Category: Articles

There are many ways how you can gain weight in a healthy manner so you can build muscle. Yes, that is indeed true. Ayurvedic medicines can be used to help you out with this process. There are many different medicines like these that can help you our.

Tribulus Terrestris

Tribulus terrestris is a flowering plant that is healthy and easy for the body to use. It is known to help increase the production of testosterone in the human body, thus making it easier for the body to get an added amount of lean muscle mass. This is used to increase the body’s potential to get an additional amount of strength over time and to feel a little more active.

Ashwagandha

The ashwagandha medicine is a great option that is also from a natural herbal plant. While it has been known for working to relieve stress, it is also good for building muscle mass and to enhance the body’s natural ability to control its thyroid. This is made to regulate the ways how your body manages its weight, thus giving you a better sense of control for building mass.

Saatavari

Saatavari is made to improve the ways how fluids in the body are balanced. This is based off of a plant that can be found in a few parts of the Himalayas. It is ideal for the body as it will enhance the body’s ability to handle proteins. Much of this is thanks to the way how the body’s digestive system can improve as it is being used. Your digestive system has to be strong enough to handle this.

Chyawanprash

Chyawanprash is made with a strong composition that helps the body to gain weight by strengthening the development of cells within the body’s muscles. This is made to keep the body strong and capable of gaining the weight it needs in order to support more muscles and better tissues. This may also improve the body’s ability to handle a good sense of circulation without worrying about the potential damages to one’s blood vessels.

Annona Squamosa

This is known as the custard apple supplement and is ideal for helping to control the body’s temperature. It can create a cooling effect in the body, thus making it easier for the body to gain a little more weight. It also prevents existing muscle tissues in the body from becoming too thin. This is ideal for keeping the body healthy without risking problems over how it is building its muscles.

Vardhamana Pippali Rasayana

This last supplement is known for working well to promote the body’s digestive tract and overall system to keep it from wearing out too quickly. Specifically, it will promote the body’s ability to burn off different functions and to keep from wearing out. It can be mixed with water and milk to create a healthy oral solution that is easy for the body to digest. It may work better because a liquid form tends to move into the body with ease unlike solid options.

There are a few tricks that you can take advantage of during the day that will assist your body in recovering, healing, and yes, even burning fat in your sleep. Sleep is connected to your overall health, and it is true that getting enough sleep at night can aid you in your weight loss goals. There are also certain foods that can help you to lower your overall caloric intake by keeping you feeling fuller longer, thus prompting your body to start using fat for energy, including while you are sleeping. Let’s look at some foods that will make a great contribution to a healthy diet.

1. Quinoa

The more complex a food is the longer it takes for your stomach to break it down. As such, complex foods will stick around longer keeping those hunger pains at bay. Quinoa is a great option for a healthy diet because it is a whole grain with all of that wonderful fiber, but it also has a good amount of protein making it a complex food. Top that off with some iron and Vitamin E, and you’ve got a much more satisfying side dish than those two cups of white rice you normally eat.

2. Grapefruit

Grapefruit has many health benefits. It can help to prevent arthritis, prevent some types of cancer, lower cholesterol, and aid in treating the common cold and fevers. It is also packed full of fibre that will leave you feeling full, so eat your half before binging on those bagels, and you might just find yourself eating less that day.

3. Apples

Any fruit that is high in water content will give you a lot more bang for your buck because you will be filling up on water, which has zero calories. Eating the skin is also beneficial because once again, fiber takes longer to digest. Eat the whole fruit rather than the juice to get these benefits.

4. Berries

Looking for a substitute for that chocolate cake? Try eating berries instead. They have a natural sweet taste that should satisfy some of those cravings, and since they are a fruit with high water and fibre content, you guessed it, they keep you full longer with way less calories than that cake. Berries also have high levels of phytochemicals; naturally occurring nutrients that help protect cells from damage.

5. Raw Vegetables

Yes, it’s true. They really are good for you. Raw vegetables also make a great replacement for those crunchy snacks, such as dipping veggies in dip instead of chips. Adding some protein to vegetables makes a particularly satisfying snack. Try some hummus or almond butter to dip in.

