HOW TO FLOURISH

Yoga offers us a way to connect to our mind, body & soul. As someone who is continually learning more about this practice, I want to share with you easy ways to include yoga daily.

This can be as simple as a few deep breaths in the morning or before bed. Or sitting with your coffee in the morning with no other distractions. Yoga isn’t just about the physical practice. It can be included in your mental and spiritual practices as well.

I understand yoga can feel intimidating for some and I want you to know I felt that way once before too. The truth is, you can only get better by practising, just like everything else in life. That's why I am here!

I want to make yoga accessible to all body types, abilities and ages through this online platform so today I will show you yoga poses you can try to add into your daily routine. Since yoga can be perceived differently by each of us, this is a simple way to begin your personal yoga journey.

These poses can be done at anytime throughout the day. There is more information below on how to perform each pose.

Enjoy!

Forward Fold (Uttanasana)

Keep the knees soft, let your belly rest on the thighs, let your head and neck fall toward the earth, breathe deeply as you exhale closer to your mat.

Halfway Lift (Ardha Uttanasana)

Lift the crown of the head forward, bringing the chest upwards as well, hands to the knees or floor. Always inhale on this pose and follow with an exhale into forward fold.

Here is a more advanced option.

Cat/Cow (Marjaryasana)

In Cat pose, we lift the eyes to the sky, drop the belly, open the chest while flaring the hip bones out behind us. Inhale here. Match your breath to the movement.

In Cow pose, we take the eyes to the thighs, open through the back body and curl through the shoulders. Exhale here. Repeat between the two poses as necessary.

Child's Pose (Balasana)

Starting on all fours, take the big toes together and the knees as wide as the mat. Slowly walk your hands forward as you sit your hips back onto your heels. Exhale here. Take a few moments in this pose to relax.

Plank (Phalakasana)

In Plank pose, we want the hands directly underneath the shoulders, the ankles on top of the toes while bringing the belly button towards the spine. Remember to keep the head facing towards the floor. If this is to difficult see the next variation.

All we do to regress this pose is drop the knees to the floor.

While you are practising these poses, here are some movement tips:

Match your breath toward the movement. Inhale through the nose on the easier part of the pose an exhale through the mouth (or nose) in the difficult or contracting part of the pose.
Close your eyes. Take a break. Let your face rest by relaxing the jaw and brows.
Practise in comfortable clothing. Jeans are a no-no. Find clothing that is not distracting either.
Don't rush. You can hold these poses anywhere from 30 seconds to 10 minutes. The longer you go, the more benefits your body and mind receives. Play around with different times.
Allow your thoughts to float by, without judgement. Try not to dwell on any certain thought or idea during your practice but instead focus on your breath.

I hope this post is able to help some of you gradually add yoga into your day. Remember, it takes time and practise for this to become part of your lifestyle.

Thank you for reading!
This is how to flourish.

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Tap Into Your Parasympathetic Nervous System This Summer

6/24/2020

Personally, summer is my favourite time of the year. If your birthday occurs during the summer season, I imagine you feel the same passion towards this time of the year as I do. I contribute this love for the summer months to being a fire sign astrologically. My birthday is July 28 which makes me a Leo.

During these times, the sun is shining, the gardens are growing and the bumblebees are humming. It is pure perfection. I apologize in advance if you do not feel the same way I do about summertime but I hope I can change your mind.

This summer, I am challenging you to let yourself relax. Let yourself fully indulge of everything summer offers. Use the glorious weather as an invitation to heal your mind, body and soul. With the current pandemic occurring, it is the perfect time for us to dive into our self wellness. It is time to tap into your PARASYMPATHETIC nervous system.

Your parasympathetic nervous system is one of two divisions of the autonomic nervous system which acts unconsciously within your body. The parasympathetic system is also known to us as the "Rest & Digest" system. Maybe you have heard of the sympathetic system before, also known as the "Fight or Flight" system, these two systems are opposite of one another. When we rest and digest, our body slows down to focus on healing, digesting and reducing stress. When we are in fight or flight mode, our body focuses on increasing vision, muscle function and perspiration. Understand? If you need more information, here is an educational link.

Now you may be asking yourself, how can I do this? There is no simple answer to this question as each of us have our own individual experiences with relaxation of the body. Today we are going to discuss simple ideas you can add into your everyday life that will help you relax this summer. Even if you have that full-time job, a family and trying to live a social life... we can do this.

Ask yourself:

"What is my favourite summer activity?"

"Where is one place I want to explore this summer?"

"What is one unhealthy habit I can change to promote relaxation this summer?"

Write these answers down on a piece of paper and put it on the fridge (or anywhere else you will see it daily). This is one simple activity that can help you create a stress-free summer. Every few days, re-ask yourself the same questions. Did the answers change? Are you doing your favourite summer activity? Are you enjoying yourself? This is a great time for self-reflection.

To add to this exercise, I challenge you to pick one summer activity to add into your daily routine. Here are some ideas. Remember, think 'simplicity':

Walking
Hiking
Family dinners
Biking
Planting
Fishing
Gardening
Kayaking or Canoeing
Swimming
Suntanning
Golfing
Reading
Drawing
Journalling
Yoga or Meditation
Any other form of exercise (weight lifting, pilates, running etc.)
Foraging
Coffee in the sunshine

Whatever you chose, start with a simple goal on how you can incorporate this into each day. For example, I am going to aim to walk everyday this summer for at least 30 minutes. This goal is tailored to me and may or may not be appropriate for you. Your goal must be specific, attainable, measurable, realistic and time-based for success. This means starting small and working your way up to something bigger after each small success.

I have decided to dedicate this summer to full relaxation of my mind, body and soul. I hope you can as well. Evening if you are working, studying or volunteering, it is necessary to set time out of your day for self care. Your health and wellness is more important than your job or schooling. Some of us need to hear that!

Good luck to you all. I hope your summer is enjoyable and relaxing.

Thanks for reading.

This is how we flourish.

Abby

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Vitamin D: The sunshine vitamin

6/21/2020

Today, we are talking about one of the most essential micronutrients our body needs. Vitamin D is used in the body to absorb calcium and create strong healthy bones. There is scientific research providing evidence that Vitamin D can lower the risk of certain cancers, cardiovascular disease and multiple sclerosis. There are even more benefits to this vitamin that are still being researched. Here's why you should include more of it in your lifestyle.

You may know by now that you can get adequate levels of this micronutrient from the sun and being outdoors. Specifically, the UVB rays that the sun emits. Unfortunately, not all Canadians are going outside enough to receive any of the vitamin. Approximately 30% of Canadians are deficient in Vitamin D which could increase ones risk factors for osteoporosis, obesity, and decreased cognitive abilities.

Spending a few moments outside each day can increase your body's ability to make Vitamin D. If you cannot attain this, try incorporating fortified dairy, plant-based products or other items on the shelf where Vitamin D actually gets added to the product. If neither of these options seems reasonable, a multivitamin could be beneficial to your wellbeing. Elders can benefit most from a Vitamin D supplement due to them spending less time in the sun and their increased risk for osteoporosis.

Here if a fun fact, during the Spanish Influenza of 1918, nurses brought hospital patients out into the sunshine and saw a dramatic increase in symptoms. Those who were treated outdoors suffered less than those who did not get any outdoor time. The sun exposure encouraged healing throughout the body.

The current research is debating on how much Vitamin D is needed for your body to see the most benefits. Some say 400 IU while others say 4000 IU. I was once on a vitamin program that recommended I take 6000-8000 IU of liquid Vitamin D per day. When I stuck to this regime, I always felt my best. I encourage you to read the research out there today on this topic.

Now that it is summer time, I will be lessening my Vitamin D supplementation and increasing my time spent outdoors in the sun. Remember that sunscreen is important and each of us will respond differently to UV rays. As someone who is pale and freckly, it is important to gradually increase sun exposure with UV protection.

It is also very important to remember those with increased melanin in the skin (the darker the skin colour, the more melanin in the skin) may have troubles absorbing Vitamin D from sun exposure and most experts would recommend a supplement to fix this issue. There are a number of others factors that can inhibit ones ability to absorb Vitamin D from the sun including, smog, clothing and sunscreen. There is no magic number for you to spend outside each day. I aim for at least one hour of sunshine per day but I usually go for a lot more. I love being warm in the sun.

I hope you learned something today and will start to incorporate more Vitamin D friendly habits into your lifestyle. Whether it is sunshine, fortified food or supplements, it is important to keep this up throughout all seasons of the year.

Thanks for reading everyone.
This is how to flourish!

References:
https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
https://www.canada.ca/en/health-canada/services/nutrients/vitamin-d.html
https://www150.statcan.gc.ca/n1/pub/82-624-x/2013001/article/11727-eng.htm

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Why I Love Herbal Medicine

5/14/2020

This is a topic I feel extremely passionate about sharing with all of you. This pandemic has given me ample time to focus on my love for plant medicine and the power of herbs in healing the body. The following article will explain my personal experience with herbal medicine along with announcing my new tea service.

Since I was young, I have always been drawn to nature and natural healing practices. My family played a large part in my fascination with nature, especially my mother. She taught me to protect the earth. She taught me that we are equal to animals and plants and we should respect them all the same. I cannot thank my mom enough for this. I would not be exploring and enjoying nature everyday if it wasn't for her love for the natural world. This is what lead me to herbal medicine.

Plant medicine is a rather large field of science which has been around since the beginning of time. The research says it actually predates human history. The first recorded use of plants as medicine was 2800 B.C. Starting in China, herbal medicine moved to Greece, Rome, India and most other settlements around the world. Since drugs cost money, many humans turned to herbs for their medicine instead of going to their doctor. Thankfully, the plants proved their benefits and are still being used and researched today.
(cited from Thor Sturluson; BS in Biology, majoring in Botany, from the University of Maine and a masters degree in Zoology from the Open University in London.)

I fell in love with plant medicine during my first year of college in the West Kootenays. This was a very stressful time in my life as I was trying to adapt to the college lifestyle. My body began to break down from the constant stress which resulted in unwanted cold sores throughout the school year. To me, this was horrifying. I found that NOTHING was working to heal them. I felt hopeless and embarrassed. Until one day, a friend of my fathers introduced me to Traditional Chinese Medicine (TCM). I had always been interested in this topic so I figured to give it a shot. TCM is an ancient medical practice focusing on healing the mind and body. It is a combination of herbal medicine, acupuncture, massage and other complementary practices. It turned out this herbal tincture one of his classmates made for cold sores actually worked. It was the only way I could prevent and heal them. I became extremely attached to this little bottle of herbs and carried it with me wherever I went.

Little did I know, my lifestyle was playing the biggest part in creating these unwanted sores. I was convinced it could be healed topically when I really needed to understand the root cause... stress. I continued to use my magic bottle of herbs and still do to this day however, healing from this took major lifestyle changes (sleep, exercise, nutrition, hydration, stress etc.). My point is, I very much believe in herbal medicines ability to heal the body from ailments however, one must view the body as whole when looking to heal. Finding out the root cause of your issues instead of focusing on the symptoms is an important practice in all Alternative Medicine. Where your symptoms occur does not exactly mean there is an issue within that part of the body. It is usually a much larger, deeper cause such as stress, which it was for me. However, herbal medicine offers a great complimentary medicine to improve your overall wellbeing and health. I would recommend it to anyone who is struggling, no matter what the condition is.

One of the easiest ways to bring herbal medicine into your life is through drinking herbal tea and infusions. The tea can be warm or cold and is sipped throughout the day to bring harmony back into the body. This is a simple way to enhance your overall health and wellbeing.

