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Wednesday, July 29, 2020

Chocolate Zucchini Bread

Chocolate Zucchini Bread is moist, sweet and filled with a hidden gem! It bakes perfectly and has a beautiful cracked sugar crust topping!

Chocolate plus zucchini is a delicious combination. Try this Chocolate Zucchini Cake, Chocolate Zucchini Cupcakes with Chocolate Cream Cheese Frosting or Double Chocolate Zucchini Brownies for more dessert ideas.

Chocolate zucchini bread sliced on a cutting board.

Chocolate Zucchini Bread

Zucchini is my favorite summer vegetable. It is one of the best garden vegetables and grows abundantly for everyone to share. I love how easy this bread is to make and comes together so quickly. This quick bread bakes so well and looks delicious straight out of the oven. The zucchini is a hidden gem that creates a moist and delicious bread.

Top this with a sweet crust after baking and it is to die for. It creates a dessert like bread that everyone loves. Kids love this chocolate zucchini bread recipe and most don’t even know that zucchini is hidden in the bread. It is the perfect combination and loved by all!

Zucchini Bread Ingredients:

It is the perfect afternoon snack, early morning breakfast or a light dessert after dinner. Get your chocolate fix by enjoying this tired and true favorite!

All Purpose flour: Helps thicken the quick bread.
Cinnamon: Gives a hint of sweet and spicy flavoring.
Salt: Just a pinch.
Baking Soda: This will help the bread raise.
Unsweetened Cocoa Powder: Added chocolate flavoring to the bread
Canola Oil: The best type of oil for baking bread.
Sugar: Sweet the bread with white sugar.
Brown Sugar: Makes the bread moist and sweet.
Eggs: Works well with the baking soda and creates a higher rise in the baked bread.
Vanilla: Added for flavoring
Sour Cream: Creates a moist and delicious inside.
Zucchini: The main ingredient! Fresh is best and shredded then strained from the water.
Mini Chocolate Chips: More chocolate!

Topping:

Brown Sugar and White Sugar: Delicious sweetness added on top!
Cinnamon: A sweet and spicy seasoning to add more flavoring.

How to Make Easy Chocolate Zucchini Bread:

It is easy to make and comes together quickly. This bread has the perfect blend of sweet with a healthy and twist of zucchini. Add in the chocolate and be even more amazed!

Prepare Bread Pans: Preheat oven to 350 degrees. Butter and flour a large 9″ bread pan and set aside. Mix topping ingredients and set aside.
Combine Dry Ingredients: Whisk together flour, cinnamon, baking soda, salt, cocoa powder in a small bowl until combined. Set aside.
Mix Together: In a stand mixer or using a hand mixer, beat together sugars, oil, and eggs for about 1-2 minutes until slightly fluffy. Add vanilla and sour cream.
Add in Zucchini: Fold in the grated zucchini. Add the remaining dry flour ingredients. Stir to combine and lastly fold in the chocolate chips.
Pour Bread Batter: Pour into prepared 9″ bread pan. Sprinkle the topping on the top. Bake for 50-60 minutes. I set a time for 45 minutes and mine was done at that time. Oven temperatures vary, so just make sure a toothpick entered in the center comes clean.
Serve When Cooled: Let cool for about 5-10 minutes and remove from pan. Delicious served a little warm, even with a little butter on top.

The process of making chocolate zucchini bread.

Preparing Fresh Zucchini:

Fresh zucchini is best when making this chocolate quick bread. I love to have fresh picked zucchini or bought from the store. Either way, this zucchini bread is always a hit!

Summer or Fall Season: This bread is best made with the freshest zucchini vegetable. If possible, use a home grown zucchini rather than a store bought zucchini. Zucchini is best picked from the garden in the summer or fall season.
Grating Zucchini: Cut the ends off the zucchini and do not peel if you would prefer. Use a grater to grate with the skin on or off. Fresh zucchini is very moist and watery. This will increase the breads moistness as it bakes as well.
Drain Moisture: Place the grated zucchini in a sieve or several paper towels. Discard any excess liquid from the zucchini the best that you can. Let it sit while combining ingredients.
Dry Zucchini: Add some water to the zucchini to help moisten the zucchini before adding it to the bread batter.

Chocolate zucchini bread with chocolate chips scattered on bottom.

Variations and Substitutions:

Create your perfect bread using these variations and substitutions. Enjoy chocolate zucchini bread just the way you like it!

Add Water: If you notice your zucchini is not moist. Either add 1 to 2 Tablespoons to the bread batter or soak the shredded zucchini for a few minutes before adding it to the bread batter.
Flour: White flour is best. If you are wanting a whole wheat flour use half and half flour.
Cocoa: Make sure to use natural unsweetened cocoa powder to help activate the baking soda. Do not use dutch process cocoa for this chocolate bread.
Sugar: Add a little more sugar (3/4 cup) to make a sweeter bread.
Yogurt: Substitute sour cream for a low fat plain greek yogurt. Vanilla flavor will also work or non greek yogurt.
Chocolate Chips: Add in peanut butter chips or white chocolate chips for a variation. Chocolate chips are a must for this bread to become sweater and more flavorful.
Slicing Bread: Let the bread cool before slicing the bread. It is best to slice the chocolate zucchini bread with a bread knife. Slice zucchini bread with a bread knife.

