By Joshua Becker

Ask any physician and they will tell you that rest is essential for physical health. When the body is deprived of sleep, it is unable to rebuild and recharge itself adequately. Your body requires rest.

Ask any athlete and they will tell you that rest is essential for healthy physical training. Rest is needed for physical muscles to repair themselves and prevent injury. This is true whether you run marathons, pitch baseballs, or climb rocks. Your muscles require rest.

Ask many of yesterday’s philosophers and they will tell you that rest is essential for the mind. Leonardo da Vinci said, “Every now and then go away, have a little relaxation, for when you come back to your work your judgment will be surer.” And Ovid, the Roman poet, said, “Take rest; a field that has rested gives a bountiful crop.” Your mind requires rest.

Ask most religious leaders and they will tell you that rest is essential for the soul. Buddhism, Judaism, Christianity, Islam, Baha’i, and Wiccan (among others) teach the importance of setting aside a period of time for rest. Your soul requires rest.

Ask many corporate leaders and they will tell you that rest is essential for productivity. Forbes magazine recently wrote, “You can only work so hard and do so much in a day. Everybody needs to rest and recharge.” Your productivity requires rest.

Physicians, athletes, philosophers, poets, religious leaders, and corporate leaders all tell us the same thing: take time to rest. It is absolutely essential for a balanced, healthy life.

Yet, when you ask most people in today’s frenzied culture if they consistetly set aside time for rest, they will tell you that they are just too busy to rest. Even fewer would say that they set aside any concentrated time (12-24 hours) for rest. There are just too many things to get done, too many demands, too many responsibilities, too many bills, and too much urgency. Nobody can afford to waste time resting in today’s results-oriented culture.

Unfortunately, this hectic pace is causing damage to our quality of life. We are destroying every sense of our being (body, mind, and soul). There is a reason we run faster and work harder, but only fall farther behind. Our lives have become too full and too out of balance. Somewhere along the way, we lost the essential practice of concentrated rest. We would be wise to reclaim the ancient, lost practice of resting one day each week.

To get back into balance, just consider the countless benefits of concentrated rest for your body, mind, and soul:

§  Healthier body – We each get one life and one body to live it in. Therefore, we eat healthy, we exercise, and we watch our bad habits. But then we allow our schedules to fill up from morning to evening. Rest is as essential to our physical health as the water we drink and the air we breathe.

§  Less stress – Stress is basically the perception that the situations we are facing are greater than the resources we have to deal with them – resources such as time, energy, ability, and help from others. We have two choices, either reduce the demands or increase our resources. Concentrated rest confronts stress in both ways. First, it reduces the demands of the situation. We have no demands on us as long as we have the ability to mentally let go of unfinished tasks. Secondly, rest reduces stress by increasing our resources, particularly energy.

§  Deeper relationships – A day set aside each week for rest allows relationships with people to deepen and be strengthened. When we aren’t rushing off to work or soccer practice, we are able to enjoy each other’s company and a healthy conversation. And long talks prove to be far more effective in building community than short ones on the ride to the mall.

§  Opportunity for reflection – Sometimes it is hard to see the forest through the trees. It is even more difficult to see the forest when we are running through the trees. Concentrated rest allows us to take a step back, to evaluate our lives, to identify our values, and determine if our life is being lived for them.

§  Balance – Taking one day of your week and dedicating it to rest will force you to have an identity outside of your occupation. It will foster relationships outside of your fellow employees. It will foster activities and hobbies outside our work. It will give you life and identity outside of your Monday-Friday occupation. Rather than defining your life by what you do, you can begin to define it by who you are.

§  Increased production – Just like resting physical muscles allows them opportunity to rejuvenate which leads to greater physical success, providing our minds with rest provides it opportunity to refocus and rejuvenate. More work is not better work. Smarter work is better work.

§  Reserve for life’s emergencies – Crisis hits everyone. Nobody who is alive is immune from the trials of life. By starting the discipline today of concentrated rest, you will build up reserves for when the unexpected emergencies of life strike… and rest is no longer an option.

Properly developing a discipline of concentrated rest requires both inward and outward changes. Consider these steps to reclaiming the lost practice of weekly rest in your life:

1. Find contentment in your current life. Much of the reason we are unable to find adequate rest is because we are under the constant impression that our lives can and should be better than they are today. This constant drive to improve our standing in life through the acquisition of money, power, or skills robs us of contentment and joy. Ultimately, rest is an extension of our contentment and security. Without them, simplicity and rest is difficult, if not impossible. Stop focusing on what you don’t have and start enjoying the things that you do.

