energy

Why skipping breakfast could be beneficial for fat loss (experiments with intermittent fasting)

I always loved breakfast, being a strong believer that 1) breakfast provides energy for the whole day, and 2) that it allows you to indulge in one or two guilty pleasures such as a piece of dark chocolate, or bowl of cherries. However, your approach to the first meal of the day depends on your goals, lifestyle, and work-schedule. In some cases skipping breakfast could be a highly beneficial strategy for achieving fat-loss.

What sort of situations am I talking about?

People who have just started a fat-loss diet (i.e. untrained or lightly-trained individuals with a body fat percentage of over 30% in females, and over 20% in males);
People who would like to shed fat faster (but not too quickly: there is no magic bullet in holistic nutrition);
Those who have a low-to-no chance of sticking to a very strict diet due to social obligations such as business, travel, dinners out and so on;
People whose bodies have adapted and become resistant to conventional healthy eating schemes, and who have ‘plateaued’ (This actually happened to me after six competition preparation diets over a two-year period);
Those who have a good overall fitness level, but who are trying to get rid of some stubborn fat (for example legs and gluts for ladies and the abs area for men).

If any of these cases apply to you, keep reading.

There are three main ideas behind the strategy of skipping breakfast:

Intermittent fasting
Fasted cardio
Intensive but limited in-time feeding period

Let’s examine these concepts individually.

Intermittent fasting

If you are not familiar with intermittent fasting protocols, the concept can be summed up as follows: An eight hour ‘feeding period’ followed by sixteen hours of fasting. According to Martin Berkhan, author of the Leangains protocols – a system widely known in the nutrition world – intermittent fasting helps to:

Increase blood flow to ‘stubborn’ fat cells during exercise;
Make the body use fatty acids for energy instead of traditional glucose;
Suppress Insulin release (a fat-gaining hormone);
Elevate concentrations of epinephrine and norepinephrine (lipotropic hormones);
Increase the metabolic rate when resting (the body starts to burn more calories when not exercising).

Berkhan advocates the extended fast (16 hours of fasting followed by 8 hours of feeding) as a powerful tool for fat-burn. I’d like to make a remark at this point:

Usually men respond better to the 16/8 eating scheme than women, due to hormonal differences. Researchers generally believe that women need a longer feeding period (14/10 or even 12/12) in order to support healthy female sex hormone production. The length of the ‘feeding time’ for women also depends on the menstrual cycle period.

My personal experience

My personal experience of intermittent fasting was extremely positive. I first gave this strategy a try 12 years ago when I experienced sudden weight-gain due to an inability to stick to my usual dietary and exercise routine. My job was extremely demanding at the time, and I consequently tried very hard to get back on track. I followed the extended protocol, skipping dinner instead of breakfast. It worked well and I lost 12 lbs over the course of 3 months, but unfortunately my social life also dropped off.

A month ago I tried intermittent fasting again, as I had to travel a lot and I didn’t have the option of carrying on with my small/frequent meal strategy for a little while. I also felt that my body had adapted and become resistant to the latter technique, as I had been following it for the past two years. I altered the fasting protocol by skipping breakfast instead of dinner. My starting point was the 16/8 scheme, which I initially found sustainable, but within seven days I started feeling a slight lack of energy. I extended my feeding period to 10 hours for another ten days and then to 12 hours, which brought me to the final stage of my menstrual cycle – exactly one week before my period (at this time the female body requires more energy). Then I took three days off, eating clean, small and frequent meals. I started the course again when my period was over.

The overall result for one month was losing 6lbs and a decrease of 1.5% of body fat without being on extremely strict diet (I continued to eat fruits, berries and even had a glass or wine or a piece of dark chocolate occasionally).

The main principles of intermittent fasting:

*contact me for customized calculations and timing

High protein consumption*
High vegetable intake
Intense training: do resistance training 3-5 times a week and fasted cardio 4-6 times a week before your first meal.
Carb cycling: increase carbs* (sweet potato, butternut squash, whole grain bread and pasta, rise, fruit, etc.) on the resistance training day especially legs day.
Nutrient timing: eat the biggest meal straight after resistance training in order to avoid muscle brake-down and quicken recovery. If you want to increase the fat-burn effect, skip carbs after the fasted cardio.*

The easiest way to try intermittent fasting is by fasting from 9-10 PM until 1-4PM the next day, doing fasted cardio around 11am. In other words, by skipping breakfast. While you can always skip dinner instead, you may find that you end up sacrificing the pleasure of catching up with your friends.

Don’t labour under the delusion that by simply skipping a meal or two you will achieve a fitness model body. The strategy only works effectively with the right combination of meal planning, food selection, fasted cardio programme, workout plan and nutrient-timing.

