Posted by: wellness training services | November 14, 2013

Spotlite Radio Presents: Danielle Gault

Danielle Gault joins Spotlite Radio for a in depth conversation on how to make Life’s Changes. Mrs Gault gives directions on the different approaches many people take when facing change. She also speaks about her holistic perspective on how to empower yourself in difficult situations. – See more at:

Posted by: wellness training services | November 7, 2013

November Holistic Living Tips Part 1

Holistic Living – Developing Selfless Compassion – Zen Habits

While the idea of being more compassionate is appealing to many people, what stands in the way is that we get irritated by other people, often actually strongly disliking them. Source

How can you be compassionate with others when they irritate you, rub you the wrong way, make you angry? Source

It’s difficult. I have a hard time with this fairly often, so I’ve been studying it inside myself. What’s really amazing is how much we get in our own way. Source

My “self” is the thing that stands in the way of true compassion, I’ve been learning. Source

And my “self” is almost always putting itself in the center of the universe, demanding things, and becoming angry when it doesn’t get what it feels it deserves. Source

I’m really blown away by how much I think about myself, and how often I believe (without admitting it to myself) that I deserve to be treated a certain way, that others should act the way I want them to act. Source


Holistic Living – Finding Time to Exercise Without Guilt


Laura asked, “I was wondering if you could possibly give me some advice about exercising. I’m struggling at the moment in finding a balance with work and my personal life. I often get very stressed and find it difficult to switch off. In 2011, got into running (inspired by your blog!) and did two 10K races. I felt really good. However then I got a promotion, which was of course great, but I suddenly found I had less time. Whenever I do have free time, I feel really guilty about exercising. I always feel that there is more I could do at work (there is always more I could do) and that exercising is self-indulgent when I could be fulfilling my other responsibilities better. However, I hate sitting down most of the day. Also, one of my colleagues has started to run a lot recently and he said that he felt so much less stressed now he felt fitter. So I wondered if you could give some advice on how to find the time when busy, but perhaps particularly, how do you make it a priority when there are so many other things that are priorities as well?!?” Source

Holistic Living – 6 Top Tips to Reduce Cortisol

Cortisol can be a killer or at least the inflammation that is a result of excessive cortisol in your body. Understanding what cortisol is and how it impacts the body is essential in today’s modern world. Let’s just take a quick look at what Cortisol is, and what it does. Source

What is Cortisol?

Cortisol is a natural steroidal hormone. Its “official” name is hydrocortisone, but that’s far too long a handle to even say, let alone write; so let’s stick with its more “casual” name. Cortisol is a naturally occurring steroidal hormone. It’s produced by our adrenal glands. These are the small glands that are attached to each of our kidneys. First of all, just to put the record straight, Cortisol is a chemical that we cannot do without. It’s essential for life. We’ll go into the ins and outs of what it actually does in a moment, but for now, suffice it to say it’s a little like the mother-in-law: acceptable in small amounts, but when overexposed – not good for your health. Source

Holistic Living – The Incredible Benefits of Peppermint

peppermintusesThe benefits of Peppermint are many-fold, but in the world of super-foods, the peppermint plant is often overshadowed by the likes of Blueberries, Goji Berries, and Broccoli. Yet Peppermint is an herb that is rich in vitamins and minerals, and is associated with being able to combat many illnesses and conditions. Its leaves can be consumed whole, or chopped and drunk in the form of peppermint tea, or they can be topically applied, or ingested, in the form of peppermint oil. But why is it so good for you and what are the uses to which it is put by so many people in the know? First of all, let’s stop for a minute and take a quick look at the history of this incredible herb. Source


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Posted by: wellness training services | October 23, 2013

Holistic Living Tips

What’s new in Holistic Living News? Here are a few things that have surfaced that I feel you should know about


Aspartame is a nasty chemical that’s sold as a zero-calorie healthy sweetener. But did you know that it’s technically not calorie-free? Not a lot, only about 4 calories per gram. [1] That isn’t a lot, and it’s not a big deal. But it’s one weird fact you probably didn’t know about aspartame. Let’s take a look at a few other points about aspartame that rarely get discussed.

Read 5 Shocking Facts About Aspartame

Chemical structure of Aspartame
Holistic Living News

Foam Roller

If you’ve ever had sore muscles, then you should keep reading

Foam rolling2
Holistic Living News

Foam rolling is called self-myofascial release, and the benefits are similar to that of a deep tissue massage. It’s also much less than a deep tissue massage -around $20 or so- and is the gift that keeps on giving. You pay for it once and can use it for years. Read the full article from Fitnessista


Pumpkin Cranberry Energy Bars

10-23-2013 7-44-18 AM
Recipe from Fitnessista
Holistic Living Updates

For Healthy Aging, You Must Understand Antioxidants and Free Radicals!

For hundreds of years, people have searched for the proverbial Fountain of Youth. How can you stay young as you get older? Many things have been tried and most of them involve plastic surgery or elixirs that leave a lot to be desired. Getting older is a fact of life. How you age is up to you. Plastic surgery is the soup du jour for many people but it only works on the outside of your body. Read the full article from Natural Holistic Health

For Healthy Aging, You Must Understand Antioxidants and Free Radicals!
Holistic Living Updates

The Benefits of Eating Green (Vegetables, That is!)

