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Easy Meditation for Beginners: 10 Helpful Meditation Tips

sunny@proventus.ie (Sunny Matharu) — Wed, 28 Oct 2020 02:06:29 GMT

Mindfulness meditation is free, easy to do, and the only effort it requires is sitting still for 10-30 minutes every day. Meditation for beginners is easier than you think. Try out these 10 powerful meditation tips to start your mediation habit and see the immediate benefits today.

When you think of meditation, what images come to mind?

Do you imagine a monk sitting in an uncomfortable position for hours at a time? Do you get the feeling that meditation is boring and tedious?

Think again! Meditation is easy , relaxing, and you don’t have to be in a monastery or on a retreat to see helpful and immediate benefits.

Meditation for beginners can seem daunting and kind of dull, but don’t worry. In this article, we’re going to share some excellent meditation tips that will help you easily fit meditation into your life.

You don’t need to be a devoted monk to practice meditation , and we’re going to share with you how meditation can vastly improve your life (reduce stress and even heal your body).

Then we’re going to help you get started with meditation today so you can build a lifelong habit that you can depend on and even look forward to!

Why People Meditate

Ask anyone who’s practiced meditation for years why they meditate and they’ll happily tell you it’s one thing in life that they can rely on to make them feel good. When meditation becomes a habit, it transforms into a reliable source of peace and tranquility.

Meditation is a respite for many people with high-pressure lives. Celebrities, for example, live extremely hectic lives — they face intense pressure from being in the spotlight and their work hours are often draining.

Celebrities today are increasingly incorporating meditation as an essential part of their lives.

Look at what some familiar faces have said about their meditation practice:

“Meditation is a lifelong gift. It’s something you can call on at any time.” — Paul McCartney

“Meditation is all about the pursuit of nothingness. It’s like the ultimate rest. It’s better than the best sleep you’ve ever had. It’s a quieting of the mind. It sharpens everything, especially your appreciation of your surroundings. It keeps life fresh.” — Hugh Jackman

“It feels good. Kinda like when you have to shut your computer down, just sometimes when it goes crazy, you just shut it down and when you turn it on, it’s okay again. That’s what meditation is to me.” — Ellen DeGeneres

These celebrities are onto something. People meditate, not out of obligation or a hope that it will be helpful. They meditate because it creates very visible, very real positive changes in their lives.

The Benefits of Meditation for Beginners

These positive changes aren’t just in their head either. Meditation has been scientifically proven to promote mental, physical and spiritual health.

So, what can meditation help you with? Below are just some of the benefits of meditation:

Reduces Pain — The brain has natural pain-reducing chemicals called opioids. Many pain-relieving medications trigger this chemical to flood the brain. Unfortunately, this has devastating side effects like addiction and withdrawal. Meditation, on the other hand, reduces pain without releasing these chemicals . Scientists are still baffled by these incredible results.
Reduces Blood Pressure — Hypertension, or high blood pressure, is a deadly condition. Keeping your blood pressure in check is critical for good health and prevention of heart attack, stroke and heart disease. Turns out meditation is one of the best things you can do to keep your blood pressure in check.

Ease Symptoms Of Anxiety And Depression — Anxiety and depression plague our world, and scientist are desperate for a cure that doesn’t come with tons of side effects. Nearly fifty studies later, researchers have come to a solid conclusion: meditation, without a doubt, alleviates anxiety and depression .

Help You Quit Smoking (And Other Bad Habits) — Everyone knows smoking is incredibly dangerous. Study after study has proven that smoking is one of the worst things you can possibly do for your health, yet many are addicted with no hope of quitting. Forget patches, medication and just trying to quit cold turkey. Getting in the habit of meditation will give you nearly a 90% chance of stopping smoking and never relapsing.

Become More Spiritual And Improve Your Life — Connecting with your higher self and something bigger than yourself always results in a positive experience. Even if you’re not religious, meditation gives you a sense of place in the world, and helps you cope with life’s daily stressors. It’s been scientifically studied and proven that meditation improves your quality of life .

#10 Tips to Start Meditating

Now that you’ve been introduced to the benefits and advantages of meditation, you’re probably eager to start. At the end of this article, we’re going to help you start meditating and build a daily, consistent habit. But first, keep these meditation tips in mind.

1. Start Small

There are thousands of meditation techniques out there and some instruct you to sit for hours at a time, while others can be effective in just under five minutes. Don’t start out with the long meditations first. Focus only on meditating 2-5 minutes each day, then after seven days, add 2-5 more minutes. It’s not the length of time that matters, it’s merely the consistency and commitment to doing it every day that counts.

2. Remember, It’s Easy

Speaking of techniques, don’t get caught up in the details of “how” you should meditate. It’s easy to get lost in the idea that you have to have the perfect space, the perfect meditation cushion and be in the perfect position. All of this is periphery stuff. Meditation should feel natural and easy, even if that means just sitting in your car on your lunch break.

3. Stick With A Method

It can also be easy to get caught up in finding the “perfect” technique. Instead of trying a new meditation every day, it’s best to choose one type of meditation and stick with it for at least a month. If, after that time, you don’t feel like it’s working for you, explore something else.

4. Be Kind To Yourself

This might be the most important tip to help you start meditating. Meditation is a respite, a quiet time, a time to be at peace with yourself. Treat yourself with complete compassion and kindness when you meditate.

5. Be Patient With Yourself

We love to put pressure on ourselves to be perfect all the time, but meditation is definitely not the time and place for that. Allow yourself room to breathe and practice patience along with compassion for yourself.

6. Practice Non-Judgement

There is no right or wrong when you meditate. It’s easy to think that being distracted, fidgeting, or having your mind wander are negative experience. But they are totally natural, and meditation isn’t about fighting or resisting those natural occurrences. It’s about experiencing them and allowing them.

7. Make It A Morning Routine

The best way to start a meditation habit is to practice every single morning. It’s a great way to start your day, and it’s much easier to convince yourself to do something first thing in the morning than it is after a long, hard day.

8. Use Guided Meditations

Guided meditations are audio tracks where someone walks you through each step of a meditation, and they are enormously helpful. They do exactly as they say: guide you through a meditation so you don’t have to think or worry about what to do. You can just sit back, relax and follow the instructions.

9. Find A Meditation Buddy

Everything is easier with a friend. You can practice meditations together and share your experiences, or you can simply hold each other accountable. We’re more likely to commit to something when we’ve told someone else we’re going to do it.

10. Join A Community

Even better, join a group of people committed to meditating. Not only will you find friends who share a common interest, you’ll be more motivated to participate when you feel the support of a community behind you.

Building a Habit of Meditation

If you follow along with the 10 meditation tips above, you’ll be off to a great start. So, how can you turn that great start into a daily habit?

For any habit you want to start, there are a series of steps you can follow that will make the habit stick. How many times have you tried to start a habit, only to practice it a few times and then never do it again?

Forming habits is actually fairly formulaic. Your brain creates patterns in a very recognizable and predictable way, so if you follow along with a natural habit-making formula, the habit will be more likely to stick.

You can use this formula to start any habit, but we’re going to customize it in six simple steps to form the habit of a daily meditation.

Step 1: Choose Your One Habit & Commit To It

It’s easy to get excited about becoming a healthier happier person and before you know it you’ve committed yourself to yoga, meditation, a new diet and a workout routine . And then, before you know it, none of them are a part of your life anymore.

This is because habits form one at a time. So take it slow. Commit to meditating every day and don’t start another new habit for at least 30 days, though depending on your personality, you may want to extend that to 60 days.

Step 2: Attach Your Habit To An Established One

Habits stick better when they become part of an already established routine. Whatever you do first thing in the morning — brush your teeth, take a shower, go for a walk — attach meditation to your morning routine. Immediately before or after your daily morning ritual, commit to practicing meditation. Remember, you only need to commit 2-5 minutes at first, then gradually increase that time to something that’s comfortable for you.

Step 3: Tell Someone

As mentioned in Tip #9, accountability makes us more likely to follow through. Announce it on social media or tell a good friend. The act of simply saying, “ I am committing to meditating every morning” is extremely powerful for building a habit.

Step 4: Reward Yourself

The biggest reason most people fail to solidify a habit is that they don’t find motivation early on. Here’s how most habits go… You start out strong with a lot of energy to make the good habit, that initial energy dies out, your motivation to continue eventually dies out, and in the end, you don’t actually build that habit. Break this pattern by giving yourself a reward every time you meditate. If a healthy reward doesn’t work for you, find something else to keep you motivated after the initial energy spark dies off.

Step 5: Make Meditation Part Of Who You Are

Instead of thinking of meditation as a something you’re going to add to your life, try imagining yourself as a meditator. This is a very small, but very powerful perspective shift. Owning the identity of someone who meditates strengthens and solidifies the habit.

Step 6: Meditate Every Day

Of course, the most important step in building a habit is to practice every single day. In the first 30 days, there will be times where it feels tedious and boring, but power through. Eventually, your brain will recognize the habit and it will become a natural part of who you are and what you do.

Top Meditations for Beginners

Now that you know how to start meditating and how to build a meditation habit, below are some guided meditations to get you started. Our best advice is to listen to all of them and find one that you really like. Then, practice that meditation every single day for at least 2 weeks.

As an alternative, you can simply sit quietly, with your eyes closed and pay attention to your breath. Try it out for just a couple minutes each morning and then gradually increase the time. This is a very simple mindfulness meditation, but it can be very powerful. Enjoy!

Pilot Fitness Training

sunny@proventus.ie (Sunny Matharu) — Thu, 10 Jan 2019 19:31:22 GMT

Twenty minute exercise plan for Pilots with timed sequences, including warm ups and our four stage exercise program.

Our twenty minutes exercise plan is designed to help pilots stay fit with busy schedules. Exercises being with warm ups followed by our recommended four stage plan.

This Is How Energy Healing Can Transform Your Life

sunny@proventus.ie (Sunny Matharu) — Wed, 14 Nov 2018 02:14:19 GMT

Making energy healing a part of your wellness routine is a great way to ensure every part of you is healthy and strong.

Perhaps you have heard the latest buzz phrase: energy healing . As you may have noticed, within recent years, the idea of energy healing has profoundly taken off in the West. So, what is exactly is energy healing? More importantly, how can energy healing transform your life in the way it has seemingly changed so many others?

So, let’s begin.

Within and surrounding your body is a field of energy.

The Chinese call this energy “qi” and you may have heard about it when people talk about Acupuncture or martial arts. Sometimes this energy is referred to as your aura or even the energy of your chakras.

Despite its different names, the energy of your body plays an important role in your daily life.

As you go about your day, your energy field is constantly reflecting, absorbing, projecting and even deflecting the energy of everything around you.

From the energy of other people to the energy of electromagnetic fields and even the energy of conversations and emotional events, your energy field is in a constant state of movement and change .