2. Plan your rest. Rest will come only from intentional planning and planning rest will come only if it is truly desired. Schedule it on your calendar. Learn to say no to any tasks that attempt to take precedent. Plan out your day of rest by choosing creative activities that are refreshing and encourage relationships. Understand that true rest is different than just not working. As the Cat in the Hat wisely said, “It is fun to have fun but you have to know how.” Avoid housework. Plan meals in advance to help alleviate cooking responsibilities. And by all means, turn off your television, e-mail, and blackberry.

3. Take responsibility for your life. You are not a victim of your time demands. You are the creator and acceptor of them. Refuse to complain or make excuses and start changing your habits. Remember, you are only as busy as you choose to be. Leave “if only” excuses to the kids. If needed, alert your employer about your desire for rest and tell them you will be unavailable on that particular day.

4. Embrace simplicity. Embrace a lifestyle that focuses on your values, not your possessions. It is difficult to find rest when the housework is never finished, the yard needs to be mowed, or the garage needs to be organized.

5. Include your family. It is much easier to practice the discipline of concentrated rest if your family is practicing it too. The fact that this gets more difficult as your kids get older should motivate you to start as soon as possible.

6. Live within your income. A debtor is a slave to his creditor. It is difficult to find rest for your mind when you are deep in debt. The constant distress of your responsibility to another may preclude you from truly enjoying a day off. It is possible; it’s just more difficult. Don’t overspend your income, live within it.

7. Realize the shallow nature of a results-oriented culture. If you live in a results-oriented culture where productivity alone is championed on every corner, rest is counter-cultural. And thus, the saying goes, “If you rest, you rust.” Rest may even be seen as a sign of weakness by others. Unfortunately, that view of humanity’s role in this world is shallow. It is true that many of the benefits from concentrated rest are not tangible; but then again, only a fool believes that all good things can be counted.

Rabbi Elijah of Vilna once said, “What we create becomes meaningful to us only once we stop creating it and start to think about why we did so.” The implication is clear. We could live lives that produce countless widgets, but we won’t start living until we stop producing and start enjoying. Capture again the lost practice of resting one day each week and start truly living.

By Joshua Becker of Becoming Minimalist. Read more from Joshua at his blog, Becoming Minimalist, subscribe to his feed, or check out his new ebook, Simplify. Photo courtesy nattu

By Sam Sample
Considering the stress and stimulation that we are increasingly being exposed to, it’s no wonder that many of us find it difficult to fall asleep at night, suffer from poor sleep or wake up feeling tired and flat.

Checking emails in bed on the iPhone or Blackberry, eating a large meal at nighttime, going to the gym late at night, worrying about how much work there is to get through, watching television in bed, depending on alcohol or pharmaceuticals to help fall asleep, are all recipes for an inability to fall asleep or disrupted night’s sleep.

Incorporating daily self caring rituals when you’re unwinding from the day and preparing yourself for bedtime is a much better option that will help promote a healthy and tranquil night’s sleep. The key is to find something that makes you feel relaxed, then repeat it each night to help release the day’s stress.

Diffuse a blend of essential oils in your bedroom. Relax, run a bath, make a cup of herbal tea, focus on your breathing and let yourself go. With every breath you take, breathe in relaxation, and breathe out your worries. Ease into a tranquil sleep.

Diet
Avoid coffee, tea and other stimulants after lunchtime so that they have completely worn off by the time you prepare to go to bed.
Avoid eating a large meal before going to bed, particularly carbohydrates so that your body isn’t busy trying to digest food whilst you’re trying to fall asleep.
Avoid alcohol as it disrupts your ability to reach deep REM stages of sleep.
For nights when you really are finding it difficult to fall asleep, valerian is a much healthier alternative to sleeping tablets. The herb is believed to be a remedy for sleeping problems and does not have the same “hangover” effect of sleeping pills.

Exercise
Incorporate exercise into your daily routine. There is so much research out there stating that regular exercise is one of the best physical stress-reduction techniques, that it relaxes tense muscles, helps you to sleep, improves blood flow to the brain and releases chemicals called endorphins in to your blood stream giving you a feeling of happiness.
However, make an effort to avoid high intensity exercise (unless it involves sex) in the evening as it may keep you stimulated. Exercise in the morning or afternoon instead.

The Bedroom
Your bedroom is a sanctuary for sleeping. Create a tranquil environment by minimizing noise, light and temperature extremes in your bedroom.
To help prevent a sleep disorder from disrupting your life, use the bed and bedroom for sleep only. Please don’t watch TV or work in bed (including checking emails on your Blackberry of iphone).
Keep a notebook beside your bed and if ever you lay in bed with thoughts racing around your head, write those thoughts down in the notebook so that you can revisit them the next day.

