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By Mona Gill

Does it help or does it make it worse for individuals dealing with this issue?

I think like any exercises, it can be yoga, Pilates, or basically any forms of exercise that is practised by an individual that is dealing with eating disorders can be a bit of a paradox. The practice of yoga when practiced without expectation brings feelings of acceptance, body confidence and even celebrate our bodies but at the same time, this can also bring about feelings of depression and also fuel hatred for their bodies which can be dangerous in extreme cases.

Firstly, let us address what are the two familiar types of eating disorders.

  • Anorexia – A serious mental disorder, where people (usually females) have a strong need to lose weight, a feeling that they’re never good enough, often self-inducing starvation, excessive exercise, and many times engaging in other self-destructive behaviors.
  • Bulimia Nervosa – also known as simply bulimia, is an eating disorder characterized by binge eating followed by purging. Binge eating refers to eating a large amount of food in a short amount of time. Purging refers to the attempts to get rid of the food consumed. This may be done by vomiting or taking laxatives.

Those with eating disorders are already critical of themselves and tend to have unattainable ideals. They already have body dysmorphia and may even practice several times a day. They may even take classes like hot yoga or  get so consumed in finding peace in a mediation class that it can lead to frustration which pushes them mentally and physically causing fainting in classes while on low calorie diets and liquid cleanses.  They are so consumed with looking a certain way based on the disconnection between body and mind. This can lead to more complicated health issues and even death at times. They struggle so much with a negative body image and feel the pressure of having to become thin and strong.

With that said, how can yoga help? Research has shown that practicing yoga and meditation can improve physical, mental and spiritual health as part of the treatment programme. It’s not the cure but it can definitely help regain some control of your mind, body and spirit. Yoga does reduce the stress, anxiety, depression and any form of mental or mood related disorders. So, it is important to practice yoga in conjunction with pharmacological and psychological interventions for those with eating disorders so that it is beneficial for them during their treatment. Bear in mind though that recovery from eating disorders is a long and slow process. Any sort of trauma or stress can trigger relapses so it is always important to get to the root of the issue to address the possible causes of Anorexia or Bulimia.

Practicing yoga is definitely great for the recovery process and it is important to figure out some goals during this time. It could be accepting one’s self, building on self confidence, respecting yourself and personal boundaries and also be able to get uncomfortable and accept that this is part of your journey and it is nothing to be embarrassed about.

As part of any treatment, yoga should be done only if your doctor has given consent and under the supervision of a certified yoga instructor.

Namaste

 

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

By Mona Gill

Intermittent fasting is something that I had practiced before I got pregnant and it is also something that I am currently doing with my lifestyle. What are the benefits and how does it aid in your yoga practice or fitness programme? Here are my two-cents on it since I am living this lifestyle.

I am currently eating in a 6 – 8 hours window and normally fast for about 14 – 18 hours. It is said that it works better for women if they fast for about 14 hours instead of 18 hours but I think it depends on your lifestyle and what your body needs with this programme.

Why does it work?

Fasting is actually a century old tradition and it was practiced and still is practiced in some cultures. In today’s society however, many of us fast for cleansing purposes, detoxing and also for weight loss purposes. It actually does boost your metabolism and get to your fat stores a lot faster.

The reason I connect it to yoga is because I practice it on a daily basis first thing in the morning and I noticed some changes. Firstly, it does test your willpower especially on days where my last meal is at 4pm or 5pm. When coupled with yoga, meditation, the whole mind body connection becomes a life-changing and lifestyle experience.

I find that the emptier your system is, the deeper you get into your practice. It can start from your breath to your stretch to your twist. You’ll be able to push the extra mile and not feel so sluggish and actually feel stronger.

I practice about 5 – 6 days a week and I find my practice a lot stronger and I am clearer and able to focus during meditation a lot better.