6. Sweet Potato

Sweet potatoes are another great option when you are looking for something sweet with lower calorie levels. Replacing a baked potato with a sweet one could also help you cut down on all of that cheese and butter you need to flavor a regular potato too. Oh, and you will be getting lots of nutrients as well. Sweet potatoes are high in vitamin B6 which helps in preventing heart attacks. They are also a good source vitamins and minerals including vitamin C, Vitamin D, iron, and magnesium to name a few.

7. Salad

Salad is another great low-calorie filler as long as it is made out of those crunchy vegetables and limited on cheeses and dressing. A vinegar-based dressing will offer you a lot of flavour with less calories if plain salad is not palatable for you.

There are many factors that contribute to your overall well-being, and a healthy diet is one of them. Ensuring that your health is taken care of in the event of an emergency is important too. Check out private health insurance plans as well to find a good fit for you and your family as they have many options to choose from.

About Author: Brandon Grimes is a freelance writer and expert in health and fitness. When he isn’t writing he can usually be found training for the reebok crossfit games.

If you’re unhappy with some aspects of your appearance, you may be considering plastic surgery, injectables, or dental procedures that can improve your appearance. You may be wanting to look younger, more voluptuous, healthier, or just more normal.

But how do you know which treatments are the best ones to try? It can be hard to compare treatments across many different areas to decide which one might be worth trying.

A Cosmetic Value Ratings System

The independent ratings site RealSelf.com has thousands of users who have rated the procedures they have tried using a simple system: “worth it” or “not worth it.” They also put in the amount they paid for the procedure.

To create a neutral ratings system, we took the price of the procedure and divided it by the percentage of people who considered the procedure “worth it.” This gives a number with the units dollars per percentage satisfied, which can help you assess the cost/risk of disappointment value for many different types of procedures. The lower the number, the less money you’ll likely be spending on a treatment that you’ll be disappointed.

Plastic Surgery Procedures

Plastic surgery can be very expensive, but it can also yield amazing results. Many plastic surgery procedures have very, very high satisfaction ratings.

Mommy Makeover Value Rating: 129.7

A mommy makeover is a personalized combination of procedures to help women restore a more youthful body after childbirth. It commonly includes procedures like tummy tuck, liposuction, and a breast procedure. The procedure has a very high satisfaction rating,but it’s also the most expensive procedure we looked at.

Breast lift value rating: 90.6

A breast lift is a surgical procedure that reshapes sagging breasts togive them a more youthful position and shape.

Brazilian Butt Lift Value Rating:75.5

A Brazilian butt lift is a procedure that transplants your own fat to your buttocks to improve their size and shape. It has a high satisfaction rate, but also a high cost. Butt implants are another option here, but it costs about the same with a much lower satisfaction rate, value rating: 95.4.

Tummy Tuck Value Rating: 84.9

A tummy tuck removes fat, skin, muscle, and other tissue from your midsection to give you a more trim appearance. It is expensive, but also has a high satisfaction rate.

Liposuction Value Rating: 76.3

Liposuction is what it says: using suction to remove excess fat from virtually any part of the body, including the neck, back, stomach, buttocks, legs, and more.

Breast Implants Value Rating: 71.1 or 69.7

For some reason, there are separate ratings for breast implants and breast augmentation. Both listings have similar cost and satisfaction rates.

Comparing Surgical and Nonsurgical Facial Treatments

If you are considering facial rejuvenation procedures, it’s important to know whether you should consider surgical or nonsurgical rejuvenation treatments.

Facelift Value Rating:124.7

A facelift is a surgical procedure that corrects sagging facial tissue by removing and repositioning the skin and muscles. The procedure is expensive and the results are uncertain.

BOTOX ® Cosmetic Value Rating:7.5

There’s a reason why BOTOX ® Cosmetic is the most popular cosmetic treatment in the world. A relatively low cost, high safety, and reasonable satisfaction rate combine to make this a good place to start for facial rejuvenation.