It seems that no matter what we are discussing, Mom and Grandma were right. Remember all the times they told you to eat your vegetables? Well, science agrees and now we know that consuming the right amount of green vegetables can keep us away from a large number of ailments and health issues. Read the full article from Natural Holistic Health

The Benefits of Eating Green (Vegetables, That is!)

Top 5 Superfoods

Mother nature supplies us with an infinite number of super foods, but the following are five top super food wonders that can prolong your life, give you extra energy and protect against diseases like cancer and dementia. Top super foods can also protect against heart disease and diabetes, as well as boost immunity and keep you at your ideal weight. If you want a bullet proof immune system, otherwise known as Super Immunity, it starts with knowing which foods to eat and then consuming them regularly. Click here to see the 5 superfoods

Holistic Living

The Health Benefits of Oregano

Oregano is widely considered as nature’s antibiotic. It is an indispensable spice in Turkish, Greek, Portuguese, Spanish, Latin American and Italian cuisine, oregano is the must-have ingredient in tomato sauces and pairs well with capers and olives. It may be one reason why people who eat a Mediterranean diet tend to live longer and healthier lives. The oil of the wild oregano plant has been shown to kill unwanted bacteria, fungus, yeast, parasites and viruses and is a powerful antihistamine. Click here to read the rest of the article from Healthy Holistic Living

Holistic Living


8 Easy Ways to Reduce EMF Exposure

8 Easy Ways to Reduce EMF Exposure - Holistic Squid
Holistic Living

EMFs are emitted from every device that plugs into an electrical outlet as well as from airplanes and power lines or transformers. Your laptop, iPod, cell phone or other small handheld electronic devices all emit EMFs when they’re in use, and these frequencies interfere with the flow of energy (Qi flow) in our bodies. Over time, disruption of Qi can create imbalance and disease. Read the rest of the article from Holistic Squid


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Posted by: wellness training services | September 28, 2013

GMO’s That Might Surprise You

Now, we all may have heard something about GMO‘s, or genetically modified organisms, sneaking their way onto our dinner plates or into our favorite restaurants, food products, and the shelves of our supermarkets. Usually you hear about Genetically Modified Corn and Soy, but here’s a list of some common GMO’s you might not have heard of.

1. Canola Oil– Canola oil actually is derived from rapeseed oil, an industrial oil used for many years until it was banned for human consumption by the FDA in 1956 due to its toxic acid content. Then in 70’s, Canadian growers engineered out the toxic acid content and Canola oil was born. Canola Oil is used to fry many popular potato chips and snacks, as well as being a main ingredient in most commercial margarines.2. Papaya– Really? Papaya’s? For many years, the Hawaiian Papaya Industry was plagued with the ringspot virus. In the 1980s, the industry experimented with genetically modified varieties that were resistant to the virus. The “viral capsid,” basically the thing that holds the virus’ genetic information, was added into Papaya’s genetics to create the resistance. These modified Papayas make up about 3/4’s of Hawaiis Papaya crops, which are welcomed onto US and Canadian shelves year round.

3. Milk– What? Something as innocent as an Oreo’s best friend is now the victim of genetic modification. The majority of milk in the US comes from cows treated with rBGH, which is synthesized from a modified bacteria to have cows produce higher milk yields by keeping milk producing cells alive longer than normal. Is anyone else thirsty? Agencies in the US state there is no difference between rBGH milk and organic, regular milk, though it is banned in the European Union and Australia. Experts say that rBGH cows are more likely to develop disease, which means more antibiotics, which means more traces of antibiotics in the milk supply.

4. Squash– Squash has a weaker resistance to viral disease than most crops, and so several varities, in particular yellow summer squash, have been genetically modified to ensure crop survival. It’s also believed that the modified squash has accidentally found its way into the wild. So what does that man for wild squash? No one knows! Maybe nothing, maybe unprecedented damage to the ecology of wild squash, such as gene transfer and genetic degeneration. Most squash species found in the market are GMO unless listed otherwise.

5. Salmon– Now Salmon is already controversial because of concerns over fish farms, but now a company called AquaBounty Technologies has quote, “developed” a modified breed of Salmon. A growth hormone has been added so the fish grows to market size in around a year and a half as opposed to 3 years for natural salmon. Potential health risks have not yet been fully documented and the possibility of the “AquAdvantage salmon” outcompeting natural salmon, if released into the wild is very real. The UN expects farmed fish consumption to outpace worldwide beef consumption by almost 10 percent within 5 years.


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Posted by: wellness training services | September 11, 2013



The Coach’s Journey – Task #6“If you bring forth what is within you, what you bring forth will save you.  If you do not bring forth what is within you, what you do not bring forth will destroy you.” Jesus – The Gospel According to ThomasThis task reflects on our shadow side – that part of ourselves that sits in the unconscious. Because that part is unknown to us, can trip us up and take us by surprise. We project our shadow side onto others and when the shadow side is left in the dark, it can take our energy and block or sabotage us when we least expect it.  Asking ourselves how we contribute to our own dilemmas and our own inner struggles is part of the journey to self discovery and to wholeness. David Whyte says: “The antidote to exhaustion is wholeness.”


