Health | thesofiamagazine

Want To Start Journaling?

by admin | Jan 28, 2022 | Asheville, Healing, Health, Positive Change

Here Are Practical Tips to Set You on Your Way

Journaling has many health benefits. It offers you an opportunity to express your thoughts, feelings, and ideas. Among other benefits, journaling helps to improve your memory and to heal you, both physically and psychologically.

Journaling can take many forms. One day you could make entries in a diary format. The next day you might draw or scribble. Then you could make a list of things for which you are thankful. All these activities are forms of journaling. The idea is to work through your emotions and record your feelings and insights. In the process, you reap physical and emotional benefits.

While there’s no right or wrong way to keep a journal, starting may be intimidating. Below are some pointers on how to start, what to expect, and how to keep journaling.

Create a writing routine

You could make it first thing in the morning or last thing in the evening. This will help you stay on track and incorporate journaling into your daily schedule. Ease yourself into journaling by keeping it simple at the beginning. Use your own style and do what feels right for you.

Write about anything

You could write about what inspires you, what bothers you, or what you enjoy. Use your journal as an outlet for releasing your emotions. You will find it easier to handle your fears, frustrations, joys, sadness, and
other emotions when you write them down.

Don’t be limited to writing, especially if you don’t enjoy writing. Draw, compose a song, or write a letter. It’s your space. Use it in your way. You might find online journaling prompts useful.

Have realistic expectations

In the beginning, don’t expect to unravel great insights into your emotions. This comes with time. Additionally, don’t expect journaling to solve all your problems. However, as you progressively get into the habit, you will learn more about yourself and how to handle your emotions.

Be judgment-free

Don’t censor yourself, don’t judge yourself or withhold self-compassion. Be free in your writing, and remember you’re writing for your eyes only. Be honest and authentic about your feelings. Express yourself creatively.

Maintaining the habit

Starting a journal is the easy part; maintaining the habit is harder. It takes self-discipline. If need be, look for help and coaching online to help you stick with the practice.

Below are some pointers to help you maintain the habit.

Start a gratitude list

Start a list of things for which you are grateful. Add to the list every day. It could be anything – you got out of bed today; you had a pleasant walk in the park. You can then expound on the list, giving details that help you to appreciate the positive things in your life. This should motivate you to write daily as you examine your feelings.

Write on a diary or calendar

Make your journal entries on a large desk calendar or a diary with large spaces. Write a sentence or a list every day. If you miss a day, it will be blank and this should motivate you to write daily.

Make a template

To nudge yourself to write, you could create a template that you use every day. Perhaps you could ask yourself a question like, “What did I do well today?” or “What made me happy today?” or “What can I do better tomorrow?” In time, you will get into the habit of writing with these questions at the back of your mind.

Final thoughts

Journaling helps to keep you in contact with your thoughts. It can improve your writing, and help you to keep a rein on your emotions. To reap the rewards, you need to be consistent and make entries daily. This means taking your journal with you everywhere you go.

Understanding the Risks of Vaginal Cancer

by admin | Dec 30, 2021 | Asheville, Health, Women, Women's Magazine

Many people have a natural reluctance to talk about gynecological issues, and that reticence can make those diseases even more dangerous and deadly. Vaginal cancer is a case in point. Many women are reluctant to discuss sensitive issues with their family doctors, and that can make the diagnosis and treatment of this serious illness that much more difficult.

Another thing that makes vaginal cancer so hard to diagnose is that it often causes no symptoms – at least in the early stages of the disease. As the tumors grow and spread, women may notice a variety of symptoms, and these signs should be brought to the attention of a doctor as soon as possible.

Some of the most common symptoms of vaginal cancer include unusual bleeding, particularly after sex or following the onset of menopause. Women may also notice a watery vaginal discharge or chronic pelvic pain. Other symptoms to watch out for include a lump or mass inside the vagina, constipation and painful urination. While these symptoms can be caused by a number of less serious conditions, they should always be brought to the attention of a medical professional.

