You’ve probably heard this story before… In the olden days of coal mining, miners would lower a caged canary down into the mine, wait a few moments, then bring the cage up. If the canary was dead, the miners knew that toxic gases had filled the mine and it was unsafe for humans.

But have you heard the modern version? Canaries and other birds kept as home pets have been known to die from toxic gases released from heated Teflon and other non-stick cookware. Yes, really! Could we conclude, like the miners, that air so polluted is not safe for humans? And what about the chemicals in Teflon – can they leach into food?

What Is Teflon?

A non-stick pan is simply a metal pan that has been coated with a synthetic polymer called polytetrafluoroetheylene (PTFE), the most well-known being Teflon. The most controversial chemical used in the making of Teflon is Perfluorooctanoic acid, or PFOA.

Manufacturers of Teflon claim that the PFOA used in the manufacturing process is not present in the finished product, and that it is safe if used at low temperatures. However, studies show that Teflon releases a host of toxic fumes at temperatures easily reached on a home stove, including PFOA and phosgene (COF2) –  a chemical analog of nerve gas used in WWII!

There is usually an “if” to claims that non-stick cookware is safe: Teflon is safe if it is not damaged, if it is not heated to too high a temperature, and if the cookware is not heated when dry or empty.

Health Dangers of Teflon

According to the United States Environmental Protection Agency (epa.gov), PFOA is persistent in the environment and in the human body – in other words, it does not break down.

Potentially carcinogenic, PFOA is implicated in cancer, particularly breast cancer, and can cause birth defects in laboratory animals. Known variously as “polymer fever,” “Teflon flu,” or “Teflon toxicosis,” a flu-like condition can result from the inhalation of fumes released from heated Teflon. Such risks are even greater if the non-stick surface of the cookware is scratched or otherwise damaged.

Safer Alternatives To Teflon

Stainless steel

A combination of various metals, including nickel and chromium, stainless steel is generally considered safe as long as it is not pitted, dented, or otherwise damaged. If it is damaged, its various metallic components can leach into foods.

Cast Iron

When properly seasoned, cast iron is safe and can actually enhance health. The iron that leaches into the food is a healthy additive. Your family will probably not need to take iron supplements if you use cast iron cookware!

Ceramic/Enamelware

Enamelware delivers the even heating of cast iron without the concern with proper seasoning. Enamelware is iron cookware that has been coated with enamel (a kind of glass).

Other Cookware To Avoid

Aluminium

Aluminium cookware has inconclusively been implicated in Alzheimer’s disease. What is known about aluminium is that high-acid foods leach a significant amount of the metal into the food, and scratched or damaged aluminium cookware leaches more.

Copper

Large amounts of copper can leach into foods, but copperware lined with stainless steel or tin is a safer alternative.

With a little research, it is not too difficult to find a safe cookware that will fit your family’s needs and budget.

Recommended Resources

• Neoflam has a great range of non-toxic cookware, using a ceramic-based non-toxic coating for non-stick frying, as well as a ceramic cookware range and bamboo chopping boards.
•  PFC’s  are also widely used in carpet, furniture and clothing to help repel water, stains and grease. You may have heard them referred to as “Scotchguard” or “Stainmaster”.
•  The EWG Guide to PFC’s is a great summary of the health hazards of all PFC’s and how to avoid them.
•  The EWG PFC Dictionary details the different kinds of PFC’s and where they are found.

References

• The Environmental Working Group: PFC Dictionary, See http://www.ewg.org/pfcdictionary, Accessed 05 May 2012.
• The Environmental Working Group: Skip The Non-Stick To Avoid The Dangers Of Teflon, See http://www.ewg.org/healthyhometips/dangersofteflon, Accessed 05 May 2012.

Have you switched your toxic Teflon or a safer alternative? Do you have any favourite brands that you can recommend? Any tips on how to properly season your cast-iron cookware? Please share below, I’d love to hear from you!

To your health,

Awaken YOUR Natural Healthy Self. Choose safe alternatives to Teflon.

Monday Muse:

I Dare To Dream

I dare to dream.

I revel in the joy and endless possibilities of each new day. Each morning I awake with excited anticipation about what new adventures the day will bring. I eagerly step outside to face the world with confidence and a clear knowing that good things are coming to me.