Some shadow archetypes to watch for are: the JUDGE who is overcritical in place of loving; the WISE ONE who is intellectually superior rather than empathetic; the MANIPULATOR who labels, diagnoses, and stereotypes rather than empowers others; the SCOUNDREL who seduces and abuses rather than respectfully interacts with others in without an agenda and fair play.

English: Hormonal energy balance

English: Hormonal energy balance (Photo credit: Wikipedia)

The goal of coaching is to display respect, provide opportunities for growth and to openly and transparently share useful information.  Often our defensiveness can be linked to the shadow side as a mechanism to throw others off guard. Watch what we attack and what we do not like in others. This can tell us more about ourselves. Use this information to expose and learn more about our inner worlds.  Rate the following questions on a scale of 1 to 10 where 1 is completely true for me and 10 is completely not true for me and 5 is somewhere in between.


RATING — 1 (completely true for me) to 10 (completely not true for me) and elaborate on your ratings.


1.   When I see a tendency in me to be overbearing and over-controlling with someone, I check myself and unless completely necessary to be that way, I balance the tendency with love for the other.
2.   When I neglect myself and give too much of myself away for free, I balance this tendency to over please by creating better boundaries that put me in the equation.
3.   When I come across as a know-it-all, I soften this tendency by striving to keep my mind open to learn and to love.
4.   When I notice the manipulator in me, I balance this tendency by tapping into my creative higher self.
5.   When I am not transparent, I question and explore my behaviours in order to become more conscious so that I can make better, more conscious decisions.
6.   I ask for what I need without blaming others for not willingly giving it to me.
7.   I honour everyone’s journey and I keep my opinions and biases to myself.
8.   I stay away from judgements of other people’s lives. If I judge others, I acknowledge that and thank my mind for sharing.
9.   I share my skills willingly with others and strive always to empower any one I encounter.
10.   I am aware of my shadow tendencies and patterns and I continuously strive to surface them and bring them into the light.  I recognize that this is a life-long pursuit and I love my efforts – there is no judgment, only feedback.
  1. Briefly elaborate on your ratings and give examples if and where it helps to understand the patterns.





  1. Write a couple of sentences on your thoughts to the following: 
    1. Patricia R. Adson quotes Ken Willber: “Ken Wilber differentiates between what informs us and what affects us. He says that if something informs us, it is not a projection; and that which affects us, is a projection.”  Please elaborate on what this means to you drawing on your own experience in life.





    1. Make a mental list of those things that you do not want to talk about or think about. Was this insightful? If so, how and if not, why not?





    1. In your opinion, how much energy is tied up in avoidance of topics?  How much potential is tied up when we close off certain parts of ourselves? Please elaborate.





    1. How can you use these insights in your coaching sessions with others?





Main point:


We all have shadows and parts of ourselves that are in the dark – that is what shadows are.  Those parts can take our energy and zap our strength and cause us to trip up and hurt others. We need to shed light on those parts and decide what we can do about them in order for us to be better guides to others. Self awareness helps us to be alert about our triggers when they are activated by our clients. If the shadow side is triggered, it can throw us off guard. By uncovering what is uncomfortable in ourselves we can make better decisions on what to do about those parts of ourselves. If we don’t shed light on our coldness and cautiousness or if we continue to pretend that life is one big bowl of cherries, for example, then these defence mechanisms can creep up and surprise us when we least expect it. 


Often people say that stored up energy tied to defence mechanisms against the world can make us feel hostility. Should these energies come out like a raging bull and hurt people, we are left feeling bad and wondering how this happened. The shadowed tendencies that hadn’t seen the light of day can surprise us. These tendencies are the opposite side of the ‘smiling one’, for example, or the martyred participator in life. What a surprise and frankly speaking, what a relief to free these parts of ourselves from their darkness and what a challenge to learn to live with this released energy! 


Patricia Adson goes on to say that balance is a conscious act that requires attention and intention; balance and harmony do not happen when we don’t play our parts. And, she says, we, the fortunate ones have an obligation to be generous with our gifts, to use them and share them with others.  


But always remember: Compassion for yourself is the most powerful healer of them all. – Anonymous








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Posted by: wellness training services | September 1, 2013

Fundamentals of Happiness

Originally written: How can we find happiness? Is there a tangible path to happiness or is it some illusive feeling that comes and goes according to what happens around us? According to the Dalai Lama, happiness can be cultivated like all other things. The structure of the human brain is optimally designed to allow us to affect our behaviors, personality and patterns. Ultimately giving d5us the power to lead either unhappy or unfulfilled lives or to live inspired, happy full lives. The choice is ours.