While all women are at risk of vaginal cancer, advancing age and exposure to certain drugs can predispose certain women to the disease. Women over 60 are at higher risk for vaginal cancer, and those women should have regular pap smears and gynecological exams. Women who were exposed to the drug diethylstilbestrol, or DES, in utero are also at increased risk. DES was used throughout the 1950s to prevent miscarriages. An unfortunate side effect of this commonly used drug was an increase in the risk of vaginal cancer among women exposed to the agent before birth.

Exposure to HPV infections is another risk factor for not only vaginal cancer but cervical cancer as well. That is why it is so important for all women to have regular pap tests to look for signs of an HPV infection. A past history of cervical cancer can also increase the risk of developing vaginal cancer, so survivors need to be especially vigilant about their follow-up care.

Any woman who suspects she might have vaginal cancer should discuss those concerns with her doctor. An experienced doctor will be able to evaluate the symptoms and determine whether they are truly cause for concern. During that process, the doctor will perform a thorough physical exam and take a detailed medical history to help determine specific risk.

The doctor may also perform a thorough gynecological exam to look for lumps and other suspicious masses inside the vagina and throughout the lower abdomen. Women can also expect to undergo a pap test as part of the examination process. The doctor will then take the results of the pap test, along with the results of the physical exam, and use them to make a preliminary diagnosis. If cancer is suspected, the doctor may order a biopsy to confirm the diagnosis, followed by a course of treatment tailored to the stage of the disease and the individual patient.

Every woman is at risk from vaginal cancer, and it is up to every woman to look for signs and symptoms of this serious disease. If you suspect that you or someone you love may be suffering from vaginal cancer, the first step is to consult a doctor and undergo the examination that could save the life of you or your loved one.

Planting New Roots

by Laurie Richardone | Dec 29, 2021 | Asheville, Cooking, Food, Health, Women

“My roots were first Planted in the Borough of Brooklyn, in a tight knit Italian family. It was a household that revolved around food.”

Throughout the diverse paths my walk of life have taken, there has always been a thread that tied me to the kitchen. Food is a sacred practice inherited from all my ancestors. My roots.

However, my calling as a teacher of seasonal cooking, and wellness coach took root later in life. It came when I had all the necessary tools to step into the role of educator, chef, and coach.

We never know where life will take us, which is both exhilarating and unsettling. Planting new roots in whatever direction the heart leads us requires nurturing, passion, and patience. As I have
experienced, not all things take hold, nor are they meant to. One must trust in the process.

Do something because you want to, not because you are expecting a payoff.

I hold the belief that the universe will give it back to you, bearing all the fruits of your labor. The roots of education can be bitter, but the fruit is sweet.

My vocation as a teacher of seasonal cooking unfolded naturally, at just the right time. Now, I get to guide my clients in creating healthy delicious food that suits their needs and lifestyle.

Furthermore, we now have an understanding that food is about much more than deliciousness.

For example: getting the majority of ingredients at your local farmers market, which in turn promotes connection and support, giving strength to our tribe.

What better way to connect than with food, and an extra portion of love.

Even so, It’s not just about breaking bread together, but making bread together, and sharing our stories,
our roots, and laying down some new ones.

What better place than around the table.

To your good health…

A seasonal healthy treat for the table ~ If you are a curious cook, join me on my Podcast

~ A taste for All Seasons ~

It is a cooking, cultural, and inspirational way for us to explore the world of food. And… as always, l will share a seasonal recipe, cooking tips, and kitchen essentials that will make your life easier in the kitchen.

You can now listen to all the shows, @ laurierichardone.com/podcast or on Spotify, Apple Podcast, and Google Podcast.

We talk to local farmers, where you can learn how to cook your way through the seasons. This Podcast is in conjunction with WPVM FM 103.7 in Asheville, NC.

Laurie Richardone is a seasonal gluten free chef and certified health coach.