With all that said of course you have to find a fast that work well for you. I do it based on my lifestyle as I also like to wake up early and workout early. A few people I know who practice intermittent fasting work the 18 – 24 hours fast period where they fast from e.g. Dinner to dinner the next day so they only eat one meal a day. Others adopt the 5:2 fast where they eat normally 5 days a week and the other 2 non-consecutive days they eat minimal amount of calories.

One trick that works well before embarking on any long term fast is to replace all the unhealthy foods in your pantry / refrigerator to wholesome healthy foods especially since the first few days you tend to get a bit hungrier. It is also important to know that this fast will only work if you are eating healthy and normally as well and not stuffing your face with whatever comes your way.

I also personally practice affirmations to really clear my mind off negativity.

Final tip, please ensure you are taking in enough water. We need to purify our digestive systems and also we do not want to feel ill and weak.

And with all fasting programme, please do ensure you get the clearance from your doctor to make sure it is safe for you!

P.s: If curious start with a couple of days , you do not have to dive right in. Start slow and see how you feel and do some yoga along with it.

Till next time,

Namaste

Mona G

 

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

By Mona Gill

We all agree that yoga is something that is beneficial at whatever age we are. But it is especially beneficial for the elderly and seniors. Why? As we age and get older, our bodies naturally become weaker. We get more prone to diseases and our overall health does get compromised.

Doing some asanas daily does have its benefits such as reducing stress, combat fatigue and help manage pain especially in our joints.

It does not have to be difficult neither does one have to be flexible. The main goal here would be able to do these poses / asanas correctly with proper form for maximum benefits.

Here are some of my top 5 asanas that I would recommend for someone who is a senior.

Downward facing dog: This tops my list as it helps combat irritability especially if stressed and if you have trouble sleeping this one will help with that.

Warrior 1: This is a great strength building pose especially since as we age we get weaker and are more prone to fractures. So, warrior 1 is one that helps strengthen our legs and also core and hips. I would advise to do this pose in stages against wall or assisted if one feels unstable and gradually work towards building strength and balance.

Chair pose: This is another strength building pose and also one that that challenges the heart and other area of the body all at once. The benefit of doing this asana is that it helps lower blood pressure so its definitely a good one to incorporate into your practice on a regular basis regardless of age.

Photo credit: lifenlesson.com

 

Legs against the wall: This pose is great especially when one has trouble falling asleep. Use a support such as a pillow or a thick blanket if you need to under your lower back. Stay in this position for 15 minutes for maximum benefits.

Savasana : Also known as corpse pose. Savasana focuses mainly on relaxation and also your breath. Use a support under your head /back/knees if needed and gently relax into this pose inhaling and exhaling deeply.

Ending in Savasana is great at the end of a yoga practice as it actually gives you more energy and you will feel more relaxed as well as centered.

These poses/asanas mentioned above are suitable for any age in a yoga practice but it is especially beneficial for the elderly. Always just make sure that they are assisted and encouraged when doing these poses. A little goes along way as we age so its better to move the body safely than to do nothing at all and what better way than to do it with some doable yoga poses.

Namaste,

Mona Gill

 

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

By Mona Gill

Do you ever feel like you need to just shut off and sleep like a baby?

We all do suffer from insomnia from time to time and it’s often stress related from work, life and other factors. It is important to know that lack of sleep over a long period of time does affect our moods, wellbeing, increases the risks of anxiety, diabetes and heart related diseases.

Usually getting enough sleep is easier said than done. January is often a stressful month for me as I work on myself with big changes and shifts usually happening for me, so I find myself doing more yoga poses before bedtime to help release some tension to get a proper night’s sleep.

Here are a few asanas that you can try before bedtime to establish a bedtime routine that is relaxing to ensure some good quality shut eye.

Remember to hold these poses while focusing on your breath for a while to ensure maximum benefits and use props such as pillows / blocks or straps under your hips or knees to help support the pose.

1) Baddha Konasana (bound angle) – this pose helps with tight hips and releases tension.

(credit: http://cdn2.stylecraze.com/wp-content/uploads/2013/08/What-You-Should-Know-Before-You-Do-This-Asana.jpg)

2) Balasana (child’s pose) – calms the mind.

