Hello everyone! Happy New Year! It is your host Sevina 🙂

I will use the words of Jeanie Zeiler as my wish to you because she said it perfectly:

Please enjoy the articles bellow.

Namaste!

10 Ways to Improve Health and Increase Peace this Holiday Season

By Erin Easterly

The holidays are a fun and festive time. Yet, with end of year deadlines, overextended schedules, and burgeoning to-do lists, the final weeks of the year may leave you searching for the holiday spirit. Fortunately, a little self-care will revitalize your body and mind, enabling you to get the most from the holiday season.

The following self-care rituals are designed for busy times. Each activity can be completed in less than 30 minutes and is designed to nourish the body, de-stress the mind, and contribute to overall wellness.

Let Go with Yin Yoga

Yin yoga encourages slow movement and long pose holds. Remaining in static poses for three to five minutes unblocks subtle energy channels, known in Ayurveda as nadis. When pranic pathways become blocked through stress, poor diet, or lack of sleep, vitality and enthusiasm diminish. Yin yoga flushes the energy channels, allowing prana to revitalize your physical and energetic systems.

Boost Your Immune System with Elderberry Tea

Elderberries have long been used as a folk remedy to treat colds and flu. Recent research confirms that elderberries have high levels of specific antioxidants known as polyphenols. The polyphenols in elderberries may reduce oxidative stress in the body and prevent associated pathologies such as inflammation and suppressed immunity. When stress is high and the schedule is full, it makes sense to give your body an antioxidant boost with a hot mug of elderberry tea.

Listen to the Sounds of Nature

The primordial sounds of nature soothe the nervous system and create measurable decreases in stress. Researchers at Brighton and Sussex Medical School found that nature sounds activate the parasympathetic nervous system, often referred to as the rest and digest system. Some easy ways to access nature’s melodies include opening your windows as birds welcome the sun, taking a walk near a body of moving water, or simply listening to the sound of rain as it falls outside. If nature’s sounds are covered by city noises, turn on a soundtrack of ocean waves or forest animals.

Nourish Your Microbiome through Fermented Foods

Throughout history, indigenous cultures have integrated fermented foods such as sauerkraut, kimchi, kefir, and miso into their cuisine. The rich array of microorganisms in fermented foods nourishes trillions of beneficial organisms in the intestinal tract, collectively known as the gut microbiome. Stanford researchers found that integrating fermented foods into the diet increases microbiome diversity. According to Christopher Gardner, Ph.D., director of nutrition studies at the Stanford Prevention Research Center, increasing microbiome diversity has been linked to enhanced immune functioning, happier mood, and decreased chronic inflammatory disease. Adding a small serving of fermented foods to meals is a tasty way to enhance wellness, especially during periods when your diet is less than optimal.

Perform an Aura Sweep

From a standing or seated position, ground your feet on the floor or earth. As you inhale, sweep your arms out to the sides and overhead. Touch the palms together, then exhale and pull the prayer hands to the heart. Repeat this for three to five minutes, gaining speed as you get more comfortable. Concentrate on strengthening your energy as you inhale and opening your heart as you exhale.

Enjoy a Hot Bath

Water has long been cherished in healing ceremonies. From bathing in the Ganges to baptism with holy water, the sacred energy of water has a long history of use. To release tension, increase awareness, or signal a new beginning, draw a hot bath and add a few drops of lavender essential oil. Immerse yourself in the water and feel that anything that does not serve you is being cleansed. When you are ready to leave the bath, imagine negative energy being washed down the drain, leaving you feeling refreshed and revitalized.

Plan Your Meals for the Week

Planning meals ahead of time improves nutrition, decreases stress, and ensures that healthy food choices are available when hunger strikes. Each week, preplan your breakfasts, lunches, snacks, and dinners. Try to ensure that at least two meals each day are nutritionally dense and plant centered. Preparation is the best way to circumvent poor food choices. For grab-and-go options, consider making overnight oats for breakfast, preparing cut vegetables to accompany lunch, and portioning nuts in small containers for snacks. Keeping most of your meals healthy will allow you to enjoy the festive meals and treats without guilt.