Aromatherapy
Aromatherapy is a true holistic approach to healing in that it uses oils extracted from plants and flowers to treat the physical, mental and spiritual body. Essential oils stimulate receptors in the nose which relay messages to the limbic system, the part of the brain that regulates emotions. The use of essential oils is nothing new, dating back thousands of years. The most beneficial part of aromatherapy, in my opinion, is that it can be incorporated into daily life via creams, massage oils, bath oils, compresses and for burning in an oil burner; and that blends can be tailor made to suit your requirements, for example, to help calm and induce sleep.

Lavender is regarded as the first choice in the treatment of insomnia. It is reputed to act as a sedative in conditions of mental and emotional agitation and unrest, calming the mind.
Roman Chamomile is renowned for soothing restlessness and nervous irritability, as well as alleviating anxiety and stress.
Sweet Orange is renowned for having a mild sedative and antidepressant effect as well as being refreshing.
Sandalwood is renowned for having a relaxing effect on nerves and has long been considered the first choice for meditation as it is reputed to quieten mental chatter.

Rituals
Finish working at least one hour before going to bed so that your mind has a chance to stop thinking about work and day-to-day stress.
Create a bedtime ritual that appeals to you, whether its meditation, deep breathing, reading, bathing or utilizing the benefits of aromatherapy to help make the transition from “working day” to “tranquil night”.

An hour before bedtime add a few drops of sleep inducing essential oils to your oil burner and fill your bedroom with a calming scent.

Sip on a cup of relaxing herbal tea such as Chamomile and Vervain, that are both renowned for their calming, sleep inducing qualities.

Run a warm bath, add a few drops of  sleep inducing essential oils and relax for 20 minutes by closing your eyes and focusing on your breathing. With every inhale breathe in tranquility and the scent of the oils, and with every exhale breathe out your worries.

Slip in to bed and ease into a tranquil sleep.

Taking time out for yourself is not only a luxury, it’s a necessity. While our fast-paced lives may make it feel like there’s no time for anything but work, our good health depends on taking a break that focuses on you. Treat yourself to a relaxing week away at some of our favorite eco-retreats…

Sanctuary Olonana, Kenya, Africa

If it’s rugged nature you seek, sign up for a spa-fari on a private stretch of the Mara River—a stone’s throw from where Out of Africa was filmed. This small and exclusive luxury safari camp (pictured above) prides itself on sustainable practices thanks to the Sanctuary’s wetlands and tree-planting projects, earning it a silver award from Ecotourism Kenya. After dining on fare from the Sanctuary’s organic garden, indulge in the mini-spa and pamper up with traditional, natural African remedies.

From $US389 per person.

www.sanctuaryretreats.com

Harmony Hill Wellness and Organic Spa, Hobart, Australia

Designed by owner Ami Nakamura using Feng Shui principles, Harmony Hill is sanctuary where rebalancing and re-energizing are a given. Ami makes all of the spas 100 per cent Australian certified organic products on-site. Treatments include iridology, kinesiology, Ayurveda, lymphatic drainage and chi energy healing. “This is not a traditional hotel or resort spa,” she says. “We focus on alternative therapies to offer a holistic health experience and we do not use chemicals for the extraction of ingredients and nutrients.”

Treatments start at $AU140

www.organicspa-retreat.com

Thermae Bath Spa, Bath, England

Travel to the heart of the historic city of Bath to bathe in the naturally warm, mineral-rich waters just as the Celts and Romans did nearly 2,000 years ago. Britian’s original natural thermal spa, water here is naturally hot and straight from the earth at 46 degrees centigrade. It also boasts more than 40 minerals and trace elements. Other highlights include an open-air rooftop pool with views of the city and surrounding hills, steam-rooms, relaxation areas and more than 50 complementary therapies and treatments.

Treatments start at £38

www.thermaebathspa.com

Kaiser- Friedrich-Therme, Wiesbaden, Germany

Thermal saline spring water is the main claim to fame of this charming historical spa city. The historical Kaiser- Friedrich-Therme building has preserved the essential elements of the Irish-Roman Bath, which is protected as a historic monument; the tepidarium (warm room) and the sudatorium (hot room), the Russian steam bath as well as the heart of the thermae, the historic indoor swimming pool, were restored in the colors and the decor of the late Jugendstil (German Art Nouveau).

Therapies start at 8,00 €

www.wiesbaden.de/en/sports/baths/kft/kft.php

Spreewald Therme, Germany

The Spreewald Therme combines modern architecture traditional Spreewald village elements and nature. Hot thermal springs bubble in the depths of the earth among the biosphere reserve Spreewald, while the mineral-rich healing waters flow into the different basins. Ease any stress away with a vapor-bath and sole-inhalation, as you relax in huge cucumber barrels. Beauty treatments boast ingredients of local herbs, cucumber and linseed oil.

