Mood-Boosting Smoothie

Ingredients

  • 1 cup strawberries
  • 1/2 – 1 cup fresh spinach
  • 1 tablespoon chia seeds
  • 1 tablespoon sunflower seeds
  • 1 tablespoon cacao
  • 1 ripe banana
  • 1 cup coconut milk
  • 1/2 cup water

Preparation

Blend all ingredients in a high-speed blender. For best results, choose full-fat coconut milk. Enjoy!

Source : https://theheartysoul.com/green-smoothie-recipe-to-boost-serotonin-levels-and-control-mood-swings/

Recipe of the Month

Lemon Blueberry Pancakes

Serves 4

1/2 cup buckwheat flour
1/2 cup all–purpose flour
1 tsp baking powder
1 tablespoons sugar
1 tsp salt
1/4 cup unsalted butter, melted
1 cup buttermilk
2 eggs
zest from one lemon
1 teaspoon vanilla extract
2–3 cups blueberries (if using frozen, just make sure to thaw before using)

In a large bowl, whisk together the buttermilk, eggs, butter and vanilla. Set aside. In a smaller bowl, stir together all the dry ingredients. Pour the dry into the wet, mixing until just combined. Let sit for about five minutes. Meanwhile, put a large pan on the cooker on medium heat. When hot and sizzling, grease the pan, and put about 1/4 cup of batter for each pancake. Carefully place blueberries into pancakes at this point, pressing them into the batter. Cook until bubbles are formed, flip and cook about 1 minute more. Keep warm in a 200°F oven until ready to serve.

Serve with plenty of maple syrup, extra blueberries and a cup of strong coffee.

* Note: To make these pancakes gluten-free, substitute with Gluten-Free Flour or if you really love buckwheat flavor, just increase the buckwheat flour to 1 cup and omit the all-purpose flour altogether.

Mindfulness with Emma Tubmen

We have a lot of interest for our new mindfulness classes with Emma and we try to figure out what works the best for everyone: Fridays morning, Week-ends, evenings ?

So if you are interested, please simply enter this doodle to let us know and we will get In touch:

https://doodle.com/poll/bb5as5dutfsng8bn

 

What is Mindfulness ?

Mindfulness is the psychological process of bringing one’s attention to experiences occurring in the present moment,which can be developed through the practice of meditation and other training.The term “mindfulness” is a translation of the Paliterm sati, which is a significant element of Buddhist traditions. In Buddhist teachings, mindfulness is utilized to develop self-knowledge and wisdom that gradually lead to what is described as enlightenment or the complete freedom from suffering. (Source : wikipedia)

Turmeric May Boost Memory and Uplift Mood: 5 Reasons To Have Turmeric Everyday

A storehouse of health benefits, consuming turmeric daily may also boost your memory and uplift your mood, says a new study.

Source ;NDTV Food Desk | January, 2018

Turmeric or haldi holds immense importance in Indian households. Turmeric has been an intrinsic part of our lives beyond kitchens too. It is prized in Ayurveda for its health, antiseptic, medicinal and beauty benefits. A storehouse of health benefits, consuming turmeric daily may also boost your memory and uplift your mood, says a new study.

Curcumin, the principal curcuminoid of turmeric, has been previously been shown to have anti-inflammatory and antioxidant properties.

Experts have also suggested that one of the possible reasons why senior citizens in India have lower incidences of Alzheimer’s disease performance is because of their regular intake of curcumin in turmeric. Their overall cognitive performance is relatively better too.

“Exactly how curcumin exerts its effects is not certain, but it may be due to its ability to reduce brain inflammation, which has been linked to both Alzheimer’s disease and major depression,” said Gary Small, from the University of California, Los Angeles in the US.

The study, published in the American Journal of Geriatric Psychiatry, examined 40 adults between the ages of 50 and 90 years who had mild memory complaints.

For the study, they were randomly assigned to receive either a placebo or 90 milligrammes of curcumin twice daily for 18 months.

The subjects were given standardised cognitive assessments at the start of the study and at six month intervals. The curcumin levels in the blood were monitored at the start of the study and after 18 months.

Thirty of the volunteers underwent positron emission tomography, or PET scans, to determine the levels of amyloid and tau in their brains at the start of the study and after 18 months.

The findings revealed that people who took curcumin experienced significant improvements in their memory and attention abilities, while the subjects who received placebo did not, Small said.