To work with Laurie, visit LaurieRichardone.com

8 Best Cardio Exercises For Losing Weight

by admin | Dec 29, 2021 | Asheville, Exercise, Health, Weight loss

If you’re looking to shed some fat, tone up, and improve your overall health and fitness, then you should be using the best cardio exercises for losing weight. While all forms of physical activity can help you break a sweat and lose weight, some are particularly effective when it comes to burning calories even in a short workout.

Even if you’re not looking to lose weight, these exercises can help you with all kinds of fitness goals, whether you’re trying to boost your energy levels or get in peak shape to compete in a sport. What’s more, there’s a suitable exercise for everyone, so whether you enjoy working out at home, at the gym, or out in nature, there’s a perfect cardio workout for you. Here are 8 of the best cardio exercises for losing weight and improving your fitness.

Running

Running is by far one of the best exercises for losing weight and boosting your fitness. Even a quick 20-minute run can help you burn hundreds of calories while enhancing your cardiovascular health and helping to tone up your thighs and calves.

The best thing about running is that you can adapt your running workouts to suit you. Those who enjoy exercising indoors can run on a treadmill whereas those who enjoy the great outdoors can run around local parks and trails. You can also go for a high-intensity run by alternating between sprinting or jogging or simply run at a moderate pace for a longer time.

Swimming

Swimming is another one of the best cardio exercises overall. You get to use your entire body, helping you tone up your legs, arms, and core while also burning plenty of calories. Plus, even on a hot day, a swim in the pool can help you feel cool and refreshed while you work out.

Of course, you’ll need access to a pool. You might be able to find a free public pool in your area or you might need to pay for a membership to your local leisure center. Either way, swimming for around 20 to 30 minutes a few times a week will help you get in excellent shape.

Jump Rope

Jump rope is often underrated as far as cardio exercises go. Many people prefer to run, cycle, or swim, but a 10-minute high-intensity jump rope workout is just as effective as 30 minutes of jogging.

Another perk of jump rope is that you can do it pretty much anywhere. All you need to buy is a jump rope and you can perform your workouts in your garden, in your front yard, or even at the local park. Within 10 minutes, you’ll feel the burn and it’ll also help you build your calf muscles.

Cycling

Cycling is another top-notch cardio workout that you can perform indoors or outdoors. There are plenty of affordable exercise bikes on the market and you can also find plenty in the gym. However, some people will find it more rewarding to cycle around parks and trails to enjoy nature while they burn calories.

Much like running, you can cycle at whichever pace suits you. To burn calories and boost your metabolism quickly you could do a 20-minute high-intensity cycling workout with bursts of sprinting. Alternatively, you could go on a long, moderately-paced bike ride around the neighborhood for a relaxing yet rewarding workout.

Dancing

If you want to burn calories without even feeling like you’re working out, dancing is a great option. Dancing isn’t just an excellent cardio exercise, but it’s also an incredibly fun activity that allows you to let loose and get your whole body involved.

For a quick home workout, you might want to look up dance routines on YouTube and practice them in your bedroom. Alternatively, you might want to take a dance class at your local gym to burn hundreds of calories while having fun and meeting new people.

Circuit Training

Circuit training is a type of training that involves performing a circuit of simple yet effective exercises. For instance, you might do a minute of bodyweight squats followed by a minute of star jumps, push-ups, mountain climbers, crunches, and lunges, before performing the same circuit of exercises again.

One of the best things about circuit training is that you can involve various exercises that help you build muscle while simultaneously burning calories. You can even get a full-body workout by involving upper-body and lower-body exercises. You can find plenty of cardio circuits on YouTube if you’re not sure where to start.

Rowing

Rowing is another one of the best cardio exercises that will give your whole body a workout. While taking a rowboat on the river isn’t a practical option for most people, practically every gym will have plenty of rowing machines for you to use. You can even buy a rowing machine for your home.

Even a 20-minute high-intensity rowing workout can help you burn 300 calories or more. However, you might want to go at a slower pace while you listen to music or a podcast. Not only will you burn fat, but you’ll also build your biceps, back, and legs while you row.