Juvederm Value Rating: 10.1

Juvederm is a facial filler that can restore lost volume to the face to restore a youthful contour.  Cost it similar to BOTOX ® Cosmetic, but the results are less certain.

Laser Hair Removal Value Rating: 15.3

In thisprocedure, a laser is used to selectively burn away unwanted hairs. This is a relatively inexpensive procedure, but it also has a much lower satisfaction rating.

A More Attractive Smile

Teeth Whitening Value Rating: 4.7

Using chemicals to remove stains can make you look much younger. This usually works, and isn’t very expensive, giving this procedure our best value rating.

Zoom Teeth Whitening Value Rating:6.6

This variation gets your teeth whiter in about an hour. It has a lower satisfaction rating.

Braces Value Rating: 49.7

Braces are expensive and a pain to get, but they work very well, giving them a decent value rating.

Invisalign Value Rating: 60.9

Instead of metal wires, Invisalign uses clear plastic aligners to move your teeth. It can be more comfortable and easier to use, but it’s got a lower satisfaction rating than traditional braces due to unpredictability of cases.

Porcelain Veneers Value Rating: 108.1

Porcelain veneers are expensive and by no means sure way to improve the appearance of your smile, making them among the worst investments.

Making the Right Decision for You

This ratings system confirms what you hopefully already know: try nonsurgical procedures first and then seek more drastic options if you’re not getting the results you want. Of course, sometimes only the most invasive procedure will do. If you’re trying to redesign your smile, for example, it’s often only porcelain veneers that can help. But even if you think you may need an invasive treatment, it’s better and safer to try something nonsurgical first.

Dr. Matthew B. Candelaria (PhD, U of Kansas 2006) is a freelance writer with more than 6 years’ experience writing about plastic surgery, dentistry, and other aesthetic topics. He has written for some of the top doctors and dentists in the country.

It is most often said that excess consumption of alcohol is dangerous for health. In fact, in case of overconsumption, it may cause damage to the liver, lead to tumors and trigger neurological and cardiovascular diseases. However, it is also proven that moderate consumption of fresh wine can provide great health benefits. Among the many components of wine are substances called polyphenols that are characterized for their antioxidant properties. Polyphenols are molecules present in fruits such as grapes which are considered to be protective against many diseases. There are several classes of polyphenols, among which the best known are flavonoids and stilbenes.

Various studies have been conducted in recent years which have shown the beneficial effects of moderate consumption of fresh wine.

On Cardiovascular Disease

Heart diseases (including myocardial infarction, or heart attack) and atherosclerosis (hardening of the arteries by cholesterol plaque deposits) can be prevented by wine. It seems that flavonoids present in red wine exercise protective action against cardiovascular disease in drinkers who consume moderate amounts of wine with meals. Therefore, drinking a glass of red wine a day is highly recommended.

On Neurological Diseases

Studies conducted to demonstrate the effect of polyphenols on cerebrovascular diseases (such as stroke) indicate their beneficial effect. Moderate wine consumption also has beneficial effects in the prevention of cognitive impairment (dementia).

On Tumor Diseases

Resveratrol is able to inhibit the growth of tumor cells in breast cancer, prostate cancer and leukemia. A recent study has shown the protective role of consumption of one or two glasses of fresh wine a day against lung cancer in smokers. The risk of toxicity to the skin appears to be much lower, according to a recent study in cancer patients undergoing radiation treatment, if they consume one glass of wine a day. Specifically, the risk of significant skin toxicity in them is 75% lower than in nondrinkers.

On Other Diseases

Recent studies have also showcased some beneficial effects of polyphenols on various other disorders such as osteoporosis, cataracts and dental caries. It should be emphasized that these effects have been proven with restrained consumption of fresh wine (one or two glasses a day). It is said that 40 grams of alcohol a day (half liter) for men and 20 grams (1/4 liter) for women are amounts that the body can metabolize efficiently. However, the level of toxicity for alcohol depends on several factors: the age, body and health of the person, and also if he/she has consumed an alcoholic beverage with food.

