.

Homemade facial scrub

Exfoliation removes dead skin cells, helps to unclog pores, improves circulation, smoothes skin - Reasons enough to include this step once a week in our skincare routine.


The facial skin is more sensitive than the body's skin. So, the exfoliation should done gently. 


Choose one exfoliant agent:
Cinnamon 
Ground almond
Uncooked oats


Choose the bond agent:
Coconut oil (not recommended for oily skin or acne prone skin)
Honey
Olive oil
Unsweetened Yogurt


Mix them and apply into the face with soft circular motions. Rinse with abundant water and moisturize.

The Power of Positive Affirmations

Positive affirmations can be a mantra, a prayer, a therapy, a heal but is definitely a form of attracting to ourselves what we desire. 


How it works?
When we repeat daily affirmations, we are accepting and preparing our brain for a positive change - whatever is emotional, physiological, physical, romantic, professionally, economical or others. 
It's like programing our mind, setting it for the change we need - for success.  A negative mind creates obstacles and probably will guide us to failure. 
Positive affirmations = Positive thoughts = Positive actions = ACHIEVEMENT


Here are some affirmations.  
You can make your owns, just keep in mind that it should be always in the present or present continuous. Our brain is very literal. If  you use the future tense, your brain will keep delaying it. You didn't tell when...Our brain needs clear instructions. While you are repeating it, visualize it happening. Believe!


Positive Affirmations for Better Relationships
  • I attract positive and good people in my life
  • I choose friends who accept me and love me
  • My life is full of love and I find it everywhere I go
  • I see others as good people who are trying their best
  • I communicate with clarity and kindness and I receive the same in return 
  • I enjoy life and I have fun with others
  • I choose to see my family as a gift
  • I help others
  • I choose to not criticize myself and others
  • I forgive those who have hurt me

Positive Affirmation to fight depression and build self esteem
  • I am in charge of how I feel and today I feel happy
  • I will not compare myself to strangers
  • I am whole
  • I am enough
  • The only person who can defeat me is myself
  • I love my body, I eat well and make exercise.
  • I am beautiful
  • I wake up happy every day and excited about every second of my life
  • All problems have a solution
  • The past has no power over me anymore


Positive Affirmations for Career
  • I have the job of my dreams
  • My job brings me financial abundance
  • My work is valued
  • I have my own company and I am successful
  • My dreams come true
  • I feel happy working. I love what I do
  • I have an amazing work environment 
  • I am in charge of my future
  • I know exactly what to do to achieve success


Positive Affirmations for Romantic Relationships
  • I am in a relationship with my soulmate and we are living true love
  • I deserve true love and I deserve to be loved
  • Me and my partner are understanding, passionate, loyal, respectful and happy together
  • I am choosing and not waiting to be chosen
  • My heart is prepared to receive love
  • I am attracting the perfect person for me
  • Love starts with me
  • I deserve to be happy in my relationship

Positive Affirmations for Health
  • My body and mind are in perfect health all the time
  • I nourish my body with nutritious food and drink plenty of water
  • I keep my body in shape
  • My body works exactly as it supposed to
  • My body is fit and strong
  • The older I get the healthier I become
  • My body is healed, restored and filled with energy
  • I keep my ideal weight and health 
  • My mind is at peace


Positive Affirmations for Wealth
  • Wealth constantly flows into my life 
  • I worthy of living in abundance
  • I attract wealth and abundance into my life
  • Money comes to me easily
  • My actions create constant prosperity
  • I constantly attract opportunities that create more money 

If you feel uncomfortable saying an affirmation, probably that is exactly what you need - what is missing in your life.

"The mind is everything. What you think, you become" 
                                    - Budha -

Silence Therapy





Why is silence important?
We are awake by noise - alarm clock. We have breakfast with noise-  the sound of the tv. We move to work with the noise of traffic. During our workday we are surrounded by noise.  Our mobile phone is always making noises to attract our attention.
We make noise to be heard - we need to be heard to validate our feelings.
Noise became our normality.


