November 2016 - Wellness Katie

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A good night's rest, in the form of a deep relaxing sleep, is essential to helping the body to recover from the stresses of the day and to prepare you for the rigors of tomorrow. If you engage in regular strenuous exercise, this sleep time is even more important, both to help your body recover and to help you perform at optimal levels during the exercise.

Rest and Nutrition Help Fight Stress

The physical stresses experienced during exercise deplete the body of protein, water and other essential nutrients. These can be recovered somewhat by consuming protein and ensuring proper hydration after each exercise routine. Exercise stress and emotional stress also increase the demand for certain hormones in the body. Chief among these is cortisol, which is released by the adrenal glands in response to stress.

Elevated cortisol levels are needed for immediate 'flight-or-fight' situations that can be resolved quickly, thereby allowing the body to relax and return to normal. Regular strenuous exercise, combined with modern stressful lifestyles, can keep cortisol levels raised far beyond what is required for an immediate threat. Cortisol pumps glucose into the body to help prepare the muscles to respond to stress situations. A consistently elevated level of cortisol raises blood sugar levels and can interfere with the immune system.

Managing and reducing stress is important to repairing the damage and resetting the balance of hormones in the body. A deep relaxing sleep helps the body to restore its hormonal balance, which allows the process of recovery to occur. In fact, the building of muscle, tissue and stamina that you hope to gain from exercise all takes place while you are asleep. The exercise depletes resources and the body restores them when we are at rest.

Depriving yourself of sleep also deprives your body of the vital time to repair and rebuild. The result can be lower performance. Repeated stressful exercise without recovery weakens the body over time. Studies show that sleep-deprived athletes have measurably lower muscle power. This effect is apparently increased for individuals who rose early, compared to those who went to bed late. Getting up at 4:30 AM might seem a fine time for training, but it may come at the expense of your performance and development.

Of course, good nutrition is also essential to good physical performance. Choose foods high in nutrient value and proteins that will supply the essential elements the body needs to repair and rebuild muscle and tissue. Good nutrition also helps to rebalance cortisol and other hormones. The combination of good nutrition and good sleep is the key to optimal performance, in exercise and in daily life.

Finally, drink plenty of water. If you exercise regularly, you need to stay hydrated and not only when you exercise. Caffeine is a natural diuretic, so drinking two large mugs of Seattle's finest in the morning will set you up for dehydration at the time you need to exercise. Drinking water then won't help to replenish the water you have already lost. The specific amount of water you need to drink each day depends on many variables, including your size and activity levels. Not drinking water regularly will increase the stress on your body.

Patrick is a coach, speaker, and trainer to individuals and business leaders. He helps leaders to achieve success by clarifying their vision, strategic plans, leadership, change management, brand and marketing strategy. He helps individuals to remove self-limiting beliefs and fears that prevent them from acting on their goals and dreams. 615-261-8585

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Rest and Nutrition Help Fight Stress

We use coconut oil almost daily in our homes for a variety of uses. It is edible, so it forms a staple part of cooking in many parts of the world. It is used in beauty treatments. It also helps immensely in hair growth and keeps the skin moisturised. Its anti-inflammatory properties prevent infection from wounds as well.

Types Of Coconut Oil

These are some points that we already know about coconut oil. How much do we know about the oil extraction process, methods involved, health benefits of each type of oil that is extracted along the way and the likes? Not much, isn't it? This article will throw some light on some of these areas, so that we get to know the extraction process of our healthy coconut oil, in a better way.

Basics of extraction process

It can be extracted in two ways - wet and dry. In the dry form, coconut meat is left to dry in the sun for long hours so that it becomes copra. When treated with other solvents, copra produces oil. In the wet form, coconut meat is used to create a mixture of oil and water. This is then treated with further chemicals, salts, enzymes and the likes so that the mixture is further broken down to give out oil.

RBD Coconut Oil

This is also known as refined, bleached and deodorized coconut oil. It has no taste and no odour. Before knowing what this is all about, you might have a question in your minds if it is healthy and can be used for cooking. While the RBD type scores lower marks than its virgin type in the health department, it is undoubtedly better than other vegetable oils that we consume every day. Refined oil is made from copra that is dark brownish in colour after hours of drying in the sun. Bleaching and deodorizing are required to remove the effects of copra's colour and the smoky odour of the wood-heating process of copra.

