M is for Manifesto

Manifesto; a public proclamation of what you intend to do with your future and intention is what brings purpose, meaning and significance to life.

When you write a manifesto, you are making a promise to yourself and the rest of the world about who you are and what you are going to do with your life.

Maybe you have dreams, aspirations, intentions, and you don't know how to get these out into the world?

By writing your own manifesto, you will remind yourself of everything that you stand for and what you value in life. Manifesto's are integral, during times when you start to doubt yourself, or question the type of person that you turn into around certain people. By reading your manifesto, you remind yourself of who you are, who you want to be, and what is important to you.

A manifesto should be a beautiful, inspiring, crazy, amazing, honest and refreshing entry to remind yourself of all that you want to achieve and experience for the rest of your life.

Is the rest of your life too large an expectation? Start with a manifesto for the rest of this year, and take it from there.

Make it public if you so choose, and use it as a constant reminder for you to proclaim what you stand for, what you value and what you are going to do.

If you aren't the sharing kind, keep this for yourself, and read as a daily reminder on the path that you are on.

Not sure how to get started? You can create your manifesto on the back of a shopping docket, on your iPhone, in a new journal (the best excuse to buy one if ever there was!) or printed out and stuck on your fridge, work cubicle, vision board etc.

Let me start you in the right direction...

* I believe in working hard and reaping the rewards

* I believe in finding happiness in the smallest of things

* I believe in taking risks, following my heart and pushing myself 

* I believe in my abilities and purpose

* I believe that tomorrow is a brand new day

* I believe that anything is possible

Now go and write down yours...

Image: Pinterest

Words: My Own | MOVE - Lorna Jane Clarkson

Do eating and anxiety go hand in hand?

According to mental health organisation Beyondblue, anxiety is something that affects more than two million Australians. Symptoms such as hot flushes and chronic worrying are red alerts that your body and brain are stuck in a fight or flight mode. Some may be familiar to this feeling, while for others, consider this a small insight into what friends and family experience, often on a day to day basis.

Many can blame jobs, or family life, but what is on your plate can also turn up the tension.

CAFFEINE

Side effects of caffeine intake can include shakiness, heart palpitations, difficulty sleeping, and anxiety. 

Better Option: Drink more water, decaffeinated tea and coffee, or a single shot of coffee.

Avoid: Energy drinks, some can have the equivalent of five cups of coffee in one can.

SALT

High salt diets increase blood pressure and force your heart to work harder. Your body then releases the stress hormone - adrenalin.

Better Option: Use herbs and spices to add flavour to your food

SUGAR

Sugar contains fructose which produces a spike in our levels of the stress hormone - cortisol. For those addicted to sugar, this could mean episodes of anxiety during the day every time sugar intake becomes low.

Better Option: Gradually reduce the amount of sugar you add to cereal or tea

Avoid: Glucose, Dextrose and Fructose are all sneaky sugar sources hidden in low-fat and processed foods.

FAST FOOD

Apart from the obvious research and statistical surveys, nothing good really ever comes from fast food. The healthier a persons diet is because its rich in foods such as fresh fruit and veg, wholegrains and lean forms of proteins, the less likely it is that they will become anxious

Better Option: Pack your lunch every day to include fresh fruit, veggies and wholegrains.

Snack on veggie sticks or small handfuls of raw nuts

ALCOHOL

Whilst many associate wine with "relaxation time" this one is a double edged sword. Like caffeine, it will cause your body to release adrenalin which can then lead to symptoms like faster heart rate and increase the anxiety effect in your body. Your body believes that it's under duress due to an alcohol-induced drop in blood sugars and added dehydration, which paves way for the fight or flight response.

Better Option: Spritzers (half wine, half soda water). Finish one drink before you top your glass up.

Avoid: Spirits

_ _ _ _

THE SMOOTH OPERATORS

Here are a list of some anxiety-busting choices

FISH: Omega-3's dampen the anxiety response in the body, especially the heart

ALMONDS: contain magnesium, a natural muscle relaxant

MILK: rich in Tryptophan to boost the feel good chemical serotonin in the the brain

BROCCOLI: high levels of folate help relieve emotional states such as panic, stress and depression

ORANGES: research shows that these citrus balls of goodness can help lower blood pressure and stress hormones eg cortisol

CHERRIES: boosts levels of melatonin, the sleep hormone that helps you enjoy a good nights rest. Could this be a good excuse of vast quantities of Cherry Ripe?!

Images: Pinterest

Content: My Own| Body and Soul - Sunday Telegraph

Father's Day - 1st September 2013

Besides from the fact that next week will be September (where has the year gone!), another Father's Day has rolled around. Here are some useful gift ideas ranging in price that you might like to take some ideas from.

