Resultados da busca

Dealing with chronic pain has been a significant part of my own journey, and I understand the overwhelming impact it can have on one's life. It's not just a physical challenge; it affects emotional well-being, relationships, and overall quality of life. Surprisingly, one of the most effective ways to manage chronic pain is through exercise. In this comprehensive guide, let's explore how exercise has personally benefited me and my patients, and how they can help you too. Chronic pain is an uninvited guest that can linger in your life, affecting every aspect of your daily routine. It doesn't discriminate; it can strike anyone, at any age. For many of us who have experienced it, chronic pain is more than just physical discomfort; it's a relentless companion that often brings emotional distress, fatigue, and even a feeling of helplessness. But here's the thing: you don't have to resign yourself to a life overshadowed by chronic pain. There's hope, and it begins with understanding the transformative power of exercise. In this blog, I'll share the role that exercise has played in not only managing but also alleviating pain. We'll delve into why exercise is a vital tool in the battle against chronic pain, and how you can embark on your exercise journey, even if you're starting from scratch. So, whether you're someone who's been dealing with chronic pain for years or you're just beginning to grapple with it, know that you have the potential to take control of your health and break free from the grip of chronic pain. Let's embark on this journey together and discover how the right types of exercise can be a game-changer in your life. How Does Exercise Benefit People Dealing with Chronic Pain? When it comes to chronic pain, the idea of exercise might initially seem counterintuitive. After all, why would you want to move your body when it's already hurting? But here's the truth: regular, appropriate exercise can be a powerful ally in managing and even reducing chronic pain. Let me share with you the ways in which exercise has proven to be a game-changer for both myself and many of the individuals I've worked with. 1. Pain Relief Through Endorphins: Exercise triggers the release of endorphins, your body's natural painkillers. These feel-good hormones not only help alleviate pain but also improve your mood, creating a sense of well-being. When you're dealing with chronic pain, a boost in mood can be a lifeline. 2. Strengthening Muscles: Chronic pain often leads to muscle atrophy and weakened joints due to reduced activity. Exercise, specifically targeted and tailored to your needs, can help rebuild muscle strength and improve joint flexibility. This increased strength can provide better support for your body, reducing pain and discomfort. 3. Enhanced Blood Flow: Physical activity improves circulation, ensuring that oxygen and nutrients reach your muscles and tissues efficiently. This enhanced blood flow can aid in the healing process and alleviate pain, particularly in areas with reduced circulation. 4. Improved Posture and Alignment: Many chronic pain conditions are aggravated by poor posture and misalignment. Exercises that focus on posture correction and alignment can significantly reduce pain by addressing the root cause. These exercises can help you regain a more natural, comfortable posture. 5. Better Sleep Quality: Chronic pain often disrupts sleep patterns, leading to fatigue and exacerbating pain. Regular exercise can promote better sleep quality, helping you feel more rested and better able to manage pain. 6. Stress Reduction: Chronic pain and stress often go hand in hand, creating a vicious cycle. Exercise is a potent stress-reducer, as it releases tension and calms the nervous system. Reducing stress can lead to a decrease in the perception of pain. 7. Weight Management: Excess weight can exacerbate chronic pain, particularly in weight-bearing joints like the knees and hips. Exercise, when combined with a balanced diet, can contribute to weight management, reducing the strain on these joints and decreasing pain. 8. Enhanced Range of Motion and Decrease Stiffness: Many chronic pain conditions restrict your range of motion. Exercises that focus on mobility and flexibility can help you regain and maintain a more extensive range of motion, allowing you to move with greater ease and less discomfort. 9. Empowerment and Control: Chronic pain can often make you feel helpless and out of control. Committing to an exercise regimen gives you a sense of empowerment. It allows you to take an active role in managing your health, leading to increased confidence and resilience in the face of pain. It's important to note that not all exercises are created equal, especially when dealing with chronic pain. The key is to find the right balance of activity that challenges your body without exacerbating your pain. Tailored exercises that suit your specific condition and fitness level are crucial. This is where guidance from a healthcare professional or a specialized program like Be Healthy Academy can make a significant difference. In the next section, we'll delve into the specific exercises that have shown remarkable effectiveness in reducing chronic pain. Whether you're looking to incorporate gentle movements, relaxation exercises, or strengthening routines into your regimen, we've got you covered. The Best Exercises to Reduce Chronic Pain Finding the right exercises that suit your body and condition can significantly improve your quality of life. Here are some excellent exercises to help alleviate chronic pain and enhance your well-being: Physical Exercises Walking Walking, a seemingly simple act, has the power to create ripples of change in the tapestry of chronic pain. It's a low-impact exercise, accessible to almost everyone, offering a gentle start to their exercise journey. Patients begin with short walks and gradually increase the duration and intensity, witnessing a transformation in their fitness and pain levels. Swimming Water can hold a special place in this journey. Swimming, with its gentle impact on