Crude Coconut Oil

Crude oil is the unrefined or the most natural oil that has been extracted from the coconuts fresh before they are subjected to any refinements and processing. It is considered to be the best for your health because it has a natural taste, aroma, and nutrients. This kind of oil is not easily available as the refined types, and the rarity of it makes it more special. Manufacturers get a lot of demand for this kind of oil.

Coconut Fatty Acid Distillate

When the crude oil is introduced to further refinements, some fatty acids are released as a by-product of this natural coconut oil. These are known as coconut fatty acid distillate (CAFD) and are used in animal feeds. Your coconut oil manufacturer will help you to understand the application of CAFD and its benefits further.

While crude coconut oil is one of the best and natural forms of oil, it is not very hygienic as it is raw. Therefore, you must indulge in a detailed research before you choose a healthy coconut oil so that it gives you the benefits that you expected.

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Types Of Coconut Oil

There was a time when everyone thought that fats were the enemy. Back then, we all focussed on the simple fact that fats contained more calories as well as some evidence suggesting that they might be linked to heart disease and other problems.

Should You Get Rid Of Carbs

Indeed, this is the premise that diet plans like Weight Watchers were founded on!

But over time, fat has had an image change. For starters, it turned out that those studies linking fat with heart disease were unfounded. What was more though, it was also found that fat was better for keeping us feeling fuller for longer, at least partly because it takes longer to be absorbed.

Suddenly, everyone was raving about fat and it was carbs that had the bad reputation. Carbs spike the blood with sugar, resulting in an insulin response. Sugar causes inflammation. Simple carbs tend to be low in nutrients and make you hungry. The list goes on...

So are carbs really the enemy? Should you make like Atkins and ditch them entirely?

The Problem With Going No-Carb

The answer to that question is well and truly 'no'. While it's true that we get a lot of glucose from cars, what's also true is that this is actually necessary. If you live only on fats for fuel, then you'll be on what's known as a 'ketogenic' diet and this can leave you low on energy over time.

Likewise, completely avoiding all fruits and vegetables (most of these are carbs) will almost certainly lead to nutrient deficiencies as well as a very low fibre intake.

Low Carb, Not No Carb

Of course though, most diets don't recommend completely cutting carbs and are instead more likely to advise just reducing them or eating only 'complex' carbs. This option is a lot better and it certainly can provide a good way to prevent hunger pangs and to discourage lipogenesis.

Even if that's true, it's key to ensure that you are still getting enough. Not only is avoiding carbs a little soul crushing and somewhat difficult - it's also still a sure-fire way to end up low on energy. If you can reduce the number of chips you have with your next meal then great but don't feel too guilty over having some potatoes.

As is so often the case, the reality is a little more complex than 'this one food group makes you fat'. Make sure you continue to eat a healthy and balanced diet and just apply a little common sense!

RELATED: Low Carb Desserts - Low Carb Coconut Chia Pudding with Goji Berries

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Should You Get Rid Of Carbs?

No matter where you are located and what your climate conditions are, keeping your body in a shape is not an easy task. This is the reason why I have prepared a draft of some of the best weight loss tips so you can understand the art of getting a slim and smart body without doing any hard exercises or going for a crazy workout. So let's get started.

5 Simple and Best Weight Loss Tips for Getting a Perfect Figure

1. Using Metabolism Boosters

Metabolism boosters can be very effective in losing weight. Eating a good and healthy breakfast assists us to prevent from overeating because it is actually the peak time when your body burns calories.

One good suggestion for a metabolism booster is to eat according to your blood type. For example, if you have type B blood, your body will thrive more on meat, although foods such as tomatoes,lentils, buckwheat, and peanuts, etc. will amazingly decrease your metabolism.

Drinking a particular amount of water throughout a day and taking good enough (8 hours) sleep are the other great ways that can boost your metabolism.

2. Metabolism Boosting Drinks

Another simple and good weight loss method is to use metabolism boosting drinks. You can decrease a few pounds conveniently by making green tea and adding some berries into this tea.Other great metabolism boosting drinks are lemon water and coconut water. The best thing about these drinks is that they are widely available. In addition, ready-made metabolism drinks are also available, which can be purchased at the cheap prices with the utilisation of shopping comparison sources online.

