8 Foods You Should Eat Every Day

Article written by David Zinczenko from The Huffington Post.

 

Spinach
It may be green and leafy, but spinach is no nutritional wallflower, and you know from reading Eat This, Not That!. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration (and may help your sex drive). Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale > Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

 

Yogurt
Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and helps provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day. And choose wisely: Use our Best and Worst Yogurts.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast -- or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie > Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

Tomatoes
There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studiesshow that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. For the best picks in the produce aisle, click here.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl > Chop 1 small watermelon, 2 grapefruits, and 1 papaya. Garnish with mint.

Carrots
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids -- fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis -- but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries > Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

Blueberries
Host to more antioxidants than any other North American fruit, blueberries can help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried. Try this amazing blueberry smoothie!

SUBSTITUTES: Acai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Acai, an Amazonian berry, has even more antioxidants than the blueberry. Try acai juice from Sambazon or add 2 Tbsp. of acai pulp to cereal, yogurt, or a smoothie.

Black Beans
All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It's also low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 1/4 cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa > Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.

Walnuts
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatorypolyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts -- about 1 ounce, or 7 nuts -- is good anytime, but especially as a post-workout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with 1/2 cup dried blueberries and 1/4 cup dark chocolate chunks.

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8 Benefits of NLP Coaching for Everyone

If you haven't heard of NLP (neuro-linguistic programming), you will almost certainly have seen it in action. It is one of the techniques that Derren Brown is said to use to "read" clients and influence their decision-making. But NLP isn't as mysterious as it may seem, and an NLP course can have some very practical and life-changing benefits for everyone.

NLP coaching works on the principle that we all have the power to determine our own path in life if we have a strong belief in ourselves - a belief that we display to others to promote confidence - that is in turn received positively by people we meet and communicate with. With NLP lessons, it is said that over time, we can alter the path of our life for the better by taking control of situations an influencing positively for our benefit.

Julie McGeever, who runs an NLP coaching school in Leeds called Peak Performance, shares her top eight benefits that NLP can bring.
1. NLP coaching can help to give you an edge in business through promoting confidence and assertiveness.
2. By learning how to read their responses through NLP training, you can positively influence others to help you achieve success.
3. The principles of NLP promote positivity and pro-activeness can help to motivate and drive you on to achieve.
4. You can also discover what motivates others, and learn to be a better team leader.
5. As neuro-linguistic programming involves a study of language use (both your own and those you speak to), it can help you to use language with greater precision and ease.
6. By increasing how articulate you are as a communicator, you will be better able to express yourself both in your personal and working relationships.
7. An NLP course will ask you to consider your life goals and how to achieve them, helping you to think more clearly and make better decisions.
8. You will take time to identify what ay have held you back in the past, and learn new ways of dealing with negative situations so you can leave the past behind and move on with succeeding in the future.

Article from 24-7 press release 

If you would to try NLP coaching, join us Kocoon Spa for a session on Oct 23, 5-7 pm

Cover: 300rmb/person.   

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OCTOBER 17, 2014 by DR. JON WARNER in blog.readytomanage.com 

 

When you take a quick survey of how most people respond when they are asked to describe a strong leader they will often say things like “strong”, “directive”, “self-confident”, “persistent”, “organized”, “power-broker”, “influencer”, “tenacious” and “goal-driven” etc. All of these suggest that a leader is fairly certain about what to do and is willing and able to direct people, as firmly as necessary. But these perceptions may not reflect reality very closely at all and in this article we will explore another important leadership trait that rarely gets any mention and yet can be one of the most critical as a determinant of long term success – it’s the willingness of a leader to be vulnerable.

Being vulnerable may seem counter-intuitive with respect to leadership as this characteristic suggests being exposed, perhaps uncertain and rather sensitive. But far from being problematic we may find that being vulnerable, at least some of the time, may actually lend strength and credibility to a leader and it is therefore useful to look at why this is likely to be the case.

Being vulnerable at its heart means being open, even if it’s to criticism or attack. In the context of leadership this means that a more vulnerable leader is likely to give people the confidence to speak up and share their real views even when they are contrary to those of the leader or even suggest that the leader is wrong, or off-track. This means that the vulnerable leader is likely to get better quality and real information and feedback from others upon which they can reflect and then adjust strategies when appropriate.