joints and muscles, becomes an oasis of relief for many grappling with chronic pain. The buoyancy of water cradles the body, reducing the stress on muscles and joints. It's a therapeutic exercise, and for some it's been a buoy that keeps them afloat in the midst of chronic pain. Pilates Pilates has been particularly beneficial, specially for my patients that suffer chronic back pain. It focuses on core strength, flexibility, and posture. If you're curious to learn more about Pilates and its impact on chronic back pain, check out my post on Pilates and Back Pain for more insights. Relaxation Exercises Deep Breathing Breath - a fundamental pillar of life and, surprisingly, a potent tool in managing chronic pain. The rhythm of controlled breaths, a simple yet profound practice, reduces stress and tension, common triggers for chronic pain. Incorporating deep breathing into your daily routines can yield significant benefits. Meditation The art of stillness, of diving within, has paved the path of healing for many on this journey. Meditation, a practice of mindfulness and presence, encourages relaxation and mental clarity. For my patients, it's been a cornerstone of their pain management routine. It's a sacred space where pain takes a backseat, and a sense of calmness prevails. To explore different meditation techniques, you can delve into my post on 7 Types of Meditation. Somatic Exercises Our bodies, repositories of wisdom, often carry the answers to managing chronic pain. Somatic exercises (somatic means “body”) focus on enhancing body awareness, releasing muscle tension, release trauma, and manage their mental health symptoms. Those types of movements are performed consciously with the intention of focusing on the internal experience of the movement rather than the external appearance or result of the movement. They've proven immensely helpful for individuals dealing with chronic pain. In their exploration of somatic exercises, my patients have found a profound connection between body and mind, and a pathway to relief. Gentle Movements Self-Healing Movement Class My Self-Healing Movement classes have become a holistic haven for many traversing the landscape of chronic pain. Those gentle movements mix physical therapy and mindful movement to calm down the nervous system, release stress and trauma stored in the body. It's a space where you can learn to listen to your body, to embrace movement that heals. Exercise to Regulate the Vagus Nerve The Vagus Nerve, a conductor of the body's symphony, plays a crucial role in pain perception. Certain exercises and practices, like specific breathing techniques, can help activate and regulate this nerve, potentially reducing chronic pain. It's a fascinating journey for my patients, understanding the nuances of their body's inner workings. Stretches Incorporating gentle stretches into one's daily routine becomes a simple yet impactful exercise. Stretching enhances flexibility and reduces muscle tension. My guide on 10 Gentle Stretches to Relieve Pain is a treasure trove of practical stretches that you can add in your daily routines. Strengthening Exercises Yoga Yoga combines physical postures, breath control, and meditation. It's known for enhancing flexibility and strength while reducing stress. Yoga can be adapted to accommodate various levels of fitness and chronic pain. Gym Workouts Stepping into the gym under the guidance of a trained professional has provided structure and guidance to many in their exercise routine. Working out in a gym, with a focus on proper form and technique, has proven to be a beneficial part of one's journey through chronic pain. The key to embarking on this journey of exercises to manage chronic pain lies in personalized approaches, in understanding the unique needs and capacities of each individual. It's about creating a roadmap that leads to relief, strength, and a better quality of life. How Do You Get Started? Starting an exercise routine when dealing with chronic pain requires careful planning and consideration. Here are some steps to help you get started: Consult Your Healthcare Provider: Before beginning any exercise program, consult your healthcare provider. They can provide guidance on exercises that are safe and suitable for your condition. Set Realistic Goals: Start with achievable goals. Gradually increase the intensity and duration of your workouts as your fitness improves. Practice Self-Awareness: Listen to your body and be mindful of any pain or discomfort. Pushing through severe pain is counterproductive and can lead to further injury. Modify Exercises: If an exercise causes significant pain or discomfort, modify or discontinue it. It's crucial to find exercises that work for your body and your pain levels. By integrating these principles, you can create an exercise routine that not only alleviates pain but also sets the foundation for a healthier, more vibrant life. Are You Ready to Take Control of Your Health and Break Free from Chronic Pain? If you're ready to reclaim your life and heal from chronic pain, join Be Healthy Academy. Be Healthy Academy is a science-based program that offers accountability, pain science education, stress management techniques, ways to shift mindset, increase body awareness, techniques to release trauma from the body, and so much more 🧠💖🔥 We also offer interactive workshops and a supportive community to guide you on your healing journey. If you are ready to take control of your health and are looking for an experienced and caring guide, you are in the right place. With the Right Resources, YOU Have the Ability to Heal Yourself. And You Don't Have to Do It Alone. Let Me Show You The Way. References: 1 - Exercise and Chronic Pain. (n.d.). Utah State University Extension. Retrieved from https://extension.usu.edu/heart/research/exercise-and-chronic-pain 2 - Higuera, V. (2022, June 16). Exercises to Reduce Chronic Pain. Healthline. Retrieved from https://www.healthline.com/health/exercises-to-reduce-chronic-pain Images shared under Free Creative Commons License, from Freepik or are from Ana's private gallery.

