Live Your Best Healthy Life By Managing Your Energy There never seems to be enough time to get things done, so we think we must exist by multi-tasking on the run. For example, you may be eating a sandwich, driving a car and talking on the telephone all at once at any given time of the day. You may have gotten done what you had on your ‘list’, but you’re probably exhausted at the end of the day.
When we learn how to manage our energy and enjoy an abundance of it our emotions will be connected, passionate, peaceful and positive. The outlook we get when we have the energy to be productive and enjoy life can make a world of difference in our present and future healthy life. Personal energy management practices can help produce more natural energy and one that’s healthier for you. When you focus on the physical ways to produce energy, it serves you better than trying to get things done using ways that leave you mentally and physically depleted. Here are some simple ways to enjoy better health by managing your personal energy: 1. Get rid of energy drainers. An energy drainer might be in the form of a person or a task. Assess the people around you and distance yourself from those who leave you exhausted when you leave their presence. 2. Dance. Take a lesson from children -- move your body to some funky rhythms and re-energize your body and mind. Just a few minutes of dancing around the room will give you some much-needed positive energy. 3. Learn and practice a ‘healing’ art. Energy healing sessions such as Tai Chi and Reiki are especially great for renewing the energy levels of your mind, body and spirit so that you feel better and enjoy a healthier lifestyle. 4. Discover what makes you happy. You may not be able to do what makes you happy 24/7, but you can rejuvenate your body and mind by engaging in those activities on a regular basis. You may enjoy crafts, cooking, reading, watching or playing sports. Do what makes you happy and enjoy better health. 5. Nourish your spiritual side. Take some time out of every day to nourish your spirit in a number of ways. You can commune with nature by gardening or walking or even just sitting in a garden listening to the sounds of nature. Take time to meditate and search through your soul until you feel rejuvenated. Many times we forget that keeping healthy isn’t just about diet and exercise. A positive outlook, mindset and surrounding ourselves with positive energy by managing our energy wisely can do wonders for our healthy life. There’s a universal secret to living a full life: you are what you think. Not what you were expecting, huh? Ralph Waldo Emerson said, “You are what you think all day long.” Nevertheless, many of the great minds of our time agree that thoughts are the building blocks of life experiences. Simply put: the quality of your thoughts reflects the quality of your healthy life. The problem is when you start to believe that material things can make your life better. You buy shiny, expensive things and go on trips to faraway, exotic places. Some people even resort to mind-numbing substances to help them forget their reality. The truth is that creating a better reality starts by creating change from the inside. Your thoughts are the driving force behind why you feel and act the way you do. Once you understand the link between those three, you can start living the life you want in the way you want it. We wrote more on this topic here - Tips On How Your Thoughts Influence Your Behavior - https://wendybottrell.weebly.com/blog/three-life-altering-tips-on-how-your-thoughts-influence-your-behavior Share any ideas, questions and comments below. Be sure to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here
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Self-Discipline Practice Over the past year, we have shared our ideas about the practice of self-discipline and why it’s important. So, why is self-discipline important? The practice of self-discipline helps you to persist with your plans and decisions until you achieve them. It also displays as an inner strength that helps you to overcome bad habits, laziness, and procrastination. Self-discipline is an important ingredient for success. It is the ability not to give up regardless of setbacks and failures. In fact, it is an important pillar of stable, long-term success. It is a skill that will help you understand the importance of life. Life presents problems and challenges on the path to success. To act above those challenges, you must act with determination and perseverance. Lack of self-discipline may lead to problems such as frustration, relationship problems, and health issues. Just as some people have weak muscles, they can become strong with training. It’s the same with self-discipline. You can develop and strengthen self-discipline like any other skill, through training. You can develop self-discipline at any time. The practice of self-discipline will help you: • Avoid carelessness • Fulfill the promises you make • Overcome bad habits like procrastination for example • Engage in good habits like daily movement/exercise, cooking and eating real food, getting good sleep, breathing well even when your mind tells you to ignore these practices • Stay focused on your diet and resisting the temptation of eating unhealthy food • Waking early in the morning • Overcome the bad habit of watching too much television • Start reading motivational books and implementing what you’ve learned • Meditating regularly We know that self-discipline is an important skill every person who wants to achieve more in life must possess. The skill of self-discipline is essential in every aspect of life. Even though most people recognize the benefits of self-discipline, very few do something to reinforce and grow this beneficial skill. Contrary to some beliefs, self-discipline is not being harsh to yourself or living a restrictive lifestyle. Self-discipline also means self-control. It is a sign of inner strength and control of your actions, and your reactions. Self-discipline provides the power to stick to hard decisions and follow them without changing your mind. This means self-discipline is an important requirement for achieving vital goals. If you keep working and developing the skill, you will become stronger. On the other hand, if you do not challenge yourself in life, you will not gain self-discipline. Share your ideas, questions and comments below. Please leave your comments below and share this post with your family and friends if you found value here today. Be sure to get in touch to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here 3 Real Food Home Cooked Recipes We’ve written many times about the idea of choosing and practicing 3 real food home-cooked meal recipes until you are able to cook them skillfully. This is a simple and stress-free way to learn how to cook real food in your own kitchen. Today we are sharing 3 of our favourite recipes with you.