Silence is important to learn to:
  • Control impulsivity,
  • Avoid unnecessary conflict and gossip
  • Manage anger
  • Realizing that something that we thought it was important to say, wasn't after a few minutes of refraining of transmitting it
  • Hearing others carefully
  • Learning from others
  • Getting to know others better
  • Feeling calmer
  • Feeling peaceful




How to make silence?
  • No Talking
  • No Texting
  • No Social Media
  • No Emails



When to make silence?
  • Listen more. Hear what others want to tell you
  • When you feel angry or agitated, hold and don't speak.
  • Go for a silence retreat, 
  • Make silence during your vacations 
  • During days off 
  • Before and after work
  • Make 1 hour a day of total silence 



Tools that help to make silence





















Party Food Ideas - Finger Food




The best party foods are always the ones that don't need individual plates, clutery, don't need to be hot or cold and preferably are easy and quick to make - Finger Food!
Allowing us to enjoy the party and relax after it too!






Mini Sandwiches



Tuna sandwich - Mix tuna + mayo + chopped onion + chopped parsley. Season with salt and pepper. Spread it on the bread and add 1 leaf of lettuce.  Cover with other slice of bread and cut in half - to make 2 triangles. 


Mixed sandwich - Spread butter or labneh on the bread and add ham ( I prefer chicken or turkey) + cheese  ( I use flamengo or gouda) + slice of tomato.  Cover with other slice of bread and cut in half - to make 2 triangles. 


Crab sticks sandwich - Mix finely chopped crab sticks + mayo + chopped hard boiled egg + chopped coriander.  Spread it on the bread and add 1 leaf of lettuce.  Cover with other slice of bread and cut in half - to make 2 triangles. 



Smoked salmon sandwich - Spread both slices of bread with white cream cheese (I like Philadelphia) and add 1 leaf of lettuce or baby spinach and 1 slice of smoked salmon ( I use norwegian).  Cover with other slice of bread and cut in half - to make 2 triangles. 




Chicken sandwich - Mix boiled or grilled shredded chicken + mayo + chopped onion (raw or caramelized ) + chopped coriander or parsley. Spread it on the bread and add 1 slice of tomato or watercress.  Cover with other slice of bread and cut in half - to make 2 triangles. 




Green olives and ham sandwich - Spread the bread with finely chopped marinated green olives and carrot and add 1 slice of ham ( I used smoked  chicken or turkey). Cover with other slice of bread and cut in half - to make 2 triangles. 




Hummus or quark chesse and spinach sandwichSpread both slices of bread with hummus and add baby spinach. Cut in half - to make 2 triangles. 



Avocado and boiled egg sandwich -Spread the bread with mashed avocado and add sliced of tomato or lettuce and boiled egg. Cut in half - to make 2 triangles. 




Quiche's slices or Mini Quiches




Ham, cheese and black olives Quiche
  • Preheat oven to 180 C. 
  • Lay the butter paper that comes with the shortcrust pastry in the quiche baking and the shortcrust pastry. Make holes with a fork on the pastry.
  • Add sliced black olives, ham and gouda or flamengo cheese squares on the pastry.
  • Wrisk the 3 eggs, 200 ml of heavy or light cream, salt and pepper in a bowl. Pour over ham and cheese in the pastry.
  • Bake at 180 C for 35 minutes.
The ham can be replaced for squares of bacon or chicken. Can be added more ingredients.



Mini Savory Pies


There are chicken, meat, shrimp or vegetables mini savory pies. Buy ready ones in bakeries or frozen ones in the supermarket and oven it. If you prefer bake it your owns. There are many recipes in the net.





Mini pizzas or pizza slices



Order  and slice it or buy frozen and oven it. If you prefer bake it your own.



Food on a Stick



A great option is Tomato cherry and fresh white cheese or feta cheese seasoned with olive oil in a stick 





Chicken Nuggets and Fish Fingers










Buy frozen and oven it. If you prefer bake it your owns.


Dips are a no no! Avoid double dipping. Is not hygenic.




Best Natural Body Moisturisers



















There are so many chemicals already absorbed into our body, we don't need to apply more directly to our  skin. 
Let's instead moisture and nourish our skin and body!