I choose to remove all limits from my dreams. I dream bigger today than I ever have before. I release all old and outdated self-imposed limits on my aspirations to make way for my new goals.

I allow myself to get carried away by envisioning my dreams as reality. Dreaming fuels my ambitions. I take more inspired and motivated action when I am driven by passion.

The more I dream, the more I achieve. In this way, I get to enjoy a wider range of life experiences. Faith enables me to attain what I dare to desire. Whatever I believe in my heart becomes a tangible reality.

I feel positive enrichment in every area of my life. My relationships are becoming stronger and deeper. I have an enjoyable number of like-minded friends with whom I can create new memories while sharing life’s experiences.

Today, I choose to embrace life with arms wide open.I prepare myself to receive the blessings heading my way as a result of me putting my faith into action. My satisfaction with life is increasing as I gradually improve in every area of my life.

Monday Muse:

• How has my life expanded in the last five years?
• What do I want to see happen in the next few years?
• Why is it important to take the limits off my dreams?

Awaken YOUR Natural Healthy Self. Dare to dream.

In my house, a deep, restful sleep does not come easily! We have one highly sensitive 6yo who takes forever to wind down from the day to get to sleep, and one energetic 3yo who thinks he no longer needs day naps and then wakes constantly all night, which of course leads to one worn out mama who would kill for just a couple of consecutive hours of sleep! My husband is blessed to have the ability to simply close his eyes, fall instantly into a deep sleep and not wake till morning, despite the nocturnal shenanigans of the rest of us. Over the years I have found that a consistent pre-sleep rhythm and avoidance of all stimulants is essential for ensuring a good night’s sleep in our family.

When things are flowing well, we take steps to call in sleep each evening. We focus on winding down from the energy of the day and relaxing our bodies into a peaceful slumber. We stick to a rhythm of activities, so that my boys know exactly what comes next. This is not a strict routine of each activity to be done at exactly the same time, but rather, an order of activities that flow from one to the next, creating safety in familiarity. I definitely notice that at times when we are harried and forget to take these simple steps, sleep takes longer to arrive and is less settled.

5 Steps To Getting A Good Night’s Sleep, Naturally

Here are some steps to help you get the sleep you need. We use all of these in our house at different times.

1. Avoid Stimulants

Switch Off The Screen

Television, computers and video games are all stimulating and can impede sleep.  Give yourself at least an hour before bedtime without these distractions and by all means, keep them out of your bedroom. I rarely watch television, but if I choose to stay up late on a weekend and watch a movie, or even if I’m on the computer at night time, I usually lay awake in bed for an hour or so with my mind zinging before I finally drift off.

Quit The Sugar

For a long time people advised against eating before bed however, the problem isn’t necessarily with eating, it’s more about what you eat.  Foods high in starch and carbohydrates, and all sweet sugary foods, can cause a spike in blood sugar and a subsequent plummet.  This blood sugar roller coaster ride is terrible for sleep.  Instead, if you need a snack, consume some protein or a small portion of whole grains.

Cut The Caffeine

Some people are particularly sensitive to caffeine and may not know that the cup of coffee they’re drinking in the morning may be preventing them from sleeping that night.

Consider quitting caffeine for a few weeks and monitor your sleep.  If your sleep doesn’t improve when you’re off the caffeine then you know that’s not your problem, however it’s still wise to not drink any caffeine after noon.  Be aware that teas and some foods also contain caffeine, not just coffee. Personally, if I have a cup of black tea or eat any chocolate after about 3pm, it takes me forever to get to sleep that night.

Avoid Alcohol

Alcohol makes sleeping quite difficult for most people. While it’s a depressant and causes relaxation, alcohol doesn’t let your body fall into the deeper stages of sleep.  This means you may fall asleep quite well once your head hits the pillow, however you’ll wake a few hours later and be unable to fall back to sleep.

2. Prepare Your Body And Mind For Sleep

Create A Sleep Schedule

Sleep schedules are important. They tell your body what to expect, and you’ll sleep better when you develop a schedule and stick to it.  For example, if you feel you need 8 hours of sleep a night, then aim to go to bed at 10pm each night and wake at 6am.

Create A Pre-Sleep Routine

Just like a schedule helps your body know what to expect, a pre- sleep routine can also help get your mind prepared for a good night of sleep.  Many people read before they go to bed, they listen to calming music, journal or pray.  Create a sleep routine that calms your mind and prepares you for a good night’s sleep.

