We all go through difficult situations where we just can’t seem to find the right words...

Standing up for yourself..

Communicating bad news..

Dealing with problem people..

Ending toxic relationships..

Negotiating your wants and needs..

Sound familiar?

I’m here to share with you some super strategies and tactics to help you achieve what you want in some of life's common situations!

Many of my clients come to me for Reiki and/or Life Coaching and one of the phrases I hear all the time is “I’m just sick of dealing with difficult customers” - usually followed by “but the customer is always right”. Here’s the first thing to remember - the customer is not always right, but they are always the customer. The way you manage their frustrations and deliver your message will determine their reaction and the overall outcome of the situation.

The second thing to remember is, you may not be the one at fault for the issue, but you do have the power to turn the situation around and create a moment of magic for the customer.

Firstly - Listen to the customer and let them vent. Don’t interrupt. Allow them to have their say and get it off their chest without adding to the dialogue. When they have finished, acknowledge their frustration. Customers want to be heard and understood and if you allow this scenario to happen, you are getting them on side.

Secondly - Apologise. Yes, apologise even if it is not your fault.

Thirdly - Assure them you are going to resolve this issue.

The situation may sound something like this:

”(Name), I completely understand where you are coming from. If I was in your place I would feel angry/frustrated/disappointed also. I really apologise that this has been your experience so far and although I cannot change what has already happened, I can assure you that I will assist you in having this situation completely resolved”.

One thing to keep in mind - you need to be genuine. Customers know when you’re being fake so be sure to use words that are true to who you are. And smile! Even if you're speaking with a customer on the phone - they know when you're smiling!

One of the most difficult things to do in life is to end a personal relationship. In my dealings with clients I am exposed to hearing about all sorts of toxic relationships, including friendships. The key to remember here is that a solid relationship should not be damaging to you in any way.

This sort of conversation all comes down to delivery. You need to be blunt to be kind and you can’t go into it half heartedly. You also need to be prepared to absorb some retaliatory shots in order to get the outcome you desire and be sure to go somewhere where the other person will feel free to get emotional.

The situation may sound something like this:

”This is really difficult to say but it’s very important and needs to be said. I’ve reached the decision that I don’t want to have any more contact with you. I value our past relationship, I feel that it has taught us both so much however I no longer have the time or desire to maintain what I perceive to be a draining and high maintenance relationship. You still have my best wishes but moving forward I don’t want to have further contact with you”

If the person becomes angry - “I understand your anger. Relationships involve two people and I no longer have the time or energy to put into this relationship. Moving forward, I no longer want to have contact with you”.

If the person promises you they’ll change or the problem can be fixed - “It’s not you, it’s me. I don’t have the time or energy for this kind of relationship. Relationships shouldn’t be this difficult. You shouldn’t have to change if this relationship was working”.

You many need to continue reiterating your point - I no longer wish to have contact with you; you don’t not need to tolerate aggression - if the situation becomes hostile, feel free to walk away.

Wanting to return your meal at a restaurant because it's not up to standard.

We’ve all experienced this one and how many times have you just sat there saying “It’s ok, I don’t want to cause a fuss”. You are not causing a fuss - in fact, these are business that succeed by pleasing customers. If you’re not happy with your experience, you won’t be going back and I’m sure you’ll be telling everyone you know what your experience was like.

Start by calling the waiter over and quietly give a specific reason for returning it. Something like “I’m afraid I find this dish over cooked for my liking. I did order the steak medium, however this is extremely well done. I’d appreciate if you could take this back and bring me a steak cooked medium, or I can select something else”.

This should generally resolve the situation, however if your request is rejected, feel free to increase your volume slightly... “I’m sorry too because it is my policy to not pay for dishes that I cannot eat , not to ever return to restaurants that treat their customers rudely and to warn everyone I know about restaurants that provide poor service”.

I have to say, this has happened to me once, which is why I included it here for you. I was actually given a plate of non-gluten free pasta (which I knew was the case, because it was identical to the ordinary pasta dish that a friend ordered.) When I queried the waiter to make sure the dish was gluten free, he said he was unsure and would find out. We waited more than 10 minutes and he never returned. We then asked a different waiter to have a Manager come to the table - he never returned and neither did a Manager! It got to the point where I had to go to the front counter (where people were paying their bills) to actually speak to someone. Eventually, almost 30 minutes later - it was confirmed that the dish was not gluten free and they would make me a fresh dish. I declined as everyone at the table had already finished their meals. When we went to finalise the account - the pasta dish (that was wrong and would have made me seriously sick for the next few days) was on the bill! The lady at the counter was aware of the situation and instead of removing the dish from the bill, proceeded to give me a $26 voucher for next time! How she even thought there would be a next time is beyond my comprehension. But you can see here how the entire process could have been easily avoided (and I'm sure most establishments would not have handled the situation anywhere near this).

These are just a few situations and scenarios to help you achieve the outcome you want - and most of them can be adapted to suit the situation you are in.

Remember, your delivery is everything. Listen with active ears, without interrupting others. Speak your truth and know your objective!

Love & Light

xx Sandra Stoitis xx

You’ve probably heard people say things like ‘raise your vibration’ without actually understanding what this means.

Simply, we all vibrate energetically at a particular frequency. The higher this frequency, or vibration, the lighter you feel in your emotional and physical existence. When you vibrate at this higher level, you experience clarity, peace, love, fulfillment and greater personal power.

Think of it this way, we’ve all walked into a party, function, event or even a room where the moment you enter it feels awkward. The vibe is low, people are being negative and it’s basically misery feeding misery. On the other hand, we’ve also experienced the opposite - the vibe is positive, there is laughter, joy and feelings that everyone is having a fantastic time. When vibrations are low, all areas of life can be impacted. From poor health, to financial worries to feelings of worthlessness and lack of motivation. When vibrations are high, life is impacted positively - there is enthusiasm, high energy, motivation and the law of attraction seems to work in your favour.

It’s important to remember that energy attracts energy. People who are generally negative, unsatisfied, complain about most things and can’t seem to look on the bright side of anything, tend to associate with like-minded people. The same goes for positive people - their energies find one another on the basis of optimism, gratitude, support and encouragement. Are the people you spend time with energy zappers or energy builders?

Raising your vibration is easier than it sounds and it all starts with you!

Choose your words and thoughts wisely.

Everything you say, think and feel is what you are attracting and what becomes your reality. Do you have limiting beliefs that are holding you back? What are you attracting when it comes to relationships, friendships, finances, career, family and personal goals? Are your thoughts positive or negative? When a limiting belief or negative thought appears in your mind, thank it for showing up then dismiss the thought itself and turn it into a positive.

Be conscious of the foods and drinks your consume.

Foodsand beverages all vibrate at different frequencies, for example blueberries, coconut, dark leafy greens and clean pure water have the highest vibrational frequencies. Other great things include raw nuts and seeds, wild fish, legumes, herbal teas and raw chocolate! I’m sure it hasn’t taken you long to realise that on the other end of the spectrum there are low vibrational foods and drinks that will lower your own vibration when consumed. These include: genetically modified foods, processed meats, processed foods, deep fried foods and conventional foods treated with chemicals and pesticides - these are some of the big ones to avoid!

Forgive.

Sometimes you don’t forgive someone because they deserve forgiveness, rather you forgive them because you deserve peace. Anger and resentment instantly lower your vibration and when you hold on to these emotions for prolonged periods of time this has can have a negative long term effect on your mental, emotional, spiritual and physical health.

Show gratitude and appreciation.

Beauty is everywhere around us, yet so often we miss the small things because we are busy rushing around with our blinkers on. Slow down, take the pace off and for a few moments each day make sure you take some time to stand out in the sun, in nature to take in the beauty that surrounds you. Having an attitude of gratitude will transform your mindset to be appreciative for all that you have rather than focusing on what you don’t have.

Practice acts of kindness.

Give to someone else without the expectation that you will receive something in return. Gossiping and treating others badly (emotionally and physically) will instantly lower your vibration.

Get moving.

The more you move, the higher your vibration will be! Vibration loves and requires movement so find something that you love doing that gets your blood pumping! Dance around the house, join an outdoor fitness class, swap a drink and dinner catch up with a girls for a walk or jog...the possibilities are endless. Exercise will increase your endorphins that will trigger positive feelings and the happier you feel, the more you will attract happy experiences to yourself.

Meditate.

Take a few moments each day to connect with your breath and practice mindfulness. Close your eyes and allow your lungs and chest to soften and expand as you slowly and deeply inhale and exhale. Don’t try to force your breath or change or manipulate it. Allow each breath to simply and naturally take place. Creating a routine of meditating each morning before you start your daily activities, clears your mind, establishes your focus and sets your intent.

These are some of the easiest and most effective ways to raise your vibration. Remember - keep shining your touch and if the light is too bright for others, allow them to walk away - no dimming allowed!

Love & Light

xx Sandra Stoitis xx

Moments of sadness are usually triggered by experiences where things go wrong, people let us down, we lose something we valued or we fail to achieve something we wanted. It's normal for everyone to feel sad from time to time and these are normal responses to life's setbacks. These occasional moments of sadness are not usually a problem and with time, they will pass.

On the other end of these fleeting moments is depression - what can be a debilitating condition that interferes with every aspect of daily life. From interacting with others to experiencing joy; from restricting your ability to perform your role at work or home to getting through the most basic activities in your day to day life. Unlike sadness, depression can last for months or even years. When diagnosed and treatment is sought, it is possible to make a full recovery where you can get back to enjoying the little things in life again.

This guide will help you understand the many faces of depression and the combination of factors which may contribute:

Historical - eg: early parental loss or neglect; history of family conflict

Biological - eg: inherited condition where there is a disturbance in neurotransmitter functioning

Psychological - eg: personality and cognitive style; habitual negative thinking and low self-worth

Environmental - eg: stressful life events with significant impact (loss of loved one, loss of job, illness, divorce etc)

Psychosocial - eg: social isolation; lack of close confiding relationships

Depressed Mood - This is a normal state of sadness that we all experience at times. We may see our work situation, home life or key relationships in a more negative light than usual. More than likely, this is a temporary depressed mood which is likely to resolve within a few hours, days or weeks.

Major Depression - In Australia, the DSM-5 (Diagnositc and Statistical Manual of the American Psychiatric Association) is widely used as a guide to diagnose major depression. It is said that a person is experiencing major depression if they have at least 5 of the following symptoms over a period of 2 weeks, including at least one of the first two symptoms listed:

Depressed mood for most of the dayReduced interest in usually pleasurable activitiesChanges in appetite or weightChanges in sleep patternsLack of energyFeelings of guilt or worthlessnessAgitation or slowing down of physical movementsInability to concentrate or make decisionsRecurrent thoughts of death or suicide

Depression Triggered By Stressful Life Events - The majority of depressions are triggered by stressful life events including: death of a loved one, breakdown of a relationship, loss of employment, business failure, onset of serious illness, loss of reputation, stressful work environment, chronic physical or mental illness or being a caregiver to a family member with serious illness.