People taking curcumin improved by 28 per cent over the 18 months in their memory tests. There were mild improvements in mood for people taking curcumin. The PET scans of their brain showed significantly less amyloid and tau signals in the amygdala and hypothalamus than those who took placebos.The amygdala and hypothalamus are regions of the brain that control several memory and emotional functions.

“These results suggest that taking this relatively safe form of curcumin could provide meaningful cognitive benefits over the years,” said Small.

Haldi doodh or Turmeric milk is renowned as an age old remedy to to battle infections and strengthen Immunity. Ayurvedic expert Dr. Ashutosh Gautam, suggests five reasons to have the golden drink daily.

  1. Having haldi doodh at night is anyway beneficial for health and it induces good sleep. When teamed with turmeric, it also acts as an anti-ageing tonic.
  2. Turmeric milk fastens the recovery from an injury. Most people drink haldi doodh after a physical trauma, sickness or surgery to speed up the healing.
  3. Turmeric has antiseptic, anti-inflammatory properties, anti-microbial, anti-allergic properties.
  4. Having turmeric milk is also beneficial in treating joint and bone issues including arthritis and rheumatoid arthritis.
  5. It also helps with fighting skin infections, disorders and allergies.

(With Inputs PTI)

Our favourites supplements at Make Me Feel :

SOLGAR : Full Spectrum Curcumin

Why it is good :

This form has 185x greater bioavailability than standard curcumin compare to standard Curcumin extract.

Meaning better and faster absorption and more readily availability.

Shop HERE

 

BETTERYOU : Turmeric daily oral spray

Thanks to its a revolutionary formulation each spray gives 1,300mg equivalent turmeric root per dose and the absorption is improved by bypassing the digestive syste.

It is so convenient to carry it and get the benefit of this extraordinary plant on the go.

Shop HERE

 

Aromatherapy with Marie Lardy: Dealing with emotions

Positive or negative, we live with our emotions and feelings every single day. This is part of the body’s reaction and it is essential. It shows that we are simply alive. Ignoring your emotions or suppressing them is acting like a robot, lifeless.

Being attentive to your emotion is getting to know yourself better, and allows you to react positively. However, when emotions are becoming toxic, they can hold you back and shut the body down. When this toxic feeling is overproduced, not only the mind but the body itself will be impacted, with low energy and possible diseases. This is an uncontrolled vicious circle. To get positive emotions back, mind and body need to be well nourished.

Among the different factors that have to be well balanced in the body for a better mental health, there are the neurotransmitters. For instance, serotonin is calming and helps regain a good sleep. Our good mood is extremely linked with serotonin. Feeling better with no toxic emotions, depends on supplements, a nutrition targeting a liver detox, and avoiding medicines, if possible.

In a more holistic approach, some essential oils are highly qualified as antidepressants, emotionally healing, cleansing and boosting the immune system. Combined with massage, traditional Chinese medicine, or other techniques, they are precious and valuable.

Comforting Blend with toxic emotions:

This blend is helpful against fear emotions. It regulates and calms nervous down.

– Rose Otto (rosa damascena): 2 drops (Rose is a precious oil, antidepressant, detoxifying, for emotional exhaustion).

– Ylang-Ylang (Cananga odorata): 1 drop (Ylang-Ylang is antidepressant and hypotensive. It relaxes the nervous system. It interacts with fear, shock, irritability).

– Frankincense (Boswellia thurifera): 4 drops (Frankincense is antitoxic, immune stimulant, mentally rejuvenating and comforting).

– Mandarin (Citrus reticulata) 7 drops (Mandarin is relaxant, tranquiliser and sedative).

– Carrier oil:

  • For an adult: 8 to 10 drops of the mixed oils in 10 ml of base oil (almond, jojoba…)
  • For a child (over 3 yrs): 4 to 5 drops of the mixed oils in 10 ml of base oil (almond, jojoba…)
  • For a baby (over 3 months): seek an aromatherapist for advice

Apply locally on the wrist, the solar plexus or under the feet.

If you want to know more about aromatherapy, feel free to contact our aromatherapist Marie LARDY

 

AromaBio- Marie LARDY

aromabio88@gmail.com

http://aromabio.weebly.com

https://www.facebook.com/aromabio88

Mobile : 075 0830 1377

Can you really eat yourself happier?

The latest way to lift your spirits isn’t drugs, but by chomping on foods which release the feel good hormone serotonin.

