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Friday 6 th March 2020
Now is the time to keep your Immune System functioning as it should! With Covid-19 closing schools, quarantining entire towns and instigating a mad dash to clear the shelves of non-perishable foods at the supermarkets it is time to take a step back and think about how might this affect me personally?When we keep our immune system strong, any virus we might be exposed to, or succumb to, will be short-lived. Our best line of defense is not the face mask but our immune system. For people with compromised immune systems, they do have to take many extra precautions. If you personally come in contact with such people, then yes you should also take extra precautions.
Proper handwashing is something we should ALWAYS be doing. I suppose re-learning how to wash hands is one positive we can take away from this virus. There are others and the main one is to be aware of your physical state of health.
What can we do to keep our immune system strong? Here are my top 8 tips:
1. Sleep. Sleep is very underrated by most people. The human body works best with 7 to 8 and even 9 solid hours of sleep each night. Your immune system will thank you for that extra 30 minutes to an hour that you might be wasting scrolling through something on your phone or watching on Netflix or Amazon late at night.
2. Eat your colorful Veggies and Fruits. Vegetables and fruits give us our main nutrients but also a lot of trace minerals and micronutrients that all the organs in our body need to function well. Take an extra salad or add a salad to your everyday meals. Make your plate veggie-heavy by cutting back on the complex carbs and protein. Also, be sure to make your plate colorful so that you are getting the array of nutrients that best support your entire body.
3. Take a Probiotic or eat Fermented Foods. Probiotics and fermented food increase the number of good bacteria in the gut and the gut is one of our first lines of defense. Good bacteria can surround and neutralize a virus while it is still in the intestinal tract and it can form a barrier along the intestinal lining to prevent a virus from passing through to the bloodstream. If a virus does get through, good bacteria communicate with the body to produce substances to neutralize the virus before it can cause damage. Immune strength is directly related to how healthy our gut bacteria is.
4. Immune boosting Herbal Support. I am a big fan of Spagyrie Phylak Immunite is an herbal blend that I personally recommend to all of my clients and friends during ALL flu seasons. It is simple to use and most of all it is effective. I have
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been using this for years as I have my young adult children. It is as effective at prevention as it is for recovery if you do end up with a virus. 5. Oil of Oregano. This oil is very effective for respiratory viruses. If I feel a twitch in my throat it is the first thing that I turn to. I would take one capsule with breakfast each day if I am feeling like a virus is trying to take hold. For prevention, you can take two to three capsules over the course of a week. doTerra carries a high-quality oil of oregano that can be ingested when putting into a capsule. They also produce and a product called OnGuard (oil, softgels, and beadlets) that highly recommend to everyone that wants an immune system boost, these also come in ingestible capsules. You can order these products on my DoTerra webpage or drop me a line.
6. Take Vitamin D3. I prefer the liquid form as it is believed to be more “bioavailable”, meaning it can be absorbed easier in the body.
7. Vitamin C. If you are eating Vitamin C rich fruits and veggies (oranges, kiwi, strawberries, colorful bell peppers) then you might be getting enough of this vitamin that our body cannot produce. If you are not consuming these foods then boosting with a supplement of 500 to 1000mg can be helpful. I like to take the EmergencyC fizzy packs that also include zinc. The good thing is this is water-soluble so the body flushes out what it does not use.
8. Manage your Stress levels. This can be accomplished in several ways. The easiest is really to go for a walk in nature and just take in the outdoors while breathing with intention into the abdomen in a rhythmic wave-like motion. Perhaps listen to relaxing or inspiring music or just take in the sounds of nature around you. If you live in a city, find a park to walk in for 20 minutes. More vigorous exercise is also great for reducing stress however high-intensity training is not. So if you are a high-intensity junkie, be sure to take some slower days. Your mind and body both need these. Mediation is also another easy and quick way to reduce stress. Use an App or find a coach.
I am an expert stress management coach and can work with you online or in-person. I will teach you a handful of exercises that are tailored made for your situation that can be done in the comfort of your own home or whenever you find yourself "waiting" or on public transport.
Balance on My Friends....
Monday 15 th April 2019
BeChill Exams workshop series is for all IB & IGCSE students that want to increase their capacity to concentrate, be confident, control their emotions and improve their ability to stay calm and optimistic during the study and exam writing period. When the mind is relaxed, the body is relaxed and the brain works at its optimal level. A little adrenaline is good to sharpen the brain on examination day, more than a little can become a major block in memory recall.
