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> June 2021 

Your Essential Guide.......

Feeling tired, stressed or simply need a boost? There is an essential oil to fix that feeling…If you have ever loved the scent of fresh flowers in spring and summer, then you have most certainly inhaled the aroma of the plant’s essential oils. These oils have been used for centuries for their amazing health benefits.

Essential oils have grown in popularity and are no longer exclusive to new-age spas and hip urban centres. Plant-derived, heavily distilled oils have long been a selling point of cosmetics and cleaning products, and new evidence shows that they're a powerful therapy when inhaled and used correctly.

Each plant's essence has a particular chemical composition that influences its scent, absorption, and effect. Essential oils are easily detected by smell receptors that are connected to the limbic system, which regulates heart rate, blood pressure, breathing, and tension. Essential oils, have a lot to offer, and no two oils are identical.

“Yes, aromatherapy can potentially be beneficial to your health. Consider using scents instead of pills to lift your mood and disperse any anxiety.”

There are a myriad of essential oils to choose from, so here's a rundown of those that may be used for mood-altering medication. Essential oils are a low-risk, low-cost, and an efficient treatment for symptom management. So grab a cuppa and decide which option is best for you.

De-Stress- Ylang Ylang is your “go to”. Ylang Ylang is good for relieving nervous tension, frustration, restlessness, anger, anxiety, depression and stress. It is also the essential oil to use in the case of shock and trauma to the mind and body. It has a wonderful relaxing aroma and can really aid an over stimulated nervous system to unwind and relax.

Mood Defying- Mandarin has a calming influence on the emotional body and can bring relief in the case of insomnia, anxiety, low mood and stress. With its beautiful colour, the essential oil is nourishing to the nervous system. It is also thought to be uplifting and restorative to the mind, bringing back your zest, happiness and concentration.

Restful Sleep - It’s an old preference and loved by most people – lavender. Lavender is known for its peaceful, soothing and restful qualities. It helps with sleeplessness, headaches and irritability as it is calming to the mind.

Boost Confidence- Bergamot has a brilliantly uplifting aroma, and it is used usually in aromatherapy for depression, low self-esteem, melancholy and anxiety. It is refreshing and invigorating. It is good for banishing stress and promoting confidence.

To unleash the best essential oils into the air, I suggest using a diffuser; but, if you don't have one, you can spill oil into a bowl of steaming hot water. Using one or two drops of the oil or oils of your choice. Inhale the fragrance released after taking 10 deep breaths while standing a few feet apart. 

Another excellent suggestion is whether you are at work or in the car. Place one drop of each oil on a cotton ball and place it under your nose for one to two minutes.

Be Cautious - even though the aim of this blog is to give you an overview of useful essential oils that can help you feel more inspired. Trying essential oils, particularly when it comes to aromatherapy, is almost always risk-free. However, Essential oils should be used with caution by those who have extreme reactions or allergies to fragrances, as well as others who have respiratory issues.

> May 2021

Self-Care, Treat yourself to a little every single day and reap the wellbeing rewards......

You may be mindful that you need to take proper care of yourself, but due to the pressures of life, you refuse to do so. Self-care is something you should be aware of and consciously prepare for, rather than something that comes to you. 

Here is some self-care inspiration to give your mind, body, and soul a lift on a regular basis.

Get some sleep already - Even though it seems to be easy, most of us get less than seven hours of sleep a night. Your brain eliminates toxins, consolidates memories as you sleep. Which, yes, means you can snooze your way through self-care.

Simply Breathe - You'll find that your breathing becomes rapid when you're agitated, panicked, or sad. Take a few deep breaths and pay attention to how easily you recover after pausing for them. Make e an attempt to find a quieter spot to rest and think. Meditation is a wonderful way to unwind, give it a go!

Go outside - While you're at it, blow off the cobwebs and get a change of scenery. Per day, move for at least 30 minutes. It's easy to overlook the importance of getting some fresh air, but a quick jog through the park will do wonders for your mood. Make an attempt to get out every day whether you're feeling cooped up at home or at work, even if it's just for 10 minutes or for half-hour during your lunch break.

Learn to relax - We all unwind in various ways, so if your usual coping mechanisms aren't working right now, it's time to rethink your approach. There are a variety of ways to unwind without leaving the house; some people like to take a hot bath filled with bath bombs, read a bestseller, or engage in a solitary hobby such as crafting.

