Author: Squiers Media

Three Great Ways to Bring More Mindfulness into Your Day

by Squiers Media, posted in Mindfulness

American novelist Louis L'Amour once said: “Few of us ever live in the

present. We are forever anticipating what is to come or remembering what

has gone.” Obsession with the past and the future could be a sign of anxiety

and depression, the two most common mental health disorders worldwide.

Living in the moment by bringing more mindfulness into your day can help

prevent or alleviate anxiety and depressive symptoms.


So, what exactly is mindfulness? And how do I start being mindful and living in the moment?


Mindfulness is all about awareness and acceptance. To be mindful is to be

aware of one’s internal experiences such as your own thoughts and feelings

and readily accepting them without denial and judgment. By living in the

moment and focusing on the present, a lot of people who practice mindfulness find that they worried less about the future and ruminated less over the past.

They also become much more able to form deep connections with other

people.


Recent studies have shown how mindfulness is beneficial in many ways.

Mindfulness can be applied in psychotherapy by combining it with other

methods, such as cognitive-behavioral therapy (CBT) and it has been useful in the treatment of mental health conditions, including depression, substance abuse, eating disorders, relationship conflicts, anxiety disorders, and obsessive-compulsive disorder.


Mindfulness techniques also improve one’s physical health because it can help relieve stress, treat cardiovascular disease, lower blood pressure, reduce chronic pain, improve sleep quality, and lessen gastrointestinal difficulties.

Below are three great ways to bring more mindfulness into your day:

1. Mindful breathing

A mindful breathing technique is all about focusing on how you breathe.

It may sound so easy but concentrating on something as simple as

breathing can actually take some discipline and practice, since your

mind will wander off constantly. You might take a few mindful breaths

when you suddenly just find yourself thinking about your work

assignments or what you’ll have for dinner.


But once you begin to accept that the mind is always going to stray from

your mindfulness practices, you’ll find mindful breathing easier to do,

says Rachael Kable, published author and host of The Mindful Kind

podcast. She recommends a few breathing techniques that you can

practice one at a time: you can start with observing your breath and

being curious about how breathing works, as if doing it for the first time.

Notice how you inhale and exhale, without changing its pattern. “Try to

notice each breath of air as it travels down your nose and throat, to your

chest and diaphragm. Follow the journey of your breath as it travels

back out again,” she says.


You can also do the hand-over-heart technique. Place one hand over

your chest and notice the movement that each breath makes. Focus on

the sensation of your chest rising and falling as you inhale and exhale. If

you like how it feels, try placing your other hand just above your

stomach to feel your breath moving in and out of your diaphragm.


2. Mindful meditation

Mindfulness and meditation are related, but they are not the same thing;

mindfulness is one of the various types of meditation. Mindful

meditation happens when you pay attention to your thoughts as they

come to your mind. You don’t try to avoid or judge them; you simply

observe and accept them as they come.

Here’s a step-by-step guide to meditate mindfully, according to

mindful.org: Start by sitting on a stable, solid seat. Observe your legs

and take note of what they’re doing. Straighten – but don’t stiffen - your

upper body. Situate your upper arms parallel to your upper body. Then

let your hands drop onto the tops of your legs. With your upper arms at

your sides, your hands will land in the right spot. Drop your chin a little

and let your eyes fall gently downward. You may close your eyes, but it’s

not necessary when meditating. Finally, just focus on the here and now.

Relax then go about your day.


3. Mindful eating

Since eating is something that we do every day, it would be easy to

incorporate mindfulness into our daily lives. Mindful eating about using

mindfulness to understand your eating habits by paying attention to

how you eat. Mindful eating involves eating slowly and without

distraction. Turn off the TV or your phone and just focus on what you

eat. Make use of your senses by noticing the colors, smells, sounds,

textures, and flavors of the food you’re eating and appreciating it.


Mindful eating is also about making a distinction between actual,

physical hunger and psychological hunger, which makes it especially

useful to those who are prone to binge- or stress-eating. It will also help

you cope with guilt and anxiety about food, which is why mindfulness is

beneficial to those with eating disorders. Eating mindfully will help you

notice the effects that food has on your feelings and it will help you lose

weight and keep the weight off.