(This blog was inspired by our Self Study Course called "Find Peace in the Chaos: Tools for Busy People to Mindfully Manage Stress.) In the midst of life's chaos and challenges, finding inner peace can feel like an elusive goal. However, with the right strategies and mindset, it is possible to cultivate a sense of calm and tranquility even in the most turbulent times. This article will provide you with valuable tips and insights to help you find peace amidst chaos. 1. Embrace Mindfulness: Be Present in the Moment Mindfulness is a powerful practice that allows us to cultivate a state of heightened awareness and presence. According to the Brave Thinking Institute (1), mindfulness enables us to detach from the chaos around us and find inner peace. By grounding ourselves in the present moment, we can let go of worries about the past or future and focus on what is happening right now. Practice mindfulness through techniques such as meditation, deep breathing exercises, or mindful activities like walking in nature or savoring a meal. 2. Practice Self-Compassion: Nurturing Yourself Amidst Chaos During chaotic times, it is essential to prioritize self-care and self-compassion. The Bright Space Coaching blog (2) emphasizes the importance of taking care of ourselves amidst chaos. Treat yourself with kindness, understanding, and compassion, just as you would a dear friend. Engage in activities that nourish your soul, such as practicing hobbies, spending time in nature, or engaging in creative outlets. By prioritizing self-care, you can replenish your energy and find inner peace. 3. Establish Healthy Boundaries: Protect Your Inner Peace in Chaos Maintaining healthy boundaries is crucial when navigating chaos. Oprah Daily (3) suggests that setting boundaries is an act of self-respect and a way to protect our inner peace. Assess your relationships and commitments, and identify areas where you may need to establish clearer boundaries. Learn to say "no" to activities or requests that drain your energy or compromise your well-being. By prioritizing your needs and creating space for yourself, you can cultivate a sense of peace amidst the chaos. 4. Cultivate a Positive Mindset: Shifting Perspective in Chaos A positive mindset can be a guiding light in times of chaos. Practice reframing negative thoughts and cultivating gratitude for the present moment. Oprah Daily (3) highlights the importance of focusing on what you can control and letting go of what you cannot. Engage in positive self-talk, affirmations, and visualization techniques to foster optimism and resilience. By shifting your perspective and focusing on the blessings in your life, you can find peace even amidst the chaos. 5. Seek Support: Connecting with Others Building a support system is essential when navigating chaos. Connect with like-minded individuals who can provide encouragement, understanding, and empathy. The Bright Space Coaching blog (2) emphasizes the power of finding community in challenging times. Seek support from friends, family, or support groups, both online and offline. Engaging in open and honest conversations can provide a sense of validation and remind you that you are not alone in your journey. Conclusion Finding peace in chaos is a personal journey that requires patience, practice, and self-compassion. By embracing mindfulness, practicing self-care, establishing healthy boundaries, cultivating a positive mindset, and seeking support, you can discover a profound sense of peace amidst life's challenges. Remember that finding peace is not about eliminating chaos entirely but rather finding the inner resilience to navigate it with grace and serenity. Embrace these tips, and let them guide you toward a life filled with peace and tranquility. Do you want even more? Join Be Healthy Academy to learn more about how you can practice Self-Care and Self-Love!!! Be Healthy Academy is a one-of-a-kind membership dedicated to helping women (and men) improve their life and their health. It combines actionable steps, authentic healing practices, and monthly in-depth training to help you master the skills necessary to create a long-lasting inner transformation. The Academy includes:  👉 My Signature Step-by-Step Course: “Self-Healing Path: Heal from Chronic Pain” ~ 11 hours 👉 Interactive live meetings 2x a month 👉 Holistic library with 200+ simple video lessons with actionable practices 👉 Printable PDFs to support the self-healing journey 👉 Meditations and practical techniques to calm the nervous system 👉 A virtual and supportive community 👉 Q&A with a healthcare professional with over 15 years of experience 👉 Wellness challenges and accountability Join Be Healthy Academy now!!! Reference: Brave Thinking Institute. (n.d.). Finding Peace in Chaos. Retrieved from https://www.bravethinkinginstitute.com/blog/life-transformation/finding-peace-in-chaos Bright Space Coaching. (2020, March 15). How to Find Peace Amid Chaos. Retrieved from https://www.brightspacecoaching.com/blog/2020/3/15/how-to-find-peace-amid-chaos Oprah Daily. (n.d.). How to Find Inner Peace. Retrieved from https://www.oprahdaily.com/life/a29474453/how-to-find-inner-peace/

Click here for the main podcast page or scroll below to select an episode. Episode 1: How to Overcome Pain and Chronic Problems Holistically Episode 2: How to Harness the Power of the Mind with Lisa Moore Episode 3: Natural Ways to Balance Hormones and Boost Energy with Dr. Deb Matthew Episode 4: The Bracelet Technique: Creating New Habits Through Neuroplasticity Episode 5: Chromotherapy: The Secret To Healing Your Body With Color by Nicole DiCristofaro Episode 6: Reverse Diabetes & Activate Self-Healing with Karin Yehling Episode 7: From Near-Death Experience to Purpose with Donna Riley Episode 8: How To Move Forward After Being In A Narcissistic Relationship Episode 9: How To Avoid Spiritual Bypassing? Episode 10: How To Turn Stress into Excitement Episode 11: How to Stay Sane During the Holidays? Episode 12: Learn the 5 Steps to Shift your Energy and Start a Brand New Year Episode 13: How to Balance Traditional and Holistic Health? Episode 14: Why is It Hard to Ask For Help? Episode 15: How to Reduce Stress and Feel More Grounded