Meeting deadlines. calming toddler, tantrums, paying increasing bills stressful situations are piling up in your life…if you feel like you are a hamster in an ever-shrinking wheel….

What to do???

Reaching for the nearest wine bottle/chocolate bar/bag of crisps/bottle of tranquilisers/packet of cigarettes….will only make you feel better short term before you sink back to reality ….   and feel….not great!

Maybe you need to eradicate imbalance in the body by adopting a healthy diet, which will naturally boost serotonin levels?

With these at their optimum, you feel joyful, energised and more able to cope with life’s daily challenges…

The importance of serotonin to our mental wellbeing is widely underestimated.

I have noticed a huge increase in the number of women in their 30 and 40 with slight depression… some are prescribed Prozac and were looking for a more natural and effective solution. The drugs still have their place, but that so much can be done as a dietary level.

 

The science bit!

The latest scientific research on serotonin is based around the work receptors- molecules of protein- to which serotonin may attach, causing a physiological response. We know that two particular receptors (5HT1A and B) play a role in causing anxiety, depression, aggressive behaviour, impulse control and food craving.

 

But what exactly is serotonin and how can you tell if you are deficient.

It’s a chemical produced in the human body that’s found in a wide variety of tissues, particularly the lining of the digestive tract, where it inhibits acid secretion and stimulates muscles in the intestinal wall, adding digestion. It also acts as a neurotransmitter, helping to send messages to the brain to control states of consciousness and mood.

Optimum levels of serotonin lift moods, promote relaxation and leave us feeling satisfied and restful. On the other hand, depression, OCD, PMS and some eating disorders are all associated with depleted levels of serotonin.

Cravings for food rich in simple carbs, like bread/pasta or sweets, are an attempt by your body to quickly raise serotonin levels, so this is a real sign that you are deficient. It is often thought of as our “happy hormone,” especially because its production increases when we’re exposed to natural sunlight. And let’s face it, after months of being stuck indoors, most of us are battling low serotonin levels.

Eating this type of food also perpetuates the cycle of bingeing, as altered serotonin concentration causes difficulties in impulse control. That explain why you can’t never stick to a diet…

To feel better, you need to choose foods that high in tryptophan – an amino acid which aids the production of serotonin in your body.

(turkey, chicken, eggs, fish and shellfish, salmon ,nuts and seeds, pineapple, tomatoes, beets, oat, kiwis, plums, bananas, chickpeas}

  • Never skip breakfast, as it causes blood sugar levels to plummet and unbalances all your body’s chemicals, including serotonin
  • Sock up with food like mung beans, rye bread, shellfish and millet, all of which are serotonin boosting foods due to the high level of tryptophan
  • Keep meals simple to help the digestion, and therefore stimulate
  • Calm your brain with a B vitamin
    I recommend that my patients keep a B-complex at their desk during times of stress. High total intakes of vitamins B6 and B12 are associated with a lower risk of depressive symptoms over time in community-residing older adults,Vitamin B6 in particular supports the production of serotonin in the brain.
  • Get plenty of Exercise– Researchers have found that exercise boosts serotonin. Even gentle exercise like walking and rebounding can boost your immunity and mood.
  • Get massages and other forms of body work– We’ve heard about the healing power of touch, but now research backs it up! it increases serotonin by 28% and decreases cortisol (the stress hormone) by 31%.
  • Have fun in the sun– Early morning sunlight is more intense and this can boost your body’s production of melatonin in the evening. Serotonin converts to melatonin for a great night’s sleep. Getting outside for a 20-minute walk in the early morning sunlight can boost your mood and improve your sleep!
  • Reduce Stress– prolonged physical or emotional stress produce adrenaline and cortisol, which interfere with serotonin. It’s very common in today’s modern world to try to fit an overwhelming amount of work and errands into a day or week. This creates chronic stress. Shifting your lifestyle and adding more relaxation into your week can make a huge difference.
  • Eliminate sugar (or at least drastically reduce sugar)– If you have low serotonin, you may have intense cravings for sugar. This is your body’s way of trying to increase serotonin because eating sugar produces insulin, which helps tryptophan go into your brain. However, too much sugar can eventually cause addiction to sugarinsulin resistance, hypoglycemia and type 2 diabetes. Instead, satisfy your sweet tooth in a healthy way (don’t feed your candida ) it will benefit your health!
  • Serotonin supplements like specific amino acids, vitamins, minerals and herbs increase serotonin levels, helping depression and other brain-related disorders. (At Make Me Feel we can give you all the help you need)
  • Natural supplements such as saffron, 5-HTP, Vitamins B6 and B12, and Folate can help to support healthy serotonin levels.