Chocolate zucchini bread sliced in three pieces on a cutting block.

Storing Homemade Zucchini Bread:

There are a few ways to store zucchini bread. The trick is, to try and have left overs. This quick bread goes fast and is a great snack or dessert for everyone around!

Storing Chocolate Zucchini Bread: Storing the bread in a ziplock bag at room temperature will work perfectly. This will last about 3 to 4 days long.
Freezing a Loaf of Bread: Tightly wrap the zucchini bread in plastic wrap. Place in a ziplock bag and place in the freezer for 1 month. When ready to serve, thaw at room temperture over night. This will last for about 2 to 3 days at room temperature.

Chocolate zucchini bread held up with a hand with a white background.

More Fresh Zucchini Recipes:

Chocolate Zucchini Bread

A delicious chocolate quick bread with 1 1/2 cups of zucchini inside! It bakes perfectly and has a beautiful cracked sugar crust topping!

Course Appetizer, Bread, Breakfast, Dessert, Side Dish, Snack

Cuisine American

Keyword bread recipes, chocolate zucchini bread, zucchini bread

Prep Time 20 minutes

Cook Time 50 minutes

Total Time 1 hour 10 minutes

Servings Servings

Calories 313kcal

Author Alyssa Rivers

Ingredients

1 Cup All Purpose flour
1 teaspoon cinnamon
1/4 teaspoon salt
3/4 teaspoon baking soda
3 Tablespoons unsweetened cocoa powder
1/4 Cup canola oil
1/2 Cup sugar
1/4 Cup brown sugar
2 eggs
1 teaspoon vanilla
1/4 Cup sour cream
1 1/2 Cups zucchini grated and strained
1/2 Cup mini chocolate chips

Topping:

2 Tablespoon brown sugar
2 Tablespoon white sugar
1/2 teaspoon cinnamon

Instructions

Preheat oven to 350 degrees. Butter and flour a large 9" bread pan and set aside. Mix topping ingredients and set aside.
Whisk together flour, cinnamon, baking soda, salt, cocoa powder in a small bowl until combined. Set aside.
In a stand mixer or using a hand mixer, beat together sugars, oil, and eggs for about 1-2 minutes until slightly fluffy. Add vanilla and sour cream.
Fold in the grated zucchini. Add the remaining dry flour ingredients. Stir to combine and lastly fold in the chocolate chips.
Pour into prepared 9" bread pan. Sprinkle the topping on the top. Bake for 50-60 minutes. I set a time for 45 minutes and mine was done at that time. Oven temperatures vary, so just make sure a toothpick entered in the center comes clean.
Let cool for about 5-10 minutes and remove from pan. Delicious served a little warm, even with a little butter on top. 🙂

Notes

Updated on July 29, 2020

Originally Posted on August 19, 2013

Nutrition

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In times of crisis, an urgent call for health data that is current and meaningful

The pandemic has highlighted an urgent need for more timely and meaningful reporting of health data, according to Alison Verhoeven, CEO of the Australian Healthcare and Hospitals Association. Alison Verhoeven writes: A favourite game during the past six months of pandemic-initiated videoconferencing has been spotting the preferred reading matter of […]

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Marie McInerney writes: Hundreds of leading public health, nursing, midwifery and medical experts and organisations have signed an open letter urging the Federal Government to modify new restrictions on telehealth provision. In an accompanying statement issued yesterday, the Government is warned that the changes “may already be having a devastating […]

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COVID-19 border closure: “making a crisis out of trying to contain one”

Senior doctors from the Albury Wodonga border region warned last weekend that border restrictions put in place by the New South Wales Government to prevent a spread of Victoria’s coronavirus outbreak were placing undue strain on their ability to deliver timely health care and were threatening patient safety. Earlier this […]

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View from The Hill: Aged care crisis reflects poor preparation and a broken system

Introduction by Croakey: Victoria reached another grim coronavirus milestone on Wednesday, with a total of 92 deaths so far due to COVID-19 – more than the rest of Australia combined (84). The state’s coronavirus toll has spiralled over the past week with 804 active COVID-19 cases across more than 80 […]

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Women’s Prickly Relationships With Personal Grooming During Quarantine

Have women reclaimed make-up and skincare as a form of empowerment, or have we simply submitted to a capitalist power structure that would like us to believe consumerism equals emancipation? Verve delves into these grey areas as four women examine their changing relationships with beauty under lockdown.

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Colour Me Natural

Inspired by the benefits of fruit and plant extracts from a very early age, Tanisha Varalwar recently founded her own natural and organic beauty line, Tsara Cosmetics. The young entrepreneur talks to Verve about the shaping of this new sustainable venture, the importance of being toxin-free and the factors that inspired her to go ahead with its launch despite the current scenario

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3 Ways a Dietitian Could Help You Improve Your Health

Your diet plays a critical role in your overall health status. The food you consume provides you with the energy and nutrients your body needs for proper functioning. When you take in insufficient amounts of nutrients, your body’s ability to function properly can start to suffer. In some cases, you could be consuming suitable amounts of nutrients, but something might prevent your body from absorbing all the nutrients in your food; in that case, the effect is virtually the same as if you hadn’t consumed enough nutrients in the first place.