Metabolism Boosting Drinks

3. How many Carbs you should Eat

One useful tip for fat burning is to estimate how many carbs you should take in a day so your body will burn your fat more quickly. This method is working well for many women throughout the world when losing weight fast. Remember, don't use a regular scale while measuring carbs.

4. Skip Lunch

If you want to avoid strict diet plans and hard workouts, then you skip your lunch on the regular basis. This is one simple yet effective weight loss tip that will cut down your calories and you will gain less weight in future.

5. Include Walk in your Daily Routine

One of the easiest ways to lose weight is by just walking. Walking is not hard, and it's not frightened like interval training. But Remember, walking is not just about walking without making any schedule. You must know how much you walk according to your body type and what is the right time to walk. Similarly, intervals between walk are also important as they play an important role in fat burning.

Include Walk in your Daily Routine


Whether you are losing weight to make yourself like a teen or you just want to lose a few kilograms, there are numerous ways to do it. While having the above listed best weight loss tips in mind, you can achieve your health goals fast and without any extra training. And interestingly, you don't need to go the gym for crazy workouts or making yourself restricted on boring and tasteless diets. Make sure to choose supplements according to your body type, so you could see immediate results.

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5 Simple and Best Weight Loss Tips for Getting a Perfect Figure

Conventional dieting wisdom used to dictate that there were certain foodstuffs you should never eat under any circumstances when you were trying to lose weight.

What Foods Should You Never Eat on a Diet

That list will be familiar to just about everybody above a certain age - chocolate, ice cream, bread, cheese, sweeties, and potatoes etc. In some respects, intuitively, some of those things make some sort of sense but the problem is that different diets had very different lists of banned foodstuffs.

For example, some fruit-based diets majored on the benefits of eating bananas whereas low-carbohydrate diets listed them as something that should never be consumed.

Then there were the low-fat diets that banned most forms of fats, to an extent that was subsequently discovered to be potentially harmful to health.

So, what's the reality?

In modern weight loss programs, there is much more emphasis on designing a diet to suit the individual and their particular body chemistry rather than the construction of extensive lists of totally banned foodstuffs. In practice, different people need different forms of diet to optimise their weight loss performance. Simply handing out a list of what can and cannot be eaten to everybody on the same basis is an approach that is unlikely to work.

There is, of course, some disagreement on the specifics of this philosophy but many dieting experts now believe in a varied but nevertheless managed diet that can potentially include almost anything providing everything that is consumed is taken into account in the global dietary design.

Of course, weight loss programs will still stress the benefits of healthy balanced eating and the elimination of or very significant reduction in, the consumption of certain products. Broadly speaking, it's likely to be the case that strong advice will be given to eliminate entirely or to eat only very occasionally and then sparingly, those foodstuffs containing what are sometimes called 'empty calories' with little direct nutritional benefit.

Such products are likely to include at least some of those old conventional favourites from the past such as:

  • Sweets
  • Full sugar fizzy drinks
  • Cakes, pastries and biscuits
  • Fried fast-snack type food
  • Mass-produced take away meals
  • Alcohol
  • Puddings other than those based around the use of fresh fruit and yoghurt etc.

Undoubtedly that looks rather tediously like all those old lists mentioned above but it is significantly different in several respects.

In most modern diets, gone is the absolute blanket ban on things such as bread, potatoes, eggs, cheese and so on. That's because although certain products of that type can be something of a challenge for the body to efficiently process without putting on weight, they also bring with them health benefits in areas such as fibre and good cholesterol etc.

So, some modern diets may well include an allowance of certain traditionally banned foodstuffs but will stress the need for them to be consumed in moderation and as part of a tightly managed overall regime.

It's worth noting that this is talking purely about the 'diet' as in the losing weight aspects of the equation. Many diets today though focus not simply on losing weight but also on improving your overall health and vitality. As such, they may well suggest that certain foodstuffs are included or excluded based upon your overall state of health rather than necessarily exclusively upon the fastest path to weight loss.

Do remember that it's always advisable to base a diet upon professional and medical advice rather than simply constructing your own list of things that you have decided to either include or exclude from your daily food intake!