 

If you have a dad who has everything, other simple suggestions are a photo of the two of you and/or siblings in a nice photo frame, take dad out for breakfast or to a movie, or maybe a walk and a coffee along the beach.
The below suggestions are also based on gifts that my own dad would like, which is why you will not see anything related to golf!

 

 

 



 

 

1. Keep Cup from $10.95 www.keepcup.comau | 2. An oldie but a goodie Hugo Boss BOSS from $50 | 3. Mens Health Magazine Subscription $79 www.isubscribe.com.au | 4. Moustache Magnets $6.50 www.zazzle.com.au | 5. Bastille - Bad Blood Album iTunes | Quicksilver T-shirt $49.99 www.quicksilver.com.au  7. Tunisian beach Towel $65 www.tabletonic.com.au | 8. iPad Case $50 www.zazzle.com | 9. L'Oreal Men Expert Vita Lift Pack $22.69 www.chemistwarehouse.com.au | 10. Dan Murphy's Gift Voucher

 

 

 

 

Liquid Chlorophyll - Do you need to be a hippy to enjoy this?

When ingested, Chlorophyll assists in the rebuilding and replenishing of our red blood cells. This in turn boosts our energy and wellbeing almost instantly. Chlorophyll assists in doing the job of haemoglobin which makes up approximately 75% of our blood.

Think about it, if green foods are amazing for our health, and all green foods contain an abundance of chlorophyll, drinking it is the fastest way to reap the benefits.

 

{Taken at Nourished - Avalon. A pleasant suprise when we turned up for a healthy, filling breakfast}

 

Further benefits of liquid chlorophyll:

Anti Carcinogenic: protects us against carginogens found in fungus-laden foods such as nuts and grains, toxins from cooked meats, and air-borne nasties like pollution. It helps block our metabolism from harmful chemicals that can damage our DNA.

Antioxidant and Anti-inflammatory: contains high levels of Vitamin A, C and E and helps to reduce inflammation.

Bad Breath be gone!: acts as a deodoriser and eliminates odours in the mouth and throat, but also helps promote a healthy digestive tract which is the primary cause of bad breath.

Magnesium: magnesium is super important for our cardio-vascular system, digestive system, nervous system, mucles, kidneys, liver, hormone-secreting glands and our brains.

If you are like me and find it really hard to enjoy the thought of greens, greens and more greens, a spoonful of liquid chlorophyll on its own or in your water throughout the day can really help to replenish the goodness that you may be missing out on from lack of healthy greens.

 Where to buy? Coles, Woolworths, Health Food shops, most Chemists

{Grants RRP $13}

 {Swisse RRP $22.95} 

 

Images: Google Images

Content: My Own | Energise for Life Alkaline Blog http://www.energiseforlife.com

 

 



Hill of Crosses, Latvia

Perhaps a rather random post for a Friday, but something that has struck a chord with me that I wanted to share with you all.

My parents are currently off spending my inheritance in Europe, and the first stop on their trip was to Lithuania.

One morning, they set off on a city tour, and came across the Hill of Crosses. Really, this was a site that you couldn’t miss even if you tried.

 

 

The Hill of Crosses is in Latvia, and is a witness to the religious devotion of the Lithuanian people and its continual fight for independence.  The site was first mentioned as early as the 14^th Century. During 1831 and 1863, when anti-Soviet uprisings occurred, and then again during the 50 year Soviet occupation of Lithuania, the Soviet’s bulldozed the hill three times, dug a ditch around the hill to stop anyone from entering the site, and yet people continued to plant crosses.

 

Planting a cross was considered a punishable crime, yet they continued to appear.

The crosses were placed when loved ones were taken by the Russians and executed, or put into work camps. Some never returned.

 In 1991, the Hill of Crosses became a national symbol of the fight for Independence. At the time, an estimated 35,000 crosses were already laid, varying in size from a few centimetres to 4 metres.

Today, they number in the hundreds of thousands. Although no longer occupied by Russia, tourists and locals alike, head to the Hill of Crosses and plant a cross to bring luck, make a wish, and to remember a loved one, in a pretty unique way.

 

 

While the cross is a symbol of the people’s faith, the idea itself really resonated with me. Against resistance and uprisings, the people continued to get back up, rebuild, and continue with what they stood for and believed in.

 

 

 If there is something that you strongly and truly believe in, don’t let others knock you down. Get back up, and choose your cross.

 

 

 

Images: Daily Mail UK | Vicki Fiedler

 

 



Workout Wardrobe 101

So you've been on the workout circuit for awhile now. While we practise and preach so often about eating well, motivating ourselves to make that training, or exercise on our own, I also feel it's important that we look after ourselves on the outside as well. 

Many (or perhaps most) people would argue that looks are not everything, but I strongly believe that by looking good whilst you exercise, in turn makes you feel great too.