Stair Climbing

Stair climbing is another popular exercise for those who want to burn calories and get in shape. While you could run up and down the stairs in your apartment building, it’s much better to use a stair climbing machine at the gym, especially as these machines allow you to adjust the speed and intensity of your workout.

You’ll feel the burn quickly when you perform a climbing workout. Not only will you feel yourself sweating off the calories, but you’ll also give your leg muscles an excellent workout. This makes it one of the best cardio workouts for burning fat while also toning your legs.

Conclusion

If you’re looking to lose weight, these amazing cardio exercises are perfect for burning calories. Not only that, but they’ll also help you tone your muscles, improve your heart health, and enhance your overall fitness levels. Find one that works well for you and stick to it. Within a few weeks, you’ll already notice a positive change in the way your body looks and feels.

Relax and Pamper Yourself with Lavender Essential Oil

by admin | Nov 29, 2021 | Asheville, Healing, Health, Massage, Women

Lavender is one of the most versatile essential oils. Besides its pleasant scent, it is beneficial for health and beauty. If a day at the spa is not in your schedule or your budget, pamper yourself at home with lavender essential oil. Here are a few ways to pamper yourself from head to toe.

Hair

Treat your hair to deep conditioning with lavender essential oil. Add 6 to 8 drops of lavender essential oil to 2 teaspoons of carrier oil such as olive or coconut. Essential oils are concentrated and potent. It is important to dilute them with a carrier oil before use. Once you have the mixture, apply it to your hair and massage it into the scalp. You can comb it through to ensure even distribution. Leave it on for 30 minutes, then shampoo and condition as usual. Lavender oil can help repair damaged hair, leaving it soft, shiny, and pleasantly fragrant. It helps prevent dandruff too. You can also add a few drops of lavender essential oil to your shampoo and conditioner to make it part of your regular hair care routine.

Cleanse and Tone Your Face

Lavender essential oil cleanses and tones, leaving skin feeling fresh. It locks in moisture, making it a good moisturizer for dry skin. Regular use of lavender oil reduces the appearance of fine lines, wrinkles, and scars. You can make a facial cleanser by applying 3 to 5 drops of lavender essential oil with a teaspoon of olive oil. Massage it into your face and neck for a minute or two. Use a warm washcloth to remove any excess. Pat your face dry with a towel.

Soothe Your Feet

Our hard-working feet often get neglected. However, they could use some pampering too. Not only can lavender essential oil soothe tired feet, but it also contains antifungal properties that can treat athletes’ feet and toenail fungus. All you need for a relaxing foot bath is a container big enough to soak your feet comfortably. Fill it with warm water, and add 6 to 8 drops of lavender essential oil. You can also add a 1/2 cup of Epsom salts to relieve sore, achy feet. Soak your feet for approximately 20 minutes.

De-Stress Your Body and Mind

If you’ve had a hard day at work and your nerves are frazzled, wash away the anxiety with a lavender bath. It can help to relax stiff muscles and alleviate the pain of a tension headache. Lavender also helps relax your mind and body so that you can sleep more soundly. To prepare your lavender bath, fill the tub with warm water. Mix 8 to 10 drops of lavender essential oil with 1 ounce of coconut oil. Then add 8 to 10 drops of the mixture to your bath. Soak in your lavender bath until you feel relaxed. Now that you’ve pampered yourself from head to toe with lavender, you can sleep soundly and peacefully.

Caution

Essential oils are potent extracts that can be potentially dangerous. Never take essential oils internally. Never apply essential oils directly to the skin since irritation may occur. Always dilute essential oils with a carrier oil before applying. Although lavender essential oil is considered safe, skin irritation may occur in people who are allergic. Lavender may interact with sedative medications since it can cause drowsiness. Always consult your physician before using essential oils.

Look On The Bright Side

by admin | Jul 27, 2021 | Asheville, Health, Lifestyle

Pessimism can hold you back in life. After all, if you always assume that the worst will happen, you will always stay on the safe side. But taking risks is what life is all about. If you didn’t take any risks at all, you would never date anyone in case things didn’t work out. You wouldn’t change jobs because you might not be able to handle the new role.