Some day can be a challenge. It can be draining and at some point, we get overwhelmed. A lot of us are consumed with the responsibilities and even being trapped in a rat race. The modern world is moving faster than ever, and it seems as if we will never catch up to all the competing priorities and challenges of our time. When we feel overwhelmed, it is important that we take a step back and breathe. Here are some tips to help you when everything feels overwhelming: 1. Prioritize Self-Care At one point or another, everyone goes through a tough time. Whether it’s financial woes, a messy breakup, a tragic loss, or just the pressure of daily responsibilities, its hard to stay grounded and feel balanced all the time. And when stress, anxiety, and worry start to take over, life can become overwhelming and you may start to feel burned out. Start to create a healthier relationship with yourself, with food, your body, and weight, then you can feel your best . You can check in with yourself and recognize if you’re feeling out of balance and stressed. Looking for 33 simple ways to practice self-care? Click here. 2. Shift Your Perspective The key to shifting your perspective is to remember what you're aiming for, what is most important for you. If you feel like you aren't learning anything, look around, search for opportunities. Chances are, someone around you knows something you don't -- and you can ask them questions. You can use every situation in your life to create moments of growth and opportunity. Pay attention to the little things around you and use those opportunities to celebrate the small victories. 3. Breathe Deeply Have you ever noticed how you breathe when you feel relaxed? The next time you are relaxed, take a moment to notice how your body feels. Or think about how you breathe when you first wake up in the morning or just before you fall asleep. Deep breathing is one of the easiest ways to decrease stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply. It is such a good way to practice emotional decluttering Breathing exercises can help you relax because they make your body activate your sympathetic system (relax, repair and digest) and stop the "fight or flight" response. 4. Meditate Meditation may feel like an extra burden if you already lead an overwhelmed life. However, the reality is that practicing meditation will help you to be more productive and accomplish more during the day. There's only a limited amount of time each day. But many of us get trapped in trying to accomplish more than is humanely possible. Is this what’s happening for you? Meditation will also help you to prioritize your tasks. The more grounded and conscientious you are, the more focus you are. Meditation has so many benefits. 5. Slow Down and Manage Your Time Most of us know that we could be managing our time more effectively, but it can be difficult to identify the mistakes that we're making and to know how we could improve. When we do manage our time well, however, we're exceptionally productive at work, and our stress levels drop. We can devote time to the interesting, high-reward projects that can make a real difference to a career. Focus on habits that can transform your life, such as exercising, tracking what you eat, developing daily routines, and meditating. These habits replace bad habits and solicit other good habits. As a result, you’ll be healthier, more focused, and better suited to manage your time. On another note, managing your time sometimes means learning to say 'NO'. Yes, we don't want to disappoint anyone. But, you can only handle so much. If you already have a full plate then you can decline that party invitation or helping your colleagues on a project until you have the spare time. 6. Move Mindfully Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something, we all naturally possess, it’s more readily available to us when we practice on a daily basis. Being mindful makes it easier to savor the pleasures in life as they occur. It improves our well-being. It helps in becoming fully engaged in activities and creates a greater capacity to deal with adverse events. Also, scientists have discovered that mindfulness improves physical health in a few ways. It can help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, improve sleep, and alleviate gastrointestinal difficulties. In addition, psychotherapists in recent years have turned to mindfulness meditation as an important element in the treatment of a number of problems, including depression, substance abuse, eating disorders, couples’ conflicts, anxiety disorders, and obsessive-compulsive disorder. The goal of mindfulness is to wake up to our inner sensations (mental, emotional, and physical). Ana's YouTube Channel has many tools to improve your mindfulness. 7. Unplug – Go On a Digital Fast Also known by various other terms like “digital detox,” “digital Sabbath,” and “unplugging”, the idea behind a digital fast is to voluntarily and deliberately stop using all connected devices – smartphones, computers, tablets, and so on – that plug you to the internet for a pre-specified amount of time. Going device-free can be uncomfortable and stressful at times. Some people are so addicted to their phones, that they might feel annoyed, anxious, and even bored without the devices. While it may be hard, it can be a rewarding experience. Studies have found that the mere presence of a mobile device, even if you aren’t actively using it, lowers empathy levels and decreases conversation quality when interacting with other people, a phenomenon researchers have dubbed ‘the iPhone effect.’ 8. Get Plenty of Sleep Sleep may seem like a waste of time. You could instead be answering e-mail, doing the dishes, or doing something you think is more important. But, research shows that you're more likely to succeed at your tasks—and enjoy greater well-being—if you get a good amount of sleeping. Of course, it's not easy to sleep when you're feeling overwhelmed. In fact, nearly two-thirds of Americans say they lose sleep because of stress. That's especially unfortunate because sleep combats some of the fallout of stress, and poor sleep has been linked to significant problems. And that makes sleep even more important to help your body to relax and repair. Start to create a pleasant routine before going to bed and you will start to look forward to going to bed. This will help your brain to relax before you even lie down in bed. Perhaps, start to dim the lights a few hours before going to bed, have an earlier dinner, take a bath, play some music, etc. 9. Know When to Walk Away In both our personal and professional lives, there are times when reality dictates that we must stand up and "end" something. Endings are necessary. They are an essential part of life. Everything has seasons, and we have to be able to recognize when something's time has passed and to move on to the next season. Everything that is alive requires pruning as well, which is a great metaphor for endings. Embrace and welcome what is happening now, because you are in a great spot to really start making some profound changes, and dramatically redirect the course of your life. What is happening to you now is actually a really, really a good thing. 