Postnatal Depression - More than the common "baby blues" this can arise within 3 months of childbirth and can last for a few weeks through to years.

Other types of depression can include psychotic depression, melancholic depression and bipolar disorder - all of which have strong biological underpinnings.

It's important to understand that people 'wear' their depression in many different ways. Some people may look unhappy, become irritable or withdrawn easily and cry frequently. In contrast to this, others may try to put on a brave face to hide how they are really feeling. Once we start to feel depressed, the loss of motivation and negative self-talk that accompany this low mood can often cause a downward spiral into deeper depression. For example: idle time makes us feel bad for not being productive; this in turn allows the mind to roam and these thoughts can create despondency. The more we withdraw, the more we become inactive and even more negative self-talk is generated. This in turn causes people to take a negative view of themselves, the world and the future:

The Self - I am no good, I am useless, I am worthless.

The World - People are uncaring, people are so critical, people are too harsh.

The Future - Things will never improve, things will be this way forever, there is nothing to look forward to.

Depression generates plenty of negative thoughts where topics such as personal failure and past errors tend to dominate the themes. For this reason, although the thoughts are incorrect and unreasonable, it is helpful to notice their presence in our mind.

Try this exercise. Create a table with two columns - on the left, name this "Negative Self-Talk" - on the right, name this Reasonable Perspective. It may look something like this:

Disputing negative self-talk is one cognitive way to directly manage depression. Other ways are via behavioural strategies - these are particularly powerful as they have both direct and indirect effects on mood. Direct effects are things like exercise, listening to music, meditation and spending time with friends have mood enhancing effects, where our mood is lifted. An indirect effect is communicating with a friend about how we are feeling. This challenges the belief that we un-cared for creating a psychological boost, lifting our spirits.

There are two types of activities which are particularly helpful in overcoming depression - these are activities which create a sense of achievement and pleasure.

Achievement: get out of bed before 8am; spend some time in the garden; finish an incomplete job; make an appointment; make the bed; do a routine chore; initiate some social contact; go to work; clean a cupboard /spare room; pay a bill; help someone else.

Pleasure: go for a walk; have a bath; watch a funny movie; have a massage; write in a journal; play with your pet; do some stretching; listen to music; read; cook/bake; colour in or do some art work; go shopping; dance; spend some time in the sun.

Although everyone finds different activities to be helpful, there are some behaviours which can exacerbate depression. These include: staying in bed for hours during the day; inactivity - sitting around unoccupied or watching TV for hours; avoiding contact with people and isolating yourself; short term comfort activities - drinking alcohol, taking drugs or snacking on unhealthy foods.

Strong and supportive relationships are one of the best safeguards against depression, hereby protecting your health on a psychological and physical levels.

Creating a lifestyle that is both meaningful and satisfying can also protect you from future depression relapses.

DEVELOP MEANINGFUL INTERESTS! FIND YOUR PASSION!

Ask yourself "What do I love doing?" If at this stage, the answer is "nothing", this is the ideal time to consider the endless possibilities of options. It can take months to find something that we truly love doing, the key is to enjoy exploring. Most community centres have groups and classes available on weekdays or weekends and there is plenty of variety:

Join the GymCooking ClassesLearn a Foreign LanguageYogaPaintingJoin a Walking GroupMeditation ClassesWriting Poetry

"When we commit ourselves, particularly with other people, we become part of something larger than ourselves. And we are distracted from the despair of a life lived in solitary, obsessive fixation on ourselves. Our headlights again are turned outwards, illuminating the wonder of the world around us, instead of inward, blinding us to everything but our own unhappiness"

- Penelope Russianoff, When Am I Going To Be Happy?

If you or someone you know need assistance with depression, there are many helplines available and ready to talk with you.

Lifeline Australia: 13 11 14 / 24 hours per day

Beyond Blue: 1300 22 4636 / 24 hours per day

Kids Helpline: 1800 55 1800 / 24 hours per day

Love & Light

xx Sandra Stoitis xx

Every day we make decisions that directly impact our health. No matter how small the decisions may seen, they all have a huge impact on our emotional, mental and physical well-being. How do you spend time? Are you adding value to your life with the people you spend time with? Could your daily routine be holding you back from achieving what it is you really want? I can't answer these questions for you, but you can!

It's time to look at your life as an observer and see how you can allow more joy into your life - it may be as easy as 1,2,3.....

The first area we need to address is your future vs your past.

Are you living in the moment, focused on where you are going, or are you looking back at where you've been? The past is fantastic because it has led you to this very point - however, not so great if you find yourself learning the same things over and over again. Life has a way of throwing the same scenarios at us repeatedly until we learn the required lesson and it's not until this point that we can move forward to take on the next challenge.

So, to keep you on the path to bigger and better experiences, I urge you to take a moment to consider the following:

* Who do I spend the majority of my spare time with?

* When I am with this person (or people) are my experiences mostly positive or negative?

* Do we talk about the future and our goals/aspirations or do we spend our time re-hashing our past and talking about others?

* How does delving into my past benefit me?

* Is there a life lesson that keeps appearing for me?

* What is the biggest life lesson I think I need to learn?

The last question there is vital, because when you answer intuitively (usually the first thing that comes to mind before you've had a chance to think about it) - you will answer based on your inner knowingness of what is holding you back.

Sometimes it could be a person, other times a behaviour that may need adjusting - whatever it is, take note and actively strive to make positive changes so the same life lesson doesn't continue to be thrown your way!

Your life is like a book - how can you explore and experience all the chapters if you keep revisiting chapter 1?

The second area I will raise with you is putting others and work first...

Are you caught up in how 'busy' you are because you are trying to juggle it all with very little down time for yourself?

Firstly, I have to tell you how much I dislike the word busy...for me, I use the word achieving instead - it's so much more enjoyable to say and there's no negative connotation associated with it. That being said, when you ask most people how they are these days, you get the stock-standard response.."good, busy..."

Secondly, you need to ask yourself "why am I so busy?"

Is it a lack of organisation? Is it because you are too organised

and you haven't allocated any time for yourself? Are you trying to climb the work ladder and this has been your focus?

Whatever the reason, when you are rushing through life you are not actually present. We all have that person in our lives who is with us, but not really with us ifyou know what I mean. The one whose mind is wandering off thinking about a million other things when they should be present, enjoying the here and now. Consider the impact this could have on your family, friends and loved ones?

Take a moment to think about the following:

* What are my priorities * Do my current actions and behaviours reflect my priorities?

* What do I do for myself regularly?

* If I wasn't so busy with (insert action here, ie: work, family, study etc) what would I do with my time?

These 4 questions will bring clarity to what your priorities are and when you compare them with your actions and behaviours, it may explain why you may be feeling like life is out of whack.

Find a way to take some time out for yourself. Take a walk, exercise, try a new hobby that you've been interested in for a while, schedule regular catch ups with friends...whatever it may be. When you are well-balanced and live life according to your values and priorities, everyone, including you, gets the best possible you! Letting go of certain things may be difficult, but one thing is for sure - it's worth it!

Thirdly, laugh more!

Laughter is the sweetest medicine for stress, pain, and conflict. Nothing brings your mind and body back into balance than a good laugh. It will lighten your burdens, connect you to others, and helps to keep you grounded, focused and alert.

Best of all, this priceless medicine is fun, free, and will support your physical and emotional health.

Some of the many benefits of laughter include:

Boosts immunity - Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies.Decreases pain - Laughter triggers the release of endorphins which are the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.Relaxes your muscles - A good, hearty laugh relieves physical tension and stress and can leave your muscles relaxed for up to 45 minutes afterwards.Prevents heart disease - Laughter increases blood flow and improves the function of blood vessels which can help protect you against a heart attack and other cardiovascular issues.Helps reduce conflict - Nothing diffuses anger and conflict faster than a shared laugh. When you have the capacity to look at the funny side, you can put your issues into perspective which can enable you to move on from confrontations without holding onto bitterness or resentment.

Yes, these are famous Adele lyrics, however for the purpose of this exercise I'm hear to share with you some frequent ways in which our loved ones from the 'other side' drop in to say hello and in particular, one story which completely stood out.

As with all years, 2017 saw many people reunite with loved ones they believed were 'gone forever'. I had newborns, parents, siblings, friends and grandparents all come through to let their loved ones know they are still around. With each reading, I explain that for me, it's like looking at a jigsaw puzzle with 1000 pieces. All the puzzle pieces are floating around in the air and with each new piece of information which comes through and is validated, one piece of the puzzle is captured and the puzzle soon starts to take shape. Imagine sitting down to start a jigsaw without having any idea of the image you are trying to create...well, that's what it's like for me during a reading.

Our loved ones, let us know that they are around in SO MANY different ways. At times we may be thinking of them when a song comes on the radio...We may receive a feather or a coin to let us know they are around...Electrical items may turn themselves on or off without anyone being nearby...We may smell them via scents of perfume, cigarettes, particular foods or drinks...The truth is, we are not limited in how we receive the messages that our loved ones are present, providing we remain open to receiving the signs they provide us with. On average, I do 2-3 readings per week and no reading is ever the same as another. Sometimes we hear from the people we've been hoping for and other times we hear from the people we'd least expect. The fact of the matter is, the ones we are supposed to connect with are the ones that come through. Nothing more, nothing less.

One reading which completely stood out last year was with a young mother and father back in January 2017.

You may have heard me say this before - energy speaks volumes before a word is even said.

The energy that came into the room was that of pure heartbreak, sadness, anger and exhaustion. The couple sat down and before I had the chance to go through my usual spiel of what they could expect, I was being bombarded with messages for them.

The first thing I said to them was "your son is happy and he is in a beautiful place". Needless to say they broke down in tears.

I explained to them that he kept showing me the number 6 and they confirmed he passed away when he was 6 days old. The amazing thing about energy is that even though this was a baby who passed, he was coming through with the energy, personality and vitality of a grown man!

I told them I was connecting with a "Vince, Vincent or Vincenzo" - they confirmed their son was named Vinnie. We spoke about the gifts he received in the hospital and he mentioned the 'soft train' - this was the moment of silence. The 'soft train' he referred to was the very first toy his parents had bought for him when they found out they were having a boy. It was also the toy that he was buried with on the 8th of December 2016.

Vinnie spoke of food that was consumed in his hospital room -- including something to do with blue cheese... (this turned out to be a blue cheese salad which was purchased accidentally and subsequently remained uneaten by his parents!) It's moments like these which are so obscure that end up bringing so much joy and closure to the people who remain. It's these moments - where there is no possible way that anyone could have known the intricacies of these details where important information is validated and we receive the beautiful reminders that life continues when we leave the physical realm of Earth.