That constant state of movement can eventually have an effect on your energy field, causing imbalances and “sticky points” where experiences get stuck.

Points in your energy field can be weak or strong, vibrant or lethargic and even sticky or smooth.

The great news is, energy fields can easily be healed.

What Does Science Say?

There are so many studies about energy fields, auras and qi, that there are volumes and volumes of books published about the evidence.

What we know is that through special types of equipment, we can visualize energy fields and through different experiments, we have seen that it can be very effective and can also produce many effects.

As far as energy healing is concerned, scientists have discovered that it is very real and very effective.

Reiki, one of the most popular forms of energy healing that we’ll discuss later, has been proven to relieve pain, help with the symptoms of mental illnesses and even improve cognition in elderly patients with Alzheimer’s.

Energy healing has been proven to be so effective that it is even used in major hospitals and health facilities around the world.

Clearing, reenergizing, empowering, balancing and calming your energy field is a really powerful, proven path to healing.

3 Types of Energy Healing

Below, we are going to discuss different types of energy healing methods and how they can help you.

Reiki

Reiki is one of the most popular forms of energy healing in the world.

Though there are many different forms of Reiki, most sessions are typically the same. Lasting about an hour, the person receiving Reiki will lie down on a massage table, fully clothed. The Reiki practitioner will then either place hands on the client or place their hands slightly above the client’s body, but still within their energy field. Client’s often express that they feel warm, tingling sensations during a session.

Reiki sessions can be performed for a variety of reasons and can include pain, physical problems, emotional situations or just for a general tune up of your energy field.

Crystal Energy Healing

Just like everything in the universe, crystals carry a specific vibration and energy. Typically, you can tell what type of energy a crystal carries by noting its color.

The color of the crystal usually corresponds with the color of the chakra it is attuned to. For example, violet crystals are typically attuned to the crown chakra and can help with psychic awareness, intuition and connecting to universal consciousness.

You can either use crystal energy healing on yourself or have a knowledgeable person conduct a session for you.

Sessions include understanding your symptoms and then placing crystals on the areas of the body that require adjustment.

Distance Healing

Distance healing is very similar to Reiki except the practitioner is not located in the same room as you. Because energy and intention are not confined to physical space, distance healing can be done across the globe and still have the same effects.

In a session, the person receiving the healing and the person giving the healing decide on a time that they want the session to occur. The person receiving the healing lies down in a comfortable position and prepares themselves to receive the healing energy.

The person conducting the distance healing sends love, kindness and healing intentions during the session.

What Type of Energy Healing Should You Choose?

There are many, many other forms of energy healing that we haven’t discussed here. Even acupuncture and tai chi can be seen as a form of self-induced energy healing. Simply put, energy healing is any process where your energy field is balanced or cleared.

Choosing what type of energy healing you want is a matter of preference… Some people enjoy the person touch of a Reiki session, while others prefer to work with crystals that they have sent intentions to. Others still prefer to use meditations or distance healing services.

You’ll have to try a few out to see which ones you prefer.

Energy healing can be so powerful and can have so many uses.

Positive, healing intentions sent through love, kindness and compassion can transform your energy field and in turn make you feel more at peace, in tune and healthy.

Making energy healing a part of your wellness routine is a great way to ensure every part of you is healthy and strong.

6 Phase Meditation by Vishen Lakhiani

sunny@proventus.ie (Sunny Matharu) — Wed, 14 Nov 2018 02:02:45 GMT

Each phase teaches you a scientifically backed method for boosting happiness, gratitude, compassion, peace of mind and mindfulness.

This meditation not only greatly enhances your brain power and emotional state, but completely transforms you — both consciously and unconsciously. It isn’t about clearing your mind, it’s about ENGAGING your mind and manifesting abundance in every aspect of your life.

Flying Fit Porridge Recipes

sunny@proventus.ie (Sunny Matharu) — Wed, 14 Nov 2018 01:32:05 GMT

Servings: 1 | Prep Time: 5 minutes | Cook time: 5 minutes

Basic Porridge Recipe

Ingredients

160 g rolled oats
600 ml milk, organic soya milk or water
sea salt

Instructions

Place the oats and the milk or water in a large pan over a medium heat.
Add a tiny pinch of salt and stir with a wooden spoon.
Bring to a steady simmer for 5 to 6 minutes, stirring as often as you can to give you a smooth creamy porridge – if you like your porridge runnier, simply add a splash more milk or water until you’ve got the consistency you like.

Nutrition: 226 kcals, 5.6g fat (2.2g saturated), 9.9g protein, 31.7g carbs, 7.2g sugar

Variations

Blackberry and Apple porridge

Ingredients

1 apple
2-3 tablespoons runny honey, to taste
100 g blackberries

Method

Pull off the apple stalk, then use a box grater to coarsely grate it onto a chopping board (core and all).
Stir the grated apple and most of the honey through the porridge for the last few minutes of cooking.
Squash in most of the blackberries, then serve with the remaining scattered on top and the remaining honey drizzled over.

Nutrition: 283 kcals, 5.7g fat (2.2g saturated), 10.3g protein, 44.3g carbs, 19.8g sugar

Banana, Almond and Cinnamon porridge

Ingredients

2 ripe bananas
30 g flaked almonds
½ teaspoon ground cinnamon
2 tablespoons poppy seeds
2-3 tablespoons maple syrup or runny honey, to taste

Method

Peel, then slice the bananas on a chopping board (I like to cut mine at an angle).
Add the almonds to a small non-stick frying pan over a medium heat (there’s no need for oil) for 3 to 4 minutes, or until lightly golden, stirring occasionally.
Stir the cinnamon, poppy seeds and most of the maple syrup or honey through the porridge.
Serve with the bananas and toasted almonds on top and the remaining syrup or honey drizzled over.

Nutrition: 386 kcals, 12.2g fat (2.8g saturated), 13.5g protein, 51.9g carbs, 26.1g sugar

Apple, Maple syrup and Pecan porridge

Ingredients

1 apple
30 g pecans
2-3 tablespoons maple syrup, to taste

Method

Pull off the apple stalk, then use a box grater to coarsely grate it onto a chopping board (core and all).
Snap the pecans up into little pieces, then add them to a small non-stick frying pan over a medium heat (there’s no need for oil) for 3 to 4 minutes, or until lightly golden, stirring occasionally.
Stir the grated apple and most of the maple syrup through the porridge for the last few minutes of cooking. Serve with the toasted pecans on top and the remaining maple syrup drizzled over.

Nutrition: 312 kcals, 10.9g fat (2.6g saturated), 10.8g protein, 39.8g carbs, 14.7g sugar

Green Tea and Blueberry Smoothie

sunny@proventus.ie (Sunny Matharu) — Wed, 14 Nov 2018 01:29:28 GMT

Servings: 2 | Prep Time: 10 minutes

Besides containing antioxidants, green tea also has theanine, an amino acid that helps you focus and relax at the same time. The honey contains all 22 essential amino acids, which provide the building blocks of protein for brain cells.

Ingredients

3 Tbsp water
1 green tea bag
2 tsp raw honey
1½ cups frozen blueberries
1/2 medium banana
3/4 cup calcium-fortified light vanilla soy milk

MICROWAVE water on high until steaming hot.
ADD tea bag and let step for 3 minutes. Remove tea bag.
STIR honey into tea until dissolved.
BLEND all ingredients (including the tea) on the highest setting until smooth.

Nutrition: (per serving) 125 cal, 1.8 g pro, 29 g carb, 4 g fiber, 1.3 g fat, 0.2 g sat fat, 32 mg sodium

Garlic Chicken Stir Fry

sunny@proventus.ie (Sunny Matharu) — Wed, 14 Nov 2018 01:27:12 GMT

Servings: 4 | Prep Time: 15 minutes | Cook time: 15 minutes

This garlic chicken stir fry is a quick and easy dinner that's perfect for those busy weeknights! Cubes of chicken are cooked with colorful veggies and tossed in a flavorful garlic sauce for a meal that's way better than take out!

Ingredients

1 tablespoon + 1 teaspoon vegetable oil, divided use
1 cup broccoli florets
1 cup mushrooms, halved
1 yellow bell pepper, cored, seeded and thinly sliced
0.5kg boneless skinless chicken breast, cut into 1 inch pieces
salt and pepper to taste
4 cloves of garlic, minced
¾ cup chicken broth
1½ teaspoons sugar
1 tablespoon soy sauce
2 teaspoons sesame oil
2 teaspoons cornstarch

Instructions

Place 1 teaspoon of oil in a large pan and heat over medium high heat.
Add the broccoli, mushrooms and bell pepper to the pan. Cook for 5-6 minutes or until vegetables are tender.
Remove the vegetables from the pan; transfer to a plate and cover with foil to keep warm.
Wipe the pan clean with a paper towel, then heat the remaining tablespoon of oil over high heat.
Add the chicken to the pan in a single layer and season with salt and pepper to taste.
Cook for 3-4 minutes per side, or until chicken is browned and cooked through.
Lower heat to medium, add the garlic and cook for 30 seconds.
Add the vegetables back to the pan.
In a small bowl, whisk together the chicken broth, sugar, soy sauce, sesame oil and cornstarch,
Pour the sauce over the chicken mixture and bring to a simmer.
Simmer for 1-2 minutes or until sauce has just thickened.
Serve immediately, with steamed rice if desired.

Source: www.therecipecritic.com

Nutrition: Nutrients per serving: _ calories, g fat

Green Goddess Smoothie

sunny@proventus.ie (Sunny Matharu) — Wed, 14 Nov 2018 01:26:42 GMT

Servings: 1 | Prep Time: 10 minutes

You’ll get a kick of brain-healthy antioxidants and iron from the baby spinach, vitamin E from the avocado, and fibre from the kiwi.

Ingredients

1 cup baby spinach
1 cup cucumber chunks
1/2 avocado, halved, pitted, and peeled
1 large kiwifruit, peeled and chopped
1/2 cup frozen kefir or low-fat vanilla frozen yogurt
1/2 cup fresh orange or tangerine juice
1/4 cup mint leaves

Blend all ingredients and enjoy!

Nutrition: (per serving) 188 cal, 5 g pro, 29 g carb, 6 g fibre, 7.7 g fat, 1.2 g sat fat, 57 mg sodium

Anti-Inflammatory Smoothie

sunny@proventus.ie (Sunny Matharu) — Fri, 09 Nov 2018 01:30:43 GMT

Servings: 1 | Prep Time: 10 minutes

Inflammation is just as bad for your brain as it is for your body. Chia seeds are high in omega-3 fatty acids, which experts believe are necessary for transmitting signals between brain cells. Blueberries and raspberries are also known for encouraging healthy connections between the cells of the brain

Ingredients

1/2 cup blueberries
1/2 cup raspberries
1/2 small banana, peeled and frozen
1/4 cup diced pineapple
2 Tbsp chia seeds
3 ice cubes
1/2 cup pomegranate juice
1 serving whey protein powder (vanilla

Puree all ingredients in a blender until smooth, 1 to 2 minutes.

