The Little Hijacker

I don’t know if you saw my video yesterday…if you didn’t here it is again

 

So, I’m over in Huntington California and I’m doing a big marketing course which is awesome; we have been given the assignment to do a video on our business page live. I am with my gorgeous buddy and we head to a beautiful beach, down onto the sand and get ready for my Facebook live.

Halfway through the live, I hear a mum yelling at her daughter… it was so loud.  Then out of the corner of my eye, I see this mum rushing back and forth and back and forth to the kid on the beach carrying the bags and towels and she was bothered!  The next minute she yells “Get in the car you little shit!” and I immediately wanted to laugh. I wanted to laugh because for a second I was embarrassed that it had happened while on my live, but then I refocused and came back to what I was saying…in that moment of the chaos around me I finished the Facebook live. As I thought about this later I was like “wow here I am on a beach in California and I’m talking to my clients, who I know are tired exhausted and angry at their kids, and frustrated with their lives, their body and their health and I have this woman who I could essentially connect with screaming at her kid”. I thought how I could have got in that moment completely hijacked and gone off track, but instead, I chose to allow what was happening around me and keep on the path.

This is what is going on for my women. The women I help always have these areas in their lives that hijack their health and vitality. They have food cravings, demands of children, they have worry about what they look like, or stress that leads to exhaustion and essentially it hijacks them and their life. But me being present yesterday and not hijacked allowed me to see that we need to become aware of what the first step to learning or changing something is. In your health how are you being hijacked?

Now I want you to go over to our page and see if there is some hijacking going on for you and check out our website and when you get there put in your email and name and this will be the first step to free your health and vitality.

We.miss-vitality.com

Pam x

Morning rituals to empower your day and change your life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about what your reality should be. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be. One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals.

 

Here are some the easiest yet life-changing rituals you can do every morning. Of course, you can have your own afternoon or bedtime rituals, but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude
Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

2. Write down your most important tasks 
Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life. What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. This step will also prioritise and manage your time better.

3. Hot water with lemon
Simply add a slice of lemon in a glass of hot water and drink one every morning. Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells.

4. Rise earlier
The practical advantages of waking up early include that you gain more time for doing exercise such as walking, cycling or yoga, more time to be with yourself to reflect, meditate or, more importantly, carrying out the other morning rituals! It has been shown that sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus promoting more restorative sleep. Studies also show for instance that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.

The clever way to consume calories

The worst trap in which people always caught in is the belief that calories are the only reason why they gain weight. Having that in mind, they think that the only way to lose weight is to reduce their daily calories. Of course this is true, but that is not the end of the story. The thing is that the calories from healthy fats aren’t equal in value with those from sugar.

So, generally, cleverness is not only people related, it is also food related! Specifically, there are calories that fill people’s bodies with energy without adding harmless fat in it and that fat is the one we need. These calories are the clever ones and you should start consuming whether you aim to lose weight or just want the best for your health and body!

All foods have calories

Calories are everywhere and that is not a bad thing! Because of them we can have energy and face our daily routines with strength. They are necessary and our body needs them for necessary functions. However, some people are afraid of consuming calories or they are obsessed with counting and tracking them, believing that they have to avoid them in order to lose weight. Nevertheless, there is a half side of calories’ history that is as bright as their benefits

What are clever calories?

If someone is used to following a diet with refined, processed and high sugar foods, they have no chance for weight loss. Their body would store these fats and they wouldn’t have the possibility to burn all of them. But if the individual  prefers to consume healthy fats, lean protein and carbs, they can eat a lot more food and lose weight at the same time!

The secret is that all of us should prefer to eat foods with nutritional value rather than the ones which have nothing to offer us, but stored fat in our body. And these are the clever calories, which are included in foods with sometimes high amount of calories or high amount of fat. The point is that we need this kind of calories and fat!

What should you eat?