“The systematic training of the mind- the cultivation of happiness, the genuine inner transformation by deliberately selecting and focusing on positive mental states and challenging negative mental states – is possible because of the very structure and function of the brain. We are born with brains that are genetically hardwired with certain instinctual behavior patterns; we are predisposed mentally, emotionally, and physically to respond to our environment in ways that enable us to survive.
These basic sets of instructions are encoded in countless innate nerve cellactivation patterns, specific combinations of brain cells fire in response to a given event experience or d1thought. But the wiring in our brains is not static, not irrevocably fixed. Our brains are also adaptable. Neuroscientists have documented the fact that the brain can design new patterns, new combinations of nerve cells and neurotransmitters (chemicals that transmit messages between nerve cells) in response to new input. In fact, our brains are malleable, ever changing, reconfiguring their wiring according to new thoughts and experiences. And as a result of learning the function of individual neurons themselves change, allowing electrical signals to travel along them more readily. Scientists call the brain’s inherent capacity to change “plasticity.” Simply put we may not be able to alter existing neuropath ways, but we can develop new patterns or neuropath ways that are stronger and therefore become the dominant pattern. “This is known as the practice of “Dharma.” This is the constant battle within of replacing previous negative conditioning or habituation with new positive conditioning.” No matter what activity or practice we are perusing there is not anything that isn’t made easier through constant familiarity and training. Through training, we can change; we can transform ourselves.” So I guess the saying practice makes perfect is true? So, what do you practice to cultivate happiness?d4 OK you’re not going to like this because you have heard it all before but here it goes!! 1. “Make a Conscious Choice To Be Happy Most things in life require that we make a conscious, deliberate choice to pursue them or they remain only an allusive dream just outside of our reach. Acknowledge you are not happy with your current self, be honest with yourself and others. Commit from this day forward to live a happy, fulfilled life. 2. Cultivate a Sense of Connection With Yourself and Others”d2 Foster friendships; we are here to experience all the joy the world has to offer and, without other people to share the experience with, we would not have the fulfillment and joy that we all desire. Let people in to your core to share in your vulnerability and your growth. 3. Focus on Forgiveness of Yourself and Others” Forgiveness is not always easy but the more we say the words “I am sorry” the easier and more natural they become. It does not take away from who we are as a person, to forgive it is what makes us complete. 4. “Cultivate Gratitude” Be grateful for every moment you have: the good, the bad and the boring. Each moment is precious and provides us with a path to wholeness. Embrace each experience and say thanks at the end of each day for all that you have, all that you experienced and all the opportunities you will create.

English: Peace, love and happyness award Franç...English: Peace, love and happyness award Français : Récompense pour la Paix, l’Amour et la Joie (Photo credit: Wikipedia)

5. “Counteract Negative Thoughts and Feelings” This requires a conscious effort on your part to acknowledge negative thoughts and to replace them with positive feelings. To build positive neuropath ways that will dominate your thinking requires constant practice. If you have a tendency to be negative, it simply means you have focused on negative feelings or have practiced being negative more than positive. It is that simple! Practice positive feelings! 6. “Shift your Focus” Focus only on YOU. Accept the fact that you cannot change another human being. And in fact, that is not your job or your place. You can only change yourself. Shift your focus to what it is you are doing and feeling. You may be surprised that you are in fact doing some of the same things that you are criticizing others for doing. 7. “Engage in Meaningful Activities” If your life is filled with mundane, unsatisfying activities, attaining happiness will be an uphill battle. Are you living an inspired life? Are you engaging in activities that you desire, that make you happy? Engaging in activities that have meaning to your true, authentic self brings you tremendous joy. Find out what is meaningful to you and pursue those activities. 8. “Cultivate physical, Mental and Spiritual Health”d3 We are physical beings living in a physical world. We need to tend to our bodies, our minds as well as our spirits. Eating right, exercising and practicing our spiritual beliefs on a daily basis with help cultivate the seeds of happiness. 9. “Pursue Pleasure” Do things that bring you total JOY. Things that inspire you, please you, and provide you with a boundless sense of love and joy. We all know that feeling, we just need to make it a

HappinessHappiness (Photo credit: Celestine Chua)

priority to pursue pleasure! 7 Steps to Happiness We are human and we require structure and repetition to alter our behaviors and ultimately alter our lives. Having steps to support your goals is essential. 1. Meditation or Prayer Find a meditation that works for you and practice it everyday! It is that simple. Give yourself the time to release everything, to be in the moment change your life. 2. Movement No matter what your situation or condition you must move your body! We are human and our bodies are required to be fluid to function properly. This functioning is not limited to the physical self it also influences your mental health and spiritual health. Remember we are a whole being. 3. Sleep Proper sleep is essential for our physical and mental well-being. It is our time to regenerate and recover from the experiences of the day. Without the proper sleep your body will be running on a constant deficit and will always be compromised. Thus making it all that more difficult to obtain happiness and wellbeing. 4. Proper Nutrition As with exercise, we must acknowledge we are human beings with basic needs to function properly. Eating right will provide you with the optimum resources necessary to attain your physical, mental and spiritual goals. 5. Breathing Simple enough but most of us do not breathe deeply enough to engage our bodies and provide our cells with all the necessary nutrients to function properly. Practice deep breathing throughout the day whenever you remember. 6. Humor Humor ultimately is the best medicine. From a physical perspective it releases endorphins in our body, which makes us feel better, and it releases pent up emotions that if not released become toxic to our body. The more we can laugh at ourselves the healthier and happier we will be. 7. Practice, Practice, Practice The excerpts above are from one of my favorite books The Art of Happiness: A Handbook for Living by His Holiness The Dalai Lama and Howard C. Cutler MD. Funny enough, it really doesn’t matter what your situation is, the rules are the same read Tools for Dealing with a Chronic Illness to learn more about the tools and techniques you can use to live a happy and fulfilled life. Take the conscious road to authentic power!!!

