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The Wellness Blueprint

Interrupt stress and reload piece of mind

Love Through Acknowledgement

Love-Through-Acknowledgement

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Have you ever received a compliment from someone you didn’t know? Have you ever given a compliment unexpected and noticed the joy that spread across the person’s face? Often, we get into our own little world and we forget the impact that just one "thank you" or acknowledgement or compliment can mean to someone else. We never know how someone’s day is going.

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Are you Letting Life Get in the Way of Love In Your Life?

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How many times have you said to yourself or someone else "I know I was supposed to do so and so, but life got in the way." I hear it all to often. In fact, I say it all to often.

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Making Strawberry Milk

Making Strawberry Milk

What we are going to do today, is show you how to make your own strawberry milk. Do you remember that delicious powdered strawberry milk that we used to drink as kids? The problem with it, is that is loaded with sugar and preservatives.

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Communication: More than Just Words

Communication: More than Just Words

Did you know that words account for less than 10% of our communication, and that more than half of our communication is body language and tone of voice? It is an important sign of integrity when we are congruent in our different aspects of communication. It is also important to know that while words constitute only 10% of our total communication, they are very important in conveying your true feelings.

In previous articles we have talked about internal dialogues and our thinking process. That is communication with ourselves, of course what we tell ourselves is important to our health, however what is just as important is our relationships with others. Here are some questions to ask yourself about your communication with others, and how it may directly or indirectly affect your state of your relationships.

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Try Vegetarian For A Week

Try Vegetarian For A Week

We’re focusing on mindful nutrition, and this week we’re asking you to try it without meat.

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5 Great Meat Substitutes to Try in the Kitchen

5 Great Meat Substitutes to Try in the Kitchen

The number of people that are eliminating meat from the diet is increasing on a daily basis, however many get stuck when looking for something to replace the protein. There are many other sources of protein, some that mimic the texture and taste of meat and some that are completely independent in nature. It is proven that having variety with new food choices helps to keep the subject of the lifestyle change motivated and empowered, making them less likely to give up on the healthy lifestyle. Below, are seven different meat substitute options for anyone looking to transition to a vegetarian diet.

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What's the Best Way to Treat Eczema Naturally?

What's the Best Way to Treat Eczema Naturally?

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Great question since cold weather season is the time when eczema is more common!

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Are You Sabotaging Your Intimate Relationships?!

Are You Sabotaging Your Intimate Relationships?!

Nowadays, the word intimacy has become synonymous with sexual intercourse. However, the dictionary describes intimacy as a closeness or familiarity with another person. Intimacy comes about from reciprocal trust and safety between individuals. Intimate relationships involve multiple aspects of sharing that evolves as a relationship becomes safely established over time. Intimacy and intimate relationships are an integral part of over all wellness. As human beings we are meant to interact with each other. Such the case, that intimacy can occur in many facets. Here are just a few:

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Mindful Thought

Mindful Thought

We’re focusing on being mindful of our thoughts and how our thoughts impact our lives. In this first week, we are being mindful just by becoming aware of that mental chatter.

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7 Steps to A Better Night’s Sleep

7 Steps to A Better Night’s Sleep

Studies have shown that approximately 27% of the population experience insomnia, and in other studies over 20% of those are on some type of over the counter or prescription sleep aid. Many don’t know that poor sleep habits can contribute to ongoing insomnia. This is because the brain signals when it’s time to go to sleep by releasing a substance called Melatonin in the brain. This hormone produced by the Pineal gland, signals the brain that it’s time for rest and rejuvenation. There are a few simple sleep hygiene steps that people can take to regulate their body’s sleep cycle.

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What are the Best Natural Remedies for Migraine Headaches?

What are the Best Natural Remedies for Migraine Headaches?

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5 Reasons to Give Your Sweetie a Night Out With Friends

5 Reasons to Give Your Sweetie a Night Out With Friends

One of the best ways to ignite or reignite relationship is to invite in fun and play. While mostly we think of bringing fun and play into the relationship, we sometimes forget that fun and play can include sending our sweetie out for fun night with friends. Here are 5 reasons to send your guy or gal out for a night of fun with friends.

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Ask Dr. Maiysha: Should I be Concerned About Systolic Hypertension?

Ask Dr. Maiysha: Should I be Concerned About Systolic Hypertension?

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Why Testosterone is so Important in Women

Why Testosterone is so Important in Women
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When people hear the word testosterone they typically think only of its importance in men. While men produce much more of it than women, it is essential for the health both sexes. Women with low testosterone often experience several potentially serious medical problems. One of the dangers of low-testosterone in women is that the symptoms are often believed to just be part of natural aging so they are ignored.