Entry starts at 13,00 €
www.spreewaldtherme.de/en/spreewaldtherme.html

The Cowshed at The Scotsman Hotel, Edinburgh, Scotland

The Cowshed, tucked away inside five-star The Scotsman Hotel, employs only all-natural, 100% vegetarian spa pampering, featuring a proprietary range of essential oil-based treatments. Products here are made by hand using organic flower and plant oils, with herbal essences from the walled garden at Babmington House, the home of the original Cowshed spa.

Treatments start at £15

www.theetoncollection.com

What Rachel Avalon’s seminar taught me about the beauty industry…

Whether it’s dipping into latest Sephora finds or scanning through celebrity looks, my heart has always fluttered just that much more when it comes to beauty.  And with being an eco writer, I figured I pretty much knew all there was to about eco beauty.

That’s why when I heard about holistic nutritionist and eco expert, Rachel Avalon’s Lecture on Eco Beauty, I was curious to see what the green “it” girl would be discussing.  Knowing there is at least one natural makeup product that meets my approval, and often putting pestle and mortar to use in my kitchen for new facial concoctions, I wondered what the eco industry’s freshest face would have to say about beauty that I didn’t already know.

I walked into the lecture room, paper and pen in hand and ready to soak up what I thought would be new beauty tips. I also got a chance to have a quick meet and greet with Rachel, who was absolutely charming and a natural host.  With people pouring in, we quickly took our seats and the presentation set sail to what was going to be a revealing look at the beauty industry.

Moments in, I was capsized by own limited perceptions of beauty. Rachel began with where our beauty products are coming from, what’s in them, and how detrimental they are to our health. The virtually self-regulated cosmetic industry is saturated by politics and hazards, even though one could argue the two were never really mutually exclusive anyway.  Though we all know about lobby groups, Rachel’s knowledge of what exactly comprises the beauty industry which policies so easily saunter past the red-tape (and why), and how they affect us, is absolutely horrifying. In short, I learned that just like the IRS, we should never really trust the so-called “safety” regulations.

But to learn what was actually in all those lovely pressed powders, tubes and jars left me thoroughly disgusted. So what’s in it exactly?

Think Gemma Arterton’s scene in Quantum of Solace, where she’s covered head to toe in oil, and then you’ve got a very small picture of what you’re actually spackling on yourself everyday.  The trauma of what Gemma’s character goes through varies disfiguringly with our own experience – after all, with that much toxic waste on her she inevitably died. On the other hand, we go about our day with ten fold more and think we’re glamorous.  Put on, rinse, and repeat.

Considering we toss ourselves into a daily beauty gauntlet with questionable (and sometimes cancer-causing agents), you can only imagine how much damage we’re doing to ourselves in the long run.

If you consider the basics, (like shampoo, body wash, toothpaste, mouthwash, etc), it’s easy to see how the average American uses about 10 products a day – which exposes them to about 125 chemicals!

If you factor in that our skin absorbs 60% of what we put on it, and with the average girl wearing makeup at 14, by the time you’re 85 you’ve been exposing your body to harsh chemicals and toxins for over 70 years!  It’s no wonder that we have such a high rate of cancer in society, with 1 in 3 women and 1 in 2 men now being diagnosed with it.  The role of cancer in beauty was another interesting component of Rachel’s lecture, and got me questioning about how many chemicals I expose myself to daily without even thinking about it – all in the name of beauty.

And beauty isn’t just for women. Conscious care is definitely something both men and women need to think about (because almost everyone uses shampoo, soap, deodorant, etc.).  I brought my fiancé who was absolutely astounded by what he learned from Rachel’s lecture.  According to Avalon, women use over 186 chemicals a day, but men use a competitive 85 chemicals per day – and that’s not including if they’re overly metro sexual with a bathroom stash able to beat that of any beauty maven’s.

If you consider the basics, (like shampoo, body wash, toothpaste, mouthwash, etc), it’s easy to see how the average American uses about 10 products a day – which exposes them to about 125 chemicals!

This beauty maven, however, went home and started tossing products away and recycling the containers – despite their cost or how much was still left in the bottle.  Applying the tips I learned from Rachel’s lecture I read the labels of all my products – getting rid of anything I knew to be toxic, cancerous, and/or made from products I wouldn’t be within range of if I saw it in its unprocessed form, such as petroleum and placenta.

The result, I took Rachel’s many fantastic tips and alternatives, and am now putting them to use as I test the market for truly eco-friendly beauty products that are both earth-friendly and fabulous.  Much like every other beauty whore who hawk-eyes every new beauty product or fad on the market, my new approach is to hone in on the ingredient labels to see if products are really what they appear to be.  The result – gorgeous intelligence, as Rachel would say.