In our house, the pre-sleep routine is more like an evening rhythm. It goes something like this: bath for the boys – back massage with calming oil – dinner – play with dadda while mama cleans up the kitchen – brush teeth – read books in bed – lights out and relaxation CD on.

Visualize and Mediate

Both are wonderful for creating a restful ambiance. Light a candle and visualize yourself completely relaxed and falling asleep. You can also try meditating and clearing your mind completely. Something I often do is play a meditation CD in my bedroom when I go to bed, which helps relax me into a sleep state. Once I fall asleep (usually fairly quickly) I still gain the benefits of the meditative words and music as the CD works on a sub-conscious level while I sleep.

Yoga To Sleep

You don’t have to do many exercises or be a yoga expert to do this. You only need to learn one pose – the corpse! Lay on your back with your arms and legs outstretched and completely relaxed. Slowly, starting with your forehead, go through each part of your body. Think about the body part, tense it, then let it go. As you let it go, see the body part dissolving completely. Start with your forehead and move down to your mouth, face, shoulders, back, stomach, arms, hands, legs, knees, and finally the feet.

3. Create A Restful Sleep Space

Darken Your Bedroom

Our bodies are regulated by our circadian rhythms. These rhythms are directly influenced by light.  This means that even a trip to the bathroom where you turn on the light can have a negative effect on the rest of your sleep that night, and a cumulative effect over time. Pull the shades tight so you’re sleeping in darkness.  To wake, consider investing in a natural alarm clock – there are some which gradually brighten, emulating the rising sun, and others which use natural sounds like birdsong or chimes.

Be Cool

If your bedroom is too hot, then you’re not going to be able to sleep. Keep it at a comfortable temperature, around 22 degrees. A ceiling an is useful to keep the air moving above your bed.

4. Consider Natural Supplements

Monitor Your Melatonin

Your body naturally produces melatonin, a hormone that influences sleep.  Light and darkness play a role in your body’s production of this hormone, however sometimes it can get off kilter and the result is poor sleep and insomnia.  You can find melatonin supplements in your natural food store.

Melt Your Muscles With Magnesium

Magnesium is a mineral greatly lacking in Australia’s soils, and most of us just don’t get enough of it from food sources. If you often experience sore muscles, backache, headache, PMS, and anxiety as well as poor sleep, then consider a magnesium supplement or try an Epsom salts bath before bed.

Recently my 6yo started being very restless at night, tossing and turning and waking frequently, which is unsual for him – he does take a long time to get to sleep, but once asleep, he is usually a sound sleeper. A friend reminded me about magnesium, and from the first dose, his sleep has returned to normal.

Valerian To Soothe

Another item you’ll find in your natural food store is the herb, valerian.  It’s commonly used to treat insomnia by calming and relaxing your body. It comes in both capsule form and valerian tea, which tastes much better than it smells.

Lavender Oil

Lavender has wonderful soothing qualities. Buy it as a pure essential oil and use a few drops in a warm bath. This will help your body relax. You can also drop a few drops of lavender onto your pillow to help you fall asleep.

Herbal Teas

This is another wonderful tool to help you fall asleep. A warm chamomile tea after a lavender bath will help soothe the senses and relax you to sleep. There are many blends of relaxation/sleepy teas available in health food stores or online, so try a few to find one you love and make it a part of your pre-sleep routine.

5. Evaluate Your Diet & Exercise Habits

Ultimately, diet and exercise play an important role in your sleep and in preventing insomnia.  The better care you take of yourself, the better you’ll be able to sleep.

These 5 steps to getting a good night’s sleep, naturally, can be used as a complete plan to help you to establish a restful sleep pattern for chronic sleep issues, or you can pick and choose options that appeal to you when you have an occasional night of wakefulness.

Do you have a special sleep routine that you follow at your house? Do you have any favourite natural ways to help you get to sleep on those night’s when it just doesn’t come easily to you? Please share below, I’d love to hear from you!

To your health,

Awaken YOUR Natural Healthy Self. Get a good night’s sleep, naturally.

Monday Muse:

My Sleep Is Restful And Rejuvenating

My sleep is restful and rejuvenating.

Each night as I lay in bed, I close my eyes and allow peace to flow through my body like a serene brook. Restful sleep comes easily to me because my mind is free from stress.