Wine is extremely beneficial for the human body provided when it is not over-consumed. Our minds have been preconditioned to think that any alcoholic beverage is completely bad and people should religiously abstain from drinking. However, this is not true. An excess of anything is bad, and the same goes for wine. People who like drinking wine can take a lot of heart in the fact that is actually healthy to drink up to two glasses a day (125 cc each glass). As long as you drink responsibly, a glass of fresh wine a day will surely keep the doctor away.

Anthony Robert is a chef who also writes several interesting articles about food and wine. He has featured 2013 promised land shiraz , chardonnay and pinot gris on his blog.

The winter season doesn’t have to be a tough time for your skin. It doesn’t take much for your skin to become dry either. There are many things that you can do in order to get your skin to look its best even during this challenging time of the year as the area tends to be tough.

Use the Right Moisturizer

You can start by using moisturizers that do not clog up the pores in your skin. Avocado and almond oils are very popular for this purpose. Anything that is oil-based works better than water-based stuff as it will work with a strong layer on your skin. This is to keep cracks from developing around your skin’s surface.

Using Sunscreen When Outdoors

You can also use sunscreen when outdoors to protect your skin. You’ll get a better look without worrying about irritation from the sun’s rays. This is especially important as the sun’s rays are just as intense during the winter season as they are in the summer.

Use a Good Humidifier

A humidifier in your home can help you to keep your skin from struggling with dryness. It will get hot moisture moving in the air, thus keeping your skin from being too dry and rigid.

Use Warm Water, Not Hot Water

Hot water might sound sensible in the winter but it actually hurts your skin by keeping lipid barriers from being all that strong. You’ll have to use warm water to relax your skin and to keep it safe and sturdy. This is all to make your skin as strong as possible without creating more of a risk than necessary.

Use Cream-Based Cleansers

A cream-based cleanser will be gentle to your skin and make it easy to manage many problems. It will keep oils in your skin intact. This is important as those oils are vulnerable in the winter and can easily be lost, thus keeping your skin from looking all that strong. A cream-based product will not impact oil levels and will keep your skin hydrated for longer.

Use Lighter Peels

A good skin peel product can improve the look on your skin but you need to use something that’s light in intensity. A product that consists of ten percent glycolic acid is ideal as it will work on your skin and keep its structure intact without putting more of a risk on it than necessary.

This should be used to remove old skin cells that have died off. It’s easier for the skin to develop these cells around its body after a while.

Drink Plenty of Water

It’s a simple idea but drinking plenty of water certainly works. Water is needed to help you keep your body healthy and to keep old toxins out. It is a simple step to use but it may work to help you out with handling your body and to keep it hydrated. It’s often easier for your skin to feel its best when it is hydrated internally as it will keep your body from struggling and feeling worn out.

Baba Ramdev yoga is one of the most common types of yoga practices to use. Surprised? Keep reading further.

This is a safe and easy to manage style that works wonders for the body. There are many asanas to use in this format that can help your body with staying healthy and strong. These specific asanas, which are also known as poses, may work well for handling thyroid issues.

Kalapbhati

This treatment works in that you will sit in a cross-legged position and breathe and exhale quickly. You should make a sound as you exhale. You must exhale fast but be sure to do this with slow inhalations in order to relax your body and thyroid. This can be done for ten times before you finally release the stress in your body.

Kapal Bhati Pranayam

This pose is similar to the last one but the difference is that the breathing is done a little faster as if you were sneezing the breaths out of your body. Your stomach should squeeze inward in order to get the pressure from the sneeze out of your body as carefully as possible. This can be done for up to fifteen times in a given session to improve the potential for your body to have a better sense of functionality.

Sarvangasana

This option is a little more complicated but it may be useful for your body. You will have to lie on the ground with your shoulders flat as you prop the rest of your body upward. The goal is to move your body all the way to a right angle with the legs propped upward in a straight position.