Nutrition isn’t a straightforward or easy science. It is a topic that has many complexities. Within the grouping of substances humans use as food, there are 26,000 different biochemicals present. These can interact with each other in various ways, which adds an additional layer of intricacy to the study of nutrition.

If you aren’t already well-versed in the science of nutrition, a dietitian could help you make sense of it. A dietitian is an individual who has undertaken the study of many nutrition courses and is equipped to help you harness the power of nutrition in order to improve your health. The following are 3 different things a dietitian might be able to help you accomplish:

1. Achieve Your Ideal Body Weight

There’s a demonstrable link between food intake and body weight. If you’re dissatisfied with your body weight, seeing a dietitian could be beneficial. Your dietitian can help you to develop menus incorporating specific foods that encourage the formation of lean muscle tissue and discourage unwanted body fat. This is typically an effective approach for people who are either overweight or underweight.

2. Manage Chronic Conditions

Lack of sufficient nutrition often results in unfavourable consequences for the human body. In particular, a poor diet that’s lacking in adequate nutrients from fruits and vegetables can cause chronic conditions such as cardiovascular disease (CVD), type 2 diabetes and chronic kidney disease (CKD).

If you suffer from one of these chronic diseases or conditions, a dietitian could make recommendations that would be quite likely to help you improve your health status. The conditions mentioned above aren’t the only possibilities; additionally, a dietitian could probably be successful with helping you to better manage coeliac disease, irritable bowel syndrome (IBS), high blood pressure or high cholesterol.

3. Improve Your Digestion

Your digestion plays a hugely critical role in your health. This is because your body can only assimilate and use the nutrients it is able to successfully digest. If you’re experiencing trouble with your digestion, you’d be likely to benefit from consulting with a dietitian regarding foods that could help and foods to avoid in your situation.

These are not the only facets of your health that a dietitian could help you to improve. However, these are 3 of the most common things that typically motivate people to seek out a dietitian. If you have any health concerns that involve a link to food and nutrition, a dietitian is likely to be able to help you manage them and optimise your well-being.

The post 3 Ways a Dietitian Could Help You Improve Your Health appeared first on Health Constitution.

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Sleep tips from a clinical hypnotherapist

Who doesn’t want a good night’s sleep, for many sleep is an elusive, and yet sleep is vital for our well-being. Long term sleep exhaustion affects our health, and there is alarming new research emerging about just how serious the negative impact of sleep deprivation is to our health and wellbeing. Michigan State University’s Sleep and Learning Lab conducted one of the largest sleep studies to date, and it showed that sleep deprivation affects us much more than prior theories have thought.

“Our research showed that sleep deprivation doubles the odds of making placekeeping errors and triples the number of lapses in attention, which is startling,” Associate. Professor Kimberley Fenn stated. Placekeeping is defined as the ability to complete a series of steps without losing one’s place, so that means concentration, focus and cognitive ability.

The co-authors Michelle Stepan, MSU doctoral candidate and Erik Altmann, professor of psychology warned that; “Sleep-deprived individuals need to exercise caution in absolutely everything that they do, and simply can’t trust that they won’t make costly errors. Oftentimes – like when behind the wheel of a car – these errors can have tragic consequences.”

There is a misconception that sleep is when the body shuts done and rests. Sleep is a crucial time for our mind and body’s wellbeing, it is considered the time when all the vital and necessary housekeeping is done, like cleaning up unwanted proteins, and filing memories and information. Think of it as when you nod off to sleep the cleaners come in, put the rubbish in the bin, pack everything back into the cupboards and sweep the floor.

Sleep deprivation doesn’t just affect our decision making, it affects our mood and ability to cope with stress, our overall behavioural responses can change, emotions like anger, frustration, mood swings, concentration, attention, and memory are all impacted, and not in a good way.

If you are one of the **33-45% of people suffering with sleep issues we have some simple yet practical tips that tap into the powerful techniques of hypnosis. The process of hypnosis is firstly learning to calm yourself, as once we are in a calm state, we tap into our unconscious mind, and we can use visualisation and make suggestions to ourselves of what we want. The guiding principle of hypnosis is to help your body relax itself and train your brain to focus on what you want it to – in this case sleep.

TECHNIQUES

The Breath

Everyone seems to promote the power of the breath, and there is a reason for that – because it is powerful. Deep breathing activates the vagus nerve, which in simple terms tells your brain to relax, it engages the parasympathetic system, our “rest and digest” system.

Box breathing is a simple technique to start with –

Step 1 Slowly exhale

Step 2 Slowly inhale through your nose to the count of four.

Step 3 Hold your breath for another slow count of four.

Step 4 Exhale through your mouth for four.

Use the rhythm of your breath as a visualisation tool, so as you breathe in see the words ‘sleep’ in your mind, and as you breath out, let go of any thoughts.

Sleep Blanket Body Scan

The progressive muscle relaxation technique of tensing and releasing different muscle groups, moving from your toes to your head, is also a powerful technique to signal to the body – ok it’s time for rest. You can be creative with this technique and add in visualisation, as you move from the toes up the body, in your mind tell each part of you it’s time for quiet it’s bedtime. Just imagine each part of your body preparing for a state of deep calm.

Take this further and imagine that a comfy ‘Sleeping blanket’ is being draped on each part of you, starting at your feet, it’s warm and comfortable and soothing, and slowly moving up the legs, all the way up the torso, up to the neck, and each part of your body deeply relaxes and is comfortable.