When you’re getting started with home cooking, finding recipes is easy and today we are including 3 for you to use in your new home cooking practice. We have included a recipe for Lemon-Pepper Baked Chicken Wings, Easy Spicy Roasted Cauliflower and Marinated Flank Steak with Chimichurri Sauce. Enjoy and be sure to let us know your comments below. Lemon-Pepper Baked Chicken Wings These spicy baked chicken wings are perfect for game day or anytime you need to whip up a casual, yet delicious, appetizer. Making your own homemade flavoured seasonings is easy. However, finding the perfect balance of flavours is more of an art than a science, because individual tastes vary so widely. The proportions shared here offer a safe starting point. The whole black peppercorns impart a BOLD flavour to this seasoning, so it’s best to start with a small amount and adjust upwards until you find the level of heat you prefer. Once you do, you can create larger batches of this seasoning and store the remaining amounts in an airtight container for several months. Prep time: 50 minutes (includes drying time for zest which can be done in advance) Cook time: 50 minutes Serves 4 Ingredients: Lemon-Pepper Seasoning: 4-5 large organic lemons, zested 1 T. kosher salt 1 t. black peppercorns, crushed Chicken Wings: 4 lbs. chicken wings, tips removed and patted dry 3 T. extra virgin olive oil Directions: Position oven rack to center position and preheat oven to warm (lowest setting). Line a large, rimmed baking sheet with parchment paper and set it aside. To prepare the lemon-pepper seasoning, wash the lemons and pat dry. Remove zest from each lemon with a microplane. While doing so, collect as much of the flavorful yellow outer layer as possible, while avoiding the more bitter white layer below. Spread the zest in a thin layer on the parchment paper and place in the oven. After 20 minutes, remove the pan from the oven and shake to make sure the zest is drying evenly. Return to oven until thoroughly dried, approximately 25-30 minutes. Remove dried lemon zest from the oven and increase oven temperature to 425°F. Add dried lemon zest to a spice grinder or food processor along with salt and black peppercorns. Grind ingredients until desired consistency is reached. Taste and adjust the ratio of salt and pepper as desired. In a large bowl, combine chicken wings with olive oil and 1 - 2 tablespoons of lemon-pepper seasoning and toss until evenly coated. Arrange seasoned chicken wings in a single layer on a rimmed baking sheet lined with parchment paper. Do not overcrowd. Place baking sheet on center rack of the preheated oven and bake for 20-25 minutes. Remove baking sheet from oven and turn each wing to ensure they cook evenly on all sides. Return to oven and bake for another 20-25 minutes, or until wings are browned and crispy. Remove from oven and serve immediately with sliced celery and blue cheese or ranch dressing, if desired. Easy Spicy Roasted Cauliflower This is a perfect side dish for a quick and easy weeknight meal. Just toss it all together and pop it in the oven for a flavorful, low-carb side that pairs well with everything from poultry to beef and pork roasts. Prep time: 5 minutes Cook time: 25-27 minutes Serves 4 Ingredients: 1 large head cauliflower, rinsed, dried, and separated into florets 3 T. extra virgin olive oil 2 - 3 cloves garlic, peeled and finely minced 2 t. crushed red pepper flakes Salt and freshly ground black pepper, to taste ½ c. Parmesan cheese, freshly grated, divided Directions: Preheat oven to 450˚F and line a large, rimmed baking sheet with parchment paper. Add cauliflower florets, olive oil, minced garlic, and crushed red pepper flakes to a large bowl and toss to coat. Season with salt and pepper, to taste. Spread seasoned cauliflower on the prepared baking sheet in a single layer. Roast for 20-25 minutes at 450˚F, stirring once to ensure cauliflower cooks evenly. Remove from oven and set the broiler to high. Evenly sprinkle cauliflower with ¼ cup freshly grated Parmesan cheese and place under the broiler until golden brown (approximately 2 minutes). Remove from oven and sprinkle with remaining Parmesan cheese and serve immediately. Marinated Flank Steak with Chimichurri Sauce Chimichurri is a classic sauce from Argentina traditionally served with different types of grilled meat. For the best flavour, prepare the Chimichurri sauce and marinate the flank steaks the night before. You’ll be glad you did! Prep time: 10 minutes + time to marinate Cook time: 10 minutes Serves: 4 Chimichurri Sauce ½ c. extra virgin olive oil 1/3 c. red wine vinegar 1 c. fresh flat-leaf parsley 1/3 c. fresh cilantro 2 cloves fresh garlic, peeled ¾ t. crushed red pepper flakes 3 T. fresh lemon juice 1 t. ground cumin Salt and pepper, to taste Remaining Ingredients ¼ c. extra virgin olive oil 3 T. fresh lime juice 2 cloves fresh garlic, chopped Salt and pepper, to taste 1½ lbs. flank steak, sliced into thin strips 1 T. extra virgin olive oil Directions Combine the olive oil, vinegar, parsley, cilantro, garlic, red pepper flakes, lemon juice, and cumin in a food processor and blend until smooth. Season with salt and pepper, to taste, and set aside. In a small glass bowl, combine the olive oil, lime juice, and chopped garlic with a fork. Season with salt and pepper, if desired. Place the flank steak in a large, sealable plastic bag and add the olive oil mixture. Tightly seal the bag and turn a couple of times to coat the steak in the marinade. Place in the refrigerator for at least 1 hour to overnight. To prepare, heat the olive oil in a large skillet over medium-high heat. Remove the steak from the marinade and allow excess to drip off before adding to the hot skillet. Cook the steak for 3-4 minutes, then turn and cook for an additional 3-4 minutes for medium-rare results. Adjust cooking times to reach the desired level of doneness. Remove from heat and transfer steak to a cutting surface. Let rest for 5 minutes before cutting into very thin slices against the grain. To serve, drizzle steak with some Chimichurri sauce and pass the remaining sauce for those who prefer a little more. Enjoy! Share your ideas, questions and comments below. Please leave your comments below and share this post with your family and friends if you found value here today. Be sure to get in touch to let us know how we can help you. Join our Free Walking Challenge here For Your Best Healthy Life Resources If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here The Benefits of Meal Prepping Weekly We believe that cooking from home is the healthier way to eat, but for some, it’s not always easy. Many people tell themselves that it is a challenge to find the motivation to cook from scratch after a long day. They also tell themselves that it can be tough to know what to cook every night. These beliefs can be changed by developing a different viewpoint on why you have decided to cook at home and improve the practice of self-discipline. We wrote this article 7 Simple Ways To Master Self-Discipline For Your Best Healthy Life and invite you to check it out here - https://wendybottrell.weebly.com/blog/7-simple-ways-to-master-self-discipline-for-your-best-healthy-life
One thing that can make cooking from home a lot easier, is meal planning and prepping. This technique has gained in popularity in recent years and it’s now considered key to creating more home-cooked meals. Here, you’ll discover what meal prepping is and how it can help you to cook more at home. What is meal prepping? Meal prepping is basically the method of planning and cooking your weekly meals in advance. You’ll create a set meal plan each week, then stock up on the supplies you’ll need. By planning your meals in advance, it enables you to eat a healthier balanced diet. It also takes the guesswork out of cooking, ensuring you know exactly what you’re eating each day. A lot of the time we turn to takeouts, it’s due to a lack of energy, ingredients and simply not knowing what to cook after a long day. It isn’t just the planning of your meals this process helps with. You’ll also cook a lot of meals in advance. This means on most days of the week, you’ll simply need to re-heat or heat up meals you’ve already cooked. What benefits can it deliver? There are a lot of benefits of meal prepping. Below, we’ll look at some of the main benefits you can expect to experience. Making home-cooked meals more convenient Home-cooked meals can be time-consuming to create. This is one of the main things which puts people off cooking from scratch after a long workday. However, meal planning, makes home-cooked meals much more convenient. You’ll be able to simply come home and heat up one of the meals you’ve already prepared. Take the guesswork out of cooking Another great benefit is that you’ll always know what you’re eating. Coming up with recipe ideas on the day can be challenging if you are beginning to cook more at home and this is why we suggest finding a great cookbook or online resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here). Not knowing what to cook or whether you have the right ingredients will typically cause you to turn to easier outlets such as take-outs. With meal prep, you’ll know exactly what you’re cooking. This can speed up mealtimes as well as ensure you’re eating a healthier diet. Removing temptation When you’ve spent time planning and prepping your meals, you’re going to be less likely to turn to unhealthier foods. It removes the temptation to cheat on your diet, helping you stick to more nutritious meals. So, if you’re looking to lose weight but you tend to struggle with temptation, meal prepping is a great way to