Halasana

You can move from the last pose into the Halasana pose. This is made where you will bring your legs down over your chest while the feet are close to the floor. The legs should be together and in a straight line for this to work. This may be useful if you are aware of what you are doing with your legs and you keep them straight at all times so they may stay sturdy.

Ujjayi Pranayam

This next option works in a traditional cross-legged position while you inhale with a motion where your throat feels stiff. This will create a loud sound as you inhale. You can then exhale by closing one nostril with your thumb. This is used for keeping the thyroid in check and may even work well if you have throat issues in general.

Anulom Vilom Pranayam

This option is made where you will breathe slowly from one nostril while the other one will be closed off. This is used to keep the thyroid relaxed by using a sense of control in the ways how you are breathing. This may be designed with a control where you are able to stop thyroid pains and can be done for ten minutes at time. It can also be done for up to an hour if you actually have the time for this.

If you’re interested in covering up gray hair, adding highlights, lowlights, or changing your hair color completely, there are basically two options. Either having the color applied in a salon by a highly trained professional or purchasing a commercial product to use at home. While the basic idea of the two choices are the same, there are several distinct differences.

Salon versus At-Home Hair Color Products

The price to have hair colored professionally is dramatically higher than the cost of even one of the best at home hair color products. Another difference is that the vibrancy and shine produced from professional hair color is typically much more impressive than what a person would get from a box. That does not meant that at-home products are worthless and in fact, there are many excellent brands now being sold that produce great results.

Of course, the matter of convenience and time would also need to be considered when choosing between hair color from a salon and the best at home hair color found at the local store. With so many people living busy lives, trying to find two to three hours every four or five weeks to have hair colored in a salon environment is nearly impossible. On the other hand, with an in-home product, a person could change hair color according to the time that best coordinates with work schedule.

By comparing the best at home hair color products sold today with the best products from just ten years ago, it becomes all too obvious just how far this market has come. For one thing, there are many more brands with most coming from companies that have long-term histories of excellence. Even the ingredients used are far superior and along with chemicals commonly found in hair color products, an individual would also have the ability to choose from a variety of natural products.

Top-Rated Brands

Because there are so many different options when it comes to the best at home hair color, we felt it would be helpful to provide a list of examples, products that have received top ratings from actual consumers.

For red and brown hair color, Clairol Natural Instincts wins hands-down. Although this product has a low price tag of just $10, it offers even coverage, produces great shine, and it is made with a fade resistance formula.

Also ranked as the best at home hair color for chestnut reddish brown, L’Oreal ColorSpa sells for around $8. This product works excellent for covering gray and producing the perfect degree of shine. As a semi-permanent hair color product, an individual could experience some level of fading although nothing serious has been reported.

With a price of less than $5, it is hard to believe that Revlon ColorSilk is considered among the best for dark brown hair. This hair color is one of the hardest for hiding gray yet this hair color produced full coverage. In addition, there is virtually no fading after a four-week period with hair still shiny and rich in color.

A person with medium brown hair might look at L’Oreal Excellence Creme, which costs around $9. Color produced is rich and gorgeous, hair is enhanced with beautiful shine, and this product is easy to use. People have claimed only a slight amount of fading but not until the four to five week mark.

Moving on to the red hair, the best at home hair color was reportedly Revlon’s Colorsilk in either the burgundy or auburn shade. Benefits of this product include outstanding gray coverage, long-lasting shine, and only a small amount of fading after time, washing, and being exposed to sunlight. In addition, this brand offers numerous red shades, something hard to find.

Although higher priced, Clairol Nice ‘n Easy Perfect is another great choice specific to shades of red hair. One of the best things about this brand is that just 10 minutes after being applied, all gray hair is covered. Now, when compared to other top brands, shine was not as vibrant but still good and color started to fade at about four weeks.

Moving on to the best at home hair color made for people with blonde hair, at just $8, Clairol Nice ‘n Easy was the winner. For this particular brand, research showed that no matter the shade of blonde chosen, gray coverage was unrivaled. This brand also received top ratings for shine retention, as well as fade resistance.