Ratna Rashid is an author and business manager in Adventures in Weightloss team. Adventures in Weightloss is a medically designed, personalised weight loss program resulting in rapid and permanent weight loss. Take a look at some common FAQ on weight loss.

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What Foods Should You Never Eat on a Diet?

There is an increasing number of people going on the vegan diet for weight loss purposes. With so many people thriving on this lifestyle, they are setting an example for others and inspiring them to likewise discover this amazing lifestyle for themselves. It is undisputed that tens of thousands of persons who have adopted veganism have experienced weight loss. Why is this the case? Lets' look at 3 factors below:

The Facts Behind Vegan Weight Loss - Why Are So Many People Losing Weight On The Vegan Diet?

The calories are low 

Vegan foods, or plant-based foods are naturally low in fat and calories, whereas meat at dairy products are notoriously high in fat and calorie content. Therefore, with the complete elimination of all meat and dairy products from ones diet - weight loss ensues. It is inevitable you could conclude.

One study examined the calorie content of 5 chosen non-vegan foods and 5 vegan foods. On average, the meat and dairy foods contained 315 calories per 100g, whilst the plant-based foods contained 170 calories per 100g. This substantial calorie difference can be attributed to plant-based foods generally being low in fat content. If you were to examine the fat content of plant-based foods, you will likewise conclude that the vegan diet is undoubtedly low-fat.


Studies indicate that fatty foods, creamy foods and oily foods have an addictive nature. This explains why many persons on a standard diet overeat until they feel sick. They will often have three servings of roast lamb, a large milkshake, or an extra helping of the macaroni cheese. On the other hand, food on the vegan diet has a more balanced taste and therefore, you will not be so ravenous when you are consuming your meals. With the elimination of fatty meats and oily dairy products, you can be confident that your voracious, uncontrolled eating behaviors will be a thing of the past! Yes, many people have been able to lose weight on the vegan diet because of the complete elimination of all addictive fatty and oily animal-based foods!

Vegan weight Loss fajitas

The 'I feel healthier' Positive effect 

When a person adopts veganism, they often marvel at how great they feel. Time and time again, persons on the vegan diet report having more energy, clearer skin, a happier disposition and a zest for life. This positive affect of vegan foods often makes a person want to stay on this diet. They simply do not want to go back to feeling terrible again! Therefore, with the extra motivation to remain on the vegan diet for a longer period of time, they are allowing their body to get healthy again and to shed all excess body fat. Indeed, weight loss on the vegan diet is inevitable!

RELATED: Paleo Diet vs Mediterranean Diet

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The Facts Behind Vegan Weight Loss - Why Are So Many People Losing Weight On The Vegan Diet?

Ashwagandha is an adaptogen, which is a medicinal herb that helps the body adapt to stress and exerts a normalizing effect upon bodily functions.

9 Health Benefits of Ashwagandha the Super Adaptogen

Ashwagandha means horse's smell in Sanskrit; the reference meaning, horse like attributes of physical strength and endurance.

Ashwagandha has a surprising number of health promoting benefits and there have been over 200 studies documenting these numerous benefits.

1 Energy and Stamina

Ashwagandha provides a steady level of healthy energy and endurance, eliminating fatigue.

2 Adrenal System

Chronic stress seems to be a constant in a lot of people's lives. When you are stressed, your body produces higher levels of cortisol which can fatigue your adrenal glands, which also tends to disrupt hormone balances. This leads to symptoms of fatigue, irritability, weight gain and sweet or salty food cravings. Ashwagandha helps to balance cortisol production supporting health adrenal function.

3 Thyroid Hormones

Whether you are suffering from hypothyroidism (under active thyroid or elevated TSH and decreased T4) or hyperthyroidism (thyroid over produces T4, T3, or both), Ashwagandha regulates and balances healthy thyroid hormone production.

4 Anti-Aging

Ashwagandha destroys free radicals which cause damage to your skin. It also increases DHEA and Estrogen levels which helps to increase collagen production that maintains your skins youthful appearance.

5 Mood stabilizer

Ashwagandha also has the amazing ability to decrease anxiety and reduce symptoms of depression. In fact Ashwagandha generally has a calming effect and elevates your mood.