Turn the lights off … in your mind

Start with a breathing exercise, imagine the breath is calming your blood pressure, heart beat and nervous system. Now imagine just as you switch off the lights in your house when its bedtime, imagine you switch off yourself. Imagine a series of switches in your mind, so there might be a switch for ‘the buzz or busyiness from the day’ imagine yourself switching that off, now imagine there is another switch that says ‘chatter of your mind’ see and feel yourself you are turning off this switch too. This visualisation is one of the sessions on the app – switching off for sleep.

Visualise Calming Scenes

Visualise yourself floating in water relaxing, as you float in water imagine you are washing the cares of the day off you and floating into a place of calm restful night sleep. Floating on a cloud up into the skies ready for a good night’s sleep.

Tweak, and find what works for you

Unfortunately, it be so easy to slip into a bad sleep routine, so building a consistent new habit is important. Have a toolkit of relaxation strategies that work for you. If the thought of floating on a cloud is your worst nightmare then don’t persist. Work towards creating a new sleep routine and habit for yourself. If you have a bad night sleep, tomorrow is a new day, start again tweak the routine.

Do what works for you, and this might be a case of trial and error. Be patient with yourself, building new habits does take time, but the benefits are worth it.

* *Research by the Sleep Health Foundation

CLAIRE ARISTIDES

Founder of Mindology.app

Clinical Hypnotherapist, Founder Mindology App an app to calm and empower the mindset available on apple and android.

@mindology.app hello@mindology.app

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The Concept of Clear Braces and Why You Should Go For Them

“Let us always meet each other with a smile, for the smile is the beginning of love.” – Mother Teresa

The worth of a smile is well-known to humankind. It is a simple weapon that spreads love and allows one to commence a relationship or a special bond. Moreover, it is through a smile that you get to know a stranger or at times acknowledge your friends and colleagues. After all, who doesn’t love to laugh their hearts out, right? In many situations, the confidence to do this in public somewhere or the other is decided by one’s dental health too. A healthy set of teeth is of utmost necessity and owning perfectly aligned teeth is a desire of many.

There are many people who are born with not perfectly aligned teeth. Some of them happily accept this while a few others take a step forward to align them straight. This is done with the help of dental braces and one can find a wide range of options today. Ranging from the traditional metal wires to Clear Braces and lingual ones, one can choose as per the necessity, availability and expense. They are comfortable and easily applied when done from professional hands with years of experience.

History of Braces

Dental braces have long been a part of the human race. It dates back to as long as 500 BC where Egyptians used a certain length of gold wire to bind the unaligned teeth. Over the years, the process of binding the teeth was completed with the use of other wires as well. Depending upon the availability and one’s suitability economically, there originated dental braces in platinum, steel, vulcanite, zinc, copper, brass and also wood.

If we talk about the beginning of modern braces, it was first introduced in the year 1819 by Christophe-Francois Delabarre. He used unique wire cribs that could be directly placed over each set of teeth to straighten them. This was then further developed over the years by other orthopedic doctors. By 1970, the idea of redeveloping the wire to fix at the back of the teeth instead of the front was further introduced. Hence, this brought about the popularity of invisible teeth realignment treatment.

Dental Braces Today

The successful development of dental braces for many years with the help of technology has introduced a host of options. With children and young adults taking their overall appearance pretty seriously these days, these introductions act as a blessing. The hesitation of wearing dental braces is slowly changing, especially with the availability of the clear or transparent orthodontic cases. It allows a wearer to receive the desired results without letting others spot the braces.

Points to Keep in Mind Regarding Clear Braces

While this type of orthodontic case is slowly gathering popularity among people across the globe, there are certain points to keep in mind when wearing them. Unlike other types of braces that are fixed around the mouth by doctors, the steps to be followed here are a little different.

Clear orthodontic braces cannot be worn continuously like other types of the same. They need to be taken out without fail during meals and while brushing teeth.
It is important to get the braces from an experienced orthodontist only. This assures one of receiving not only a quality product, but also an assurance of receiving the desired results.
Removal of the braces allows a person the opportunity to clean his or her teeth as necessary. This is important as doing so ensures low risks of infection which are caused when food particles are stuck in between teeth.
Unlike traditional braces that require scheduled tightening sessions, there is no requirement for regular visits to the doctor unless necessary.

Considerations to Make in Selecting a Dental Care Professional

Finding dental care in a region is no more a daunting task. There are experts available across the globe who offer services to a number of dental healthcare issues. However, when it comes to braces, you should take an extra effort to find the best among the many. Some of the basic considerations that everyone should make are:

Ensure that the doctor has experience in this particular process of dental health.
Before going through the procedure, consult with the doctor to understand the pros and cons of the treatment.
Take advice related to whether or not you should go for the treatment based on the overall oral health of your body.
Enquire the different prices of the product as well as the treatment to avoid last-minute surprises.