At the end of the day, I give up all my fears. I release myself from worrisome thoughts. With all my might, I embrace the hand of safety, which carries me through the night.

I fall asleep quickly without incessant tossing or turning. My sleep is profound and rejuvenating. In the morning, I wake up feeling refreshed because I have had plenty of deep rest.

For a couple of hours before going to bed, I avoid stimulants such as coffee, chocolate, and sugary foods, as well as the computer and television. I eat dinner at least two hours before bed to give my stomach a chance to settle and my food a chance to digest.

My bedtime ritual includes a few moments of relaxation prior to going to bed. I listen to soft music, read a book, or listen to a relaxation CD.

My sleep environment encourages me to relax and sleep. The temperature in my home is comfortable. My pillow, mattress, and bedding are perfect for my needs. I adjust the lighting in my room to keep it dark.

Today, I choose to take time setting my room up for a better night’s sleep. I focus my mind on pleasant thoughts and allow my mind to drift off peacefully.

Monday Muse:

• Do I feel comfortable in my bed?
• What can I adjust in my sleeping environment so I can sleep better?
• Why is it important to watch what I eat before bed?

Awaken YOUR Natural Healthy Self. Create a restful and rejuvenating sleep.

As a conscious consumer who cares about your health and your planet, you are probably quite often drawn towards “green” products. Do you see the word “eco-friendly” or “green” or “biodegradable”, or even a “recycled” toilet paper, and choose that as a healthy choice for Mother Earth?  I know I do, but recently I have been pondering just what it is that makes a product “green”.

By consciously choosing the eco-friendly option, you’re part of the large and growing number of consumers who want to clean up the environment and are willing to take action to do it. Choosing to buy green products can make quite a positive impact on both your health and the environment. But what exactly makes a product “green”?

The short answer is: environmental impact. If it doesn’t pollute the earth, air and water, and it’s not harmful to humans, plants and animals, then it’s probably safe to say that it’s “green”. But most shoppers only apply these criteria to the individual product they’re buying, when in truth the whole concept of “green” goes much further than that. or a product to be truly green, it’s low environment impact should embrace all aspects involved in making the product and getting it to you, the consumer.

What Makes A Product “Green”?

Green Ingredients

Earth-friendly and people-friendly ingredients matter. The ingredients in eco-friendly products should be biodegradable and non-toxic. Plant based ingredients are environmentally safer than petroleum based chemicals.

Green Packaging

A truly “green” product should be packaged in a container that can be recycled. If the container is made from recycled materials, fantastic! Also avoid products that have layers of packaging. Watch out for things like a plastic bottle that’s packaged in a box that’s wrapped in cellophane. Why does a plastic bottle need two extra layers of wrapping?

NO Animal Testing

Another important issue is whether a company uses animals in their testing process. True “eco” practices don’t use animal testing for chemicals. This issue will take some deep digging on your part to uncover. If a product harms animals during its development process in order to make claims that it’s safe for animals, stay away!

Green Manufacturing

What went into manufacturing the “green” product?  Does the company fuel its plant by using fuels that pollute or are not sustainable, like coal or nuclear energy?  If so, are they practicing any techniques that reduce the impact, like scrubbers for the coal exhaust?  In other words, is the amount of pollution they’re creating during the manufacturing process greater than the amount that’s avoided when people use their product?

Green Transportation

This is a tough issue here in Australia, where there are few transportation choices that don’t rely on petrol or diesel fuel. About the best that a company can do is try to use fuel-efficient vehicles.  Another point to consider is whether the company is manufacturing its products in another country and shipping them back to Australia for sale. When you consider the environmental impact of the container ships on the ocean in terms of fuel consumption and pollution, that’s not “green” transportation. Aim to buy local, or at least Australian-made, whenever possible.

Green Company Policies

This is where you can begin to tell the long term environmental impact of the product and gauge the company’s true commitment to sustainability.

Mission Statement:

Does the company make the formal statement that they are committed to using environmentally safe practices whenever possible in the course of doing business?  That’s a very good sign. The true test is whether or not they walk their talk in their manufacturing processes and their office management.