Vinnie's connection was strong and we were able to relay messages back and forth for a good 30 minutes before his energy started to fade. His final words were "tell Mum and Dad they'll have another baby next year" - they both looked at each other and shook their heads to disagree.

The energies that left the room were completely different to those which entered the room. For these two people, for a brief moment in time, they had been provided with a gift like no other - they were able to reunite with their newborn son.

In case you're wondering how they're doing - obviously there are good days and not-so-good days but one thing is for certain - Vinnie was right about his Mum and Dad having another baby:

(text received on 30th December 2017)

I hope this article has somehow brought you closure, expanded your awareness of what happens on the 'other side' or given you comfort to know that there is life after passing.

Love & Light

xx Sandra Stoitis xx

**This article was published with full permission from those mentioned.

The second part of The Breakfast Series is here and this time the feature ingredient is Bananas!

Bananas are the original super-fruit - they are loaded with essential vitamins and minerals, including potassium, calcium, magnesium, iron, folate, niacin, riboflavin, and B6. Together, these contribute to keeping your body functioning properly and ensuring you remain healthy.

Bananas are extremely versatile and I'm here to show you 3 quick and easy breakfast recipes to keep you feeling fuller for longer!

2 Ingredient Banana Crepes

Yep, you heard right, these babies can be made with as little as 2 ingredients - so for those of you who don't have time for breakfast, whipping these up is easier than preparing toast!

You will need:

1 Banana, mashed

1 egg, beaten

Optional toppings:

Ground Cinnamon

Strawberries, halved

Maple Syrup

*Combine the mashed banana and egg and mix until smooth.

*Using a non-stick fry-pan pour half the mixture into the centre of the pan and cook for approximately 45 seconds.

*Flip the crepe and cook until the mixture has completely set.

*Repeat with the remaining mixture.

*Finish with your favourite toppings.

Berries and Bananas work a treat, and so does shredded coconut with diced peaches!

Protein Banana Smoothie

This isn't just any old banana smoothie - this beauty is packed full of nutrients which will carry you through right until lunch time!

You will need:

1 Banana

1 Cup Almond Milk (or Coconut Water if you prefer) 1 tablespoon Chia or Ground Flaxseed 1/2 teaspoon Ground Cinnamon 1teaspoon Tahini

*Honey or Rice Malt Syrup can be added, depending on your preferences, however I love this exactly as is!

*Combine all the ingredients into a high speed blender.

*Blend until smooth and creamy.

*Serve immediately and enjoy!

Banana Breakfast Muffins

Who doesn't love the idea of eating cake for breakfast?

Well, with these treats you can have your cake and eat it too, without feeling guilty!

You will need:

1/3 Cup Coconut Oil, melted

1/2 Cup Raw Honey

2 Eggs

3 Bananas, ripened

1/4 Cup Almond Milk

1 teaspoon Baking Powder

1 teaspoon Vanilla Extract

1/2 teaspoon Ground Cinnamon

1 teaspoon Chia Seeds

1 Cup Gluten Free Plain Flour

3/4 Cup Coconut Flour

*Preheat the oven to 165 degrees Celsius.

*Grease your muffin tin with non-stick cooking spray.

*In a large bowl, beat the coconut oil and honey together with a whisk. Add the eggs and beat well. Mix in the mashed bananas and milk, followed by the baking powder, vanilla extract and cinnamon.

*Add the flours to the bowl and mix with a large spoon, until well-combined.

*Divide the batter evenly between the muffin tin, filling each cup about two-thirds full.

*Bake muffins for approximately 23 minutes or until a toothpick inserted into a muffin comes out clean.

*Place the muffin tin on a cooling rack to cool.

These muffins will keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days. If you would like to freeze them, they keep well in a freezer-safe bag for up to 3 months and you can defrost them individually as needed.

These 3 recipes are completely different in nature and truly showcase the versatility of bananas. For me, sitting down and eating a banana on it's own (usually) results in indigestion - however when combined with other ingredients it's one of my ultimate go-to fruits!

As always, have a play with the recipes and tweak them wherever you can to create your breakfast wonders!

Love & Light

xx Sandra Stoitis xx

As we start to approach the end of 2017, many people will feel the need to make 'New Years' Resolutions'. Me - not so much. I don't believe in them. I've always had the belief that if you can start something today, why wait? Especially when that something is going to be making a positive impact on your health and well-being.

Lets be honest, how many people start the New Year by saying their aim is to not go to the gym? NONE. How many people say they're going to gain weight and spend less time for themselves? ZERO again! See the trend....Here are a few easy wellness tips that will set you up for success throughout all of 2018 - not just the new year!

1) Drink more water! Keeping yourself hydrated will ensure your mind and body feel refreshed and energised.

2) Eat breakfast - start the day right and it will lead to a day of success.

3) Add 10 minutes of exercise to your day. Whether you already have an exercise routine or are simply starting out - adding 10 minutes to your day will see you reap the benefits throughout the year.

4) Go to bed 10 minutes earlier. Even if you don't sleep for those additional 10 minutes, you will feel more grounded and calm before it's time to close those eyelids.

5) Reduce your screen time. With so much time spent in front of computers, laptops, tablets and mobiles, find a way to replace these habits with more interactive and physical activities.

6) Work on improving your posture. Your spine is your entire support frame and bad posture can negatively impact your mental and physical health. Keep your shoulders back and stop yourself from slouching!

7) Spend a few moments each day practicing gratitude. Be mindful of your thoughts and take the time to appreciate all that you have and the important people in your life.

8) Commit to one stress-relieving activity each day...Find something that feels relaxing and before you know it, you'll see and feel the benefits in your overall well-being.

9) Put aside $10 per week - at the end of the year you'll have an extra $520 to treat yourself with!

10) Get moving more. If you find yourself predominantly sitting throughout the day, find a way to stand up more, stretch or take a quick walk. If this isn't possible while at work, spend some time on your lunch break walking and moving around. Physical activity will release positive endorphin's which will make you feel happier and re-energised.

11) Put yourself first. Taking care of Numero Uno will ensure you have the energy to take care of others. Kick guilt to the curb and regularly commit to taking time-out just for you!

12) Spend more time with loved ones. We all lead lifestyles that pull us in numerous directions - the key is to achieve balance in scheduling in quality time. Catching up with key people will relieve stress by encouraging laughter and relaxation.

13) Learn 5 simple 'go-to' recipes. These are the beauties that will stop you from relying on take-away on an evening where you really can't be bothered. The great thing here is that you'll be nourishing your body with a home-cooked meal as well as saving those extra dollars.

14) Smile more and laugh out loud. Enough said really.

15) Spend more time in nature. Re-connect with the outdoors and your mind and body will be thanking you.

There's nothing in this list that you probably don't already know - it's just a nice little reminder of how easy it can be to practice a life of wellness. It all starts with the small steps each day - one at a time, remembering to enjoy the process. Wellness isn't a destination, it's a journey - keep it fun and positive!

Love & Light

xx Sandra Stoitis xx

We're approaching that time of year where food and drink are part and parcel of the festivities. You don't want to miss out, but at the same time, you don't want to be rolling out of the party either...

Well the good news is, you don't have to - in this instance you can have the pudding and eat it too! As long as you follow these simple rules!

1) Thou Shalt Eat Everything....In Moderation

You want glazed ham - have it! How about stuffed turkey - go for it! Pudding with custard - yes indeed!

Eating in moderation means eating in balance - between the extremes of binge eating and starving yourself. Doing so will avoid excessive consumption and at the same time you won't be feeling deprived. Watch your portion sizes and if you decide you do want that pudding or pavlova, don't go back for second helpings of the main meal. Make sure half of your plate is full of salad and veggies and voila - you can have the cake and eat it too!

2) Thou Shalt Use Leftovers Appropriately

This one is pretty self-explanatory. If you have leftovers (and trust me, there are always leftovers) put them to their best possible use. Rather than making a creamy carbonara with the leftover ham, shred it and add it to a bright and colourful salad. Leftover turkey? Spread some cranberry sauce, add some thinly shaved radish, cut up some asparagus and wrap in cos lettuce leaves. If somehow you have managed to score a few leftover prawns, chop them up and turn them into a protein omelette! Everything can be turned into a wholesome and nutritious meal, it just needs a little consideration!

3) Thou Shalt Drink Water Between Alcoholic Beverages

This commandment has a double benefit, drinking water between alcoholic beverages will keep you feeling fuller for longer (less chance of binge eating out of starvation) as well as keeping you completely hydrated. It's easy to have a glass champers, a few glasses of sangria with your meal and finish off with a cheeky cocktail or two. Before you know it, you've consumed your sugar intake for the next 3 days and there's more chance you'll eat extra to compensate for the alcohol. Steady your drinks with water in between and your body (and head) will be thanking you for it!

4) Thou Shalt Continue to Exercise Throughout The Holidays

Many people use the excuse that they 'just don't have time to exercise' during a normal working week. And that may very well be the case, however the Christmas period is a time where some of us are generally graced with a couple of days off. Use this time to your advantage! Before going out for that breakfast catch up with friends', or visiting the in-laws for a festive feast - dedicate 30 to 60 minutes to get your heart rate going! You'll feel more energetic, have a positive outlook and you may just stop yourself from overdoing it in the food department!

5) Thou Shalt Add Plenty of Fruit & Vegetables On To Thy Plate

And by fruit, I'm not talking strawberries and peaches on a pav, nor do I mean duck-fat roast potatoes when I'm referring to vegetables. I mean good old fashioned fruit and vegetables. If there is a fruit platter, alongside the other deserts - grab yourself a few pieces and eat them first. Same rule applies for appetisers and main - still enjoy your dip - simply swap the bread and crackers for chopped veggies. Keep your plate colourful with salads and you can't go wrong!

6) Thou Shalt Not Cave In To Peer Pressure

Remember, you don't need to do something just because everyone else is doing it! If you find yourself at a buffet and everyone at your table is going up for their third or fourth helping - don't feel there is a need for you to follow suite. It's OK to say no. Be confident and politely say ‘no thank you’ if you’re offered a less healthy option that you don’t feel comfortable with. Know your limits and stick to them!

7) Thou Shalt Find A Non-Food Focus

This may sound ridiculous but did you know you can schedule Christmas catch-ups that are not revolved around a meal?!?

The beauty of a great Aussie Christmas is that the weather is (usually) warm. Make the most of it by heading down to the beach, relaxing by the pool, enjoying a spot of backyard cricket.

As a society we place so much emphasis on food that sometimes we forget there are other ways to socialise and spend time with loved ones!

8) Thou Shalt Eat Slowly

Eat slowly. Chewing your food thoroughly helps to slow down the eating process and gives our brain the opportunity to keep up with our stomach. Not only does this tell us when we are full, it also optimizes the digestion and absorption of the food we are eating. Simply meaning, we won't overdo it.