6 Brain Health

Ashwagandha greatly improves brain health by reducing the build-up of amyloid plaques in the brain that cause degenerative diseases such as Dementia, Alzheimer's, Parkinson's and Huntington's Disease. It also stimulates the re-growth of damaged brain cells helping to reduce the symptoms of these degenerative diseases. Ashwagandha also improves the production of acetylcholine which improves cognitive abilities such as memory and learning.

Health Benefits of Ashwagandha the Super Adaptogen

7 Diabetes

Ashwagandha helps improve the symptoms of diabetes by lowering after meal and fasting blood sugar levels and improving insulin sensitivity.

8 Cancer Prevention

Ashwagandha helps to block the growth of cancer cells (breast, lung, central nervous system and colon) due to immune boosting and antioxidant properties. It increases the production of white blood cells which makes the body better able to fight cancer and also the effects of chemotherapy.

9 Reduces Pain and Stiffness in the Joints

As Ashwagandha is a powerful antioxidant, it greatly reduces inflammation in the body, thereby reducing joint pain and stiffness.

Recommended Dosage: 500-1000 mgs twice daily

Petrea Dishman at Our mission is to provide significant value in healthcare benefits and equip you with an abundance and balance of health, fitness, healthy recipes, personal development and spiritual information and resources for Inspiration and wellness of the Whole person.

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9 Health Benefits of Ashwagandha the Super Adaptogen

A low-carb diet can have many health benefits. It can help keep weight down and lowers the chance of developing illnesses such as diabetes. However, it can be easier said than done. Try following our 7 easy ways to keep carbohydrates in your diet to a minimum.

7 Ways to Lower Your Carbohydrate Intake

1 Skip the Fruit Juice

Fruit juice contains little fiber and is full of sugar and carbohydrates, much like any other sugar-filled beverage. The best thing is to stick to water, but if you want to add a little extra flavor, try adding a slice of lemon or lime to spice things up a little.

Take home message: Just because it says 'fruit juice' doesn't mean it is better for you than any other sugary drink; it's best to stick to water.

2 Have Eggs for Breakfast

Ways to Lower Your Carbohydrate Intake - Eggs for Breakfast

Many breakfast foods such as breads and cereals are high in carbohydrates. Eggs can provide a tasty breakfast meal without loading you up on carbs. They are also full of protein, just be sure to skip the toast.

Take home message: Eggs are a high protein, low carb, breakfast alternative if you are trying to control your carbohydrate intake.

3 Eat low Carbohydrate Snacks

low Carbohydrate Snacks

You may be doing a great job keeping carbohydrates to a minimum when it comes to your main meals, but those snacks can add up. Treats like pretzels and chips are loaded with unwanted carbs. Instead, opt for cheese, almonds or walnuts.

Take home message: Keeping your carbohydrate intake in check when it comes to snacks is just as important as managing it during main meals.

4 Make Sure Your Dairy Intake is Low Carbohydrate

Dairy products are very tasty and very healthy, but some are loaded with carbohydrates. Fruit flavoured yoghurt and frozen yoghurt are often high in sugar and carbohydrates. Stick with Greek yoghurt and cheese for a low carb alternative. Take home message - remember to choose dairy that is low carb to get the full benefits of dairy products without any unwanted carbohydrates.

Take home message: Remember to choose dairy that is low in carbohydrates to get the full benefits of dairy products without any unwanted carbohydrates.

Low Carbohydrate Dairy and Vegetables

5 Switch Potatoes and Bread for Vegetables

When given the choice between potatoes and bread or vegetables, particularly when eating out, always opt for vegetables. Where possible, make sure the vegetables are non-starchy such as carrots, peas or corn.

Take home message: Eating out can be a challenge, so always ask for vegetables instead of a carb-loaded side.

6 Eat Plenty of Protein

Lower Your Carbohydrate Intake - Eat Plenty of Protein

Eating a healthy, high protein source at each meal can make it easier to reduce those carbs. Protein such as meat, poultry, eggs and nuts not only add flavor and variety to meals, but they also make you feel fuller for longer, therefore you will be less likely to reach for an extra piece of bread

or high-carb dessert.

Take home message: Eating a healthy protein at each meal is an easy way to lower your carbohydrate intake.

7 Cut out Bread

Whilst bread might be a staple in many diets, it is often low in fiber and high in carbohydrates, this is particularly true of white bread. If you are trying to decrease your carbohydrate intake, the simplest and most effective way is to eliminate bread.