Nutrition: (per serving) 380 cal, 24 g pro, 67 g carb, 14 g fibre, 4.4 g fat, 1.1 g sat fat, 59 mg sodium

Blueberry, Almond and Banana Smoothie

sunny@proventus.ie (Sunny Matharu) — Fri, 09 Nov 2018 01:28:47 GMT

Servings: 1 | Prep Time: 10 minutes

Blueberries are packed with antioxidants that protect brain cells from free-radical damage. Mineral-rich raw honey and iron-packed kale round out the brain-boosting power of this smoothie.

Ingredients

1½ cups plain unsweetened almond milk
3/4 of a medium frozen banana
1 cup frozen or fresh blueberries
1 cup chopped kale
5 unsalted whole almonds
2 teaspoons raw honey

Puree all ingredients in a blender until smooth, 1 to 2 minutes.

Nutrition: (per serving) 323 cal, 7 g pro, 60 g carb, 10 g fiber, 9.7 g fat, 0.4 g sat fat, 300 mg sodium

Almond Smoothie

sunny@proventus.ie (Sunny Matharu) — Fri, 09 Nov 2018 01:26:44 GMT

Servings: 1 | Prep Time: 10 minutes

Almonds are full of dopamine and protein, giving you a boost of motivation and focus. The ground ginger helps support a robust metabolism, while the cinnamon works to keep your blood sugar steady.

Ingredients

1 small frozen banana, sliced
3/4 cup kale, slightly packed, stems removed
3/4 cup almond milk
3/4 Tbsp almond butter
1/8 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp ground ginger

Combine all ingredients in a blender, and blend until smooth.

Nutrition: (per serving) 262 cal, 3 g pro, 35 g carb, 3 g fiber, 14 g fat, 1.3 g sat fat, 31 mg sodium

Pomegranate and Strawberry Smoothie

sunny@proventus.ie (Sunny Matharu) — Fri, 09 Nov 2018 01:22:44 GMT

Servings: 2 | Prep Time: 10 minutes

Fibre helps regulate blood sugar. And since glucose is your brain’s chief source of energy, it’s important to keep those levels steady. This low-cal smoothie is full of fibre, along with other brain-friendly antioxidants.

Ingredients

1/3 cup pomegranate juice
2 tsp raw honey
3/4 cup frozen unsweetened strawberries
2 Tbsp fat-free plain yogurt
1 Tbsp flaxseed oil
4 ice cubes

Whisk pomegranate juice and honey in a small cup to dissolve the honey completely.
Combine the strawberries, yogurt, oil, ice cubes, and pomegranate mixture in a blender.
Process for 1 to 2 minutes, or until thick and smooth. Pour into a glass.

Nutrition: (per serving) 262 cal, 3 g pro, 35 g carb, 3 g fiber, 14 g fat, 1.3 g sat fat, 31 mg sodium

Kale Smoothie with Pineapple & Banana

sunny@proventus.ie (Sunny Matharu) — Fri, 09 Nov 2018 01:20:21 GMT

Servings: 2 | Prep Time: 10 minutes

Ingredients

½ cup coconut milk
2 cups stemmed and chopped kale or spinach
1½ cups chopped pineapple (about ¼ medium pineapple)
1 ripe banana, chopped

Combine the coconut milk, ½ cup water, the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.

NUTRITION (per serving) ___ cal, _ g pro, __ g carb, _ g fiber, _ g fat, _ g sat fat, ___ mg sodium

Egg and Avocado Toast

sunny@proventus.ie (Sunny Matharu) — Fri, 09 Nov 2018 01:17:16 GMT

Servings: 2 | Prep Time: 5 minutes | Cook time: 5 minutes

Ingredients

1 Avocado, ripe
1 Lemon to squeeze on avocado, Half
2 Eggs, large soft
1 Salt – Use low sodium sea salt
2 slices of rye or multi grain low Gi Bread, toasted

Instructions

Make sure your eggs are really fresh. Fresh eggs have a thicker white near the yolk that will better hold a round shape as it cooks. You can tell how fresh an egg is by putting it in a glass of water; if it lies horizontally at the bottom, it is very fresh; if it starts to float or stand on end it is less fresh. If your egg isn’t so fresh, crack it into a small bowl and drain off the runnier white.
Crack your egg into a bowl or onto a saucer, this makes it easier to slide into the pan. If there is any very runny white surrounding the thicker white then tip this away.
Add a drop of vinegar (you can add this to the water in the pan if you prefer).
Bring a pan of water filled at least 5cm deep to a simmer. Don't add any salt as this may break up the egg white.
Stir the water to create a gentle whirlpool to help the egg white wrap around the yolk.
Slowly tip the egg into the centre. Make sure the heat is low enough not to throw the egg around – there should only be small bubbles rising.
Cook for 3-4 minutes or until the white is set.
Lift the egg out with a slotted spoon and drain it on kitchen paper. Trim off any straggly bits of white. If you need to cook more than one poached egg, keep it at the right temperature in warm water, but make sure the water isn't hot enough to overcook the egg.

Nutrition: Kcal _, fat g (saturates _g), carbs g, sugars g, fibre _g, protein __g, salt _gNutrition: Kcal _, fat g (saturates _g), carbs g, sugars g, fibre _g, protein __g, salt _g

Berry Omelete

sunny@proventus.ie (Sunny Matharu) — Fri, 09 Nov 2018 01:14:27 GMT

Servings: 1 | Prep Time: 5 minutes | Cook time: 5 minutes

A one-egg omelette makes a high protein breakfast. If the brain-boosting berries aren't sweet enough, add 1 tsp honey

Ingredients

1 large egg
1 tbsp skimmed milk
3 pinches of cinnamon
½ tsp rapeseed oil
100g cottage cheese
175g chopped strawberries, blueberries and raspberries

Instructions

Beat egg with milk and cinnamon. Heat oil in a 20cm non-stick frying pan and pour in the egg mixture, swirling to evenly cover the base. Cook for a few mins until set and golden underneath. There’s no need to flip it over.
Place on a plate, spread over cheese, then scatter with berries. Roll up and serve

Nutrition: Kcal 264, fat 12g (saturates 4g), carbs 18g, sugars 16g, fibre 4g, protein 21g, salt 1g

Cadet Superfood Salad

sunny@proventus.ie (Sunny Matharu) — Fri, 09 Nov 2018 01:07:16 GMT

Servings: 1 | Prep Time: 5 minutes | Cook time: 5 minutes

Make this satisfying salad in the evening and enjoy one portion for dinner, then pack the remaining portion for lunch the next day. Loaded with protein- and fibre-rich ingredients like chicken, sweet potato and quinoa plus power greens, this meal is nutrition-packed!

Ingredients

A small bowl of cooked quinoa
1 tbsp toasted nuts, almonds or pine
1 piece of fruit such as apple, a handful of blueberries or pomegranate seeds
A handful of green leaves, spinach
1 carrot grated or cut finely
Juice of ½ lemon or lime
3 tbsp olive oil
A handful of fresh herbs chopped such as basil or mint or parsley
2 tbsp mixed seeds, such as pumpkin and sunflower
A pinch of sea salt
1 tsb Greek yogurt to garnish

Instructions

Place all of the ingredients, except for the Greek yogurt, in a serving bowl and mix well. Garnish with the Greek yogurt and serve.

Nutrition: Nutrients per serving: _ calories, g fat

Winter Greens Smoothie

sunny@proventus.ie (Sunny Matharu) — Fri, 09 Nov 2018 01:02:58 GMT

Servings: 2 | Prep Time: 10 minutes

A Harvard Medical School study of more than 13,000 women found that those who ate the most cruciferous veggies (like the spinach, kale, and broccoli in this smoothie) lowered their brain age by 1 to 2 years.

Ingredients

1/4 cup carrot juice
1/2 cup orange juice
1 cup spinach
1 cup roughly chopped kale, ribs removed
4 small broccoli florets, sliced and frozen
1 banana, peeled, sliced and frozen
1 apple, cored and roughly chopped

Combine all ingredients in blender, and blend until smooth.

NUTRITION (per serving) 258 cal, 5 g pro, 63 g carb, 8 g fiber, 1.3 g fat, 0.3 g sat fat, 76.3 mg sodium

Quinoa and Chicken Power Salad

sunny@proventus.ie (Sunny Matharu) — Fri, 09 Nov 2018 00:56:18 GMT

Servings: 2 | Prep Time: 20 minutes | Cook time: 20 minutes

Ingredients

1 medium sweet potato, peeled and cut into ½-inch-thick wedges
½ red onion, cut into ¼-inch-thick wedges
2 tablespoons extra-virgin olive oil, divided
½ teaspoon garlic powder
¼ teaspoon salt, divided
8 ounces chicken tenders
2 tablespoons whole-grain mustard, divided
1 tablespoon finely chopped shallot
1 tablespoon pure maple syrup
1 tablespoon cider vinegar
4 cups baby greens, such as spinach, kale and/or arugula, washed and dried
½ cup cooked red quinoa, cooled
1 tablespoon unsalted sunflower seeds, toasted

Instructions

Preheat oven to 425°F. Toss sweet potato and onion with 1 tablespoon oil, garlic powder and ⅛ teaspoon salt in a medium bowl. Spread on a large rimmed baking sheet and roast for 15 minutes.
Meanwhile, add chicken and 1 tablespoon mustard to the bowl; toss to coat. When the vegetables have roasted for 15 minutes, remove from the oven and stir. Add the chicken to the pan. Return to the oven and continue roasting until the vegetables are beginning to brown and the chicken is cooked through, about 10 minutes more. Remove from the oven and let cool.
Meanwhile, whisk shallot, maple syrup, vinegar and the remaining 1 tablespoon oil, 1 tablespoon mustard and ⅛ teaspoon salt in the large bowl.
When the chicken has cooled, shred it and place in the bowl with the dressing. Add baby greens, quinoa and the roasted vegetables. Toss with the dressing and sprinkle with sunflower seeds.
To make ahead: Prepare through Step 3 up to 2 days ahead. Refrigerate vegetables, chicken and dressing separately. Toss just before serving.