So, look for your dental expert today and make sure you follow these points for a better experience and smile

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4 Alternative Psychedelic-Assisted Therapies for Mental Health Issues

There are a whopping 792 million people that suffer from mental health issues in the world. Depression and anxiety are the most common disorders, closely followed by bipolar disorder, eating disorders, schizophrenia and alcohol abuse. While traditional therapies do provide adequate treatment, it only delivers up to the point where the patient’s disorder becomes treatment-resistant. Psychedelic assisted therapies aim to treat these issues with the help of substances that were frowned upon before. Although, as newer researches come into light advocating for the benefits of psychedelics, a new and alternative method of mental therapy emerged. The therapeutic process includes ‘talk-therapy’ assisted with the use of a psychedelic substance such as:

Psilocybin Assisted Therapies

Psilocybin is labeled as a ‘Breakthrough Therapy’ for severe treatment-resistant depression. It is the active ingredient that is found in ‘magic mushrooms’. It is a naturally occurring hallucinogenic compound that acts on serotonin receptors in the body. These have been used in both religious and native rituals for centuries. They can cause visual and auditory hallucinations along with sensory and spiritual experiences. Psilocybin research has proven that it has the power to alter brain neural pathways. Currently undergoing clinical trials, psilocybin therapy shows a lot of promise to have long-lasting impacts on depression treatment.

Cannabis Assisted Therapy

The benefits of cannabis are being rapidly known. There is a multitude of research coming to light regarding its potential benefits such as relief of chronic pain, improving lung capacity, regulating diabetes, fighting cancer, regulating seizures, and even a treatment for glaucoma. The strains mostly used for medical benefits are White Widow, Birthday Cake Strain and Amnesia Haze. Besides this, it has been known to help insomnia, anxiety and depression. Further trials are being conducted as cannabis also shows promising evidence for treatment of Post-Traumatic Stress Disorder (PTSD), Autism disorder, treatment-resistant depression and anxiety. The use of medical marijuana is on the rise, with some using a combination of talk-therapy and psychotherapy with prescription cannabis, in order to release anxiety and stress.

Methylenedioxy-methamphetamine Assisted Therapy (MDMA)

Methylenedioxy-methamphetamine (MDMA), is a psychoactive drug that was mostly taken for

recreational purposes but is currently in phase three clinical trials for the treatment of depression, social anxiety and PTSD. It is also known to increase feelings of compassion and empathy in the user. The use of MDMA to assist psychotherapy for these disorders has been successful, showing that after a two month follow up, more than half the patients that had been given MDMA for psychotherapy did not meet the criteria for PTSD anymore. The results also indicate that there are prolonged healing effects on cognition and decision-making after MDMA-assisted psychotherapy.

Lysergic Acid Diethylamide Assisted Therapy (LSD)

Lysergic Acid Diethylamide (LSD) is a synthesized and potent hallucinogenic that results in altered feelings, thoughts, perceptions and synesthesia. It has remained a very controversial drug throughout history and was first banned in 1966. It has recently been acknowledged for its potential therapeutic effects, especially for treatment-resistant disorders. It plays an important role in the serotonin neurotransmitters and results in changes in brain elasticity, that is, newer neural pathways being made in the brain. LSD has proven to be beneficial for PTSD, anxiety, depression and even Schizophrenia.

Although hard to maneuver, if used properly, psychedelic-assisted therapy shows promising evidence of being the new ground-breaking way of alternative treatment.

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How to create a serene lifestyle for yourself

We hear a lot of talk about the importance of creating more serenity in our lifestyle. We’re all encouraged to consciously develop the lives we desire. Often the main emphasis is on self-care. You might think that as the owner of an online psychotherapy practice that is actually called Serene Lifestyles and as a woman who on the surface seems to be living a healthy and a serene lifestyle – that I have it all and that it is easy for me. The truth, of course, is that it’s never that simple. What I do know – is that it is vital to work on creating serenity within your mindset first – before you can create it within your daily life and I have some simple tips for you on exactly how to do it.

1. Live in the present, not the past

No-one has lived a perfect life. I have had to create my serenity from the most chaotic circumstances and traumatic situations. Like many people, I’ve found myself in situations that terrified me or caused stress and sometimes continuous anxiety. Like any human being, I have had moments where I couldn’t let go of the pain or issues of my past traumas …. the loss of my father as a child, IVF cycles which failed, miscarriages, divorce and even being temporarily homeless. None of us can completely avoid pain.

But there are techniques that can give us more control of our emotions and our pace of life. Instead of getting caught up in the drama, I have learnt to walk alongside my demons. I hold the hands of fear, phobias, anxiety, depression and the list of the many traumatic and stressful situations I have been in and I chose to deal with it differently. For example, if something is causing you worry or anxiety, acknowledge it by answering questions such as, ‘is there any evidence of danger? Am I safe,’ and so on. This method can be a rapid solution.

2. Find mechanisms to rebalance you if you wobble

As a psychotherapist, I know that a lot of events that cause people to feel broken, vulnerable, lost or stressed can have an impact on how they handle any circumstances in life. Humans are wired with an inbuilt response to deal with extreme situations. That type of situation fires our primal reaction to flight or fight.

However, what many people don’t realise is that we have a pause method embedded in our conscious mind. We can choose to simply stop and metaphorically sit and have a cup of tea with our demons.

After facilitating therapy for thousands of clients I know that our thoughts become our reality. We have to tame those thoughts. Over time I learnt to manage my own feelings. Now I appreciate that my response to circumstances is what creates my reality, not the actual events themselves. In the words of Swindoll, “I am convinced that life is 10% what happens to me and 90% how I react to it.” I only wish that the kind of therapy I practise had been around when I needed it – it would have been much quicker and easier for me!