overcome this challenge. Cutting the cost of cooking One of the best benefits of meal prepping is that it can really help to cut the cost of cooking. As you’ll already know what you’re cooking on each night of the week, you can ensure you only buy the ingredients you’ll need. This can really cut back on food waste. You’ll also be able to search for the highest quality food and the best prices on the ingredients you’ll need. As home cooking is less expensive than eating out, meal prepping will help you to save money by ensuring you cook more frequently. There are a lot of benefits of meal prepping and the above are just some of the main ones. It’s easier than you might think, and you’ll find plenty of tips online to help. So, if you’ve never tried meal prepping before, now is definitely the time to consider it if you’re looking to cook more from home. Share your ideas, questions and comments below. Please leave your comments below and share this post with your family and friends if you found value here today. Be sure to get in touch to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here To Cook at Home Vs Eating Out We shared with you in the last couple of blog posts the 4 Benefits of Cooking At Home For Your Best Life here https://wendybottrell.weebly.com/blog/4-benefits-of-cooking-at-home-for-your-best-life and Discover Our 4 How to Start Cooking at Home Tips For Your Best Healthy Life here https://wendybottrell.weebly.com/blog/discover-our-4-how-to-start-cooking-at-home-tips-for-your-best-healthy-life
It is our belief that making the commitment to discovering the many benefits of cooking and eating at home far outweigh eating out. Today we share our ideas for you to consider for your best healthy life. The number of people choosing to eat out instead of cook at home has been gradually increasing over the years. This is unsurprising given that it’s much easier to stop off at a restaurant than it is to stand and cook after a long day. The thing is, there may appear to be benefits that come from eating out. However, you’ll experience the most benefits from home-cooked meals. Here, we’ll compare some of the benefits of cooking at home versus eating out. Cooking from home benefits Cooking from home may take more effort, but its rewards are certainly worthwhile. There are a lot of benefits of cooking from home compared to eating out. These include: • It’s healthier • Stress relief and mental health benefits • Better for those with food allergies • Huge choice of recipes available • Family bonding The fact home cooking is healthier than eating out is definitely one of its main benefits. You’ll find the meals you eat while you’re out are packed full of calories, unhealthy fats, and all kinds of additives. When you cook from home, however, you get to choose healthier ingredients to provide a much more nutritious meal. You’ll also find cooking can be a great source of stress relief. Allowing you to focus on the task at hand, it’s great for unwinding after a long and difficult day. For those suffering from food allergies, cooking at home is also much safer. There have been several high-profile cases where restaurants and brands have failed to list allergens on their menu. So, you never truly know what you’re eating when you’re out. When you cook from home, you’ll also have a much wider food choice available. There are thousands of recipes you can follow online for example. So, if you’re looking to expand your palate, you’ll be able to do that with home cooking. Finally, when you cook at home, you can get the whole family involved. This provides a great opportunity for you to bond as well as create delicious meals together. Eating out Although there are many more benefits of cooking from home, that isn’t to say there aren’t benefits of eating out. Some of the main benefits of choosing to eat out over home cooking include: • It’s convenient • It can be a nice treat for the family • Better quality ingredients • Meals prepared by actual chefs The convenience of eating out is definitely one of its major advantages. Sometimes, it’s nice to sit back and let somebody else do the cooking. It can be a nice treat for the family and you’ll typically find better quality ingredients are used to create the dishes presented. Plus, you have the benefit of having an actual chef cook your meals. Which is better? As you can see above, there are advantages of both cooking from home and eating out. The question is which is better for you? There is no question that home cooking is the better option. It’s healthier and it’s also actually cheaper than eating out too. However, that doesn’t mean you must rule out eating out completely. Ideally, you’ll want to mostly enjoy home-cooked dishes. Then, you can eat out as a special treat for the family on occasion. This allows you to experience the benefits of both home cooking and eating out. So, if you’re looking to improve what you eat and get healthier, it’s a good idea to start cooking more meals from home. Use eating out as a rare treat and see just how much of a difference it makes to your family’s health and wellbeing. Share your ideas, questions and comments below. Please leave your comments below and share this post with your family and friends if you found value here today. Be sure to get in touch to let us know how we can help you. Join our Free Walking Challenge here https://forms.aweber.com/form/46/118824146.htm Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Start Cooking At Home Tips We are big fans of cooking and eating at home. Yesterday we wrote about the 4 Benefits of Cooking At Home For Your Best Life and you can read that post here https://wendybottrell.weebly.com/blog/4-benefits-of-cooking-at-home-for-your-best-life Today it is our intention to help you Discover Our 5 How to Start Cooking at Home Tips For Your Best Healthy Life. Now that you’ve discovered how beneficial cooking from home can be, you may be wondering how to get started. If you haven’t done a lot of home cooking before, there are a few things you’ll want to do before you begin. Here, you’ll discover how to get started cooking at home and some great tips you can follow. Start off slowly We believe that in your excitement to start improving your health, it’s common to take an ‘all or nothing approach to cooking. That is, you attempt to cook your entire week’s meals for the first time. While you definitely want to work up to cooking every night, it’s not a good idea to jump right into exclusive home cooking. This is because you need to build up your skills and change your practices. Starting off slowly by cooking just a few nights a week, or even just one night, to begin with will help you achieve more success than going all out with it. Starting off slowly allows you to develop the practice and cooking habits that you’ll be able to stick to. Stock up on ingredients While each recipe you decide to cook will require different ingredients, there are some staples you’ll want to have in your pantry. Stocking up on dry ingredients and good oils, for example, will make cooking from home much more affordable. It will also reduce the things you’ll actually need when you are ready to try new recipes. Some of the most common things to stock up on include: • Herbs • Spices • Oils – Coconut Oil, Olive Oil, Ghee, Organic Butter • Condiments We teach our clients who are beginning to practice cooking at home in their own kitchen to pick 3 recipes and make these meals until you are confident that you can make them without using the recipe each time you prepare the meal. So, look at recipes you have chosen to cook and see what kind of staples they use. This will give you an idea of the ingredients to stock up on. Ensure you have the right equipment As well as staple ingredients, you’re going to need some equipment to get started. This includes pots and pans, measuring jugs and cooking utensils. You’ll find it tough to cook at home if you don’t have the right equipment. Remember, the higher quality of the equipment, the better results you’re going to produce. So, invest in the best quality equipment you can afford. It is important to avoid Teflon pots and pans because of their toxic coatings. You will want to buy stainless steel, cast-iron pots and pans. Learn the basics Once you’ve stocked up on the ingredients and equipment you’ll need, it’s time to learn the basics. One of the first things you’ll want to learn is the different cooking terms you’ll come across. For example, do you know what it means when a recipe tells you to cook something al dente? Learning the different terms will ensure you can follow recipes correctly. You’ll also want to learn basic chopping skills and discover as much about cooking as you can before you begin. If you follow these tips above, it will really help you to get started with home cooking. Like any habit, it takes time to get into a cooking routine. There is a surprising amount to learn before you get started too. So, why not begin by researching everything you need to know about the cooking basics? Remember that although it is important to research how to develop your basic skills, get the right equipment, fill your pantry with the necessary ingredients and start slowly, the best idea we can share with you here is to take action and make home cooking part of your healthy lifestyle practice today. Share your ideas, questions and comments below. Please leave your comments below and share this post if you found value here today. Be sure to get in touch to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Cooking At Home Benefits We believe that learning how and why to cook at home is an important part of living a