Did you know that there are hormones which control metabolism, losing or gaining weight, mood and hunger? These hormones are influenced by the food we eat. If you choose the right food, you will see your life changing! Here’s a list of foods with clever calories:
– Fruits and berries
-Seeds, nuts and peanuts
-Eggs
-Seafood
-Vegetables
-Olive oil, coconut oil, butter from grass-fed cows
-Beans
-Whole grains (brown rice, oats, quinoa)
– Meats (lean beef, chicken breasts, lamb)
– Dark chocolate

How to be a positive sparkle in a world full of negative people

Negativity can be unpleasant for all in social situations, even for those who deal with it well. It is such a simple way to have a dampening effect on another person’s mood and impact the behaviours and actions of others and even yourself, whether you like it or not. The way you let these negative energies impact your day will set you apart from those who choose to focus on the negative over the positive. Wearing a big smile versing being cynical shows you have to power to decide what “mood team” you will belong in and portray your resilience and sparkle to others. You may even be someone else’s reason to smile that day.

There are a few simple tips for you to implement a positive mindset and avoid negativity.

 

1. Create a positive social environment

It is widely recognized that friends are your second family and you may even interact with them more frequently than your own family! This shows how essential it is to choose the best ones and the ones who bring out the best in you, the ones who will respect and love you, who want the best for you and people who will lift your spirit just by being around them.

 

2. Embrace optimism

Being willing to embrace change and being optimistic about situations will bring returns and expose you to new opportunities that may benefit your life and mindset. There is no reason to believe that you cannot do things before you try them or thinking that if something will not go well that there is no point even trying. You will learn lessons about yourself and others and create a new journey through new adventures through being optimistic and trying new things that will allow your sparkle and positive attitude to naturally shine through.

 

3. Accept the fact that you are not perfect

People make mistakes, people have flaws and under no circumstances are people eligible of doing all things right. You are one of them and accepting that making mistakes is a part of life that helps you learn will bring about positive change to your mindset.

 

4. Be the change that you want

Negativity is not only related to others, you may have a negative mindset because something happened or even you woke up that way. The above are absolutely normal, but you can change your mindset in those situations. Wake up every morning, smile and say “thanks for all that I have”, listen to your favorite songs, enjoy your coffee or tea and eat your breakfast. Take this cheerful mood to your work, too. You will be the change that everyone around you can benefit from.

 

5. Do not be afraid of letting go

Plans are cancelled, relationships are falling apart, attitudes are being proved to be wrong. Three steps: accept it, let it go, go on. This does not mean that you do not care about these situations or the people involved, but that you care for your wellbeing. Eliminate negative situations from your life to reach happiness and focus on making yourself the healthiest and happiest version of you that you can. As they say, you can’t love those and the world around you until you love yourself!

Ways to Maintain a Healthy Lifestyle

A healthy lifestyle is an important factor to improve the welfare of your life.

Living in a healthy way can prevent health problems such as high blood pressure and obesity.

There are many habits and routines that can be trained to live a healthy lifestyle.

A balanced lifestyle filled with good nutrition is ideal.

 

Here are habits that can help you lead a healthy lifestyle:

1. Keep your diet

The body will always be affected by food intake. A healthy diet should contain sufficient amounts of nutrients. In addition, be mindful of the type of food in your diet.

Always remember to check the label the food you buy, as well as how these foods should be cooked.

Prioritizing for steaming or grilling food instead of frying.

 

2. Drink enough water

Drink at least 6 to 8 glasses of water each day. Drink more water after you perform strenuous physical activities such as sports.

Drinking enough water will help replace the lost and also cleans toxins from the body.

Drinking plenty of water is highly recommended and reduce the consumption of soda and caffeinated drinks.

 

3. Exercise

Regular exercise ensures the physical conditions are maintained.

Exercise also helps you free from mental tension.

Other benefits of exercise include: blood circulation; toning and strengthening muscles; and increases the body’s oxygen levels.