Going along with openness, authenticity is another key part of being vulnerable or genuinely speaking your mind or being true to one’s own personality, spirit, or character. Once again, in the context of leadership this means that a more vulnerable leader is likely to appear genuine and real to the team, even when the information given to others or his or her opinion is not necessarily popular.

Armed with as much openness and authenticity as possible the positively vulnerable leader “leans” into the future (as opposed to leaning backwards in defense). This means accepting that the future may present new and different challenges that require new approaches and “facing up” to this fact. In other words, the leader welcomes or leans into the future challenges even though he or she may feel just as uncertain or concerned as others.

As a leader becomes more willing to be vulnerable, it becomes possible and helpful to both show emotions and to feel greater compassion for others. Both of these steps demand considerable personal courage but can be extremely powerful in the mind of others when authentically displayed. This does not necessarily mean showing the extremes of our emotions but does involve making sure that what we truly feel is not hidden or masked from others (or even ourselves).

All of the above, which may be a slow and progressive journey for most leaders, assuming that they have the courage and persistence to stay the course, will eventually lead them to make deeper connections with people and enrich the quality of many relationships. This is often best done by offering up personal experiences from time to time or telling others stories about past events in which your own willingness to be vulnerable is described (especially where this led to a better long term outcome). And this will lead to perhaps the ultimate benefit – to discover that real and authentic vulnerability is the birthplace of joy, creativity, love and higher self-esteem. This clearly makes this journey well worth pursuing.

In summary then, openness and authenticity help leaders to “lean-into” the future rather than to shy away from it. In addition, the more a leader can show genuine emotion and be compassionate whenever it is appropriate to do so, they will find that they better connect with people and build stronger, more bonded teams. Ultimately, appropriate vulnerability often leads to considerably more creativity, happiness and joy in relationships in general, which makes leadership a pleasure rather than a chore. The following list shows the progressive journey to be travelled if you want to become more vulnerable:

• Be Open
• Be Authentic
• Lean into the Future
• Have the courage to show emotion
• Develop the ability to be compassionate
• Discover the capacity for finding deeper connections with people
• Recognize that vulnerability is the birthplace of joy, creativity, love and higher self-esteem

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The Cleopatra Spa Ritual 

An engaging journey for the senses, inspired by the exotic lands of Arabia. Relax in a bath of nourishing milk and honey.

The milk bath will soften the skin and prepare it for the exfoliation. A heavenly blend of milk and honey scrub to remove all the dead cells, followed by a massage with warm macadamia oil to soothe your body tension. This ritual will make you feel like the Princess of Egypt. 2 hours | 1080rmb

Step 1: A moisturizing milk and honey bath

Milk may help to moisturize your skin. The  fats and proteins found in milk -- particularly whole milk -- may help to hydrate  skin and retain moisture after you step out.

Step 2 : Milk and Honey body scrub

Milk & Honey Body Scrub is  formulated with premium sugar crystals to exfoliate dead skin cells naturally. Offering exfoliation, hydration, and massage your body. It provides relaxation, but also noticeably softer skin and detoxification.

Step 3: Full Body Massage

A swedish full body massage with warm macadamia oil to soothe your body tension. Macadamia nut oil contains the highest level of Palmitoleic Acid than any other plant oil (about 22%). Palmitoleic Acid has many anti ageing properties, some of which have even been found to slow the rate at which our skin matures. The Macadamia oil has the effect of regenerate skin cells.    [hr]

• Only available in November in Taiyue Suites
• Please book one day in advance  

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The kitchen provides many ingredients that work well in your beauty routine. Pouring milk into a warm bath can benefit the skin in several ways. Honey,  essential oils and other milk bath additives provide additional benefits. Rinsing  your skin well after the bath enhances the effects of the milk. Many bath  products on the market also contain milk if you prefer a commercial product.

Smooth Skin

A milk bath leaves your skin feeling soft and supple. The fat and protein in the milk provide this immediate benefit in your bathwater. The milk also helps exfoliate the skin for additional softness. The lactic acid in milk helps clean and soften the skin. The milk hydrates the skin, preventing dryness.

Soothes Skin Irritations

Many adults and children experience uncomfortable skin irritations such as eczema. A milk bath may help soothe some of the irritation of eczema and other skin conditions, according to She Radiance Magazine. Check with your health-care provider before trying home remedies for a medical skin condition.