Eat and drink well - It's easy to slip into a pit of comfort food from our favourite take-out spot to fill an empty vacuum at times of uncertainty and disharmony. While a takeaway is a good way to start the weekend and a well-deserved treat, a more nutritious diet should be enjoyed on a regular basis. Speak to your Dietician for a healthy eating plan.

Get moving - This may seem obvious but having adequate physical activity would help your mental health tremendously. In addition to the endorphins, you'll experience afterward, exercise will increase your stamina and help you shake off the symptoms of lethargy by increasing your health's vitality.

Always look on the bright side. Choosing to see the bright side may seem like a cliché – and it may seem unlikely – but new and lighter moments are almost always there, and they are always worth discovering. The key to success is our ability to see the big picture through positivity, optimism, and compassion for others.

Set boundaries and switch the tech off! Since we often have our work lives following us everywhere through our phones these days; setting clear rules around work emails, messages, and calls, will also help create more downtime by limiting the time we spend on our phones and laptops can help us maintain a sense of control.

With a little bit of attention and focus to your own self-care. You'll get a better sense of self-awareness of the world around you. Small pleasures will thrill you, and nothing will feel as daunting as it once did.

> APRIL 2021

Easter is a time when people come together and rejoice. It has religious significance and symbolizes the celebration and confirmation of all that represents faith, hope and sacrifice and with it, Spring has arrived to, bringing cheery pastels, spring flowers, bright sunshine and the odd April showers thrown in for good measure.

This year is especially special as a fresh spirit of excitement has descended upon us now that certain restrictions and safety measures have been relaxed.

With Easter Weekend rapidly approaching, we are now able to gather in our own gardens in groups of up to six people or two households, whoop whoop!

So, if you're having an Easter brunch with your family and friends or just spending time pottering around your home, there are plenty of ideas to add a splash of spring cheer to your Easter weekend including several ways to turn this season's flowers into last-minute arrangements with a splash of colour, elegance, style and finesse.

While your Easter table doesn't have to look like it came straight out of an issue of Ideal Home Magazine, you should add your own personality, character, and tradition. Create your own tradition by including one or two elements that will bring the family together and serve as a constant reminder and lasting legacy of your own for years to come.

“I hope you find this blog post to be chock-full of tips and ideas to add to your table this Easter”.

Set the mood - In a matter of seconds, you can turn an entire table spread into an inviting family setting. When it comes to adding your own individuality, there are so many options to choose from including the following:

A vintage linen tablecloth in pale pink or sunshine yellow pays a fitting tribute to the spring season, while adding a beautiful pop of colour. Speaking of colour, pastel-coloured balloons are a lovely addition and create a pretty focal point and add a burst of joy to anyone's table setting. Small double bubble balloons are a popular choice for many.

I love the idea of filling a big jar or several tiny jars of pick-N-mix sweet favours to add to your table decor. This will bring a special character to your table gathering, and your guests will love them to.

Homemade Easter bunting really gets everyone actively participating and can bring to life and springboard everyone’s artistic flair, enlist the help of your family for a fun filled activity. 

Aside from the traditional spring centrepieces and décor, ever thought of making name cards with matching Easter napkin folds? There are plenty of online websites and YouTube videos that can guide you on how to create your very own Easter bunny and chick folds.

Blooming Marvellous - Flowers are a popular Easter offering, centrepiece, and religious decoration, since they are a sign of spring. Flowers are one of my favourite gifts to send and receive at any time of the year, but they seem to have a special meaning during Easter. Fresh-cut arrangements look so lovely and smell so fragrant leaving a trail of sweet-scented perfume for days. White lilies, daffodils, tulips, daisies, and hyacinths are all common Easter flowers and are always warmly welcomed and accepted.

Flowers can be arranged in several different ways, ranging from simple to lavish. Seasonal flowers in antique vases can create floral arrangements that evoke a narrative and charm without fail.

Get Creative – Enlist the entire family to help you to create the perfect easter card, bake a sweet surprise, decorate cupcakes or craft exclusive gifts this Easter for all to enjoy. Baking, Arts, and Crafts are so personal and unique as well as fun and are easy to make and will bring the biggest smile to all involved. If you are stuck for ideas, there are an array of suggestions online to seek inspiration from.