10. Go Easy on Yourself When you hit a rough patch, what does your self-talk sound like? For some of us, in those moments, our inner voice comes on like a drill-sergeant full of harsh words and criticism. Even people who are naturally supportive and understanding of others may find it hard to offer the same kindness to themselves. An area of behavioral science research observing self-compassion is taking a closer look at how kindly or unkindly we view ourselves, and the effects on mood, health, and overall well-being. Growing research from this field indicates that people who are self-compassionate tend to be more optimistic, resilient, satisfied in life, and generally happier than their tougher-talking counterparts. When you are hard on yourself for a failure or mistake then relax a bit and go easier on yourself. Make a habit of celebrating your small daily and weekly successes. No matter how small it is, it is still a success. Thus, give yourself a tap on the back. Remind yourself to keep the motivation and self-esteem up. Be Healthy Academy is dedicated to helping transform lives by providing customized programs to each of its members according to their needs. It provides a balanced, holistic, and healthy approach that lets its members long-lastingly transform from within. DISCOVER, CREATE, AND TRANSFORM to the best and healthier version of YOU. Become a member now! References: “The Chopra Center.” The Chopra Center, 3 Oct. 2019, chopra.com/articles/10-things-to-do-when-youre-overwhelmed. Accessed 7 Apr. 2020. Bill Murphy Jr. “17 Things to Do When You’re Feeling Totally Overwhelmed.” Inc.Com, Inc., 20 Jan. 2016, www.inc.com/bill-murphy-jr/17-things-to-do-when-youre-feeling-totally-overwhelmed.html. Accessed 7 Apr. 2020. ‌Braden Thompson. “8 Important Things to Remember When You’re Feeling Overwhelmed.” Lifehack, Lifehack, 21 Feb. 2014, www.lifehack.org/articles/productivity/8-things-remember-when-you-are-overwhelmed.html. Accessed 7 Apr. 2020. ‌“What to Do When Your Life Is Overwhelming You.” Happify.Com, 2018, www.happify.com/hd/what-to-do-when-life-is-overwhelming/. ‌Fontenot, Kaitlin. “Productivity Isn’t about Time Management, It’s about Managing Your Work.” Theresa Cantley LLC, 16 Nov. 2019, theresacantley.com/productivity-isnt-about-time-management/. Accessed 7 Apr. 2020. ‌Langford, Elisabeth. “Natalie Shay.” Natalie Shay, 24 July 2017, www.natalieshay.com/blogs/chddacas6qfsz5fvv9kkwue0c1pa5f. Accessed 7 Apr. 2020. ‌https://www.facebook.com/iamfearlesssoul. “This Is How To Shift Your Perspective to Create a Better Life.” Fearless Soul - Inspirational Music & Life Changing Thoughts, 30 Nov. 2018, iamfearlesssoul.com/shift-your-perspective/. Accessed 7 Apr. 2020. ‌Cole, Nicolas. “Change Your Perspective, Change Your Life.” Inc.Com, Inc., 26 Apr. 2016, www.inc.com/nicolas-cole/change-your-perspective-change-your-life.html. ‌“Stress Management: Breathing Exercises for Relaxation.” HealthLink BC, 2017, www.healthlinkbc.ca/health-topics/uz2255. Koller, Tessa. “Feeling Overwhelmed? Best 5 Meditation Apps to Destress During the Day.” Lifehack, Lifehack, 7 Sept. 2018, www.lifehack.org/797469/best-meditation-app. Accessed 7 Apr. 2020. ‌“Get Enough Sleep | Mental Health America.” Mhanational.Org, 2019, www.mhanational.org/get-enough-sleep. ‌“10 Common Time Management Mistakes Avoiding Common Pitfalls.” Mindtools.Com, 2009, www.mindtools.com/pages/article/time-management-mistakes.htm. Benna, Steven. “8 Keystone Habits That Can Transform Your Life.” Business Insider, www.businessinsider.com/keystone-habits-that-transform-your-life-2015-8. helpguidewp. “HelpGuide.Org.” HelpGuide.Org, 21 Mar. 2019, www.helpguide.org/harvard/benefits-of-mindfulness.htm. Misra, Shalini, et al. “The IPhone Effect.” Environment and Behavior, vol. 48, no. 2, July 2014, pp. 275–298, 10.1177/0013916514539755. Accessed 10 Apr. 2019. ‌ ‌ ‌ ‌

Shungite is a unique and mysterious stone. Its origins are unknown and its benefits may be hard to believe for some. Before we get into the details of the stone’s physical properties and its proven benefits, I would like to tell you a little about Shungite’s origins and history. The Origins of Shungite Shungite has its origins in the Republic of Karelia, in the Russian Federation. It was discovered in a small village called Shunga, hence its name. Although traces of Shungite have been found in a few other locations throughout Russia, the Zazhoginsky deposit is the only place where it can be found in vast reserves. Shungite has mysterious origins, unlike any other carbon-based material. Materials made out of carbon typically come from decayed organic substances like old forests. But Shungite is thought to be at least 2 billion years old which is before organic life existed on Earth. There are two main hypotheses to how Shungite came to exist. The most popular one is that it came to be by the sedimenting of rich organic materials of primitive life forms into mud and silt. The other, more intriguing, yet less popular hypothesis is that it got formed from a meteor crashing into the earth. Interestingly, there is evidence that a meteor actually did crash in close vicinity to the deposit of Shungite, just a little earlier than the stone was formed. Types of Shungite Stones Shungite comes in three different types of stones, depending on the quantity of carbon that the stones possess: Type I Shungite – Elite Silver Shungite This type of Shungite is the purest type that exists, with a concentration of carbon of 98%. Elite Shungite makes up only 1% of the total existing Shungite. Type II Shungite – Black Shungite This type of Shungite contains 50-70% carbon and it can be shaped and polished easily to make various items. It is the type that is largely available to be bought. Type III Shungite - Gray Shungite This Shungite is made out of 30-50% carbon and is only used for industrial applications. You will not find this type of Shungite on the market. Fullerene, the Compound Behind Shungite’s Benefits Shungite has a unique composition; it contains Fullerene, which is why it has such powerful properties. Fullerene is a fairly recently discovered carbon complex that links together 60 carbon atoms. This compound is so unique; it is hollow on the inside leaving space for all kinds of toxin and radio wave absorption. Fullerenes have very powerful properties on electromagnetic fields, absorption of toxins, and human health. Backed by Science Benefits of Shungite 1. Shungite has a purifying effect on water A recent 2018 study states that Shungite can