Enhances Relaxation

The soothing feeling of the milk in the water creates an overall relaxed, comfortable feeling. Taking a milk bath at the end of the day can help you improve your skin while helping reduce the stress of your day. Adding essential oils to the milk bath provides additional relaxation qualities. Try lavender, eucalyptus, chamomile or peppermint essential oils, based on your personal preference. Create an overall relaxing environment by dimming the lights, using candles and playing relaxing music in the background. The time alone may refresh your outlook.

Improve Skin's Appearance

In addition to the immediate softness of the skin, milk baths may provide deeper improvements to the skin's appearance. The lactic acid in milk may help remove dead skin cells, leaving the skin smooth and may also encourage skin cell renewal. Milk baths may reduce some of the darkening that naturally occurs as your skin ages. Article from livestrong.com [hr]  Come to Kocoon Spa Taiyue Suites in November to try our new Cleopatra ritual which includes a milk and honey bath!  

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 Fall is in full swing, and with the change of season it takes an extra dose of effort (and nutrients) to ward off dreaded colds and keep the immune system at its best. The Umstead Hotel and Spa (Cary, NC) is treating spa guests to a soothing seasonal Lemon Ginger Lavender Elixir that will be more pleasant on the palate than cough syrup. Chef Greg Gettles shares his recipe, below, for a refreshing, vitamin-packed pick-me-up that combines potassium and calcium-rich lemon and ginger, which has antioxidant and direct anti-inflammatory effects, and relaxing lavender and thyme, which helps relieve coughs, bronchitis, and chest congestion.   Lemon Ginger Lavender Elixir Recipe:

• 7 lemons (peeled and juiced)
• 7 bruised and chopped lemongrass
• 3 oz peeled and chopped ginger
• ½ oz dried lavender
• 12 oz lemon juice
• 16 oz honey
• 7 oz simple syrup
• 3 ½ oz ginger puree
• 12 sprigs thyme
• 16 qts simmering water

Steps:

1. Combine all ingredients except water in a cambro (large plastic food storage container). Pour simmering water on top.
2. Allow mixture to steep for at least 4 hours before straining.
3. Adjust seasoning and chill.

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Join us for a relaxed and fun session where Kocoon’s co-founder Maika Endo will give a short introduction to Traditional Northern Style Thai Massage, focusing on its benefits and the dos and don’ts in a Thai Yoga massage.

Participants will learn a 10 minute sequence to immediately release tension in their upper back and shoulders, perfect after a long day in front of a computer!

Cover: 50RMB | person - Free for people who will join our Massage class this month or previous massage class participants. Thai herbal tea and Thai desserts will be offered.

AS SPACE IS LIMITED RSVP IS REQUIRED by Nov.30th NOON.

• Morning introduction: Monday, December 1, 10:30am-11:45am
• Evening introduction: Monday, December 1, 6:45pm-8:00pm

Space is limited to so book your spot now by emailing community [at] kocoonspalounge.com

 

About Maika:

Passionate about wellness from a young age, Maika was initially trained in Shiatsu massage by the Kimura Shiatsu Institute in Tokyo in 2006. Shiatsu is characterized by finger and palm pressure, stretching, and other massage techniques along the body's meridians. In 2013, she traveled to a small village outside of Chiang Mai, Thailand for a course in NUAD BO RARN, Northern Thai Yoga Massage, a similar discipline to Shiatsu. Maika was certified as a Traditional Thai Yoga Massage Therapist at Baan Hom Samunphrai, which was accredited by the Thai Ministry of Education and the Thai Ministry of Health. She recently supplemented her studies with an advanced course at Loikroh Traditional Thai Massage & Yoga School in Chiang Mai in October 2014.

Follow me on instagram: thewellhub

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Get back in shape with Kocoon’s Slimming Massage.

During Kocoon’s slimming massage, you will undergo multiple slimming massage
techniques, from rubbing and massaging to slapping.
These techniques aim to rupture and disrupt pockets of fat, which will result in a reduction in the appearance of “pitted” cellulite. Your therapist will also stimulate increased blood circulation to reduce excess water in detected regions of your body.
We will tailor a blend of essential oils during the massage session to expand on the
effectiveness of the massage.

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At Taiyue Suite* | 132 416 960 21 45 min | 450 rmb

At The Opposite House | 137 179 434 06 45 min | 520 rmb

Buy 5 treatments and receive 1 for free

Buy 10 treatments and receive 2 for free + 1 complimentary Seaweed Body Wrap

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