One of my favourite craft designs is that of an Easter Tree or a Remembrance Tree to honour your loved ones, this for me is the perfect springtime decoration for a family-centred celebration, with photos of loved ones’ adorning and embellishing the whole table centre piece. This Easter idea is sure to please the whole family and bring back warm memories of days gone by.

Easter Hamper/Basket – Easter baskets come in all sizes and can be packed with delicious treats for friends and family to enjoy. Bring smiles on your loved ones' faces by delivering your beautifully hand-crafted Easter gift basket on Easter Sunday.

An Easter basket that has been thoughtfully assembled is a deeply personal gift. Easter gift baskets can be customised to include only the best treats, sweetest confections, a bottle of wine and a variety of cheeses and other indulgences. Homemade bread and jam, made with love, is also a wonderful idea and adds a special touch. These delicious offerings will delight whoever receives your hamper, this Easter.

Easter Hunt – Filling an Easter basket with chocolate eggs and other delights whilst pairing it with an entertaining activity is a fun thing to do at Easter. Building an Easter basket with clues leading to some indulgent sweet treats is always enjoyable for all those involved. Try leaving clues and select teams to participate and compete with. It turns an ordinary Easter hunt into an Easter egg scavenger hunt!

Whether you choose to have your hunt indoors or outdoors or both, Easter scavenger quests are great for younger children, teenagers and adults, alike. You'll want to keep this day light and playful. 

To build an Easter basket with clues, all you need is a little creativity and some imaginative thinking. So, mix up your clues so that some are easy to figure out and others require some thought. If time is against you, there are printable clues you can find online; just simply edit and adapt to suit your family.

Feast for the eyes – This Easter families will come together on Easter Sunday to attend church and many households will hunt for chocolate eggs, eat hot cross buns and/or simnel cake, as well as have a special meal to mark the Easter weekend. A table laden with flavourful, appetising, and memorable Easter-themed dishes will be the centrepiece to any family gathering.

Though for many; Easter, can be a challenging and distracting celebration. Sustaining a positive outlook and maintaining a healthy attitude despite the abundance of food temptations can be difficult. I understand that the prospect of overindulging in food can make us feel uneasy and anxious.

Try not to lose heart; plan your Easter weekend and meal menus ahead of time to ensure you remain on track to reach your weight loss objectives. You don't have to forego taste and flavour in order to have a good time!

Remember there are plenty of healthy alternatives and options available (seek the advice and support of your Dietician).

> March 2021

Hair Raising Vitamins.......

While genetic and hormonal are the main causes of hair loss, diet and lifestyle factors can also have a major impact on your hair's health and thickness.

Vitamin intake is one significant hair health aspect that is sometimes ignored. Just as vitamins may improve your immune system and give you healthy skin, there may be noticeable daily consumption of known vitamins which can have a positive impact on the thickness, shine and health of your hair.

If you have found that your hair is beginning to thin, getting thinner, or eventually breaking/splitting apart, there is a possibility it may be due to inadequate intake of vitamins.

Fortunately, vitamins are incredibly inexpensive, so it is highly recommended to supplement your diet and/or have a full intake of the vitamins you need to keep your hair at its peak condition.

In this guide, I will share my recommendations for the best vitamins available to increase the health and growth rate of your hair. As well as the thickness, colour, shine and other hair care needs that have a noticeable effect on the way you look and feel.

Vitamin A, One of the most significant and controversial vitamins for hair health is vitamin A. The explanation for the debate surrounding this vitamin is that high doses of vitamin A, can cause an over production of oil that can cause you to shed hair, whereas healthy levels can promote hair growth.

In restoring damage to your hair, vitamin A plays a major role. It also keeps the scalp free of a feeling of tenderness, soreness and discomfort by supporting the production of scalp oil. Consuming the correct quantity of Vitamin A, can see a substantial improvement in the rate at which your hair grows.

If you have not noticed any of the effects of a deficiency, there is no need to supplement vitamin A. However, you'll be just fine with the amount found with most multivitamin supplements if you want to top up your vitamin A.

Vitamin B12, plays an important role in promoting healthy hair growth. Unlike other vitamins that are rapidly absorbed by your liver and excreted after absorption, your body can store excess vitamin B12 in your liver to use when it requires it. To ensure that you are never deficient, this makes it easy to improve your vitamin B12 levels with a supplement.