9) Thou Shalt Ask Thyself "Does Thy Really Want This?"

Part of the problem on Christmas Day and the lead up to, is

the mindless eating. Don't restrict yourself by not having the food you really want and have been looking forward to. Just avoid the food that you don’t really care for but eat anyway because it's there.

10) Thou Shalt Not Forget To Have Fun

It is the silly season after all and who wants to be surrounded by a negative Nelly? Christmas is a time of reflection, showing gratitude, helping those less fortunate, spending time with loved ones and if you're lucky, enjoying some much-deserved time off.

Have fun, be merry and enjoy the wondrous experience that we are blessed to call life!

No matter what your plans are for the holidays, I hope your days are filled with love and laughter and wonderful memories are created.

Love & Light

xx Sandra Stoitis xx

The last few weeks I've had most of my clients use this same phrase... "I'm feeling stuck"...

When I've asked what this means, these are the responses I've received:

I don't know what I want

Life is chaotic

It's like I'm blocked

I'm just not motivated

There's a heaviness surrounding me and I don't know what to do

I'm in a rut

There's so much going on, where do I start....

Sound familiar?

You're not alone.

The first thing to understand is how you are becoming stuck and I'm here to share with you 5 ways which explain how you've reached this point.

1) HESITANT HABITUATE

In other words, you have a fear or reluctance of change.

When you are so engrossed in the daily routine of life you can develop a safety zone (aka comfort zone) and sometimes its easier to stay in this zone rather than stepping out and seeing what else the world can offer.

Think of it like this - there's something you really want to do... but to do it would require changes and/or sacrifices to your lifestyle...you know you want to do it but you are not willing to make the changes required because 'what if it doesn't work out....' Fear of change is subtle - it stops you from taking any action at all and operates under the radar of convincing you that it's there to keep you safe and protect you. In reality, it's an underlying cause for much stress and anxiety and causes so much confusion that it leaves you actually questioning what it is that you want!

2) DRIFTER

This is the term for when you feel like you are going through the motions of life without direction or purpose and you are simply not motivated to find an alternative route.

Much like the above, the comfort zone steps in and says things like 'better the devil you know than the devil you don't' and prevents you from fulfilling your true purpose in life. For many of us, we need to learn the same life lessons over and over again before we reach the point of drastic change. Take me for example, I was in recruitment for 7 years, yes, 7 years before I finally had the motivation to do something that I truly loved. I had run my holistic health business on the side for the better part of those years, but there was something so freeing about leaving to do what I was put on this Earth for!

If this sounds like you, please, I urge you - don't wait 7 years!

Once you are committed about what it is that you need to do, the motivation will come and you will thrive!

3) NARROW MINDED

Have you ever stopped to think that maybe there are so many new possibilities you may be feeling overwhelmed?

This could be the reason behind your limited outlook, which is causing you to become unwilling in considering alternative ideas, perspectives or thoughts...

To develop more of a positive and open-minded outlook try these tips:

* Embrace the unknown - start saying yes to things more often!

* Catch yourself in a negative response and re-frame the situation.

* Look at your situation as though you are an outsider - it's amazing what advice you would give yourself!

* Mix up your routine - try something new to get you looking at the world differently. It won't take long for you to see and feel the benefits!

* Listen.... really listen when people speak. Sometimes we can be so quick to judge or gather an opinion that we close off the possibilities of learning new things and opening new doors for us.

4) INDEPENDENT ADDICT

We all know this type of person - the one who does it all by themselves and refuses or is unable to ask for help.

This can cause you to get stuck pretty quickly. Suddenly, life becomes so chaotic you don't know if you're coming or going or where you need to be at what time. Whatever the reasons behind this (pride, fear, you don't want to appear that you can't cope etc...) put them to one side and ask for assistance. Not onlywill you feel relieved, you'll be more organised and will find more time to prioritize the really important things.

5) OVER-ANALYSER

Are you simply being stalled by the details?

Are you looking at every single possible variable and outcome?

It's easy to get bogged down and start to feel blocked when analysis paralysis takes over. Your decision making ability becomes so hindered that in the end no action is ever taken - think, self-sabotage.

The downside here is that the habit of over-analysing not only affects you on an emotional level, but also mentally and physically.

How to turn things around?

* Set short time limits on your decisions.

* Get a good start to your day - breathe, meditate and exercise to set you up for success.

* Single task - don't give yourself too many things to do at once.

* Become a person of action - small steps forward only thinking about one small step at a time.

* Become mindful - really live each moment in the present and have gratitude for all the things you have.

* Change your social surroundings (if necessary).

Find ways to spend more of your time with people that have a positive effect on your thinking and less time on the influences that tend to strengthen your overthinking habit.

I hope this article has resonated with you and you are already starting to feel 'unstuck'.

Remember, we are all works in progress so be kind to yourself and start with one small step at a time.

Love & Light

xx Sandra Stoitis xx

I've decided to create a 3-part Breakfast series because: a) we all know that breakfast is the most important meal of the day and b) it can be difficult to come up with new and exciting food ideas, especially when you are pressed for time in the mornings.

Each series will include a star ingredient and show you a few different ways to make that star shine! This series is all about the versatility of yoghurt and how you can incorporate it as part of a well-balanced and nutritious breakfast!

Recipe 1 (pictured above) Chia Pudding with Vanilla Yoghurt, Granola and Mixed Berries

The great thing about this recipe is that it can be partially prepared the night before.

You will need:

1 Cup Coconut Milk

1 Teaspoon Vanilla Extract

1 Tablespoon Honey

2 Tablespoons Chia Seeds

8 Tablespoons Vanilla Yoghurt

Small Handful Granola*

Small Handful Mixed Berries

To make the chia pudding for the base, place the coconut milk, vanilla and honey into a bowl. Stir in the chia seeds and pour the mixture into 2 glasses or jars.

Allow the chia pudding to set in the fridge overnight (or for at least 3 hours).

Once set, spoon the yoghurt evenly between the jars and top with your favourite toppings. For this recipe I have included my homemade gluten free granola together with fresh strawberries and blueberries.

*Granola recipe is below, however you can also purchase prepared from the supermarket or health food store.

Recipe 2

Vanilla Yoghurt with Apple Puree, Nuts and Shredded Coconut

This baby can be put together in less than two minutes, so there's no excuse for running out the door without brekky!

You will need:

8 Tablespoons Vanilla Yoghurt

6 Tablespoons Apple Puree**

Handful of Chopped Nuts

Small Handful of Shredded Coconut

** Apple puree recipe is below, or you can purchase pre-made from the supermarket if time is of the essence.

Layer the bottom of the glass with vanilla yoghurt, distributing evenly between both glasses.

Top each glass with half the apple puree.

Layer the remaining yoghurt and finish with your favourite toppings. For this recipe I used chopped almonds, chopped hazelnuts and shredded coconut.

The creaminess of the yoghurt combined with the natural sweetness of the apple creates a great base for the textured almonds and coconut. A real taste sensation!

Recipe 3

Greek Yoghurt with Blueberries, Mixed Seeds and Honey

You will need:

10 Tablespoons Greek Yoghurt ( I use Natural)

Handful Blueberries

Handful of Mixed Seed

2 Teaspoons Honey

There's no real method to this recipe - it's just about sharing the yoghurt between two ramekins or bowls and topping with the blueberries and mixed seeds.

I like to separate the toppings, simply because I'm a visual person and this is how the colours stand out! Drizzle with honey and voila - your yoghurt breakfast bowl is ready.

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* Granola Recipe

Preheat your oven to 150 degrees Celsius.

In a bowl mix:

2 cups gluten free oats, ½ cup raw nuts, chopped ¼ cup raw seeds (sunflower or pumpkin seeds are great), ½ cup unsweetened chopped and dried fruit, 2-3 tablespoons raw honey, 2 tbsp melted coconut oil, ½ tsp vanilla extract.

Use your clean hands to mix well and toss to coat; it will be sticky and messy but that’s all part of the fun!

Spread the mixture in a thin layer on a baking sheet and bake for 10 minutes, until very lightly toasted.

Cool before serving or storing. This granola can be kept in an airtight container in a cool, dry place for up to 2 weeks.

**Apple Puree Recipe

Wash 5-6 apples then peel, core and slice them.

Place the apples in a large saucepan and cover in water.

Bring apples to the boil, then gently simmer for 15-20 minutes or until soft.

Drain the apples, then, using a hand blender/ potato masher or spoon, mash the apples into a thick puree

Place in the fridge in an airtight container to store. Can be kept for up to 1 week.

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I hope you've enjoyed these 3 quick and easy breakfast ideas and as always, feel free to have a play with the ingredients to come up with your own creations.

Love & Light

xx Sandra Stoitis xx

Our self-talk (you know the monologue that takes place inside our mind) can actually be really positive, providing it is there for support and encouragement.

As humans, we are constantly in conversation with ourselves and this inner dialogue is either making a positive or negative impact on our daily actions and behaviours.

The first way to test what sort of contribution your self-talk is making, is to really listen to what your inner voice is telling you. These are the words and phrases that you routinely say to yourself. Your self-talk patterns can be broken down into one of three ways:

a) generally negative, self-destructive and feeds stress and anxiety

b) generally positive with support and encouragement - or

c) a combination of both a and b depending on what is going on in your life..

It's no surprise that positive thinking and speaking will help you with stress management, boost your confidence and can improve your general health. Our actions and behaviours are inspired by our thoughts so if we can learn to change the way we think and speak to ourselves, we can begin to make changes in our actions.

Here are 50 phrases to create a shift in your self-talk patterns. In with positivity and self-love - out with the inner critic!

1) I am enough. I do enough and I have enough.

2) I accept everything I am, the way I am.

3) I value myself. I value my mind, body, emotions and my spirit.

4) I am worthy of all that I desire.

5) I love and appreciate myself and it's ok to make mistakes.

6) Small steps will make significant changes. I will continue making small steps daily.

7) I believe in myself. I'm excited about my talents and qualities.

8) Negativity is an old story that I am no longer willing to tell myself.

9) I am unique. There is no need to compare myself to others.

10) I am in charge of my own life. I make the best possible decisions for myself based on what I know currently.

11) Today I choose to treat myself like my own best friend.

12) I choose positive thoughts.

13) I understand the power of my self-talk and choose to select thoughts that are positive and uplifting.

14) I am tougher and braver than I may appear.

15) My worth is untarnished by my imperfections or how others choose to see me.

16) It is ok to want the best for myself and to pursue the things that bring me peace and joy.

17) Each day I am one step closer to becoming the person I want to be.

18) I handle bumps in the road with grace and tranquility.

19) Everything is happening according to a greater plan.

20) I love myself no matter what.

21) Everything I need is already within me.

22) I am open to receiving love and happiness.

23) I am healthy, happy and live in abundance.