I'm not talking about gym make up or perfectly ponytailed hair, but by dressing like you're prepared to kick butt, will make a squat jump of a difference!

Here are some tried and tested tips on keeping your hard-earned gear fresh and long lasting.

Washing

After every session - sweaty or not - wash everything you wore. Cold water works best as most workout gear these days use fancy shmancy moisture wick technology which keeps its shape, colour and function best in cold water washes

Lorna Jane Sweat Towel $29.99 | www.lornajane.com.au

Gym Bags

If it's a fabric bag check the washing instructions before you chuck it in, and aim to wash it every now and then. In between cleans you can spray the inside with a light room mist to get rid of shoe smells

Nike C72 Legend 2.0 Gym Bag $70|www.nike.com.au

Runners

After each session, air them in a laundry or undercover outdoor area (don't make the mistake I did and leave them in the bedroom!) If people are falling unconscious as you walk past, it may be time to consider inner sole replacements or a dose of odour-eating salts

Sports Bras

To keep the elasticity of your crop top or bra, wash it after every use and never put it in the dryer. If taken care of properly, it should last you around two years of effective use

Lorna Jane Lindy Sports Bra $65.99| www.lornajane.com.au

T-shirts and Tanks

Lighter coloured tops may need the occasional overnight soak to make sure all that sneaky sweat doesn't make itself at home

Drink Bottles

If you have a reusable bottle, run it through the dishwasher or clean it well with washing liquid with the spout open. Allow it to dry well so that it doesn't develop a damp smell or allow bacteria to build up

Bobble Water Bottle Medium Size $9.99| www.waterbobble.com

Images: Google Images| Lorna Jane| Nike

Words: Womens Fitness| My Own

8 Ways to Keep on that Fitness Track

Keep a Diary

Set aside time to schedule/plan your workouts and meals each week. Knowing what you will prepare for dinner after your workout, for example, makes it easer to follow through. Sunday evenings are a great time to wind down from the weekend and diarise your exercise and menu.

Add cinnamon to your meals

Cinnamon helps increase your core temperature, allowing your body to use energy (burn kilojoules) to cool down.

Fitness Goals

Set some fitness goals to stay on track. Knowing you have goals to work towards, makes the exercising much more motivating and you will find you have more of an urge to follow through.

Healthy Snacks

Prepare, prepare, prepare!

Keep some nuts, fresh fruit or low sugar healthy fruit bars in your bag, car or desk drawer for those unexpected snack cravings.

Enjoy Exercising

Don't force yourself to run, lift or swim if you hate it, or it will become a chore and you will start to dread it. The best way to maintain a good fitness regime is to enjoy what you are doing, and do it often!

Identify Triggers

If you know factors such as stress, long hours working or social activities weaken your resolve, develop healthy coping strategies. Looking for a way to de-stress or a "pick me up"? Take a walk with a friend and grab a coffee.

Try not to deprive yourself

Cutting out your favourite foods and going cold turkey will only make you want it more, and this is not a realistic long-term solution. Instead, try to limit treats to once a week as more of a "cheat day" option.

Be Organised

I can't stress this one enough! Plan your next days meals. Prepare your breakfast and lunch the night before. Lay out your training clothes so that they are the first thing you see when you wake up, or pack your training bag the night before so you can wake up, grab it and go!

Image: Pinterest

Words: Womens Fitness Magazine|My Own

Wise Words

The best way to cheer yourself up is to try to cheer somebody else up

- Mark Twain

Hump Day

Good humour is a tonic for mind and body.

~

It is the best antidote for anxiety and depression

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It is the direct route to serenity and contentment

 

- Grenville Kleiser

 



A change (will do you good)

Happy Tuesday!

I hope you are all having a great start to the week.

It's been some months now since this little hobby of mine has taken shape, so thank you to all those return readers, those that share my link with friends and family, or who personally contact me to let me know how much you are enjoying what you are reading.

 

Things are changing, and i'm keen to have this creative space change and grow, along with myself and my own goals.

 

If you enjoy spending time on Healthy, Happy Mind as much as I do, did you know that you can sign up for email updates?

 

Scroll down the Right Hand side of the blog to "Enter your email to Subscribe".

For those that are unsure what this means - by entering your email address and "Submit" this adds your email address to the blog database so that you can receive any updates via email when I put new posts up. You will receive a small teaser of what the latest post entails, and it will allow you to click on your email, and will take you straight to the blog to continue reading!

 

Next, I would love to get to know you more! What would you like to read or see more of on the blog? Are you the type of person that would also follow an Instagram account or a Facebook page of Healthy, Happy, Mind?

 

Simply comment below this post and let me know your feedback!

x

 

 



Happy Friday

Being happy doesn't mean that everything is perfect

~

It means you've decided to look beyond the imperfections

 

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