The Wonderful Benefits of Kangen Water

by Squiers Media, posted in Clean Living, Water

We already know that we should drink at least eight glasses of water a day, but is the water you’re drinking actually good for you? 

Tap water is full of chemicals and contaminants; bottled water could be just as unsafe because of the chemicals in the plastic containers. If they are not recycled, the bottles could be extremely harmful to the environment because the plastic bottles will further pollute the already polluted environment. 

Kangen water is not only good for your body; it also helps reduce the number of plastic bottles that end up in our environment. Kangen Water® Ionizers are capable of producing five different types of water, so it is extremely useful in many ways. The pH of the water produced ranges from pH 2.5 (acidic for disinfection), pH 4.0 – 4.6 (for beauty), pH 7.0 (for baby food and medication), pH 8.5, 9.0, 9.5 (for drinking), to pH 11.0 (for cleaning).


Below is a detailed list of the wonderful benefits of Kangen water: 

1.  It’s clean and safe. Since Kangen machines filtrate tap water, you won’t have to worry about the chemicals and contaminants that you may have been consuming unknowingly from unfiltered tap water or bottled water. 

2.  It tastes good. This alkaline drinking water has a fresh taste and a sweet, pleasant flavor. You can drink it in pH 8.5 – 9.5. 

3.  It brings out the flavor in other foods and drinks. Use Kangen water with the pH of 8.5 – 9.5 to bring out the flavor in stews and soup. It also enhances the flavors and aroma of coffee and tea. 

4.  It has a lot of minerals. Alkaline water includes calcium, magnesium, sodium and potassium, which help improve health in various ways. Calcium builds bones and keeps them healthy; magnesium helps turn food into energy; sodium regulates blood pressure and supports nerve and muscle function and potassium promoted healthy digestion. 

5. It soothes heartburn, acid reflux and indigestion. Drinking alkaline water at pH 8.8 may help inactivate pepsin, the main enzyme that causes acid reflux, as shown in a study published in Annals of Otology, Rhinology & Laryngology. For fast relief, drink 1⁄4 cup of fresh pH 11.5 immediately followed by 750 milliliters of pH 9.5. Do not eat or drink anything for 45 minutes. Repeat the next day only if necessary.

6.  It reduces high blood pressure, blood sugar, and cholesterol. Multiple studies have shown that drinking alkaline water has helped decrease high blood pressure, blood sugar, and cholesterol among people with diabetes and hypertension. They found that a high-pH electrolyte water reduced blood viscosity, the thickness and stickiness of your blood, in the participants after exercising.

7. It has anti-ageing properties. Alkaline water has many powerful antioxidants that help prevent the growth of cell-damaging free radicals in the body, which can further speed up the ageing process. Alkaline water seeks out free radicals and turns them into oxygen which your body can use for energy production and tissue oxygenation. Cancer and most other illnesses cannot survive in an oxygenated, alkaline environment.

8.  It helps increase hydration. Alkaline water has ultra-hydrating properties as compared to regular water. This is because the water molecules in alkaline water are smaller and more readily absorbed by your cells, which help your body re-hydrate quickly. This can be a beneficial drink for those who exercise regularly and require more amount of water in their body. 

9. It can be used for cleaning and sanitizing. Strong Kangen alkaline water with a pH of 11 – 11.5 has dissolving and heat conducting benefits, which makes it effective for cleaning. It works well on grime and when cleaning other kitchen areas, including chopping boards and dishcloths. It can also remove coffee, soy sauce, and oil stains. Meanwhile, strong acidic water with a pH of 2.5 is perfect for sanitation and disinfection of surfaces, but it is also safe to use on hands and it can be used as mouth wash. 


10. It can be used to treat acne and other skin conditions. Rinsing with pH 11.5 water is good for oily skin. Cleanse area with a non-soap cleanser and Kangen water with the pH of 4 – 6 (mild acidic water). With a cotton swab dab pH 2.5 (strong acidic water) on any active blemishes or broken skin. Tone with pH 4 - 6 Water in a glass bottle with a fine spray mister for acne, rashes and burns; tone with pH 5.5 water for eczema and psoriasis. 