Your Vitamin D

Vitamin D—which we synthesize from UVB exposure—allows the conversion of tryptophan into serotonin.

I recommend getting most of your vitamin D from the sun. It’s better regulated that way, and you get the added benefit of lots of natural light. If you need or want to supplement (probably a good idea for most people during the colder seasons when sun exposure is low), look for a high potency formula.

  • MEDITATE

If you haven’t jumped on the meditation bandwagon by now, you clearly haven’t read up on all of its benefits. regular meditation can lower your blood pressure and boost your serotonin levels, 30 minutes is all it takes to help improve symptoms of depression.

 

Test

Tryptophan is an essential amino acid required for the production of the neurotransmitter serotonin. 5-hydroxytryptophan (5-HTP) is an intermediate amino acid derivative in this process. Acting as a neurotransmitter, serotonin controls functions relating to mood, behavior, appetite, and sleep. The compound 5–hydroxyindoleacetate (5–HIA) is

measured in urine as a marker of serotonin metabolism. When this compound is elevated, it indicates higher than normal turnover of serotonin with potential depletion of tryptophan as

a result. Low levels of 5-HIA may indicate inadequate production of serotonin. 5-HTP can be used as a dietary supplement to increase production of serotonin as therapy for individuals who are depressed, have sleep problems, or chronic pain such as fibromyalgia. Serotonin re-uptake inhibitors (Prozac, Zoloft, etc.) often lead to elevated 5 HIA.

Marine’s essentials for a perfect SKI week

A Lip balm with SPF

 

On top of a good lip protector and moisturizer for your dry lips due to cold and wind, I strongly suggest you use a 50 SPF protection as the UVs are one of the main factor for activating the virus of cold Sore !

 

A barrier hand cream

No need to explain that hands are in high need of nutrition and protection during a snow vacation.

A great barrier one will prevent cracks and help repairing damages.

Shop here

 

 

A Strong Photoprotector

Due to the reverberation of the sun on the snow, you must wear a 50 + SPF sun protector. I am sure we all know someone with a not that hilarious red face burn.

Shop here

 

 

A Stick to carry

No space, no bag, hey no excuses! You just need pockets to protect your skin.

This one is absolutely brilliant to carry on everywhere for little ones and even grown up !

Shop here

 

 

Good soothing and moisturising cream for thirsty skin

In the evening, after a great day spent outside, I suggest to use a serum to hydrated the skin which is most of the time completely dehydrated. A serum will help your night cream to work even better. And of course always after a good cleansing !

Shop here

 

 

Miracle Magnesium spray for a faster recovery after skiing

Stiff muscles? a classic isn’t it ?

On top of drinking as much as you can (water hey!) , use a magnesium oil : a life changer, guarantee !

Shop here

 

 

And a Mask for a pampering afternoon

And to finish, my personal recommendation for a bit of pampering :

Perfect to drop in your toiletries bag and get at least a 15 mins of me Time.

Shop now

 

 

 

February Offer: Stop Smoking with Hypnotherapy

Hypno stop smoking offer with Jenny Colin

Clinical Hypnotherapist (PG Cert, MPA, MA (Oxon), BSCH)

Stop Smoking for 2018!

Break your smoking habit and give yourself a fresh and healthy start to the New Year with Jenny Colin, our Clinical Hypnotherapist.

Hypnotherapy is a well-known way of stopping smoking and other unwanted or unhealthy habits that are carried out on ‘auto-pilot’. It focuses on changing old, entrenched and ritualistic patterns of behaviour and thinking at a subconscious level, and gives you control back.

Hypnotherapy is a very creative and flexible form of therapy and aims to help clients to break habits and resolve problems in a relaxed and resourceful state of mind. It is particularly effective when combined with techniques from Cognitive-Behavioural Therapy (CBT) and Neuro-Linguistic Programming (NLP) that also target the underlying conscious and subconscious beliefs that are associated with smoking and that help to maintain a social or psychological dependency on cigarettes or e-cigarettes.

