As a follow up to last week's article, we are following up on DIY Skincare: Facials.  Feel free to adjust the following instructions to what fits you skincare and lifestyle. We hope you enjoy.

Follow the routine below for a quick, at-home facial:
 
-Tie your hair away from your face and neck, using a headband to pull any remaining hair away from your forehead.
 
-Begin by removing your makeup either using makeup remover wipes, coconut oil or another method to remove all residue from the face. Cleanse your face and neck with a good cleanser and thoroughly remove.
 
-The next step is a gentle exfoliation to remove dead skin cells, dirt, and bacteria allowing the skin to best absorb the other products. We love using a simple, DIY exfoliant of organic raw sugar, and a warmed organic carrier oil such as coconut oil, olive oil, avocado oil, almond oil or possibly grapeseed oil but you can also find wonderful store-bought products to use.
 
- Prepare a face mask suited to your skin type. On a thoroughly cleansed and exfoliated face, spread a fairly thick layer avoiding the mouth area and creating large circles round the eyes. Then, lie on your back and keep the mask on for 15 to 20 minutes or until dry. There are many options for creating an amazing mask at home but the one we love the most is a simple concoction of organic coconut oil, honey and fresh avocado, if you are looking to add moisture. For acne try Greek yogurt and a pinch of Turmeric. For oily skin try a combination of oatmeal and honey.
 
-When the mask is dry, wash your face and neck with lukewarm water, keeping your eyes closed. Dry your skin and apply your favorite toner that is best for your skin type.
 
-Lastly, now that the skin is thoroughly cleansed, exfoliated, and the pores are open, it is time to apply skin serum and/or moisturizer to the face. Spend some time massaging it in using upward, circular motions.

Repeat this DIY facial once a week to help improve your skin tone, texture, and pigmentation.

Next week we will take a look into DIY Skincare: Skin Massage. We will address a few benefits and massage techniques.

In a world of tight schedules, harmful pollution, chemically-laden products, high anxiety, and environmental toxin overload, it is impossible for our skin not to feel and show the effects of it all! Thankfully, with a little commitment, you can maintain your skin's natural beauty in the comfort of your own home! Keep reading to get some tips and simple at-home methods to reduce stress, maintain your radiant skin, and decrease the signs of aging!
 
Cleansing Your Skin
 
The first step in caring for your skin is to properly cleanse it! Perspiration, grease, dust, stale make-up, dirt, and bacteria all collect on your skin and must be completely removed. There are many different skin types; oily, dry, sensitive, and prone to acne. Different cleansers do better with each individual type based on the pH and other varying factors. Cleansing helps to clean the skin, open the pores, and allows for the skin to best absorb the products you are going to apply. If you wear a good amount of make-up, you may want to first use a makeup remover to get the majority of the make-up off your face prior to cleansing.
 
To properly cleanse, begin by wetting the face with lukewarm water. Apply the cleanser that is best for your skin type on your face and neck and gently massage in a circular, upward motion for at least five minutes (duration also depends on the instructions provided with the cleanser you are using). Remove by using a damp washcloth and warm water to ensure all of the residue is removed from the face.
 
Toning Your Skin
 
Next, tone your skin using skin freshener (mild), skin tonic (medium strength), or an astringent lotion (strong). Toning is important because it helps remove any remaining greasiness on your skin after the cleansing process is complete. It helps to close pores and maintain the skin's natural pH, and if you intend to use makeup, it leaves a smooth clean texture which will hold foundation and powder much longer.
 
Nourishing Your Skin
 
Nourishing your skin is also an essential part of any beauty routine. Dirt, dust, hot and cold weather, cosmetics, and even sunlight, all tend to dry out the skin, robbing it of moisture and oil.  Consequently, making sure to cleanse your face each night before bed is essential to younger looking skin. Skin "foods" or moisturizers attempt to replenish nourishment to the skin, reviving its natural healthiness. Again, different moisturizers work well for different skin types. If your skin is more on the oily side, avoid moisturizers that contain oils and opt for one that contains glycerin instead. If you have drier skin, applying a moisturizer right after washing your face is beneficial to prevent drying and to get moisturizer locked in right away. If you have neutral skin, you can usually get away with using a product that contains oil or glycerin. Just make sure to look for a product for neutral skin types.
 
Facial
 
A facial is the quickest way of cleansing, reviving, and brightening faded skin, leaving the skin light, soft and glowing. A facial also does a thorough job of relaxing frazzled nerves so that you emerge not only looking younger but also feeling fresher and more relaxed! A facial once or twice each month will ensure rejuvenated and fresh skin for a long time to come!
 