Three Easy Ways to Move More and Live Longer

by Squiers Media, posted in Fitness
Life is short and having a sedentary lifestyle with little to no physical activity could make it even shorter. Much of our time is spent either sitting or lying down – from our commute to and from work, to sitting behind a desk for eight or so hours, coupled with the fact that most of us spend our free time watching TV or being glued to our smartphones, all while sitting down on the couch. 

A sedentary lifestyle is called sitting disease for a reason; numerous studies have found a link between prolonged sitting and chronic diseases, which could then increase the likelihood of early death. The World Health Organization states that roughly 2 million deaths per year are attributed to physical inactivity. 

Experts at a British Nutrition Foundation conference declared that a lack of physical activity can lead to mental health problems; According to Professor Nannette Mutrie, an expert in exercise and sport psychology at the University of Strathclyde, a person’s risk of having depression is doubled if they are inactive. 

Fortunately, you don’t have to decide between getting more exercise (and having less time) or doing nothing (and just resigning yourself to the fact that death is inevitable), because below are three easy ways to move more and live longer: 
 
1. Forget about things that run on fuel. 
 Instead of driving your car or taking a bus, why don’t you try cycling to your destination. Not only is this good for your overall health; you would also be helping the environment! You could also spare yourself from the stress caused by being stuck in traffic or from finding the perfect parking spot.

Cycling is enjoyable, inexpensive, and relatively easy – as most of us have been riding a bicycle since we were children. It increases strength and stamina; it’s also a great muscle workout, since it uses all of the major muscle groups as you pedal. Other physical health benefits of riding a bicycle include reduced risk of cardiovascular diseases, increased muscle strength and flexibility, decreased body fat levels, improved posture and coordination, and strengthened bones. 

Bike riding is also good for one’s mental health, for it helps decrease stress levels and reduce stress and anxiety. 

2. Go for a walk. 
If you have an active and energetic dog, then use that to your advantage; if not, then you should probably get one. Kidding aside, taking your (or your neighbor’s) dog out for a walk would not only make the both of you happy; it could be extremely beneficial to your health as well. 

Walking increases heart and lung fitness and muscle strength and endurance. It reduces body fat and the risk of stroke and heart disease. It also makes bones stronger, and it improves balance. 

If you or your neighbor don’t have a dog, ask your spouse or your child to take a walk with you instead. But if you would rather be with yourself, that’s perfectly fine! 

Incorporate walking into your daily routine by taking your lunch out in the park, taking the stairs instead of the elevator, walking to local shops, and getting off one stop earlier and walking home. 

3.  Do chores. 
Seeing that dirty pile of laundry in the corner should be enough to get you out of bed and get moving. Now you might think that doing chores barely counts as exercise, but it does help a lot, according to a study by Norwegian researchers which was published in the British Medical Journal. 

Cooking and washing dishes mean sitting less, and any type of physical 
activity is encouraged, especially among those who have a sedentary lifestyle.

 “The observation that light intensity physical activity also provided substantial health benefits is important for public health as this suggests that older people and those who are not able to be physically active at higher intensities will still benefit from just moving around,” said study authors Ulf Ekelund and Thomas Yates. 

Takeaway
The modern world has made it difficult for some to be active and to make time for exercise. Luckily, we don’t actually have to sacrifice the little free time we have just to workout. "People think they have to start going to the gym and exercising hard to get fitter," said Dr. Elin Ekblom-Bak, of the Swedish School of Sport and Health Sciences in Stockholm. "But it doesn't have to be that complicated. For most people, just being more active in daily life -- taking the stairs, exiting the metro a station early, cycling to work -- is enough to benefit health since levels are so low to start with. The more you do, the better." Exercising regularly is indeed essential for our physical and mental health, but you don’t have to do it vigorously just to stay healthy. Just moving more and sitting less make a big difference.

5 Ways to Engage in Healthy Ageing

by Squiers Media, posted in Nutrition

‘Healthy ageing’ is the ability to be free of disease or disabilities as you grow older, allowing you to enjoy your later years to the fullest, feeling free and uninhibited.

 

When you engage in activities that allow you to age well, there are a myriad of benefits, including:

  • Increased mental capacity and clarity.

  • High energy and vitality.