Fasted cardio

Fasted cardio is another idea behind beneficial breakfast skipping. When done on an empty stomach, such cardio is a great tool to combat that stubborn fat. The secret is simply this: Your bloodstream is cleared of both glucose and amino acids at that point, so your body burns its own fatty acids for energy. I was doing my fasted cardio as a first break in work from 11am to midday. After cardio I had a balanced high-carb and high-protein breakfast.

However, some practitioners believe that fasted cardio could be catabolic: Yes, it could. To avoid muscle loss, take HMB or BCAA prior to and during a cardio session, and stick mainly to low intensity cardio such as power walking, cycling or light jogging, as you prefer. I generally opt for a long power walk in the park, followed by a 15-30 minute Hatha yoga session.

You can join me every day in St James’ park. Book your session here.

Feed your ambitions

Practicing intermittent fasting, fasted cardio and skipping breakfast could work well together with an intensive feeding period. How does it work?

First of all, your body needs energy to function and recover. Logically, you have to use your feeding period smartly and introduce a sufficient – but not an excessive – amount of nutrients into your system. Secondly, having 4-5 small frequent meals or 2-3 big meals (it’s up to you; I personally prefer the first option, but when I’m pushed for time I always have the option of the second). You will boost your metabolism, stimulating the body into burning more calories during the resting/fasting period. And last but not least, eating healthy and delicious food is always great fun.

Enjoy your diet.

Possible Day Schedule

*contact me for bespoke dosages calculation and meal planning

8:00 AM – Wake up, drink 500 ml of water with l-tyrosine and l-tryptophan powder mix* + 2 cups of green tea

9:00 AM – Drink 500 ml – 1l of water with a mix of L-taurine, threonine, choline, inositol and l-glutamine*

11:00 AM – 500 ml – 1l of water + l-carnitine short with vit C* (take alpha adrenergic receptors short-term antagonist as a pre-workout to increase fat burning effect and energy release + coffee (optional)

12:00 PM – 60 min fasted cardio + 1-1.5l of water with a mix of L-taurine, threonine, choline, inositol and l-glutamine*

1:30 PM – lunch

3:30 PM – high protein snack

5:30 PM – pre-workout meal

6:30 – take alpha adrenergic receptors antagonist as a pre-workout to increase fat burning effect + coffee (optional)

6:30 – resistance work-out (optional)

8:00 – protein shake or post-workout meal*

9:00 – dinner

Tatiana Dmitrieva

#Relaxation #food list

Which foods are able to act as natural relaxants and anti-depressants is a question I’m often asked by clients.

CALIFORNIA WALNUT COMMISSION MEDITERRANEAN DIET — Mediterranean Diet probably is one of the best combinations of ingredients with anti-depressants properties.

To begin with, an overall balanced diet is always helpful. By that I mean a clean wholefood diet with the minimum possible amount of processed food intake. Macronutrient modulation varies and depends on factors such as your:

– activity level

– overall fitness level

– body composition

– body related goals

– lifestyle

Probably the best healthy ratio is:

– up to 20% healthy fats

– 30-40% lean protein

– 40-50% carbohydrates.

We’ll talk about an ideal macronutrients’ modulation ratio in another article in more detail.

Returning to the main topic, the following is a (non-exhaustive) list of foods with calming and relaxing properties:

1) Almost all fruits and berries: They are full of natural sugar and antioxidants. Fructose is the quickest carb (source of energy) after refined sugar, and your body will automatically feel happier and more relaxed with more sugar in the bloodstream. However, do keep in mind that if you aim to become leaner you will have to pursue a diet with a low fructose content.

2) Oily fish. Fish oil is well-known nutrient that increases the brain’s metabolism. By combining fish oil with nootropics you can easily achieve a state of calm and have a clearer mind. Book aconsultation to get a list of over-the- counter nootropics.

3) Herbal tea. A blend of mint, chamomile, artichoke and lavender is one of the best relaxation options.

4) Cinnamon, ginger, nutmeg and cacao are four spices that were historically used as natural mood lifters and relaxants. Adding a sprinkle of cinnamon in your coffee can help, or even simply inhaling their scent.

5) Chicken hearts and liver are perfect sources of essential amino acids, vitamin B, choline, inositol and Iron. This combination of nutrients is one of the most effective ‘cocktails’ for boosting the central nervous system.