Office Policies and Procedures:

Here’s where the details speak volumes. Does the company use recycled office products, like paper and ink cartridges? If they have a fleet of vehicles, are they fuel efficient? If they own their own buildings, do they use solar or wind energy? Do they offer their employees flex time and car pooling programs? Do they encourage the use of mass transit?

As you can see, the overall environmental impact of a green product stretches far beyond the product itself. Of course, buying and using environmentally friendly products is a worthwhile practice, and every single person who does so is contributing to a cleaner planet.  But if you want to have an even greater positive impact, search out companies and products who practice sustainability in all areas of their company, and you will multiply the positive environmental effects of your actions.

Recommended Resources

To see an example of a truly green Australian company producing truly pure products, take a look at our Eco-Business Case Study: Miessence Organics.

There are a number of websites that explore green living and include directories to help you find green products & sustainable businesses in your area. Be aware that the eco businesses listed on these websites have usually paid for advertising, so take them as a starting point and be sure to do your own research to make sure they meet your own standards of “green” credentials. Take a look at:

• The Green Pages
• Green Times
• The Green Directory
• Green Finder.

Do you make the green choice when out shopping? Do you know of any companies that have exceptional green business practices – or any that are really very negligent in this area? Please share below so we can all support businesses who care about the future of our our beautiul planet.

To your health,

Awaken YOUR Natural Healthy Self. Choose Truly Green Products.

Miessence have gained an enviable reputation in the organic industry as the creators of certified organic skin care, personal care and superfood nutrition. Miessence is truly devoted to ethical and sustainable business practices that support the environment.  They have adopted a number of innovative and ecological business practices that encompass the whole business – from the office, to production and manufacturing, and of the course the final beautiful products.

Miessence Environmental Statement

“Our passion for organic products translates into a devotion to ethical and sustainable business practices that support the environment. We achieve this through an internal focus on eco-friendly business practices and by following innovative and ecological business ideas. We practice a genuine ‘cradle-to-grave’ approach to sustainable manufacturing and invite like-minded suppliers and partners to share in this work with us.

“As the world’s first certified organic skin care, personal care and nutritional products company to achieve carbon negative status, it is our established policy to be committed to and responsible for the environmental legacy of our company.

“To achieve this goal we engage in the following activities:

• Consistently work to exceed regulatory and legislative requirements.
• Look for new ways to eliminate or minimise the effects of pollution on our world.
• Utilise raw materials, water and energy in the most efficient ways.
• Work with only certified organic and environmentally responsible suppliers and sub-contractors wherever practical in order to reduce our environmental impact.
• Regularly monitor and audit our environmental performance with third-party certifiers.
• Consistently work to reduce the environmental impact of our manufacturing and distribution processes where practicable.
• Have become a carbon negative company through the purchase of carbon credits exceeding our usage.
• Implemented a waste minimisation programme involving recycling strategies and providing segregation of wastes needing disposal.
• Continually train company personnel to implement environmental management techniques effectively.
• Take education seriously and regularly educate customers and alliance partners to promote the principles of sustainability wherever possible so that everyone can collectively make a positive difference in their health and the future of the environment.”

Countering Freight & Manufacturing Pollution

Freight

A concern for Miessence was the amount of greenhouse gases it emits as it delivers many products worldwide to customers. As a company that has firmly put their principles into practice with their products, they decided during 2006 to engage the not-for-profit organisation Greenfleet to calculate their freight emissions and in turn provide the service of planting trees on their behalf, to offset their impact on the environment.

Science shows that 17 mixed native species of trees will help create a forest. As they grow whilst absorbing greenhouse gases, these trees will also help tackle salinity, improve water quality and provide a habitat for native species.

Manufacturing

The same CO2 pollution applies for Miessence’s production facility. To counter this they now pay a premium and source wind-powered electricity through the grid. This is made possible through their local energy provider. By using electric forklifts and machinery run on compressors that run off this green renewable energy, they can claim zero emissions from their manufacturing.

Packaging Integrity

Miessence’s packaging materials fall under the organic certification standards for their products (i.e. PVC plastic is not permitted in Australian organic standards as dioxin is a by-product of its production) and they use both glass and plastics that are recyclable. For some time they have been researching the possibility of using bio-degradable plastics made from starches such as corn & potatoes. Since 2003 they have been using a product packaging filler made from these substances. Various packaging and display solutions are emerging from their continuous research & development.