Currently, I am at a point in my life where I have time to share my passion for herbal medicine by researching specific herbs, buying them and creating herbal teas for individuals. Herbal teas are such a great way to extract all the nutrients from the plant while soothing the mind, body and soul. So far, I have sent out over a dozen sample teas to friends and family who told me each of their individual symptoms within the body. Each individual receives an herbal blend that is unique to their needs. I like to call this my personalized herbal tea service. So today, I am officially announcing this service to everyone who is interested. Here is how this works:

Email absverigin@gmail.com specifying any symptoms/issues you are currently experiencing

(Ex: insomnia, anxiety, digestive issues, skin issues, allergies, constipation etc.)

Include your full name & address (Shipping within Canada for now only)
E-transfer $10.00 to absverigin@gmail.com (this includes shipping)
Wait for your tea to arrive! (If tea isn't your thing, ask me about herbal bath blends!)

*I AM CURRENTLY WAITING FOR ECO-FRIENDLY PACKAGING TO COME IN THROUGH THE MAIL SO I CAN PROVIDE LARGER QUANTITIES OF TEA FOR YOU. IF YOU PLACE AN ORDER WITH ME, YOU CAN WAIT FOR THE LARGER BAGS TO COME IN AND PAY THE SET PRICE... OR... I CAN GIVE YOU SMALLER SAMPLES BY DONATION* I am hoping the packaging will be in this week!

This is a simple way for me to share my love for Alternative Medicine without having an in-person experience. I hope this interests some of you. I am excited to start this process!

If you are struggling with money during this pandemic, you can always try to harvest your own herbs in your local area, dry them and create your own tea. This can be a bit more difficult as you have to identify specific plants, wash, hang and prepare them individually however, it is a great way to get outside of the house.

If herbal tea is not your go to, I would love for you to find other ways you can include herbs in your lifestyle. This may be in a tincture, oil, powder or fresh into food and baking. Herbal medicine can often be found at your local natural or organic food stores! I encourage you to take advantage of supporting local businesses at this time. They need all the love we can provide them!

Here are a few simple ways to include more herbal medicine in your life:

Essential oils (applied topically or in a diffuser)
Fresh or dried herbs in the kitchen
Herbal syrups for cold/flu symptoms (elderberry, echinacea, etc.)
Using dried herbs as a decoration in the home
Store bought herbal teas (remember to read the ingredients)

That is all today. Thank you so much for reading about my passion for herbal medicine. I hope to write more about this topic in the future.

This is how we flourish!
Abby

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6 Simple Self Care Ideas

5/5/2020

Self care is beautiful. Today, we are lucky to be living in a world where self care can be prioritized in most cases. It is unfortunate how health and wellbeing do not always come first for everyone. Recently, society is doing a great job at normalizing putting ourselves first. Let's keep this going.

Self care may be a new idea to you however, it is one of the most important habits for a life of longevity. Also, we must recognize that self care looks different for each of us. You can take care of yourself in a variety of ways and today I have 6 simple ideas for you to try to incorporate into your wellness routine. I try to practice self care as much as possible and I hope you can enjoy it as well.

6 SIMPLE SELF CARE IDEAS

1. SLOW DOWN YOUR MORNING
I used to sleep in to the latest possible minute I could, to savour that feeling of being in bed. I would always eat breakfast on the go and had a hard time waking up in the mornings along with falling asleep at night. The pandemic has allowed me to realize, however your morning goes, this sets the tone for the rest of your day. Because of this, I have decided to take my mornings extra slow. No rushing. No stress. The first thing I do it turn on the kettle and meditate or journal while it boils. I then make my morning matcha and try to get fresh air without any screen time. This helps me stay balanced throughout the day.

2. FIND TIME FOR FRESH AIR
This is extremely important to your wellbeing. Science shows that spending time outdoors benefits our physical and mental wellbeing. Even a small walk around the block can make a difference. I am inspired by this older man who lives in my neighbourhood. He does a lap around our block multiple times a day and admires the nature surrounding us. We should all follow his lead. If you cannot get outside, try bringing plants into your home for some indoor nature therapy. Green environments are rejuvenating.

3. DRINK ENOUGH H20
Ask yourself, how much water do I really drink throughout the day? If it is less than 8 cups (250 ml per cup), you need to amp up your water game. Hydration plays a major role in our bodies ability to function properly. I try to keep a large jar or cup of water near us at all times. This encourages us to always be drinking it. We recently received a Brita water filter and I have noticed a large difference in my overall wellbeing. It is important to know that not all tap water is filtered properly. It is very much worth it to use any type of filtration system. A cheap trick for this is to leave your water open on the counter to get rid of chlorine in the water system.

4. SPEND QUALITY TIME WITH LOVED ONES
Whether it is online or in person, this matters the most. As humans we crave connection and social opportunities. The pandemic has made it more difficult to do this in person but I do believe it has increased online communication greatly. The people who are close to you would love to hear how you are doing, trust me. I know it can feel like there are 1 million people to keep up with at times but start with aiming for 1 person per day. That can be a text, snapchat, phone call or video chat. It is worth it. Share your love.

5. JOURNAL
Journalling is a great tool to expand your thoughts and ideas. You can do this structured (goals; gratitude lists; mantras; etc) or unstructured (writing down whatever your feeling at that moment). Either way, it offers an opportunity for self reflection and care. Both types of journalling can be fun! Find out what works for you. I try to journal in the morning to create a to do list for each day.

6. MOVE YOUR BODY
As I have said many times before, exercise is medicine. It is medicine to the physical, mental and spiritual wellbeing. There are a variety of ways you can move your body without doing the usual fitness routines. I encourage you to try something new next time you exercise. Here are some fun movement ideas: dancing, yoga, tai chi, rebounding (trampoline), golfing, walking, hiking, balance boards, biking or swimming. I know it can be difficult to find the right type of physical activity your body is looking for however, I hope you can trust there is something out there for everyone!
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Now take these ideas and make them your own. Try new things. Find a way to take care of yourself that you enjoy. This could include bubble baths, cooking, dancing, singing or gardening!

I hope you enjoy the rest of your week. Happy Monday Everyone!

This is how to flourish
Abby

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What is the Lymphatic System ?

5/1/2020

Hello everyone, today we are going to discuss what exactly the Lymphatic system is and why it is so essential to take care of. I know a lot of people do not understand what the lymphatic system does so I hope to clear that up today along with providing information on to keep it healthy.

To start things off, we need to understand what the Immune system is and how it plays a role in our health.

"Your immune system is a balanced network of cells and organs that work together to defend you against disease. It stops threats like bacteria or viruses from getting into your body. Think of it as a powerful "search and destroy" task force that sends out immune-cell forces to hunt down the unwanted intruders and get rid of them." (WebMD, Medical References, 2020)

The Lymphatic system is a part of your Immune system. A system within the system. The immune system helps your body remember previous foreign invaders to provide you protection against them. This is what it looks like.

https://medlineplus.gov/images/immunesystem.png

Since the Immune system protects you from disease, so does the Lymphatic system. The lymphatic system is compiled of lymph nodes and lymph vessels. There are around 600 lymph nodes within our bodies which will swell when there is infection.

"The lymphatic or lymph system involves an extensive network of vessels that passes through almost all our tissues to allow for the movement of a fluid called lymph. Lymph circulates through the body in a similar way to blood". (MacGill & Luo, Medical News Today, 2018)

The vessels within the Lymphatic system drain our body of lymph fluid into the nodes. There are around 600 lymph nodes within our bodies which will swell when there is infection. This is a build up of the lymph fluid within the system. This buildup occurs in several areas throughout the body where nodes are present... all 600 of them. This is where they are.

Mayo Clinic, 2020

The green areas on this diagram show where the lymph vessels and nodes are within our body. Since build up can occur with the presence of infection or disease, we must be able to move this lymphatic fluid to keep the circulation steady = no built up lymphatic fluid in the in lymphatic nodes.

Above, is a great infographic from Dr. David Jay.

Now, you must be thinking, how do we move lymphatic fluid within our body? Well it turns out the easiest way to do this is...
EXERCISE!!!
Great, right? Any type of physical activity or exercise will help the body move it's lymphatic fluid. Here are a few other great ways to take care of this system by encouraging lymphatic flow.

Eat a healthy diet. Including anything that is anti-inflammatory to the body. Such as green leafy vegetables, cruciferous vegetables, berries, nuts & seeds.
Massage. This can be done by a professional, yourself, or your significant other. Since we cannot go out in public during the pandemic, it is best to focus on self massage. Following @TheLymphaticMessage on Instagram is your best guide to self lymphatic massage! She is amazing.
Rebounding or jumping. Give that fluid a shake. This can be best done on a trampoline.
Lemon water. Since your Lymphatic system consists highly of water, it is smart to stay hydrated and alkaline to mineralize the body.
Dry Brushing. This is one of my favourite ways to encourage lymphatic flow. My best friend Angela bought me one from The Body Shop a few years back and I love it to this day. It is best done before a shower or bath to get rid of excess skin cells and improve circulation.

Ditch the bra. Underwires only harm our lymphatic flow! These can be getting in the way of the lymphatic vessels and nodes, it's best to go braless ladies.
Yoga. Especially the pose, legs up the wall. This will help lymph fluid stay moving and draining the lower half of the body.
Warm salt water bath. Epsom salts can help improve circulation, relieve sore muscles and promote relaxation = less stress on the immune system.

Above are a variety of ways to keep the lymphatic system in good health which will in turn encourage a healthy Immune system as well. If you are interested in diving deeper into this topic, I really suggest following @thelymphaticmessage on Instagram. Her posts educate me daily!

The Immune and Lymphatic systems are deeply connected in their abilities to influence each other's state of health. It is best to learn to take care of both by including small life changes into your routine that can encourage wellbeing. Once again, the best way to create a stronger defensive system in the body is to provide it with essential nutrients from our earth along with performing physical activity to our bodies.

I do hope this information makes sense to you and if you have any questions, please feel free to ask me. I have not always been invested in my lymphatic system health yet once I became educated on its importance in our wellbeing, I couldn't stop learning more!

This week, there is a Scorpio full moon on May 7, 2020. This is called the Flower full moon. It is also a supermoon. It should be seen as full for the days before and after. I hope you can catch a look! Full moons are a great time for goal setting, ritual baths, meditation, affirmations, mantas, de-cluttering etc.

I also hope you enjoy the week to come.
Thanks for reading!

This is how we flourish
Abby

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5 Benefits to Filling Your Home with Houseplants

4/19/2020

Most of you know I have a slight plant obsession. This started when I took a summer job at the local greenhouse in my hometown a few summers ago. Now, wherever I live, my plants live with me. I have found out this is called "Indoor Nature Exposure" (INE) and is being used as a way of HEALTH PROMOTION. And since health promotion is one of my career goals, I thought I should do some research for you all to encourage you to fill your home with houseplants.

When I first got into collecting greenery, I did not now of the effects plants have on your wellbeing. I have been a plant mama for over 3 years now and the benefits are endless. My partner recently wrote a research paper on the plants in our home and the mutually beneficial relationship with have with them. It was inspiring and influential in me writing this post. He read a book together called Plants as Persons by Matthew Hall. If you end up reading it, let me know.

I have put time into finding quality research about plants to show you all why I am obsessed with them.

Here are the 5 benefits to filling your home with houseplants.

1. Plants can purify the air around you.
This makes sense since plants use C02 and produce 02. One research study in Korea determined the air surrounded by indoor plants "had showed a continual decrease in the indoor concentrations of volatile organic compounds (VOCs) during the entire observation period". Volatile organic compounds are gases emitted from certain solids or liquids that are common air pollutants with possible adverse health outcomes. Get that healthy air flow! (House-plant placement for indoor air purification and health benefits on asthmatics, Korean Society for Environmental Health and Toxicology, 2014).