While not one of the best for covering gray, Revlon’s ColorSilk Ultra-Light Natural Blonde received extra high marks for fade resistance and shine retention. The one downside to this product is that compared to others it produces a somewhat strong odor.

Having worked at many of the top salons across the country, Olivia Winters is as qualified as they come for dishing out beauty and hairstyle advice. Whenever she isn’t working for her clients she enjoys traveling and sharing her knowledge with the world. Her specialty is working with short and natural hairstyles.

If you want to get ahead in life, you need to be able to get as much sleep as possible. The human body needs to feel refreshed and recharged and sleep is the body’s way of doing this. If you fail to get the required amount of sleep each day, you will not be at your best. If this continues over a lengthy period of time, you will find that your performance starts to slip and you will struggle to be your usual self. The importance of sleep should never be underestimated and it is important that people give themselves the best chance of getting enough sleep.

Here are some top tips for the best night’s sleep ever.

Cut Out Caffeine In The Late Afternoon And Evening

Most people are aware of the fact that caffeine late at night is a bad idea when it comes to getting a good night’s sleep. This has seen many people cut out the caffeine in the evening or switch to a decaf alternative. However, you may not be cutting out caffeine early enough. There has been considerable research which indicates that caffeine at around 4pm can have an impact on your ability to sleep. If you want a good night’s sleep, caffeine such as coffee or high caffeinated drinks may be a great way to get you going in the morning, but they do not represent a good idea from the afternoon onwards.

Block Out Light

If you are looking for effective and continuous sleep, it is a good idea to block out as much light as possible. Many people find that they are fine at blocking out light from inside the home but it is the light from outside their property that causes them trouble. If this is the case, you should look to invest in effective shutters and window frames. Reducing the impact of external light entering your bedroom will help you to get more effective sleep.

Make Sure The Room Is Cool

The temperature of a room is also important when it comes to falling asleep. While many people like to feel cosy, it is important that the overall temperature of the room is cool. This is where having windows open during the day to promote freshness in the room can help you to fall asleep soundly for an effective night’s sleep.

Choose The Right Foods

If you like to have a snack late at night before you go to bed, you may be harming your chances of enjoying a good night’s sleep. Some foods will lay heavy on your stomach and may not allow you to settle. If you are looking to fall asleep effectively, try snacks like:

• Cottage cheese
• Banana slices
• Milk
• Yoghurt and cereal

All of these snacks will help you to fall asleep without creating a situation where you are unsettled or your stomach is unable to digest the foods effectively.

your stomach’s growling late at night, try a small bowl of cottage cheese with banana slices, another dish that serves up tryptophan. Other combos of healthy carbs and protein, such as milk and graham crackers or yogurt sprinkled with cereal, will also do the trick.

Try Yoga

Sometimes you need to relax and make sure that your mind has cleared itself of all of the stresses of the day. This is where engaging in some quiet and calming yoga late at night will help to put you at rest. Yoga helps to steady your breath and it will lower the tension in your muscles without causing your heart rate to race. All of which should put you in a better place with regards to falling asleep.

Step Away From your Smartphone

With work and your social life being such an integral part of your day, it is natural for people to check in before they go to bed. This is bad for two reasons. You may end up spending a considerable amount of time on these devices. Secondly, the bright screen will inflame your senses and will make your mind active. This can make it more difficult to relax and place yourself in the position where you will be more likely to fall asleep. If you want a good night’s sleep, stay away from your smartphone or tablet before heading to bed.

Develop A Proper Bedroom Routine

Parents understand the importance of developing a bedtime routine for their kids and this is the same for adults. If you carry out the same tasks before going to bed, your body will start to recognise the pattern and prepare itself for bed. This means that you will be in a better position for falling asleep and enjoying a good night’s relaxation.

Sleep is very important for making the most of life and there are many steps you can take to ensuring you receive a good night’s sleep.

My name is Nicola and i have interests in health & fitness, technology, family matters and interior design.

