Empowering Vitality

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Eating plenty of veggies, wholegrains and protein-rich foods will help make your heart happy and healthy! Try these quick and easy recipes:
❤Simple fish with roast veggies: www.healthyliving.nsw.gov.au/food/healthy-recipes =42
❤Quick creamy chicken pasta: www.healthyliving.nsw.gov.au/food/healthy-recipes =44
❤Thai curry with rice: www.healthyliving.nsw.gov.au/food/healthy-recipes =66
❤Simple roast veggie pasta: www.healthyliving.nsw.gov.au/food/healthy-recipes =45

❤ Heart Foundation ❤

Healthy Eating Active Living - Healthy Recipes

Show us your pets

An oral vaccine made from heat treated common bacteria responsible for UTI’s.

Do you suffer from frequent UTIs? Scientists say a pineapple-flavoured vaccine may help Many women have a reduced quality of life due to recurring urinary tract infections, but several vaccines and treatments are being trialled that may help prevent the debilitating condition.

Is cranberry juice useful for urinary tract infections?

Is cranberry juice an effective treatment option for urinary tract infections? You may have been told by a family member or a friend to drink cranberry juice if you've ever found yourself suffering with the uncomfortable symptoms of a UTI. But, does it work?

Happy Easter 🐣

My quick and easy go-to breakfast, what’s yours?

Compared with body mass index (BMI), the waist-hip ratio (WHR) is a better indicator of all-cause mortality.

Source:

Waist-Hip Ratio a Stronger Mortality Predictor Than BMI Waist-hip ratio had the strongest and most consistent association with mortality, regardless of body mass index.

How to get the most out of walking

Is walking your only exercise? Here’s how to get the most out of it To increase our health span, we need planned, structured and regular physical activity (or exercise). Is daily walking enough?

Where is your third space?

'Third places' are good for your wellbeing and wallet. Here is how to find yours When you're not at home or at work or school, where are you? Perhaps it's a local park, swimming spot or the library. Whether you're familiar with the term or not, these are all examples of "third places".

Best forms of exercise for depression based on gender.

What's the best exercise to help treat depression? That answer changes if you're a man or woman A major Australian review finds exercise shouldn't just be an add-on treatment for depression and the benefits might be heightened if you've never tried a downward dog or deadlift before.

Each year, on March 08, the world marks International Women’s Day (IWD) to renew our collective commitment to achieving gender equality. This year, we are enjoined to “invest in women,” to accelerate progress.”

How often do you clean your make up brushes?

How often do I need to wash makeup brushes and sponges? From the bristles of brushes to the porous surfaces of sponges, your makeup kit can harbour a host of bacteria and fungi. Here's what you need to know about keeping things hygenic.

Proanthocyanins in Vaccinium macrocarpon Aiton (cranberry) prevent bacteria from adhering to the walls of the urinary tract, leading to urinary ray tract infections.

Furthermore, probiotics such as Lactobacillus and Bifidobacterium are beneficial microorganisms that may act by the competitive exclusion principle to defend against infections in the urogenital tracts

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7498302/

Fresh capsicums from my garden.

Do you grow your own food?

Happy Valentines’ day

Can't make room for 'me-time' in your day to day life?
Making time for yourself will recharge you, you will make less mistakes, achieve more, and feel more in control.

Write a list of some things that bring you joy, whether they are 2 minutes to smell the roses, 5 minutes for a cup of coffee or a meditation, or 20 minutes for a bath.

By having your list handy, it becomes easier to schedule some time in regularly to reset.

International Day of People with Disability is held on 3 December each year.

It is a day to raise community awareness, understanding, and acceptance of the 4.4 million people with disability in Australia.

Be part of creating an inclusive and diverse community.

Learn more at www.idpwd.com.au

The base chakra is also known as the root chakra, and is concerned with physical needs and basic human survival. It has the lowest vibrational rate of all the chakras, resonating with the colour red. The base chakra is located at the base of the spine.

The base chakra reflects how grounded in our activities and connected to the earth, meaning the amount of energy that flows through the base chakra reflects the ability we have to link with the earth and function effectively upon the earth plane from day to day; On a practical level, this refers to the ability to keep ‘your feet firmly planted on the ground’.

The base chakra provides us with the ability to provide for life’s necessities, the ability to stand up for oneself and a sense of security. Mastering the base chakra helps you grasp the importance of a fit, healthy body as you travel upward through higher and higher levels of consciousness.

Essential oils for the Base Chakra:
Essential oils for the base chakra are strengthening and centring, such as myrrh, patchouli and vetiver, and have the greatest benefit when the base chakra energy is depleted.