Greener Offices

Carbon Negative

Miessence offsets its plant and offices, as well as events and promotional tours, with tree planting to make their day to day business activity not just carbon neutral, but carbon negative! Conscientious use of recycled materials and use of electricity are promoted and observed throughout their operations.

As the debate on climate change and carbon emissions continues, Miessence believes that responsible companies shouldn’t stop at simply reducing their own carbon emissions – something Miessence has been doing for years – but take action to move towards a carbon neutral world.

To accomplish this important work, Miessence has extended their partnership with Greenfleet, a leading conservation organisation in Australia that provides practical ways for people, businesses and organisations to prevent and minimise the greenhouse gases they produce. Greenfleet works to create forests in areas of environmental concern, putting back (where possible) the mix of native species that would have been present in the local area prior to land clearing, and now has in excess of 6 million trees growing to capture carbon on behalf of its supporters.

Gold Certification with GreenBizCheck

GreenBizCheck is a global technology-based environmental certification program for any company with an office. Office buildings and associated activities are responsible for nearly 35% of all carbon emissions. Their program helps companies to quickly implement sustainable environmental practices which save money, conserve energy, water, resources, and minimize waste.

The criteria is rigorous, like training to compete in the Olympics, and so worth it when you win! In this case winning their gold certification means others benefit too.

Here are just a few of the things that Miessence has accomplished:

• 10% reduction in power – IT (software monitoring and hardware usage), lighting, printers and monitors. Simply put: if it’s not in use, it’s off.
• 50% reduction in paper usage by them and their suppliers combined. That’s 7 boxes – 38 reams – 19,000 sheets of paper- 2.3 trees per month – or over 25 trees a year!
• Staff and customer education – our staff asks our customers and shops if they recycle.
• In-house recycling program and a staff eco-suggestion page on company intranet.
• Recycled and unbleached paper only used for stationary.
• Unwanted mail collected and returned to sender, advising not to be sent ongoing.
• List on company intranet of subscription magazines to be shared.
• All fax cover sheets eliminated.
• 100% biodegradable plastic bags and bin liners used within company operations.
• Living plants in offices.
• Work from home program for applicable staff.

As you can see, the creators of the “gold standard” for certified organic skin care and nutritional products are also in a class of their own as a true eco-business with a firm commitment to preserving the health of our planet.

To your health,

Awaken YOUR Natural Healthy Self.

Support your local eco-business to create a healthy future for our planet.

Monday Muse:

I Choose To Embrace The Positive In All Situations

I choose to embrace the positive in all situations.

I am in charge of my destiny. It is up to me to arrive at my desired destination of a vibrant, healthy, happy life. The choices and attitudes I display today are shaping the future ahead of me. Success is mine because I only allow my mind to envision triumph.

My actions are like seeds planted in the ground; if I want to reap a harvest of blessing, I must sow accordingly. In my past, I may have sown negative seeds, but I choose to weed out my garden and start afresh.

At times, life sends unexpected challenges my way, but I have the ability to turn those challenges into opportunities. I train my mind to think of dead ends as new beginnings.

I refuse to take on the negative image others try to put on me. Instead of thinking of myself as inadequate, I see myself as someone who is creative and full of passion. Instead of giving up on my dreams, I find new ways to make them happen.

Daily, I reflect upon my life and ask myself if my actions are yielding the results I want. Through honest soul searching, I am able to identify the true feelings of my heart. Only when I am honest with myself about how I feel, can I enact change within me.

I filter my thoughts because the greatest predictor of my future is the current state of my thoughts. A positive mindset takes me to the place of success. I remain positive because negativity destroys dreams.

Today, I choose to align my thoughts with the picture of the future I hope for. Where I find fear, I pray for courage. In the place of bitterness, I seek joy. I trade selfishness for compassion.

Monday Muse:

• Is my attitude hindering me from success?
• Why do I need to makeover my thoughts?
• What does my dream future look like?

Awaken YOUR Natural Healthy Self. Embrace the positive.

Yesterday, me and my boys went on a beach adventure! We’d been home most of the day, pottering around inside and in the garden, so by the afternoon the boys were ready to run and play and I was ready to get outdoors! 