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Posted by: wellness training services | August 23, 2013

20 Healthy Living Tips Holistic Wellness Guide – Written by Beverly Meyer

  1. Big Berkey Water FilterAvoid microwaved food, non-stick cookware and aluminum cookware (used in most restaurants as well as homes).
  2. Drink half your body weight in ounces of water everyday. Drink between meals, and finish your fluids 2 hours before bed.  Use a reverse-osmosis water filter, a Big Berkey water filter, or buy Spring water.
  3. Check food labels for the word “hydrogenated” and eliminate all hydrogenated oils. Dressings, mayo, “butter spreads”, baked goods, cereals, pre-prepared, fried foods, and most restaurant foods usually have these.
  4. Use coconut oil, ghee (clarified butter) or leftover fat from pasture-raised meats for sautéing. Avoid heating olive oil and other oils – use them to flavor food after cooking. Choose oils high in monounsaturates and low in polyunsaturates. Avoid corn, canola and soy oils.
  5. Grate or puree squash, cauliflower, broccoli and other veggies to make them taste differently, freeze better, and get more nutrition per bite.
  6. Buy and eat Pasture-Raised eggs – the highest quality eggs you can find.
  7. Replace starchy foods such as bread, rice, cereal, pasta, beans and chips with vegetables. Avoid juice and excess fruit. Combine fruit snacks with some fat and protein such as organic cheese or almond butter.
  8. Have a solid breakfast with plenty of protein and fat. Eat meals and snacks at regular times every day.
  9. Avoid pesticides in your food, your home and your yard.
  10. Eat wild salmon frequently (canned is OK). Take premium quality Omega 3 oils – we prefer emulsified fish oil to fish oil capsules.Fresh Fruits and Vegetables
  11. Eliminate Iodized salt and regular Sea Salt. Look for Sun-Dried or Solar salt such as Himalayan Salt, or our Pink Salt.
  12. Remember that sodas, granola bars, muffins, most rice and soy milk, desserts and potatoes are extremely high in starch and sugars (and therefore calories). Artificial sweeteners are no good either…
  13. Never eat soy again unless it is fermented as Miso, Tempeh or true Tamari Soy Sauce (Gluten-Free). Avoid all Gluten, and try going Grain-Free as well.
  14. Walk at least 3 times a week for 20 to 30 minutes. Keep your heart rate to 55% – 75% of your maximum heart rate (determined by your age).
  15. Avoid electromagnetic field toxicity. Remove electric clocks from your bedside table (use battery operated instead). Don’t sleep or work near a fuse box or other electrical appliances. Sleeping ChildDon’t put anything electrical on or near your head. Use cell phone protectors to diminish EMF fields.
  16. Sleep 7 to 9 hours in a pitch dark bedroom; kids too. Use herbs such as Passion Flower to help calm your  rain and body. (You can use Passion Flower during the day too to help keep your busy brain under control).
  17. Alcohol is pure sugar and pure calories, makes you sleep badly, and keeps your blood sugar unstable.
  18. Whatever you cook, make more of it! Double up meats and veggies and freeze for later in the week.
  19. Get plenty of sun on exposed skin (but don’t burn). Or, take 2000 to 5000 units of Vitamin D3 with a meal, daily, for life. Have your Vitamin D levels tested annually and keep them between 55 and 75.
  20. Change your hair and skin care products to eliminate Sodium Laurel Sulfate, Parabens, Wheat, and Fragrances.
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Posted by: wellness training services | August 19, 2013

What is an allergy?

What is an allergy?

Allergy is an immune response seen in an individual when he/she is exposed to certain substances which are normally harmless in the environment. Allergies are of different types:

Allergy starter

Allergy starter (Photo credit: gibsonsgolfer)

  • The type seen when a person is exposed to environmental irritants like smoke, smog, dust particles, pollen grains, smell of some substance, even changes in the environment like hot or cold weather can trigger intense allergic reaction.
  • Some people show allergic reactions when they eat something. For example people show allergy to peanuts, coffee or different food proteins.
  • Some allergies are seen when exposed to some toxic substance e.g. when a wasp bites a person, that area gets red and swollen.
  • Repeat usage of some medicines or repeated use of injections can cause allergies.

Whenever an allergic substance gets entry into the body, the body responds by increasing the production of anti-bodies i.e. IgE anti-bodies. It’s a protective mechanism which helps body get rid of the allergen. As a side effect, this immune reaction trigger several symptoms of allergy like:

  • Running nose and eyes.
  • Coughing and sneezing.
  • Swelling of affecting area.
  • Triggering of pain.
  • A generalized feeling of malaise.
  • Itching at the site of infection.