healthy lifestyle and today we will share 4 Benefits of Cooking from Home for Your Best Life. There was a time not so long ago where home-cooked meals were a key part of family life. Where we enjoyed time with family and friends sitting around the dinner table eating a home-cooked meal together was a chance to bond, as well as to indulge in the delicious flavours home-cooked meals provide. However, over the years home-cooked meals have declined in popularity. Instead, many families opt to eat out or get takeout rather than cook from scratch. In fact, did you know that many people today simply don’t know how to cook or they say they don’t like cooking (source) While it may be an extra effort to stand and cook after a long, busy day, it does deliver some great benefits. Here, we’ll look at just some of the top benefits cooking from home can provide. It’s healthier Undoubtedly the main benefit of cooking from home is that it is much healthier. When you eat out, you’ll often find the foods you consume are high in fat, calories, salt and sugar. A lot of additives tend to be used in restaurant meals to provide them with a lot of flavours. While there are some healthier options you can order, compared to cooking from home you won’t receive anywhere near the same level of health benefits. With home cooking, you can control both the ingredients (organic is the best choice)and the calories included. You can opt for healthier substitutes and better control your portion sizes. An additional benefit is that you can cater to food allergies. When you eat out, you can’t always be sure that the foods you order are free from allergens. These are just some of the health benefits home cooking provides. Giving you a chance to bond with the family and friends Another benefit of cooking from home is that it allows you to spend more time with your family and friends. You can even turn it into a family activity. You’ll be surprised how much most children love to help out in the kitchen. They enjoy doing grown-up things and are much more likely to eat home-cooked meals if they have played a role in creating them. Couples can also use home cooking as a way to bond. Coming together to create a delicious and healthy meal can be fun, relaxing and help boost your relationships. You’ll save money It’s a common misconception that home-cooked meals are more expensive to prepare than eating out. The truth is it can actually be much cheaper to cook from scratch. You’ll typically need staple ingredients such as spices, herbs and condiments. However, once you have these ingredients they tend to last for months. You’ll simply need to purchase the fresh ingredients to go with them, which makes cooking from home much more affordable. You can also save further money by cooking in bulk and taking advantage of deals and savings at the grocery store. It can be a great stress reliever Did you know that cooking can also be a great stress reliever? It provides you with something to focus on and it’s also physical activity. Once you start cooking, you’ll forget about the day’s stresses and worries. As cooking takes up all of your concentration and focus, you simply don’t have time to worry about anything. By the time you’ve finished, you’ll feel much more relaxed and happier. Similarly, cooking from home can also be great for your mental health. There have even been studies that have shown cooking can be therapeutic. As your focus is very much on the present task at hand, it’s also great for those who are practicing mindfulness. As you can see, there are so many great benefits that home cooking can provide. It’s better for your health, it can strengthen your relationships and it’s an excellent stress reliever. So, if you currently don’t tend to cook very often, now is definitely the time to reconsider. Please leave your comments below and share this post if you found value here today. Be sure to get in touch to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Affirmations For Your Best Life Today our topic is about affirmations and we want to share with you what affirmations are and why they work to change your life for the better. Most people that want to use affirmations get this all wrong and end up failing miserably.
You will learn that affirmations do work but you need to know how to create them and use them properly. There is scientific evidence to support affirmations helping people to improve their lives. It is essential that you understand all of the benefits affirmations can provide so that you keep your motivation at the highest levels. We will begin to help you learn how to create your affirmations properly so that they will have the biggest impact on your life. What Are Affirmations? There will have been times in your life that you doubted yourself. You were trying to achieve something and a voice in your head told you that you were not good enough. (I learned about this idea about feeling “not enough” by listening to Marisa Peer and you might find it interesting as well as helpful here https://youtu.be/HzMXtu93iQI) There could be several reasons for this. Many people hear negative statements about themselves when they are a child, and this has a negative impact on their future. We all have limiting beliefs. These are rooted in our subconscious minds and hold us back in life. If you failed to achieve something in the past, then you probably have a limiting belief about that now. For example, if you were learning to swim and you couldn’t do it you could now have a limiting belief that you will never learn how to swim. Affirmations Neutralize Negative Thoughts Imagine that you are really determined to learn to swim despite the negativity in your head from the limiting belief. Everyone experiences negative thoughts and the best way to deal with them initially is to neutralize them. So, if your negative thought is “I will never learn how to swim” you can neutralize this with “I am an excellent swimmer”. It is all about positives and negatives. Affirmations are positive statements that you make about yourself repeatedly. The reason that this works so well is that you are bombarding your subconscious mind with these messages. Your Subconscious cannot Differentiate between Positive and Negative Your subconscious mind will pick out various words when it hears them. If you say to yourself “I am a loser” then it will focus on the word “loser”. Creating an affirmation like “I am not a loser” will not be effective because again the focus is on the word “loser”. When you are writing your affirmations, you need to look for opposites. For the example above, the opposite of “loser” is “winner”, so it is best to use this in your affirmation. You could write an affirmation like “I am a winner”. When your subconscious mind hears that you are a winner repeatedly it will start to question you being a loser. After a period of time, the perception that you are a winner will replace the notion that you are a loser. Affirmations Work There have been numerous studies into affirmations, and they all revealed then when they were performed correctly there were positive changes in the individual. The most important thing to note about this is “performing them correctly”. You need to get your affirmations right when you create them and then you need to use them properly to get the best results. It is not just a case of finding some affirmation examples online and then copying them and expecting them to work for you. Many people think that affirmations are a waste of time. Their perception is that affirmations are just statements of hope and a wish list. But this is not the case. Lots have people have transformed their lives using the power of affirmations. Believe in Affirmations If you want affirmations to work for you then you need to believe that they will work. This belief needs to be unwavering. You cannot go into affirmations in a half-hearted way and expect to see amazing results. Total commitment is required to make affirmations work for you. You need to be passionate when you are creating them and when you are reading them. If you get it right affirmations certainly have the potential to change your life for the better. Please leave your comments below and share this post if you found value here today. Be sure to get in touch to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Embrace Personal GrowthWHAT IS PERSONAL GROWTH