6) Despite the negative publicity and misconceptions surrounding the consumption of egg yolks, the high concentration of cholesterol in them is designed by nature as a perfect source of nutrients. Rich in lecithin, vitamin B, amino acids, choline, inositol, vitamins A and E, phosphatidil serine and many more beneficial substances, egg yolks alone could provide your body with almost everything it needs. However, do not exceed the healthy allowance. Have 1-3 whole eggs a day, adding some separated egg whites if you need to increase your protein intake.

7) Now anyone with a sweet tooth can celebrate – Dark Chocolate!! Yes, having a piece or two of dark chocolate each day will definitely help your body to boost its ‘positive vibe’ hormones.

8) Have a glass of wine. Yes, and YES again!!! But only one, and make sure it’s a high quality wine. First of all, it’s an additional 75 kcal of quick energy that your body will be grateful for. Secondly, high quality wine contains a high concentration of bio-flavonoids and antioxidants.

Taken in a moderate quantities, wine can also act as a minor natural relaxant.

And remember; even if you eat healthily all the time and are a fitness fanatic, allowing your body a little bit of what you really love is always beneficial. By keeping your diet 95% clean, let’s say, you will have even better results than confining yourself to a strict regimen of traditional lean and mean boiled chicken breast, and rice and broccoli.

Enjoy your diet.

Enjoy your life.

Tatiana Dmitrieva

A bit of music for quality trans meditation

Music could be a key to the Universal energy. Open your mind and make a step towards the unknown. Embrace the unknown and share your experience with us.

Some people believe that ‘authentic’ meditation should only be performed in silence. It is completely up to you. I practice both ways: Listening to sounds of nature may be the best way to replenish your stocks of energy. However, hectic urban life often doesn’t afford us the opportunity to escape to a remote beach or a rural forest for an hour or two. In this case music can act as a key to open the ‘sacred door’ to the soul. Try various things, and choose what works for you the best. Here is a list of a few wonderful options I tied myself.

Leichtigkeit Des Seins – LDS 5.3 by LDS ROOM on #SoundCloud

https://soundcloud.com/ldsroom/leichtigkeit-des-seins-lds-53

2. BABËL▽ Geju – Kudasai Chudes by BABËLIVE on #SoundCloud

3. We Go For Sound : 11 | MoM | May 2016 by Ethereal Kollektiv on #SoundCloud

https://soundcloud.com/etherealkollektiv/wgfs-11-mom

4. Jati Div at Leveldva by leveldva**| music on #SoundCloud

5. Bonjour Ben | Mandala by Bonjour Ben on #SoundCloud

Enjoy

Namaste

Putting yourself first: Why YOU should be a priority

Being nice to other people is great, but you can’t please everyone. Being willing and able to give a helping hand to others is a fantastic personal quality, but don’t delude yourself. If you don’t take care of yourself, nobody will. It should always be your first and foremost responsibility. Make yourself a priority. Believe me, it’s not selfishness – it’s a necessity!

In this short article I will outline four key reasons why you ALWAYS have to put yourself first, and what particular steps should be taken to do so.

I’ve been working with people for 16 years. Unfortunately, I’ve heard too many sad personal stories from burned-out and deeply depressed altruistic, kind and open people who helped others too much without even the slightest appreciation. I’ve heard even more stories about broken relationships when one partner always put other partner’s feelings over his/her own. Every story is unique, but all of them have one thing in common: when you neglect your own feelings and interests, people start taking you for granted.

There is a simple explanation for that phenomenon. First of all, neglecting your own feelings, you assume the position of ‘less valuable person’. People detect this vibe and start neglecting your interests and feelings too. In essence, people always treat you as you treat yourself. Note that what’s important is what you feel but not what you think about yourself. There is a huge difference between these two dimensions of self-awareness; you can encourage yourself with uplifting thoughts, such as: “I deserve the best”, “I’m clever and attractive”, or “People respect me as a professional” – but ultimately this is just noise. What you really feel is what really matters.

Neglecting your own feelings, you assume the position of ‘less valuable person’. People detect this vibe and start neglecting your interests and feelings too.

What should you do to change the pattern? A good therapist or high performance coach could be helpful. Here are no short cuts, I’m afraid. However,

the solution of every problem starts from a conscious acknowledgement of why you have to do certain things.

So, here’s why you should always put your own feelings first:

It’s important for your health

It’s simple: if you neglect your feelings you become stressed. You may be a “people person” and really enjoy helping others, but stress and burnout will ensue if you are always relegating your feelings and interests to the back of the queue. As a result your stress hormones will increase, your body will stop functioning properly and you’ll get sick. You might feel tired, fatigued, demotivated and even develop a serious condition such as hormonal imbalances, digestion problems, weight gain, sleep deprivation, depression, and so on.