remove contaminants and organic substances such as pesticides from water, thus purifying it. Another 2017 study has also shown that the carbon in Shungite can remove radioactive compounds from water. Its unique porous structure, allows the stone to adsorb 95% of contaminants that come into contact with its surface. Contaminants that Shungite removes through adsorption/absorption include: organochlorine compounds benzene chlorine heavy metals phenols dioxins radionuclides oil phenol pesticides ammonia 2. It has antibacterial, antioxidant, and anti-inflammatory properties Fullerenes, which are compounds present in Shungite, are a type of carbon nanostructures ( CNS). According to this 2017 review of studies, CNS can destroy harmful pathogens by damaging the cell walls of bacteria and viruses, and kills microbes by making them lose electrons and die. This means that Shungite has a strong anti-bacterial effect. Shungite also has antioxidant properties, according to this 2018 animal study. The study showed that a Shungite solution helped a mice’s damaged skin to produce more antioxidant enzymes. The same study also showed that Shungite has anti-inflammatory properties 3. It can block harmful EMF radiation This older 2003 animal study has shown that Shungite is an EMF protector stone. Shungite has the properties of absorption and dispersion of EMF waves. Its unusual structure is what gives the stone these protective properties. The structure is a silicon dioxide Quartz matrix, inside which carbon flakes are scattered. The carbon is a special carbon, one of the highest allotropic forms containing fullerenes and other nano-particles. Plus, the quartz matrix is soaked with micro-sized metals. All this allows Shungite to block EMF radiation. 4. Shungite water can improve your health Traditionally, water infused with Shungite was thought to have a healing effect on several health problems, such as: allergies asthma arthritis liver problems gallbladder issues autoimmune disease pancreatic dysfunction chronic fatigue sore throats gastric issues kidney problems Scientifically, due to Shungite’s antioxidant and anti-inflammatory effect, it’s believed that the stone can help with these ailments. How to Use Shungite You can benefit from Shungite’s powerful properties in several ways, such as: Infusing your water. To purify your water using Shungite you can either use a Shungite filter or place the stones in the water for 2 to 3 days. Wearing it as jewelry. Carrying it in your bag. Placing it near EMF sources. Displaying shungite in your home. To help you de-stress and sleep better, it’s recommended to put the stone near your bed. Meditating with the stone. Shungite has been used since ancient times because of its many beneficial properties. As science advances and more studies are being conducted, more and more of the stone’s claimed benefits get proven which means that our ancestors were on the right path with this stone. It is my hope that this article shines a light on this mysterious stone and helps you reap its benefits. About the author: Xenia Mateiu is the owner of The Village Rock Shop, a local gift shop in Carlsbad, California, selling crystals, gemstones, unique handmade items, and locally sourced products. Information provided on this site is not intended as a substitute for appropriate medical care. This article is not intended to diagnose, treat, cure or prevent any disease.

Oatmeal are not just healthy, they are quite delicious and easy to prepare too!!! I like making oatmeal in the Instant Pot rather than over the stove or in the microwave because there’s no monitoring involved to be sure it doesn’t bubble over and cause a mess, or stirring to avoid it sticking to the bottom of the pan. It is so easy. I turn it on and take my dog to walk. When I am back from the walk, my breakfast is ready. 😋 For this recipe, you can use steel cut or rolled oats. For steel cut oats use a 3 to 1 ratio aka 3 cups liquid to 1 cup oats (less processed needs more liquid to soften the grain). For rolled oats use a 2 to 1 ratio aka 2 cups liquid to 1 cup oats (flatter surface needs less liquid to soften the grain). Ingredients: For Steel Cut Oats 2 cups water 1 cup almond milk 1 cup steel cut oats For Old Fashioned Rolled Oats 1 cup water 1 cup almond milk 1 cup old fashioned rolled oats 1 generous pinch of cinnamon 1 generous pinch of Himalayan salt 1 tea spoon of ghee 3 drops of Stevia Nuts of your choice (I like to use walnuts) Fruit of your choice - cut in small pieces if necessary (apple, blueberries, strawberries, raspberries,...) Preparation: Press the manual (or Rice) setting and set the cooking time for 3 minutes on high. Once the cooking time ends, allow the oatmeal to sit in the pot to natural release the pressurized steam (about 15 minutes). Flip the release valve using the end of a wooden spoon to release any residual steam and always face the lid away from you when opening. Optional: To add in some extra flavor, add the ghee and the oats in a pot. Select "brown/saute" and low temperature. Add the cinnamon and salt. Sauté for 1-2 minutes. Once ghee is completely melted, add the rest of the ingredients. Use organic ingredients as often as possible. Your microbiome and your gut will thank you. Running out of healthy recipes to prepare? No worries, we have more! For more healthy recipes. Join Be Healthy Academy! Wanting to start a healthy lifestyle but, you don't know where to begin? Be Healthy Academy provides more than just healthy recipes. Be Healthy Academy is dedicated to helping transform lives by providing customized programs to each of its members according to their needs. It provides a balanced, holistic, and healthy approach that lets its members long-lastingly transform from within. DISCOVER, CREATE, AND TRANSFORM to the best and healthier version of YOU. Become a member now! “Let food be thy medicine" -Hippocrates