Take home message: Whole grain bread contains nutrients, but is also incredibly high in carbohydrates and you can ingest these nutrients through other foods.

Reducing your carbohydrate intake can be difficult, but hopefully, these steps will help you to form healthy habits when it comes to implementing a low-carb diet.

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7 Ways to Lower Your Carbohydrate Intake

I can still remember that my grandmother used to apply turmeric whenever we had cuts or wounds in our childhood. She insisted that no medicine is as effective as turmeric. It is used for generations as an anti-bacterial agent. Not only for medicine, turmeric is an inseparable part of Indian cuisine and an Indian kitchen never falls short of it. The golden-colored ancient spice is used as both food and medicine. Its vibrant color is due to curcumin, which has healing qualities. Curcumin has significant anti-inflammatory qualities.

5 Benefits of Turmeric for Your Skin

The best thing about turmeric is that it has no toxic effects on our bodies. The antioxidants in curcumin protect healthy cells. These antioxidants also protect cells in the colon from cancer. They help in destroying mutated cancer cells and prevent them from spreading to other areas. Turmeric is also effective in lowering the cholesterol level and preventing heart diseases.

However, above everything turmeric is an essential beauty product in India from many centuries. It is the most inexpensive and natural way to get beautiful, glowing skin. It can be immensely helpful in treating different skin problems and getting a flawless skin.

Treatment of oily skin with Turmeric

Those who have oily skin can mix 1 ½ of sandalwood powder with a pinch of turmeric powder and three tablespoons of orange juice. Mix these ingredients well and apply this paste on your face. Leave it for 15 minutes and rinse well with lukewarm water.

Turmeric for Dry Skin Treatment

Take one egg white, two drops of olive oil, rose water, fresh lemon juice and a pinch of turmeric powder. Mix everything well and apply on dry areas like face, neck, knees and elbows. Leave the mask for 10 to 15 minutes and then rinse off with lukewarm water.

Reduction of Facial Hair

If turmeric paste is applied daily, it slows down the growth of facial hair. Many Indian mothers apply turmeric paste on their baby girls to make them get rid of unwanted hair.

Turmeric for Treatment of Aging

Turmeric soothes the aging skin. Since ancient times, turmeric paste and powder were used for beauty treatment. Even today would-be brides and grooms have to apply turmeric paste before their wedding. Mix turmeric powder with an equal amount of gram flour and raw milk. Use this pack before bathing and leave till it completely dries off. Rinse it off but do not use any soap or chemicals. This mask is going to exfoliate your skin and you will have an instant glow.

Turmeric Cures Cracked Heels

Mix a pinch of turmeric with castor oil or coconut oil. Apply the mixture on your cracked heels. Do it before going to bed and do not forget to clean your feet before applying the paste. Leave it for overnight. Repeat this for a week and see the difference.

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5 Benefits of Turmeric for Your Skin

In recent years, there have been rumours as to its ability to prevent greying hair, reduce arthritis symptoms and boost immunity - so it seems there is no ailment this natural ingredient cannot cure.

The Hidden Benefits of Castor Oil

It is stable oil, making it great for use in cosmetics as it last for years without turning rancid. It has excellent moisturising properties due to its high fat content, which is absorbed into the skin very slowly, creating long-lasting shine and moisture.

For reasons widely unknown, the substance has been used for many centuries to induce labour in pregnant mothers. These days, however, it is not recommended that the substance be ingested due to its unpleasant side effects such as nausea, vomiting and diarrhoea. For this reason, it is often used in folk medicine as a natural laxative to treat chronic constipation.

In some cases, it has actually been known to cause foetal complications in pregnant women, so it's best avoided as an induction technique. If you're not pregnant, however, the ingredient can be used as an effective stomach cleanser when mixed with milk. Rumour has it than when combined with orange juice, castor oil can also be a great hangover cure.

However, it does have a variety of other uses, all of which are incredibly beneficial to the body, skin and hair. It is regularly used in massage blends to treat the whole body due to its slow absorption. It also draws in dirt, so it is ideal for cleaning or cleansing products.