It’s important for your relationships

When you always elevate your partner’s feelings and interests over your own, and give more than get back, you will not only start appreciating him or her less but also be constantly exhausted, drained or, conversely, overwhelmed and have a sense of being unfairly treated. Those bitter feelings could utterly destroy your relationship.

So, take time for yourself if you need it. Rest well, and come back to your loved one fresh and happy. If you are permanently overworked and have no energy to spend quality time with your partner, then explain your situation, skip a date or two, recharge yourself, and ask your partner for help.

If you get a lot of superficial and useless advice instead of solid actions I reckon it’s time to accept the fact that the person you are with is not your real ‘partner in crime’. Remember, partners take responsibilities and should not only share the good times with you, but also the hard work and tough periods in your life.

Here I’d like to add a few words about gender-related differences: Even though modern society actively supports the idea of equality of the sexes, we are not the same. Our bodies and hormones are different and as a result our contributions to a relationship are not the same either.

This is a broad and complex topic which I intend to tackle in a future article.

Watch this amazing talk about gender differences and relationships by John Gray (the author of best-seller Men Are From Mars, Women Are From Venus

https://www.youtube.com/watch?v=tSi00H4f8Fs

It’s important for your career and self-realisation

Logically, if you’re stressed and tired and feel useless and demotivated, you can’t be productive and creative in your daily job. Constantly trying to please your co-workers and business partners is a certain route to self-destruction. Put your own needs first.

Interact and collaborate by all means, but don’t allow work to be piled on your shoulders just because you are “that nice guy”.

You can – and must – limit your tasks. You also have the right to rest and holidays. Don’t forget about these simple things, as overwork reduces your productivity and could affect the overall team’s results. Putting your feelings and health first is not selfish it’s highly beneficial for the whole team.

It’s important for this World

Spiritually speaking, all of us are responsible for those energies we transmit to the World. When we are on our best form we contribute more to society. On the other hand,

by transmitting misery, apathy, anger or a sense of victimhood, we multiply those low feelings poisoning the space around us.

It’s important to assume responsibility for our shared wellness, and always take care of yourself and protect your interests. The more balanced and happy people there are around, the happier and more harmonious our lives will be.

Tatiana Dmitrieva

What negativity does to you life

Negative thinking and subsequent emotions are probably two of our worst enemies, and not just because we are feeling down, frustrated or overwhelmed with negativity… What impact can these thoughts have? Here’s a rundown of their terrible effect on our lives. They:

Also read How and why to meditate. Simple techniques to start your mindful journey, and Being an Empath. Top 10 Traits

Kill productivity

Can you fully concentrate on the present moment when you’re overwhelmed by worry, fear, emotional pain or other negative emotions? I didn’t think so! You can’t be productive without completely focusing on what you do. You are ‘doing your thing’ but at the same time you’re not really there; your brain is gummed up with negativity. You could be stuck in this rut for hours, days or even months. In some extreme cases, people can’t escape this damaging cycle for years. It is well-established that we, as human beings, are incapable of engaging our full concentration on more than one thing at a time; if you are doing more than one thing at once, you’re already not 100% focused. Your attention is diluted. Very often, negative thoughts completely dominate us. What happens next? We lose our connection with reality, and as a result, experience a drop in productivity.

Supress creativity

When we do this it is impossible to be fully creative, and we carry out tasks on auto-pilot. We become remote, detached and mentally disconnected from our surroundings. What could we make without creativity? You’ve got it – nothing of real value. I haven’t even touched the topics of inspiration or motivation, which vanish instantly when ‘bad’ thoughts emerge. Passions are supressed, and the fire of life is doused by a flood of painful memories and negative thoughts.

Activate fears

As we dwell on those negative things in our lives we increasingly fear the uncertainties of the future, and consequently our levels of anxiety rise. Negativity has regenerative characteristics: We think it’s conquered, but it can quickly take root again with only the slightest of triggers. It can also grow with astonishing rapidity, overwhelming us almost without warning. Memories of old grievances, lost opportunities, frustrating and anger-inducing situations and people who have, in some way, abused us, may all form part of the dismal mental fog in which we find ourselves, and which distorts our perception of ourselves and the world around us.

Our brain becomes locked into a sort of confirmation bias, in which we only see the negative things which happen around us and use those selective events to reinforce our world-view. It is a self-perpetuating cycle which can turn our world into a personal hell full of imaginary monsters and personal demons. Always try to remember that the ‘reality’ we perceive at these times is a fiction, created by our mind when drugged with negativity.