  • Positive, healthy relationships with yourself and others.

  • The ability to do the things you’ve always done and enjoyed.

  • An ability to do everything you need to do with great functionality.

 

I’ve been applying the following five strategies in my life for over thirty years now, and I’m happy to say that I honestly feel that I’m ageing in a healthy manner, allowing me to enjoy my later years to the fullest! As a woman in her seventies who’s about to receive her black belt in Taekwondo, I don’t believe that age has to limit you in any way at all.

 

Do these following five things to give your body the best chance of ageing well. 

  1. Give yourself  a healthy diet containing plenty of fruit and vegetables.

  2. Give your body all the nourishment and sustenance it needs to undertake cellular repair and regeneration, which may include vitamin supplements and superfoods.

  3. Be sure to reduce the toxins in your home where possible, for example in the self-care products you use (make sure your hair shampoos and soaps are free of toxins like parabens, sulphates etc), and eat organic food where possible.

  4. Engage in some form of exercise that you really enjoy. Exercise has so many benefits, including weight loss, muscle strength, and a positive mood thanks to the endorphins that are released when you exercise. It’s one of the best things you can do for yourself!

  5.  Limit the amount of alcohol or coffee you drink and instead stay hydrated by enjoying large amounts of water. Drinking a large quantity of good quality water each day is another fantastic thing to do for your body. We are made of 70% water, after all!

 

You don’t have to do all these things at once! Even just starting with one of these steps at a time will help your body significantly. But eventually, if you can aim to do all five of these, you’ll experience the greatest benefits.


Do you need help implementing any of these strategies so that you can enjoy your golden years to the fullest? If so, please reach out, I’d be happy to help. I can provide simple, easy to use nutrition plans that make healthy eating easy. 


Click here to book a free discovery call with me and I look forward to speaking with you!

How to Lose Weight and Keep it Off on a High Protein Diet

by Squiers Media, posted in Fitness, Metabolism, Nutrition, Vitamins & Supplements
Are you looking to shed those excess kilos that you just can’t seem to
shift?Ask anyone about the most effective way to lose weight, and they will
probably give you a simple answer: go on a diet and exercise. Sure, this
works. However, there are numerous other factors that influence weight
loss, hundreds of diet plans to choose from, and the question still remains:
How do you keep the weight off? 

Here are some sure-fire ways to lose weight and an effective diet plan to
keep it off, once and for all.  

Reduce Your Calorie Intake 
Calories measure the energy content of foods and drinks. To lose weight,
you need to reduce the number of calories you consume to 500 fewer
calories. 

One way to achieve weight loss quickly is to cut back on sugar and refined
carbohydrates such as bread, white rice, and pasta. Eating a lot of high-
calorie foods can lead to being overweight or obese. According to the
World Cancer Research Fund, high-calorie foods to avoid include things
like chocolate and sweets, chips, biscuits, cake, ice cream, fast food, and
pastries. Adding vegetables and other fiber-rich foods to your diet does not
only make you healthier; it will also help you curb your calorie
consumption.  

Exercise
It is universally acknowledged that exercise can help you lose weight. Your
metabolism goes up when you exercise, which means that the number of
calories that you burn in a day increases. A 2017 article in Healthline,
reviewed by Peggy Pletcher, a licensed and registered dietitian,
recommends that you perform some form of aerobic exercise at least three
times a week for a minimum of 20 minutes per session. More than 20
minutes is even better if your goal is to lose those few pounds. Aerobic
exercises include walking, jogging, cycling, swimming, and dancing. Find
something you love and make it part of your routine.

Apart from weight loss, other benefits from exercise include lowered risk of
many chronic diseases such as cardiovascular disease, diabetes, various
types of cancer, and depression and anxiety.  

Avoid Psychological Eating 
Losing weight is more than just diet and exercise; your mind and behavior
play an essential role in your weight loss journey.

“Weight is hugely psychological,” Katie Rankell, a registered dietitian and
program director of the UCI Health Weight Management Program, says. “If
it were just a hunger thing, we’d eat when we are hungry and stop when
we’re full.”

Psychological or emotional eating happens when you eat food to make
yourself feel better. When your hunger is dynamic rather than actual or
physical, you will likely eat mindlessly and crave specific comfort foods,
which are usually unhealthy and high in calories. 
 