Natural remedies for allergies:

Luckily, there are several natural remedies for allergies which you can use to get rid of the condition. All these remedies suppress the signs and symptoms of allergies and make your immune system strong enough to eliminate the causative agent. Such remedies include:

Normal saline solution:

  • It is one of the most effective natural remedies for allergies, especially for the irritation of nose and respiratory track. Saline solution (water + salt) is easily available in a variety of preparations like nasal sprays or nasal drops. Irrigating your nose with this solution helps suppress allergy in following ways:
    • First, it helps wash away the irritant logged in the respiratory track.
    • Second, it washes away the cells causing inflammation and irritation (mast cells) and anti-bodies produced by them.
    • Saline solution, in general, has a soothing effect on the nose and respiratory passage.

It’s one of the most widely used natural remedy for irritation. Honey is known for its soothing effect when used for treating sore throat. Honey contains a small of pollen in it. When this pollen enters into the body, it alarms the immune system to produce anti-bodies. But, these anti-bodies are not high enough to produce symptoms of allergy. Over the longer run, these anti-bodies start to accumulate into the blood of that individual. Now, if the person is exposed to the pollens, these anti-bodies eliminate the irritant without even producing significant symptoms of

Pollen from a variety of common plants: sunflo...

Pollen from a variety of common plants: sunflower (Helianthus annuus), morning glory Ipomoea purpurea, hollyhock (Sildalcea malviflora), lily (Lilium auratum), primrose (Oenothera fruticosa) and castor bean (Ricinus communis). The image is magnified some x500, so the bean shaped grain in the bottom left corner is about 50 μm long. (Photo credit: Wikipedia)

Applying honey over bee’s sting also helps limit the allergic reaction and helps lessen the pain.

Apple cider vinegar:
It’s another effective natural remedy for allergies. Apple cider vinegar helps reduce allergy in two ways:

  • The production of mucous increases during allergy. It causes the blockade of respiratory track producing symptoms like coughing and sneezing. Apple cider vinegar helps reduce the production of mucous.
  • Lymphatic system is a protective system of the body which helps get rid of the foreign particle making way to the body. It helps strengthen the lymphatic system, making it powerful enough to fight against the irritant.

It’s a bioflavonoid naturally present in foods like broccoli and citrus fruits. Several supplements are also available. Using it for about 4-6 weeks before the allergy season helps reduce allergy. Quercetin, however, is not advised to pregnant females. It produces its anti-allergy effect because of following reasons:

  • Mast cells are the basic culprit for producing allergy. When these cells are exposed to irritants, their cell walls burst releasing several mediators of inflammation and pain. Quercetin helps stabilize the membrane of mast cells.
  • It is a natural anti-oxidant, preventing the membrane damage, and inflammation in return, caused by allergens.

Nettle leaf:
You can use these leaves by making a tea or using the capsule preparations available in the market. You can make a refreshing tea by mixing it with other herbs like peppermint leaves and raspberry leaves. It contains a natural anti-histamine substance which not only limits the release of histamine but also helps reduce the adverse effects produced by histamine release.

Peppermint tea:
You can make peppermint tea for curing you allergies. Take some peppermint leaves and boil them in water. Filter the water, let it cool and sweeten it if required. Use this tea 2-3 times in allergy season for maximum results. Peppermint helps relieve allergies because:

  • It is a decongestant and helps open the airway. This way, it helps cure problems like coughing, sneezing and nasal irritation.
  • It contains substances that have anti-histamine action.
  • It has strong anti-bacterial and thus helps reduce the infection caused by bacteria.

Steaming of face:
It’s a common home remedy for allergy. It helps open the air ways and helps clear the irritants. Take 1-2 liters of water and heat it till it boils. Drape a towel over your head and breathe the vapors of water for 5-10 minutes.

Gargling is an effective remedy for allergies characterized by throat pain and irritation during speaking and swallowing. Take 1-2 cups of water and boil it till it becomes Luke warm. Add a pinch of common salt and gargle with this mixture. Repeat the process 1-2 times each day till the pain goes away.

Eucalyptus oil:
It produces its anti-allergy effects when you inhale it by adding it in boiling water. It’s a decongestant and anti-inflammatory substance which helps abate the symptoms of allergy.

oedema of the conjunctiva due to hay fever allergy

oedema of the conjunctiva due to hay fever allergy (Photo credit: Wikipedia)

Diet changes:
Some people show allergic response when they eat some food. So, keep following things in mind before eating something.

  • Minimize, or ideally give away, the consumption of the food stuff which triggers allergy.
  • Use less spices in your food.
  • Use plant oils for cooking purposes.
  • Try to avoid canned and processed food. Eat fresh and healthy food.


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Posted by: wellness training services | July 30, 2013

What is Vital Energy?

Vital Energy

When you understand how your body makes energy then it becomes easier to see how you get fatigue. We tend to associate energy as something we need to move the things we can physically control like muscles and to help the brain with our thought processes.

Although this is true, a much larger percentage of your daily energy supply is used to run all the systems in the body that you have no control over like your heart, kidneys and digestive system for example. This is what your RMR, resting metabolic rate is. It is the amount of calories your body needs to run all it’s system before you can even attempt to do all the things you want to do like move and think.