Personal growth is the process of gaining understanding and developing yourself in the pursuit of achieving your full potential. It involves the self-improvement of skills, knowledge, personal qualities, life goals, and outlook. The pursuit of personal growth is an ongoing process that should take place over the course of one’s lifetime, and in doing so it serves as the foundation of emotional, intellectual, physical, relational, and even spiritual health. THE VALUE OF PERSONAL GROWTH Self-Improvement - As we make strides to gain self-awareness, we learn valuable information about our patterns of thinking and behaving. This then allows us to make changes to those thoughts and behaviors that do not serve us and implement changes that help us become better. Self-Awareness - There are critical periods of reflection and analysis that offer insight into the inner motivations and patterns of thinking and behaving that help you learn more about who you are and help you to make decisions about who you desire to be in the future. More Confidence - The more we know ourselves and the greater the insight we have into our patterns of thinking and behavior, the more understanding we have about who we are and what drives us, this can make us feel more confident in being ourselves and following our passions or values. More Positive Mindset - Personal growth helps us to gain more control over our attitudes and mindsets and prevent negativity from wreaking so much havoc in our lives. Healthier Relationships - As we make strides to improve in our personal lives, it helps us relate to and connect with others in a more meaningful manner. Live Your Truth - The awareness that you gain as you pursue personal growth helps you to get more in tune with your true self. Build Resilience - As you grow in maturity you learn how to go with the flow and adapt to changes, challenges, and difficulties. As a result, you are better able to bounce back from the hardships in life rather than allowing those hardships to knock you down and prevent you from moving forward. Enhanced Sense of Purpose - As you make strides towards personal growth and gain self-awareness, you become more in tune with what really matters to you in life. This means that as you learn more about yourself and what matters to you, you gain a larger sense of purpose. Greater Sense of Excitement - As you grow and see progress in your life, it helps you feel more excited about the progress being made and pushes you to want to achieve and pursue even more. More Peace and Fulfillment - As you address areas of your life that are working against you and make progress in key your life, it is natural to become more at peace internally and feel more happiness and fulfillment overall. HOW TO PURSUE PERSONAL GROWTH Understand Your Strengths and Weaknesses - Having a firm understanding of your strengths and weaknesses helps you to put your best foot forward, while also making intentional changes to help us become our best selves. Define Your Goals = Establishing SMART goals for yourself (specific, measurable, achievable, realistic, and timely) gives you something to actively work towards so that you can make progress and achieve growth in your life. Develop a Personal Growth Plan - The development of actionable steps that will help you reach your goals is what plays into ensuring your goals are measurable as part of the SMART acronym. Seek New Skills and Knowledge - Personal growth is a continual process of development. One of the best ways to grow is to pursue new knowledge and new skills. Find Support - At times we all need someone or a group of people to offer us some help. Reaching out to those around us who are more skilled, more knowledgeable, or more connected can help us to grow as well. As we spend time observing and interacting with individuals who are a bit more advanced than us, we inevitably pick up information and skills from them that go on to benefit us in our endeavors. Ask for Feedback - Asking for feedback from people that we spend a lot of time with, or from people who have the opportunity to observe us frequently can help us to become more aware of ourselves and learn valuable insights so we know what we need to work on and what has improved. Seek A Mentor - The leadership and guidance of a mentor can help you avoid mistakes, make connections, and learn information that helps you progress at a more rapid speed. WHAT HAPPENS IF WE FAIL TO EMBRACE PERSONAL GROWTH Stagnation
TAKEAWAYS Taking the time to work on yourself is a vital part of beginning to live your truth. Engaging in the process of self-development is one of the most effective ways to begin this process of self-enhancement. As we take intentional measures to improve ourselves such as asking for feedback, pursuing new skills and knowledge, learning our strengths and weaknesses, and establishing goals and goal plans for ourselves we can take valuable strides towards improving ourselves and our lives. Please leave your comments below and share this post if you found value here today. Be sure to get in touch to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. https://qitraditions.com/?ref=c2n7rdx8z5 If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Live Your Core Values When was the last time you took a moment to think about your core values? Have you ever taken the time to seriously consider what your values are? We aren’t talking about something’s monetary worth here–your personal core values, or your basic and fundamental knowings or attitudes that guide your actions, are a huge part of how you live your life. Way back in 1999 I decided to make some major changes in my career and began to train as a Life Coach. Prior to this Life Coach training, I had never heard of core values. I had no idea what that even meant for my life and my life at that time was frustrating and not fulfilling. As we began learning about what core values were, it was a light bulb moment for me. I was struggling with life and by learning what my core values are I immediately realized why I was feeling the way I was! There was not one core value that I was living in my life. You see, living in a way to honour your values is very powerful. Today I will share with you the way I was able to Clarify my values. If you set aside some time, an hour would be an excellent start you can do this. Why would you want to take the time to clarify your values to live a healthy and vibrant life? Living your values makes your heart sing! Living your values allows you to honour yourself at a core level. When I learned what my core values are it changed everything when it came to my health and for that, I am very grateful. Understanding and defining your personal values is a major step toward living the life you want to live. When you focus on your fundamental values, you ensure you’re living your life in a way that suits you and all of your goals, dreams, and interests. What are some examples of personal core values? There are quite a few personal values out there. Values differ in importance from person to person. In fact, differences in values often lead to lots of conflict and controversy between people! While the importance of different values varies so greatly from person to person, here are a few examples of what some core values might be: ● Adventure ● Loyalty ● Creativity ● Empathy ● Boldness ● Strength ● Relationships ● Faith ● Humour ● Happiness ● Knowledge ● Optimism ● Love ● Self-respect ● Honesty ● Status ● Trustworthiness ● Health ● Fitness ● ….and many, many more! Personal values can often be described in one word, capturing the essence of larger opinions and feelings about something. For example, if one of your personal values is relationships, it may be very important for you to honour all your relationships in life–romantic, familial, friendships, and otherwise. How do you determine what your true personal values are? Your personal values exist deep within yourself. These values, when measured against how you’re making choices and living your life, help you determine whether or not you’re living life the way you truly want to live it. Often, your values can be a big indicator of whether or not you’re following the right pathway in life. These values work in sync with your intuition. For example, when you get that sudden urge that “something doesn’t feel quite right,” consider how the present situation aligns with your personal values. If it clashes with your basic fundamental values and knowledge, you’re likely getting signals that you’re heading down the wrong path. Determining your values can feel tricky, but there are ways to narrow down your feelings and best understand where your fundamental beliefs lie. A good way to begin determining your personal values is to look through an extensive list of them; you can find them online and in various psychology and self-help books. Browse this list and determine which values resonate most with you. Don’t spend a ton of time considering each one extensively. Instead, allow your intuition to guide you and quickly highlight each one that feels right to you. Once you have a highlighted list, focus on the ones you marked with more consideration–think about why each of these values stood out to you and jot down a few notes for each one. At this point, you can even take your remaining values and arrange them in a list beginning with the one you find most important. How can you use your core values to live life the way you want? People face tough challenges and decisions every day. However, when you have a good grasp of what your core values are, you’re more likely to make choices in a way that makes you feel confident in your decision-making. For example, after making your list of personal values, keep it handy. The next time you face a tough challenge, pull out your list. Consider each of your options against your personal values–which choice best aligns with your values? Are there any options that seem to push against your personal values? Use these driving questions with your list of values to make an informed decision you can feel good about afterward. By doing this work you now are able to live your best life! By going through the process to clarify your values will allow you to do things you never have for yourself! Please leave your comments below and share this post if you found value here today. Be sure to get in touch to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: One of our core values is helping you improve your health and fitness. We share products that will help you. Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here  Today we want to share the idea of switching to natural alternatives to harmful chemicals in your home. We know today those harmful chemicals are typically found in everything from our food to our cleaning products, it’s easy to think they are unavoidable. However, did you know there are some great natural alternatives you can use?