24) Each day is a new beginning.

25) Every setback is an opportunity to learn.

26) I am always growing and learning.

27) I will change what I can and make peace with what I can't.

28) I choose the contents of my life.

29) I no longer resist the lessons I'm learning.

30) Today, I release all things that no longer serve me.

31) I abandon old habits and choose new, positive ones.

32) I transform negative energy into love and light.

33) I've done more than enough today.

34) Breathe and breathe again.

35) Even though I feel stressed, I completely love and accept myself.

36) In every moment, positivity is a choice.

37) All is well.

38) I choose to slow down if things are moving too fast for me.

39) I forgive myself.

40) I release all expectations that are leading to stress and fear.

41) I choose to only look back to see how far I've come.

42) Even though I cannot control everything that happens, I can control my attitude.

43) The story of my life has many chapters, I will continue to turn each page.

44) I will not doubt who I am or what I am capable of.

45) Worrying is a massive waste of time and energy. It will not achieve anything positive.

46) I have complete faith that everything will work out. Maybe not as I plan it, but just how it's meant to be.

47) My options are endless.

48) I acknowledge my self-worth. My confidence is rising.

49) I love the person I am becoming.

50) I am growing and changing for the better.

Confidence is like a seed, it must be watered and tendered to with care. Gradually as you learn to become more aware of your thoughts, you will find yourself nurturing your seed.

Love & Light

xx Sandra Stoitis

We all understand that meditation is an integral aspect of keeping our mind, body and spirit balanced. It assists in clearing our mind, helps us to relax and releases unwanted thoughts and lower energies.

I am constantly asked "what is the best crystal to use during meditation" and my answer is always the same - it really depends on the outcome you are trying to achieve.

On a spiritual level, meditating with crystals can deepen your intuition, bringing insight and guidance. The crystals can help raise your vibration, which in turn raises your consciousness and awareness.

Crystals are some of the divine tools to help you start and maintain your meditation practice, allowing you to connect with a specific intention and/or move into a deeper state of relaxation.

Although any crystal can be used for meditation, I'm here to share with you how you can work with Selenite and the benefits you will reap!

DID YOU KNOW...

Selenite crystals are white in colour and named after the Greek Goddess of the moon, Selene. It's probably for this reason alone that I prefer to activate my Selenite under the light of the moon rather than the sun!

Selenite has a lustery moon-like glow to it and is a beautiful stone for the Third Eye and Crown Chakras.

Selenite is beneficial for meditation as it works on a number of things.

Firstly, it is said to bring mental clarity, allowing your mind to feel calm and de-cluttered. This promotes relaxation of your mind, which flows down to relaxation of the body.

Secondly, Selenite healing properties unblock stagnant energy, allowing the release of any negative or lower vibrations. This energetically cleanses your body and protects your energy field.

Thirdly, and I love this reason - Selenite will not over stimulate your Chakras or etheric body while practicing meditation. The harmonizers allow you to take in as much of the healing properties as you need, making it easy to have calm, free-flowing energy moving through your body.

Selenite can be found in most crystal shops or wellness centres, so it's not going to be a crystal that you struggle to get a hold of. It comes in many forms - from towers to tumbled stones, to wands and lamps. Find the piece that you are most drawn to, as this is the piece that will be most beneficial to you.

Once you have chosen your Selenite, you are ready for meditation!

Please remember, there is no right or wrong way to meditate - everyone's practices are unique, in the same way that everyone may use their Selenite differently.

The most beneficial way to use your Selenite during meditation is to:

a) hold the crystal in your hand

b) lay the crystal on your body, ideally touching your skin

c) place the crystal on the floor by your Crown, ideally touching your head

HOW TO USE...

Find a quiet space where you normally feel comfortable and relaxed.Place the palms of your hands over the Selenite for a few moments, allowing your energies to connect.If you haven't already done so, close your eyes and focus your awareness on your breathing.Pick up the Selenite and either hold the crystal comfortably in your hands, lay in on your body or place it at your Crown Chakra.Visualise the white glow from the Selenite, flowing deeply into your body. Connect with the energy that this brings.Breathe in this pure white light and allow the Selenite energy to completely relax your mind and permeate your senses.Visualise your intention - your Selenite is here to bring guidance and clarity. Listen to the messages that you are receiving.Stay in this state of relaxation for as long as you need.When you are ready, and feel completely relaxed and at peace, complete the grounding process by allowing all physical sensations to return to your body. Allow your muscles to reawaken one by one.Allow your body to reconnect with the Earth.When you are ready, open your eyes and take a few deep breaths.When you are feeling awake and alert, slowly rise and continue on with your day.

Selenite is an extremely sensitive crystal that acts just like a liquid light from this world to the angelic realm - so it is no surprise that the vibrations you receive from Selenite will lead you to a path of spiritual enlightenment.

Love & Light

xx Sandra Stoitis xx

There can be so much confusion when it comes to the Paelo diet. Some people say it's simply a fad where you only eat meat and others have no idea what it actually involves.

For me, there are some Paleo recipes which I swear by (including these two recipes!), however I certainly don't live a Paleo lifestyle - far from it! I haven't eaten red meat in nearly 3 years and gave up all other forms of meat (fish excluded) 2 years ago.

What I love about these recipes is that they steer away from processed ingredients and focus on the natural goodness of fruit, seeds and nuts. They are also super quick and easy to make and they taste delicious. The perfect on-the-go snack for you and your family!

Energy Bars

Ingredients:

1 Cup Almond Meal

1 Cup Semi Dried Cranberries / Craisins

1 Cup Pitted Medjool Dates

1 Tbsp Shredded Coconut

1/4 Cup Cacao Nibs

Pinch of Ground Cinnamon

Pinch of Ground Cloves

Combine all of the ingredients in a food processor and blitz until all of the ingredients start to come together into a ball.

If you find the mixture is quite dry, add 1 Tsp of water at a time until all the ingredients clump together.

Scrape down the sides making sure you get all of the mixture and turn onto a square baking tray lined with baking paper or cling wrap.

Press the mixture firmly and evenly into the tray and wrap in cling wrap.

Refrigerate for at least 1 hour and then cut into your desired bar size.

Wrap each bar in cling wrap and store in the fridge until ready to consume.

This recipe will provide you with 8 bars (roughly, depending on the size you choose to make them) and they will last for 7 days.

Raw Brownie Bites

Ingredients:

1 Cup Walnuts

1/2 Cup Cashews

Pinch of Himalayan Salt (Grounded)

1 Cup Pitted Medjool Dates

1 Tbsp Vanilla

1/3 Cup Raw Cacao Powder

Mix the walnuts, cashews and salt in a food processor and blitx until the nuts are finely ground.

Add the dates, cacao and vanilla and blitz until all of the ingredients have combined.

Add a few drops of water to the mixture to make it all come together.

Transfer the mixture to a a square silicone tray* and press the mixture in firmly and evenly.

Refrigerate for at least one hour and then cut into your desired square size.

This recipe will provide you with around 12 squares and if kept in the fridge, they will last for 7 days.

*When it comes to silicone baking trays, make sure you know what you are buying. There are some really cheap and nasty brands on the market that are littered with 'fillers'. These fillers are the nasty chemicals that expand and release into your food when the trays are heated. To test the quality of silicone, pinch the silicone and if you see white, stay away! Silicone which does not change colour when pinched is usually safe to work with. Invest in good quality products and when in doubt - do the pinch test!

Like all of my recipes, these can be used as a canvas to add or remove any ingredients to suit. Adding a few drops of peppermint or orange oil to the brownie bites totally change the taste and complexity of the brownies! Have a play and see what you and your family prefer - I guarantee they will both be a hit!

Love & Light

xx Sandra Stoitis xx

Salt lamps are one of those things that you didn't realise you needed until you owned one. If you've been thinking about purchasing one but you're just 'not sure' - give it a go! You don't know what you're missing!

Pink Himalayan Salt Lamps are not only gorgeous to look at and instantly create a calming ambiance to the space - there are many health benefits associated with their use. From the moment I get home each day to the moment I go to bed, the salt lamp in our living room is on! We have them in many rooms of our home but the two which are used the most are those in the living area and bedroom.

Firstly, Pink Himalayan Salt Lamps are known to cleanse and deodorise the air. They have an incredible ability to remove dust, pollen, cigarette smoke, pet dander and other contaminants from the air inside our home. When I first learned how they do this, it was somewhat confusing, so i'll try to explain as best I can....

Pink Himalayan Salt Lamps purify the air by attracting water molecules which they then absorb. Water and electricity you ask? Well, this is what happens... The water molecules together with any foreign particles they may be carrying are trapped into the salt and as the lamp warms up, the same water then evaporates back into the air, leaving behind the foreign particles!

There's no need to worry, your lamp will not be dripping in water* as the process happens almost instantly!

Directly related to the first point comes the next one... Pink Himalayan Salt Lamps can reduce allergy and asthma symptoms as well as coughing.

From the process described above, we know how foreign particles become trapped in the salt which assists to purify the air and alleviates the symptoms of allergies and asthma.

In as little as 7 days, allergy and asthma sufferers should notice a significant change after placing a lamp or two in the rooms where the most amount of time is spent.

By removing contaminants from the air, Pink Himalayan Salt Lamps will help your body to filter the air more efficiently so any foreign particles which do inhale won’t make it into your lungs.

One of the things I love most about Pink Himalayan Salt Lamps are their ability to neutralise electromagnetic radiation.

In today's day and age, most of us are swimming in a sea of electromagnetic radiation which flows from our electronic devices (think mobile phones, tablets, computers, laptops, TV's and the list goes on).

Although these rays are invisible, they are continuously surrounding us and the long-term effects can be both significant and serious.

Studies have shown that constant exposure to electromagnetic radiation has been directly linked with chronic fatigue and increased stress levels, as well as a decrease in the human body's immune response.

To reduce the potential danger to you and your family, keep your salt lamp close by, particularly in areas where there are electrical devices which you use frequently.

If you need any further reason to go and get yourself a Pink Himalayan Salt Lamp, this may be it - improved sleep!

The electromagnetic rays that we discussed a moment ago means there are positive ions in the atmosphere and these (unlike negative ions) have harmful effects on our health.

When our cells are in balance, they are mostly negatively charged and this allows for our body to transmit electrical signals between our brain and nerves in order for our bodies to function properly. The high frequency electromagnetic radiation causes our cells to have an increase in positive charge which not only disrupts the cells balance, but it can also rob you of quality sleep.

Your Pink Himalayan Salt Lamp will act as a neutral negative ion generator and by improving the air quality, will improve your chances of a better night's sleep. Even your pets will love it!

If you're looking to Improve your mood and concentration levels - look no further. Pink Himalayan Salt Lamps are a fantastic (and completely natural) way to enhance your mood or to aid in rest and relaxation. With a natural calming effect, their golden glow has an instant emotive response to help you relax and unwind.