Nutrition: Nutrients per serving: _ calories, g fat

Roasted Winter Squash and Lentil Salad

sunny@proventus.ie (Sunny Matharu) — Fri, 09 Nov 2018 00:50:19 GMT

Servings: 4 | Prep Time: 15 minutes | Cook time: 15 minutes

Ingredients

3 cups butternut squash (cut into 1/2-inch pieces)
1/4 tsp Salt and pepper each
1 tbsp canned lentils rinsed and well drained
1/2 cup pomegranate seeds
1/4 cup pistachios, hazelnuts or pecans toasted and coarsely chopped
2 tbsp pumpkin seeds preferably unsalted
4 cups baby greens opt for your favourite

Dressing

1/2 cup plain yogurt
2 tbsp tahini
1 tbsp fresh lemon juice
2 cloves garlic minced
1/4 tsp ground cumin
1/4 tsp salt
1 to 3 tbsp milk optional

Instructions

Preheat oven to 425°F (220°C). Place squash on a large baking sheet. Stir salt and cayenne into melted butter. Drizzle over squash and stir until coated. Roast for 15 minutes or until tender, stirring halfway through.
Prep dressing: Stir yogurt with tahini, lemon juice, garlic, cumin and salt. Thin with milk if needed, for a drizzling consistency.
Place warm squash in a large bowl. Toss with lentils, pomegranate seeds, nuts, pumpkin seeds and then greens. Transfer half the salad to a medium-size platter.
Drizzle with half the dressing. Top with remaining salad; drizzle with remaining dressing.

Nutrition: Nutrients per serving: 283 calories, 13 g fat

Understanding Post-Traumatic Stress Disorder

sunny@proventus.ie (Sunny Matharu) — Tue, 06 Nov 2018 01:55:10 GMT

Understanding post-traumatic stress disorder or PTSD is important because it affects many more people than one may ever imagine. Most people tend to think of men and women who have served in the armed forces when they think of this condition. The thing is though any one can end up with this disorder as all it takes is being a part of or witnesses a traumatic experience.

Of course, anyone who goes through or sees something extremely terrible happens are going to have a moment in time where they are trying to get past what they experienced. Most people can deal with their thoughts and feelings and move past it.

There are people though that ends up with a much harder time in coping with what they saw or dealt with. Over time the stress of the tragic event will gradually make things in their personal life worse. The problems that come with post-traumatic stress disorder can stay hidden for a while but can and will pop up at some of the most inconvenient moments. These issues can cause problems in trying to live a healthy and normal life. When the issues creep up and become something that rips apart a life, they are issues that can no longer be ignored.

While it is basically impossible to prevent post-traumatic stress disorder from happening it can be controlled with proper treatment. It is when the disorder is left to grow and get out of hand that the situation becomes unbearable. If you or someone you know is a victim of a hate crime, physical or sexual assault, natural disaster, war, or major automobile or plane crash then help should be sought out. It is much better to be proactive with these situations then allowing them to get out of hand.

Noticing the Symptoms

If you are wondering whether what you are going through is post-traumatic stress disorder, then you will want to consider the following risk factors to see how many you can relate to your own life. Many people who suffer from this disorder end up with feelings of hopelessness about the future. They often end up with relationship problems no matter how hard they try, trouble sleeping, memory problems, trouble concentrating, and end up dealing with self-destructive behavior such as drinking too much, taking drugs, or being sexually overactive.

And these are just a few of the symptoms that often appear in those suffering from post-traumatic stress disorder. Some people also end up dealing with flashbacks, shame, visions of things that are not there or hearing sounds that are just in the person’s mind. While not every symptom will be experienced by someone dealing with this disorder, it is important to know that if you are experiencing several of these symptoms that you may very well be suffering from this stress related disorder.

5 Myths About PTSD

sunny@proventus.ie (Sunny Matharu) — Tue, 06 Nov 2018 01:55:08 GMT

Many misconceptions exist about Post Traumatic Stress Disorder (PTSD). These myths get in the way of healing by creating obstacles for people seeking treatment and need to be debunked.

Many misconceptions exist about Post Traumatic Stress Disorder (PTSD). These myths get in the way of healing by creating obstacles for people seeking treatment and need to be debunked. Listed below are the top five misconceptions I hear.

1. I am crazy and am losing my mind

No, you are not crazy nor are you losing your mind. PTSD is a normal reaction to an abnormal event(s). Some symptoms of PTSD include:

Anger or rage that seems to arise instantaneously
Flashbacks (reliving the event as if it were happening right now in the present)
Nightmares, difficulty sleeping
Inability to feel positive emotions
Difficulty functioning throughout the day
Avoidance of the traumatic reminders
Not feeling attached to your body/a feeling of floating outside of the body and/or feeling detached from other people

To further complicate matters, sometimes symptoms do not emerge for months or years after the traumatic experience. Because of this delayed reaction, the connection is not always made between the symptoms and the event. This makes the symptoms appear to come out of nowhere.

Even once the connection is made between the symptoms and the traumatic experience, symptoms can surface randomly and sometimes in very public moments. Despite appearing to come out of nowhere, symptoms are usually prompted by a “trigger” or reminder of the traumatic event. Learning to manage symptoms is empowering and a vital step in the healing process.

2. If I go to therapy I’ll have to talk about unpleasant memories.

Although talk therapy is helpful for many problems, it is not the first therapeutic treatment choice for PTSD because talking about trauma when symptoms are not contained can worsen symptoms and cause further psychological damage. The first step of trauma therapy includes learning how to contain or manage symptoms.

Trauma symptoms are similar to a tornado that blows fiercely, sweeping people and their lives into a state of chaos. Talking about traumatic experiences before symptoms are contained can awaken the trauma tornado and intensify symptoms. In trauma therapy, people are taught how to keep the swirling tornado at a safe distance.

This is done through a combination of treatment approaches such as learning about the symptoms of PTSD, grounding exercises, creative expression and art, prayer, guided imagery, creating rituals and sometimes medication. Once survivors learn to manage or contain symptoms, most want to talk about specific memories, and the therapist may use various techniques to aid this process.

3. I will always be broken and will never recover.

This is simply not true. People who have experienced trauma, even complex childhood trauma or have lived in war torn places, have been able to go on to lead happy, fulfilling and meaningful lives.

Remember PTSD is a natural reaction to abnormal stress just as bleeding is a natural reaction to a flesh wound on the body. We expect the body can repair itself in most instances, but sometimes believe the mind and psyche cannot. This is faulty thinking. The mind and psyche can heal just as the body can. Healing takes time, in-depth personal work and dedication to treatment. However, healing does not mean the past disappears but rather that the past no longer has the power to dominate the present.

In fact, as survivors of trauma heal, they discover wonderful insights and strengths about themselves. These insights are commonly referred to as post traumatic growth or the gifts of trauma.

A partial list of the “Gifts of Trauma” includes:

Compassion
Creativity
Meaning and purpose in life
Perceptive intuition
Spiritual connected-ness or oneness
Strong sense of self
Thriver – I am stronger than I ever believed!

4. If I start crying, I’ll never stop.

The pain associated with trauma runs deep and the fear of unleashing those emotions can be terrifying. This may be especially true if messages one heard in childhood discouraged crying such as: “Stop crying or I’ll give you something to cry about.” or “Go to your room, if you are going to cry like a baby.”

Crying can act as a release of emotion and stress. However despite how terrifying it may be to unleash the emotions and memories associated with trauma, it will not be as terrifying as it was to live through the actual traumatizing event.

However, bottling up emotion and stress can harm the body by contributing to medical conditions such as: muscle tension, headaches, insomnia, obesity, heart disease, depression, anxiety, gastrointestinal problems, and some skin conditions. Healing from trauma often includes some form of treatment that helps relieve the stress that has been building up in one’s body. This can include incorporating practices like meditation, art, exercise, energy and body work such as massage.

5. It happened a long time ago, and I should be over it.

Trauma creates changes in the way one’s brain functions. The simplest way to summarize this change is with a story. Our brains react to stress in what is known as a fight or flight response. For instance, imagine you are walking through the woods and accidentally step on a hornet’s nest. As the hornets begin to swarm, your brain kicks into action as you seek to outrun the hornets. For people with PTSD, the brain is often stuck in this state of high alert, constantly vigilant for signs of danger. Because the brain is stuck in stress overload, it is not simply a matter of moving past a bad experience any more than other medical condition is a case of moving past the condition without treatment.

Imagine tending to a case of strep throat with cough drops and over the counter pain medication. The streptococcus bacteria would continue to intensify and your pain to worsen! The same is true for trauma. If the root cause is not addressed, attempts at self-medication or “just getting over the past” are likely not going to be effective.

In summary, it is possible to live a meaningful and fulfilling life after being diagnosed with PTSD. By engaging in the difficult and rewarding work of healing, survivors are able to reclaim their lives and discover treasured characteristics about themselves that they might not have otherwise identified.

Post Traumatic Stress Disorder

sunny@proventus.ie (Sunny Matharu) — Tue, 06 Nov 2018 01:52:30 GMT

A Post Traumatic Stress Disorder (PTSD) can happen to any one exposed to a traumatic event that is sufficiently stressful to fill them with horror and dread. Exceptionally horrific events are more likely to precipitate a PTSD. It is estimated that nearly one third of those directly exposed to the violence on September 11 2001 went on to develop a PTSD. Nearly 5% of men and nearly 10% of women develop PTSD in their lifetime. PTSD is the fourth most common mental health problem in Ireland.

The features of PTSD include, persistent distressing re-experiencing of the original event (flashbacks, nightmares or intrusive thoughts); long term avoidance behaviours (persistent unwillingness to re-engage in activity that reminds someone of the event, emotional numbness or depression) and sustained hyper-arousal (agitation, uncharacteristic irritability, sleeplessness and difficulty concentrating). There is significant overlap with other mental health problems and patients may also present with features of panic, agoraphobia, depression and or substance misuse.

It is normal to respond with fear in situations of threat. A fear mechanism giving the preparedness for fight or flight is an essential part of human physiology. Unfortunately some people develop a severe problem when this physiological response continues long after the horror has passed. This prolonged anxiety may take the form of PTSD.

PTSD is distressing. While many people experience anxiety guilt or agitation after a traumatic event most of these acute stress reactions settle down within four weeks of a trauma. Most people with acute stress reactions make a full recovery, however the experience of an acute stress reaction does increase the risk of developing a longer term PTSD. People with PTSD suffer persistent distress long after the event (at least 4 weeks after), and although most PTSD is resolved within six months following the trauma, some go on to experience chronic distress.

Many people blame themselves for the circumstances of their trauma and so they respond with shame and guilt to the distress. It may be difficult to elicit the symptoms because people conceal their distress or because they themselves are bewildered by the powerful psychological challenges they are going through.

Typical events leading to PTSD include horrific violence of an interpersonal kind (rape, childhood sexual abuse, or torture) or life threatening accidents and natural disasters (road traffic accidents or terror events, fires and earthquakes). Interpersonal violence is far more likely to precipitate a PTSD than other kinds of horror. This probably explains why women are twice as likely to develop PTSD compared to men since the likelihood of being raped is 10 time greater for a woman than a man. “PTSD develops in 55 percent of persons who reported being raped, as compared with 7.5 percent of those involved in accidents and 2 percent of those who learned of traumatic events”.

