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mINDFUL MEDITATION

6/9/2020

 
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I'm going to keep this short.
Between covid-19, quarantine, police brutality, racism finally being globally addressed and job losses...it's been a rough three months.
One of these issues alone is a lot to process but while it's all happening simultaneously it's easy to feel mentally exhausted, angry, sad, anxious, overwhelmed and everything else in between.
Here are two resources that are here to help you find some balance & wellness and keep your mental health, healthy.

HEADSPACE

Headspace is my absolute favorite app and I saw a commercial that they are now offering a full year of a free unlimited plan for people who are now unemployed due to covid-19. Meditation is very important for my mind and is a great way to find mental and internal peace.
The great thing about Headspace is that there are meditations for everything such as relaxation, anxiety, sleep & productivity along with several breathing exercises, body stretches. I’ve tried so many different apps and types of meditation and I always come back.
To sign up go to headspace.com​ and download the Headspace app.
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BEAM: BLACK EMOTIONAL AND MENTAL HEALTH COLLECTIVE

Beam is "a collective of advocates, yoga teachers, artists, therapists, lawyers, religious leaders, teachers, psychologists and activists committed to the emotional/mental health and healing of Black communities."
Beam connects black people and marginalized communities with professional mental health doctors, experts and resources so that you can feel comfortable talking to someone who can really relate to and empathize with you.  Opening up can be hard to do, but collectives like Beam makes the process easier and comforting.
What makes Beam even better is that they provide our community with the mental health education and literacy that we often do not learn or have the privilege of learning.
Visit beam.community for more info.

5 Foods to supercharge your immune system

3/20/2020

 
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by Cathy Wong and Medically reviewed by Dr. Richard N. Fogoros

Vitamin C 
An essential nutrient, vitamin C acts as an antioxidant. Antioxidants help fight free radicals, a type of unstable molecule known to damage the immune system. There's some evidence that vitamin C may be particularly helpful in boosting the immune systems of people under major stress. To increase your vitamin C intake, add these foods to your diet:
  • citrus fruits and juices (such as orange and grapefruit)
  • kiwi fruit
  • red and green peppers
  • broccoli
  • strawberries

Vitamin E
Like vitamin C, vitamin E is a powerful antioxidant. Research suggests maintaining ample levels of vitamin E is crucial for maintaining a healthy immune system, especially among older people. To get your fill of vitamin E, look to these foods:
  • wheat germ oil
  • almonds
  • sunflower seeds
  • hazelnuts
  • peanut butter

Zinc
Zinc is an essential mineral involved in the production of certain immune cells. The National Institutes of Health (NIH) caution that even mildly low levels of zinc may impair your immune function. Here are some top food sources of zinc:
  • oysters
  • legumes
  • cashews
  • raisin bran
  • chickpeas

Carotenoids
Another type of antioxidant, carotenoids are a class of pigments found naturally in a number of plants. When consumed, carotenoids are converted into vitamin A (a nutrient that helps regulate the immune system). Look to these foods to boost your carotenoids:
  • carrots
  • kale
  • apricots
  • papaya
  • mango

Omega-3 Fatty Acids
Omega-3 fatty acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check.  Although it's not known whether omega-3s can help fight off infections (such as the common cold), research suggests that omega-3s can protect against immune system disorders like Crohn's disease, ulcerative colitis, and rheumatoid arthritis. Try these omega-3-rich foods:
  • oily fish (including mackerel, tuna, salmon, sardines, herring, and trout)
  • flaxseed
  • walnuts


KETTLEBELL FULL BODY WORKOUT

3/14/2018

 
Here's another tough and sweaty workout!
Use a kettlebell at a weight you can handle.  You want it to be challenging, but don't use a weight that you cannot comfortably lift or makes you strain.  Practice proper form foremost and increase weight gradually.
​I like to jumprope for my warm up and do dynamic stretches for a cool down, but do whatever you like!

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WORKOUT GALLERY

2/3/2018

 
I'm going to start posting some of the workouts I do here.
Once I learn how to properly archive things, I'll make a "workout" tab under the archives section.
You can alter the intensity by adding or losing weights.
For now here's a boxing and butt workout.


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Morning Rituals: lemon water

8/25/2017

 
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Welcome back to part 2 of the morning rituals mini-series!  This week is about the benefits of drinking lemon water daily.  
This is the first thing I put in my body everyday to wake my system up and mildly detoxify.  Personally, I like to drink this warm, but cold is perfectly fine too.  This super simple drink promotes hydration, digestion and helps to improve skin quality due to the vitamin C.
I've kept up this habit for the past year and can definitely say this has worked for me by giving my skin a glowing complexion and keeping my stomach regular and feeling well.
Sidenote, this is the one habit that I have heard multiple people I know claim to be "the fountain of youth" so that makes it worth a try, right?
Read the five benefits of lemon water down below.
Here's How I Make It
1/2  fresh squeezed lemon
16 oz warm or cold water
Stir and drink up.
Simple enough!


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Morning rituals: meditation

8/6/2017

 
Introducing the Morning Rituals mini-series!
Every couple of weeks I will post one of my morning habits that help me start my day off on a good note.

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This week's Morning Ritual is on meditation: "Meditation is mind without agitation."
I began meditating almost a year ago to help with breathing techniques, concentration, anxiety, stress and give myself some clarity. I try to meditate every morning before I leave the house for the day, but every now and then if I don't have time I'll meditate in my car, on my lunch break or when I get back home. The point is, I make it a habit to meditate daily even if it's just for 5 minutes. To keep this short, meditation is powerful in training our minds and brain.

There are several types of meditation including Transcendental meditation, Heart Rhythm meditation, Zazen, Qi Gong, Mindfulness, Guided Visualization, and Kundalini. I am NOT a meditation expert in any way and am still learning about it, but what I can tell you is that IT WORKS.
If you are new to meditation or don't know where to begin, try downloading an app like Headspace, Insight Timer or Calm. Headspace is a great app for first-time meditators because it offers a free seven day guided meditation program that deeply explains how meditation works. After the 7 days the app charges a monthly fee. I personally use Insight Timer because it's free and offers over 30 meditation topics like gratitude, breathing, acceptance and movement.

Why I Meditate

Reduces stress- We all deal with stress in our everyday lives and we all need to be able to step away for a small amount of time and take a mental breather. Meditation has the ability to help you mentally unwind and come back to a situation feeling more clear thinking and level headed.

Self-Awareness- Meditation is about allowing time for you to deeply analyze how your body and mind are feeling. Through this process you are deeply engaged with yourself and drown out your surroundings.

Breathing- Meditation has helped me with proper and relaxing breathing techniques. I use breathing techniques to calm myself down when I'm feeling anxious, nervous, irritated or stressed out.

Overall Happiness


Photo Credit: ​https://society6.com/product/spiritual-afrogirl_print#s6-1160259p4a1v45

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