Practice mindful eating by paying attention to your food and eating it slowly.
Instead of using food as your primary coping mechanism, try non-food-
related activities such as reading a book or listening to music to reduce
stress.

Get Enough Sleep
Sleep deprivation also significantly impacts weight loss. Sleeping less
makes us eat more because it affects peptides, which are responsible for
appetite regulation. “Ghrelin stimulates hunger, and leptin signals satiety to
the brain and suppresses appetite,” says Allison T. Siebern, Ph.D., a
Fellow in the Insomnia and Behavioral Sleep Medicine Program at the
Stanford University Sleep Medicine Center. “Shortened sleep time is
associated with decreases in leptin and elevations in ghrelin.”

Being deprived of sleep does not only whet our appetites; it also fuels the
desire to munch on high-calorie foods. It should come as no surprise that
people who sleep less than seven hours a day tend to gain more weight
and have a higher risk of becoming obese than those who get seven hours
of shut-eye.

Keeping the Weight Off on a High-Protein Diet 
In the early 1970s, dieticians started using a high-protein diet as a useful
weight-loss tool. Since the late 1990s, there have been numerous weight
loss studies using high-protein diets. Recent studies show that protein has
a satiating effect. “It takes a longer time for your body to break down and
digest most protein, so it delays your appetite and keeps you feeling fuller,
longer,” says Roger E. Adams, Ph.D., a nutritionist, and weight-loss
consultant.

A high-protein diet does not only reduce your appetite and keep you from
overeating; it also helps reduce cravings and prevent you from emotional
eating. Studies published in the National Library of Medicine found that
high protein intake significantly boosts metabolism, thereby increasing the
number of calories you burn. It can amount to 80–100 more calories burned
each day. Since a high-protein diet boosts metabolism and automatically
reduces calorie intake and cravings, many people who increase their
protein intake tend to lose weight almost instantly. 

Several studies have found that when people eat diets high in protein, they
burn more calories for several hours after eating. The Harvard School of
Public Health recommends that you consume plant-based protein as much
as possible. It includes legumes such as lentils, beans and peas, nuts and
seeds, and whole grains. Animal-based protein is just as important. Poultry,
seafood, and eggs are good sources of protein. But the consumption of red
meat —such as unprocessed beef, pork, lamb, veal, mutton, and goat
meat—should be more limited. Also, processed meats, including bacon, hot
dogs, sausages, and cold cuts, should be avoided where possible.

How to Enjoy a High Protein Diet with Herbalife

One of the reasons I love Herbalife so much is because they provide
protein shakes that are easy to prepare, delicious, and they keep you full
and satiated for a long time. You can add fruit and vegetables such as
blueberries or spinach to give yourself a healthy, high-nutrition snack. Their
shakes are one of the key components of the Healthy Living diet. Are you
interested to know more? Please reach out directly using the contact form
on my website and I look forward to chatting with you!

5 Easy Tips to Stay Hydrated, Happy and Healthy

by Squiers Media, posted in Water
As you probably know, as humans we're made up of about 70% water, which means we need to drink lots of water each day to stay hydrated. It's important to stay hydrated so that you can stay healthy, energised and happy. 

 How do you know if you're dehydrated? 
 Typical signs of dehydration are: 
- Thirst and a dry mouth 
- Dark yellow urine 
- Bad breath 
- Fatigue or muscle fatigue 
- Headaches 
- Constipation 

 If you have any of these symptoms, you need to drink more water! Plus, it's also important to consider the quality of the water you drink, as most communal water supply systems contain pollutants that put an extra toxin load on your body. 

At the very least, you should install a filtration system in your home to remove pollutants like calcium, flouride and other heavy metals. I highly recommend the Kangan Water System as I've used it myself for three years. It creates an electrical charge as the water goes through the medical grade device and as such breaks down the molecules of the water so it is easier to drink and tastes delicious and provides your body with a very pure water source. 