These are antibacterial, anti-aging,  prevent strech marks, repairing, high in antioxidants and vitamins, like vitamin E.

Give preference for unrefined, fragrance free and organic products.



 African Shea butter
Extracted from the nut of the shea tree.
better - unrefined and organic






Coconut oil
Extracted from the coconut kernels.
better - organic, extra virgin and cold pressed
( not recommended for acne prone skin. It's comedogenic. )









Sweet almond oil
Extracted from the nuts of the almond tree.
better  - organic and cold pressed







Aloe Vera gel
Extracted from the leafs of the plant.
better - having home and 
extracting the gel directly from the plant






Cocoa butter
Extracted from the cocoa beans. 
better - unrefined and organic
( Not recommended for acne prone skin. it's comedogenic.)

The Importance of Truth


Truth became something that is manipulated, masked, hidden for convenience. 

So, when two people are talking and one of them is lying - there is no real communication - what is the point of talking?
It's a waste of time.

There are ugly truths, but there also soft forms of telling them.

Truth is what makes relationship real
Truth is what makes feelings real
Truth is what makes experiences real
Truth is what makes people real

When we don't really want or cannot talk about a certain truth is better to simply say : "I don't want to talk about it". 

If we are the responsible for that ugly truth is better to learn from it and to not make a ugly truth next time.

We are responsible for our actions and our actions become truths - events that happened or sentences we said. 

Relationships are build with truths. We want to live what is real, not in some actor's lie. 

Lying is not ok - it is not acceptable. And shouldn't be part of anybody's values.




Sugar Detox - More than a detox


Sugar is addictive and empty in nutrients. More than a detox..eliminating refined sugar from our diet is choosing health


What is Sugar Detox?
Sugar Detox is abstening of eating refined sugar for a determined time - minimum 30 days in order to reset our habits and relationship with sugar.


How to Sugar Detox?
Replacing refined sugar and processed foods containing  refined sugar for fresh fruits, unsweetened dried fruits, honey and other foods that contain natural sugar.

Also being careful with foods with hidden sugar, like: beer, sauces, salad dressings and many others. 



What are the Benefits of a Sugar Detox?
  • Helps emotional eating
  • Quick weight loss
  • Reduces risk of diabetes
  • Skin improvement
  • Palate recovery
  • Many others



Healthier alternatives for sugar 
  • Medjool dates
  • Fruits
  • Raw Cacao
  • Raw Honey
  • Coconut sugar
  • Maple syrup
  • Xylitol 
  • Molasses

How to make Oatmeal tasty without adding too many calories


Oats is a fulfilling, nutritious and complete whole grain-  food - high in fiber, a good source of complex carbs, vitamins, minerals, proteins, antioxidantes and is gluten free.

It's a great breakfast to start the day, but the plain oatmeal prepared just with water doesn't sound tasty.  The goods news is that it can be fixed without adding too many calories!


Let's start with the Base recipe.

Ingredients:
  • 5 tablespoons of steel cut oats  or old fashioned oats  (previously soaked for 5 hours or overnight)
  • The double of water
  • Cinnamon

Remove the water of the soaking. Pour the oats in a  small saucepan and add a pinch of cinnamon or more to taste. Cover with the water and let it cook for 12/15 minutes in low heat for the steel cut oats and 8/10 minutes for the old fashioned oats.

In a bowl, pour the oatmeal 


Making it tastier- Options:



  • add fresh fruit + honey + unsalted roasted nuts


  • add slices of banana or /and strawberries + pieces of dark chocolate  + unsalted roasted nuts

  • add unsweetened nut butter + fresh fruit + unsalted roasted nuts


  • add unsweetened nut butter + dark chocolate + fresh fruit + unsalted roasted nuts



Can also be added:

  • Flax seeds
  • Wheat germ 
  • Chia seeds
  • Sunflower seeds
  • Hemp seeds
  • Pumpkin seeds
  • Dried fruits (dates, apricots,plums, etc)