Kitchari is the traditional cleansing food which is a combination of split mung beans and white basmati rice with plenty of spices, depending on your constitution. This recipe is very easy to prepare and not only it is healthy but it has a lot of flavor as well which makes it delicious! Here's how you can easily prepare this great food with just using an instant pot: Ingredients: 1/2 cup Basmati rice 1 cup mung dal (split yellow) 6 cups (approx.) vegetable broth (or water) A bit of Himalayan salt (1/4 tsp. or so) 1 tsp. ghee 1/2 tsp. coriander powder 1/2 tsp. cumin powder 1/2 tsp. turmeric powder Handful of fresh cilantro leaves 1 and 1/2 cups assorted vegetables (zucchini, carrots, asparagus, sweet potato, mushrooms, broccoli) Preparation: Put instant pot on saute. Put in 1 tsp. of ghee and spices. Mix that all up to release the flavor. Turn instant pot off. Add the mung beans and Basmati rice into the mixture and stir. Add the veggies you like (I added onions, broccoli and mushrooms this time). Add the liquid. Select manual (or beans) setting for ten min. Once it is done, release the pressure safely. And Enjoy it :) Use organic ingredients as often as possible. Your microbiome and your gut will thank you. Running out of healthy recipes to prepare? No worries, we have more! For more healthy recipes. Join Be Healthy Academy! Wanting to start a healthy lifestyle but, you don't know where to begin? Be Healthy Academy provides more than just healthy recipes. Be Healthy Academy is dedicated to helping transform lives by providing customized programs to each of its members according to their needs. It provides a balanced, holistic, and healthy approach that lets its members long-lastingly transform from within. DISCOVER, CREATE, AND TRANSFORM to the best and healthier version of YOU. Become a member now! “Let food be thy medicine" -Hippocrates

Did you have a dream that you decided to give up on because the voice inside your head said you couldn't achieve it? Or do you constantly worry about not being good enough because that's how you see yourself? Although there are some benefits to being critical about your own work or actions, it's important to remember that no one should prevent you from pursuing your hopes and desires — especially yourself. Being your own worst (and unjust) critic and talking yourself down can only result in self-fulfilling prophecies that lead to failure. However, putting a stop to years of negative self-talk to become your own biggest cheerleader is easier said than done. If you need help getting started, here are three ways you can silence that harmful voice inside your mind: 1. Acknowledge Your Inner Critic A defeatist mindset can have worrying effects on how you approach life altogether. Maryville University states that there is growing research being done on the link between our mental wellbeing and learning success. This means that we are just beginning to uncover all the ways our brain can be affected by our mental health — something that negative self-talk can definitely impair. Fortunately, all hope is not lost, as the power to control your thoughts is still completely yours, you just need to find a way to do it. In this same vein, a study published on Science Daily found that one reason why you might be stuck in a negative mindset is due to a lack of mental focus. To reclaim control, you must make an effort to notice when self-sabotage is in play. By acknowledging this, you'll be able to stop it, and in turn, remember your worth. And just in case your inner critic starts to take control, remember this: You didn't travel this far just to go back, and you're here because you'll go even further. 2. Practice Positive Thinking Despite regaining control over your thoughts, it's important to keep in mind that there's still an inner voice there that you can hone. In fact, University of Toronto researchers propose that our internal voice can help us become more self-controlled. When we set our minds straight, we can map out our actions clearly, and this is all about cultivating a positive environment for your headspace. A simple yet effective method to help you be more aware is writing down each hurtful thought and then transforming it into a hopeful one. You can manifest positive affirmations better by reciting them in front of a mirror. Albeit easier said than done, purposely taking small steps can lead to great changes. You only need to keep in mind that you shouldn't be your own victim in life, for you can live victoriously. 3. Believe in Yourself As mentioned in our post on the ‘3 Reasons Why It's Important to Celebrate Yourself Everyday’, we can only work on our confidence when we start believing in ourselves. Of course, dealing with negative thoughts can be quite tricky, as they are usually habits rooted in personal matters. But when we celebrate who we are, even for the smallest of accomplishments, we can begin to let go of the negative thoughts that shackle us. Dr. Kristin Neff from the University of Texas shares that when we treat ourselves kindly, not only will we make healthy lifestyle choices, but we are also less likely to develop depression or anxiety. Remember, sometimes the only person standing in your way is yourself. Ultimately, when you celebrate who you are, you will secure a beautiful strength that will help transform any challenge into a triumph. So, decide to set your mind on your dreams instead of your fears every single day, and even though it can be a challenge in the beginning, it's only going to get easier and brighter from here on out. Sources: https://online.maryville.edu/online-bachelors-degrees/psychology/ https://www.sciencedaily.com/releases/2011/06/110602162828.htm https://www.ncbi.nlm.nih.gov/pubmed/20692639 https://www.behealthywithana.com/post/celebrate-yourself https://well.blogs.nytimes.com/2011/02/28/go-easy-on-yourself-a-new-wave-of-research-urges/ exclusively written for behealthywithana.com By Aly Kim

There are some business that consider intuition as their secret weapon in growing their business so I'm excited to share with you my collaboration with the Marketing Strategist, Christie Tuyler! I was invited to be her guest in Mind Muse Podcast to discuss this topic. ​ In this podcast, you'll learn about: 1. How to distinguish the whispers of your intuition from the rest of your thoughts. 2. The four types of intuitive gifts that everyone has and how to develop them further. 3. Reading your body’s signals to find your inner truth 5. The benefits of meditation, including opening up your intuition, boosting creativity and productivity 6. Meditation practice for beginners 7. Tips for thriving as an introvert, empath or highly sensitive person Click here to listen to it NOW Ana Marinho launched Self-Study Course: Ignite Your Inner Healer which is based on her best-selling book: Ignite Your Inner Healer. This self-study program will expand on the tools from the book. It is a great way to learn more about your body and how you can "Ignite Your Inner Healer". Each week, you will explore different transformational tools, and you will have a chance to practice those tools between sessions. Week 1: Intro to self-healing techniques Week 2: Improve your neuroplasticity - substitute your poor habits for healthier ones Week 3: Connect with your body = Empower your body Week 4: Ignite your inner healer - allow the body to heal Order it now here and save up to $20!!!