2. Plants have the ability to increase your attention capacity.
One study in Norway set out to discover how green foliage and flowers can positively influence your attention capacity in an office setting. One group of participants were placed in a room with 4 blooming plants while a control group was placed in a non-plant room. Attentional capacity was tested 3 separate times. The blooming plant group improved their performance 2 out 3 times. (Benefits of indoor plants on attention capacity in an office setting, Journal of Environmental Psychology, 2011).

3. Plants can improve many aspects of your mental health.
This is a common topic of interest within science today. Some psychological benefits presented by plants include decreased stress and associations with ill health. Another Norwegian study looked at employees skills related to the amount of plants surrounding them at work. They found "the number of indoor plants proximal to a worker's desk had small but statistically reliable associations with sick leave and productivity"! (Psychological Benefits of Indoor Plants in Workplaces: Putting Experimental Results into Context, Floriculture Production, 2007)

4. You get to experience a person-plant relationship.
This may not be an experience everyone can attain. I do believe it takes practice and respect towards plants to earn their trust. One study in Denmark explored the person-plant relationships in an office space, concluding that indoor nature had a positive influence on individuals wellbeing. This included self esteem, mood, emotions and confidence. Why wouldn't you want to be friends with then? The office space in this study improved competitiveness and the social climate. (People-plant Relationships in an Office Workplace: Perceived Benefits for the Workplace and Employees, Floriculture, 2011).

6. Plants improve your overall well-being.
The information above proves my point. A meta-analysis reviewed over 50 significant plant studies to conclude the main benefit of indoor nature exposure is increased positive feelings and decreased negative feelings within one's home. The authors extend into the body-mind connection of how plants can benefit us both physically and mentally. Having plants in your home is an effective way of improving your mental and physical health! (Effects of Indoor Plants on Self-Reported Perceptions: A Systemic Review. Sustainability, 2019).

If that information doesn't convince you to go buy a new houseplant, I'm not sure what else will. I hope you soon treat yourself to a new plant that can brighten up your home space. It is never a bad idea to come home with something green to grow.

Thank you for reading everyone. Soon I will write another post on specific plants that are easy to keep alive in your house. See you next Monday. Don't forget to sign up for the newsletter!

This is how we flourish
Abby

Below are a few of our babies I had a photoshoot with the other day!

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GRIEVING (+ SELF HELP MEDITATION)

4/10/2020

*I'm using this piece of writing as a personal reflection on my current experiences. *

Today I want to talk about grief. To begin, let's start out with some definitions.

The Merriam-Webster Dictionary defines grief as:
deep and poignant distress caused by or as if by bereavement; a cause of such suffering; trouble or annoyance

Dictionary.com defines grief as:
keen mental suffering or distress over affliction or loss; sharp sorrow; painful regret

Finally, let's look at the definition from MedicineNet.com:
The normal process of reacting to a loss. The loss may be physical (such as a death), social (such as divorce), or occupational (such as a job). Emotional reactions of grief can include anger, guilt, anxiety, sadness, and despair. Physical reactions of grief can include sleeping problems, changes in appetite, physical problems, or illness.

Now, let's analyze these conversations. Grief can be experienced in various ways by each individual. You may be more comfortable with one of those definitions than the other. That's okay. That is what I would like to bring up today, that grief is different for everybody and can come from a variety of causes. No matter what the situation was to cause the grief, each human reacts in their own unique way to handle this.

And that is okay.

After a very hard beginning to our year of 2020, my boyfriend and I lost his father to lung cancer. This was devastating. My heart broke into a million pieces. To see the person I love in so much pain did not make sense to me. It was not fair. I did not understand. I still don't. Why do we have to lose the people we love?

As we tried to go on with our normal lives after missing weeks of school, this pandemic began to take its toll. Another reason to grieve. Our first 4 year Bachelor programs have come to a sudden halt. No more seeing friends everyday. No more work. No more social interaction.

We are currently finishing our 4th week of isolation here in Burnaby and all I can say is that I feel okay. I feel very happy some days while others are tough. I know I am grieving. I see is through my sleeping patterns, energy levels and mood swings.

I think people assume you can only grieve after a death but that is not the case. We can all grieve ANY distress or loss. You can't figure out why you are feeling so odd lately? Maybe you are grieving what you have loss.

It's okay to be sad. It's okay to feel loss. It's okay to be confused.
What we can't do now is ignore these feelings.
We must acknowledge them.
We as a society must understand that hiding our emotions only causes more emotional distress in the future.

Many psychologists and scholars place grief into 5 or 6 stages. This is a normal, scientific way of categorizing our feelings. They are:

SHOCK
DENIAL
ANGER
BARGAINING
DEPRESSION
ACCEPTANCE

I like to think you can be in multiple stages at once. You can feel many different things throughout this process. This long, confusing experience can last anywhere from days, to months, to years... and that is okay.

The point I am trying to get at is...

GRIEVING IS NORMAL AND WE NEED TO ACKNOWLEDGE WHEN IT IS HAPPENING.

Continually throughout my life, I have seen family and friends pushing their emotions away, putting them to the back of their mind. Unfortunately, this only causes more issues in the future because of so many built up feelings.

If you are feeling anything similar to how I am lately, I wanted to create an exercise for us to help heal ourselves. Here we go.

SELF-HELP/GRIEF MEDITATION EXERCISE:

TAKE TEN MINUTES TO YOURSELF. Strictly just you, nobody else. Find somewhere you feel comfortable and safe.
SLOW DOWN YOUR BREATHING. Inhaling through the nose to a count of 4, pausing, then exhaling through your mouth to a count of 4.
NOTICE YOUR THOUGHTS. As we sit with ourselves here you may notice many thoughts and feelings arise. This is normal and one of the most difficult parts of meditation. Acknowledge each thought, each feeling, and say thank you to your body. Thank yourself for being able to feel, for being able to be human.
IMAGINE EACH THOUGHT AS A CLOUD IN THE SKY. You see it, you notice it and then you watch it float on. It may come back, repeat it floating away as necessary. Do not dwell on one certain cloud.
NOTICE HOW YOU FEEL. Are you anxious? Nervous? Calm? Stay real to yourself. This may bring up feelings that are difficult to live with. That is okay.
REMIND YOURSELF OF THE PROCESS. You are living in a time of confusion, stress and anxiety. Remind yourself it is OKAY to feel whatever you are feeling.
BREATHE. Continue this meditation as long as needed. Give yourself time and opportunity to reflect on your experience.
REFLECTION. Write down how you felt. Write down anything that came up that you feel is important to acknowledge.
REPEAT. Try doing this exercise once a day. It can be as short as 5 minutes or as long as an hour. This is how we heal.

The more I see society pushing their feelings away, the more I realize we need to self medicate with meditation. A simple process we can start including into our daily routines. Research shows as little as 2-3 minutes of daily meditation can have a benefit to our physical, mental and spiritual wellbeing. I encourage you to try it!

If meditation is not for you, that is okay. I ask you to practice deep breathing still. This respiratory practice has the ability to slow down our thoughts and lower stress levels. You could try the 5-6-8 breath. Inhale for a count of 5, pause for a count of 6 and exhale to a count of 8.

Thank you for tuning in everyone. I hope you enjoy your Easter weekend.

This is how we flourish.

1 Comment

Depression & Physical Activity

3/29/2020

Hi all,

It has been awhile since I have had time to post on here however, with the current circumstances in Vancouver, I am finally finding time for this project. Today I want to talk to you about depression and it's connection to physical activity. I recently completed a project on this for my Developmental Psychopathology class at Douglas College which focuses on mental issues throughout the life span.

This class really opened my eyes to the significance of childhood experiences on one's adulthood life. As a student in the Bachelors of Physical Education and Coaching at Douglas, I thought this was a perfect opportunity to bring awareness to the connections between Depression and Physical Activity in everyone. Throughout my school program, we are continuously learning the importance of creating young students who are confident with moving their body. Our goal is to have more people strive to be active for life, embracing their physical literacy.

Physical Literacy is the "...motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life."
- The International Physical Literacy Association, May 2014

By being physically literate, we are able to understand and control our emotions more effectively. Mental health is strongly connected to our physical activity levels. In my eyes, when someone is struggling with a mental health issue, one must look to physical activity as a complementary medicine. I could get into this in much more depth but I decided to keep this short and simple to understand today.

Now the research I did in the literature review for my class is focused on children and youth (ages 5-17) so this may or may not be important for you to read. I have attached the file below.

psyc_project.docx
File Size:	35 kb
File Type:	docx

Download File

For those who would like to learn more about these connections between mental health and physical activity levels, here are some statistics about Canadians:

More than three quarters (77.8%, or 20.1 million) of Canadian adults 18 and over and 90.7% of children and youth aged 5-17 years are not meeting the Canadian Physical Activity Guidelines (2012-13, CHMS).

Among Canadian adults, a higher number of obese adults report being depressed or having a mood disorder (11.0%) compared to overweight (7.0%) or normal weight (6.9%) adults

Over 3.5 million (or 10%) Canadians aged one year and older use health services for mood and anxiety disorders annually (2011/12, CCDSS).

One in 25 (4.0 %) Canadian adults aged 20 years and older have a mood and anxiety disorder co-morbid with at least one of the four major chronic diseases (2014, CCHS).

Taken from https://www.canada.ca/en/public-health/services/publications/healthy-living/how-healthy-canadians.html

Now, there are a lot more alarming statistics out there regarding this topic but instead of using scare tactics to talk people into being active, I would rather tell you how depression connects to all of this.

HOW DOES PHYSICAL ACTIVITY LOWER DEPRESSIVE SYMPTOMS?

This information is taken from the Mayo Clinic (2020).
(https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495)

Releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being
Taking your mind off worries so you can get away from the cycle of negative thoughts that feed depression and anxiety
Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
Get more social interaction. Exercise and physical activity may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
Cope in a healthy way. Doing something positive to manage depression or anxiety is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how you feel, or hoping depression or anxiety will go away on its own can lead to worsening symptoms.

In the paper I wrote, I discovered how physical activity creates opportunities to grow:

social competencies
self regulatory processes (self esteem, self competence)
positive relationships with self and others

I hope this information can help some people out there. I know it can be difficult to deal with emotions at times but I am a strong believer that physical activity has the short-term and long-term abilities to heal ourselves. My goal here is to encourage everyone to take part in small amounts of physical activity throughout their day to enhance their mental wellbeing. I hope some people feel better after reading this.

Thanks for reading everyone.

Abby

0 Comments

You Do Not Need to Have Your Life Figured Out Yet

1/21/2020

7 Comments

I have always had this preconceived notion that by the time I finished college I would have my life figured out. To be honest, the more I continue my schooling, the more confused I get with what I want to do in this life. I know what I want my end goal to be but how fast do I need to get there?

There are so many options and so much time.

Do I need to settle down soon?
What is the career I am looking into?
Where do I want to live?
Do I need to start a family?
Who do I want to work with?
Do I travel now? or do I wait until I have kids that have grown up and moved out? Isn't that in like 30 years?

Questions like these have haunted me for awhile now. You know whenever you are introduced to an adult the first thing that comes out of there mouth seems to be, "What career are you going into?". I have analyzed my answers to this question over time. Sometimes I want to be a teacher, sometimes I want to have a yoga studio, other times I want to just travel. It's confusing.

The truth is that times have changed since our parents generation has grown up. Traditionally, you went to school, you got a job, you get married and you have kids. And then what... are you stuck in that life forever?

I am a young soon to be college graduate who wants to explore, learn and research life around the world. I have always envied my friends who knew exactly what they want to be. "I want to be a nurse, I want to teach elementary, I want to be a mom". I always felt excluded for not knowing exactly what I want to do for a career.