Affect your vibrations

How do you feel when constantly surrounded by abusive people, unfairness and cruelty? I imagine that the answer is “miserable”. Always keep in mind that your feelings determine the energy (vibrations) you radiate. As soon as you start feeling dejected and apathetic, other people will sense your vibrations and treat you accordingly. I knew one talented young man who was always unfairly treated by his colleagues and peers. Their behaviour toward other people was completely different, however; something he was constantly aware of. Finally, he was fired with no explanation and a few days later his girlfriend left him. When I asked him why it happened his answer was simply, “Those people are stupid”. It was difficult to believe his argument that absolutely everybody around him was both foolish and blind, and didn’t see his amazing qualities and personality. That young man was, in fact, vibrating on a very aggressive and arrogant frequency, which people picked up on. It was for that reason that they distanced themselves from him, partly as a protective mechanism. Why was he aggressive? Probably because of his past fears and anxieties. He tried to hide his internal insecurities behind scorn and criticism, adopting a position of ‘attack is the best form of defence’.

The moral? You get exactly what you give.

Affect communicative skills

You cannot interact with others productively when vibrating, let’s say, on a frequency of fear or anger. Even if you mask your true feelings with a friendly smile and polite demeanour, people will sense your vibration anyway. Moreover, sugar-coated negativity always tastes even worse. Can you imagine a piece of rotten fish coated with the finest Swiss chocolate? Both start smelling awful, don’t they?

Hold you from achieving your goals

Summarising all of the above points, negativity holds you back from achieving your goals, rendering you unable to fully concentrate, express creativity, and properly interact with other people in a truly friendly and collaborative way. Negativity generates ever more negativity, leading to a vicious circle which can have a devastating impact on our quality of life.

By increasing your levels of self-awareness, and through perseverance, you can break out of that circle. Try starting today.

Tatiana Dmitrieva

How and why to meditate. Simple techniques to start your mindful journey

There are an abundance of meditative techniques out there, ranging from ancient Buddhist practices to the latest theories of mindfulness. At heart, they share the aim of preventing the meditator from becoming locked in compulsive thinking patterns, in large part by encouraging them to fully focus on ONE particular thing at a time. This could entail simply concentrating on the present moment, or contemplating a sacred Mandala, listening to mantras, or even (as was the case with me) having a kiteboarding lesson. You can use traditional authentic techniques or create your own way to meditate – whichever best works for you. There are no rules, and everything is possible and permissible.

Our minds constantly oscillate between the past and future, and we are rarely fully present at any given moment. Even when trying to do yoga, or to meditate, we often slip into involuntary thinking patterns. Meditation is about achieving a mental stillness, about calming the mind for a period of time and creating a specific mental space. We need that quiet space to unwind, heal and recover, and to be able to create or perceive new things.

Also read Kiteaboarding as conscious evolution. Another view

How to declutter your mind

How to cope with information overload

Best time

You can meditate whenever you feel you need it – sometimes just 10-15 minutes is sufficient. It’s widely believed, however, that the optimal time (the ‘sacred period’) to meditate is when you wake up or go to bed. Morning meditation is a perfect way to start your day in the right mode, but do not confuse it with planning your day. Try to completely avoid thinking during the meditation time, clearing your mind of distracting or unnecessary thoughts. Evening meditation is a great way to unwind after a hard day before you sleep. You can also practice short “time-in” whenever you feel you need it. I meditate like this while I’m on public transport, or even during my morning run. Evening workout in the gym could also be a good time.

How to start

The idea of spending between ten to thirty minutes without thinking may sound easy, but it takes practice to truly master. How, then, can this be achieved? You can start by focusing your attention on your body. Try to feel each part of your body separately: your legs, arms and other extremities. Then switch your attention to your breathing, or try to feel the energy which flows through your body. Try to go beyond the physical, following your stream of inner energy: Don’t be afraid, just trust the journey and go with the flow. At the end of the meditation think about those ‘greater’ goals in your life, such as being kind, loving, grateful, compassionate and so on. Everyone has his or her own set of personal goals.

Practicing giving-receiving and gratitude

My current goal, for example, is to learn how to receive love, help and goodwill, and to generally be grateful for everything that comes into – and leaves – my life.

Since I am naturally a giving person, I know how to love and how to help. However I have always struggled with receiving. Psychologists believe that those who have difficulty with receiving may have deep-rooted trust, acceptance and/or self-acceptance issues. When you only give and are not open to receiving, you initially become rapidly drained, and then start to appreciate other people less. Such an imbalance could be harmful to your relationships. People around you invariably feel that they are underappreciated, and it’s painful for them and for you. That’s why it’s important to be able to give and receive at the same time.