Go to Bed Earlier

Getting enough sleep has a plethora of benefits, from aiding brain functioning to increasing immunity. Yet, when late night parties keep you up past bedtime, try to rise within an hour of your regular waking time. If your body needs extra, go to bed early the following evening. This strategy will actually give you more energy in the long run by maintaining your circadian wake rhythm rather than dis-regulating it.

Buy Yourself Fresh Flowers

Fresh flowers radiate nature’s energy. They enhance mood and bring vitality to workspaces. Don’t wait for someone else to buy flowers for you, instead pick them up yourself. Choose your favorite floral varieties and each time you look at the visual feast consider that you are taking responsibility for your own happiness. Couple your flowers with an affirmation such as, “I prioritize self-care,” or “I choose to be happy now!”

Cleanse Your Energy with Singing Bowls

The vibrations of crystal or metal singing bowls can clear stagnant and negative energy. To uplift the energy in a room, walk around the perimeter while ringing a singing bowl. Then chime the bowl in the center of the room and listen until the sound has dissipated. If possible, open a window to enhance energy flow. Repeat the bowl chimes until you feel peaceful energy return to the room.

This holiday season, give yourself the gift of self-care. By prioritizing your own well-being, you will discover that you have more energy and joy to share with those around you.

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Want to Build Deeper Connections? Start with Yourself First

By Nicole Leatherman

Humans are wired to connect. That’s because, at one time, our cooperation with each other enhanced our ability to survive under the harshest of conditions. Although survival threats are far less today, people still desire and need connection.

Research shows that social connection not only improves physical health, but also mental and emotional well-being. Everyone wants to feel like they are seen and that they belong. Getting there requires understanding your own thoughts, beliefs, behavioral patterns, preferences, and processes. In essence, it’s important to first know who you are before you can deeply connect with anyone else.

Here’s why.

The Outside Reflects the Inside

It’s not always easy to “come as you are,” so to speak. You may worry that if you share your truth, go for what you want, or let it all show, you could face judgment, you may offend or upset someone, or you won’t get what you truly want. This belief may lead to you showing up as an inauthentic version of yourself and can prompt you to say “yes” in circumstances when you really want to say “no.”

This kind of internal self-abandonment for the sake of trying to please or connect with others doesn’t work because it’s not the real you. Eventually, people pick up on that and instinctually something blocks them from getting closer to you.

However, when your outside actions align with your inside values and feelings, you will naturally experience less inner conflict and display your authentic self.

In her TedTalk, psychologist Brené Brown explains how authenticity is an essential part of developing meaningful relationships. When you show up as yourself — vulnerabilities and all —you can truly connect with and feel close to others.

You Exhibit Self-Control

Everyone is motivated by different things, such as helping others, love, passion, rewards, power, the desire to be their best self, and so on.

It’s important to understand what motivates you. This requires some self-examination and getting honest with yourself about what helps you resist impulsive habits that may not serve you and what helps you develop self-control and positive behaviors and emotions.

Research shows that when you have greater self-control, you’re happier and more satisfied in relationships, particularly long-term, stable relationships built on loyalty, trust, safety, and consistency. More specifically, when you exhibit self-control, you’re more likely to be attuned to others’ needs and understand how your own needs fit into the partnership as a whole.

Decision Making Comes Easier

It’s estimated that the average adult makes more than 35,000 decisions per day.

In a given day, you deal with everything from simple decisions (e.g., “What time should I eat breakfast?”) to more impactful decisions (e.g., “Should I start a relationship with this person?”).

When you know who you truly are and what values guide you, you’re can more easily make better choices about things small and large, including the people you choose to have in your life.

You Exude Confidence

Although it might seem counterintuitive, the more self-confidence you have, the less focus you place on yourself. When you get out of your own head, you’re able to genuinely engage with people and notice things, like if a friend seems a little down or if a family member could use some help.

