbal medicinal product used to relieve colds and flu like symptoms. It has anti-viral and anti-bacterial properties. Find it here http://www.avogel.ie

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Vitamin D can be made in the skin on exposure to sunlight. Vitamin D is also found in milk, eggs and meat . Deficiency is common in those who have little exposure to the sun. 

     Ashwagandha

Ashwagandha in Aryurveda is known as the uplifting herb . It helps to reduce stress.  It may help to reduce anxiety and depression. This blend includes iodine which helps to calm the nervous system . It is suitable for vegetarians and vegans. 

Find out more at: pukkaherbs.com 

If you are taking medication, please consult your doctor before taking any new supplements.

Gratitude Journal

A practice I enjoy doing every night is writing 10 things I am grateful for . It really helps you to feel good and appreciate your life.

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This the gratitude journal I use . The Secret Gratitude Book by @RhondaByrne

Essential Oils

As a qualified Aromatherapist I cannot recommend essential oils enough, to help you relax, de-stress , unwind .

A Relaxing Bath

Mixing six drops of pure lavender essential oil with an unscented bath foam/product . Add the mixture to the water and enjoy ! Lavender is known to relieve stress, anxiety, headaches, balance emotions .

Vaporisers 

2 Drops of Vetiver essential oil added to the water in a burner is excellent to aid relaxation and release mental and emotional exhaustion.

Get Plenty of Sleep

If you have trouble sleeping , about 2 hours before bed try switching off computers ,phones , TV  it will help your brain to wind down . Start doing this each night at the same time this routine will tell your brain it is time to wind down and relax. Make sure your bedroom is clutter free because a cluttered room equals a cluttered mind. Do a quick tidy. Have a nice cup of camomile tea.

Listen to some tranquil music . I listen to Medwyn Goodall his music is soulful and full of positive energy. Check out @medwynggoodall.net

What is your favorite ritual to help you wind down at night . Please let me know in the comment box below.

I hope you enjoyed reading this blog post and find these suggestions helpful.

Until next time,

Stay happy and healthy

 

 

  • Disclaimer: Please consult you physician before starting any exercise or healthy eating plan or taking supplements if you have any health concerns or are pregnant or breastfeeding. 

 

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Strictly Week Two Review

The competition is hotting up from Debbie and Giovanni’s beautiful Vienesse waltz to Aston and Janette’s sizzling salsa to Alexandra’s and Gorka’s powerful passionate Paso . Here is my #Strictly Come Dancing Review week 2. Enjoy!

Alexandra and Gorka danced the Paso Doble to Ven a Bailar On The Floor ( Spanish Version) by Jennifer Lopez

WOW! what a powerful passionate paso doble . They totally killed it. The drive and determination throughout the dance was undeniable. They even got a standing ovation from the four judges. (yes even craig)

🌟🌟🌟🌟🌟

Charlotte and Brendan danced the Cha Cha to Sugar by Maroon 5

It wasn’t charlotte’s night. She lost the timing at the beginning of the dance and got nervous after that. I feel charlotte will be better at ballroom. Charlotte’s has so much potential and will come back next week and nail it no doubt.

Chizzy and Pasha danced the Foxtrot to I’m A Woman from ‘Smokey Joe’s Cafe’

I just adore these two together . Chizzy is one sassy woman and performer but the foxtrot requires a more smooth approach. They delivered a more fierce foxtrot …

Debbie and Giovanni danced the Viennese Waltz to ‘She’s Always A Woman’ by Billy Joel

Debbie is beautiful elegant lady and dancer. From the placement of her feet to her graceful movements it was just effortless. I just adore Giovanni and his routines. 👌

🌟🌟🌟🌟🌟

Gemma and Aljaz Waltzed to Un Giorno Per Noi (A Time For Us) by Gosh Groban

Gemma is progressing beautifully on her strictly journey. Such a gorgeous couple to watch.😍

Molly ans AJ  danced the Tango to ‘Addicted To Love’ by Tina Turner

As the song goes, we might as well face it were addicted to that tango. Great topline/posture. Red Hot Tango!

Ruth  and Anton danced the Charleston to The Charleston by Bob Bob Wilson and His  Varsity Rhythm Boys

Ruth looked fabulous as a 1920’s flapper girl , confident and ready for her charleston this week. The basic swivel was good but could have been a bit more energetic but she did pull her hamstring the previous evening. Her timing was great, overall a big improvement on last week. This dance suited Ruth’s personality. Love Anton’s charleston routines.

Susan and Kevin danced the Charleston to If You Knew Susie by Enoch Light and The Charleston City All-Stars

Who knew Susan could charleston like that. Susan is truly loving every minute of strictly . A joy to watch.👐😄

Aston and Janette danced the Salsa to Despacito by Luis Fonsi and Daddy Yankee ft. Justin Bieber

Loved the festival theme. It was fast, compact and full of lifts. Aston is a natural dancer . Janette has confidence and complete trust in Aston to give him this routine . Amazing!!