Take a moment to think about your life goals. Perhaps your past brings back painful memories and prevents you from truly opening your heart to show your true self and feelings. Or perhaps, conversely, you actually give too much, and don’t leave space for your relationships to grow and develop naturally. It’s a very personal journey and all of us have certain things to work on.

a very personal journey and all of us have certain things to work on.

Touch your soul

Try to feel, see and talk to your soul. This probably sounds weird, but try it anyway. Eckhart Tolle, the author of the bestseller The Power of Now, describes this meditation technique perfectly. Try to see, feel and fully focus on your ‘inner body’ (i.e. your soul). It can take time to become comfortable practicing this technique. When I tried it, I found it to be a very relaxing and mind-clearing experience. Advanced yoga and meditation practitioners can further extend this technique by switching the focus of their attention from observing the soul to watching how it’s connected to the Universe. Some practitioners are able to get incredible insights during such deep meditations. Try and share what you think.

Music as a key to the door

Some people believe that ‘authentic’ meditation should only be performed in silence. It is completely up to you. I practice both ways: Listening to sounds of nature may be the best way to replenish your stocks of energy. However, hectic urban life often doesn’t afford us the opportunity to escape to a remote beach or a rural forest for an hour or two. In this case music can act as a key to open the ‘sacred door’ to the soul. Try various things, and choose what works for you the best: authentic mantras, classical music or your favourite jazz band.

Breath of life

If you haven’t decided how to start yet – try breathing. It is the easiest technique. Just breathe deeply. Inhale – exhale – and then feel the natural pause before you inhale again. Try to concentrate on your breathing, feeling how your body rises and falls. Sense the smell and taste of the air. Next, try to feel how every inhaled breath fills your body with crystal-clear Universal energy and how, when you exhale, all your worries, anxieties and fears exit your body. Repeat this breathing cycle exercise until you start feeling relaxed and reenergized.

4 elements meditation

Another way to meditate is to connect with the four elements: water, fire, air, and earth…. Interact with them one after another, fully concentrating on all the bodily feelings you will have. Start off by meditating for 5-10 minutes and then gradually extend this time. Remember, all four elements have their own energy, which you can absorb if you are open enough.

The ancient Greeks believed that Air/Wind gives us mental strength and the ability to think clearly and lucidly; that’s why it’s highly recommended to spend some time outside daily. It is precisely because of this elemental quality that, when we’re planning to take a walk, we say things like: “I have to refresh my mind”.

Water gives us flexibility, the ability to transform, and teaches us how to be more compassionate, understanding and loving. It also removes those negative energies we accumulate on an average day. To connect with water is the easiest task: just drink some (possibly while repeating positive affirmations) or take a bath.

Fire is materialized energy itself. It is warming, protective and in the same time tempering. Just put your palm next to a candle and try to absorb its energy, letting it flow through your body.

Finally, earth grounds us and imparts a feeling of stability and wellbeing. If you have the chance to walk barefoot on the ground – feeling the earth beneath your feet – fantastic. Obviously it’s pretty difficult to do so in a town or city, so just walk barefoot at home and try to imagine how the energy of the earth flows through your body, filling it with a sense of stability.

Plants are the creatures of earth. Bring flowers into your household and they will keep you connected to the fourth element. It is sometimes enough to simply smell, touch or observe them from time to time.

Good luck

Tatiana Dmitrieva

Homemade Nutella spread

A while ago we discovered this homemade Nutella recipe. Unlike its shop counterpart, this Nutella chemicals and sugar free. The spread goes very well with rice crackers. Just remember to stop yourself on time.

Yield: 235g, prep time – 5 minutes , cooking time – 5 minutes, total time – 10 minutes

Macros

Total calories per 100g: about 620 kcal

Protein – about 15g

Carbs – about 5g

Fat – about 60g

Ingredients

170g organic hazelnut butter
2/3 tsp of liquid Stevia
1 scoop Chokolate whey protein
1/3 cup almond milk
65g sugar-free chocolate chips
1/4 tsp. vanilla extract
¼ tsp Himalayan salt (optional)

Cooking instructions:

Melt the chocolate chips over a double boiler to 40-45C.
Add melted chocolate, sweetener, protein powder, almond milk, vanilla extract & Himalayan salt to hazelnut butter and mix.
Blend until well incorporated. Transfer to an airtight container or clean jar and store at room temperature for everyday use for up to 2-3 weeks.

Enjoy!

Source: http://triedandtasty.com/three-ingredient-nutella/

Being an Empath. Top 10 Traits

The trademark of an empath is that they feel and absorb other people’s emotions and/or physical symptoms because of their high sensitivities. They filter the world through their intuition and have a difficult time intellectualizing their feelings.