Crystals for the Base Chakra:
Azurite, bloodstone, chrysocolla, obsidian, golden yellow topaz, black tourmaline, carnelian, citrine, red jasper, smoky quartz.

Chakra's are the energy centres in our bodies, the most commonly known are the 7 chakras, each with their own colours assigned to them; Based on this, certain crystals are associated with each chakra

1st Chakra – Root Chakra - Red - Jasper, Garnet, Onyx, Rubies.
2nd Chakra – The Navel - Orange - Carnelian, Moonstone, Hematite.
3rd Chakra – Solar Plexus - Yellow - Citrine, Amber, Topaz.
4th Chakra – The Heart Green - Rose Quartz, Fluorite.
5th Chakra – The Throat - Light Blue - Aquamarine, Turquoise Blue Lace Agate.
6th Chakra – The Third Eye - Dark Blue - Lapiz Lazuli, Sapphire, Turquoise.
7th Chakra – Crown - Purple - Clear Quartz or Amethyst.

The warmer weather can trigger allergies, so it is important to stay hydrated and avoid high histamine (or triggering) foods (aged cheese, cured meats, wine, beer and champagne, tomatoes, and eggplant). And eat more onions, peppers, berries, parsley, kiwi fruit (rub the fuzz off and eat whole), pineapple, tuna, salmon, mackerel, kefir, and loc

To address the symptoms of a sore throat, sniffles, and white phlegm, add the following to a tissue and sniff the tissue throughout the day.

Rosemary: 2 drops.
Cedarwood: 2 drops.
Tea tree: 2 drops.

Do you have a collection of crystals around your home?

Where do you keep them? Post a picture below

On to my next book, an introduction to crystals; In this book, you can expect to learn what to look for when buying crystals, as well as ways to use them in your everyday life.

After I wrapped up my little aromatherapy book, I wanted to add a section on concentrations, so I have been busy fixing this. In the latest edition, you will also find more recipes, and a section to create your own.

If you have bought a copy of the book, please reach out for a complimentary copy of the latest edition.

In Australia, mango season is from late September to April, and they are a great source of vitamin C, as well as a good source of copper, vitamins A and E, folate, potassium, magnesium, vitamin B6, and vitamin K.

Mangos are a great addition to our grocery list that help gut health, help keep you fuller for longer, support healthy hair and skin, and can help lower both total cholesterol and LDL cholesterol (“bad” cholesterol).

Add mango to your muesli, yogurt, salads, salsas, smoothies, or on the grill.

Pumpkin is rich in vitamin A, which is really great for your vision and strengthening your immune system.

Pumpkin also contains lutein and zeaxanthin, compounds that protect your eyes from age-related macular degeneration and cataracts.

R U OK?

Today is R U OK?Day

How are you doing? I know that many of us are doing it tough at the moment. I am slowly coming out of a depression associated with loss and grief (I wrote about this recently, link at bottom of post).

It is a good day to practice asking your friends and family too. You can ask on any day. Whatever they're carrying, show them they don't have to carry it alone. Are they really OK? Ask them today.

You don't need to have all the answers, sometimes being seen and heard is huge in itself and you can encourage your friend to get professional help if that is what is needed. Fiona

Learn how to ask at www.ruok.org.au/how-to-ask

The number of children born with spina bifida is approximately 1 in every 1,500 births. There are three main types of Spina Bifida. The most common are:

Myelomeningocele
A sac containing an abnormally formed spinal cord protrudes from an opening in a baby’s back. The nerves at and below the defect are damaged. The higher the defect occurs on the spine, the greater the number of nerves that are affected. Babies need surgery shortly after birth to repair the affected area of the back.
Meningocele
A baby is born with a sac protruding from an opening in the back. Unlike with Myelomeningocele, the sac doesn’t contain the spinal cord. Most often, few nerves are affected. Babies need surgery shortly after birth to repair the affected area of the back.
Spina Bifida Occulta
In Spina Bifida Occulta, the bones around a baby’s spinal cord fail to develop normally. The nerves of the spinal cord usually are normal, as is the skin on the back. Sometimes, however, there will be a dimple, hair patch or red discoloration on the skin at the point of the defect. Babies rarely need surgery shortly after birth to repair the defect.
Life Expectancy

Historically, a child born with a more serious form of spina bifida or more severe neural tube defect was expected to live a greatly abbreviated life. Today, however, increased education about spina bifida, emphasis on the importance of personal care, greater understanding of the accompanying health issues associated with the condition, as well as surgical advances have resulted in a much higher quality of life and greater life expectancy for persons with spina bifida. As many as 90 percent of persons born with spina bifida will survive into and possibly past their third decade of life. The current adult population living with spina bifida is reaching unprecedented levels of achievement.