However for some people the texture of the oatmeal itself is the problem. In that case, there are other ways of eating the versatil oats:

  • Overnight oats
  • Oats with greek yogurt and fruit
  • Oats and banana pancakes
  • Oats granola bar
  • Oats biscuit
  • Oats cake
  • Oats crepe
  • Oats smoothie
  • Oats bread



Benefits of eating oats regularly

  • Improves cholesterol levels
  • Lowers blood sugar levels
  • Reduces the risk of heart diseases
  • Relieves constipation and regulates the intestine
  • Is very filling and may help to reduce weight






The 8 Types of Love

Love is the most powerful feeling and is present in our most important relationships: parents, offspring, best friends, lover, spouse, neighbours, colleagues. 

However, we don't love everybody the same way. According the ancient Greek philosophers, there are 8 different types of love




1. Eros - named after the Greek God of love. 
It's the love of the body - physical, sexual and passionate love. Driven by attraction, lust, beauty, pleasure.

2. Philia - means Brotherly love 
It's the love of friendship- the love of the mind. Dependable, loyal, understanding.

3. Storge - means natural or instinctual affection. 
It's the love between family members: as of a parent for a child and vice versa, between siblings, grandparents towards grandchildren.

4. Agape -  means the highest form of love.
It's the selfless love. The love for God, nature, charity, for strangers, for the entire world. Guided by altruism, empathy and compassion. 

5. Ludus -  means play, game, sport.
it's the falling in love with someone - the beginning of love. Playful, teasing, flirtatious, fun, seducing. 

6. Pragma - comes from the word pragmatic.
It's the long lasting love. Built in commitment, reason, practicality, mutual interests, compatibility and tolerance.

7. Philautia -  Means self-love.
It's the self-love. Based on self-esteem, confidence, the relationship with ourselves.

8. Mania - means madness.
It's the obsessive love - If it can be considered love - Co-dependent, jealous,  possessive, stalking, aggressive.


To love healthily others and ourselves (Philautia), it's essential to have lived a solid familiar love (Storge). If not, real friendships can help (Philia). Sometimes, we have to choose our own family.

Many romantic relationships starts as Eros or Ludus and end up in Storge, Pragma or Mania. 

People who suffers and makes suffer with Mania love have to work their self-love (Philautia).

All forms of love helps our spiritual growth (Agape).



Picture source: pixabay.com

What to Eat in a Vegan Diet?


Vegan diet seems so restrictive and limited, but actually, we can eat everything. The only exception is meat, fish and animal derivades. 



  • Nuts
  • Nut butters
  • Fruits
  • Dried fruits
  • Vegetables
  • Legumes
  • Grains
  • Pastas
  • Beans
  • Seeds
  • Some processed foods, like potato chips



Recurrent questions about Vegan Diet


Where can I get the Protein?
Almost every food has protein. Some of the vegetal sources higher in protein are: 

  • black beans,  
  • yellow corn, 
  • almonds, 
  • peas, 
  • oats, 
  • broccoli, 
  • quinoa, 
  • lentils, 
  • pumpkin seeds, 
  • brussels sprouts
  • seaweed, 
  • peanuts,
  • potato, 
  • cauliflower, 
  • chickpeas, 
  • chia seeds, 
  • pistachios, 
  • avocado, 
  • asparagus, 
  • many others. 


Where can I get B12 vitamin?

B12 is found in the meat because of the grass the animal eat. We could just directly eat the grass! But there are other tastier ways, as: 

  • Fortified cereals. Look for the one that are whole grains and high in fiber. 
  • Fortified breads
  • Fortified non-dairy milk
  • Nutritional yeast
  • Nori
  • Shiitake mushrooms


Where can I get the Calcium?
  • Kale
  • Beans
  • Broccoli
  • Sweet potato
  • Carrot
  • Dried fig
  • Many others


Where can I get the Iron?
  • Peas
  • Beans
  • Lentils
  • Nuts
  • Seeds
  • Flax seeds
  • Spinach
  • Kale
  • Potato
  • Mushrooms
  • Oats
  • Quinoa
  • Dark chocolate
  • Many Others