Many thanks to Rachel Avalon for such a great lecture!  Luckily for us, she hosts repeat lectures and is able to serve you as a holistic expert even if you’re not based in Los Angeles.  Her website is www.RachelAvalon.com.

Shireen Qudosi is a freelance writer specializing in the green industry. Visit her blog, The Logical Native, or check out her writing, link building, & social media marketing services at Babel Fish Communication. To contact her directly, email babelfish@qudosi.com and keep up with her work by signing up for the newsletter.

Image source: Arizona Foothills Magazine, Image Shack

Canon recently announced the finalists in its Keepers Competition. We love Little Puppy, Big Kiss in the Once in a Lifetime category. Visit this link and register to vote! By voting and answering one simple question you go into the draw to win a PowerShot SX210 IS, so you can capture Keepers of your own.

Plastic water bottles = bad news. I am a total culprit here. I LOVE having water bottles nearby, and in large amounts. I was that lady at the grocery store buying 36 packs of water bottles every couple of weeks. I thought it was a great thing because I was drinking all that water instead of soda or juice. I am kind of a water snob, also.

I will not drink tap water, I don’t care what anyone says, I can taste the difference, and it’s nasty. There aren’t enough lemons in the world to mask the taste of some tap water. I have even been known to bust out my water bottle in a restaurant because I won’t drink the water they bring me. Snob? Agreed.

So…in all of this “What Can I Do?” research for ideas on how to help out the innocently uneducated and lazy people who are swatting that little green angel like an annoying gnat, I discovered the evil behind the water bottle. Sure, I recycled my plastic bottles, but not everyone does. The amount I was bagging each week was amazing. To think that so many people were consuming these piles of bottles and they were being dumped in landfills to rot for years and years was disturbing. I actually needed a word bigger than disturbing that hasn’t even been invented yet.

Now, I’m not dissing plastic. Plastic is great. I don’t really see a more sanitary baby bottle nipple or revolutionary IV bag out there, but that much plastic for a container that holds drinking water? We invented glasses a long time ago for that. I also understand that we live in a world of convenience, and glass isn’t really convenient, I get it. But the sheer amount of plastic water bottles on the earth is probably increasing its density level in the universe.

Well, since I’m here for a solution and not just to ramble on, here it is – Klean Kanteens. It’s not just a cute name, they have a legit website. (kleankanteen.com) Here’s what’s great about them – 100% stainless steel (which is flavor free), BPA-free (a harmful chemical found in metals), the company uses fair labor standards, and best of all, they come in lots of nifty colors. Get a few of them, so there is no excuse that yours is “dirty” or “left at work” or “lost somewhere.” And guess what? You can refill them over and over and over and over and over and over. And over.

Another fact is that plastic contains chemicals, and I’m no chemist, but I do remember that heat and cold can cause chemical reactions. How do you think these water bottles are being shipped? Large trucks and planes that have NO temperature control are bringing them to us with the utmost convenience, but we have no idea what has happened to our water from when it was freshly bottled to when we put it in our mouths. I mean I might as well stick to the tap water at that point.

For those of us that want to go a step further, thewaterproject.org is a site where you can read stats and even donate money to get clean water to people who don’t have access. The domino effect is amazing – plants will grow better, people will be stronger and healthier, they can go to work and school, the diseases are cut down tremendously, and the list goes on. I just went to the website and donated $20, it was quick and painless, and according to them, $10 can pay for one person to have clean water for 10 years! You can even select where you want the water to go; Haiti, Sudan, Sierra Lione, India, or wherever it is most needed. I am gonna have two people saying “Cheers!” for the next 10 years without really putting a dent in my checkbook. Here is the link.

Canteens: Not Just for Campers by Courtney Raney

Feeling tired? Exhausted? Lacking concentration? Lacking motivation?  Whilst energy drinks, coffee, and pharmaceuticals may offer a quick short-term solution and “hit” of energy, they are not doing you, your loved ones or the planet any favors.

If you’d like to get off the roller coaster ride of energy highs and lows, it might be a good idea to consider other options. Following is a number of lifestyle choices and rituals specifically targeted to help improve energy levels. I encourage you to challenge yourself this next month by making a conscious effort to implement these alternatives in to your everyday life, and take note of how you feel in four weeks’ time.

Invigorate your body and mind. Take a few minutes to give yourself an energizing massage. Focus on your breathing. Stretch and exercise your body. Movement is the key to a healthy body, mind and soul. Moisturize your skin with invigorating oils. Nourish yourself with a well balanced meal and drink an adequate amount of purified water each day. Radiate with life.