I do know what I want. I want to be happy, to be loved, to be surrounded by nature and creativity. I want to help people. I want to have animals, a garden, a family. I want a simple life. I want to change the world. Sometimes I want to fast forward to being an old lady who just gardens all day. How do I do all of this?

What I am realizing is that, we are young. We do not have to have our whole life figured out. We do not need to chose one career to stick to for life. We can switch careers whenever we want. This will all take time.

I say this because as I am entering the world of teaching fitness, I continually ask myself if this is what I want to be doing? Do I like having to wake up at 5:30 AM to coach others to be fit without having time to focus on myself? Do I enjoy yoga more than weight lifting? What do I want to teach others? Do I have to follow someone else's rules? Can't I do this own my own? Should I open my own studio? That would mean I need to settle down somewhere and not move for awhile. Am I ready for that? Is that the best option? As you can tell, I am feeling confused lately.

We we born on this earth to explore... We need to experience what makes us feel best. We need to be open to possibility and change. I can thank my boyfriend for helping me discover this. He is adventurous and willing to offer me challenges. We share this passion for helping others and discovering new cultures.

What should we do?
Where should we go?
Who should we be?

These questions will continue to be asked on our journeys. We can be confused together. We can figure life out as we go through these experiences together.

I wrote this to help others in the world who are feeling the same as me lately. Life is full of ups and downs. Life is meant to ebb and flow. Life is meant to challenge you.

This is me telling you to take those challenges.

Follow your heart.

Try new experiences.

Don't play it safe.

The world is ours and it is our time to explore.

Let's be playful. Let's be courageous. Let's try new things.

Let's open our hearts.

I used this piece as a journal today. To get out some thoughts I have kept in for awhile. Thanks for listening.

You do not need to have your life figured out yet.
You can do whatever you want.

7 Comments

Top 5 tips to get through exams

12/8/2019

Exam season can be the most challenging time of the year for some of us. If you walked into a post secondary school right now, you'd most likely see sleep deprived students studying for their next test.

The habits that come along with finals can negatively affect our health in various ways. People sleep less, eat worse, move less and stress more. These combined are the recipe for a weakened immune system = sick and tired.

It's too bad that so many professors still rely on exams as their way of assessing students performance. My Bachelor's program focuses on practical application of skills learned in class through reflections and final papers. I am very grateful for this as it causes a heck of a lot less stress.

Most people I have talked to lately are struggling through this season with getting less and less sleep as it goes along. Stress and not sleeping is a circular relationship, creating opportunities for germs and viruses to attack weakened immune systems.

I want to offer some quality tips for students who are struggling right now. I feel their pain.

Here are my top 5 tips for getting through exam season:

Prioritize sleep Being fully rested is necessary for full function of the body and brain. When we lose sleep, we cannot perform optimally and this can result in burnout. Pulling all-nighters, which students tend to do more during this season, can be very detrimental to the mind and body! Research shows the positive effects of napping on our performance and health, I try to nap AT LEAST once a day, sometimes twice. If you must, melatonin/magnesium/sleep aids can help you to fall and stay asleep. (SLEEP IS A MANDATORY HUMAN BEHAVIOUR)
Get your nutrients. Science has told us that with sleep deprivation comes along urges to eat unhealthy foods that are high in sugar, fat and sodium. A balanced circadian (sleep) rhythm is necessary for balanced eating. This means allowing yourself to eat what your body needs but also what your body wants. Don't deprive yourself of your favourite treats but eat them in moderation. Over-indulging can make you feel a lot worse. I try to drink lots of tea and water to help when I am mindlessly snacking. Taking vitamins and minerals with water will also help with your body's day to day functioning. Staying hydrated will make a huge difference, especially if you suffer from tension headaches. (Some healthy snack ideas include fruit, veggies, crackers and cheese, nuts and seeds, energy balls, toast.)
De-stress. This can mean something different to each of us. For me, it is a weight lifting session at the gym, yoga or a run/walk outside. For others, it may be swimming, reading, or doing hobbies. If you are interested, meditating can be an easy way to implement de-stressing into your day. Science shows how only 2-3 minutes of meditating each day can be beneficial to your overall self talk and awareness. This can simply be done by finding a comfortable position, focusing on your breath and noticing your surroundings without judgement.
Study with others. Practising with others to learn the material is a great way to stay on top of your courses. When I was taking finals at Okanagan College, there was a group of 5 of us who got together the day/night before every test to do a huge review. We would start at the very beginning and go over each subject necessary. Discussions and questions come up during this time creating opportunities for everyone each other which allows for better memory retention. This is a great way to stay social while being productive towards your work. If you don't have any friends in your class, try going to the library to find a whiteboard to write everything out on. Repeat when necessary and ask questions when you need to.
Study efficiently. Are you writing down every single thing from your notes? Are you reading every single chapter? You need to be smart when reviewing your material, do you really need to spend hours reading each part of the textbook? No. After 5 years in school I think I have finally found the answer on how to study. Start with the big ideas (titles, subtitles) and then move to the smaller points within those ideas. Don't sweat the small stuff. The details can always be added in later. I had a tutor at Selkirk College who taught me to create hierarchies within my notes for easy studying. Make the titles big and bold, subtitles a different colour and the tiny details are summarized below each. This is easier to comprehend instead of reading paragraphs on paragraphs. Draw pictures, graphs, ideas as much as you can. Reading endless chapters is a waste of time in my opinion. Focusing on your teachers notes is much more effective.

And that everyone, is how I manage to get through the toughest time of the year. The main concept you should focus on if you are struggling is...

SELF CARE

Listen to your body. If you are tired, SLEEP. If you are hungry, EAT (mindfully). If you are stressed, move your body!

Here are a few easy ways to de-stress:

Drinking tea
Stretching
Walking
Mindful breathing
Drawing/painting
Cuddling
Making your favourite meal
Limit your caffeine/sugar intake
Get some sunshine
Talk to your loved ones
Write down your feelings and thoughts

I hope some of this can help students out there who need it. I want you to know I have been in your position and it is HARD to get through exam season alone. It is normal to feel stressed to the max however it is also NECESSARY to focus on your self care and how you are feeling. You may have 1000 tests in your life but you only have 1 body to take care of.

Thanks so much for reading this everyone.
Abby

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College 101

8/29/2019

4 Comments

Hi everyone!

Next week, I will be starting my 5th and final year of college and let me tell you, the longer you go to school, the easier it gets. Throughout these past 5 years, I have learned what works and what doesn't, but it took me awhile to figure out.

I remember my first year at Selkirk College. I was not prepared. I had no idea what I was doing right out of high school. Let's be real, it's hard to make the transition. Thank goodness I spent most days in my dad's office at Selkirk learning his expertise. He got me a tutor who taught me how to study efficiently.

Then came Okanagan College. Rachel and I had a blast. It was a heck of a lot less stressful and made me realize that learning is my passion. This is when I noticed my habits were helping me become successful instead of wasting time. I figured out how to go to college properly. I learned education is life changing, if you do it right. If you don't, it can ruin a lot.

I saw a lot of friends, family and acquaintances struggle and quit school. I truly understand what it feels like to want to quit. I wish I could have helped them.

So, in honour of the new school year starting this upcoming week, I have written some tips and tricks that can hopefully help some of you. And remember...

School is meant to challenge you.

COLLEGE 101

1. Learn how to take proper notes. I really struggled with this one at Selkirk. Nobody really teaches you this. I was doing crap in a course so my dad got me to meet up with a tutor, he showed me his way of taking notes. When going through a powerpoint or a chapter, first write down the titles, then under each title you can write out the subtitles. After those are done, you then can go into the smaller details (key words, phrases) of each subtitle. DON'T FOCUS ON THE TINY DETAILS. Look at the pbigger picture. Don't waste your time writing out information you don't need. It is more efficient to know the overall big picture. Focus on the important words.

2. Colour-code your notes. Make all the titles the same colour, and then all the subtitles a different colour. Highlighters are very handy for this. This will help you find things more easily. Sticky notes are also great.

3. Don't buy the textbook for the class unless it is 100% mandatory. This will save you lots of money in the end. See if you can share textbooks with friends, buy for cheaper online or buy used ones at your bookstore. Not every class necessarily needs a textbook, I wish I knew this before.

4. Get to know your professors. This is the best part about college. Small class sizes means you can build a relationship with your teacher, making it easier to understand what they are looking for in assignments. Ask them any questions you have, they are happy to help you be successful.

5. Get involved around campus. I know a lot of students are "too cool" to get involved in events around campus but let me tell you it is one of the best ways to make connections, friends and lifetime memories! I worked for my dad at Selkirk's gym and as nervous as I was, it was a wonderful learning experience. There will always student lead events happening on campus, don't be afraid to take part in them. You usually get free food and goodies. Building a positive social community is key to your health.

6. Volunteer. Even if it is just a couple hours a semester, it looks great on a resume. Volunteering can be one of the main reasons you win a scholarship or get accepted.

7. Find a work-study position. I have worked at every college I have been to. The perks are amazing. I currently get priority registration because of my student position at Douglas College. There are times when you can study on the job, they work around your student schedule, have short working hours and you get to meet other students. Whether it is at the front desk of the gym or helping at the library, it is definitely worth it to make some extra money while going to school.

8. Don't get caught up on the small stuff. Failing a quiz or test may seem like the end of the world but think about it... It's one test (out of the 1000 you take in your life), for one class that you most likely will still be able to pass. I have cried and stressed over many tests in the past, just to realize I end up doing okay on them anyway. Life is short, try your best and move on.

9. Take care of yourself first. Letting school overpower your life is easy but not necessary. Focussing on your health will help you perform better in the long run. Sleep, eat good, and exercise. It is simple and effective.

10. DO NOT PULL ALL NIGHTERS TO STUDY. This is a terrible idea that science has proven to be UNEFFECTIVE in the long run. Your brain can't obtain much information after 11 PM. Your body will hate you the next day. Not sleeping properly has damaging effects on your immune system and trust me, you do not want to get sick during finals.

11. Use the student services on campus. I can't stress this enough. The college wants you to be successful so they offer many services to help you throughout the semester! Take advantage of this. Things such as counselling, tutoring, and fitness classes are usually free for all students. Most schools also have discounts at dentists, optometrists and doctors offices, which lead me to my next point.

12. Use student discounts as much as you can.
All schools offer student discounts at local and international businesses. Take advantage of this. Get that 20%!!! Save money any way you can.

13. Study daily.
Whether you want to or not, keeping up with your homework is a necessity. The longer you leave things, the more stressful you can be.

14. Start assignments as soon as you hear about them.
I've been doing this for years now. It can be just writing that first paragraph. Or even creating a outline for the project. Getting a head start will help you feel better when that deadline creeps up!

Okay friends, that is all I have for you today. I hope your educational experiences are life changing like mine were. I hope you succeed, learn and grow. Remember that your

Thanks for reading!

Abby

4 Comments

8 Eco-Friendly Camping Ideas

6/28/2019

Hi all,

Once again, it is that time of the year where we get to pack up our vehicles and find a new home for the next few nights. It is camping season.

Camping is good for the body, mind & soul. This is due to many things including the nature, new social adventures and self reflection. Hopefully your spot has no wifi, no cell service and lots of room for activities. I can't wait to go soon.

Growing up in the Kootenay's I learned to enjoy and respect the outdoors as much as I possibly can. Recently, I have discovered and become upset at how some of us use camping as an excuse to buy mass single use products. To add, the amount of food being gone to waste during and after a camping trip is usually not minimal. It is very easy to overpack for events in the woods. I also would have a hard time with how much plastic people place into the fire-pits. Anyways... I have decided to create this post to help us become more aware and eco-friendly in nature (yes, I am a tree hugger vegetarian).

