MEDITATION TO BOOST PRODUCTIVITY

Meditation to Boost Productivty

as published on Watchfit

Meditation won’t necessarily make your work and life demands less demanding but it will give you the ability to see clearly so you can focus your attention on the most important tasks in any moment and this can make a huge difference to your productivity.  Rather than have an anxious brain moving from one task to another and let’s be totally honest, not doing any of the tasks effectively or efficiently,  it will help you to focus on one task at a time, complete this and move on to the next task which will boost your productivity.

If you do several tasks at one time, you can’t possibly do any of them to the best of your ability.

Researchers at the University of London have discovered that workers involved in multi-tasking experienced a sharper drop in IQ than if they had been smoking marijuana or had stayed up all night, and the more we multi-task the more we reinforce this habit of distraction.  You may do more but the quality is compromised and therefore, you are not as productive as you think you are.

The solution for this is meditation – meditation enhances focus, creativity and relaxation, daily mediation will supercharge your mind, which means you will be able to accomplish more in less time and you will have the ability to focus on a task and block out any distractions making you more effective and efficient.  The other benefits are:

  • Creativity: you can become more effective at problem-solving
  • Clears your mind to focus on one task at a time
  • Increases your energy and reduces fatigue
  • Reduces stress and procrastination
  • Let go of non-essential tasks that drain your time and energy
  • Promotes well-being which can increase motivation with everyday tasks
  • Mindfulness and awareness (being present in the moment) can help you enjoy what you are doing and when you enjoy what you are doing your productivity increases
  • New and fresh perspectives on day to day life and tasks that need to be completed

 

Studies show that advanced meditators have a high “mind brain development trait”. People with this trait show an eagerness to learn, are open-minded, calm and playful.  Their logical thinking and planning is enhanced and their brain resources are utilised more economically.  In simple terms people who meditate are able to focus easily and remain “in the zone” for longer periods of time.

So meditation can improve your productivity as well as your efficiency, it also reduces stress and increases focus, do you need more convincing?  By practicing mediation daily you can say goodbye to multi tasking, get everything done and be more relaxed about everything.

Personally, meditation has been life changing for me and I practice it daily, the benefits are not truly seen and understood until your start a daily meditation practice and there are many techniques you can use.  The two I use are Transcendental Meditation and The ThetaHealing® technique which is a meditation technique and spiritual philosophy to create a positive lifestyle.

 TWO SIMPLE TECHNIQUES TO TRY

Finding a meditation style that works for you is essential as the more regularly you can practice the more benefits you will see.  These are two simple technique that you can try, they can be used daily and can be used anywhere.

Scanning: Sit or lie comfortably and starting with you head working down through your neck to your arms, torso, legs and feet, notice if you feel any tension and release this, relax all these areas as you work through them, relax and focus on your breath for a few minutes, before opening your eyes and becoming more aware of what is going on around you.

Focus on the Breath:  Sit comfortably and focus on our breath, notice your inhalation and exhalation, let your tension go with each breath.  When you find your mind wandering just gently bring it back to your breath.

There are a number of apps and free guided meditations; you just need to find the right way for you.  So give it a try it and see how it works for you. It can take time to build up your meditation practice but you can just start with 5 minutes a day

If you need help with finding the right way to meditate for you then I would love to hear from you.  Connect with me by clicking here and find out how I can help you with your daily meditation practice. #happyandhealthy

FINDING YOUR LIFE’S PURPOSE

Life's purpose

Your Life-Path number indicates specific traits that are present and will likely be active and influential throughout your lifetime, it can identify area of challenges that you may need to work on.

Your business name carries a powerful energy that can create great success in your business as well as identify any challenges you may need to look at or overcome.

If you are interested in having a Life’s Purpose or Business Path reading done I have a special offer for the month of March 2016 : which includes a written report for Your Life Purpose and Business Name – CONTACT US for more information.

IS ORGANIC THE ONLY OPTION?

organic the only option

as published on Watchfit – Expert Contributor

If you are concerned about your health and toxic exposure then yes organic is the only option, although I would go beyond that and say that we are looking for produce from biodynamic sources.  For me personally organic is the only option,

A new study published in the British Journal of Nutrition shows organic milk and meat contains around 50% more beneficial omega-3 fatty acids than non-organic. The study is the largest systematic review of its kind and led by Newcastle University and an international team of experts (i).