Along with the scale of the trauma and the extent of the loss, certain other factors increase the likelihood of developing a PTSD, these include the predictability of the trauma, the sudden nature of its onset and the perception of loss of control. “If the patient is wounded or exposed to pain, heat, or cold, the biological and psychological experience can be intensified… PTSD can occur in persons who have witnessed a violent injury or the unnatural death of another person and those who have learned that a loved one was involved in such an event. One study reported that PTSD developed in approximately 14 percent of those who experienced the sudden, unexpected death of a loved one, making this event the single most frequent traumatic event to occur in both men and women, accounting for 39 percent of cases of PTSD in men and 27 percent of cases in women”.

The causes of PTSD are biological and psychological and social. This is a condition that illustrates supremely the interrelationship of these three mental forces. Modern scientific data suggest the genetic and brain basis for the condition in a compelling way. Brain regions involved in memory formation (amygdala, hippocampus and the prefrontal cortex) and specific proteins necessary for the maintenance of fear memories appear to be dysfunctional in people with PTSD; but as with many mental health problems there is no single gene involved in PTSD and the brain regions which appear to be dysfunctional form a basis for the development of PTSD rather than a specific cause for the clinical distress.

A similar picture also exists with the treatment of PTSD which relies on several “talking- therapies” such as trauma-based cognitive behavioural therapy (CBT) and eye movement desensitisation (EMDR). Medicines such as specific serotonin re-uptake inhibitors may also be useful. These techniques act in a holistic way to harness the capacity of the brain to re-learn new responses and new attitudes even when we are injured by horrific traumatic experiences.

The main focus of recovery should be on the uncovering of distress and the building of trust so that the burdens of shame and guilt which sustain the isolation of PTSD begins to break down. PTSD is a treatable psychological condition which left neglected can become a chronic and disabling problem. Treatment is effective. That is why it needs to be made more available and more accessible.

Why do Pilots Drink, and How Big of a Problem is it?

sunny@proventus.ie (Sunny Matharu) — Tue, 06 Nov 2018 01:25:53 GMT

Pilots frequently are asked to work long hours, often flying multiple routes in a single day with very little in the way of downtime. Rest periods between shifts have been whittled down to the minimum allowable amount, while pressure to give more and more continues to mount.

Turnaround times are shorter, and the strain of repeated compression and decompression on the body mounts very quickly if the body isn’t allowed time to rest. So when that shift ends, what’s the first thing a pilot is going to do? They’re going to go find something that helps them relax after a long, stressful day of hopping from airport to airport, flying hundreds of passengers in the process. And very often, that something is alcohol, even though they may very well sleep better sober.

Pilots: Addiction & Mental Health Issues

sunny@proventus.ie (Sunny Matharu) — Tue, 06 Nov 2018 01:17:30 GMT

Pilots must complete many years of intensive training, be able to learn a plethora of technical knowledge, and keep hundreds of people safe almost every day.

Pilots must complete many years of intensive training, be able to learn a plethora of technical knowledge, and keep hundreds of people safe almost every day. Many of us don’t think about the last part of that sentence all that much as we walk onto a plane. Most of us are too concerned with our vacation or business plans, making sure we have everything we need, and hoping we don’t have to sit next to a stranger who falls asleep on our shoulder or a crying child. We don’t really think about the men and women who are flying us to our destination. Some pilots can become overwhelmed by the responsibility they feel for our lives, they are in fact flying a large metal plane weighing thousands of pounds at an altitude of around 35,000 feet above sea level or more, filled with hundreds of people. This knowledge alone can be a lot for anyone person to handle but then you add in the fact that they’ve been flying all over the country/world for the last few days with little to no time to sleep. In recent years this has been looked into and pilots are fighting for more reasonable work schedules. Since pilots are traveling, they are mostly staying in hotels, in different places without their support group. Their friends and family are at home and they may be in a city where they don’t know the language.

Pilots, Addiction & EAP’s
There are a lot of pilots who enjoy the lifestyle, responsibility, and can manage the hours. However, there are some that find all these things to be difficult. They can develop crippling anxiety and/or depression and as a way to escape those feelings they may start to self-medicate with substances. Some are just trying to stay awake and coffee isn’t working anymore. Many of the qualities we look for in leaders are similar personality traits we find in those with addiction. To learn more about the similarities read our blog post “High-stress Jobs & Addiction.” Pilots who start to abuse substances may not want to admit it to others in fear of losing their jobs and this was the case prior to 1974, and the establishment of the Air Line Pilot Association (ALPA) creation of their Human Intervention and Motivation Study (HIMS) treatment program. Since then it has become more and more regular for pilots to ask their Employee Association Program (EAP) counselors for help finding treatment and also more regular for family members and coworkers to let the EAPs know about someone they are concerned about. The EAPs allow them to keep their job while they get help for any number of problems including mental health and addiction treatment. To learn more about EAPs read our blog “How To Use Employee Assistance Programs”

GET HELP NOW
Studies have been performed on pilots to see how they compare to the general public in relations to substance abuse and they found that the same drugs were being abused with the same effects and in the same amount. Which means that the most abused substances amongst pilots are alcohol and marijuana. A study conducted by researchers at Harvard T.H. Chan School of Public Health found that out of almost 1,850 anonymously reporting airline pilots on their mental health, 12.6% of them met the depression threshold, while a further 4.1% reported having suicidal thoughts. Looking at the general United States population, depression is one of the leading causes of disability and according to the Anxiety and Depression Association of America (ADAA), 6.7% of the adult population will be affected by clinical depression.

Substance Abuse Referral

sunny@proventus.ie (Sunny Matharu) — Tue, 06 Nov 2018 01:11:02 GMT

A pilot’s lifestyle is not relaxed or easygoing by any means. In fact, it is exactly the opposite: hectic, pressured, serious and taxing. Pilots lead lives that the average person could not keep up with.

Pilots experience stress due to very tight and complicated flight schedules, handling the responsibility associated with a highly booked commercial airliner, and having to constantly deal with safety concerns.
Having the perception of continual levels of high stress is often identified as a particularly salient risk factor for the development of numerous physical and mental health services.

Drinking alcohol is a common approach used by many to deal with chronically high stress levels. Alcohol use is viewed by society as acceptable as long as it is not excessive and does not lead to problems with the person’s ability to function within their environment; however, alcohol use by airline pilots is considered to be a very sensitive situation. Airline pilots should not use alcohol when they are on duty, and the use of alcohol should be limited to drinking very small amounts on a few select occasions when they have no professional responsibilities.

A pilot’s lifestyle is not relaxed or easygoing by any means. In fact, it is exactly the opposite: hectic, pressured, serious and taxing. Pilots lead lives that the average person could not keep up with. With an incredible amount of responsibility on their shoulders, they bounce around the world like a pinball, in and out of new cities daily. Some pilots handle the pressure gracefully, claiming that the lifestyle suits them. Others become increasingly more overwhelmed and struggle with stress management, addiction and substance abuse problems

The steps in the HIMS program include:
• Substance use disorder assessment: The first step is to assess the pilot for a substance use disorder. Professionals are accredited in the assessment of substance use disorders and have an understanding of the standards associated with the industry. The FAA has far more conservative standards regarding diagnosing substance use disorders than organizations such as the American Psychiatric Association. Assessments are tailored to the situation and geared toward revealing any evidence that the pilot does have a problem with alcohol or drugs. The FAA adopts the approach that it is better to misdiagnose pilots with a substance use disorder, even when they may not fully meet fit the diagnostic criteria for one, to maintain the safety of the industry.
• Treatment: When the assessment reveals there is a problem, the person is required to enter treatment. Most often, this means an initial four-week (28-day) residential or inpatient treatment program followed by at least several weeks to months of outpatient treatment before reevaluation to determine if the pilot is fit to continue their service.
• Established company and peer sponsorship: The FAA requires that the pilot obtain a peer sponsor, such as another pilot who may be a union representative, and a sponsor from either the aviation industry or the airline. Sponsorship involves a personal relationship where a sponsor and the pilot meet, determine the progress of the pilot’s overall recovery program, and identify any areas that need to be addressed or improved.
• Three months of intensive outpatient treatment (IOP): Initial treatment is followed by another three months of IOP (typically a minimum of 10-12 hours per week of outpatient treatment).
• Intensive involvement in Alcoholics Anonymous (AA): During IOP treatment, the pilot is also required to attend 90 AA meetings in 90 days. Following this intensive involvement, continued AA attendance is required, but may not be required at the same level of intensity.
• Involvement in regular aftercare treatment: After the above conditions have been met, the pilot is expected to be involved in a long-term aftercare program and to document their involvement.
• Random screenings: Pilots are subject to regular and random drug and alcohol screenings.
• An intensive evaluation by approved FAA addiction specialists: When there is a consensus reached by the pilot’s sponsors, treatment providers, and HIMS, the pilot is required to undergo a comprehensive evaluation that includes a psychiatric evaluation, neuropsychological testing, and other assessments to determine if the pilot is ready to return to work. These evaluations are very extensive, and the pilot needs to meet very stringent requirements before being allowed back in the air.

Why All the Fuss About Self-Care?

sunny@proventus.ie (Sunny Matharu) — Tue, 06 Nov 2018 00:26:32 GMT

It's any activity or practice that's embraced solely for the purpose of one's well being. Self-care comes in all forms: making nourishing meals, doing exercise, meditating, spending time in nature, oil pulling, or treating oneself to a facial.

Everyone’s talking about self-care. It’s all over social media as #selfcare and it’s popping up on blogs and in workshops. Self-care may be a trend, but it’s one that’s much needed!

What is self-care, anyway?

Self-care is exactly what it sounds like: taking care of oneself. It’s any activity or practice that’s embraced solely for the purpose of one’s well being.

Self-care comes in all forms: making nourishing meals , doing exercise, meditating, spending time in nature, oil pulling, or treating oneself to a facial. It’s not one specific practice, but anything done to nourish the body or mind.

Why do we need to take care of ourselves?

It is a very common phenomenon to get so caught up in daily life–work, kids, relationships, errands, and family commitments—that we leave little time for ourselves. The mornings are the opposite of leisurely as we hop in and out of the shower, smudge on makeup in the car, and wolf down breakfast at our desk.

If we’re a parent, we so lovingly devote all of our attention to our children that we barely have time to wash our hair. Whether we spend the day at work or with our kids, it can easily fly by in a flurry of meeting deadlines.

Evenings are equally as rushed with just enough time to slap dinner together or grab something to go on the way home. There’s no real transition between the evening’s activities and the day’s work: brush teeth, hit the pillow. Wash, rinse, repeat.

As an ayurvedic practitioner, I witness this scenario in many of my clients’ lives.

hey feel as if there is no time for self-care. But without making an effort to care for their wellbeing , they end up feeling worn out, lacking energy and plagued by pesky physical ailments like gas and bloating, which are not only uncomfortable but can lead to bigger problems. Life feels like a whirlwind. It’s easy to lose sight of the bigger picture when life is lived without pause.

Becoming mindful of your needs

Here is where self-care comes in. It’s a pause; time devoted to taking care of one’s temple.