The following is a list of ideas we can use to be more environmentally friendly in the woods while still enjoying everything the same. Make sure to check this list before your next trip away. Enjoy!

Plan your shopping. This begins with creating a shopping list (possible meal plan), bringing reusable bags on your grocery shop and not buying unnecessary amounts of items such as bottled water, paper plates, fruits and vegetables. Little changes like this can make a large difference.
Prepare your meals ahead of time. You can pack your salads, trail mixes, snacks and drinks. I prefer to use glass mason jars but any type of reusable container works. Some ideas: Make your omelettes ahead of time (whisk eggs, add veggies, then you can fry easily over fire), pre-cut your fruit and veggies, pre-spice your meats and proteins, make energy balls or granola bars. The whole idea is to bring less one time plastic into the woods = less garbage to dispose of.
Use frozen food for ice. I like to use frozen fruit and veggies, water or soup to keep my food cool without having to buy plastic bags of ice. (You can drink the frozen water after if it is kept clean. You can also bring frozen fruits and vegetables or proteins.
Bring only reusable or biodegradable kitchen items. Here is a list: Cups or mason jars (NO RED SOLOS), ceramic or tin mugs, reusable water bottles, reusable utensils, pots and pans, reusable or compostable bowls, left over containers, and reusable or compostable plates. They don't need to be glass, plastic would be safest. You can find most of these at the Dollar Store if you are on a budget.
Bring proper disposal bags. This would include garbage bags, recycling bags and compost bags. It can be difficult to compost when camping because of bears and wildlife, but if you get the opportunity, why not try it right? The least we can do when camping is recycling our cans and bottles, plastic, tin and paper which leads to my next point...
Do not burn recyclables. No cans, no plastic, no tins. Paper is okay. Please try to recycle. I see a lot of people mindlessly throwing anything into a fire pit. All I can think of when we I see this is us inhaling carcinogens from the products burning.
Use biodegradable body products. If you plan on showering in the lake (one of my favourite things to do in the summer), try to use a product that has no chemicals and can biodegrade in the water. LiveClean is a wonderful brand you can find at Walmart with a variety of products that are safe for the fishies! It is also a good idea to bring biodegradable dish soap, sunscreen and bug spray.
Leave no trace. This is a simple and respected rule in the great world of the outdoors. Pack out what you pack in no matter what.

That is all for today everybody. Thanks for reading and please feel free to share. I would like to thank my Outdoor Education Class of May 2019 for helping me come up with these ideas in class.

2 Comments

10 Reasons To Add Matcha Into Your Daily Routine

5/26/2019

The benefits of Matcha are endless. This drink has been a major staple in my diet for the past two years and I'm not sure where I would be without it. It is calming yet energizing at the same time. It uplifts and balances my mood. To be honest, I'm in love with Matcha.

If you are unsure what I am talking about, Matcha is a fine green tea powder originally from China. Powdered tea was used in Zen ceremonies dating back to the 7th century. Japanese monks visited China and invested in this industry to let the world know how amazing Matcha is to the human body.

1 cup of Matcha Tea is equivalent to 10 cups of regular green tea.

My journey with green tea started in high school when I researched about it's beneficial qualities. Back then, I drank green tea because I thought it would help me lose weight, clear my skin and give me energy. No matter how many cups I drank a day, I'm not sure if I ever really reached those goals.

Then, I met Matcha. Creamy, delicate and soothing to the mind, body and soul. When researching today, one website states:
"-When you drink matcha you ingest the entire leaf and receive 100% of the nutrients of the leaf
-Matcha powdered green tea has 137 times more antioxidants than regularly brewed green tea.
-One cup of matcha = 10 cups of regularly brewed green tea in terms of nutritional content" (2019).

When it comes to natural nutrition, you are always going to have those people who don't believe in it. No matter how many times I tell people to look at the science, they are not convinced. (They are the ones missing out).

Now, let's get into the benefits of Matcha powder:

It can be prepared hot, iced or put into your favourite meals. Lately, I have an iced Matcha every morning to fuel my body for teaching 2 fitness classes at 6 AM. During the colder months, sipping on it with honey is amazing. You can prepare it to however you're feeling that day.
It is relatively easy to find. Currently, I am getting my Matcha from T&T's Supermarket (an asian supermarket on the coast), so I am able to find ceremonial grade at the best price, straight from the original source without additives. (WATCH OUT: Many companies add sugar to their matcha powder...). When I am not in the city, I head to Natural Food Stores where it can be a bit more pricey but definitely worth the price.
It is rich in MANY vitamins and minerals such as Vitamin C, Selenium, Chromium, Zinc, Magnesium, Fiber, Chlorophyll and L-theanine.
The antioxidant count is endless. Antioxidants inhibit oxidation. Oxidation produces free radicals (cancer-causing agents) causing damage to our cells. Therefore, antioxidants can prevent and treat damaged cells. One of the main antioxidants found in Matcha and green tea is catechins, leading to wellbeing and balance within the body. (1 gram of Matcha has 105 grams of catechins).
L-theanine levels in matcha create that uplifted yet relaxed state. This amino acid, produces alpha waves (rather than beta) creating something known as relaxed alertness. Traditionally, used for monks during long meditation hours.
Boosts energy levels without nervousness. No matter how many times I try, I cannot drink coffee without getting that jittery, nervous feeling. Matcha has never made me feel that way.
Can aid the immune system. From Matchamatcha.com, "It is believed that ECGg in green tea has the ability to increase the number of regulatory T cells which play an important process in immune function. This higher production of regulatory T cells results in the anti-inflammatory effects of matcha as well as its believed benefit of supercharging your immune system. (Oregon State University 2011)"
It is very high in Chlorophyll. Chlorophyll is what creates the green colour in plants. It is a powerful detoxifier to the body, getting rid of harmful chemicals and heavy metals. There are reasons your doctor tells you to eat your greens! I live by the statement, have at least one green thing a day.
Green tea can increase thermogenesis in the body. And matcha does this times 10, helping you maintain or increase your metabolism.
Improves gastrointestinal health. Matcha is known to increase renal excretion. Having a cup of this goodness in the morning can really help you start your digestion off right for the day!

Here are some websites I used for the following information. I like it to always be backed up by science.
https://matchasource.com/health-benefits-of-matcha-tea/
https://www.matchamatcha.com/matcha-health-benefits/

Now that you know some of the wonderful benefits of this, I hope you try it out for yourself.

Here is my current morning recipe:

1 heaping scoop of Matcha powder
1 cup of cold water
1 cup of unsweetened plant milk (I prefer oat)
ice cubes

Mix all ingredients in a mason jar, shake it up and you're good to go!
* I like to add Maca root, Ashgandwanda root, Mushroom blends and Spirulina to mine for extra health benefits.*

If you end up trying Matcha after reading this post, send me a photo of yours!

This is How To Flourish
Abby

2 Comments

Matcha Hemp Energy Balls

5/20/2019

As most of you may already know, energy balls are an easy and delicious way to fuel your body throughout the day. I prefer to have mine for breakfast each morning or a snack later in the day. What some of you may not know is that classic energy balls can be full of excess fat and sugar. To make the best ones for your health and digestion, you must chose real, natural ingredients.

If you don't know what energy balls are, they are a mixture of nut butter, honey, oats, nuts and seeds that are rolled up into a ball and chilled. THEY ARE DELICIOUS. & healthy.

Here is the recipe I used today. I didn't measure anything, just threw it all into a bowl. Really, you can take whatever ingredients you have in your cupboard to make a delicious snack.

Ingredients:
Large Flake Oats
Peanut Butter
Honey
Pumpkin seeds
Hemp Seeds
Chia Seeds
Sunflower Seeds
Cacao Nibs
Hemp Protein Powder
Fermented Vanilla Protein Powder
Matcha Powder
Flax Seeds
Raisins

Directions:
Put all ingredients into a bowl, add a few tablespoons of water and begin to mix. It is easiest to wet your hands and hand mix yourself to get the right consistency. Roll into balls and chill.

I like to focus my cooking and baking on being simple. I wanted these ones to be green and full of vitamins and antioxidants. Some ideas of flavours to add are

Shredded Coconut
Cinnamon
Cocoa
Almond Butter

A great idea for buying your ingredients is brining your empty containers to Bulk Barn and loading up on nuts, seeds, chocolate, oats etc. Then you don't have to buy or use plastic.

If you end up making this recipe, take a picture and show me!

Abby

1 Comment

The Many Benefits of Walking

4/8/2019

A summer hike with Macy, Angela and Riley!

Today's post is addressing a somewhat voluntary action our body does, walking. The following will educate us on why getting your steps in daily influences the holistic self.

We are living in a society where some of us have trouble adding movement into our day. Your job and modes of transportation have a large influence on your wellbeing. Some people drive, some people take the bus and some people unfortunately just aren't moving. With the uprising rates of chronic disease, it is essential that we understand how physical activity can help us. With the new notion around, "Sitting is the new smoking", many health practitioners are educating patients on the simple benefits of walking. Doctors are now prescribing walking as a treatment for Depression, Anxiety, Hypertension and other Chronic Diseases. I am in love with this idea since walking can be an easy step to add into your wellness routine.

I believe this topic is greatly overlooked. In the past, I did not recognize how many steps I was getting daily until I got a Fitbit in 2016 (Thank you grandparents!). To be completely honest, this was life changing. I always thought of myself as an active individual because of my participation in sports but my Fitbit told me otherwise. I noticed that I really wasn't moving that often. Since I started tracking these numbers, I know I will never go back.

10,000 steps a day is what most of the fitness and health experts recommend . Right now my goal is that is my daily goal. Last year it was 14,000 a day and the one before that, 17,000 a day. My point here is that the numbers will change based on the season and your overall wellbeing. Please don't let a number take over your life. Starting slow and steady is key to continue physical activity.

This may sound scary to some of us, 10,000 is a lot! If you are a healthy adult between ages 16-60 and you do not have any physical limitations you should aim for 8,000-10,000 steps daily. If you cannot meet this goal, start smaller! It will be difficult at times and that is okay. Some days you may have 15,000 steps and the next 6,000 steps, it is all about balance. Noticing your activity levels throughout the day tells you when to rest more or when to step it up.

Listed below are 11 scientifically known benefits to walking:

Walking can boost immune function (Harvard Health)
Walking eases joint pain (Harvard Health)
Walking can help tame a sweet tooth (Harvard Health)
Walking can counteract the effects of weight-promoting genes (Harvard Health)
Walking may improve your mood (Mayo Clinic)
Walking may improve balance and coordination (Mayo Clinic)
Walking may improve creativity (Stanford)
Walking lowers your risk of Type 2 diabetes, high blood pressure, high cholesterol and heart disease (NIH)
Walking increases energy and stamina (American Heart Association)
Walking can improve sleep (American Heart Association)
For every hour of brisk walking, life expectancy for some people can increase by 2 hours (AHA)

With walking being such a simple task, it can be fit into many tasks throughout your day. Here are some ideas of when you may not realize that you are actually engaging in light-moderate physical activity.

shopping (all that walking around the store and to the parking lot can add up)
during work (depending on your occupation)
if you're a student, in between classes (especially on larger campuses)
anytime you leave or go to your vehicle
public transportation (when I was taking the skytrain in Vancouver, I was racking up the steps!)

You see, physical activity is different than exercise. Physical activity is any activity that gets the heart rate up from resting. Such as gardening, taking the stairs or raking leaves. Exercise is planned physical activity. You may not see this as beneficial to the body however, anything that gets the heart rate up is worth it.