Jenny follows a cross-disciplinary approach and works with you to mentally transform you into a healthy non-smoker, as well as giving you effective techniques to relax and reduce stress.

Although it does vary from person to person, most people will quit smoking after one or two sessions.

Book in for a 50 minute Stop Smoking session at a reduced price of £35 during February.

New at Make Me Feel

Discover the selection of three new brands available at Make me feel for little ones : Sorry for being so Frenchy 😉

Sophie la Girafe

I don’t know any French NewBorn who didn’t get his Friend Sophie, honestly ! Meet the story of this French Icon.

Once upon a time…

…the simple story of a giraffe born on the 25th May 1961, Saint Sophie’s Day

In those days, the only animal toys available were farm animals or pet figures…

That is why one day in France a certain Monsieur Rampeau, who was an expert in transforming the sap from the hevea tree using the rotational moulding of rubber as a toy-making concept, came up with the idea of designing a giraffe. Such an exotic wildlife figure would be a first on the market, and its size and shape would be ideal for a baby’s small hands to grasp.

Sophie la girafe®, who looked exactly the same then as she does today, went into production on Thursday 25th May, hence her name.

She was an immediate success. Young mothers immediately recognised that she was a must for their children…When the first signs of teething appear, Sophie the Giraffe helps babies stop crying!
 
By simple word of mouth, the little giraffe’s fame spread. From then on in Europe, generation upon generations of children were to love hearing Sophie squeak whenever they pressed her tummy or head!

VULLI, a company based in Rumilly in the Haute-Savoie region of France has continued to keep the highly guarded secret of how this wonder toy is made.

To this day, Sophie the Giraffe is still “traditionally” produced, a process that involves more than 14 manual operations.

Made from 100% natural rubber derived from the sap of the Hevea tree, Sophie’s flexible, renewable, natural materials and non-toxic paint mean she is a safe and natural teething toy for your little one.

Shop here :

 

 

Nailmatic for Kids

I will not pretend that I am not crazy about this so is my daughter !

Because kids always want to copy the grown-ups, especially when it comes to fashion, nailmatic has invented the ideal way to play dress up. With super gentle formulas, colouring-book packaging and bright colours, nailmatic has turned nail polish into child’s play.

  • A gentle, water-based polish that is 100% safe
  • Guaranteed to be free from organic solvents, phthalates, formaldeyhyde, toluene and fragrance
  • Nailmatic only uses approved pigments (no nanoparticles)
  • Dermatologically tested
  • Suitable for ages 3+
  • Made in France

Robeez

My favourite gift for birth ever.

It was 1994. Sandra Wilson, a young wife and mother, was downsized out of her airline job. Wishing to spend more time with her 18-month old son Robert, Sandra saw this as an opportunity to start her own home-based business. For inspiration, she looked to her son’s tiny feet.

Sandra set out to handcraft a pair of brightly colored, soft-soled leather shoes for young Robert. She was pleased to discover that the shoes seemed to improve his balance, because the soft soles allowed him to “feel” the floor while he toddled about. Sandra decided to name the shoes after her son. “Robeez” shoes were born.

  • PREMIUM QUALITY PRODUCT
  • The best shoe mimics bare feet, by supporting – not constricting tiny growing feet.
  • Robeez footwear flex and bend with every step. They promote good balance and unrestricted growth, while protecting little feet from the world. They stay on too, with elasticized ankles to ensure a perfectly snug fit.
  • From crawling to cruising, walking to running, for indoors and out, Robeez makes different shoes for newborns to four-year-olds.
  • Robeez Soft Soles
  • The best shoes mimic bare feet, by supporting – not constricting – tiny, growing feet. Robeez Soft Soles flex and bend with every step. They promote good balance and unrestricted growth, while protecting little feet from our big world.

Robeez footwear stands up to experts

Medical experts worldwide agree that barefoot is best, and soft, flexible-soled shoes are the next best choice, for both infants and children.

In fact, all Robeez Footwear carry the prestigious Seal of Acceptance from the American Podiatric Medical Association. The seal is awarded to products that promote natural foot function.

Protection without restriction

For protection against cold, damp or dangerous surfaces, Robeez footwear is the next best choice. There’s Soft Soles – an ideal shoe for everyday indoor and light outdoor wear. And Mini Shoez – for a more stylish “real-shoe” look with a water-repellent sole for light outdoor use. All Robeez shoes offer superior protection without restricting their growing feet.