Without some belief in a greater purpose in life, self-care seems futile. But if we have even an inkling of a spiritual slant, such as believing in a greater energy, or that there’s a soul, the importance of self-care is undeniable.

All Vedic sciences—yoga, ayurveda , and tantra—are based on the philosophy that we are not only body and mind, but a soul. We were born into this specific body in this lifetime to fulfill our dharma , or purpose, for the evolution of our spirit.

Life is a gorgeous, ever-reaching web of actions and their reactions, opportunities to grow, and chances to love both ourselves and others. No effort is futile and no action goes unnoticed.

In Vedic teachings, there are four aims of life:

Dharma – righteous living, one’s purpose in life

Kama – pleasure, enjoyment of life and relationships

Artha – wealth

Moksha – inner peace

From a spiritual perspective, self-care is the act of taking care of the body and mind so that our soul has the healthy abode needed to fully participate in a well-lived life. Without health, it is difficult if not impossible to fulfill our dharma , whether that’s work or family life.

Without health, we are unable to fully enjoy the pleasures of life. Think back to a time when you had a cold and couldn’t taste anything. Being sick reduces the amount of pleasure you can experience, and living in this human incarnation is absolutely meant to be pleasurable.

Without health, it’s difficult to make the money needed to enjoy the pleasures of life. And finally, without health, the mind struggles to be at peace.

Each goal of life is dependent upon good health . Self-care is making the effort to care for one’s body and mind so that the health is not a roadblock. This gives us the greenlight to embark on our soul’s journey.

How to fit self-care into your daily routine

If the scenario that I previously described (busy work and/or family life) resonated with you, you may believe that there’s no time for self-care. Self-care may feel indulgent when your time should be devoted elsewhere.

But the thing about self-care, much like meditation , is that the five minutes spent on your body and mind amplifies your ability to accomplish everything else in your day. Five minutes spent toward relaxation—whether it’s doing breathing exercises, taking a bath, or giving yourself a massage–calms the mind. With a calm mind you are able to approach everything else in your life from a much better place, making work and family commitments easier and smoother.

I encourage you to begin with five minutes of self-care a day, either in the morning or evening. Choose one or two of the following practices to start.

Self-care tips

Drink a cup of hot water upon rising
Lie in savasana for 5 minutes and just breathe
Say a prayer of gratitude before your meals
Give yourself a facial
Take a bath
Make yourself a golden milk
Read a spiritual book
Walk in the grass with bare feet
Cook yourself a warm breakfast
Practice 5 minutes of yogic breathwork (pranayama)
Give yourself a warm oil massage (abhyanga)
Listen to mantra music

Once you feel the difference in your state of mind, you’ll be inspired to incorporate more practices until you’re a believer in self-care, too.

How To Balance Your Chakras With Chakra Yoga

sunny@proventus.ie (Sunny Matharu) — Tue, 06 Nov 2018 00:22:43 GMT

Yoga has seen something of a renaissance in the world over recent decades, as it offers mankind the tools and techniques with which to truly know our bodies, and allow the natural power within us to circulate properly and maintain our physical, mental and spiritual well-being.

As we continue to struggle through this new century, millions upon millions of ordinary people are beginning to look for ways to deal with the pressures and stresses modern life piles upon their lives.

This age is not an easy one; we work harder than ever before, our concerns and worries are seemingly unending and based in little more than abstract concepts – money, security, the uncertainty of our futures.

As such, it comes as no surprise to see that people are looking to the past and to other civilizations for the solutions to their problems .

Yoga has been practiced in the East for millennia, and is a key component of Indian spiritual behavior.

By regulating and controlling the way breath, and prana energy, is circulated through the material body, one can ensure not only good physical health, but also the ability to gradually feel the presence of the divine, step further along the pathway towards enlightenment and live more comfortably in these difficult times.

Yoga has seen something of a renaissance in the world over recent decades, as it offers mankind the tools and techniques with which to truly know our bodies, and allow the natural power within us to circulate properly and maintain our physical, mental and spiritual well-being.

Using Yoga for Chakra Opening

When it comes to our chakras , those seven spinning vortexes of energy within our bodies, yoga can be a great tool to cleanse, unblock and generally maintain the energy flow inside each and every one of us.

The ancient wisdom of yogic positioning and breathing contains reams of knowledge regarding the healthy maintenance of the chakras, with each chakra being related to one or more yogic pose.

With even some basic knowledge of yoga and meditation, you can effectively and accurately work on a particular chakra which requires attention, as well as balance all of your body’s energy centers and allow them to remain harmonized, open and freely spinning.

As our seven chakras run in a straight line from the crown of our heads down to our tail bone, simply adopting a cross legged or lotus position can be highly beneficial, as it allows our chakras to perfectly align, with energy being both accepted and released from the root, and rising and descending in a straight line through the entire body.

By combining this most simple of yogic positions – straight backed, cross legged – with some slow and steady breathing every day for as little as fifteen minutes, you can improve your overall chakra health considerably.

Cleansing the Chakras

To stimulate the crown chakra, the seventh of your energy centers and perhaps the most important in regards to spiritual and personal progress, one must find a way to focus the attention of the entire body onto the top of the head.

That automatically will start to stimulate your ajna chakra which is located in between your eyes and top of the head. It is known as the third eye of the observer and sometimes people can even feel it when they had meditation as a regular practice.

Most yogis would agree that the most effective way of doing this is by adopting a muladhara head stand position – literally, standing on your head, with your back straight and with your elbows and forearms supporting your weight.

However, the vast majority of those without practice or yogic training may struggle to undertake this relatively advanced position.

Therefore, the crown chakra can be stimulated and opened by undertaking a simple yoga mudra; from a sitting position or cross legged position, lower your head to the floor either by leaning forwards slowly and purposefully, exhaling as you do so, or by leaning backwards and letting your head carefully reach the floor.

This allows your lower body energy, and the energy of the earth rush towards your crown, giving it the power it requires to ‘kick start’ and open.

As with the crown chakra, each yogic chakra position has some relevance and emphasis on the area of the body the chakra is located in.

Therefore for sacral chakra exercise and cleansing, yoga positions which require flexing and releasing of the groin and buttock region are ideal.

Heart and solar plexus chakra yoga positions concentrate on the core of the body, with pressure and weight being taken and held by this region, and so on.

It is vitally important to remember that all yoga positions are beneficial to the chakras, as they allow us a greater understanding and sense awareness of our bodies, bringing our minds, spirits and physical forms into harmony with each other.

Should you find any position too uncomfortable, or are seeing no obvious improvements, simply experiment with others, or mix and match your routine to best suit yourself.

Intuitive Healing: Letting Your Soul Do the Doctoring

sunny@proventus.ie (Sunny Matharu) — Tue, 06 Nov 2018 00:19:02 GMT

The power of your mind translates into energetic vibrations that either create strength and well-being, or weakness and dis-ease

Have you ever considered combining intuition with medical treatments to promote healing?

Intuitive healing is nothing new, and you can learn to become your own intuitive healer. Intuition is accessible to everyone , even the most hard-core skeptics.

But first – why bother with intuitive healing ?

If you look at the body as a physical manifestation of energy , it makes perfect sense to cleanse your energy and restore health and harmony using the mind/body/soul concept where one directly affects the others.

Hearing Your Intuitive Voice

The inner wisdom that is not judged by the rational mind is a quiet little voice that is hard to hear if you’re not used to listening.

It’s not a voice in that messages usually don’t come in the form of words – they typically come in dreams, or spontaneously as hunches or gut feelings, strong urges, physical sensations or memories. These messages can come in a flash. That’s why they’re easy to miss, and easier to dismiss.

If you’ve been brought up with a firm belief that medicine can cure everything that’s wrong with the body, you are missing out on an opportunity to reverse-engineer the problem and address the cause. Do that and the symptoms often go away on their own – or if they are already severe, will improve, giving medicines a better chance to relieve the symptoms.

Trusting Your Intuition

The Soul communicates through the body so muscle testing is a great way to learn to ‘hear’ and to trust your intuition. The body doesn’t lie! It is a well-known fact that your thoughts and emotions directly affect the health of your body. The power of your mind translates into energetic vibrations that either create strength and well-being, or weakness and dis-ease.

In the Muscle Testing Exercise (part 4 of my free Energetic Breakthrough Kit), you can try an exercise like this: ask yourself a yes/no question and watch your body’s response, which is completely outside of your conscious control. This intuitive guidance will not steer you wrong. It’s your Higher Self talking to you, after all!

Even if the information you receive seems irrational (such as not taking a lucrative job because of a strong gut feeling that it’s wrong for you), trust it. Only you – that is, your Higher Self – knows what is absolutely the right move for you. And don’t forget – everything that you do that’s wrong for you, has consequences that can manifest as physical distress.

All of your choices have consequences that positively or negatively affect your health. You may not be consciously aware of this connection but it’s there. It’s all happening on an energetic level that you can feel – if you’re attuned to it. So pay more attention to your feelings, urges, hunches and dreams, and you’ll be guided to making better decisions.

Developing Your Intuitive Healing Abilities

The following steps will help you heal from within by addressing the cause. But before you begin – it’s important to believe . Without belief in your intuitive healing abilities, you won’t achieve the results you want. Belief intensifies and amplifies the energy you are transmitting while doubt and fear diminish it.

1. Become aware of negative thought patterns, beliefs and points of view

The media has a dreadful habit of putting a negative spin on world events, and that negativity can be highly contagious.

You may not even realize how self-damaging your beliefs are. Your beliefs literally change the structure of your DNA – that is how powerful energy is!

You’ll notice for example that people who are ‘in love with life’ have a vital energy that permeates their bodies – they can be a hundred years old but still have an amazing ageless quality… while people in their thirties who are jaded, negative and bored look old and worn out. You cannot separate the body from the mind!

2. Get to know your body better and listen to it

It’s easy to ignore what goes on inside, because there aren’t that many nerve endings inside the body as there are on the outside. The digestive system goes about its business quietly and outside your awareness, yet it is here that many diseases begin to manifest as physical symptoms.

What affects the digestive system?

You guessed it – your mind. Of course it’s vitally important to take care of your body with nutritious foods, exercise and sleep, but mental and emotional toxicity is even more disastrous in the long run ! Get to know your body!

You know how you feel when things are going well and you feel happy. This is the natural state of things. If you are feeling lethargic, have digestive issues, a “bleh” feeling “for no reason”, even a slight feeling that something isn’t quite right… don’t ignore it! Notice the corresponding mental/emotional state and make corrections there.

Are you stressed out?

Depressed?

Worried?

Angry, jealous or resentful?

Anxious and afraid?

These are very destructive emotional states! Meditate, get guidance from your spiritual guides and angels, and do what intuitively feels good.