If it is in your budget to seek out a spa or professional for your facial, find someone who uses natural products and pays attention to your skin type. However, if you do not have the time or cannot afford the luxury of regular salon treatments, you can give yourself a facial at home! Choose a time when you can be undisturbed and quiet, and get everything ready before you start so that you can relax and really enjoy it!

These are a few of the tips for DIY skincare. Next week we will dig deeper in DIY facials. Followed weekly by DIY facial massage, and DIY skincare products.

​We hope this is helpful on your DIY skincare journey.

When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.
 
When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.
 
Foods that Fight Stress
 
If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.
 
Filling up on foods such as whole grains, juicy fruits, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
 
Some of the best stress-fighting foods include:

• Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.
• Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
• Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you're feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
• Dark Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between dark chocolate and our mood. Studies have shown that eating dark chocolate can actually make you happier and improve your sleep quality. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavanols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.
• Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
• Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack for in-between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake. Try eating 6 walnuts a day for improved brain function as well!
• Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
• Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
• Juicy Fruits - Eating juicy fruits helps to moisturize your body, reducing dehydration, and thus physiological stress. Fruits contain high fiber and high levels of antioxidants, and anti-inflammatory properties. These properties help relieve mental and physical stress on the body. Try eating fruit first thing in the morning, to detox the body.
  
• Fermented foods – last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yogurt actually have a direct effect on your brain chemistry and transmit positive mood and behavior regulating signals to your brain via the vagus nerve.

Putting Together Your Diet Plan
 
Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
 
When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are high in sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.
 
Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts or pistachios, or even a fruit smoothie, or avocado and leafy greens can help you to feel better in both the short and long term when it comes to stress. When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.

An example of a healthy, stress-busting menu would be:
 
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Chicken Breast with vegetables and a sweet potato
Before bed: Chamomile tea

Hope this helps.
Hugs and love until next time,
Heal Thyself Naturally 

Building relationships with others is not as easy as it may sound. What if you are an introvert? What about the shy person? What about being in a room with people you don't know? All of these situations can produce anxiety. Below you will find 5 ways to build relationships with others, whether in your personal or professional lives.
 
In a nutshell, what it takes is to ask questions; have a positive and open attitude; encourage an open exchange of communications (both verbal and unspoken); listen to verbal and unspoken communications; and share positive feedback.
 
Here are 5 ways to implement each technique:

1. Ask Questions- Building rapport is similar to interviewing someone for a job opening or it can be like a reporter seeking information for an article. Relax and get to know the other person with the goal of finding common ground or things of interest. You can begin by simply commenting on the other person’s choice of attire, if in person, or about their computer, if online, and following up with related questions. For example, in person, you could compliment the other person on their color choice and or maybe a pin, ring, or another piece of jewelry and ask where it came from. In online communications, you could complement the other person’s font, smiley faces or whatever they use, mention that the communication style seems relaxed and ask if he or she writes a lot. Then basically follow up, steering clear of topics that could entice or cause arguing, while gradually leading the person to common ground you'd like to discuss.
 
2. Attitude- Have a positive attitude and leave social labels at home (or in a drawer, if you're at home). Many people can tell instantly if you have a negative attitude or if you feel superior. So, treat other people as you would like to be treated. And give each person a chance.
 
3. Open Exchange- Do encourage others to share with you. Some people are shy, scared or inexperienced in communicating and welcome an opportunity to share. So both with body language and verbal communication invite an exchange. Face the other person with your arms open, eyes looking into theirs gently (not glaring or staring) and encourage a conversation with a warm smile.
 
4. Listen- Be an active listener. Don't focus your thoughts on what YOU will say next. Listen to what the other person is saying and take your clues from there, while also noting the body language. For example, if the other person folds his arms and sounds upset, you may need to change the subject or let him have some space and distance; maybe even try approaching him later on and excusing yourself to go make a phone call (or head to the buffet table or somewhere to escape). On the other hand, if the other person is leaning towards you, following your every word and communicating with you as if you were old friends, BINGO. You've built rapport!
 
5. Give Compliments- So hand them out freely without overdoing it. Leaving a nice part of yourself like a compliment is a good memory for the other person to recall - numerous times. That's good rapport. But do be sincere! False compliments aren't easily disguised.

Yes, there are many more ways to build relationships, however, here are a easy steps to build your rapport and relationships with others.