Firstly what is a meditation retreat and how can it help you? Meditation is the ultimate ‘you time’. When your life is jam packed with a busy itinerary and stress levels are high; here’s a little opportunity to get off the treadmill, make a change and recuperate. Going to a meditation retreat takes us out of the daily grind that wears us down and offers you valuable time that you so badly need.

Relieve your stress

Scientific studies have shown that meditation has huge health benefits that affect your body, blood pressure, breathing, stress levels and metabolism – all of which are significantly important for your well-being. Would you like to be able to control your stress levels? Then a meditation retreat can kick start that process for you. Are you after a long term investment that you reap the benefits of years down the line? Meditation is perfect for you. You do nothing, and you’re rewarded with wide-ranging health benefits. Sounds too easy right?

Imagine what rewards you might accumulate from not just one session of meditation, but a period of time where meditation is your main focus in life. A meditation retreat might be something to consider, especially if life is all too much or feels a bit out of control.

What happens?

Meditation is a way of letting go of your worries and allows you to release yourself from the constant activities, ideas and emotions of the mind and the body. It is a way to clear out the stress, to clean up the emotions and to use your inner space to become calm and refreshed in order to restart your life with a new perspective. There are many different meditation techniques to help you attain this state of being. Deep meditation is the most common type that is used in all techniques, upon arriving in this state there is a sharp boost in the alpha rhythm of the brain; decreasing the breathing rate and oxygen consumption.  Not only that,  but your heart rate also slows down dramatically causing your blood pressure to decline, as well as your levels of lactate (this is associated with stress around the body). Overall you will feel calmer, less stressed and some people can even feel slightly dizzy after their first experience.

It’s hard to grasp the concept of physically removing oneself from ordinary distractions of everyday life because we all lead such busy and hectic lives.Though these retreats may promote different styles of meditation they all aim to send their participants home with the same tools that they have learnt: a foundation of spiritual practice that they can maintain long after they’ve returned to the racket of the outside world.

It is incredibly liberating when you don’t have to talk for a period of time, yes it is a bit freaky but no phones, no TV or newspapers is an idyllic picture for many people. Why not try it? It will take out many of life’s risks – just time for you to find yourself. By allowing yourself the opportunity to tune into your own mind and body for even a tiny moment on a small, but regular basis then in turn we will be rewarded by our bodies being able to function at full capacity. Whether your retreat is part of your annual calendar or even just half a day at a compassion meditation centre when you are feeling particularly stress – whatever works for you!

Where’s best to go?

If you are after a crowd free, serious peace seeking area then look no further, with the added advantage of 78 luxurious hotel rooms, or if you fancy something slightly more individual then why not book a villa with vast window for taking in all the breathtaking mountain views. All equipped with TVs and minibars (unusual for retreat destinations as they are normally cut off from everything) this is the ideal place to get started with your meditation. Located in Uttaranchal, India, the Ananda hotel in the Himalayas is picturesque with scenery from wall to wall. It is a 100 acre states in the foothills, and is set at 3,000 feet and has sweeping views over the Ganges River and nearby temples. You have many facilities here; from indulgent spas to several yoga and meditation pavilions set among acres of natural wildlife, you really are able to totally immerse yourself. At this retreat you will be offered one-to-one guided meditation sessions for those beginners who are unsure of their individual needs, from Buddhist techniques to yogic breathing; from indoors to outdoors the choice really is yours.

However if you fancy something a little more isolated then why not submerge yourself into a two mile long island just off of the Isle of Arran, on Scotland’s west coast, it’s called the Holy Isle for a reason; with walking paths along the scenic rugged coastline and though the islands secluded coves. With 65 beds available, some basic rooms and some more dorm-style rooms, if you are after luxury you won’t find it here, all are monastically furnished with basic amenities. However if this does intrigue you then they regularly practice the art of Kagyu meditation, which is focused on silent breathing and to deepen their understanding of meditation – not ideal for beginners!