3. Now that you are aware of the powerful cause and effect relationship between the mind and the body, you can take steps to heal the body:

Heal from within using intuitive healing

Meditate to learn to control your thoughts (replacing negative, self-destructive thoughts with positive thoughts. High-vibrating positive, loving thoughts and emotions are healing; avoid the low vibrations of negative thoughts and emotions!
Learn to ride out waves of negative emotions (don’t deny emotions, but don’t get attached to them – feel them as you feel a breeze on your skin and let them go just as easily).
Visualize yourself in perfect health – meaning emotional, mental, spiritual and physical ! ‘See’ the ideal you in your mind’s eye.
Do more of the things that intuitively feel good to you, and less of those that don’t. Anything that feels good, creates a higher vibration and promotes healing. Anything that feels wrong or bad, creates the opposite effect.

Getting used to intuitive guidance may take time and practice. Now that you know how intuitive healing works, you can improve your health and well-being from inside out!

3 Powerful Exercises For Mindfulness Based Stress Reduction

sunny@proventus.ie (Sunny Matharu) — Mon, 05 Nov 2018 23:33:19 GMT

Mindfulness is the practice of being completely aware and free from judgment. Practicing mindfulness based stress reduction will bring you to a greater sense of awareness.

Mindfulness is the practice of being completely aware and free from judgment.

When you are mindful, you are at peace because you are simply observing all that is happening within you, to you and around you, withholding judgment and reaction.

Think of a really stressful situation in your life.

Maybe it’s a frustrating boss at work, health issues or just attempting to balance all the things in your life.

Think about the one thing that what causes you the most stress.

Is it the situation itself or is it your reaction and judgment of the situation?

It may be difficult for you to answer that question right now, but with some honest examination, you’d probably find that your stress comes from an internal source.

It isn’t necessarily what you can’t control that bothers you, but how you process and cope with what you can’t control that causes the most stress.

Mindfulness Based Stress Reduction

In a state of mindfulness , you find that no matter what happens, by simply observing it, free from judging it, you find peace.

That peace comes from knowing that your energy is best served on things that are within your control, which you discover are only your thoughts and actions.

Cultures since ancient times have known this to be true, but the scientific use of mindfulness was only revealed in the 1970s by Jon Kabat-Zinn who pioneered a technique called “ Mindfulness Based Stress Reduction ,” (MBSR) which he wrote about in his famous book, “Full Catastrophe Living”.

The Mindfulness Based Stress Reduction technique combines mindfulness meditation , yoga and body awareness.

It was discovered that practicing this technique for 20 minutes every day decreased stress by an average of 11%.

That may not seem significant, but alongside the additional benefits of improved immune function, pain reduction, mood stabilization, anxiety reduction, increased optimism, increased self-control and decreased binge eating, you can see that investing 20 minutes a day in mindfulness can have positively life-altering effects.

Exercises to Relieve Stress

MSBR is a program that requires you to invest 8 weeks of your time in a group class.

Though this is extremely beneficial, time and money constraints may not allow you to participate in that program.

However, by practicing any or all of the exercises below, you can begin to live a more mindful life.

By becoming more mindful, you will experience stress relief because you will not be living in the moment of what was or the moment of what could be; you will be living in the moment of what is.

To begin, choose an exercise that seems easy to you.

If you go for the most difficult thing right out of the gate, you might be setting yourself up for what you would call “failure.”

Though there is no way to fail at these exercises, your mind can certainly fool you into believing that’s possible.

By choosing a simple exercise, you can help to calm the part of your brain that is always waiting for the next “disaster.”

A Simple Repeated Mantra

As you focus in on thoughts, your brain likes to take the opportunity to present you with all of the other things going on in your life that seem important.

This is all in your mind. There is nothing important, except for this moment right now. To see how true that is, practice this meditation for 5-10 minutes each day.

The more you practice, the easier it will become and the more benefits you’ll start to see in your daily life.

Sit comfortably and close your eyes. Don’t let yourself get into a position where you might fall asleep. Take a moment to relax and release any tension in your body.
Repeat a mantra in your mind that you would like to affirm. It can be anything but keep the words positive. For example, instead of “I am not stressed,” say, “I am at peace.”
Your mind will attempt to distract you with thoughts. That’s ok. Acknowledge the distraction and move on, bringing your attention back to the mantra. Do not judge yourself for the distraction. It will happen. It is natural. Let it be.
Continue repeating the mantra for 5-10 minutes. Feel proud of yourself when you’re done!

Become Aware, but not Controlled by Your Emotions

We often forget, or perhaps never even knew, that our emotions do not control us.

We can choose how we react and proceed despite how we may feel.

We cannot control how we feel, but we can shift how we respond to those feelings.

Stress happens because we are allowing fear, anger, disappointment and a host of other negative emotions to navigate our actions.

By becoming aware of these emotions and allowing them to simply be, we can begin to gain control of how we react and respond to stressful situations.

This exercise is best performed when you are experiencing the downfall of an emotion.

In other words, practice this exercise when you have recently experienced a strong emotion, but are not directly in the “eye of the storm.”

Sit comfortably and close your eyes. Don’t let yourself get into a position where you might fall asleep. Take a moment to relax and release any tension in your body.
Focus on your emotions. Allow your emotions to rise within you. Just sit and wait for them to appear.
Name them as they appear. “Fear.” “Hurt.” “Rejection.” Allow them to exist without judging them. Just name them and let them rise within you. Feel them in your body, but don’t stop them. Let them run their course.
Once you have accepted your emotions and let them move within you, without reaction or judgment, you can dismiss them and allow them to fade away.

Practice Self-Control with Urges

This is a fun exercise to try because it floods your brain with neurotransmitters.

When you become more mindful, you can experience this surge of chemicals in your brain and simply allow it to occur without reacting.

This can help your immediate stress responses and it’s fun.

Get your favorite treat. It can be a piece of chocolate or a taco. It doesn’t matter as long as it’s something you really want.
Now, place the treat in front of you and without touching it, notice what is happening inside of your body. Feel the saliva building up in your mouth. Feel the warmth on your face and hands. Perhaps the center of your chest is buzzing. Maybe your heart is racing and you feel dizzy.
Take the time to really focus on what your body is doing. Your brain is firing off neurotransmitters that are motivating you to take action. Take note of those responses. How is your body preparing itself for this treat?
Keep focusing on those reactions. They will come to you in a wave. They will grow in strength, peak at a point that you feel you can no longer handle and then they will begin to subside.
Finally, put the treat away. We don’t encourage wasting food, but if you need to feel the power of throwing it away, do so. Do whatever it takes to make a bold statement to yourself that you are not going to respond to the sensations of cravings. Tell your mind and your body that it does not control you.
Feel what it is like to reject the craving. What happens to you physically, emotionally and mentally? Let it be. Observe it, acknowledge it and then move on from it.

Stressed Out? Here’s How to Relax Your Mind

sunny@proventus.ie (Sunny Matharu) — Mon, 05 Nov 2018 23:28:53 GMT

Stress and worry clog up your mental processes. Nothing sticks and nothing good comes out, either. This causes even more stress, sometimes to the point where the mind seizes up and you can’t function or make the simplest of decisions!

It’s all too easy to have a runaway a mind or have it so full of thoughts that you feel like you’re herding cats! There are definitely days when it’s going a million miles a minute in all different directions. Those days make it nearly impossible to shut down the mental chatter or focus on anything. Stress and worry clog up your mental processes. Nothing sticks and nothing good comes out, either.

This causes even more stress, sometimes to the point where the mind seizes up and you can’t function or make the simplest of decisions! But you can learn how to clear your mind completely and get it under control again.

Learning how to relax your mind makes everything better. Here’s how to achieve a happy, relaxed mind:

1. Meditate

This is the #1, all-time best way to relax your mind. Whether you choose traditional meditation or use binaural beats , meditation helps relax the body and mind, clear the mental clutter, release feel-good substances into the system… and over time, meditation trains you to quiet your mind and stop the mental chatter.

The easiest way to meditate is to use brainwave entrainment. Simply put on your headphones, turn on your favorite Omharmonics track and relax. You can relax even quicker if you focus on the soundtrack instead of allowing your mind to keep racing. That’s all there is to it, really.

Focus on the music, and when your mind wanders, return your focus to the music. Your brain and body are relaxing with each passing minute, and gradually your mind will fall in line as well.

2. Yoga

As a form of moving meditation , yoga will relax your mind because when you’re concentrating on keeping your posture perfect in each asana, you can’t be stressing about your job.

3. Do something ‘mindless’ and repetitive

No, that does not mean watching reruns on TV. You can relax your mind by doing the dishes, folding laundry, raking leaves, going for a walk, bicycling, rowing, swimming, running, sweeping… anything that doesn’t require a lot of mental faculties and lulls you into a wonderful repetitive pattern. If there is a labyrinth nearby, go walk it (or create your own, if you have the space). If you can be out walking in nature, all the better!

4. Eat right

Avoid stimulants and foods that jazz you up. That means, cut back on coffee, sodas, SUGAR and artificial ingredients. Drink plenty of water, herbal tea, and eat fresh, whole foods instead of processed foods. Many people are allergic to food additives and don’t know it because the symptoms might not be obvious. However, the brain is just as affected by food as any other part of the body , so keep in mind, “garbage in, garbage out.”

5. Use aromatherapy

Lavender is a great soothing scent – use it as a bath oil or a scent around the house.

6. If you have pets, cuddle and play with them

Many studies have shown that petting a dog or cat lowers blood pressure and releases oxytocin, a substance released during breastfeeding and orgasm (its main function is to create an emotional bond).

7. Do something you love and allow yourself to become fully immersed in it

Time seems to stand still and no distracting thoughts intrude on your bliss. Use binaural beat sounds to relief your stress.

8. Doodle

Even if you can’t draw at all, doodle. Mindlessly scribbling shapes that may or may not mean anything will simultaneously relax and focus your mind. And who knows, you might just invent something or solve a pressing problem!

9. If it’s winter and you have a fireplace, go sit by it and stare into the flames

This is something humans have been doing since the dawn of man. It’s incredibly soothing – actually it’s a type of meditation (using a flame instead of breath focus).

10. Take a 10-minute power nap

Set a timer and don’t nap anyplace too comfortable that will leave you wanting to snooze longer. A power nap gives your brain a chance to shut down for a few minutes. It’s incredible how energizing and mind-relaxing a 10-minute power nap can be!

11. Choose your thoughts

This takes a lot of practice but when you have a thought that causes you to feel stressed out, you are under no obligation whatsoever to give it any attention. Just ignore it and force yourself to think about something else. Something. Anything.

If you give a thought your attention, it becomes important in your mind, and the mind likes to repeat important things. Ignore it and replace it with a thought that makes you happy… repeat that often enough, and your mind will automatically choose that happy thought instead because you deem it worthy of attention!