3. Accept and pause

Creating a serene lifestyle comes down to practising acceptance. Once the circumstances of a situation are established, you should accept them and move on from them quickly by letting go of anything that does not serve you. If you lapse into past experiences that are causing you pain then remember the key to serenity is to pause. Pause, instead of needing to flee or try and fight the situation. Simply take a moment to reflect and review and realise that is all you need to do to take control of your life again.

When you pause, you are present in mind. When you are present you are in more control of your life.

Nothing from the past can be changed apart from the way we think about it, but learning from the experience will help you going forward.

4. Don’t judge yourself – use what works for you

I have seen a change in myself now my rational thoughts have learnt to reason with my irrational ones. They simply hang out as if they are best friends. Often having a somewhat bizarre conversation about my life and experiences with myself over that metaphorical cup of tea makes me listen to my rational thoughts more. The discussion often concludes with a simple shrug of the shoulders and without the pain. My rational mind now wins every time by reminding me, that I can’t change the past. I can’t predict the future and all I can control at this moment is my thoughts. It enables me to continue with my practical tasks for the day. This is the realistic and practical aspect of creating a serene lifestyle. Having the power to choose how you respond.

5. Know that you’re enough

Become your own best friend. Work on really liking the person you see a reflection of in the mirror. Allow love and happiness to radiate from you, for you, because you have come to terms with and accepted your circumstances. You’ve moved away from the trauma and allowed life and yourself to be good enough.

If we’re safe, secure and considerately kind to ourselves, we’re creating peace within our mindset. If we can create that within us, this will, in turn, create our environment and the people in it to be in line with what we desire. We’re unique individuals and our desires are also unique. We must honour this to create our own serene lifestyles and not make the mistake of living our life by only fulfilling the desires of others. Only when we are at peace can we then serve others.

Quick tips to create more serenity:

Live in the present. Review past problems but don’t relive them
Find mechanisms to rebalance you when you have a wobble. Meditation works for most, pause, reflect, yoga and even a simple walk can all help.
Choose to live in gratitude. Appreciate the simple things, or things that we often take for granted, for instance, your eyesight. This can ground you.
Know that you are enough, that you are loveable, and life has so much to offer. Once you accept that you can progress in any aspect of your life.

Life comes down to these key tips, self-care, self-love, self-worth and self-respect; when we have this within us, only then can we create the serenity we wish for. The journey begins with you and the journey may sometimes be a rocky path, but you don’t have to travel without help and trust me when you come out the other side to see the view you have dreamt of it is a feeling like no other. I wish you all that joyous feeling for yourselves.

About the author:

Belynder Walia is a qualified Psychotherapist and neuroscientist recognised by the British Psychological Society, and the International Council of Psychotherapists. She is driven by her own personal history of trauma to help others master their mindset. It is her mission to help others both heal trauma and prevent the impact of it, through her two-pronged approach. Belynder is passionate about helping people with their mental and emotional wellbeing, and helped many people, including athletes, royalty and celebrities breakthrough negative thinking patterns. Connect with her at www.serenelifestyles.com or follow her on LinkedIn, Instagram, Twitter or Facebook.

The post How to create a serene lifestyle for yourself appeared first on Wellbeing Magazine.

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5 Pilates Exercises That'll Help Relieve Your Joint Aches and Pains

One of my favourite things about doing Pilates at home in Winter is that I can literally peel out of bed, put comfy clothes on and roll out my mat. No one wants to get up at 5 a.m. to exercise outside in the in freezing conditions, and it's not just a mental thing, it's physical.

According to Peaches Pilates Founder, Tori Clapham, the cooler months can wreak havoc on your joints. "It's the middle of winter and it's freezing cold. For those who suffer from joint pains, this often feels a lot worse in winter and it's often an excuse not to work out."

"Whilst motivation for getting to the gym or your Pilates class may be harder to muster (we feel your pain), this workout will show you why it is essential," says Tori.

Tori has pulled together this sequence of exercises that are very low impact and will help ease the pain that's keeping you away from the studio.

Keep scrolling for the workout and get ready to stretch and sweat.

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Why women’s employment is a critical issue for pandemic recovery

Kristine Olaris writes: As Scott Morrison reshapes the COVID-19 Commission tasked with providing confidential advice to cabinet on economic recovery, I can’t help but ask – what are the chances of stimulus funding resulting in a fair go for Australian women? I find myself scrawling through the names. Who is […]

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Tackling Takeout Waste One Order at a Time: DeliverZero

DeliverZero is an environmentally responsible way to order delivery or takeout. For #PlasticFreeJuly, we interviewed founder, Lauren Sweeney, to find out more about the impact one decision can make – even a decision as simple as where to dial up for Thai tonight.

Wanderlust: It’s Plastic-Free July, and it’s a pretty unusual July, being halfway through the year that changed SO much: 2020. There are some pretty drastic things happening on a societal level, but with that upheaval comes the possibility of change. In what way do you see recent events (pandemic, lockdown/quarantine, businesses shutting down, etc) creating the possibility for us to change our relationship to plastics in the future?