Thank you Lupus Foundation of America for inviting me to be a speaker and to have a table in your 19th Annual NC Lupus Summit. 😊 The presentation topic was:  Adding to Your Toolkit: Achieving Optimal Wellness It was such a pleasure meeting so many people that are looking for Tools to improve their Health. It brings me joy to see that so many people are open for a holistic approach. So glad that many are curious about ignite the power that we have within. I received great feedback from the attendees. Thank you for the opportunity to share my message. There is so much more that it can be done to manage auto-immune and chronic diseases. ​ Ana Marinho launched Self-Study Course: Ignite Your Inner Healer which is based on her best-selling book: Ignite Your Inner Healer. This self-study program will expand on the tools from the book. It is a great way to learn more about your body and how you can "Ignite Your Inner Healer". Each week, you will explore different transformational tools, and you will have a chance to practice those tools between sessions. Week 1: Intro to self-healing techniques Week 2: Improve your neuroplasticity - substitute your poor habits for healthier ones Week 3: Connect with your body = Empower your body Week 4: Ignite your inner healer - allow the body to heal Order it now here and save up to $20!!!

Serves: 4-6 people Ingredients: 1-2 tablespoons of coconut oil or ghee 2 boneless chicken breasts cut into ½ cubes 1 cup diced red onion 2 garlic cloves, minced 1 bell pepper, sliced 14 oz can low sodium pinto beans, rinsed and drained 1 cup diced Roma tomatoes 1 cup quinoa 2 cups low sodium chicken broth 2 teaspoons cumin ½ teaspoon smoked paprika 1 teaspoon salt ½ teaspoon ground pepper ¼ cup fresh cilantro, chopped ½ cup shredded Colby cheese 1 avocado, diced ¼ cup diced green onions 2 spoons of tomato paste 1 can of corn Lemon zest 2 (4oz.) cans diced green chilies (optional) Preparation: Heat a large skillet to medium high heat. Add coconut oil or ghee to pan as well as diced chicken. Cook until chicken is no longer pink. Turning throughout, about 5-7 minutes. Remove chicken from the pan and put on a plate. Set aside. Add onions to pan. Sauté until translucent, approximately 3-4 minutes. Add in garlic, sauté for 30 seconds and immediately add the peppers. Sauté for 1-2 minutes. Add the green chilies, pinto beans, chicken broth, tomatoes, quinoa, cumin, paprika, salt, ground pepper, tomato paste, corn, lemon zest and cilantro to the pan. Stir and bring to boil. Add chicken in, stir, cover and reduce to simmer Simmer for 15-20 minutes, until liquid is evaporated and quinoa is cooked through. Remove from heat. Add cheese to the top. Place cover on and let sit for 1 minute until cheese is melted. Serve with fresh avocado, green onions and fresh cilantro. Chicken, green chilies and cheese are optional. I skipped then this time and this dish still delicious. 😋 Use organic ingredients as often as possible. Your microbiome and your gut will thank you. Running out of healthy recipes to prepare? No worries, we have more! For more healthy recipes. Join Be Healthy Academy! Wanting to start a healthy lifestyle but, you don't know where to begin? Be Healthy Academy provides more than just healthy recipes. Be Healthy Academy is dedicated to helping transform lives by providing customized programs to each of its members according to their needs. It provides a balanced, holistic, and healthy approach that lets its members long-lastingly transform from within. DISCOVER, CREATE, AND TRANSFORM to the best and healthier version of YOU. Become a member now! “Let food be thy medicine" -Hippocrates

I am inspired by the colors of the leaves. The leaves started to change colors and it is so beautiful ❤❤ Some leaves are red, others orange and others yellow. 🍁🍂🍃 I love the fall colors. Don't you? I created this quick and healthy salad to celebrate the Fall colors. Hope you like it too. 😊 Ingredients: Eggs (Boiled) Cherry tomatoes Red and Yellow peppers Shred Carrots Sliced strawberries Spinach Preparation: Chop all ingredients. Seasoning with olive oil, vinegar, salt and pepper. Mix all together. Enjoy it 😊😋 Use organic ingredients as often as possible. Your microbiome and your gut will thank you. Running out of healthy recipes to prepare? No worries, we have more! For more healthy recipes. Join Be Healthy Academy! Wanting to start a healthy lifestyle but, you don't know where to begin? Be Healthy Academy provides more than just healthy recipes. Be Healthy Academy is dedicated to helping transform lives by providing customized programs to each of its members according to their needs. It provides a balanced, holistic, and healthy approach that lets its members long-lastingly transform from within. DISCOVER, CREATE, AND TRANSFORM to the best and healthier version of YOU. Become a member now! “Let food be thy medicine" -Hippocrates