12. Visualize

Go on a mental vacation. Enlist your imagination and forcefully, whether it wants to or not, take your mind along. Imagine a scene that makes you feel happy and peaceful. Hold on to that image and hold on to the good feelings it gives you. Anytime your mind wants to go back to work, tell it, “no, we’re still on vacation” and go right back to that happy place.

13. Just say “later”

When a persistent thought keeps bugging and bugging you, first relax yourself by counting down from 10 and breathing deeply; then, imagine the problem that your mind is going on about, and tell yourself, “This is not the time to solve that problem. I will solve it later.” You can say that to yourself anytime, to stop that annoying monologue. Eventually it will stop, and the coolest part of this is, that by removing yourself mentally from the problem, a solution might spontaneously appear!

You don’t have to be a slave to a frantic, runaway mind. You can control it using these techniques and a daily meditation practice. You’ll get better and better at it as you practice until eventually, you’ll be able to keep your mind relaxed, happy and focused all the time.

Stress Reduction Techniques For The Modern World

sunny@proventus.ie (Sunny Matharu) — Mon, 05 Nov 2018 23:24:21 GMT

Stressed out? Sick of feeling overwhelmed? Follow these 7 stress reduction techniques for a more positive outlook and a more productive lifestyle.

Stress got you in a stranglehold?

It’s probably small comfort that you’re not alone… These days, most people are stressed out. No problem in small doses, right? We can all handle things one at a time with a little relaxation in-between. It’s that constant barrage of annoyances and difficulties, and not enough stress relief , that drags us down.

Stress Reduction Techniques

Here are some proven techniques to relieve excess stress and get you feeling happy and in control again.

1. Start a meditation practice.

Meditation is the #1 best stress reduction technique.

No, you don’t have to sit in Lotus, chant mantras or wear saffron robes. Anyone can meditate with no previous experience, no uncomfortable positions, and in blissful silence. All it takes is a quiet place, some time for yourself and an audio system with headphones.

Meditation has been studied for over 30 years by Dr. Herbert Benson of Harvard University. Dr. Benson has studied the “relaxation response” created by meditation in the brain and the body. Not to get too heavy into the physiological effects of meditation, the short story is:

Stressed out = “fight or flight”
Meditating = “rest and digest”

These are opposing functions. You can’t be ready to flee if you’re relaxed and you can’t be digesting when you’re fleeing. One of the points of meditation is to get your body to go into “rest and digest” mode where it releases calming and healing substances. Unreleased stress weakens the body, making it even harder to manage stress. Meditation helps heal the effects of stress.

Meditation is also the perfect time to shut down your mind. If you can shut down the worry, you release stress. If you can shut down the negative mental chatter, you release stress.

Make meditation a part of your daily routine: 15-30 minutes is all it takes. Anyone can carve out that time from the busiest schedule. Start today!

2. Exercise regularly.

Your body is designed to release stress . It doesn’t matter if the stress is physical, emotional, or mental. Exercise releases it. If you can’t find time for a good workout, go for a walk. A 10-20 minute brisk walk twice a will make you feel significantly better.

If you can find a way to move your body that also engages your brain, you won’t be able to focus on stressful topics because you’re focused on your sport. Great ones are racquetball, tennis, salsa dancing, mountain biking, and climbing.

3. Do what you LOVE to do.

Find a purpose, find a passion, and DIVE IN. You spend a lot of your time doing things for other people so do something that lights the fire inside you.

4. Find balance between work and play.

Play is not just for kids! Whatever play means to you (going outside and playing sports, dancing, playing board games or video games, painting or any other creative outlet), go play. You work enough. Balance your work with a healthy dose of play. You aren’t in this world to work all the time, you’re here to express yourself and have fun.

5. Smile and laugh.

It can be tempting and even addictive to want to stay depressed or angry when you’re stressed, but you’re not going to release stress by holding on to it for dear life. Let it go by smiling.

Did you know that it’s physiologically impossible to feel bad when you’re smiling?

It’s true! Try it right now, if you’re feeling bad. Look in the mirror and put on the biggest, goofiest smile you have. Hold it. Keep smiling and looking at yourself until you laugh. Guaranteed, you will laugh. Seriously, there is truth to the old saying that laughter is the best medicine!

Smile when you’re stressed. Smile when you’re worried. Smile when you’re afraid and when you feel your worst.

And no, you don’t have to go around with a goofy smile all day long if you’re afraid people will think you’ve gone insane. You can smile in private (but why hide a smile from the world?).

If you can stop negative emotions and thoughts in their tracks with a smile, why not? It’s free, it works your facial muscles in a good way, and it is guaranteed to lift your mood. You’ll be blown away by the power of your smile. A small action by a bunch of facial muscles has the power to completely alter your mood.

6. Improve your nutrition.

Yes, nutrition. If you’re stressed, your adrenal glands are working 24/7. After a while, these mighty little powerhouses will become overwhelmed and they will not be able to function.

This can lead to a serious condition called adrenal fatigue.

Adrenal fatigue (in some cases, failure) causes serious hormonal imbalances, severe physical exhaustion, mental fogginess and more rapid aging. So take care of those adrenals! Minimize or eliminate the use of stimulants. Yes, that means coffee… but also all caffeinated soft drinks and sugar! Also avoid processed food and minimize alcohol consumption.

Your adrenals need fresh vegetables and fruit, healthy protein, and plenty of water. They don’t need to be stressed out even more with chemicals, stimulants, and depressants. If you support your body with good nutrition, it will be strong enough to handle constant stress.

7. Change your attitude.

It’s easy to get annoyed by the little things. But why let the little things bother you?

Why give the person who cuts you off in traffic the power to ruin your mood?

Why give the weather the power to stress you out?

Why give anything the power to make you feel bad?

Take back your power! Let the little things go. They just don’t matter. You get to choose your response to any situation. Focus on what is important and meaningful to you. The less mental energy you spend on things that don’t make a difference in your life, the less stressed out you will be. Guaranteed!

Stress reduction means finding balance in your life, letting go of the little annoyances, and taking care of your mental, emotional, physical and spiritual needs.

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Mindfulness meditation is free, easy to do, and the only effort it requires is sitting still for 10-30 minutes every day. Meditation for beginners is easier than you think. Try out these 10 powerful meditation tips to start your mediation habit and see the immediate benefits today.

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Flying Fit Porridge Recipes

Servings: 1 | Prep Time: 5 minutes | Cook time: 5 minutes

Basic Porridge Recipe

Ingredients

Instructions

Nutrition: 226 kcals, 5.6g fat (2.2g saturated), 9.9g protein, 31.7g carbs, 7.2g sugar

Variations

Blackberry and Apple porridge

Ingredients

Method

Nutrition: 283 kcals, 5.7g fat (2.2g saturated), 10.3g protein, 44.3g carbs, 19.8g sugar

Banana, Almond and Cinnamon porridge

Ingredients

Method

Nutrition: 386 kcals, 12.2g fat (2.8g saturated), 13.5g protein, 51.9g carbs, 26.1g sugar

Apple, Maple syrup and Pecan porridge

Ingredients

Method

Nutrition: 312 kcals, 10.9g fat (2.6g saturated), 10.8g protein, 39.8g carbs, 14.7g sugar

Green Tea and Blueberry Smoothie

Servings: 2 | Prep Time: 10 minutes

Ingredients

Nutrition: (per serving) 125 cal, 1.8 g pro, 29 g carb, 4 g fiber, 1.3 g fat, 0.2 g sat fat, 32 mg sodium

Garlic Chicken Stir Fry

Servings: 4 | Prep Time: 15 minutes | Cook time: 15 minutes

Ingredients

Instructions

Nutrition: Nutrients per serving: ___ calories, __ g fat

Green Goddess Smoothie

Servings: 1 | Prep Time: 10 minutes

Ingredients

Nutrition: (per serving) 188 cal, 5 g pro, 29 g carb, 6 g fibre, 7.7 g fat, 1.2 g sat fat, 57 mg sodium

Anti-Inflammatory Smoothie

Servings: 1 | Prep Time: 10 minutes

Ingredients

Nutrition: (per serving) 380 cal, 24 g pro, 67 g carb, 14 g fibre, 4.4 g fat, 1.1 g sat fat, 59 mg sodium

Blueberry, Almond and Banana Smoothie

Servings: 1 | Prep Time: 10 minutes

Ingredients

Nutrition: (per serving) 323 cal, 7 g pro, 60 g carb, 10 g fiber, 9.7 g fat, 0.4 g sat fat, 300 mg sodium

Almond Smoothie

Servings: 1 | Prep Time: 10 minutes

Ingredients

Nutrition: (per serving) 262 cal, 3 g pro, 35 g carb, 3 g fiber, 14 g fat, 1.3 g sat fat, 31 mg sodium

Pomegranate and Strawberry Smoothie

Servings: 2 | Prep Time: 10 minutes

Ingredients

Nutrition: (per serving) 262 cal, 3 g pro, 35 g carb, 3 g fiber, 14 g fat, 1.3 g sat fat, 31 mg sodium

Kale Smoothie with Pineapple & Banana

Servings: 2 | Prep Time: 10 minutes

Ingredients

NUTRITION (per serving) ___ cal, _ g pro, __ g carb, _ g fiber, ___ g fat, ___ g sat fat, ___ mg sodium

Egg and Avocado Toast

Servings: 2 | Prep Time: 5 minutes | Cook time: 5 minutes

Ingredients

Instructions

Nutrition: Kcal ___, fat __g (saturates _g), carbs __g, sugars __g, fibre _g, protein __g, salt _gNutrition: Kcal ___, fat __g (saturates _g), carbs __g, sugars __g, fibre _g, protein __g, salt _g

Berry Omelete

Servings: 1 | Prep Time: 5 minutes | Cook time: 5 minutes

Ingredients

Instructions

Nutrition: Kcal 264, fat 12g (saturates 4g), carbs 18g, sugars 16g, fibre 4g, protein 21g, salt 1g

Cadet Superfood Salad

Servings: 1 | Prep Time: 5 minutes | Cook time: 5 minutes

Ingredients

Instructions

Nutrition: Nutrients per serving: ___ calories, __ g fat

Winter Greens Smoothie

Servings: 2 | Prep Time: 10 minutes

Ingredients

NUTRITION (per serving) 258 cal, 5 g pro, 63 g carb, 8 g fiber, 1.3 g fat, 0.3 g sat fat, 76.3 mg sodium

Nutrition: Nutrients per serving: _ calories, g fat

NUTRITION (per serving) ___ cal, _ g pro, __ g carb, _ g fiber, _ g fat, _ g sat fat, ___ mg sodium

Nutrition: Kcal _, fat g (saturates _g), carbs g, sugars g, fibre _g, protein __g, salt _gNutrition: Kcal _, fat g (saturates _g), carbs g, sugars g, fibre _g, protein __g, salt _g

Nutrition: Nutrients per serving: _ calories, g fat

Nutrition: Nutrients per serving: _ calories, g fat