Lauren Sweeney: 2020 has really demonstrated how our individual actions matter to the collective. We’re all connected, but most of the time our actions matter in ways that we can’t perceive. Then all of a sudden this year, the virus forced us to see just how connected we are, and we became aware of the way that very specific individual actions we can take, like staying home and wearing a mask when we do have to go out, to ensure that we’re not causing harm. As a New Yorker who’s remained in the city, it’s been incredible to watch just how well it works when we all take personal responsibility.

And now, we can look at a crisis like climate change and the factors contributing to it, like plastic waste, and ask ourselves how we can take specific individual actions to mitigate its impacts. If we can get used to wearing masks, can we also get used to refusing single use-plastics? I’m hopeful.

WL: DeliverZero is an environmentally responsible way to order delivery or takeout. When you order from a restaurant through DeliverZero, the restaurant provides the food in reusable takeout containers. Basically, you’re like a Grubhub or Caviar that aspires to zero waste. What seems smart about your approach is that you’re meeting customers where they are (needing takeout!) and stepping in to make the process more environmentally-friendly. You’re not trying to change the behavior of needing takeout, but rather the impact. Are there other consumer behaviors that you will try to change, and what are the challenges therein?

LS: On one hand, we’re very focused on solving a very specific problem: takeout waste. But the problem we’re solving doesn’t exist in a vacuum. When we share that New Yorkers throw away an estimated 1 billion takeout containers every year, it draws a lot of attention. But that fact alone is not enough to inspire changes in behavior, because unless there’s a link drawn between that volume of waste, the emissions it generates, and what those emissions mean to the immediate and long-term future of our planet, what does it matter?

So in order to draw the link between our solution and the larger problem it’s intended to solve, I started writing ReadZero, a Saturday email to our community where I share links to interesting articles I came across that week. Those articles are often related to other behaviors our customers might be open to changing, like integrating more reusables or eating a primarily plant-based diet.

On another note, something that’s really important to me personally is emphasizing the value of supporting local restaurants. With the rise of delivery apps, ordering food has become so faceless and nameless. But our restaurant partners are more than just menus on a screen. They’re local restaurant owners and team members who have worked incredibly hard—especially in this past year—to run businesses that bring value to our communities. In the case of restaurant owners we work with, they’ve chosen to join us in this mission to reduce takeout waste and I’ll personally forever appreciate them for that. They like working with us too, because of the environmental factor and because we save them money. We take a lower commission than other platforms and provide them with containers, so their margins are better with the orders that come through us.

WL: The Wanderlust community is full of incredible folks who are working to make change in their own community. What pieces of advice would you share for us, in terms of the actions you think make the *most* impact on reducing plastic consumption?

Introducing some form of accountability helps us keep up with new habits at the individual level and normalize new habits at the collective level. So it could be incredibly powerful to start a Facebook group, an Instagram challenge, a group text, or a social media campaign in order to really commit to cutting out or significantly reducing single-use plastic consumption.

WL: Do you have plans to expand beyond New York City? For our readers beyond Gotham, do you know of any other such services they could try in their home cities – or do you recommend they step in to make change and start their own??

We do! I can’t say where yet, but we’re launching in a European city that’s been a real leader in the transition to a circular economy. We’ve been exploring launches in a few other cities in the US and Europe as well. Eventually, we hope to make DeliverZero available far and wide.

For now, I recommend that readers in other cities call ahead to restaurants and ask whether the restaurant will fill their clean reusable container if they bring it to the restaurant. And consider circulating a Google sheet listing the local restaurants willing to fill reusables, so you and your friends can make it easier for each other to reduce waste.

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Lauren S Lauren co-founded DeliverZero with Adam Farbiarz and Byron Sorrells. Her community-focused approach to marketing means she’s always learning from the customers that have joined DeliverZero in their mission to reduce takeout waste. Lauren is an enthusiastic practitioner of kundalini yoga. She lives with her daughter in New York City.

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COVID-19 wrap: latest on vaccines, updates from Brazil and South Korea, and putting out fires in the United States

In the latest edition of the COVID-19 wrap, public health researcher Alison Barrett provides an update on vaccine developments, and reports on local responses in Brazil, the perils of clubbing in South Korea, and some suggestions for fixing the “dumpster fire” in the United States. The wrap also links to […]

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Creating a new world – 7 key strategies to generate sustainable and long lasting change

Beautiful ones,

As an activity I’m gradually picking up, we are invited to step into this new reality, where there is still so much uncertainty and unknown paradigms for us to unravel. Navigating this transition will definitely channel our adventurous self but it can feel daunting as well.

This can be a wonderful opportunity to explore not only the insights and perspective shifts we have gathered during lockdown but most importantly, how we are taking those forward.

Have you taken the time to consider what is that you’d like to see around you from this moment forward? And if so, have you started working on a plan that will support the changes that you want to implement?

For most of us, this can sound very exciting but the reality is that not everyone will follow through. Why? It can be due to many reasons: foundations aren’t solid enough to support the changes, we haven’t defined a clear goal (that is quantifiable, realistic) and indeed all our mindset – fear, mental programming, saboteur, procrastination, inner chat…they will dive right in to hold us back.