So how much water do you need exactly, to stay hydrated? Your age, gender, physical activity level and climate all help determine how much water you need to stay hydrated. For example, health experts advise that adult women need about 2L of water daily while adult men need about 2.5-3.3 L. Typically, the greater your body mass, and the more physical activity you do, the greater the amount of water you need. If you're experiencing any of the symptoms above, here are five great small things you can do to stay hydrated.

8 Glasses A Day Keeps The Fat Away

by Squiers Media, posted in Water

The transparent, colourless liquid (H2O) which falls from the sky as rain, issues from the ground as springs and composes ¾ of the earth’s surface in the form of rivers lakes etc. (Webster’s New Lexicon Dictionary)

 

Water is probably the single, most important catalyst in losing weight and keeping it off. One of the things we take most for granted, water plays a very important role in permanent weight loss. It aids in suppressing the appetite naturally and metabolising stored fat.

 

Studies show that a increase in water intake can actually reduce fat deposits. The kidneys do not function properly without enough water. When this occurs, some of the load is passed on to the liver has to aid the kidneys, it cannot function efficiently. Consequently, the liver metabolises less fat, thus fat remains stored in the body and weight loss ceases.

 

Many people, whose bodies retain water, drink less water, hoping to eliminate the problem. The body sees this action as a threat to its survival, so it attempts to hold on to every drop. Water is then stored in spaces outside the body’s cells. This causes swollen feet, hands and legs. Diuretics offer only temporary relief. The best way to overcome excess water retention is to give the body what it needs, which is plenty of water! Only then can stored water be released.

 

Overweight people need more water than thin people. Larger people have a large metabolic load. Water also helps to maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration. It helps prevent sagging skin that usually follows weight loss. Shrinking cells are plumped up by water. The complexion then appears clean, healthy and resilient. Water also flushes wastes from the body and thus eliminates constipation. The endocrine gland function improves, thus the entire system functions more efficiently.

 

Water not only accomplishes all of the things listed above, but it also works with fibre to create a satisfied feeling and help subdue hunger pangs. At least 6 – 8 glasses of water per day is recommended.

 

* REMEMBER *

 

“WHAT GOES THROUGH THE LIPS,

 

MUST GO ON THE HIPS”

 

BE HONEST WITH YOURSELF.

10 Tips for Your Metabolism

by Squiers Media, posted in Metabolism
  1. Eat breakfast within 45 minutes of waking up. Your body has fasted all night while asleep, and needs food to start your metabolism in the morning. Remember research shows that those who don’t eat breakfast within 90 minutes of waking up are 147% more likely to be obese
  2. Eat every 2-3 hours. Your metabolism consistently needs calories to stay elevated. When you skip a meal, your metabolism crashes. Eat 5 or 6 small meals per day at spaced intervals, and you'll experience less hunger and a higher metabolism-- which equals more weight loss.
  3. Eat a balance of protein and complex carbs. Imagine an empty plate, with1/3 of the plate lean protein (fish, chicken, turkey, tofu) and the other 2/3 of the plate complex carbs (dark green salad with heart healthy dressing like olive oil and lemon juice, sweet potato, steamed vegetables)
  4. Stay hydrated. Drink your personal recommend amount EG; 1ltr for 25kg of body weight.
  5. If you need to snack, snack on protein. Find health sources of protein that you can enjoy for ~100 – 150 calories. Looking for low sugar, low fat options like almonds, egg whites, cottage cheese, soy nuts and of course the best...Herbalife protein bars.
  6. Incorporate strength training and cardio. Lean muscle mass is the key to burning fat and calories. No ladies, you will not get bulky. Muscle is the single most important predictor or how well you metabolise your food, how many calories and body fat you burn
  7. Say no to sugar. When you eat sugar you throw your metabolic switch into fat storage mode. Focus on foods with a low glycemic index, meaning foods that are low in sugar and help support healthy blood sugar levels
  8. Add some spice to life. When you eat spicy foods, it boosts up your metabolism. Have fun with the cayenne pepper and hot salsa (just lose the chips)
  9. Get sleep. People who do not sleep for 7-8 hours a night are more prone to weight gain. A tip: shut off the TV and use that hour for an extra night of sleep.
  10. Avoid stress. Easier said than done, but stress can actually lead to weight gain, especially around the tummy. Why? Physical and emotional stress elevates cortisol levels, which slows your metabolism