Whilst the study has only looked at organic milk and meat, you can also read about the family who went organic for 21 days.  During the first week the Palmberg family ate a conventional diet and submitted urine samples of analysis.  The analysts found a number of insecticides, fungicides and plant growth regulators.   The family then switched to an organics only diet, including soaps and personal care items, for two weeks and during this phase they once again submitted urine samples.  The results were dramatic: The pesticide loads in the family members’ bodies dropped in ways that were observable after a single day. (ii)

Organic farming differs from conventional farming in the methods used to grow crops.  Conventional farming uses over 500 different types of chemicals where as Organic farming has about 25 approved chemicals that can be used.  Conventional famers apply chemical fertilizers to the soil to grow their crops, these chemical fertilisers destroy the minerals in the soil, which in turn reduces the mineral content of the crops grown, so not only are the contaminated with chemicals they lack nutrients.  They use insecticides to get rid of insects and disease and synthetic herbicides to control weed growth.  Conventionally grown food is often tainted with chemical residues that can be harmful to humans.  The Environmental Protection Agency (EPA) considers 60 percent of herbicides, 90 percent of fungicides and 30 percent of insecticides to be carcinogenic.  There may be some debate about this but my philosophy is “if in doubt, don’t” and when it comes to my health I want to make the best choices I can and reduce my toxic exposure.

Pesticides have many negative influences on our health, including neurotoxicity, disrupting hormones and suppressing our immune system.  It can also affect reproductive function and has been linked to miscarriages in women.

In contrast, organic farmers feed and build the soil with natural fertilizers, they use natural methods such as insect predators, barriers and companion planting to get rid of insects and prevent disease and they use crop rotation, tillage, hand weeding and mulches to control weeds.

Aside from pesticide contamination as mentioned conventional produce tends to have a lower nutritional content then organic produce, hopefully you will see that organic foods are the better option.  However, in some cases organic produce can be hard to obtain and for some people budget becomes an issue and in this case it is better to eat non-organic vegetables than no vegetables at all.  I would just advise scrubbing them and peeling them where possible, or removing the outer layers.  You can make up a simple vegetable wash of water and vinegar on a 1:1 ratio, I like to add Silver Shield to my vegetable wash.

You do also have the option to selectively buy organic produce, certain foods have higher or lower amounts of pesticides due to a number of factors.  The Environmental Working Group (EWG: www,ewg,org) regularly produces a list called the Clean Fifteen and the Dirty Dozen and this enables to identify which food to always buy organic and those that you don’t necessarily need to buy organic.  This is a quick reference to the list

CLEAN FIFTEEN: Lower in pesticide residue

  1. Asparagus
  2. Avocados
  3. Cabbage
  4. Cantaloupe
  5. Cauliflower
  6. Eggplant
  7. Grapefruit
  8. Kiwi
  9. Mangoes
  10. Onions
  11. Papayas
  12. Pineapples
  13. Sweet corn – ensure this is not genetically modified
  14. Sweet peas
  15. Sweet potatoes

DIRTY DOZEN: Always buy organic

  1. Apples
  2. Celery
  3. Cherry tomatoes
  4. Cucumbers
  5. Grapes
  6. Nectarines
  7. Peaches
  8. Potatoes
  9. Snap peas
  10. Spinach
  11. Strawberries
  12. Sweet Bell Peppers

PLUS

  • Hot Peppers
  • Kale/Collard Greens

In the case of milk, it is best to avoid cow’s dairy for a number of reasons but if you do choose to stay with cow’s dairy then always buy the full fat organic version.  It is best to avoid all wheat/gluten grains whether they are organic or not – stick to organic gluten free grains such as rice and quinoa.

When it comes to personal care products, always read the labels, I only use and recommend organic products – 70% of what you put on your skin is absorbed into your blood stream.  One of the main reasons for choosing organic produce is to minimise our exposure to chemicals, pesticides and toxins so if we are removing these from our diet we don’t want to be putting them back into our bodies via our skincare.

If you are ready to take action and want to find out more about choosing and living an organic lifestyle then connect with me by clicking here, and find out how I can help create a bespoke plan for you, and get you started on your wellness journey straightaway.

(i) http://www.soilassociation.org/whatisorganic/organicfood/organicnutrition

(ii) http://www.huffingtonpost.com/2015/05/14/the-organic-effect_n_7244000.html

Detox Quiz

Do you feel like this?

girl-1064659_1280Would you love to feel like this?

fitness-332278_1280

Most of us can benefit from a regualr cleanse/detox to suport our Health and Wellness Journey. To find out if a detox can help you boost your health and energy levels answer the following questions:

Click here to take the quiz

MAGNESIUM: THE ULTIMATE MINERAL TO AID SLEEP

Magnesium

as published on Watchfit

As March 6 – 13th 2016 is National Sleep Awareness week, it is a great time to talk about sleep and magnesium is my go to “miracle” for this. If you are having difficulty going to sleep, find you wake easily or wake in the early hours then you may be deficient.