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Get Your Dance On!

Get Your Dance On!

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5 Fun Fitness Dates

5 Fun Fitness Dates

Exercise can seem like a chore, but that generally is about our perception of what exercise has to look like. If we see exercise as a chore or something that "has to be done" then it just becomes work. However, if we see it as an opportunity to get out and do something fun and active, it could be a whole different story.

A great way to promote fitness with your partner or spouse is to make it fun and romantic. Our society has largely forgotten how to play, and everything has acquired a heaviness. Romance and play not only enhance the fitness activity itself, but also enhance the relationship. Here are five ways to make exercise fun with a fitness buddy.

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F.E.A.R.: False Evidence Appearing Real

F.E.A.R.: False Evidence Appearing Real

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Advanced Directives: Not Just for Advanced Age

Advanced Directives: Not Just for Advanced Age

While it may seem morbid, planning for sickness and death it is an important topic to both think about and discuss with your family. We humans come with an expiration date, and when properly planned, our decline and exit will leave our families with more dignity, and less stress around our transition.

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Give an Unbiased View of the Pro's and Con's of Getting a Flu Shot

Give an Unbiased View of the Pro's and Con's of Getting a Flu Shot

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Quinoa: What It Is, Where It’s From, and Why It Can Change Your Life

Quinoa: What It Is, Where It’s From, and Why It Can Change Your Life
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The benefits and virtues of quinoa are widely extolled in health magazines and wellness publications, but what is the history behind this grain-like food? Originating in the area surrounding Lake Titicaca in Peru and Bolivia, quinoa was originally a food staple of pre-Columbian civilizations and was widely distributed around and beyond Inca territory. It was first successfully grown for human consumption around 3,000 – 4,000 years ago, though there is evidence that it was used for herding practices as far back as 5,000 BC. Incas labelled quinoa the 'mother grain,' and had a number of rituals and traditions relating to the substance. Incan emperors would break ground with a golden tool at the first planting of the season, in order to show respect for what the planet provided them, in producing quinoa. Religious festivals included offering quinoa to the 'Sun God' in a fountain of gold, and Incas worshipped entombed quinoa seeds regularly. Indeed, its status among these groups was so high that even as recently as the sixteenth-century, a khipu (method of measuring numerical information) showed that quinoa was ranked higher that potatoes on an inventory list. As well as having such high status among those living in the Andean area, quinoa was used largely in baking, and was served in a number of dishes prepared by the indigenous people of the region. Quinoa plants can be anywhere from three feet to more than ten feet tall. They are frost-resistant, they can survive on only a few inches of rainfall, and they thrive when grown between 9,000 and 13,000 feet above sea level, meaning that they are an almost exclusive product of the Andes, which provides all of these conditions. Peru and Bolivia boast around 2,000 types of quinoa, but these are whittled down into five broad categories: quinoa from the valley, altiplanic quinoa (which grows in lakeside areas), quinoa from Bolivian salt flats, sea-level quinoa and subtropical quinoa. Billed in the modern-day as a 'supergrain,' quinoa has an extensive range of health benefits that have led to its inclusion in many wellness and health regimes. Firstly, quinoa is one of only a few foods to contain all nine essential amino acids, making it one of the most protein-rich foods we can eat. It contains twice as much fiber as the majority of other grains, which can help in preventing heart disease, reducing high blood pressure and lowering cholesterol. Quinoa contains an abundance of iron, which is vital for brain function and regulation of body temperature, and with mineral and antioxidants including magnesium, manganese, riboflavin and lysine, it is little wonder the Inca set such store by this 'superfood.'Though quinoa appears to be grain-like, it is not actually a grain, which means the food is also gluten-free. This is crucial for many people who discover that weight loss and general well-being is improved when they cut out gluten or wheat; huge numbers of people have at least a small intolerance to these types of food, and replacing bread, rice, pasta and other grainy food with quinoa can have a huge impact on their sense of well-being and their overall health. Calorie-counters can also find satisfaction in swapping their regular carbohydrates for quinoa. It has just 172 calories per ¼ of a cup, and it has a low glycemic index, making it ideal for those who suffer from diabetes. The United Nations has even sat up and pay attention to the benefits of quinoa, stating that it could be a key component in the ending of malnutrition across the globe. The indigenous people of the Peru and other surrounding countries have been praised for preserving such a crucial ingredient for thousands of years, and the UN even declared that 2013 would be the International Year of Quinoa, as they attempt to raise awareness surrounding this incredibly rich and nutritious food.

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