It may sound contradictory, however these beauties are also fabulous for improving concentration levels. This is due to the effect of your body being negatively charged which will improve blood and oxygen supply to your brain and organs. It will also provide a boost of natural serotonin which is our body chemical responsible for making us feel happy!

So there you have it - just some of the associated health benefits with Pink Himalayan Salt Lamps!

No matter where you place your lamp, the satisfaction, enjoyment, advantages and comfort will be second to none.

*If you do live in a humid climate, it is best to place your lamp under a saucer or something similar as droplets of water may form on your lamp.

Love & Light

xx Sandra Stoitis xx

Having a successful business doesn't happen by accident - it's a mixture of all the right elements. Careful thought and planning, focus and discipline, strategic marketing, being 'real' and proper execution.

As a business owner, your biggest investment is yourself.

You'll need to be at the forefront to keep up with changes in your industry so continually developing your skills is a MUST!

When you think you've learnt all that there is to know, you're done. I always say "Stay Green, You Grow. Go Red, You Rot". And it's as simple as that. There is always something more to learn and ways to improve.

Here are some strategies to ensure your business success...

Thought & Planning

The idea behind a strategic plan is to provide a useful focus to energise and move your business toward its overall goals and objectives. Once you have a clear mission and purpose for your business, you can break it down to manageable segments.

For example, this funnel has been used as a starting point for identifying your customer base. Ideas have been brainstormed and they are then filtered down to how they tie in with the identity of your brand. From this stage a pricing strategy can be established moving you toward how you will reach your customers.

It's important to remember that every element of your business needs careful thought and planning and should always be brought back to the fundamental 3 keys:

Who you are (Strengths and Weaknesses)

What your customer wants (Opportunities and Threats)

What you stand for (Values, Purpose & Mission)

No matter the answers to your questions, don't lose the ability to differentiate yourself from your competition - find your unique niche and go with it!

Focus & Discipline

The key to having focus and discipline is to manage your time wisely and understand when you are most productive.

For me, I'm super-great first thing in the morning until around 12.30pm. Then my energy starts to dwindle and I pick up again around 2pm and I'm good until late in the evening.... Can you see how there would be NO POINT in keeping my most important task until 1pm?

Start your day with the most important thing first, that way, even if very little else gets done, you have achieved the most important thing for the day.

Have the discipline to stay on track and keep to your schedule. For many people who work from home or run their own business, it can be so tempting to finish off another task or take a detour because of the flexibility - this is fine, every now and then, but if you find yourself doing more 'other things' than working, you're business has little chance of thriving.

In a world of technology it's so easy to be distracted by notifications left, right and centre and before you know it, half the day is gone and the work still remains.

Ask yourself these questions:

Am I happy with my working environment?

What distractions can I remove?

Have I achieved everything I set out to today? If the answer is no - why not?

No matter what your business or industry, the key to success is always aligned with focus and discipline. It's a matter of blocking out the noise without detaching from the things that really matter. Just remember, if you're not getting it done - someone else is.

Strategic Marketing

When it comes to marketing strategies you will need to understand everything about your target market and carve out your own niche methods to appeal to them directly.

Understand who your target demographic is by considering the following:

Age GroupLocationGenderIncome LevelEducation LevelOccupationStatus - Married/ Single / Family

Don't forget to take into account the psychographics of your target market - these are the segmented personality traits:

LifestyleBehavioursValues & BeliefsAttitudesHobbies & Interests

Once you've researched your target audience, deliver your marketing material in a format that will be most appealing for them and will fit into their lifestyle.

What features of your product or service are most appealing to your target market? How and when will your target use the product or service? What are the benefits of choosing your product or service? What media does your target turn to for information? Does your target read the newspaper, search online, or attend particular events?

No matter what the advertising method, highlight your unique point of difference and keep a track of all marketing so you can pin-point what works and what's not so great for you.

Be Real

The world is big enough for you to be yourself!

Be real and be you!

We live in an age of social media where filtering and editing every image of ourselves and our brand is second nature. But remember, successful businesses are built on real relationships and real communication.

Keep in mind that each business transaction has a human being at both ends and those who are authentic and strive to remain unique in their product or service will have a huge advantage.

Listen to feedback that you receive, welcome constructive criticism without defense and most of all trust your intuition.

Focus on building real relationships in the real work and you will find that people will genuinely relate to you and understand what you're all about. Don't hide behind a social media profile or persona!

Execution

It's all well and good to have a great plan and excellent marketing strategies but if you don't execute it properly - what's the point?

Execution of a business strategy is a disciplined process itself and this is the element where all of the dots connect to set you up for success.

Don't be afraid to re-evaluate and make changes where needed.

The most successful business owners are the ones who can dissect the plan and strategy and make changes for improvement.

In this ever-changing world, adaptation is key, but rather than reacting - shape it the way you want it to be. Be a leader and stand in front of the pack.

Love & Light

xx Sandra Stoitis xx

Do you ever feel like your life is a movie constantly stuck on fast forward? When you ask how someone is these days the usual response is 'busy'. Yes, we're all busy - we're all wearing numerous hats and trying to juggle as many things as possible but what are we doing to slow down and actually enjoy life?

If you feel like you're missing the point in getting from A to B, here are some of my favourite crystals to help you slow down and enjoy the ride!

Labradorite

Just look at these colours! Simply stunning and the healing properties are intense!

Amplifies joy, happiness & security.Eases tension and releases stress and pressure, slowing down the mind and body.Strengthens intellect and heals problems associated with the brain.Increases telepathy, the ability to live in the present moment and generates euphoria.

Carnelian

A stone which guides you through times of change.

Eliminates confusion and allows you to prioritise.Creates emotional balance.Reduces depression and brings about positivity.Amplifies happiness, hope and courage.

Purple Howlite

Not only is this one of the prettiest stones to look at, what it can assist with is phenomenal!

Aids in calm and reasoned communication in times of stress.Teaches patience and assists in eliminating rage.Calming - an antidote for an overactive mind.Formulates ambition and teaches you to search for happiness within.

Jade

This is a stone which dates back to ancient times and is still knows as the stone for health, wealth and happiness.

Provides endurance and peacefulness. Increases ability of expression and flexibility.Calms, heals, purifies and comforts.Reduces negativity.Beams courage, love and wisdom.

Pyrite

Sometimes known as 'fools gold' but I assure you, this stone is no fool!

Brings a positive view towards life. Eases pressure and feelings of hopelessness.Eliminates anxiety and stress.Strengthens desire.Encourages working harmoniously with others.

Work with your crystals during meditation or keep them in your bag, car or bedside table. Once they are infused with your energy, they will work for you, delivering all of their healing properties. If you're new to crystals, be sure to follow the next few steps - this is really important!

Cleanse: Purify your stone by placing it in a small bowl with water and 1 Tablespoon of rock salt (my fave is Pink Himalayan, but any rock salt will do). Keep it in there for around 30 minutes and then rinse it under running water.

Activate: Charge your crystal by placing it in direct moonlight, sunlight or burying it into the Earth. Allow it to activate for at least 1 hour and then hold the stone in your hand saying something along the lines of ""I intend for this crystal to be effective for healing in light and love for the highest and greatest good of all"

After this process, your crystals are ready for use! Just remember if anyone else touches your crystal, you will need to repeat the cleanse and activation process again due to the transfer of energy.

As we approach the end of the year (or as some people refer to it as the 'silly season') remember to breathe and take the pace off life. Enjoy the moment and show gratitude for all that you have! Living in the present and actually being content with where you're at and what you have is the absolute key to happiness.

Love & Light

xx Sandra Stoitis xx

Do you ever find yourself needing something small but sweet to get you through your afternoon? If you're anything like me the answer is YES!

Rather than grabbing that chocolate bar or last piece of cake, make a batch of these babies and keep them on hand for when the sugar craving hits!

The great thing is they are less than 100 calories each and they are PACKED full of goodness! They're that good that you won't even know they're healthy!

Even better, get the kids involved for some school holiday fun!

Coconut Cacao Balls

1 Cup Almond Meal

2 Tbsp Desiccated Coconut + Extra For Rolling*

1 Tbsp Melted Coconut Oil

2 Tbsp Raw Cacao

1Tsp Organic Vanilla Extract

6 Medjool Dates (Pitted)

Handful Organic Raisins

Handful Organic Cranberries / Goji Berries

2 Tsp Chia Seeds

2 Tsp Cinnamon

- Makes 12 Balls

Add all of the ingredients to a food processor and blitz until well combined.

The mixture should resemble damp sand - if it's looking a little dry, simply add water, 1 teaspoon at a time.

Take a tablespoon of mixture and using your hands, roll into equal balls. If you like, roll them in coconut to finis or even cacao powder.

The great thing about these balls is you can add or remove anything you choose! This is a good base so feel free to have a play and see what you prefer!

Apricot Macadamia Balls

1 Cup Almond Meal

1/2 Cup Macadamia Nuts

1 Cup Desiccated Coconut + Extra For Rolling

1 Tbsp Organic Vanilla Extract

1 Tbsp Melted Coconut Oil

2 Tbsp White Chia Seeds

1 1/4 Cups Whole Dried Apricots

- Makes 20 Balls

Add all of the ingredients to a food processor and mix until all nuts and apricots are finely chopped.

Again, if the mixture calls for it, add some water 1 teaspoon at a time to get to the right consistency.

Roll tablespoons of the mixture into balls and roll in coconut to coat.

This is another recipe you can definitely have a play with! I often add grated ginger, orange and lemon zest and it gives them a real kick!

Creating healthy and delicious snacks doesn't need to be hard work! These recipes can be stored in an air-tight container and refrigerated for up to 3 weeks - if you can get them to last that long that is!

Enjoy!

Love & Light

xx Sandra

When you work in the health and wellness industry, there's no doubt that you do get asked some pretty interesting questions! I guess because my background and abilities are so diverse, questions that I am asked on a daily basis are not all related to the same topic - so with that in mind, I'm here to share with you my Top 5 Frequently Asked Questions!

Question 1)

How did you first know that you had a psychic ability? I first realised that I knew things other people didn't when I was 8 years old. There were family friends that would come around at Christmas time and for whatever reason (gut feel / intuition / energetic awareness), I didn't like the lady. The husband and wife would come over with their 2 sons and the three of us would play board games and run around the house playing hide and seek. After one particular visit, when they left, I asked me Mum "why does she have two husbands?" I'll never forget the look my Mum gave me. She said "Sandra, don't be ridiculous, she doesn't have two husbands". I pushed back some more and couldn't really understand why I was getting in trouble for simply asking a question that I wanted to know the answer to.... Each year, the same thing would happen and I was met with the same angry response. Well, that all changed when I was 11. That year, the family came for a Christmas visit but she was not with them. When they left I asked my Mum why she didn't come and Mum answered, "they've separated". As if it was yesterday, I remember saying "Oh, she's gone off with her other husband". That's when the penny dropped for my Mum. I didn't know what an affair was at 8 years old - I just simply picked it up as being 2 husbands.... As it turns out, the lady that I just didn't like - was having an affair for all of those years and I didn't know how to describe it any better at the time!