REGISTRATION
To register please send me an email:annette@trulybalance.com
My two children are in University and they wrote their IB exams a few years ago and the stories they would come home with about students fainting as they were under so much pressure to attain a 7, or students crying while they waited for the exam room doors to open.
We never really know what mental state our adolescent children might be in during this intense study and exam period. The IB is not easy, the simple thought of a large part of the overall grade riding on performance over a few hours of examination can be overwhelming. The pace of the exams can also prove to be too much.
If you want to be sure that your adolescent child's mental state is calm and confident during this period, enroll them in my workshop series. They will learn several Sophrology, Mindfulness, NLP and Positive Psychology techniques to keep them calm and confident with a motivated attitude.
Exercises are aimed to help your teen build RESILIENCE and;
- have an active mind in a relaxed body
- turn off negative chatter in their brain
- concentrate more easily
- control emotions more easily
- sleep more easily and soundly
- reach their goals to the best of their ability
This 2 - 2 hr workshop series begins on Monday, April 15th. The 2nd date being Monday, April 22. The workshop will take place between 14:00 and 16:00 at the Chemin de la Source 25, 1296 Coppet. Think of this as a two hour study break that will give them the tools to be a lot more efficient and happier during the process.
For testimonials, you can consult my website, or watch this 5-minute video http://youtu.be/RewAcRGXMFk
REGISTRATION
To register please send me an email:annette@trulybalance.com
I look forward to working with your teenager in the near future!
Sunday 20 th May 2018
This is part 2 of this workshop series aimed at students ages 11 to 14
ALL Teens can benefit from this Workshop series aimed to help them manage both the stress of school life and the stress of exams, helping them perform at their best in a happier and more relaxed state of mind and body. The techniques taught on this workshop series are techniques students can use in all aspects of life as they are based in practices that bring the body and mind into a state of awareness that allows them to distance themselves from negative thinking, shock and the worry. Life will continue to surprise them but they will have the ability to choose to respond to life`s surprises and stressors rather then react to them or let them take over their lives.
This workshop sereis is lively and interactive with your teen learning several SOPHROLOGY exercises, MINDFULNESS, positive psychology prinicples that are easy to integrate into their already busy lives. Each participant will receive a set of notes and recordings of the exercises for easy at home practice.
Exercises are aimed to help your teen build RESILIENCE and;
This 2 - 3 hr workshop series begins on May 6. The 2nd date being May 20. Workshop will take place between 13:00 and 16:00 at the Chemin de la Source 25, 1296 Coppet
If you are interested in the workshop for your teen, but the location is not suitable, please contact me and I can investigate setting up a workshop in your area.
For testimonials you can consult my website, or watch this 5 minute video http://youtu.be/RewAcRGXMFk
I look forward to working with your teenager in the near future!
ALL Teens can benefit from this Workshop series aimed to help them manage both the stress of school life and the stress of exams, helping them perform at their best in a happier and more relaxed state of mind and body. The techniques taught on this workshop series are techniques students can use in all aspects of life as they are based in practices that bring the body and mind into a state of awareness that allows them to distance themselves from negative thinking, shock and the worry. Life will continue to surprise them but they will have the ability to choose to respond to life`s surprises and stressors rather then react to them or let them take over their lives.
This workshop sereis is lively and interactive with your teen learning several SOPHROLOGY exercises, MINDFULNESS, positive psychology prinicples that are easy to integrate into their already busy lives. Each participant will receive a set of notes and recordings of the exercises for easy at home practice.
Exercises are aimed to help your teen build RESILIENCE and;
- have an active mind in a relaxed body
- turn off negative chatter in their brain
- concentrate more easily
- control emotions more easily
- sleep more easily and soundly
- let go of peer pressure
- reach their goals to the best of their ability
This 2 - 3 hr workshop series begins on May 6. The 2nd date being May 20. Workshop will take place between 13:00 and 16:00 at the Chemin de la Source 25, 1296 Coppet
If you are interested in the workshop for your teen, but the location is not suitable, please contact me and I can investigate setting up a workshop in your area.
For testimonials you can consult my website, or watch this 5 minute video http://youtu.be/RewAcRGXMFk
I look forward to working with your teenager in the near future!