We are blessed to live 10 minutes from the beautiful beaches of Fremantle, so it wasn’t long before we were walking along the sand. The boys were straight into the water, splashing and jumping and laughing, while my husband Troy had a swim and I walked along the water’s edge, watching over the boys. Then it was onto sandcastles with moats and turrets and of course, leaf flags flying from the top. We were only there for an hour or so this time, but it was enough to refresh us all, bring us into joy and happiness as a family, and connect us to our Mother Earth.

As a family, we spend much time outdoors. Often we spend half a day at the beach, or at the lake, or in parklands. Enjoying fresh air and sunshine is one of the easiest ways to rejuvenate your mind and body. The fresh air, the movement, even just the break from your normal indoors acttivies, all helps to clear your mind and refresh your perspective.

Health Benefits of Getting Outdoors

• Fresh air and sunshine can help you regain focus. Spending a brief period of time outside in-between work tasks can benefit you greatly.
• The sun’s light is a powerful source of energy for your body. Sunlight provides you with the essential nutrient Vitamin D, which helps to increase your bone strength, balance your moods, and improve your overall health.
• Spending time outdoors can help relieve stress and tension. Breathe in the fresh air, enjoy the sunshine or the clouds, and take a short walk before going back inside. You’ll notice that your mood brightens and negative thoughts fade away.
• Going outside can also benefit your physical fitness. Whether you’re raking leaves, gardening, playing with your children, walking your dog or simply taking a walk, any physical movement gets your body and blood moving. Spending an hour or more outside every day can translate into significant exercise throughout the week.

I never need an excuse to get outdoors, nature is where I love to be and my boys and I spend many hours exploring parks, the beach and our own garden. There are many ways that you can encourage yourself to spend more time outdoors, even if you are usually more of a homebody who prefers to potter around inside or sit with your computer.

How to Get Outdoors More Often

Take A Walk

Whether you’re walking to get somewhere or simply for pleasure, the combination of fresh air, sunshine, and physical exercise make taking a walk outdoors a smart move, especially if you work it into your daily routine.

Embrace Your Inner Child

If you have children or a pet that would enjoy playing outside, then use them as an excuse to get more play into your schedule. Try a sport, an outdoor game, going to a dog park for a game of fetch, or anything else that might get you active and outdoors during the day.

Tune In To Nature

Whether you go bird watching, flower picking, whale watching, fishing, or simply go outside to take photographs, nature is a beautiful place to be. Immersing yourself in this beauty is one of the greatest benefits of spending time outside.

Go Beachcombing

This is one of my personal favourites! If you live near the ocean as I do, or near a lake or a river, you can find plenty of interesting items as you walk along the edge of the water. Collect shells, pebbles and other trinkets from nature while enjoying some leisure time by yourself, with a loved one, or with your entire family. This is especially fun with small children, who love to look for shells and splash in the water, although be sure to take along a spare set of clothes as I have been caught out many a time with my water attracting boys!

Go Bushwalking

Another favourite of mine, walking and just “being” in natural bushland is a wonderful way to rejuvenate. The beautiful age-old trees, the birdsong, the butterflies, the crisp fresh air, it all makes my heart sing and my body breathe peacefully.

Get On Your Bike

Keep it local and ride your bike to the store, the park or to work. This gets you outside to soak up some Vitamin D, offers numerous cardiovascular and health benefits, and of course is the eco-ffriendly option as you leave your car at home!

Wash Your Car

Don’t bother taking your car to an automatic car wash. Consider the benefits of washing your car yourself. Not only will you save money, but you’ll do a much better job and get to enjoy the sunshine and fresh air at the same time. Plus, you can choose to use toxin-free car wash instead of the usual chemical car cleaners, and wash on your lawn to give the grass a drink – so it’s healthier for both you and the earth!

I you think you’re spending too much time inside, try setting a goal to get 30 minutes more sunshine outside today than you did yesterday. If you can meet this goal every day for a week, raise the bar again. Even half an hour of outdoors time every day is wonderfully rejuvenating for your body, your mind, and perhaps most importantly, your soul.

What are your favourite natural areas to spend time in? I would love to hear how you get in your daily dose of the outdoors, please comment below and share.

To your health,

Awaken YOUR Natural Healthy Self. Rejuvenate in the great outdoors.

Many of us have a goal to improve our health and wellness, but lack the motivation and mental determination to stick to our healthy living plan. As much as we want to, and plan to, eat well, exercise and sleep well, daily life so often gets in the way and gives us excuses to put it off until tomorrow, or next week, or after a certain task has been completed. Using positive affirmations is a simple way to break through the barrier of mental negativity and get you back on track to better health.