My trick to reaching these high goal numbers daily is adding in walking whenever I can. Here are 6 ideas of when you could walk a bit more:

Try taking the stairs instead of the elevator
Try parking farther away from the entrance at the store
Try walking during each break you have in your day (ex. to the bathroom, water fountain, around the block)
Using walking as a social activity with friends or family
Go for a small walk after a meal for increased digestion
Try hiking!

I hope you have learned something about the many benefits of walking today and are excited to start adding it into your routine more often. Remember, you can start with as little as a 10 minute walk and add 5 minutes each time after that. It's okay to start slow. Thank you for reading. I hope you get to include more steps into your daily lives. Have a great day everyone!

This is how to flourish

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Sleep: Why it's an Essential Determinant of Health

3/18/2019

It may not be known to everyone that how we SLEEP is an essential determinant of our overall health and wellbeing. This concept can sometimes be overlooked by professionals and ourselves. Since doing a project last year in my Health Psychology class about sleep disruption, behaviour and psychology, I want to remind everyone of this important information. I want to put emphasis on why sleep is so essential to our wellbeing, the connections it has to the immune system and our behaviour.

Society must start adapting to allow the community the rest for the correct hours of sleep per night. It is commonly seen that most people do not get the correct amount of sleep. Ask yourself, how many hours are you getting? Is it disrupted? Do you feel rested the day after? The average adult usually sleeps anywhere from 7.5 - 8 hours but can range for others between 6 - 9 hours. Every individual has a different amount needed for their body to stay healthy. (Canadian Sleep Society).

The Canadian Society for Sleep states:
"You can determine this ideal amount of sleep by simply paying attention to whether or not you feel rested in the morning and alert throughout the day. If no amount of sleep will make you feel rested on the next day, then you may want to seek medical advice, including being be evaluated for a sleep disorder. People tend to sleep longer on weekends; this may be because there is more spare time to do so, or it may be due to accumulated sleep debt during the prior week. It is important to understand that you cannot "catch up" on lost sleep, or store sleep for the future, by getting more on weekends. This is because lost sleep on any given night has immediate consequences for the very next day, such as work or school performance and driving safety. Getting the sleep you need is important for optimal learning, productivity, safety, and health."
You can read more here.

This was hard for me to learn. Throughout high school, my body saw many sleepless nights until I started to make a change towards a healthier sleep routine. This started with creating a more realistic sleep goal for each night along with a strong bedtime routine. What you do before you sleep makes a big difference in your body's ability to shut down. Insomnia and other sleep disorders can also be seen along with anxiety and depression. Commonly, one may not be able to sleep because of how their mental disorder affects their circadian rhythm. Your circadian rhythm is the 24 hour time frame the human body uses to work efficiently. Each of us has our own circadian rhythm that may differ from someone else.

In my Health Psychology class a few semesters ago, I got the chance to research the importance of sleep and it's relation to behaviour among the body. This led to me finding significant information regarding sleep disruption and how it significantly decreases one's overall immune response. This process can be broken down a lot more than I am explaining here. In short, if you do not get enough sleep, you will see a LARGE decrease in immune functions. This is because of increased inflammatory activity within the body because of excess sympathetic nervous system activity. The sympathetic nervous system overstimulation leads to less regular sleep and immune function. Inflammation in the body, as we know, can have detrimental effects including an increased risk for most chronic diseases including Type 2 Diabetes, Heart Disease and Stroke. I will include a link for this paper I wrote below if you want to understand these connections more.

This path can be scary. No sleep can increase the body's stress response, creating more inflammation. More inflammation can create more stress leading to less sleep. This vicious cycle can bring many negative issues to our physical and mental health. Chronic disease poses as a very serious risk to our health and I believe taking preventative measures can really help!

For myself, when I don't sleep I stress even more about how little sleep I got. I then find myself reaching for more sugary foods, having less time for exercise and physical activity plus feeling lethargic or sluggish. Fun fact, science shows that when you do not sleep enough or even sleep too much, you tend to eat more junk food.

The human body needs adequate sleep for proper restoration overnight. If you are experiencing difficulties sleeping here are some ideas that may help:

Turning off screens an hour before bedtime. No TV, no phone. This can be unrealistic for a lot of us. I try to do at least 15 minutes before bed without screens. Even 5 minutes can help. It is little changes like this that can make a big difference.
Sleeping with an eye mask. For those who are sensitive to light, this can be an easy way to rest the eyes during bedtime.
Sleeping with earplugs. Similar to light sensitivity, earplugs can help those who need peace and quiet.
Creating the proper atmosphere for rest. (Dark, cool and quiet). We want our bedrooms to be dark, cool and quiet so the body can fully relax. The bedroom is not for distractions. Researchers in sleep recommend the bedroom to only be used for sleep and sex. That means no eating, laptops or tv.
Experimenting with lavender essential oils, masks or tea. Lavender can help ease anxiety and induce sleep. Adding this oil to your wellness routine is cost friendly and benefits the whole body. I like to use essential oils, a face mask, bath or tea to help my body prepare to rest.
Deepening the breath to stimulate the Vagus nerve (parasympathetic system = rest and digest). Slow down your breathing to a slow count of 4 on each inhale and exhale. Try not to allow your thoughts to take over you focussing on your breath only. We want to activate the parasympathetic system to encourage healing the body. This will help decrease the over-activated sympathetic system.
Experimenting with CBD oil. CBD & THC both can benefit one's sleep routine. This can be taken in many forms including smoking, capsules, oils or topicals. It is best to research this first on your own before trying anything.
The heavier the blanket, the more stress your body releases from the light pressure. Like I said above, the heavier the blanket the more it can reduce your anxiety and stress. This puts the body in a relaxed state of mind. I am currently waiting for my weighted blanket to come in the mail.
Stretch. One of my favourite ways to calm the mind and body. Pair this with tea, CBD, lavender and deep breathing for the best result.

I hope a few of these remedies could help you increase your levels of sleep. I know how difficult it can be to not be able to sleep when your body needs it the most. I want you to understand that sleep is one of the most important determinants of our health so it is necessary to put sleep first in our daily routine.

To add to this post, I am going to refer to more information from the Canadian Sleep Society. I really want to show the dangerous consequences of not sleeping enough. Using a biopsychosocial model, researchers find connection between our biology, behavioural attitudes and social conditions, I explain this more in my research paper. Below are some more risks of not getting enough sleep.

Canadian Sleep Society:
"When the brain circuitry does not get the suitable amount of sleep, it cannot store or retrieve information and the ability to tolerate situations of stress and functioning at a higher level, are impaired. The major result of poor sleep is therefore a brain drain with the brain functioning at a lower level"

"Insufficient sleep, even on a single night, has a number of immediate consequences including lower alertness, negative mood, reduced motor and visual acuity, longer response times, and impaired attention and memory. Chronic sleep restriction over days and weeks leads to cumulative deficits in alertness, mood and cognitive performance. As well, insufficient sleep can have long-term consequences for health including weight gain, diabetes, and heart disease."

After reading that information I want you to ask yourself:

Do you currently get enough sleep for your body to work as efficient as it can?

Do you feel rested in the morning and throughout the day?

Is your sleep schedule irregular? How can you fix this?

I hope this reflection allows you to better understand your own sleeping habits and their importance. If you are looking for more information about this topic, there is endless research out there and it is very fascinating. Below is the file link for the paper I wrote in my Health Psychology class.

Thank you for reading everyone!

This is how to flourish.

health_psyc_project.docx
File Size:	31 kb
File Type:	docx

Download File

2 Comments

Giveaway Time

2/23/2019

Hi all!

How To Flourish has had lots of interest towards essential oils and natural healing lately, so I am going to present a giveaway on my Instagram page.

Through collecting many different brands of essential oils over the years, I have found the perfect blends for our wellness.

The first blend I will be giving away is a sleep/relaxation mixture to help others calm the mind, encourage a healthy nights rest and provide relaxation to the whole body. The ingredients are a magical mixture of Peppermint, Lavender, Lemon and Eucalyptus.

These oils have become very significant in helping myself feel present throughout tough times. Using them encourages you to notice what your body needs in certain times.

Sleep is a major issue of mine and without the use of essential oils, CBD and yoga, I would not have conquered this problem.

So one of my lucky followers will receive this giveaway as a gift from me. To hopefully encourage this person to research more into natural healing and holistic health.

You must:
Like the photo
Follow me on Instagram
Tag one friend who would also enjoy winning this giveaway

Below is a link to my Instagram page where you can enter the contest!
ENJOY!

Take me to Instagram

1 Comment

Let's Talk About Mental Health

1/28/2019

Wednesday, January 30th is Bell Let's Talk day. If you are unsure of what this means, "Bell Let’s Talk is a wide-reaching, multi-year program designed to break the silence around mental illness and support mental health all across Canada". It is a great way to spread information about mental health and reduce the stigma surrounding mental illnesses.

"Bell will donate more towards mental health initiatives in Canada by contributing 5¢ for every applicable text, call, tweet, social media video view and use of our Facebook frame or Snapchat filter".
"The Bell Let's Talk Community Fund is focused on improving access to supports and services for people living with mental illness through local projects and grassroots organizations in communities all around Canada". (all quotes taken from (https://letstalk.bell.ca/en/).

At Douglas College, we are having a large event throughout our New Westminster Campus aiming to help students understand the importance of taking care of their mental health. Some people are unaffected by mental health issues but most know a family, friend or themselves who may be living with an illness.

We are finally in a world where talking about your mental health is not frowned upon. I am extremely thankful and blessed to be living in a generation with like minded individuals who are opening up regarding this topic.

Now, let's look at some Canadian statistics...
(Mental Health Commission of Canada (2013). Making the case for investing in mental health in Canada).

In any given year, 1 in 5 people in Canada will personally experience a mental health problem or illness.
Mental illness affects people of all ages, education, income levels, and cultures.
Approximately 8% of adults will experience major depression at some time in their lives.
About 1% of Canadians will experience bipolar disorder (or “manic depression”).
By age 40, about 50% of the population will have or have had a mental illness.
Anxiety disorders affect 5% of the household population, causing mild to severe impairment.
Suicide accounts for 24% of all deaths among 15-24 year olds and 16% among 25-44 year olds.
Suicide is one of the leading causes of death in both men and women from adolescence to middle age.
The mortality rate due to suicide among men is four times the rate among women.
Almost one half (49%) of those who feel they have suffered from depression or anxiety have never gone to see a doctor about this problem.
Stigma or discrimination attached to mental illnesses presents a serious barrier, not only to diagnosis and treatment but also to acceptance in the community.
The total number of 12-19 year olds in Canada at risk for developing depression is a staggering 3.2 million.
Mental illness is increasingly threatening the lives of our children; with Canada’s youth suicide rate the third highest in the industrialized world.

I chose to stop looking up more statistics since they continue to be negative numbers. The bolded statistics are the ones, as of right now, I believe to be very important and should be known to the public. By age 40, 50% of our population will have experienced a mental health issue and most of them will not have gone to their doctor. That one hit hard.

Going to a doctor regarding symptoms of your mental health is NOT EASY. However, it is EXTREMELY IMPORTANT for ensuring you get proper treatment.

Reducing the stigma surrounding mental health is necessary for Canadians (and everyone else around the world) to feel more comfortable talking to a medical professional about the issue.