 

4. Get rid of bad habits

Developing good habits is not enough. You also have to get rid of bad habits such as smoking or consuming copious amounts of alcohol.

Enlist a friend or family member to help get rid of bad habits.

 

5. Maintain a positive and optimistic attitude towards life

Perspective will affect how you live your daily life.

Grow an optimistic attitude and avoid associating with people who are pessimistic.

Instead of thinking about what’s wrong with life, think about what is right in your life.

 

6. Get a hobby

Hobbies not only increase the power of the mind, but also relieve you from stress.

Foods that help control acne

Nobody likes it when that unwanted pimple shows up on your face. Did you know there are foods that you can be eating to help control acne breakouts? We’ve put together a list to incorporate into your diets that help.

 

Fruits and vegetables

People who have eating habits that are rich in fruits and vegetables like yams and greens and low in refined foods like white sugar and white flour, which can cause hormones to spike, find that acne breakouts are less likely to occur.

 

Brazil nuts

Brazil nuts are rich in selenium, a powerful antioxidant that appears to help improve acne by protecting cells from inflammatory damage and preserving skin’s elasticity. Selenium works particularly well when it’s accompanied by vitamins E and A, so eat your Brazil nuts with some almonds and perhaps some red bell peppers.

One Brazil nut delivers a full day’s supply. Other foods rich in selenium are meats, fish, poultry, onions, garlic and whole grains.

 

Oysters, beans, poultry, fish (and other foods rich in zinc)

No one knows exactly why, but getting enough zinc appears to help put the brakes on breakouts. It may be that zinc helps to control the release of male hormones that kick-start acne. Zinc also helps the body absorb vitamin A, another important nutrient for healthy skin.

 

Salmon, flaxseed (and other foods rich in omega-3 fatty acids)

Omega-3 fatty acids help keep inflammation at bay and may help keep acne under control. Fatty fish like salmon, sardines, and mackerel all boast omega-3 fatty acids, as do flaxseed and walnuts.

 

Sweet potatoes, carrots, cantaloupe, bell peppers (and other foods rich in beta-carotene)

Beta-carotene (found in many orange-, yellow-, and red-hued fruits and vegetables) converts in the body to vitamin A, another of the nutrients that helps to enhance selenium’s benefits to skin.

 

Oranges, tomatoes, melons (and other foods rich in vitamin C)

These juicy vitamin C bombs won’t cure you of breakouts, but because the vitamin strengthens cell walls, it can help protect your skin from scarring that blemishes can cause. Bioflavonoids, which often come from a C source (such as the white rind inside citrus fruits), also act as natural anti-inflammatories that can enhance the healing action of vitamin C.

 

Almonds, eggs, leafy green vegetables (and other foods rich in vitamin E)

The antioxidant vitamin E helps skin heal from damage and scarring caused by acne. It’s not easy to get a lot of E from a low-fat diet, but unrefined (minimally processed) vegetable oils, nuts, and whole grains are good sources.

 

OFF THE MENU

 

Sugars:

You may have already suspected that sugar is related to breakouts.

 

High-glycemic foods:

These are food that break down quickly in the body, triggering an insulin spike and raising blood sugar levels. They trigger hormonal fluctuations and inflammation – both which encourage acne. These are foods like white bread, processed breakfast cereals, white rice, pretzles, crisps, cookies, cakes etc.

 

Junk Food:

For the same reason above – they cause hormonal fluctuations and blood sugar levels to spike. These are on the ‘to be avoided’ list of foods if you are wanting to keep your skin clear.

 

Fast Food:

Greasy fast food creates inflammation in the body, which can lead to pimples, so if you’re going to a fast-food restaurant, choose the salads or yogurt.