If you’re looking to limit your exposure to harmful chemicals, below you’ll discover some great natural alternatives to consider. Stainless steel cookware Most homes take advantage of the convenience of non-stick cookware. However, did you know it can give off toxic gases when being used? Brands such as Teflon, use Polytetrafluoroethylene (PTFE), which is what gives the cookware its non-stick properties. However, studies have shown that when heated to high temperatures, toxic gases are released. This can lead to problems such as production issues and potentially even cancer. Instead, it’s best to use stainless steel cookware. We can all live without the non-stick cookware for our best health, however, as you begin to make the changes to stainless steel it’s best to cook with them over lower temperatures. Use glass or stainless steel, rather than plastic bottles Plastic water bottles tend to be the go-to option. However, they can also contain numerous harmful chemicals such as BPA. These can leak through into the water, then absorb into the body when you drink from them. Instead of using plastic bottles, aim to switch to glass bottles or stainless steel instead. These don’t contain harmful chemicals and they are reusable which means they are also better for the environment too. Natural cleaning products Cleaning products are a huge source of harmful chemicals. However, did you know you can now purchase natural cleaning solutions? There are more natural cleaning solutions out there than ever before. When you consider traditional chemical cleaners contain bleach and ammonia, it’s worth looking into natural alternatives. The fumes released from cleaning products can lead to respiratory issues and they are also extremely dangerous for children. There are lots of natural alternatives you can try. As well as pre-mixed natural solutions, you can also choose to make your own. Vinegar, baking powder and lemon juice are the main natural ingredients used in alternative cleaning solutions. Take a look online and you’ll find lots of natural cleaning product recipes to try out. Natural insect repellents As the weather warms up, all kinds of bugs can start to invade the home. Ants, wasps and flies are common pests that we typically tend to kill off with insect repellent. Insect repellents are known to contain harmful chemicals. Therefore they often have instructions to spray them, leave the room for a set time period, and then air the room out afterwards. They may be effective, but they could seriously harm your health. Like natural cleaning solutions, you’ll also find lots of recipes online for natural insect repellents. Did you know, for example, lemon juice and vinegar can be off-putting to certain insects? Simply do an online search for natural insect repellents, followed by the pest you’re having trouble with, and it will show you the best natural products to use. Flowers instead of air freshener If you like to keep the home smelling fresh, it’s common to use cans of air freshener. However, these too contain harmful toxins which can build up in the home. Instead of using an air freshener, there are plenty of natural alternatives you can try. Fresh flowers are a great option. Not only do they smell divine, but they also help to brighten up the home. There may be a lot of harmful toxins found in traditional products, but there is also a lot of natural alternatives out there. The above are just some of the natural alternatives to harmful chemicals you can start using today. It’s also worth looking into organic and natural-based cosmetics and baby products too. Share your best natural alternatives to harmful chemicals in the comments below. Be sure to get in touch to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Make The Healthy Lifestyle Shift To Good Habits We write a lot about the idea of practicing good habits. We feel that good habits create a positive life foundation to live your best life. Habits are a part of daily life, from the moment of waking up to the moment we go to sleep each day. By focusing on creating good, healthy habits we set ourselves up for success in all areas of life. There are tons of different ways to gradually shift to a healthier lifestyle. Everyone talks about eating healthier and exercising more, but it can often be overwhelming when these are not already good habits in your daily life. Below are a few tips for easing into a healthier lifestyle that you will actually stick to and feel good about. 1. Eat Real Food Although you hear all the time how important it is to eat healthier and you are constantly hearing about the latest diet trends, we all know how difficult it is to stick to a consistent diet plan. One of the most important ways to stick to a healthier diet is to eat real food and yes organic is always the best choice. This means that you are not sticking to a one-month plan or a strict diet, but rather creating a good lifetime habit. As US News argues, it is crucial to have a variety of real foods. Paying attention and buying real foods for your meals will be an important part of developing your healthier habit, preparing your food in your own kitchen will definitely be a healthier habit. This might mean that you begin to learn new ways of cooking at home. We suggest to our clients if cooking at home is not a habit begin by learning 3 new recipes and become an expert at cooking them. Then begin to learn 3 more new recipes. In one year you will have learned how to be an expert at 36 real food recipes. We recommend EAT MORE, BURN MORE COOKBOOK (affiliate link) If your friends are all going out to dinner and there are very few healthy choices on the menu, you can always order a green salad with olive oil and lemon on the side to make your own salad dressing and add a piece of chicken or steak to your meal. This is a way to enjoy a real food meal when you are out socially. This is our go-to meal if the menu is limited. 2. Develop a Fitness Practice Habit Getting an adequate amount of physical activity each week is crucial to improving your mood and your physical well-being. According to Mayo Clinic’s recommendations, getting at least 150 minutes of moderate activity per week is necessary for your well-being. We believe that good movement matters in our life. Whether you get out for a daily walk, take classes at a local gym, or ride your bike to work, you will notice an enhanced mood very quickly and over time you will begin to see how you have improved how you feel, more energy and vitality. Exercise also allows you to clear your mind and step away from the daily stresses that life brings. Many studies link physical activity and a solid fitness practice with reduced risk of depression, anxiety, and other mental illnesses. Make time in your schedule to exercise at least a couple of days a week and you feel happier and healthier overall. If you want to workout at home we recommend The Home Workout Revolution System (affiliate link) and the system we have in our home gym 3. Make Time for Meditation According to a study in the American Journal of Psychiatry, meditation reduces anxiety and depression. When you meditate, you learn to focus on what you can influence and control, teaching you to be self-supportive. Visualization allows you to see yourself achieving your goals while it motivates and inspires you to reach them. With visualization, you also learn to prepare yourself and plan for your success. Knowing you will have a busy day at work or school, it is very easy to make meditation a very low priority and neglect to take time for yourself. However, studies show that it is one of the most important ways to change and improve your lifestyle. The research discussed in The Art of Living links meditation with a more balanced and healthy diet, a better quality of sleep, more energy and happiness, and productivity. By clearing your mind of negative thoughts and stress, you will be more efficient and productive, and your health will improve drastically. Even if you start with ten minutes of meditation per day, you will notice yourself making healthier choices in all aspects of your life. 4. Get an Adequate Amount of Sleep Sleep tends to be the throwaway Pillar of Health. Meaning many people today do not see sleep as an important part of a healthy lifestyle. There are tons of ways that sleep improves nearly every aspect of our lives. Going to sleep at a reasonable time and sleeping for at least 6-8 hours every night is so important when committed to improving your health. With proper sleep, you will have more energy to go about your day while feeling good. When you set up a specific sleep routine, your body will adjust which will improve the quality of your sleep and make it easier to wake up in the morning. In addition, WebMD states that with a lack of sleep, people often tend to overeat sugars and refined flours to provide short-term energy. These highly processed foods will eventually cause you to crash leading to an unhealthy cycle. We wrote about Good Sleep here As you evaluate your daily habits, you’ll probably need to eliminate some, especially if they are bad, or not a habit that will help you reach your desired goals, while adding new habits that will propel you toward your best healthy lifestyle. No matter what direction you are headed with your life, it’s time to start implementing Good Habit Changes to Shift to a Healthy Lifestyle. When beginning to implement change we suggest you begin with one new habit. Get the WIN, and once that new habit is a part of your daily routine begin developing another new habit. You might want to begin cooking one real food meal a day in your own kitchen. Do this for 30 days and understand that anyone can do anything for 30 days. This will help you achieve your new healthy lifestyle and the habits that form it. Share your ideas on Habit Changes to Shift to a Healthy Lifestyle in the comments below. Be sure to get in touch to let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: Introducing Essential Vibes - ELEVATE YOUR VIBRATION TRANSFORM THE WORLD TOGETHER - Essential Vibes is a movement of world-changers, raising their vibration and restoring the planet. ELEVATE YOUR TECHNOLOGY - EMF Protection using Earth Frequency - Unique EMF Protection technology created by infusing the Earth Frequency into jewellery. Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here  Every day articles are written that show the power of exercise to help relieve stress. We know that stress is a big topic and something that has an impact on our lives in this modern world. Our topic today is The 4 Benefits That Help You Relieve Stress With A Daily Exercise Habit. The intention of this idea is to help you see that by creating an exercise habit to relieve stress you will feel better in your day-to-day life it simply makes everything better from our viewpoint.