Everyday should be a day to open up about about our thoughts, feelings and symptoms, especially if they are negatively affecting our lives. Bell Let's Talk day donates to a good cause with every social media hashtag you use. Spread the word and share the news.

https://letstalk.bell.ca/en/bell-lets-talk-day

If you are experiencing problems with your mental health, here are a few easy tips to increase your mental well-being:

Get outside. I cannot express this enough. Fresh air is medicine to our holistic bodies in many ways. The smell of the beach, the forest or the mountain air can provide an instant mood boost at any time of the day. Whenever I am feeling anxious or stressed out, I take a walk without technology and focus on how beautiful nature can be.
Let go of your technology for at least an hour each day. In the past, I found myself obsessed with my cell phone. Whether it was always checking what others were up to or if I got enough likes on a photo or not. Now, I have lessened my overall weekly phone time to much less than I used too. When you're bored, instead of hoping on Instagram or Facebook, put it away and focus on the present moment. Bake some food, stretch, dance, walk, sing. Do anything you can to distract yourself from the temptations of scrolling mindlessly.
Exercise daily. Getting your heart rate up has been proven in multiple studies to be an effective remedy for lessening the symptoms of mental health issues. Whether it is walking outdoors or weight lifting in a gymnasium, as long as your heart rate is increasing, you will receive the benefits. It can be difficult to work out every day, trust me, start with little bits physical activity such as walking, swimming, stair climbing or yoga. This will make a difference in your overall well-being, it is guaranteed.
Focus on grounding your senses when stressed. When feeling overwhelmed, it can be easy to get lost in our surroundings. One of my favourite grounding exercises is the 5-4-3-2-1 technique. To begin, find 5 things around you that you can see, 4 things around you that you can touch, 3 things around that you can hear, 2 things you can smell and 1 thing you can taste. This can be extremely effective in bringing your mind back to the present moment. This calms my anxiety when I feel upset and offers a simple way of calming down your feelings.
Breathe. Stretch out your body to find a comfortable position seated or laying down. Begin to breathe in through your nose and out through your mouth. An easy technique to use is the 4-7-8 breathing. Inhale for a count of 4, hold for a count of 7 and exhale for a count of 8. This can be difficult so feel free to bring the numbers down if necessary. Focus on expanding your ribs, lungs and stomach as open as you can.
Eat colourful, nutritious foods. Are you getting your recommended daily amount of fruits and veggies? These food categories ensure we are getting enough vitamins and minerals in our body. There is new and upcoming research regarding vitamin deficiencies being related to anxiety and depression.

Thank you all for listening to me babble on about mental health. It is a very significant piece of my life right now and I hope to ensure everyone I meet knows they can talk about it openly. There is always someone willing to listen whether it is your family or a mental health hotline.

Please share the importance of Bell Let's Talk Day and help us reduce the stigma surrounding mental health.

https://letstalk.bell.ca/en/bell-lets-talk-day
CLICK THE LINK OR COPY INTO YOUR BROWSER.

All pictures where taken during my walk home last week in the rain.

2 Comments

Crystals

1/25/2019

*This is a brief introduction to the use of crystal healing and how it can benefit the body. This topic can be explained in much more depth so please take it lightly and do your own research if you need more information. The goal of this article is to bring awareness to this topic for my readers.*

The photo above is showing your Chakra Energy System. When I refer to energy in this article, please refer to this photo to lightly learn about each chakra. This information can also be researched more if you need it. Now for the good stuff.

Crystal healing has been a type of pseudoscience alternative therapy used for a variety of conditions known to the human body. Stemming from multiple ancient healing ideas, they offer a chance to rebalance the energy systems (Chakras) while connecting to the chakras of the body.

Throughout the use of these traditional healing practices, I notice many people feel the need to preach to me that they are fake. I don't care what others say to me since I know what works best for my body however this can be quite annoying. If you have something negative to say, please keep it to yourself. Maybe they are only working because of a placebo effect but at least someone is receiving benefits, right?

There is no straight scientific evidence stating that crystals directly heal humans, yet we see many spiritual healers and traditional therapists using this method to treat anxiety, depression, stomach ulcers, kidney function, alcoholism and many more ailments/diseases. Personally, I like to have scientific evidence to back up what I preach on here and there is data showing how crystals can give off and focus our energies. Research is up and coming about this topic, making it exciting to talk about.

I do know that I feel different when I carry or use my crystals throughout the day. I feel safer and more grounded in my energy. Whether this is the placebo effect or not, I will continue to use them as their beauty continues to amaze me.

One of the oldest medicines known to man is within the practice known as Ayurveda (meaning the knowledge of life and longevity). Stemming from Ancient India, this is the type of information I hope to pursue studies in throughout my life to be able to share with others. One of the main concepts is the mind and body are ONE. They are not separated and healing needs to be focussed on helping all dimensions of health.

For more information on Ayurveda, copy this link into your browser.
https://www.webmd.com/balance/guide/ayurvedic-treatments#1

I began collecting crystals as a child leading to learning about their potential health benefits throughout the years.

You can actually go to a crystal healer to get it performed on you, or do it on your own time. Below I will list a few ways of how you can use crystals.

Ways To Use Crystals:

Placing them around the house for positive energy
Placing them in your pockets or purse to carry the positivity with you
Placing them around your yoga mat for a deeper practice
Placing them near the window to allow for the sun and moon to charge them
Using as decorations around your space

My personal favourite way of using crystal healing is through practicing yoga and meditation. You can feel your aura being affected by these rocks. It is an amazing practice to include into your daily routine.

Below are some popular crystals and their potential benefits for each.

Common crystals & their healing benefits:

Jade: The crystal of love, also known as "dream stone". Aids with trustworthiness, peace, strength, fidelity, healing and protection. Aids in removing toxins from the body along with homeostasis. It harmonizes the heart chakra.
Amethyst: The gem of fire carries the energy of fire, passion, creativity and spirituality. Also known as Nature's Tranquilizer, it calms and soothes the mind and body. It can boost the production of hormones and is related to their Third Eye chakra.
Fluorite (Clear): The Genius Stone. It is a mental clarity stone, aiding with absorbing new information or gaining a new perspective on a situation. It can clear mental fog and quiet anxiety. This stone is related to the Crown chakra along with the Third Eye.
Quartz: A master crystal healer. It is known to simulate the immune and circulatory systems, helping with energy flow. This can bring the body into balance and eliminate toxins. This can harmonize all chakras and bring a sense of purpose to the person who uses it.
Rose Quartz: A crystal of unconditional love. It speaks largely to the Heart chakra and aids in proper functioning of the heart and circulatory system. This stone can aid in healing the female reproductive system in multiple ways. Rose quartz balances yin-yang energy and can increase harmony of the body.
Opal: The eye stone. It inspires hope, love, luck and happiness. This can help calm the body, easing stress and depression. Aiding with racing minds, increasing protection, and increasing seductiveness. Opal can relate to all of the chakras because of the multiple colours it is displayed in. Opal can facilitate the letting go of negative energies.

Now, as a reminder, I am not a professional in this area of wellness. I have taken most of this information form www.crystalvaults.com. It is an amazing site that will help you learn about many specific stones. I recommend checking it out.

Also, stones can be represented in multiple ways and colours. This is just an overview of popular stones and what they can be used for. Please do your own research as well!

I am going to include a few photos at the end of my stones around the house. Please share with me if you have any favourite stones and why they help you.

Thank you for reading How To Flourish!

Abby

2 Comments

7 Ideas For Relieving Lower Back Pain

1/19/2019

3 Comments

Hi friends.

Today I am going to talk about some important information regarding lower back pain. If you or anyone you know struggles with this, please read and share. :)

I can remember, back in early high school, when my back really started to become a problem for me. At first, we thought it was related to my menstrual cycle, however we then realized even when not menstruating, I felt the pain.

After going to the doctor, he said something along the lines of me having very slight scoliosis and also lordosis. I will explain these in an infographic below.

https://www.pinterest.com.au/pin/344032859017056278/

So, as we can see, this photo is a bit exaggerated of what most of us suffer from. Usually, I do not agree with using the word suffer but lower back pain can take over your life at some points. I remember not being able to sit at school for the full 6-8 hours because of the pain.

The main issue with this lower back pain is when it's time to fall asleep. Tossing and turning repeatedly makes it difficult for myself or anyone I am sleeping with to actually fall into a slumber.

After that doctor's visit, I was referred to a registered massage therapist in Fruitvale. Her techniques were very strong and healing. After about 2-3 years of massages (not continually), her and I both could not figure out why this pain was still occurring. One tip she gave me that really made a difference as to sleep with a large pillow, rolled up towel or blanket in between my legs. So now, I have a large body pillow on both sides of me when I am sleeping. This really takes the pressure off of my lower back but did not completely take the pain away.

I then enrolled into a Strength and Conditioning class at Okanagan College for my Human Kinetics Diploma to learn about the spine in various ways. This is where I really started to notice a difference in making my back feel better.

My professor's description was perfect. Think of your pelvis as a bowl, otherwise known as your pelvic bowl. Now, this bowl is full of water, if it is unbalanced either forward or back, the water will spill. So the aim is to keep your bowl balanced.

Now with having Lordosis, this meant my bowl as continually tipping forward, towards my feet. I would visualize the bowl, tuck my hips under and learned that this was the best posture for my body to hold.

Posture plays a significant role in any back pain. Remember being a kid when your mother would say, "Sit up straight!", well she was right. We need to fix our posture. In more scientific terms, we can refer to this pelvic bowl as anterior and posterior pelvic tilts.

http://www.balancemyworld.co.uk/how-to-find-neutral-pelvis/

We as humans, have evolved to have a neutral pelvis but through many conditions we develop an anterior or posterior tilt. Relating back to the bowl, a neutral pelvis is a balanced pelvic bowl. Try this at home. Imagine tilting your bowl, or your pelvis forward, backward and then find neutral. It may feel weird at first if your back isn't used to this position but it makes a HUGE difference.

Once discovering this, I finally found proper posture and was working out the most I ever have so focusing on strengthening my core was a number 1 priority. After all of this, I would still at times feel some pain, which lead me to embrace the world of stretching.

If I could sum up everything I learned at O.C. in this article, I would, but it is too much detail to get into and some of you would get bored. Long story short, when we want to strengthen a muscle we bring its 2 points of attachment together. When we want to stretch a muscle, we take the attachments further apart. Think about this with your core. To strengthen, we crunch, to stretch, we expand our bellies.

Why do you have lower back pain?

There are many reasons why you have accumulated this pain. It could be a spinal abnormality that was addressed above or maybe it is more muscle related. Along with the abnormalities, muscle tightness has contributed largely to this reoccurring pain. Through trial and error, and learning about the human body, I realize the pain is deeply connected to my overall hamstring tightness. I believe my tightness is from sitting often, exercising the legs often and not stretching enough.

It has been a year of consistent yoga and I have noticed a massive difference in my lower back pain and hamstring tightness. There are some photos below that include stretches to help with this. Along with hamstrings, having tight hip flexors, Quadratus Lumborum and Psoas muscles can contribute to this pain as well.

https://humanmachine.wordpress.com/2007/06/22/the-psoas-muscles-and-abdominal-exercises-for-back-pain/

Stretching and strengthening these muscles can make a difference in your lower back pain. My best recommendation is to see your doctor, physiotherapist or massage therapist to get a proper diagnosis of what muscle imbalances you have. If you are super keen and interested in learning about your body, testing yourself out and finding the main issues, then go ahead with researching more about this topic.

Throughout the years of knowledge and experience, I can contribute my lower back pain to many different things. Each of us may be experiencing different abnormalities or imbalances. We are individual and this if an overview of my personal experience with back pain. I am going to go over some tips for helping these issues and I hope some of them can help you as well. If you have any ideas that I should include in my lifestyle, please let me know.