I just want to start by saying that when our loved ones pass away, they are still with us energetically, so even if you cannot physically see them, they will present with signs to show you they are still around. All you need to do to receive the signs is to open your heart! Some of the common ways our loved ones show their presence is through the following:

Feathers or coins appearing (usually in unlikely places!)Photographs (energy can make itself known in photographs, usually appearing as orbs - transparent like balls of light.)Electrical devices switching on or off or objects moving (this is to get your attention and chances are they have been trying to make themselves known for some time, but you just kept missing it!)Associated smells (perfume/ cigarettes / flowers)A song on the radio right as you're thinking of themInvisible touch (gentle touch on your head / back or arm without anyone being there)

Question 3)

I can't meditate - what do you suggest I do?

Yes, you can meditate! Don't just think that meditation is sitting on the floor cross-legged with your arms in prayer position! This is one way to meditate, but not the only way. Each and every person will find a style that resonates with them. It's simply a matter of finding what works! Boxing....Walking....Running....Yoga....Dancing....Breathing....

Directing your attention and awareness on a specific focal point is all meditation. Whether its's through controlled movement, sitting in silence or laying down with your eyes closed, everyone can meditate.

Question 4)

I've been through a run of bad luck, things happening one after the other - what can I do to turn things around? I'm asked this at least 3 times per week. Firstly, it actually all depends on what 'bad luck' you're referring to.

The best place to start is by clearing any built up or stagnant energy within the home, which at times may feel 'negative'. The most effective way to do this is by burning white sage (incense or a smudge stick) throughout the entire home. It's really important to know that the energy needs somewhere to go, so it's vital that ALL the doors and windows are open (including the garage and alfresco). As you clear each room with the white sage, ask that any energy which does not serve a higher purpose, be removed immediately and replaced with love and light. It's best to do this when someone else is in the house with you (for safety reasons).

Don't forget that your own energy will also attract the type of energy you invite. Re-frame situations by looking at the positives and don't get drawn in to other people's negativity! if you do, you'll be lowering your own vibration and attracting things which may be considered 'bad luck'.

Question 5)

How do you receive your psychic information?

Every way you can think of!

I guess the upside (or downside, whichever way you want to look at it), is I am not restricted with how I receive messages. I'll quickly explain, Claircognizance is the ability

for a person to acquire psychic knowledge without knowing how or why he or she knew it. I will often gain information about a person, object, place, or event through simply knowing, as in it just "comes to" mind.

Clairsentience, which means clear sensing - is the ability to feel the present, past or future physical and emotional states of others, without the use of our normal five senses. My ability here is full on at times and I have experienced intense pain when conducting readings and my emotions have been pushed to the extreme. I also feel the energy and can retrieve information from houses, public buildings and outside areas. When I haven't protected myself enough, it's not uncommon for me to take on other people's physical pain.

Clairvoyance - this is probably one that most of you are familiar with and it refers to the ability of perceiving things or future events which are beyond normal sensory contact. I've been with clients (and friends and family) where I've had entire scenes of future events completely unfold right before my eyes, only to have them play out in real life step by step. I always get asked "can you see the winning lotto numbers?" - the answer is no! As much as I would do wonderful things with the winnings, you cannot use your abilities for your own personal gain (unless it's for your safety).

Last but not least - Clairaudience, which means clear hearing. This is the ability to perceive sounds or words from outside sources in the spirit world. Psychics who are Clairaudient hear voices, sounds or music that are not audible to the normal ear. They receive these messages mentally or within their ears. When I'm passing on messages and giving people names, I may be wrong with the pronunciation of the name, however I'm never wrong with the sound.

So there you have it, the answers to the questions I am asked day in and day out! I hope this post has explained a few things - I tried to keep my answers detailed but still short and sweet!

Love & Light

xx Sandra Stoitis xx

Dear 16 year old Me....

You're doing a great job.

All that stuff that you think is really important - it's not. Well it kinda is but it depends on what your talking about.

Your friends - they're important - in fact, 20 years from now you'll still be hanging out with many of them! One of them you'll marry!

I know right?!?!

Family will still mean the world to you and all those times where you get frustrated at your Nonna for telling you to eat more, put another jacket on, stop wearing thongs and take off that black nail polish - well, there will come a day where you would wish you could hear all of those things over and over again. At this stage you know you will miss her when she's not around anymore but you have no idea on the impact she will have on your life. Sandra - don't take your loved ones for granted. Ever.

School - you'll be fine. Just do your best and no matter what, always follow your gut and it will lead you to the right place. You'll actually graduate year 12 with straight A's without having to compromise all the subjects you're passionate about, so again, do what's right for you and don't stress about TEE (in the future they'll be calling it ATAR)...

Your ability to 'know' things will become greater and greater over time. Use this to your advantage now! Your dreams and visions are forewarning and are simply here to protect you - there is nothing to be afraid of. In fact, they will save you from car accidents and terrible encounters in the future.

Those shadows you see, you'll become better at connecting with them....In just a few years from now you'll be passing on messages to others who have lost loved ones....

17 years from now you'll work with a hypnotherapist who will help you sleep. If you fancy sleeping earlier - go and see a hypnotherapist sooner!

Sandra, always be yourself - don't try to change who you are for anybody. People will love and respect you for YOU - so don't compete and compare otherwise it will take you until you're 30 to learn this!

Here's the important thing 16 year old Sandra... this is huge so please listen carefully. In less than a year from now you will go through one of the most life-changing events you could think of. One of your best friends will pass away from leukaemia and it will still affect you 17 years later. You develop a huge fear that you too will get leukaemia and for the next 18 months every time you have a headache, fever, body pain or cold, you will think (sometimes out loud, sometimes silently) "that's it, I'm going to get leukaemia and die too".... Sandra please listen to me... the power of the mind is HUGE. The power of manifestation is HUGE. The power of what the universe delivers to us is HUGE.

So huge that by the age of 23 you will be diagnosed with a rare bone marrow mutation. It's not until you hear the words "it's a type of leukaemia that's not in the leukaemic phase" that you actually realise what you have done. You have allowed fear to drive everything in your life and by putting the words, the feelings and the belief out there, you actually manifested something bigger than you could've imagined.

You'll spend the next 11 years working on yourself, healing yourself (as much as you can) and through this, you will learn to heal others and will teach them how to heal themselves too.

You will continue to say "everything happens for a reason, even if we don't know what that reason is right now".

One of your biggest driving forces in life is to live life to the fullest and you will do this on a daily basis, so don't change a thing!

And that guy you marry from school - you two will spend your time traveling the world together, so hang in there! You will get to go to the Eiffel Tower, watch countless shows on Broadway and yes, you will meet Al Pacino! The best part is you'll do it with your hubby by your side! Oh, and one more thing...you know how you go through the shopping isles with your mum pretending you need to buy dog food for your "chocolate Labrador, Sampson" - well, you do end up with a chocolate lab called Sampson! You actually end up with 2 and they are so much better than your make believe version!

Sandra, other than what I've shared with you, the only advice I'll give you is to drink more water!

Love & Light

xx Sandra Stoitis xx

From soothing sunburn, to teeth whitening to cleaning - there are so many wonderful uses for apple cider vinegar, not to mention the health benefits that come with this natural and popular household item.

Vinegar itself is something that has been used for centuries for various cooking and household purposes and within the natural health community, apple cider vinegar is the most popular of them all - with many of the health benefits supported by scientific research.

Here are 25 ways you can use this baby!

1) Liver Tonic / Detox Drink

Mix 2 Tbsp ACV and 2 Tbsp lemon juice with 1 glass of warm water. Add 1 Tsp ground ginger, 1/2 Tsp cinnamon with a dash of cayenne paper. Don't forget you can always add some raw honey to enhance the flavour if needed! This mix can reduce blood pressure, regulates your pH levels, balances blood sugar levels and increases your metabolism. Drink 1 cup 20 minutes before your first meal of the day.

2) All Natural Household Cleaner

The main substance in vinegar is acetic acid and it is known to kill bacteria and/or prevent them from multiplying. These anti-bacterial properties and the balanced pH of ACV make it the perfect natural household cleaning product. Fill a spray bottle with equal parts water and ACV then spray windows, counters and benchtops for cleaning and disinfecting.

3) Hayfever / Seasonal Allergies

Fight seasonal allergies and hayfever with this amazing mix:

Put 2 Tbsp in a large glass of water and drink three times daily. The ACV helps disperse mucous in your body and supports lymphatic drainage. It also supports the immune system and can work wonders to clear your sinuses.

4) Treat Colds

This baby is the ultimate remedy to cure a cold quickly and naturally! ACV is packed with vitamins and probiotic-boosting acetic acid. Add 2 Tbsp of ACV to 150ml water and drink three times daily to cure a cold.

5) Sore Throats

To soothe a sore throat, gently gargle 1 part ACV with 1 part water. Gargle for at least 1 minute and repeat every few hours.

6) Kills Fungus on Toes & Skin

We already know that ACV contains powerful antibacterial healing properties so it's know wonder that it makes a great natural remedy to kill fungal infections on the toes and skin.

Simply mix 1Tbps ACV with 1Tsp coconut oil and a few drops of pure Oregano essential oil and rub on the area twice daily.

7) Fight Lactic Acid Build-Up

Add 1Tbsp to your water after your work-out to help minimise the build up of lactic acid.

8) Soothe Sunburn

If you spent too much time in the sun, soothe your skin by adding 1 Cup of ACV to a lukewarm bath together with 1/4 Cup coconut oil and a few drops of either Peppermint or Lavender essential oils.

9) Teeth Whitener

One of my favourite uses for ACV is as a natural teeth whitener. Take your finger and rub ACV on your teeth for 1 minute, then simply rinse with water. The pH of ACV can remove stains from your teeth and over time will naturally help whiten! No bleach or nasties needed here!

10) Hair Conditioner

ACV is amazing as a natural hair conditioner and makes your hair super shiny! Grab an empty shampoo/ conditioner bottle, fill it with 1 Tbsp of ACV and 1 Cup of water and a few drops of your favourite essential oil. Pour this on your hair after shampooing and really get into the roots, making sure your hair is thoroughly covered. Leave in for 2 minutes and then rinse thoroughly.

Do this three times per week for best results!

11) Stops Hiccups

Yep, your read that right! This baby has the ability to stop a hiccup in it's tracks. Simply take 1 Tsp of ACV and the active ingredients will send a message to the nerves in the throat to stop the spasms! Be warned - it is extremely sour and not the most pleasant thing to take without dilution!