After all these years supporting individuals and corporations in finding their pathway to change and provide tools for it to last, I want to share with you my 7 key strategies that will provide the solid foundation and comprehensive structure for you make successful and long-lasting changes – they are applicable to your personal life and or any aspect of your environment (work, relationships…)

Identify your VISION

Once you can see the new and fresh alternative reality you want to create, you can start working on how to get there. Sometimes it’s through contrast (what we don’t want) that we can really connect with what we really want.

Connect with your WHY

Those are your inner values – I want a promotion because of the extra money I will be able to afford a bigger home for my family, Or I want to run this marathon because I want to fundraise for the cause that means so much to me. The WHY will keep you going especially when things get tricky or you doubt yourself

FOCUS, FOCUS, FOCUS

We can get so distracted – social media, external stimulus and by the emergency of the momentum, or simply the subconscious conditioning that wants to keep us small (as a way to protect us from any “failure” or “rejection) – engaging all our resources and enabling all our bodies (mind, emotions and physical) to work as a team is fundamental.

Be open and receptive to alternative routes

It’s important to keep the eyes on the goal but equally valuable to be open and receptive to diversions or shortcuts that life can take us through. Resistance sometimes plays against our benefit and if anything, can keep us away from the natural flow of things – as long as you check that the way is in front of you is supporting your goals, give it a go, you never know how it will unfold. Also, surround yourself with creative and inspiring people – they can teach you something you wouldn’t have ever imagined and they might hold the missing piece you were looking for.

Sustainability & Resilience

Let’s set realistic goals – don’t aim to run a marathon in 2 weeks when we haven’t been for a run in 3 years! This is literally setting yourself up to fail – make gradual steps and plan accordingly. Equally, we need to be ready to face setbacks and opportunities to revise our goals, and perhaps try an alternative method.

Taking breaks is also a much-needed ally especially with all technological distractions around. We might obviously think that we are being productive, even if in reality it might imply a false sense of effectiveness, as instead of multitasking, we are really task-switching.

Equally, it’s important that we build resilience around it – focusing for 15 or 20 minutes at a time, taking 2-3 minutes breaks.

Acknowledge your inner badass

Change and transformation are tough processes – mainly because we resist! Give yourself big credit for what you are creating! Internal recognition is key to gravitating joy and a positive outlook (which doesn’t mean you can’t be realistic). Plus having a support network is essential to keep you going – your buddies will believe in you no matter what, and will have your back when going through a rough patch – coaches, mentors, accountability groups….

Be kind, be gentle, have fun!

Be super gentle and kind with the setbacks, with the doubts and the fears. They show you an invaluable insight into what’s getting in your way to where you want to be. Our past experiences, our “perfectionism” (an unattainable goal that will make us forever unhappy) and any patterns that come up when we are implementing change are absolutely normal and understanding why they are there – primarily to “protect you” – is fundamental for you decide if they support your new life and if not, letting them go and replace them with supportive ones.

And why not having fun while riding the waves?

Research shows us that when we are able to connect with our inner sense of joy and fulfillment, we are more productive

Looking after yourself (mentally, physically and emotionally) while regulating your energy levels will make such an impact in how you overall perform and succeed in your life goals. Remember, Rome wasn’t built in a day – so neither is change. Drive can be a great motivator to keep us going but equally important is to develop inner awareness to allow ourselves take a break and for the changes, we are generating to settle and be implemented.

Up for some meditation to de-stress? check mine here

Discover my new series Coaching 123 where we cover all coaching related topics weekly – check my last 3 episodes:

Episode 1: Inner work and identity: https://www.instagram.com/tv/CCJaHFNgDIh/

Episode 2: Thoughts, emotions and actions: https://www.instagram.com/tv/CCtZuPbgkqx/

Episode 3: Working with fear – https://www.instagram.com/tv/CC8O3SRABQu/

Give it a go and let me know how it goes!

With great love and purpose,

Monica Ruiz
Founder – Ingenium in Movement
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Find your calm, connect with your creativity

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Monica first discovered yoga and mindfulness two decades ago while developing her career in a result-driven and high-demanding corporate environment. They brought a sense of freedom, inner-peace and calmness that have accompanied her ever since. She combines different styles of yoga and somatic inspired movement (Vinyasa, Slow Flow, Yin, Restorative and Nidra) with sound therapy, coaching and energy healing in order to create deep transformative experiences.

Her style is playful, creative and inquisitive, creating her unique “Holistic Wellbeing” offering, which combines cognitive, emotional and experiential frameworks to empower individuals to embody their authentic and resilient self. Currently London based, she teaches, hosts retreats and workshops locally and internationally. Follow her on Instagram and her website.

The post Creating a new world – 7 key strategies to generate sustainable and long lasting change appeared first on Wanderlust.

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11 Ways to Try The Terry Cloth Trend This Summer

It’s time to upgrade your loungewear to feel more like a summer essential and the terry cloth trend will do just that. As seen on the runways at Peter Pilotto and Marine Serre, the cozy fabric that is one part beach towel is an easy way to make comfortable dressing feel retro beach chic. From pastels to prints, this miracle fabric needs more play in your wardrobe and there’s no better time to start than a long weekend. Let this texture take you to the beach or pool as you lounge in style. If vacation vibes aren’t on the agenda, this easy fabric is comfortable enough to make it into the WFH rotation.

Click through for 11 ways to wear the terry cloth trend over the long weekend.