🌟🌟🌟🌟🌟

Brian and Amy danced a Cha Cha to Shake Your Groove Thing by Peaches and Herb

Brian is a born entertainer and didn’t fail to deliver . Technically not as good but an enjoyable performance. Adorable to watch though.😆

Davood and Nadiya danced the Quickstep to Last Nite by The Strokes

I think I need to start visiting my library… 🤓It was a full on fast paced routine.

Joe and Katya danced a Tango to Castle On The Hill by Ed Sheeran

Not as good as last week. Needs to work on posture . But still has great potential to go a long way in the competition.  Would love if my wardrobe led to the strictly dancefloor. Would you?

Jonnie and Oti danced a Jive to Johnny B. Goode by  Chuck Berry

Jonnie was more than good it was amazing to watch. He is not only an incredible athlete but dancer too. Oti never fails to deliver.👏👏

Rev. Richard and Dianne danced the American Smooth to Love Really Hurts Without You By Billy Ocean

Rev. Richard put everything into this dance. But it lacked the “American Smooth” …

Simon and Karen Waltzed to You’ll Never Walk Alone by Rogers  and Hammerstein

Simon touched the hearts of the nation with this emotional waltz. There were a few mistakes due too Brian’s level of concentration. An improvement on last week.

Here is the week two leaderboard 

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Image Source: BBC.CO.UK

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Image Source : BBC.CO.UK

Who is your favorite?

until next week

8 Self-Love Strategies To Lower Your Stress Levels Naturally

It’s Self-care Sunday !

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It’s okay not to feel okay. Pretending to be strong is exausting. When you need to cry, cry. You have to feel to heal. So let it all out to become stronger . You are not alone.

All of us feel stress and anxiety from time to time. Sometimes the most productive thing you can do is relax, slow down and create balance in your life.

De-stress, pamper and support your body through daily stresses with these holistic self-love strategies to have you feeling incredible in no time.

Source: 8 Self-Love Strategies To Lower Your Stress Levels Naturally

 Meditation can also help you to become more peaceful, focused and less anxious and more appreciative in life.

Your mind is like water. When it is anxious it becomes difficult to see, but when you allow it to settle, the answers become clear. 

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Spending time alone can be just what we need sometimes. 

Remember a Sunday well spent brings a week of content.

 Happy New Year 

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  🎆 Welcome 2017 🎆

Wishing you a year full of endless opportunities to be your best self,

it’s your time to shine.

 Cheers to a fantastic year ahead 


Let’s dance with life in a happy and healthy and positive way with style and grace and ease in 2017.

Let’s Stay Connected on 

TWITTER, INSTAGRAM, PINTEREST @welleness8 

Until next time 

Strictly Come Dancing Semi-Final

Katya Jones and the Strictly Professional dancers wowed us with this group dance in Musical week.

We said goodbye to Judge Rinder and Oksana in Musicals Week. They were a joy to watch each week and will be sadly missed. 

Here is their Strictly Journey

It’s the week of the Strictly Come Dancing Semi-Final .

WEEK TWELVE SONGS AND DANCES 

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The remaining four couples are back in the training room .They will be performing two dances in the semi-final.

Danny and Oti will be dancing 

1st Salsa to ‘Vivir Mi’ Vida by Marc Anthony

2nd American Smooth to ‘Misty Blue’ by Dorothy Moore

Ore and Joanne will be dancing 

1st Quickstep to ‘Are You Gonna Be My Girl’ by Jet

2nd Argentine Tango to ‘Can’t Get You Out Of My Head’ by Kylie Minogue

Louise and Kevin will be dancing 

1st Samba to ‘Brazil’ by Thiago Thome

2nd Tango to ‘Glad All Over’ by the Dave Clark Five

Claudia and AJ will be dancing 

1st Rumba to ‘Bleeding Love’ by Leona Lewis.

2nd Quickstep to ‘When Your Smiling’ by Andy Williams

Only Three Couples will make it through to the Final .

WHO IS YOUR STRICTLY 2016 WINNER? VOTE HERE

SUPPORT YOUR FAVOURITE COUPLE

All the details below

http://bbc.in/2ghzVcH

Strictly Come Dancing Semi-Final is @18:50 BBC One Saturday 10th December

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THE OFFICIAL PHOTOS OF THE STRICTLY CHRISTMAS SPECIAL COUPLES

Ainsley Harriot and Karen Clifton

Gethin Jones and Chloe Hewitt

Melvin Odoom and Janette Manrara 

Frankie Bridge and Gorka Marquez 

Pamela Stephenson and Pasha Kovakev

Denise Lewis and Anton Du Beke 

See the beautiful photoss here

http://bbc.in/2gU7aDK

WATCH THEM ON CHRISTMAS DAY @18:45 BBC One

FRIENDLY REMINDER , I AM ALSO ON

TWITTER, INSTAGRAM, PINTEREST @welleness8

UNTIL NEXT TIME 

drawing

Keep Dancing

Elle x