It is not always about magnesium but I always refer to it as the miracle mineral as I have great results in my practice when I add a magnesium supplement to my clients programmes. I always prefer to increase magnesium containing foods but in many cases people are so deficient that the only way to “catch up” is to supplement.  Find out more about my go to magnesium supplement here

Magnesium is vital for the function of our GABA receptors, these are found across all areas of the brain and nervous system. GABA is a calming neurotransmitter that the brains needs in order to switch off, you need GABA in order to sleep. Without it we remain tense, our thoughts race and we lie in bed trying to count sheep in order to go to sleep without success. Magnesium is the relaxation mineral and is crucial for sleep, at night we need magnesium to move into our cells for relaxation and great quality sleep

A sign of magnesium deficiency is if you have anything that is tight or stiff, irritable, you can’t relax or if you have cramps anywhere – this can be internally or externally. Most people, in fact it is estimated that 96% of the population is deficient in magnesium, and are more likely to have elevated inflammation markers. Inflammation is linked to all major health conditions such as heart disease, diabetes, certain cancers and low magnesium is a risk for osteoporosis and these can all affect our sleep as well as many other parts of our lives.

Magnesium is crucial to the body’s function and is responsible for over 500 enzyme reactions, it is found in all the tissues in the body. As mentioned, it is essential to help muscles relax, which is why it is a miracle mineral for sleep. Magnesium also helps to keep blood pressure normal, bones strong and the heart rhythm steady. The list of conditions related to magnesium deficiency is staggering; there are over 3,500 medical references on magnesium deficiency. Anything from headaches and migraines to chronic fatigue, diabetes and IBS can be linked to magnesium deficiency, and these illnesses will also in turn impact our quality of sleep

You might be magnesium deficient if you have any of the following symptoms:

  • Insomnia
  • Anxiety
  • Muscle cramps or twitches
  • Irritability
  • Sensitivity to loud noises
  • ADD
  • Palpitations
  • Constipation
  • Headaches
  • Fibromyalgia
  • Chronic fatigue
  • Asthma
  • Diabetes
  • Obesity
  • Osteoporosis
  • High blood pressure
  • PMS
  • Menstrual cramps
  • Irritable bowel syndrome
  • Reflux
  • Trouble swallowing
  • Trouble sleeping

The reason we are so deficient is that many of us eat a diet that contains practically no magnesium. Processed, refined and packaged foods, white flour, meat, and dairy contain no magnesium and if this is what your diet consist of then you will be deficient in magnesium as none of these foods contain magnesium. Even eating a whole foods diet can leave you magnesium deficient as our soils are now depleted and don’t have the correct levels of minerals such as magnesium in them.

Our magnesium levels are also decreased by:

  • alcohol
  • salt
  • coffee
  • phosphoric acid in fizzy drinks
  • prolonged or intense stress
  • antibiotics and other drugs

On top of that if this is the type of diet and lifestyle you are leading then your gut is probably compromised, reducing your ability to absorb magnesium. To properly absorb magnesium we need a lot of it in our diet and we need enough vitamin B6, vitamin D, and selenium to absorb and utilise the magnesium.

But don’t stress there is an easy fix…….

Stop Magnesium leaving your body by:

Eliminating caffeine, fizzy drinks, salt and sugar, limiting alcohol and making sure you take time out for relaxation. Following these guidelines will also help you sleep better.

Include Foods High in Magnesium in your diet:

  • Leafy Green Vegetables including parsley
  • Seaweed : Kelp and dulse
  • Nuts: almonds, cashews, brazil nuts, pecans and walnuts
  • Brown Rice
  • Figs and Dates
  • Avocado
  • Garlic

According to guidelines the minimum amount needed of magnesium is about 300 mg a day but in reality most of us get far less than 200 mg and we actually benefit from at least 400 and up to 1000mg per day, depending on your circumstances.

Taking a hot bath with Epsom salts is a great way to absorb and get a good amount of this much needed mineral, add in a few drops of lavender oil and you have the perfect way to relax and prepare for a good night’s sleep.

Do you struggle with your sleep?

Do you suffer from any of the symptoms I’ve mentioned?

Do you think you may benefit from a magnesium supplement?

As with all things the type of supplements you take can make a huge difference and we need to ensure that if we are supplementing we are getting magnesium in a bio-available form.

If you feel that you need to be supplementing with magnesium and need further help then please connect with me by clicking here, and find out how I can help create a bespoke plan for you, and get you started on your wellness journey straightaway.  Or order your magneiusm supplement by clicking here (these are the only supplements I use and recommend)

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