Habits to improve your happiness at home

We all know how busy our lives can be and the many daily struggles we can face. Whether you work full time, part time or spend large parts of your day at home, your home should be a place where you feel relaxed and content being in, not anxious or tense. Many of us may find things regarding our homes overwhelming or stressful when we consider them such as chores or bills etc. To eliminate these stressors becoming overwhelming here are a few things you can do to ensure your home is a place of happiness and general well being.

To start your day positively and remind yourself of all the things in your life you are blessed with, count your blessings and use these as reminders around your house for encouragement throughout the day. Write a list of the things you are thankful for that day and put it somewhere you will see it repeatedly throughout the day, such as the fridge. Decorate the house with these blessings such as photos of family or friends, of memories or quotes and verses to help you focus on gratitude and give you a positive mindset if you may be feeling down. Being able to look around and see reminders of why your life has meaning will make you feel grateful and surrounded by love.

Starting good morning habits concerning cleaning will help take the stress of chores and things we may worry about to help improve happiness at home. Something as simple as making the bed in the morning and making sure the sink is clean will start you day off productively and take a bit of stress off the many chores you may have to complete in your busy day.

Another idea is practicing kind acts for others. Taking time out to spend quality moments with those loved ones you may have photos of stuck around your home will leave your feeling happier in the home. Having a monthly dinner date with friends, starting a book club or even sending notes or messages via social media to let your loved ones know you’re thinking of them will leave you feeling happier and make your home and inviting one for them to be in.

What self love means

Self love can be simply defined as regard for one’s own well-being and happiness, but it encompasses so much more than that. Self love is an an unconditional feeling of love, appreciation and acceptance for yourself.

First thing you need to do is be aware how you treat yourself. We all talk to ourselves in our minds, but we are not always fully conscious of that voice. Becoming conscious of your inner voice, paying attention to what it’s saying and noticing what you tend to tell yourself most often will help alter your mindset and change the way you view yourself. What do you say when you do something amazing? What do you say when you fail?

Learning to take control of this inner voice is the next step to combating negative thoughts that do not work towards self love. When you notice your inner voice saying things that are not positive, you can train yourself to cancel out these thoughts by repeating positive messages to yourself. Once you pause to realise what you are telling yourself is negative and in turn repeating positive messages over to yourself, in time you will begin believing all the positive things over the negative.

Finally, take the time to do something loving for yourself. Think of all the things you enjoy doing and do them by yourself. Some of these things include reading your favourite book, going for a walk or taking a dance class. They are simple things that you enjoy to allow you to feel relaxed and at peace within yourself. The more you practice acts of self love, the stronger the message you send yourself: “You deserve it”.

Tips for getting a better nights sleeps

How you feel during your waking hours often hinges on how well you sleep. Similarly, the cure for daytime fatigue and sleep difficulties can often be found in your daily routine and lifestyle choices. Experiment with the following tips to find the ones that work best to improve your sleep and leave you feeling productive, mentally sharp, emotionally balanced, and full of energy all day long.

 

1. Try to go to sleep and get up at the same time every day
This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. Try to avoid sleeping in on the weekends also.

2. Move vigorously during the day
Regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. Try to finish moderate to vigorous workouts at least three hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep. Try not to sit still during the day for more than an hour.

3. Be smart about what you eat and drink
Attempting to limit caffeine and nicotine, avoiding big meals at night, avoiding alcohol before bed and avoiding drinking too many liquids in the evening will all play a role with how well you sleep at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed.

4. Wind down and clear your head
Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. For example, deep breathing where you close your eyes and take deep, slow breaths, making each breath even deeper than the last are proven to be beneficial. Also try Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to the top of your head.

5. Improve your sleep environment
Keeping your room dark, cool and quiet sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. If you can’t avoid or eliminate noise from neighbors, traffic, or other people in your household, try masking it with a fan or sound machine. Earplugs may also help. Make sure your bed is comfortable and attempt to not do things other than sleep on your bed such as computer work or watching tv, as your brain will then just associate the bed with sleep and make it easier for you to wind down.