Monday 1 st May 2017
Join Jane Pfefferlé (Ma, CCADP, Counselor SGfB) for 7 Tuesday mornings in this lively informative course that will teach you new strategies for raising independent, responsible teens. Jane is very skilled at helping us understand our teenager`s development stage and what might be going on in their heads! "This course was terrific as the 7 weeks allowed me to begin implementing some of the techniques Jane taught. It has improved my communication with my teenagers and stop the nagging as they are now taking more responsibility around the household" Mother of 13 and 15 year old.
“You know, I thought I knew what to do in all circumstances with my children, but when my second child hit those teens years, well he was so different from his older brother, I just did not know how to handle the situations facing me”. Parent of two teenaged sons.
- If you are looking for support in your parenting challenges...
- If you are feeling as though you are not sure of what to do in certain situations...
- If you need to share some of the concerns you have about the efficacy of your parenting skills....
This workshop could bring you some answers – The workshop will give you a systematic and practical approach to your parenting that opens new avenues of interaction by:
- Helping you understand your teen's behaviour
- Establishing a relation with your teen based on mutual respect, collaboration and encouragement
- Teaching your teen how to cooperate, how to take responsibility and how to develop self confidence
- Creating an environment in which your teen can learn to manage strong emotions
- Giving your teen a feeling of being loved and helping them to learn how to be loving in their new adolescent identity
- Helping your teen become responsible adults
This is an interactive course where you will not only gain a better understand of your teenager, but of yourself.
Course Duration: 7 Monday Evenings beginning May 8th (course begins when 8 participants are registered)
( Classes are not held during school holidays. Final schedule to be agreed by participants at first class)
Course includes: Book and handouts and plenty of good role plays!
Wednesday 15 th March 2017
This particular workshop series is aimed at students ages 11 to 14
ALL Teens can benefit from this Workshop series aimed to help them manage both the stress of school life and the stress of exams, helping them perform at their best in a happier and more relaxed state of mind and body. The techniques taught on this workshop series are techniques students can use in all aspects of life as they are based in practices that bring the body and mind into a state of awareness that allows them to distance themselves from negative thinking, shock and the worry. Life will continue to surprise them but they will have the ability to choose to respond to life`s surprises and stressors rather then react to them or let them take over their lives.
This workshop sereis is lively and interactive with your teen learning several SOPHROLOGY exercises, MINDFULNESS, positive psychology prinicples that are easy to integrate into their already busy lives. Each participant will receive a set of notes and recordings of the exercises for easy at home practice.
Exercises are aimed to help your teen build RESILIENCE and;
This 2 - 3 hr workshop series begins on March 26. The 2nd date being APRIL 2. Workshop will take place between 13:00 and 16:00 at the Route de Tannay 26, 1296 Coppet
If you are interested in the workshop for your teen, but the location is not suitable, please contact me and I can investigate setting up a workshop in your area.
For testimonials you can consult my website, or watch this 5 minute video http://youtu.be/RewAcRGXMFk
I look forward to working with your teenager in the near future!
ALL Teens can benefit from this Workshop series aimed to help them manage both the stress of school life and the stress of exams, helping them perform at their best in a happier and more relaxed state of mind and body. The techniques taught on this workshop series are techniques students can use in all aspects of life as they are based in practices that bring the body and mind into a state of awareness that allows them to distance themselves from negative thinking, shock and the worry. Life will continue to surprise them but they will have the ability to choose to respond to life`s surprises and stressors rather then react to them or let them take over their lives.
This workshop sereis is lively and interactive with your teen learning several SOPHROLOGY exercises, MINDFULNESS, positive psychology prinicples that are easy to integrate into their already busy lives. Each participant will receive a set of notes and recordings of the exercises for easy at home practice.
Exercises are aimed to help your teen build RESILIENCE and;
- have an active mind in a relaxed body
- turn off negative chatter in their brain
- concentrate more easily
- control emotions more easily
- sleep more easily and soundly
- let go of peer pressure
- reach their goals to the best of their ability
This 2 - 3 hr workshop series begins on March 26. The 2nd date being APRIL 2. Workshop will take place between 13:00 and 16:00 at the Route de Tannay 26, 1296 Coppet
If you are interested in the workshop for your teen, but the location is not suitable, please contact me and I can investigate setting up a workshop in your area.
For testimonials you can consult my website, or watch this 5 minute video http://youtu.be/RewAcRGXMFk
I look forward to working with your teenager in the near future!
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