Its sticky consistency means that is provides hair, nails and skin with a beautiful shine. It is ideal when combined with sweet almond extract, apricot kernels or jojoba. These combinations can help revive tired skin or hair and even reduce eye bags. It can also be used in rejuvenating face masks with ingredients such as camelina, avocado or moringa.

It can also dramatically reduce pigmentation marks or spots on the skin's surface and improve the overall quality of the skin. You'll need to mix 90ml of it with 8g melted beeswax, 1ml Vitamin E and 25 drops of lemon essence. These ingredients can be found in most health food stores or through an online specialist in natural cosmetic ingredients.

To create your own Castor Cleanser for use at the end of a long day, you'll need to combine 60ml of organic castor oil with 29ml of apricot kernel, 10ml of jojiba, 1ml of Vitamin E and a small amount (0.5ml) or any other essence of your choosing. This last step is optional, but can provide the cream with a nice scent - for example, lavender or chamomile.

Alternatively, if you intend to use your product for massage purposes, you can create a moisturising Swedish Massage Blend by combining 30ml of castor oil with 29ml of jojoba; 20ml of olive oil; 10g of coconut butter; 0.5ml vitamin E and 10ml of thistle.

Castor oil is incredibly thick, sticky and resistant, so it should only be used in very small quantities. If in doubt, find a natural ingredient supplier online and ask them which concentration you should use it in for your chosen homemade product.

If you're keen to reap the benefits of this natural ingredient, there are plenty of online recipes that will also offer instruction and guidance.

Aromantic is a leading UK-based provider of natural cosmetic and beauty product ingredients. The company provides 100% organic, natural ingredients, recipes and courses to customers, allowing them to make their own beauty products. Aromantic provide over 700 high-quality ingredients, ecological packaging and equipment to enable individuals or business owners to create their environmentally responsible and nourishing skin, hair and makeup products. Their natural, active ingredients will produce incredible results in hair, skin and body care and are suitable for all skin types and conditions. The company is also a renowned stockist of high quality essential oils, natural perfume concentrates, natural fats and waxes for the body. They can provide starter packs, educational materials and courses for both professionals and beginners. Visit:

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The Hidden Benefits of Castor Oil

One of the most known pregnancy symptoms is the lack of proper sleep and constant fatigue of the pregnant woman. There are many reasons for this fatigue some of them are that sleeping with a large belly and enlarged breasts is less comfortable.

Why Pregnant Women Need To Sleep On Their Left Side at The Third Trimester

Doctors recommend pregnant women to sleep on their left side, in the third trimester. It is thought to be healthier to the mom and the baby. But what happens if the pregnant mother sleeps on the right side? What are the direct risks?

There are two main risks expected those who sleep on the right side of the body. One is that the mother might experience varicose veins in the legs, and that the baby might suffer a decrease in the fetus heart beat rate.

During the pregnancy month the woman body goes through many physical and hormonal changes. Inner organs grow and expand. It is these changes which make the sleeping on the right side more hazard than lying on the other side.

The fist side effect you can expect when sleeping on the right side, is that a very important vein called 'Vena Cava' will be pressed by the growing uterus and the blood flow back to the heart will be slowed down.

If the blood circulation through the veins is interfered, blood will begin pooling at the lower body. This pooling can cause varicosities - varicose veins, to be created. Varicose veins though not dangerous can be itching and very painful. Those with a light condition of varicosities may experience a severe condition if lying on the right side during the third trimester.

The second side effect worth to know, for those who sleep on the wrong side, is that in recent years, it has been searched and found that when the mother is lies on her back, the baby heart beat slows down! A decrease in the baby heart rate means there is some pressure places on the vital blood supply to the baby in the uterus.

The best heart rate was measured when the mother was sleeping on the left side of the body at night.

There are other side effects which were recorded over time concerning the sleeping position of pregnant mothers. Some of them were related to digestion and suffering from heart-burns. Those pregnancy symptoms could be reduced too by some easy changes in the sleeping habits.

There are some guidelines and bed time accessories which can help those with light sleep have a better night sleep. You can read about them in the article links below.

Read smart guidelines you just can't afford NOT to know:
Sleeping On Right While Pregnant Is it Safe AND also How to Eliminate Breast Stretch Marks During Pregnancy.
See you Inside..

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Why Pregnant Women Need To Sleep On Their Left Side at The Third Trimester