For example an average woman uses approximately 1700 calories a day just in running the internal workings of her body. If your calories intake is around 2500 per day then approximately two thirds of your daily calorie intake is used to do the jobs you may not even know exist or have any control over. You can also see why your body hates to be put on a low calorie diet because it fears it will not have enough usable energy to go around. The priority energy supply must go to the body first and whatever is left over, you can use to consciously do things.

If your body is under constant or extreme stress, ill or injured the additional workload and the increase in wear and tear will mean your body will need more energy and resources to operate, leaving less available for your conscious purposes. As more energy is used internally your movement and thought processes will reduce in strength as energy levels fall, resulting in poor concentration and physical fatigue. It can also result in your body craving for stimulants and high calorie foods in a desperate attempt to boost flagging energy levels but the additional strain these generate means that your body has to work even harder, putting further stress on the body.

The brain is one of the highest internal energy users so any drop in energy will have a huge effect on your brain’s ability to function. Your brain is your control centre, it oversees every movement, response and function. Imagine how you feel when you are tired and run down. You find it hard to concentrate, your movements slow down, your emotions go all over the place, you make silly mistakes and you forget things altogether.

If low energy has this noticeable effect on your ability to function, just imagine what effect it is having on the internal workings of your body. Processes and responses will be affected in the same way. They will slow down through exhaustion, send out wrong information or won’t send any out at all, systems will be put on low tick over and any repair and maintenance programme will be put on hold while the body frantically diverts what resources it has to immediate priorities and life maintaining processes.

The body needs to supply essential operational systems first before your demands are even considered. If energy levels are constantly low then what is available is used to keep the systems of the body operational and this means there is very little remaining for you to use elsewhere. We do have the ability to store energy and this causes many of us great distress as it is in the form of fat cells.

Most of us have a good supply of stored energy and some of us have an excessive supply so why does our energy levels fluctuate or remain low when the body has the ability to store a constant and often excessive supply of potential energy?It is not because we do not have energy supplies available to us but more the fact that our body finds it hard to manufacture those supplies into usable energy because it does not have the right resources or processes available to it.

Symptons of an Energy Imbalance

Your body may be struggling to cope with energy production if you have energy slumps about an hour after eating.You need to eat between meals to restore your energy.You crave for high sugar or fatty foods.You regularly use caffeine, alcohol or nicotine as an energy restorer.

Your body may be poor at energy production if you have consistently low energy.Your weight has gone up as your energy levels have gone down.You always feel tired after eating a meal. Stimulants and stimulation makes you feel immediately exhausted.

Making the Right Mix

The two key components required to make energy are oxygen and glucose. So problems in energy production can come from shortages of either of these components, an imbalance between the two, or an inability to process them. You need molecules of both oxygen and glucose to make energy so if supplies or production of either are affected, then energy cannot be produced. Too much short, shallow breathing brought on by stimulation, stress or anxiety will give you an initial boost of energy but will reduce your oxygen intake over time, making your energy levels fall dramatically. In this situation, reduced oxygen intake is reducing energy production but if your body is stressed in will be demanding more energy. This means that energy levels are being reduced at a time when the body actually needs more. Low oxygen levels mean that you cannot utilise as much glucose to make energy so it is irrelevant how much you have stored or put in because your body can only process it with the help of oxygen. So you can see that extremes or constant stress on the body can create a shortage of supply, imbalance existing supplies and upset the process of energy production. This is why it is so important to give your body regular breaks because relaxation through deep breathing will restore oxygen levels, enabling your body to re boost energy.



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Posted by: wellness training services | July 19, 2013

Healthy Food List

A good healthy food list is a must for people seeking to improve their eating habits and start on a diet of good nutrition. Most of us are either overwhelmed by the volume of data available on what healthy foods are or lack the time to get organized before we go shopping. That is why coming up with a healthy food list is a must.

What we really need is a good and simple healthy food list to get us going in the right direction. It is true that many of the foods we already buy contain various nutrients needed by our bodies; however, so we do not deviate from our goal and to facilitate our shopping, we should concentrate on the following criteria when making our healthy food list:

-Whenever possible purchase organically grown foods, they promote your health and the health of our planet. (Click Here for organic food coupons!)

– Choose foods that provide a rich source of many of the essential nutrients needed for optimal health. Include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that you enjoy and are familiar to you and your family. An occasional exotic food may be a new experience, but if you or your family will not eat it, why include it in your list? When it comes to vegetables, try picking from the rainbow of colors available to maximize variety. Buy non-starchy vegetables such as spinach, carrots, broccoli or green beans.

– Select those foods that are chock full of rich natural nutrients, are not highly processed and do not contain artificial ingredients and toxic substances. Remember, read labels carefully. If you can‘t pronounce it, it probably is not good for your health.

– Choose whole grain foods instead of processed grain products. Try brown rice and whole-wheat spaghetti or spinach pasta. Include dried beans (like kidney or pinto beans) and lentils. Choose whole grain breads this means breads that say 12 grain not just whole wheat.

– Include chicken and turkey in your list and fish at least 2-3 times per week and don‘t forget to remove the skin from chicken and turkey before cooking. If you are going to include meat in your list, try to choose lean meats like pork loin and sirloin.

– Choose healthy spices and herbs to spice up your food diet. Many of us are not aware of the healing powers and nutritional value of spices. Both herbs and spices are excellent antioxidants.