Tips for relieving lower back pain:

Strengthening your core. This is a necessity, I cannot express it's importance in relieving pain. Our bodies need balance and we may notice muscle imbalances in the form of pain. If you do not exercise regularly, I would advise starting out small with core building exercises such as a plank, pushups, toe touches. Then, work your way into balance and stabilization exercises. Many can be found online. Really focus on CONTRACTING the core muscles (bringing the points of attachment together). Do exercises daily. I will include a photo below of some ideas.
Sleep with something in between your legs. This will hopefully make a large difference in your sleep. Personally, I need a large pillow or blanket in between them on each side of my body. You can try a rolled up beach towel or blanket. Place it in between the thighs for a release of your lower back tightness. You can also try placing something under your knees when sleeping on your back.
Focus on your neutral pelvis. Especially when you are standing around. I notice pain often when I am waiting for the train, doing the dishes or just standing around. You can slightly bend your knees to relieve discomfort and really imagine the water not spilling out of your pelvic bowl. For more information, look above in the infographics.
Seek out professional, medical help. A massage therapist will be able to pinpoint exactly what is wrong with your alignment. A chiropractor can also aid in your issues. There are many medical professionals who can provide many ways of relieving your pain and who doesn't want to go for a massage?
Invest in natural pain relieving medicines. These can include 1) Tiger Balm: An amazing Traditional Chinese medicine from China that can easily replace chemical topicals. 2) Peppermint oil: Doctors are now believing that peppermint oil can be equivalent to taking 1000mg of Tylenol. I use it daily and have noticed it helps the best. 3) CBD. Whether your into marijuana or not, I always recommend others to try out CBD in oils, pills, balms or smokable form. CBD will not get you high (unless it is paired with THC) and will relieve many ailments in the body. It is especially known for helping pain, sleep, anxiety and appetite suppression.
Stretch! Stretching helps everything in my opinion. Remember that when stretching a muscle, we want to take the points of attachment away from each other. Stretching should be uncomfortable to make a difference but not painful. I will include a variety of stretches below that can aid with your lower back pain. *Child's Pose (Balasana) is one of the most efficient stretches to relieve lower back pain. If you do not know what it looks like, the first photo of this article is child's pose. Beginning on your knees, bring your big toes together and your knees out wide or legs parallel together, begin to sit back into your heels bringing your upper body along the ground while extending your arms out in front of you. Let your body release into the ground.*
Counteract the improper posture. By this, I mean if you struggle with a lower back sway, you will want to focus on contracting the core and tucking the hips under to find a neutral spine. If you have an upper hunch, focus on contracting the scapula (shoulder blades) an opening the chest muscles for a neutral spine. This feels like pure gold when you have pain!

Please let me know if you have any questions or ideas for me to try, I am always open to suggestions. Thank you for supporting How To Flourish.

Enjoy your day!

3 Comments

Tea Time

1/14/2019

This is a post about tea. Whether you drink it or not, I have faith in it's ways of healing the body, mind and soul. Tea has always been one of my favourite preparations to drink, mainly because it is extracted from nature.

This post is going to contain my favourite kinds of tea and how they heal my body. Personally, I drink between 1-4 cups per day. I can thank tea for getting me through long school days over the years. Before I get into it, here is a brief history.

The History Of Tea

Tea drinkers have been around the globe for centuries, originating in China as early as 2000 BCE. It can be consumed for it's taste, nutritional benefits or traditional ritual purposes. Tea can be known for it's excellent source of antioxidants. Some tea offers the benefits of improved circulation, weight loss and may even prevent cancer (According to PhD Allison Hahn). There are a variety of teas in the world including green, black, red and oolong. The diversity around the world allows for tea to be prepared in a large amount of ways. This can include the boiling process or what each of us puts into the tea for flavour. Personally, I enjoy most of my tea black, but many countries add honey, sugar or milk.

These herbal creations are a staple in my lifestyle, I am unsure what I would do without them. Each tea has a different benefit which I will get into below...

My Favourite Types Of Tea

Matcha (Green)

-Known for it's high caffeine content, matcha tea is my #1 favourite. Matcha is finely ground green tea leaves into powder, while green is in more of a leaf form. A 2013 study, lead to researchers finding many benefits of green tea for the heart. My favourite way to prepare matcha is with some plant milk, honey, spirulina, mushroom extracts and cinnamon.

Ginger

-The main focus of ginger is it's way of helping with nausea or a sore tummy. When I feel sick or have indigestion from my meal, I grab one of my many ginger teas . It can also reduce inflammation in the body.

Chamomile or Valerian or Lavender

These herbs are all known for their sleepy time benefits. From my recent years of insomnia, I have discovered how important these teas can be when you struggle with anxiety. Each of them tastes delicious with honey. This relaxation aids can also improve your digestion.

Black

-Also known for it's high caffeine content , black tea is delicious. It is my substitute for coffee most days. It has mass amounts of antioxidants, contributing to heart health.

Peppermint

-Another stomach ache remedy. Peppermint is a commonly used herb in the kitchen. If you have ever grown it in your garden, you know it can be a pain to weed out. When I feel an upset stomach coming on or indulge in something my gut doesn't agree with, I always reach for peppermint. BONUS: Peppermint on a sore throat with honey is amazing.

Lemon

-Citrus fruits have many benefits including a high Vitamin C content. Normally, I squirt lemon into my ginger or green tea for an extra flavour boost. This is another great example of a tea that soothes the throat when sore (especially with Manuka Honey).

Savoury teas

-Ah, almost a hidden treasure. Savoury teas can be brewed from a variety of herbs and vegetables. David's tea has a beet flavour that is delicious. Since they are similar to broth at times, when not sweetened, these teas can also soothe your body when you are coming down with illness. There are many types including: dandelion, oregano and liquorice.

Chai.

-This type of tea is usually a sub category of black tea but can also be made of green or oolong. Chai is an earthy, spicy tea with flavours of cinnamon, cardamom and nutmeg. It is delicious on a winter day and also full of energy. In research, we see that is can help in osteoporosis and kidney stones.

Tea, in general, according to the Tea Association Of The United States, can be known for it's great job in reducing free radicals. Free radicals are can cause damage to our bodies in differing ways. Antioxidants #1 job is to reduce the oxidation of free radicals, benefiting our health in multiple ways.

When drinking tea, be aware of the caffeine content. Herbal teas are usually naturally, caffeine free while oolong and black teas have the highest amount of this substance. You don't want to have black tea before bed, or chamomile in the morning.

Tea has always been something that makes me happy and it will continue to do so throughout my years. If you have any suggestions of tea for me to try, please let me know in the comments!

Thank you so much for reading How To Flourish and following me through this journey of self healing and love.

Don't forget to smile today.

*Most of the information in this article is cited from "Tea (beverage). By: Hahn, Allison, PhD, Salem Press Encyclopedia, 2018" or WedMD.com*

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A New Year

12/29/2018

We have finally come to the end of 2018. This allows us for a fresh start into the new year. Realistically, you can start goals and lifestyle changes throughout any time of the year, however the occurrence of a new trip around the sun is always an exciting time to start fresh again.

The Christmas holidays can leave us feeling out of it, tired, lethargic, unhealthy and possibly stressed. I very much love spending time with my friends and family throughout this vacation but my body always feels terrible after it all. It can be difficult to say no to those around you.

This year I decided to do something different for myself. I didn't go on my usual 2 week bender of partying with my family and friends. I decided to grow up a bit. I was my family's designated driver on Christmas eve and Christmas. Also, I have been offering rides to many of my friends after the bar so I know they get home safe. I would rather stay sober and drive someone then let anyone get behind the wheel intoxicated. Plus, not being hungover the next day is the biggest pro.

Throughout this year I have realized, my body really does not like drinking and partying anymore. My stomach cannot handle the stress. At first I was angry about this since I could go out for 4 days in a row and not notice a thing. Now, the hangover is not worth it. I still allow myself to have fun and enjoy some drinks but ensure that before I fall asleep my stomach is full of food and lots of water. This makes the morning A LOT more tolerable.

Anyways... I want to write this post to encourage my friends and family to make some healthy lifestyle changes going into the new year. This post is going to contain some ideas for New Years Resolutions and tips to stay on track with your goals.

Setting goals is an extremely important part of making changes in your life. Whether that is physical, emotional, mental, social, spiritual or environmental. We cannot stay the same forever. We as humans strive for change and were made to adapt to new circumstances.

We have a new year ahead of us.
A time for change.
A time for discovery.
A time to make a difference.

If you have been feeling unlike yourself lately, now is the time for you to flourish. I want to encourage you to change. Whether that is big or small. Make time for yourself. Take care of yourself. Stop the unhealthy habits.

Here are a few ideas of new year resolutions you could take on:

Make more time for self care. This can get more specific as well, such as a face mask once a week or a cup of tea before bed each night. Personally, my favourite way of self care is to exercise daily to get the endorphins running.
Stretch before bed. I know I am not the only one who suffers from insomnia and now I swear that yoga before bed puts me into some sort of sleep hypnosis. My eyes slowly close and my breathing rate decreases, encouraging a healthy rest.
Start saying "NO" more often. You don't have to go to every social event you are invited too. You don't have to do anything.
Increase your positive self talk. Make a list of things you love about yourself. YOU ARE AWESOME. Embrace your uniqueness! Who cares what people think?
Look into a new hobby. Last year I took on embroidery and I am unsure what this new one will be. Lately, I have noticed that I am not as creative as I was in high school so I would like to get back into drawing and painting.
Get rid of negative relationships. If holding a relationship with someone is making you feel emotionally exhausted, find out why. Either fix the problem or ditch the friendship. It is OKAY to not connect with everyone.
EXERCISE. I will never stop recognizing the importance of physical activity in the maintenance of your holistic health. Here are some specific exercise related goals: walk everyday, try a new exercise class, stretch everyday!
Drink more water. Nobody drinks enough.
Get rid of old stuff. Minimalism is a great encourager for a positive mindset. The less stuff you have, the more you can focus on the present.
Stop and smell the flowers. Literally. Try it.
Begin journalling. This is a simple technique to get rid of thoughts on your mind instead of holding them in. Sometimes my blog is like a journal to me, however I also have many at home to write down my feelings. Journalling allows yourself to be free from your feelings.
Drink more tea. There is a type of tea for everything. Whether that is ginger for nausea or peppermint for a sore tummy. Maybe in the future I will write a post on my favourite herbal teas and how they can heal your body.
Take your vitamins. Initially, you should find out from your doctor if you are having any nutritional deficiencies and base your vitamins on the tests. We can all benefit from daily vitamin intake. These can include Vitamin A, B, C, D, E, magnesium, iron, omega-3, etc.
Have something green everyday. A handful of spinach or some green powder in your smoothie can make a difference.
Stand up for what you believe in. Join a club, take a pledge, find out what makes your heart full.
Go somewhere new. Whether it's in your region or a different country.
Begin a new morning routine. I have chosen my main new years resolution to begin journalling in the morning along with some slow yoga flow. I am going to start a timer for 10 minutes every morning to get the day started off right.
Become more mindful. Notice what you are saying to others and what you are thinking inside. Are your words hurtful? Are they empowering?

TIPS TO STICK TO YOUR RESOLUTIONS!
-Chose one MAJOR and one MINOR resolution to begin the year off not too complicated
-Write them down somewhere where you can see them every day
-Write down steps to achieving your goals (What do you need to do? How can you do it?)
-Reflect on your progress weekly by writing down what you did to achieve your goals
-Do not give up!
-Making mistakes is NORMAL AND HUMAN, embrace the challenge

Here are mine:
MY MAJOR GOAL: Allow yourself 10-15 minutes in the morning for self reflection through journalling and yoga. Drink your tea and use some essential oils
MY MINOR GOAL: To start playing the ukulele more.

Thank you everyone for listening to my thoughts about the new year. I hope this can help some of you accomplish new goals and become your truest self.

This is how to flourish.

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Anxiety in 100 words

12/11/2018