Self-Love

SELF-LOVE: Diary

Do you run a diary? I personally don’t but sometimes I just need to take a piece of paper and write all of my thought/feelings/problems down.
Try doing the same! Sit down in a quiet place, put some chill music on, light a candle, close your eyes, open your mind and start writing ✒.
You will feel so much better and so much lighter afterwards! 😊

Health

Healthy eating will make you happier

Do you know that healthy eating will make you feel lighter and actually happier? 🤗 The more „heavy”, unhealthy things you eat the more energy your organism need to burn it, which makes you feel heavy and tired 😴
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In 2016, researchers found that a diet with a high glycemic load may cause increased symptoms of depression and fatigue. A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks 🥤, cakes 🍰, white bread 🍞, and biscuits 🍪 . Vegetables 🥦, fruit 🍓, and whole grains 🥪 have a lower glycemic load.
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Healthy food will also make your mind work better 🧠 & will improve your memory especially if you eat healthy fats like Omega-3 which you can find in avocados 🥑, nuts 🥜 or fish 🐟.
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Light and nutritional meals will also improve your sleep 💤. If you eat a lot before going to bed or you eat something „heavy” your organism will spend the night digesting it instead of resting! 😟
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I don’t think I have to tell you that eating good nutritional meals will also improve your health 💪. Your stamina will get better, your immune system will be stronger, you will reduce cancer risk, prevent any heart attacks and/or strokes! You have no idea how important is to eat well in order to live long healthy life! 😉
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And most obvious reason – weight loss ⚖. Of course not everybody wants to lose weight but if you do eating healthy should be your 1st step! And once you do lose weight you’ll feel more confident, better with yourself, more willing to act and basically happier! 🤗
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There are so many reasons to eat healthy! 😊
If you lack ideas for healthy meals check out my „Healthy food” story highlights on ig! I share many healthy recipes in stories! 😋

Smiley Future

Smiley Future – Step 18

Do you know that willpower is a part of our intincts? 🤔 Last week we talked about „fight or flight” response and today we’re gonna talk about „pause-and-plan response” – my favourite 😉
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This mechanism stops an arousal in our body (the one we feel e.g. when seeing a cake 🤤) and increases the amount of the energy that goes into your mind 🧠. Prefrontal cortex, a part of our brain that is responsible for controlling impulses and planning, starts to work harder 💪. It shares an information with other parts of the mind: Launching self-control! Thanks to it we can take deep breath, stop with a hand on a bag of chips, think and…put it down 😉
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Now the good news – not only is self-control a strong instinct like „fight or flight” reaction but you can actually help launching it! 😊 There is an easy, free and accessible for everybody way to do it – the key is to learn to breathe properly. That’s right, breathe. 💨
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In order to improve your willpower slow down the rhythm of your breathing, do 4-6 breaths in a minute 🙏. Try to make each one last 10-15 seconds. But don’t hold your breath (it will only make you feel stressed!) but slowly make each inhale and exhale longer. It is easier to start with prolonging your exhale first. Make sure to exhale all out, this way it is easier to take deep breath in.
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It requires practicing so don’t get mad when you don’t get that rhythm right away. The more you practice the better! 😉
Next week: Empowering your willpower :::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Be positive!

These times will teach us a lot!