(credit: http://www.stylecraze.com/articles/balasana-child-pose/)

3) Uttanasana (easy forward bend) – this pose creates overall ease in the body.

(credit: http://www.stylecraze.com/articles/uttanasana-standing-forward-bend-pose/#gref)

4) Viparita Karani (legs up on the wall) – soothing because this pose is like an inversion and blood flow can rush back to your heart.

(credit: http://www.stylecraze.com/articles/viparita-karani-legs-up-the-wall-pose/#gref)

5) Savasana (Corpse pose) – King of all poses, this pose focuses on breath, letting go and brings awareness.

(credit: http://www.stylecraze.com/articles/shavasana-corpse-pose/#gref)

It is important to focus on breath during these asanas. I always pay attention to my exhales especially as it releases the ” stale air” trapped in the body. Try these asanas at home before bed to see if it makes a difference to help you sleep better.

 

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

By Mona Gill

For those of us who love putting on make up on our face, our skin can get damaged by the many products we use. It is important that we exercise certain routines so that our skin is always in tip top condition – this will make us less guilty on the make up we apply on our skin! Let me share with you the steps I take when applying my make up, to ensure I don’t damage my skin so much!

Skincare

The foundation (no pun intended) to good looking skin is always a good skin care routine. If you do not have a good routine that works for your skin, no amount of make up will help! So find a routine that works for you that includes exfoliating, cleansing and moisturising.

Hydration

Hydration is key whether you have oily or dry skin. Prior to hydration, I recommend using a good skin care base serum and one of my recommendations is Astarism from Astavita. It helps create a smooth, toned base before applying anything hydrating onto your skin.

Base

Firstly, use a primer. A primer gives your make up staying power so it locks in whatever powders or cream based make up you use helping your make up last longer. To keep your day look for the office light and easy, skip the foundation and use a beauty balm(BB) cream that gives you light to medium coverage. I recommend a water based product as it will feel light on your skin and not clog your pores especially if you have oily skin. Set it with a translucent or neutral powder for a polished look.

From here onwards.. You can apply your make up!

Eyes

When it comes to your eyes, stick with light neutral shades for a day time look and skip the eyeliner. Always use a layer of mascara as it will help open up your eyes making it look brighter.

Concealer

Apply concealer on areas where you need it e.g.; under eyes, on blemishes, corners of mouth and spots. Use a light dusting of powder over it. Add on some powder or cream blush and I would recommend something in the peachy tone as it usually works for all skin tones as it give the right amount of flush and color needed for a natural look. And if you are using a cream blush, simply use your fingertips and dab on some color for efficiency.

To take your eyes up a notch, add an eyeliner to your lower lash line or add the same color used on your lids to your lower lash line. You can use a liquid liner on your upper lid if you wish.

Here’s the bonus tip: Your liquid liner can also double up on the mascara.

Lips

You’re almost there, now on to the lips.  Super easy tip with lips to remember is: If your eyes are bolder, go with a lighter or nude lip shade. If you want to go with a bold lip, keep your eye make up subtle😊.

Enjoy!

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

By Mona Gill

10 minutes or less?? No problems!

Here is how to fix your face in 10 minutes if you are pressed for time, especially for us working moms!

1) Always cleanse and moisturise.

2) Use a skincare serum for a smooth base. My preferred serum Astarism is available online at www.astavita.sg.

3) Use a light foundation or bb cushion for some coverage and to even out the skin tone.

4) Never skip this step which is to conceal, especially your under eyes. It immediately brightens up your face .

5) Fill your brows lightly.

6) Skip the eyeshadow but definitely DO NOT skip the mascara. Layer a coat or 2 onto those lashes.

7) Blush away with a coral or pink hue to add some colour and warmth.

8) Finally a lip gloss or lip tint for a a natural pucker.

To save time , skip the brushes and use your fingers for application. It also gives a more natural polished finish.

Till next time!

Beauty guru

Mona Gill

http://monaartistry.com

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

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