There are also other severe symptoms of vitamin B12 deficiency, making it essential for you to talk to your doctor if you think you are affected.

Biotin is a B vitamin that plays a major role in promoting healthy hair development. Biotin appears to have an important role in growing thicker, healthier hair, as well as playing a role in preventing hair loss.

It is fairly easy to regulate your intake of biotin. In fact, if most individuals eat foods such as eggs, almonds, sweet potatoes and spinach, there might be no need to worry about it.

The best course of action is to see your doctor if you are worried about biotin deficiency. With a simple blood test, a biotin deficiency is easy to diagnose, and your doctor will be able to provide you with supplementation advice.

Chances are that you get more than enough biotin from your diet, and while supplements are not likely to harm you, their efficacy is not yet proven for non-deficient people.

Vitamin C, plays a major role in keeping your hair thick, robust and healthy, although you may not think of it as an essential vitamin for hair health. Research suggest that vitamin C is an essential component in the synthesis of collagen. Simply put, this means that it is necessary to get your daily dose of vitamin C to ensure that your hair, skin, nails and other body parts are strong.

Even the thickest hair can become thin and brittle without enough collagen, causing serious issues no matter how full your hairline may be.

The good news is that one of the best vitamins for consumption is vitamin C. By eating plenty of fruits and vegetables rich in vitamin C, or just by consuming a vitamin C supplement each morning, can boost the health of your hair.

Vitamin D, Low vitamin D levels can lead to hair shedding and temporary hair loss, just like the other vitamins mentioned above. Most people understand vitamin D as the "sun vitamin," because when your skin is exposed to the sun, this vitamin is formed. Vitamin D is technically a set of vitamins, all of which play an important role in promoting overall good health.

There's a possibility that low vitamin D output might be the culprit if you don't get a lot of sunlight. Fortunately, there are numerous ways of solving this problem. Taking a vitamin D supplement is the first, which is more of a band-aid solution than a cure. This is a simple and effective way to get immediate relief if you're deficient in vitamin D.

Improving the sun exposure is a safer long-term solution. Fast 10-15 minute sun exposure sessions will help you get all the vitamin D benefits of spending time in the sun without harming your skin, all while serving as an easy way to enhance your tan.

Vitamin E, is arguably the most essential vitamin for promoting hair development, so much so that it is commonly used to promote the rapid growth of thick, solid and healthy hair in homemade topical formulations.

Vitamin E is, like many other vitamins, an antioxidant that is essential for body tissue building and repair. Vitamin E plays a major role in supporting the growth and regeneration of your skin and hair, in addition to protecting your eyes, heart and internal organs.

There are many ways to give vitamin E a boost to your hairline. The first is to add foods that are high in vitamin E to your diet, such as spinach, broccoli and avocados. You can also add vitamin E to your diet by eating more almonds, peanuts and hazelnuts.

Taking a vitamin E supplement is another choice. The capsules of vitamin E are very cheap and readily available, making them simple to add to a stack of supplements. In most men's multivitamin supplements, you'll also find vitamin E as an ingredient.

> February 2021

Mamuna’s Valentine Survival Guide!

We probably have fixed ideas about what brands us in high spirits on Valentine’s day. If you are already coupled up, spending time with your loved one in a romantic setting might be desirable even if that is just going to be at home this year.

Our pre-conceived ideas about what makes us happy on Valentine’s Day usually includes our desire to be coupled up (for one night only! Just kidding), just like Tom Hanks and Meg Ryan or Cary Grant and his Girl Friday!

This time of year melts the heart of most cynics. It goes without saying, this year will be altogether unique with lockdown in place with limited ways to celebrate and express just how we feel about our significant other.

Back to the present day, with magical gestures of romance and the ever and ever bit, it seems like it’s in a land far far away. Scratch the record! What do you mean it is!!! Questionably, Valentine’s Day, is the only one day in the year that marks one’s commitment!?

Whatever your circumstance and whoever you choose to spend Valentine’s Day with, in Person or on a virtual platform, be sure to make it stress free and create a happy and loving environment. 

To avoid disappointment, make the day a positive and uplifting experience, try these simple steps to ensure you both have a great Day …..