Do You Need More Motivation?

If your alarm went off 45 minutes early tomorrow morning to give you the time to exercise before starting your day, how would you react? Would you jump out of bed ready to move, or would you hide under the covers and tell yourself that skipping one day won’t hurt?

When you pass that fast food store and you’re low on time and big on hunger, what choice do you usually make? Do you take the easy option of the fast food, or bypass the store and seek out a healthier option, which may mean purchasing some fresh vegetables and supplies to make your own healthy meal at home?

What about sleep? In addition to eating well and exercising daily, your body also needs ample sleep to rest and rejuvenate. If you’re lacking sleep, your low reserves and lack of energy will make you more inclined to take the easy options for food, and to skip on your exercise plan.

Despite our best intentions, we all have moments where we feel low in energy and enthusiasm, and just can’t be bothered to make the extra effort to eat well, get our body moving, or have a long sleep-in. At these times, affirmations focusing on your health goals can be just what you need to give you that extra nudge towards the healthy choice.

What are affirmations?

Many people use affirmations to help them think more positively as they go about their daily life. Positive affirmations are simply statements you can use to replace the negative thoughts running through your head.

Affirmations are concise, positive statements you can use every time you start to feel challenged, stressed, or negative.

A good affirmation encourages you to live the healthiest lifestyle possible and be the best that you can be.

How To Use Positive Affirmations for Better Health

When you start to talk yourself out of exercising, a negative affirmation is being repeated in your mind, saying “I can’t do it.” So if a negative affirmation works, then so can a positive one!

When you’re about to choose the junk food instead of the good stuff, repeating an affirmation in your mind will remind you of your desire to be healthier and help you become more consciously and subconsciously aware of your healthy living goals.

Examples of Positive Affirmations for Health

“I allow my body to receive enough rest and exercise.”

“The more I take care of myself, the better I feel.”

“I give myself permission to be healthy in body, mind, and spirit.”

“I can neutralize bad habits with good food, exercise, and healthy living.”

You can find more detailed affirmation examples on my previous post about using affirmations to make healthy food choices.

Using statements like these will give you that gentle push you need when you feel inclined to be pessimistic. They will affirm to your subconscious that a healthy lifestyle is important to you and keep you on track toward your goals. They help to remind you of how important you are, how important your body is, and how important your mental health is.

Strive to repeat healthy living affirmations to yourself several times each day and whenever you need encouragement. It will take a bit of time to get used to this and to remember to say them, but, soon enough, you’ll find yourself thinking more positively about your health goals, and working actively towards them.

The more often you take the healthy option, the better you’ll feel, in both body and mind. Commit to your health, and start using positives affirmations for health today!

Awaken YOUR Natural Healthy Self.

Choose positive affirmations for better health!

Monday Muse:

I Make Positive Daily Choices To Create Health

I make positive daily choices to create a healthy body, mind and soul.

I am most happy and productive when I am healthy in all areas of my life. For this reason, I make positive daily choices to create a healthy body, mind and soul.

The foundation of overall health is healthy eating. Although it may take more time and cost a little more, my body deserves quality foods that will help me be healthier, feel better, and even live a more prosperous life. I am a part of nature and I choose to eat as close to nature as possible, choosing whole, fresh, organic foods whenever I can.

I choose to let go of my craving for processed foods because I know cravings reduce after a few short days of healthy eating.

I choose to exercise every day. It doesn’t have to be a formal program at the gym – it can be as simple as walking with my partner or children after dinner. I make it a priority to get my body moving each day.

I exercise my mind with new, stimulating knowledge. Although I may indulge in the occasional television show or movie, I feed my mind primarily with books, programs and discussions that allow me to learn and grow.

I nourish my soul with regular communion with Spirit. No matter how busy I am, I take a few minutes each day for self reflection and meditation. I meet regularly with other spiritually minded people because I know, together, we can help each other achieve greater depth and understanding.

Monday Muse:

1. Am I taking the time to eat food that is good for my body?
2. Have I fed my mind anything nutritious lately?
3. Do I make time for self reflection and meditation?

Awaken YOUR Natural Healthy Self. Make positive choices in your daily life.