Fancy something more refreshing and invigorating, all whilst under a warm sun? Then try Simple Peace, in Assisi, Italy. The ancient Umbrian city overlooks thousands of olive groves and monasteries for ultimate meditation surroundings. The Husband and Wife who run the establishment both found meditation after meeting and completely turned their lives around, giving up their jobs to open up a meditation resort – how inspiring! With ten modest rooms to choose from all oozing with history, each room has its own terrace view over the valley below.

Whether you fancy any of these retreats or prefer to find your own, be prepared to have lots of ‘you’ time cut off from the world completely, some may find this invigorating and some may find this challenging, especially for those who are attached to their iPhones and tablets. Try to find your inner self and really expand your self-growth, I promise you, you won’t regret it.

Karen enjoys having time to relax outside her busy worklife. When she is looking for some quality time to herself she seeks advice from expert teachers in mindfulness courses for a more in depth introduction to the practice and benefits of being mindful. When she’s not managing her two businesses, she loves to spend time outdoors with her grandchildren and taking her 3 dogs for walks.

No one ever said: “it’s easy to quit smoking.” And while there doesn’t seem to be one magic strategy that works for everyone, there are a number of techniques that have helped many people successfully quit; one is bound to work for you! The hardest part is the earliest days where the nicotine withdrawals and cravings put your willpower to the test. What seems to work best for people is finding a distraction to help them through the cravings. Studies show that these cravings only last for 3 to 5 minutes, so it’s just a (not so simple) matter of getting through a few of these cravings every day.  Here are some things you can do instead of giving in to temptation:

Go somewhere you cannot smoke. This might be a library, museum, movie theater, church, or a particular restaurant. This atmosphere will force you to wait out a craving. Even the heaviest smokers can sit through a movie without stepping out for a cigarette.

Take a shower. Unless you’re a shower smoker, this is probably another place you won’t light up. Not only is a shower long enough to get you through a craving, you come out with that clean feeling which generally pushes off the next craving for at least a little while.

Wash your hands.You can’t smoke with wet hands. This might be just the time window you need to get through a mild craving.

Do something with the kids. Family time is always good and you’ll be a lot less likely to smoke with little ones around. Throw the ball around with them, or tell the kids a good joke. You’re not a smoker now, and they’ll appreciate the extra time you can spend with them.

Count the money you’re saving. Cigarettes are not just costly on your health, they put a big hole in just about anyone’s wallet. Next time you want a cigarette, think about the slowly building stack of money you’re saving now that you’ve quit.

Learn an instrument. Pick up the guitar, or the banjo, even your harmonica, and play around for a couple of minutes until the urge passes. Not only will you survive the craving, imagine how much better your Jimmy Page riffs will sound after you’ve started playing for twenty minutes a day.

Start vaping. E-cigarettes can be a great alternative to smoking. There’s no smoke involved, which saves your lungs from the chemicals in burning tobacco, and there is now a wide range of choices in flavors, packaging and nictoine levels.

Chew something. Pick something healthy such as sunflower seeds, sugarless gum, ice cubes or even raisins. When a craving hits, stuff your face!

Go for a bike ride. Hopefully you haven’t forgotten how to ride. You can do so for as long as you want, and the urge to smoke will be minimal as you check out the scenery and work the pedals.

Do push-ups. Drop and give yourself twenty. Start by using your knees if you have to. Imagine the trade-offs if you do five push-ups for every cigarette you’d usually smoke!

Brush your teeth. Give it the full, recommended two minutes. If that’s not long enough to get you through a craving, take a deep breath and notice how clean your mouth is. That’s what it will be like to be a non-smoker.

There are plenty ways you can spend your time instead of smoking. The key is to distract yourself for long enough to where you no longer need a cigarette. Keep at it, it DOES get easier.

Jennifer Quentin is a freelance writer and student living in Ogden, Utah. When she is not spilling her ideas onto paper (or the web), she enjoys hiking with her Cocker Spaniel, Mookie. She has recently quit smoking herself and has turned to vaping. She suggests reading the blog of Pink Spot Vapors if you are interested in quitting cigarettes.