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As a psychiatrist and empath myself, I know the challenges of being a highly sensitive person. When overwhelmed with the impact of stressful emotions, empaths can have panic attacks, depression, chronic fatigue, food, sex and drug binges, and many physical symptoms that defy traditional medical diagnosis.

But an empath doesn’t have to feel too much and be overloaded once they learn how to center themselves. The first step is to acknowledge that you are an empath. Here are the top 10 traits of an empath from Judith Orloff M.D. book on how to achieve emotional freedom. See if you can relate to them.

1. Empaths are highly sensitive
Empaths are naturally giving, spiritually open, and good listeners. If you want heart, empaths have got it. Through thick and thin, they’re there for you, world-class nurturers. But they can easily have their feelings hurt. Empaths are often told that they are “too sensitive” and need to toughen up.

2. Empaths absorb other people’s emotions
Empaths are highly attuned to other people’s moods, good and bad. They feel everything, sometimes to an extreme. They take on negativity such as anger or anxiety which is exhausting. If they are around peace and love, their bodies take these on and flourish.

3. Many empaths are introverted
Empaths become overwhelmed in crowds, which can amplify their empathy. They tend to be introverted and prefer one to one contact or small groups. Even if an empath is more extroverted they prefer limiting how much time they can be in a crowd or at a party.

absorbing-people-2

4. Empaths are highly intuitive
Empaths experience the world through their intuition. It is important for them to develop their intuition and listen to their gut feelings about people. This will help empaths find positive relationships and avoid energy vampires. Read How to Develop Your Intuition to learn more.

5. Empaths need alone time
As super-responders, being around people can drain an empath so they periodically need alone time to recharge their batteries. Even a brief escape prevents emotionally overload. Empaths like to take their own cars when they go places so they can leave when they please.

6. Empaths can become overwhelmed in intimate relationships
Too much togetherness can be difficult for an empath so they may avoid intimate relationships. Deep down they are afraid of being engulfed and losing their identity. For empaths to be at ease in a relationship, the traditional paradigm for being a couple must be re-defined. For strategies see my article Secrets for Sensitive People: Why Empaths Stay Lonely.

7. Empaths are targets for energy vampires
An empath’s sensitivity makes them particularly easy marks for energy vampires, whose fear or rage can sap their energy and peace of mind. Vampires do more than drain an empath’s physical energy. The especially dangerous ones such as narcissists (they lack empathy and are only concerned with themselves) can make them believe they’re unworthy and unlovable. Other vampires include The Victim, The Chronic Talker, The Drama Queen and more. To help you deal with the drainers in your life read 4 Strategies to Survive Emotional Vampires.

8. Empaths become replenished in nature
The busyness of ever day life can be too much for an empath. The natural world nourishes and restores them. It helps them to release their burdens and they take refuge in the presence of green wild things, the ocean or other bodies of water.

9. Empaths have highly tuned senses
An empath’s nerves can get frayed by noise, smells, or excessive talking.

10. Empaths have huge hearts but sometimes give too much
Empaths are big-hearted people and try to relieve the pain of others. A homeless person holding a cardboard sign, “I’m hungry” at a busy intersection; a hurt child; a distraught friend. It’s natural to want to reach out to them, ease their pain. But empaths don’t stop there. Instead, they take it on. Suddenly they’re the one feeling drained or upset when they felt fine before.

As an empath myself, I use many strategies to protect my sensitivities such as fierce time management, setting limits and boundaries with draining people, meditation to calm and center myself, and going out into nature. Being an empath is a gift in my life but I had to learn to take care of myself. Empaths have special needs. It’s important to honor yours and communicate them to loved ones.

Judith Orloff M.D.

Source:

https://www.psychologytoday.com/blog/emotional-freedom/201602/top-10-traits-empath

Kiteaboarding as conscious evolution. Another view

This is another view on kiteboarding as a conscious evolution. Another kiter and spiritual practitioner, another insight, but pretty similar feelings. Guess why? Yes, right: because when you are open to receive the Universe is open to give…

This is the second article of the series about kiteboarding. We are open for contributors.

One can have no smaller or greater mastery than mastery of oneself.

― Leonardo da Vinci

I give thanks for the vitalizing forces that come from deep within this body, that reside in the ‘dan tien’ as my mentor calls it.

Have you felt being so immersed in a activity that you ‘lose’ sense of time? Yet, felt being one hundred percent connected to every element, every breath, move and sound?

This is a state of Oneness or meditation: a dive into our most creative, playful, powerful self. And the more we practice, the easier it gets to go into ‘flow’.