I’ve heard it said that at any given time in our society that 10% of the population has vibrant good health and about the same has sickness meaning this 10% is living in a health crisis and under doctor’s care. In the middle is somewhere in between. Not good health or bad health. This is the worst place to live in our opinion because so many things are a struggle and life is not fun. There does seem to be a common belief that we have no control over how we feel, and many say that their illnesses or health challenges are normal because they run in the family. This is simply not true. You and I actually have more control over how we feel than we believe. There are some very common things that we can do to move toward that top 10% who have vibrant good health, and you may be surprised that it is not as challenging as you may think. We also know today that movement matters for our best life and we are not doing enough of it today. Here are 4 benefits to living more physically active that can help you reduce your stress levels. 1. Exercise Helps to Increase Your Endorphins One of the top ways that exercise can help with your stress level is by boosting your endorphins. With regular physical activity, you are able to release the endorphins in your brain. These are basically the happy chemicals that are known to boost your mood. When this happens, not only does it help with your mood and ease anxiety and depression, but it is really good for stress too. Just focus on intentionally getting in more exercise or movement in your day and see how much better you feel. 2. You Can Use It for Fight or Flight Exercise is also a really good way to get through that fight or flight response you tend to get when you are really stressed out. Fight or flight is the response you get when you feel like you need to get away from the current situation you are in. It can be a hard feeling to break unless you have a way to channel that response, which is what exercising is going to do. Getting outdoors for a walk, or an easy run, are really good ways to help with your fight or flight response because of stress. 3. Exercise Can Clear Your Mind When you are stressed, you typically have so much on your mind that it is hard to get a handle on everything. This makes it hard to relax or think about more positive things. All of the negative things causing the stress in the first place can prove to be a little bit overwhelming. However, something that really helps with this is to exercise every day, or at least as much as possible. While you are exercising, you are typically thinking about the activity and much less of what you are stressed about. You won’t forget it completely, but it does give you some time to clear your mind and reflect on other things. 4. Connect With Humans When you decide to exercise out of the home, whether you head to the gym or take an aerobics class, it can help you communicate with others who are also exercising with you. Sometimes you just need some human interaction that doesn’t involve talking to people, while you are working or talking to your spouse and kids. Exercise where others are around you, so you can talk and interact with them if this will help you feel less stressed. These are just some of the benefits of how exercise eases stress. The trouble is, when you’re so stressed out, the last thing you want to do is exercise, right? Therefore, we believe that making exercise a daily habit will put you in a practice of getting out and moving more even on those days when you simply don’t want to or at least this is what we know for sure. Once you do get out and move you’ll be surprised just how much better you actually feel. Make sure to get in touch with us if you have any questions or if we can help. Share in the comments how you have found that exercise eases stress! Join our Free Walking Challenge here Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. https://qitraditions.com/?ref=c2n7rdx8z5 If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Imagine Swimming Upstream When you think about swimming upstream what do you feel? We feel difficult, exhausting and frustrating because we are not moving, right? Well, imagine for a minute you are swimming upstream! Can you do it? Can you see yourself swimming upstream easily, effortlessly, enjoying the experience? OK, maybe I didn't provide enough information. It is a beautiful summer day, you are with a group of dear friends down by the river's edge, picnic packed, ready to have a great day. Once everyone settles in you and some of the group decide to take a dip in the river. The water is the perfect temperature. Your swimming skills are excellent. You get into the water and begin swimming upstream, against the current. The harder you try to make progress upstream the more you stay in one place. Even with a little bit more information you still would not have an amazing swim upstream, would you? If you are anything like me no you would not. You may even be thinking I am rather crazy to suggest on a beautiful summers’ day out with friends that you would even want to go swimming upstream. If you are anything like me you may want to float easily, effortlessly allowing the water to support you all the while enjoying the refreshing swim, and your friend's company. Yet, when we think about our health, fitness, fat loss and even our eating habits it seems many of us go swimming upstream on a daily basis and wonder why we are struggling in life to feel good. So many individuals tell me how hard it is to make the necessary changes for better health and fitness. So many say they can not go without eating sugar, wheat, gluten, processed foods, fast foods and just can’t give them up! What if the wheat, the sugar, the grains, the gluten and bad eating habits or lack of movement are you swimming upstream? What would happen if you turned yourself around and began to enjoy the journey going with the current and allowing it to take you easily and effortlessly in your best healthy life? What would swimming downstream actually look like for your health? Our thoughts are things! We get the results we focus on. We seem to realize what we don't want rather than what we want and stay stuck in those thoughts. What if by changing our mindset we were able to take action to swim downstream easily and effortlessly right away? What if you began to allow yourself to live with the "I CAN" mindset in the following ways? • "I CAN" drink more fresh clean filtered water on a daily basis • "I CAN" move my body easily and effortlessly daily • "I CAN" go to bed earlier and have a better night’s sleep • "I CAN" take time to breathe and relax to help reduce stress • "I CAN" learn to meditate and practice daily • "I CAN" eat REAL ORGANIC FOOD at each and every meal enjoying the amazing flavours in REAL FOODS Now I am not suggesting it all be done at one time. Pick one thing you can begin right now and do it until it becomes your swimming downstream success habit. Then begin with a new idea to practice until it becomes your swimming downstream success habit. And so on and so on. Make sense? When you realize you are swimming upstream with the struggle of these habits you've been living with for so long then it is the time to begin to focus on your "I CAN" change mindset. This noticing will be your guide to help you begin to live your best life with your new healthy habits and make the necessary changes. So, Are You Swimming Upstream To Achieve Your Health And Fitness Goals? Share with us in the comments one "I CAN" change mindset that you will begin today? We would appreciate hearing from you. Share any ideas, questions or comments below. Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. https://qitraditions.com/?ref=c2n7rdx8z5 If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Make Exercise A Daily Habit In my experience, I have found that when I made health and fitness a good habit in my life it was a game-changer for me. The habits that I formed around exercising daily has helped me feel better, I am stronger which is definitely important as we age, I have also reduced my weight by over 150 lbs and certainly improved my energy. So, we know we’re supposed to stay active because movement really does matter for a healthy and fit life, yet how many of us have struggled with exercising daily as a habit, right? What we know for sure is the numbers are staggering. Brendon Burchard writes in his book High Performers that; 2/3rd of Americans are obese, 20% of Americans don’t even do the minimum amount of aerobic and muscle-strengthening activity recommended by the CDC and 42% of American adults aren’t even doing enough to manage stress. Stress is the ULTIMATE energy and well-being killer. When we exercise throughout the week, we build our bodies, keeping our energy levels high, which makes for added productivity in all the other areas of our life. Yet exercise is also good for us in other ways. Exercise helps people to sleep better and keeps us generally healthier as we age. Exercise not only keeps your body in top form but leads to better moods and overall mental health. So how do you make exercise a daily habit? Follow these simple tips, and you’ll be on the road to building this healthy habit in no time! 1. Make time each and every day. Being deliberate about when you exercise means that it’s more likely to happen, even when life is busy. Also, it trains your body to begin to enjoy your exercise habit. Before long, you’ll find yourself looking forward to your movement practice and the many health and well-being benefits it offers. 2. Use your smartphone. As you start to develop the habit of daily exercise you may want to set a reminder on your phone for when it’s time to exercise, so you don’t forget or put it off until it's too late in the day. 3. Prepare yourself. It may sound obvious however by getting into the habit of putting your exercise clothes and gear out the night before so you can’t use the excuse that you don’t have time to find everything. Keep your exercise bag right near the door and ready to go. 4. Just leave when ready. Is it time to go? Don’t overthink it. Just go whether you feel like it or not. Your body will click into gear once you get started. This is a habit I use regularly. I don’t feel like going out for my morning walk and yet each and every day I get out and walk in the morning. It really is that simple. Just leave when ready. 5. Take baby steps. By starting small, you won’t overwhelm yourself, or worse, do damage to a body not ready for a heavy workout. You can always increase your time/reps later when you become fitter. You’ve heard the quote “Inch by inch, life's a cinch. Yard by yard, life's hard.” ― John Bytheway 6. Keep it fun and interesting. This is an important idea to keep in mind. Nothing screams boredom more than the same routine day after day. Mix up what you’re doing – run a new route or change up your workout. Adding new types of exercise also makes sure you are working all your different muscles too. 7. Take a break – occasionally. As you build your new healthy habit, you don’t want to skip days. Consistency is key. However, it’s good to have the occasional lighter exercise day when you’ve recently upped your game or when you are especially tired or sick. Once you make exercise a daily habit, you’ll come to look forward to it. You won’t even think about it; you’ll just do it. With so much benefit, it’s obvious that keeping a daily exercise habit is essential to a happier and healthier you! Do you have a daily habit of exercise? Share your ideas on your daily exercise, comments, and questions below. If you are not in the habit of daily exercise and would like to begin a home workout program, we recommend the Home Workout Revolution because it includes a great beginner program with follow-along videos. https://bit.ly/3fZeQUk Share with us in the comments below how you are making exercising daily a habit for your best health and fitness life? Be sure to get in touch with us if you have questions and if we can help you. Join our Free Walking Challenge here Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here 8 Benefits Of A Self-Disciplined Life If you’re referred to as self-disciplined it means that you are basically motivated enough to avoid short-term temptations to achieve long-term goals. The idea to recognize about self-discipline is that you don’t have to be perfect from day one. If you want to improve your chances of experiencing success, working on your self-discipline is the key to that success. The truth is from my perspective, self-discipline makes your life better in every single way. Without question. Here is why. When you work on building your self-discipline in all aspects of your life, you’re going to end up happier, more successful, less stressed, and physically healthier too. There are many reasons why being self-disciplined benefits your health and fitness, so let’s look at a few. Your Standards Go Up When you have self-discipline, you’re able to get up on time, get to work on time and get your work done promptly. You’re able to incorporate exercise, eating well, and getting to bed at a set time due to your ability to understand that setting small daily goals will ensure you reach success. When you get that, you can make bigger and better goals with higher standards because you know how to do it. You Eat Better Learning how to create the self-discipline rules for eating real food, organic is your best choice, you’re not going to be tempted by junk food, or highly processed foods that you know are detrimental for your health and well-being. Instead, you will stay focused on what you know is best for you while realizing that your choices are serving you for your lifetime of improved health, fitness, and well-being. You have no problem saying no because you understand the power of small daily choices. We wrote about eating well last month here https://wendybottrell.weebly.com/blog/eat-nutritious-foods-to-help-you-relieve-stress-for-your-best-life You Move More and Move Well Because you know that moving well is something that will make you healthier, give you more energy, and help you get through the day with more power, you exercise intentionally. When you exercise this way, you will be healthier in every single way. Self-discipline helps you create a daily habit of exercise that you make time for on purpose, and that makes you healthier. You Sleep Well We write about sleep a lot because it is the forgotten pillar of wellness in our modern world. Self-disciplined people tend to stick to a standard day. They get up and go to bed (for the most part) at the same time each day. This is what helps them get on a normal schedule, find ways to fit more into each day and get to bed on time. They can sleep the recommended 7 to 9 hours a night depending on their personal needs. We wrote about the daily habit of good sleep here https://wendybottrell.weebly.com/blog/stress-reliever-tip-practice-reducing-stress-with-the-daily-habit-of-good-sleep You Don’t Over-Drink You’re not the least bit tempted to over-drink. You keep track of your drinks and switch off with water if it’s going to be a long night so that you don’t drink more than the recommended two or at most three drinks during a party. This ensures you still make good choices. You Maintain a Healthy Weight The most important part of this idea is the healthy weight. Meaning not to obsess over your weight and we are not suggesting you regularly weigh yourself however we want you to understand the relationship between body weight and belly fat to health, as a way stay on top of that. When you maintain a healthy weight, you’ll have more energy to get through each day. Your Emotions Are Steady Because you’re not rushed, pressured, or stressed – a no-drama day does that for you - you'll be able to keep your emotions steady and not become a moody person. In fact, even if you do have a moment of anger, you’re able to control it because you have such a good handle on your emotions. You Think before You Act Because of your ability to think things through, match the situation with your values, and then make a choice based on that knowledge, you tend to make better decisions that benefit your health by avoiding dangerous situations. Before you try any fad diet, or any new potion or pill, work on improving your self-discipline. More than likely it will be the main thing that you can point to as to the reason for your success. In fact, it’s probably the reason anyone experiences success regularly. Share your comments on how your self-discipline benefits your health below. Be sure to get in touch with us if we can help you Join our Free Walking Challenge here https://forms.aweber.com/form/46/118824146.htm Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here |
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