Plan ahead– forget fancy, Valentines’ is all about hearty and comforting dishes that are easy to eat and prepare (If dietary requirements are in place, speak to your dietician for advice).

Set the mood– The key to a great evening is keeping you both feeling warm and merry. You don’t have to be overindulgent to create an atmosphere. Research shows that the smell, aroma and mood appeals to the senses much more and sets the tone for the evening ahead.

Lock in with a virtual date- if you are single, this is a great way to set up a date with that someone, friends or family. The concept of virtual meetings is no longer new to our lifestyle since March 2020 and seems to be a real hit with those that have Covid 19 restrictions in place. All sorts of activities can be at play including cooking and dining together, watching a movie and playing games. Don’t forget to make an effort, give your hair a flick or a bounce, dust down that dress, reach for the stilettos and bring it on!

So it’s not quite what we expect,never the less STRIP IT BACK and just be you and tell yourself that whatever happens you will make the most of the evening be it with that special person or with friends/family.

Capture the moment- So however your Valentine’s day celebrations turn out, have fun. Create unique memories for you to look back on. Whether we are in a relationship or are single the paramount desire is to be happy. Choose to be happy now!

Affirmations are a great way to certify a healthier mind and focus on all the positive things to ensure a wonderful time. By achieving self-prophecy through affirmation ensures a commitment to having a great time. Mantras /Affirmations are not only used to recite but alternatively they can be used as a constant reminder! Try writing them down on post-it notes, to act as a daily reminder. It will help to gather momentum and make the day even more thrilling!

Lighten up!The imperfections make the Day more memorable! Not all can be achieved, and the chances are there will be a romantic meal up in flames. Despite the unforeseen circumstances, remember it will be notable in the years to come.

Whether we are in a relationship or are single the overruling aspiration is to be happy, so no matter how your Valentine’s Day turns out, make sure you have fun. 

> January 2021

New Year, New You…..

We all like to set New Year’s resolutions with the best of intention; with life being so busy, even the idea of a well-being overhaul can leave us feeling nauseas, dizzy, clammy or at worst make us all want to spontaneously combust. However, small changes can make all the difference. By tweaking our lifestyle, can benefit us all immensely and leave us brimming with a newfound confidence.

The New Year is the perfect time to boot out old bad habits and kick start healthy regimes including starting a fresh new look and insight on what changes you want to make during this coming year. After all, we all yearn for change in the New Year and are renewed with enthusiasm for exercise and self-improvement. We often look to join classes, outdoor pursuits or purchase the latest cookbook to maximise these lifestyle tweaks to the greatest effect to make us look and feel great. Although most of can’t get to the gym or classes just now we can get outdoors to exercise or do so from the comfort of our own homes.

The small things are the biggest changes from swapping your fried breakfast to a grill up instead or getting the urge to to go for a walk instead of watching TV Replacing an unhealthy habit with a healthy alternative is one of the most important things you can do to improve your health! Find an activity that you feel is right for you and make every effort to include it into your lifestyle.

As well as maintaining a healthy dietary requirement and seeking an active lifestyle, being on the go and being switched on almost all the time leaves us feeling drained of energy not to mention sleep deprived.

The cold temperatures will tempt us to go into natural hibernation as winter continues, so how do we ensure that we stay fit and motivated over the winter months?So why not help yourself and boost your vitality by adding the adapting the following tips to your lifestyle.

#1- Once you’ve decided on which resolutions you wish to continue with, make sure that you keep a daily record of your set goals. To achieve any health goal, you must want it. Try and sustain your motivation in order to succeed.

#2- Set a target for weight loss, plan for exercise and prepare healthy meals. Using a tracking system on your progress, enables you to monitor your achievements and keeps you motivated and feeling great.

#3 - Organise your exercise and fitness regime. Look at your diary and schedule your work-out hours at least 3 times a week.This can include outdoor activities including walks and cycling.

#4 - Don’t forget to plan enjoyable activities into your lifestyle in advance and include your family and/or friends (providing they are in your bubble) to have some fun with.

#5-Enlist and encourage everyone that you know. Remember, good behaviour affects how we feel. Since most of us show our love and appreciation with a hearty meal and most tend to share their troubles over a cup of tea, take the opportunity to make it a group effort to eat more healthily and reducing your caffeine intake.