Diet

Give up stimulants such as coffee, sugar and mainstream chocolate for one month and make a conscious effort to become aware of the difference in how you feel. Yes, you may suffer withdrawal symptoms such as headaches and fatigue for a couple of days but once you push through these 2 – 4 days, you’ll come out the other end feeling so much better.

Choose herbal teas instead of coffee.

Choose protein rich foods such as nuts, seeds or hummus on carrots, cucumber and celery as snacks instead of chocolate and sweets.

I used to be a coffee-a-day girl… nothing serious… just the usual morning “pick me up” that I became dependent on. But one day I started to think that coffee had control of me and I detested the fact that I “needed” my coffee fix. So I decided to give it up. The first day was horrid. I lay in foetal position for 4 hours with a splitting headache that no painkiller could suppress. But then something magical happened after day-two, I no longer had that “need” for my morning kick starter and it was like a cloud had been lifted off my mind. More clarity. More energy. Myore morning motivation.

General dietary advice for sustained energy, health and wellbeing
• Graze rather than overeat. Large meals are harder to digest, place a strain on your organs and can result in indigestion and sleepiness.
• Eat a balanced, nutritious diet based on organic and biodynamic wholefoods: fruit, vegetables, wholegrains, nuts and seeds.
• Choose a wide variety of brightly colored fruits and vegetables that are in season.
• Take either a heaped tablespoon of ground flax, pumpkin, sesame and sunflower seeds, or a tablespoon of blended seed oil. My favorite is Udo’s Omega 3:6:9 Oil Blend.
• Eat probiotic-rich foods to improve your digestive and immune health. eg, kefir
• Drink clean filtered tap water and herbal teas.
• AVOID alcohol, caffeine, smoking, processed foods and take-out food with added chemicals and processed ingredients; AVOID fat free, diet, low or no cholesterol packaged foods. AVOID cage eggs, dairy and meat that is not pasture fed. AVOID refined table salt, sugar and margarine. AVOID soft drinks, cordial, bottled juices and vitamin waters that are full of sugar and artificial additives.

Exercise
Being unfit and overweight places a massive strain on the body, depleting your energy. There is so much research out there stating that regular exercise is one of the best physical stress-reduction techniques, that it relaxes tense muscles, helps you to sleep, improves blood flow to the brain and releases chemicals called endorphins in to your blood stream giving you a feeling of happiness. Oh, and the fact that a little exercise each day is wonderful for improving stamina and oxygenation of the body.

For the next month make the effort to move your body every day. Whether its a brisk 15 minute walk around the block, a half hour jog in the park, a yoga class, workout at the gym, swim at the beach, laps in the pool, or bicycle ride, do something to get your body moving and body sweating.

Personally I really start to feel it if I don’t exercise for a few weeks: I become more lazy and sleep in that little bit longer, I become brilliant at conjuring up reasons why I deserve my sleep ins, my mood drops, I lack inspiration and no longer have that spring in my step or vibrant energy that I love so much. The simple truth is that movement is the key to a healthy body, mind and soul. Your body loves to move. It was designed to move.

Aromatherapy
Aromatherapy is a true holistic approach to healing in that it uses oils extracted from plants and flowers to treat the physical, mental and spiritual body. Essential oils stimulate receptors in the nose which relay messages to the limbic system, the part of the brain that regulates emotions. The use of essential oils is nothing new, dating back thousands of years. The most beneficial part of aromatherapy, in my opinion, is that it can be incorporated into daily life via creams, massage oils, bath oils, compresses and for burning in an oil burner; and that blends can be tailor made to suit your requirements, for example, to uplift and invigorate.

Uplifting and Invigorating essential oils
• Lemon is reputed to have properties which can lift the spirits and overcome mental fatigue.
• Peppermint is renowned for enhancing concentration and stimulating circulation.
• Eucalyptus is renowned for restoring vitality and reviving spirits.
• Rosemary is associated with clearing thoughts and is renowned for promoting circulation of energy.

Morning Ritual
Start each morning by body brushing your dry skin to stimulate the lymphatic system. Shower, and then gently massage your body with a light layer of body oil scented with invigorating essential oils to help wake up your body and mind. If you’d prefer not to use a scented body moisturizer then add a few drops of invigorating essential oils to the shower and transform your morning cleanse into an uplifting experience to help wake you up.

Daytime Ritual
If you work in an office, how about going for a walk in your lunch break in a nearby park, around the harbor, by the beach or simply around the block to help clear your mind and improve energy levels for a more productive afternoon. Use the opportunity to fill your lungs with fresh air. Find a quiet place and take a moment to focus on your breathing. With every inhale, breathe in energizing oxygen. With every exhale breathe out stress, fatigue and stale thoughts.