Like a Samurai learning the art of the sword, the Yogi mastering the mat, the surfermerging with the wave, my journey is about finding oneness in kiteboarding, and everything else. I feel most disciplines use form / technique to prepare the body (vase) and the mind to receive the teachings and, as our progression deepens, the technical aspects can be integrated into the refined art of relaxation, contentment and ease (sthira & sukha in the yogic language).

With purposeful practice and feedback from our mentors, the sport becomes so engrained in our cells, that we can shift into a ‘No mind space’ and enter a state of unity.

I remember my first yoga training.. ‘Embodiment of yoga’ was the subject. I just couldn’t get it back then. Years later, there’s an integration happening from within that am stoked to share!

So today’s Recipe..

Get out there as much as you can. Go, go and go. Practice makes master
Kite in your joy and ecstasy, in sorrow, loss and everything in between. Celebrate you’re flying, and pray for the parts in you that are dying .
Meditate on loved ones, not so-loved ones, allow yourself go through your battles chanting, and dancing on water.
Don’t take yourself so seriously, we’re not that important
Rejoice with the simple act of riding with different conditions.
Be courageous

My prayer for us:

Lets become souls with Stamina, less selfies in ‘higher jumps and fancier tricks’ ( These come along as perks), but more about gathering our total focus, determination, and commitment to return to the ocean together as a collective

We can make Oneness happen. – The way of the wild warrior, the crazy/ creative/ wise soul living inside each one of us awaits to be freed !

May you expand our capacity to enjoy where we are, as we are, no matter what.

In the sun, rain and rainbows – we ride.

See you out there !

Denise

https://soulsonfireblog.wordpress.com/2016/05/09/blog-post-title/

Kiteboarding as a spiritual practice: Zen, mindfulness, universal rules of being

I first tried kiteboarding in May 2016, so I’m actually something of a novice at this sport. But being a beginner has its advantages: When you try something completely new, you’re fully focused on what you’re doing. You could say that you’re 100% present in the moment, and this heightened, intense state is precisely when all profound spiritual moments occur.

Every second, every breath, every tiny sensation that your body experiences becomes so much more spiritual. It’s not simply a matter of novelty, or the fact that you are locked in a state of deep concentration. Kiteboarding itself is all about life. The guidance for manipulating the kite brought to mind those universal truths and rules for life described in the Bible, Buddhist texts, the Kabbala, and many other spiritual books that I’ve read.

This topic merits a series of articles. While the topic of kiteboarding is in itself interesting, one of the central missions of this portal is to help you, the reader, to explore new things in life. This is not simply a matter of physical experience, but of spiritual development. ‘Being present’, a concept also explored elsewhere on this site, is a key to opening your mind – and soul – to the unknown, the unexpected and the wondrous.

To kick off this series, this brief article sums up a few of my ‘spiritual takeaways’ from my very first kiteboarding lessons.

When we’re confronted with the unexpected, whether a strong blast of wind or stress in life, we instinctively try to increase our level of control over the situation… It’s a completely normal mental reaction. To a degree, we’re all control freaks, but does fanatically trying to assert our authority over a situation actually help?

Kiteboarding taught me to let go: Allow the situation unfold, and observe before trying to change anything. The Universe will help you to accomplish you task, or at least will save you from broken arms, legs, ribs and heart….
No need to rush. You will achieve what you want to if you keep doing it, but do it slowly; one step and one breath at a time.
No matter what you planned, you will reach the right level when it’s meant to be. Not earlier, not later. My advice? Stay calm and keep doing what you’re doing.
Slow down all your movements, and decisions, but always be ahead of the kite in your mind. Substitute ‘kite’ for ‘project’, and you can see my point!
You can choose a direction, but you can’t predict how exactly the movement will be executed. The wind could change any time, and you have to be agile enough to respond to its capriciousness. In kiteboarding you have to be consciously present 100% of the time, and this is hugely important in other areas of life too. Fretting about uncertainty is both wasteful and dangerous. Save your energy for the moves you need to make, and don’t expend it on worrying. Learn to ‘go with the flow’, but gently steer yourself in the right general direction.
I was instructed not to over-tense my hands when steering the kite. Similarly, try not to over-think, worry too much, or micro-manage. These are all a waste of energy, and time.
The kite and wind will do everything for you, if you just stop fighting it. The lesson here is to work with the powerful forces that you encounter in life, rather than against them: Do this successfully, and you will fly.
Finally, when kiteboarding I had to be highly attentive to the other kiters’ around me. Likewise, when interacting with people in life or in business, try to coordinate, collaborate and communicate. Competition could easily kill both parties.

These are just a few life lessons that I drew from my first kiteboarding experience.

What do you think?