– Consider taking healthy cooking classes to expand your options and to give you a range of ideas for your families menu.

Your healthy food list should contain spices and herbs. Here are a variety of spices and herbs that you can consider including in your healthy food list:

  • Cayenne pepper and Tabasco sauce are known to increase metabolism and fat-burning ability.
  • Ginger, which speeds your metabolic rate and is effective in cases of nausea and vomiting.
  • Mustard, a stimulant that is known to be helpful in cases of respiratory complaints.
  • Cinnamon which can be used in cases of diarrhea and stomach upset and will also boost your metabolism.
  • Allspice, a stimulant that helps to relieve indigestion and gas.
  • Peppermint is used to treat gastric and digestive disorders and helps with insomnia.
  • Horseradish, related to the mustard family, acts as a digestive stimulant.
  • Garlic, known to decrease blood pressure and cholesterol levels. Helpful with digestion and prevents flatulence. 
  • Turmeric, an antioxidant that helps control free radicals and therefore protects against cancer. 
  • Cumin, aids the digestion and helps flush toxins out of the body
  • Fennel, also good for digestion.
  • Oregano, a wonderful spice that has been used to relieve respiratory problems and relieves digestive upset and yeast infections. 
  • Chili Powder, a blend of spices including chili peppers, plus cumin, oregano, paprika, salt, and garlic powder. The health benefits of chili powder are derived mostly from the capsaicin in the red pepper which is used in skin creams to reduce pain, including that of osteoarthritis. It also has antioxidant and blood- thinning qualities.
  • Curry powder, a blend of spices including turmeric, cardamom, coriander, cumin, fenugreek, cinnamon, and cayenne pepper. The blend of spices helps the body detoxify, helps with nausea, stimulate circulation, helps digestion and allergies.
  • Paprika made by grinding dried mild to slightly hot red peppers, acts as an antioxidant and may help reduce blood-platelet stickiness.

– Limit your dairy intake or eliminate it all together. Processed dairy foods are linked to allergies as well as many other symptoms. If you are concerned about your calcuim intake reference the list below (

  • Sesame Seeds -A quarter cup of sesame seeds has 351 mg calcium.
  • Spinach -A cup of boiled spinach has 245 mg.
  • Collard Greens- A cup of boiled collard greens has 266 mg.
  • Blackstrap Molasses- One tablespoon has about 137 mg.
  • Kelp- One cup of raw kelp has 136 mg.
  • Tahini- Two tablespoons of raw tahini (sesame seed butter) have 126 mg.
  • Broccoli- Two cups of boiled broccoli have 124 mg.
  • Swiss Chard- One cup of boiled chard has 102 mg.
  • Kale- One cup of boiled kale has 94 mg.
  • Brazil Nuts- Two ounces of Brazil nuts (12 nuts) have 90 mg.
  • Celery- Two cups of raw celery have 81 mg.
  • Almonds- One ounce of almonds (23 nuts) has 75 mg.
  • Papaya- One medium papaya has 73 mg.
  • Flax Seeds- Two tablespoons of flax seeds have 52 mg.
  • Oranges-One medium orange has 52 mg.

– Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Olive oil is always a good choice.

– Choose water, natural fruit and vegetable juices instead of sodas and empty calorie drinks. Avoid drinks with artificial sweeteners.

– Avoid buying snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.

– Buy the healthy foods that are available in your area and that are affordable. Your budget is important and there is no need to add stress to your life by buying foods you can‘t really afford. There are plenty of nutritious foods available to fit every budget.

– Consider trying vegetarian recipes. Sometimes you just don’t know how good vegetables can taste until you come across that perfect recipe.

– Buy foods that you and your family will enjoy, that taste good and that you can use in many recipes. There are dozens of ways to cook the same foods to make them attractive and different. Do you know how many recipes there are just for chicken alone?

My personal healthy food list is relatively short. I have a tendency to eat a lot of the same foods which is not always the best thing to do, but it is important to add as much variety as possible. Some of my limitations are due to food allergies which are necessary to observe.

I try to buy most of my fruits and vegetables organic or locally grown. The closer they are grown to your home the less anti-fungal agents they use on the product and then of course the less toxins you consume. I have a tendency to eat a lot of chicken so I always buy organic free range chicken. Actually all of the meats I buy are organic. I also do the same with the eggs and butter.

Healthy Food List:




-a salad mix of baby spinach and spring salad mix/field greens

-red, yellow and orange peppers

-purple and green cabbage

-baby carrots



-yellow squash





-green beans




-granny smith apples







-occasionally plums, nectarines and peaches

-limes and lemons for cooking

Whole grains, beans, nuts/seeds/dried fruits and pasta:

-brown rice

-black beans

-spinach pasta

-ezekial whole grain bread

-high fiber organic cereals


-sunflower seeds


-pumpkin seeds

-sesame seeds



Dairy/Non Dairy:

-rice milk


-organic chicken

-Wild Caught Salmon


-ground turkey

-occasionally lean organic grass fed organic red meat




-Cayenne pepper












-organic fruit juice specifically a blend of blueberry and cranberry juice



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