When I’m at work, I make the effort to take regular breaks from my computer by getting up and going for a walk around the garden in the sunshine, to help recharge and refresh my mind. It works!

Afternoon Ritual
If you’re one that feels drowsy and lacking concentration around 3pm, please don’t reach for the nearest chocolate bar or coffee cup. It may be due to the natural cycle (and dip) of your circadian rhythm and the associated anticipation of sleep. Try burning uplifting and invigorating essential oils in an oil burner around this time, or sip on a stimulating herbal tea such as gingko, peppermint and schisandra that are all renowned for their uplifting properties.

Most importantly, please remember to be kind, gentle and patient with yourself as you’re learning these new ways of thinking, doing and considering. Keep in mind that every moment in the day is a new opportunity to make a different choice – a choice to help improve your holistic health and happiness that not only benefits you, but your loved ones and the planet we all share.

Improve Your Energy Levels by Sam Sample

We discovered vegan chef Christy Morgan on Twitter and instantly fell in love with her philosophy and her food. The Green Dove asked the LA-based veganista, who has whipped up dishes for the likes of Alicia Silverstone, to share her journey, insights and one of her fave recipes…

How did you become the Blissful Chef?

I’ve been studying plant-based nutrition for about eight years and teaching for four. I came up with the name “The Blissful Chef” as a way to brand myself and create an image that people will remember. The name fits me well, because to feel bliss is to experience true happiness and spiritual joy. My life, business, teachings, blog, and whole existence is all about spreading happiness and joy to others through food, and helping them access their bliss.

What inspires you?

In live, I’m inspired by all of my amazing friends that do what they are passionate about everyday and those who have dedicated their lives to saving animals. With cooking, I’m inspired by the changing seasons and the different produce that is available throughout the year. I love gardening, and find growing my own food to be a fascinating process. I’m also inspired by different cultures. Often times I just open the fridge, see what’s in there and whip something up.

Your fave raw vegan treats?

I love raw vegan desserts because they are made with wholesome ingredients and they are so rich that I only need a little to be satisfied. If I eat baked desserts, like Uncle Eddies cookies for instance, I can literally eat the whole bag in one sitting. I love raw chocolate, Earth Cafe pies, and my Heavenly Raw Chocolate Mousse.

If you could recommend one thing about veganism to someone who’s not, what would it be?

Eating a healthy, balanced, plant-based diet I feel is the best thing for our minds, bodies, spirits and for the planet. But if you can’t go whole hog overnight, then start by having two plant-based meals a day (or as much as you can). Slowly start transitioning the “good” things into your diet, like whole grains and dark leafy greens, then start taking away the not-so-good things (meat, dairy, sugar, alcohol, processed foods). I have some great tips on my blog for making the transition that are extremely helpful and realistic.

The 80/20 Rule
This is the only thing that keeps me sane and not OCD about my diet. If you can eat super healthy 80% of the time, you can let yourself be a little naughty 20% of the time. Hold on now, I’m not talking about having hamburger and fries for that 20%, but if you are at a party or want to go out to dinner with your friends you can have something fried or a piece of cake with frosting. I don’t compromise as far as eating only vegan foods, but sometimes I do eat sugar or have more oil than I’d like to when I eat out. I’m human too! I just have a rule that at home I’m making the healthiest food possible, with wholesome organic ingredients, no oil and no sugar. That way I can relax when I go out with friends.

It doesn’t serve you or your health to be fanatical about your diet. But it is the most important tool that you have for creating optimal health free of physical pain and mental suffering. Your food choices will affect everything in your life, so choose them well.

Check out The Blissful Chef blog for more ramblings from Christy Morgan, natural food chef and educator, who continues to study plant-based nutrition with the best in the field, has cooked for Alicia Silverstone, and continues to be sought out for her accessible approach to nutrition and holistic living.

Follow Christy on Twitter @TheBlissfulChef.

Avocado, Strawberry, & Grape Tomato Salad

Strawberries are the most popular berry in the world. They go great in salads and as a compliment to a savory dressing like Balsamic Vinaigrette like in this recipe.

1 head butter lettuce, leaves torn or chiffonade
2 avocados
1 medium carrot, thin julienne
10 grape tomatoes, quartered
6 strawberries, ends cut off and sliced
1 cup yellow pepper, thinly sliced
Pinch of pepper and sea salt

Balsamic Vinaigrette

1 tablespoon olive oil
¼ cup balsamic vinegar
¼ cup fresh lemon juice
2-3 teaspoons maple syrup
¼-½ teaspoon sea salt
½ teaspoon black pepper
1 clove fresh garlic, sliced (optional)

Preparation

Blend dressing ingredients in a blender or whisk by hand. Toss salad ingredients together with vinaigrette right before serving.