When have a solid understanding of yourself, you naturally exude a relaxed, confident state. This encourages others to feel at ease and helps you establish deeper connections.

Self-confidence can also breed deeper empathy.

Empathy Abounds

Empathy is a powerful interpersonal force that allows you to understand and relate to others.

It enables the sharing of experiences, needs, and desires between people and provides an emotional bridge that promotes prosocial behavior, according to research.

When you become more aware of your own tendencies and patterns, you can better navigate your relationships and how you connect with others. The results of one study showed that participants who improved at identifying the different parts of their own personality also improved their ability to empathize with others.

You’re Happier, Kinder, and More Generous

Knowing who you truly are helps you feel happier and make connections that don’t just make you feel good; they also make you do good.

Researchers link connection and altruism. In one experiment, participants were more likely to want to volunteer after reading words associated with social connection (e.g., community, connected, relationship) rather than after reading words that evoked autonomy (e.g., freedom, choice, preference).

According to the researchers, their findings underscore the basic human need for belonging.

How to Get to Know Yourself So You Can Connect with Others

Developing an understanding of your true self will help you develop deeper connections in your life. These are some steps you can take to get to know the real you:

1. Dedicate time to getting to know yourself daily. Pick a time when you can be alone in a quiet place and journal your thoughts and feelings.

2. Ask yourself some tough questions. For example: What do I value? Am I spending my time and energy on the things that matter most to me? Am I showing up the way I want to for other people?

3. Reflect on your answers. Do they resonate? Do you need to think about them more? Is there anything you want to act on?

4. Practice self-love. Be patient with yourself as you get to know yourself. If there are areas you feel need improvement, be proud of yourself for acknowledging where you’d like to grow. Forgive yourself for anything you perceive as negative and commit to moving forward with self-compassion.

5. Practice showing up as you. Don’t hide yourself. Let people know who you are and what you value. The more you practice being exactly as you are, the more comfortable it will begin to feel, and your authenticity will lay the foundation for creating more meaningful relationships.

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Healthy chicken noodle soup

Full of nutrient-dense vegies, including broccolini and buk choy, and chicken things for iron, this hearty Asian-inspired chicken noodle soup is good for the body and soul!

16 Ingredients

• 100g dried rice vermicelli noodles

• 2 tsp macadamia oil
• 1 large brown onion, finely chopped
• 2 large celery sticks, finely chopped
• 2 garlic cloves, crushed
• 3cm piece fresh ginger, peeled, thinly sliced
• 1 long fresh red chilli, deseeded, finely chopped
• 1 stick lemongrass, cut into 4cm lengths, bruised
• 400g lean chicken thighfillets, fat trimmed
• 500ml (2 cups) Massel salt reduced chicken style liquid stock
• 250g cherry tomatoes, halved
• 1 bunch broccolini, cut into 4cm lengths
• 150g snow peas, thinly sliced
• 1 bunch baby buk choy, cut into 4cm lengths
• 1 tbsp fresh lime juice
• Fresh Thai basil leaves, to serve

4 Method Steps

Step 1

Place noodles in a large heatproof bowl. Cover with boiling water. Set aside for 5 minutes to soften. Drain.

Step 2

Heat oil in a large saucepan over medium heat. Cook onion and celery, stirring, for 5-6 minutes or until softened. Add garlic, ginger, chilli and lemongrass. Cook, stirring, for 1 minute or until aromatic. Add chicken. Cook for 1 minute or until starting to colour.

 Step 3

Pour in stock and 750ml (3 cups) water. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 10 minutes or until chicken is cooked through. Remove chicken with tongs. Transfer to a clean board. Set aside to cool slightly. Shred. Return to pan.

Step 4

Add tomato, broccolini and snow peas to soup. Simmer for 3-4 minutes or until vegetables are just tender. Stir through buk choy until just wilted. Stir in lime juice and season. Divide noodles among bowls. Ladle over soup. Serve with basil.