Some people believe that they are natural-born pessimists. But if that were true, you would never have enjoyed the carefree and hope-filled childhood that you likely remember. So, if you want to regain that youthful optimism, read on. Here are some tips to help you become more of an optimist.

Learn from Past Mistakes

Past experiences shape a person’s attitude to life. So, if you have experienced disappointments or hardships, then it is only natural that you might have a more negative view of your future. However, you cannot change the past, so there is no point in dwelling on past events. Instead, learn from your mistakes and failures and recognize that you did eventually come through the bad times.

See the Good as Well as the Bad

If it is past events that have made you a pessimist, then it is likely that you are only focusing on the negative aspects of events. For example, you are only thinking about the pain that a breakup caused, and you are ignoring the good times that you had with your ex-partner. So, every time a negative thought comes into your head, try replacing it with a positive image of something good that came out of that situation.

Keep Things in Perspective

People who are pessimists are incredibly good at catastrophizing. If a pessimist has a bad day at work, for example, they will start thinking about losing their job. Next, they will imagine themselves being homeless and destitute and never being able to find a job again. When you feel yourself beginning to make a mountain out of a molehill, try to get things back into perspective. Don’t think about the worst possible outcomes; try to weigh up the situation logically and think about the most likely outcome.

Remind Yourself of All the Disasters that Never Happened

If you look back at all the times you thought the worst would happen, you will likely find that the disaster you feared never materialized. Indeed, if you did lose your job, you probably got a new job reasonably quickly. And, what’s more, you likely get paid more now, and the role is more enjoyable. So, when you find yourself in a negative thinking spiral, just remind your pessimistic self about how many times you have been wrong before!

Stay in the Present

Instead of letting your negative imagination run wild, try to focus on what is happening around you right now. While you are thinking about the bad things that might occur, you are missing out on all the beautiful things that are happening right now.

Talk Yourself Out of Pessimism

If you had a friend who was going through a tough time, you would try to help them through it and give them some encouraging words of advice. You certainly wouldn’t tell a friend that their current woes are only the beginning, and it’s going to get a lot worse from here! So, try to be kind to yourself, too. Instead of talking yourself down all the time, try giving yourself the same kind of upbeat advice that you provide for a friend who was worried about something.

Think Longer Term

If pessimism has become an ingrained way of thinking for you, then you probably assume the worst of every situation. If you want to go out for a walk, you will believe that it will rain. You may think you will make a fool of yourself if you go to a party. You may be right, but five years from now, you won’t even remember that you got soaking wet, and you will laugh along with everyone else about the time that you spilled red wine down your shirt at a party. So, try to remember that, even if embarrassing or painful events do occur in your life, they won’t last forever.

Make a Daily Gratitude List

Start each day by making a list of six things that you are grateful to have. Making a gratitude list will set you up for the rest of the day with some positive thoughts. Becoming an optimistic person is not all about changing who you are; it is about changing how you look at the world. So, when you start focusing on the good things in your life, it will help you realize that positive things do happen to you.

Tell Yourself That You Are Optimistic

If you walk out of your front door every day, convinced that you are a pessimist, guess what? You will spend the rest of the day believing that you are a pessimist! No label describes who you are, because you are an individual, and, like everyone else, you will have some good fortune and some bad.

Spend Time With Optimists

People tend to gravitate toward like-minded individuals. So, if you take a negative view of life, then it is likely that you have friends who do the same. Try to widen your circle of friends to include some more update optimists, because enthusiasm and optimism are catching on! If you spend too much time with pessimists, you will all convince each other that things are even worse than you imagined!

Conclusion

Of course, the above tips are not going to transform you into an eternal optimist overnight. Hopefully, though, these ideas will give you a starting point. The most crucial decision that you must make is to decide that you want to change your perspective on life to a more positive one.

“Reality is created by the mind, we can change our reality by changing our mind.” -Plato

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