Not being able to plan anything now drives me crazy 😫 but those crazy times really can teach us A LOT! 😉
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Planning is my strenght 💪 Whenever I have a new dream to fulfill or new project I want to start working on I divide it into parts and plan it out throughout a week/month/year. Thanks to planning I know what step I need to make to be closer to reaching my goal. When I have everything planned I feel calm because I have it all under control, all „in order”. Now it’s all gone.
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We were supposed to go to Spain in April, obviously that didn’t happen but I’d still like to go ASAP. The question is when? 🤷🏼‍♀️ When will it be ok to travel? Who knows? Time will tell 🕰.
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But it’s not only about the travelling 🌍. Due to economic crisis that we’ll be dealing with right now we don’t know what we stand on financially 📉. Can I still go to Spain? Or should I keep all my savings as bad times might come – lower salary, maybe even losing a job? 🤷🏼‍♀️
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I wanted to focus on self-development this year. I wanted to do a photography course in the summer 📸 and go back to University in autumn to start doing another degree 👩‍🎓. It all costs though. Should I still do it?
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But let’s not panic ⚠️. These times are even more challenging than we all thought they’d be but they will teach us SO MUCH! 🤗
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I am sure we are all learning to appreciate what we have now. I might have tough times at work but I am still lucky to still be employed as so many people lost their jobs already 😞
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What’s more, we are learning to be more here & now, to focus on present and live one day at a time 🙏 as it is so hard to plan anything 😅. I am learning to stop planning far ahead and focus on present week and on what’s happening now.
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These times teach us to be always prepared for surprises, that you are never able to plan EVERYTHING out. They teach us to be patient 😇
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I am more than sure that we will come out of the lockdown wiser, stronger and more patient 💪. We just need to hold a bit longer. It will be all better soon! 😊

Self-Love

SELF-LOVE: Rose water

SELF-LOVE 🙏❤ Are you ready for another recipe for home-made natural cosmetic?
Let’s make rose water! 🌹
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Rose water is a cosmetic that is crucial in everyday make-up removal process. It is a perfect natural tonic that you can spray your face with after cleaning it 🧖‍♀️.
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If you combine it with glycerine it will work as setting spray – it will improve your make up, make it last longer and will reduce the feeling of powderiness.
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If you use it as tonic it will make your skin calm and will bring its pH balance 🤗
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Rose water is perfect for delicate skin, allergic skin…it will work on any skin really! 😉
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You’ll need:
🔹️250-300ml distilled water
🔹️rose patels (out of 3 big uncoloured roses) 🌹
🔹️10-20 drops of rose essential oil (optional)
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1. Wash petals, put them in a pot and pour distilled water over it
2. Heat the water – it should be hot but it shouldn’t boil!
3. Turn stove off, cover the pot and set it aside to cool
4. Strain the brewing, pour it into a small bottle (spray one would be best), optional add essential oil.
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To make the rose water last longer keep it in a fridge (for up to 2 months). Enjoy! 😘🌹

Smiley Future

Smiley Future – Step 17

Today’s step is a bit long but it is SO important in everyday life ⚠️
How big impact does stress have on willpower? In order to answer that question I’ll tell you about „fight 👊 or flight ✈ response”. It is a physiological reaction when seeing danger that’s been protectin people for centuries from deadly threats.
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How does it work? 🤷🏼‍♀️ Let’s say you’ve noticed a venomous snake on your path. A part of your brain called amygdala reacts instantly and it prepares your body to fight or run away. The secretion of stress hormones increases, liver releases fats and sugars giving organism energy, lungs start to work faster to oxygenate body, the blood circulation accelerates (that’s why heart start to beat so fast!) to deliver needed substances to all cells. Basically whole organism is mobilizing for you to have best shot to survive 💪. In order not to delay your reactions the activity of the prefrontal cortex, so the part of your brain that is responsible for controlling impuleses, decreases ⬇️
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What does it mean? Stress physically decreases your ability to self-control ⚠️
Brain still works in the same way as if you were standing in front of a venomous snake and it starts fight or flight reaction. E.g. when you see an annoying e-mail from your boss 😉. That’s why it is so important to learn to deal with stress!
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Task for today divides into 3 parts:
1. Try relaxation. Lie down or sit down in a comfortable position 🧘🏼‍♀️, close your eyes, take deep breath and let your body loose muscle by muscle 🙏.
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2. Answer those questions:
· What do you think about stress and its affect on your life?
· How do you rate your stress level?
· Do  you think of the stress that you experience as bad stress 👎or good stress 👍?
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3. Watch short Ted talk with Kelly McGonigal „How to make stress your friend” – so good! 😍
Next week: Improve your willpower by breathing :::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”