We received an email yesterday from Dr Steven Joyal’s publicist, who, besides promoting his new book, What Your Doctor May Not Tell You About Diabetes, also explained how the doctor is a big advocate of the significant health boosting properties of common herbs and spices. We wanted to know more, so had a quick chat to the doc…

TGD: How did you come to be an advocate of adding spices to the diet in order to achieve good health?
SJ: The scientific data in support of spices like curcumin, ginger, rosemary, cumin, and cinnamon is strong.

TGD: How are spices best consumed for maximum impact?
SJ: Fresh or dried, spices have a wealth of health benefits. Scientific research suggests that spices/herbs like marjoram, thyme, and rosemary may help reduce the formation of cancer-causing substances called heterocyclic amines in grilled or broiled foods.

TGD: Have we come full circle, understanding perhaps what our ancestors did, that spices have profound health-boosting properties?
SJ: Before the pharmaceutical companies found disease profitable, ancient traditions like Ayurvedic medicine understood the value of herbs and spices in helping to maintain optimal health.

TGD: How can spices help someone with diabetes?
SJ: Cinnamon and cumin are two spices with interesting anti-diabetic properties. Scientific data suggests that these two spices can help support healthy blood sugar levels and reduce the oxidant damage from diabetes. Efficacious doses are about two teaspoons daily.

TGD: What are your must-have spices for your rack and why?
SJ: Ginger (anti-inflammatory), cumin (support healthy blood sugar levels, anti-oxidant), cinnamon (anti-oxidant, supports healthy blood sugar levels), tumeric (curcumin) {anti-inflammatory, anti-cancer, anti-oxidant), rosemary (anti-oxidant, anti-cancer) are all great spices and herbs for supporting optimal health.

TGD: Turmeric is often a spice touted for its amazing healing properties. What is it about turmeric that has such a big impact on the body?
SJ: Turmeric’s “secret” is curcumin, and this interesting ingredient has anti-cancer properties, antioxidant properties, and anti-inflammatory properties. In fact, several experimental studies, as well as human clinical studies, show benefit for curcumin in Alzheimer’s disease, a devastating neurological illness!

We’re saving trees today people! I have an extremely simple way for you to save a forest and make all those huge blue people from Avatar proud…

Go paperless with your bills!

Most utility bills and credit cards can be paid on the web and they will usually have a big obnoxious pop up window that says, “GO PAPERLESS TODAY!”

Stop ignoring it. It takes two seconds and you won’t have tons of  mail crushing your magazines anymore. You won’t waste paper with envelopes, you’ll save money on buying stamps and ordering checks, and you can pat yourself on the back because you have probably saved a whole tree today all by yourself.

Actually, companies like AT&T are going to plant trees when their customers go paperless. It’s trendy and the stats are incredible! If one million people went paperless with their bills, 400,000 pounds of paper would be saved. Not to mention preventing 6 million pounds of greenhouse gases, and 4 million gallons of waste water being dumped into our fresh water supplies each year. Did you know that one million trees can absorb up to one million tons of carbon dioxide? Four million people a day can breathe fresh oxygen from that (PayItGreen.org).

Okay, so you know it will save a forest, not to mention the animals and ecosystems that rely on the forest, but you are still worried about identity theft from putting your info on the net, right? Trust me, if criminals wanted your information, they’re gonna get it no matter what. You do realize if you get a bill in your mailbox, someone can just walk up and take it. That’s called old school identity theft, and those people are still alive.  Besides, 99% of legitimate business websites have security firewalls that protect people and guarantee their safety, so take it up with them if anything happens, and they are legally obligated to help you.

Also, I know this should go without saying, but it kinda defeats the purpose of going paperless if you just print out the bill from the internet after you’ve paid it, so don’t do that either. Make a folder on your computer called “gas bills” or “cable bills” or whatever you have to do to keep records. Use fun fonts and fancy colors. All the cool kids are doing it.

Let me guess, you can’t remember to pay bills if they don’t come in the mail, can you? Well most of these places send you an email reminder every month in plenty of time. Check your junk mail occasionally to see if any got accidentally put in there, and just click the “not junk” button and it won’t happen again. If this doesn’t work, put a recurring reminder in your calendar to check the emails.

But there are passwords and usernames and security questions, oh my! Make yourself a word doc and save it to your desktop with a list of the bills you pay, the website, and the usernames and passwords that correspond to each one. Eventually you will remember them all anyway.

Well, you are out of excuses, so since you’re already on the computer reading this, go switch over to paperless billing. Trees are bigger than us, and if they had motor skills they’d be attacking us with chainsaws daily.  That would be really messy. So start being a tree hugger, you’ll live longer.

Pay a Bill, Save a Tree and photo by Courtney Raney