12) Indigestion / Reflux

If you suffer from indigestion or reflux (or are simply planning to indulge in foods that you may regret later) try this folk remedy which is known to work wonders. Add 1 Tsp of honey and 1 Tsp of ACV to a glass of warm water and drink it 30 minutes before eating.

13) Skin Toner / Eczema & Acne Treatment

ACV is great natural skin toner as well as a natural home remedy for acne. Its antibacterial properties help keep acne under control, and the malic and lactic acids soften and exfoliate skin while reducing red spots and balancing your pH. Rub apple cider vinegar on the effected skin or use it as a wash — follow with either coconut oil and/or essential oils on the area to support further healing.

14) Ease Unsightly Varicose Veins

As a natural anti-inflammatory, ACV is great for easing varicose veins as it improves circulation in the vein walls and reduces the bulging effect.

Combine ACV with pure witch hazel and rub on veins in a circular motion and you should start to see improvements within a couple of weeks.

15) Freshen Clothes

Remove musty odours and brighten your colours by adding 1 cup of ACV to the wash cycle.

16) Toilet & Tub Cleaner

Clean your toilets, tubs and sinks without a hint of bleach or nasty chemicals! You can use undiluted ACV on porcelain surfaces and for hard water stains in sinks, fill with hot water and 2 cups of ACV Let the mixture soak for between 30 minutes to 2 hours (depending on the stain).

This list could actually go on and on and on, but I'll stop it there for you! I hope you enjoyed the read and have learnt a few handy tips and tricks for ACV - oh and don't forget - it makes a great salad dressing too!

Love & Light

xx Sandra Stoitis xx

Spring is (finally) here and you may find it's time to do a bit of clean out or clean up!

If you're anything like me, you probably don't like to use harsh chemicals but at the same time, you don't want to compromise on the quality of your clean either. Well, the good news is, you don't have to.

With just a few general house-hold items, you can make your own alternative cleaning products to make every area of your home glisten and sparkle!

Before I share with you some of my fave DIY wonders - here's what you need to know about 'indoor pollutants'...

The Environmental Protection Agency (EPA) ranks indoor air pollution, most commonly derived from cleaning products, among the top environmental dangers. Exposure to some of these pollutants can result in immediate health threats including: headaches, dizziness, fatigue, exacerbated symptoms of asthma as well as irritations of the eyes, nose and throat. These are just the immediate effects. Long term effects have been linked with heart disease, cancer and respiratory diseases.

The scary thing being, not all cleaning products detail all of the ingredients they actually contain, other than the registered pesticides which are a legal requirement. So how do you know what's safe? To some degree - you actually don't.

To avoid the confusion, I've put together some of my favourite cleaning recipes which you can easily make at home, with products you probably have in the house. Here's what you'll need to practically clean every room and every surface!

Bi-Carb Soda / Baking SodaEssential OilsLemons / Lemon JuiceOlive OilRock SaltWhite VinegarVodka

Toilets & Tubs

For an awesome toilet and tub scrub which deodorizes while it cleans, pour ½ cup of baking soda and about 10 drops of tea tree essential oil into the toilet / tub.

Add ¼ cup of vinegar to the bowl and allow to rest for at least 10 minutes. You'll know its working because the mixture will fizz!

Scrub away and watch the stains and grime disappear!

For daily maintenance, fill a small spray bottle with vinegar (about 1 cup should be plenty and add a few drops of your favourite essential oil (I like to use lemon and tea tree personally). Spray, let it sit for a few minutes and then wipe the surface clean. Voila!

Kitchen Countertops

This recipe is a great all-purpose counter cleaner (which just happens to be great for bathroom and laundry benchtops too).

Simply mix together equal parts vinegar and water in a small spray bottle and wipe the surface clean.

Just be careful, if your countertop is made from stone such as marble or granite, the acid in the vinegar won't be good for these surfaces. Instead, replace the vinegar with a good old fashioned cheap vodka!

Cutting Boards

These babies are where germs and bacteria thrive!

All you need to create a non-toxic cleaning agent is a lemon and some rock salt!

Sprinkle some rock salt over the surface of the board. Cut the lemon in half and rub with half the lemon. Allow it to rest for 10 minutes and then rinse away!

Floors

This one is not recommended for wooden floors, although it's amazing for tiles!

Combine one part vinegar with with two parts of hot water in a bucket. Using a mop or rag, wash the floors with the solution and there's no need to rinse off!

Laundry Bleach

For a non-toxic bleach alternative when doing your laundry, add some lemon juice to the rinse cycle.

Wooden Furniture

Clean varnished wood by combining 2 tablespoons of olive oil, 1 tablespoon of white vinegar, and 1 Litre of warm water in a spray bottle. Spray onto wooden surface and then dry with a soft cloth.

This is great for furniture but don't try it on your floors - the oil will make things a tad slippery!

Windows & Mirrors

This is a great cleaner for your windows and mirrors. Combine 1 part vinegar with 4 parts water and a 2 Tablespoons of lemon juice. Then use a sponge or rag (or newspaper) to wipe clean!

Sink Drains

If your sink drain is clogged, start by boiling 2 cups of water. Pour ½ cup of baking soda into the drain, and then add the water while it’s still nice and hot. This normally does the trick however if you find that it's still not clear, after the baking soda pour 1/2 cup vinegar down the drain. Cover the drain tightly with the lid of a large pot and wait until the fizzing stops. Rinse with boiling water until clear.

Pan De-Greaser

To cut through the grime on frying pans, simply apply some salt and lemon juice and scrub vigorously. This one requires some serious elbow power!

I'd love to hear from you if you have other great DIY cleaning recipes - let's all work together to eliminate nasty chemicals and toxins from our homes!

Love & Light

xx Sandra Stoitis xx

If you're like most people, you probably think coconut oil is just for cooking (or sun-baking in the 70's). I'm here to share with you the wonders and benefits of incorporating this amazing oil into your daily life - you might be surprised!

FOOD - Use coconut oil as a substitute for other oil in whatever cooking you're doing. The flavour is quite mild so unless you require a specific taste, it's suitable for just about all cooking applications. It also has a really high smoke point, which makes it a great oil for frying.

GERMS - Coconut oil contains Lauric Acid which can kill bacteria, viruses and fungi when digested or applied directly to the skin. It is known to help fight athlete's foot and fungal infections.

VISCERAL FAT - It is effective in assisting to reduce abdominal fat, especially the dangerous visceral fat around the organs.

INSECT REPELLENT - If you're anything like me, you don't like using insect repellent simply due to the toxic chemicals and nasties that are hidden. So make your own! Mix coconut oil with rosemary and mint pure essential oils and keep those bugs at bay!

CHOLESTEROL - Coconut oil can improve blood cholesterol levels and lower the risk of heart disease. Studies have consistently shown that coconut oil increases HDL (good cholesterol) and improves the cholesterol ratio. When HDL and cholesterol ratio values are evaluated, coconut oil reduces risk of heart disease more than soybean, canola, safflower, or any other vegetable oil typically recommended as “heart healthy.”

ENERGY - Coconut oil can increase your energy expenditure, helping you burn more body fat. The Medium Chain Triglycerides (MCT's) can increase 24 hour energy expenditure by 5%, so look for ways to incorporate coconut oil into your food or drink especially before working out!

APPETITE - Acting as an appetite suppressant, coconut oil will see you eating less without even noticing it. This may be due to the ketone bodies the MCT's are converted to, as ketones are known to be satiating.

EPILEPSY - A ketogenic diet (one where ketones are produced) can treat drug-resistant epilepsy in children.

ALZHEIMER'S - Coconut oil has been known to help boost brain function in Alzheimer's patients. The ketones that come from MCT digestion are used as an alternative energy source for brain cells which appear to use glucose less effectively than is optimal.

CUTICLES - Rub coconut oil into your cuticles to help your nails grow healthy and strong.

SKIN - There are SO MANY uses for coconut oil on the skin:

Exfoliate - Mix together 2 Tbsp sugar with around 3 Tbsp coconut oil. Store in a air-tight glass jar.

Moisturiser - Applied to your face or body, it improves the moisture and lipid content in the skin. This helps prevent dry skin and can help plump out lines and wrinkles.

Massage Oil - Reduces resistance and moisturises at the same time.

Make-Up Remover - Coconut oil on a cotton ball will remove all traces of make up and is safe for your eyes too!

Shaving - Use as a shaving cream or after shave serum.

Sunburn - Naturally an SPF of 4, it blocks out some UV rays. Still be careful in the sun but if you do find yourself burnt, you can also rub coconut oil into the area to speed up the healing process.

Nappy Cream - Can be used to rub onto baby's bottom in place of nappy cream.

Acne - Increases the health and appearance of the skin; supplies potassium to the body; maintains protective acid layer on the skin and reduces inflammation from acne.

Skin Injuries - Helps healing when rubbed onto the skin after injury or infection. Assists in soothing eczema and psoriasis.

Bites - May lessen the itch of mosquito bites.

Face Mask - Mix 1 Tbsp coconut oil and 2-3 drops of pure tea tree oil = perfect overnight face mask!

LIPS - Rub directly onto your lips to remove lipstick - or use in place of lip balm!

DEODORANT - Coconut oil can be used by directly rubbing into your armpits. If you're looking for more of an antiperspirant (minus all the chemicals, aluminium and toxins) - mix it with shea butter, arrowroot and baking soda.

CLEAN BRUSHES - A great way to clean your make-up brushes. Soak them overnight in coconut oil and then rinse! They'll be just like new!

HAIR - Again, SO MANY uses for coconut oil on the hair:

Conditioner - Add a small amount to hot water then apply to your scalp, massaging it into the roots. Rinse as usual.

Treatment - Rub directly into your hair, cover with a shower cap and leave in for a few hours before rinsing out.

Smoothing - Add a dab to your fingertips, rub together and then rub through your hair to control frizz.

Lice - Mix with apple cider vinegar as a treatment for head lice.

Dandruff - Rub a small amount directly into the scalp as a way to get rid of dandruff or cradle cap.

DOGS - Who said coconut oil is just for humans? There are super awesome benefits for your 4 legged friends too!

Skin Allergies - Can clear up skin irritations, dry skin and improve general skin health.

Coat - Makes their coat shiny while also deodorizing any doggy odor.

Infections - Prevents and treats fungal infections, disinfects cuts and reduces or eliminates bad breath.

Also assists with digestion, controls diabetes, increases energy and aids in arthritis or ligament problems.

So there you have it - a few different ways to use this diverse and wondrous oil!

If you have any other magical uses - I'd love to hear from you!

Love & Light

xx Sandra Stoitis xx

Lately, I feel like the 10 hats I wear increased to 20.

Who else can relate?

Rushing to get to work, focusing on doing my job to the best of my ability, rushing to get to my studio, dedicating time to my clients (before, during and after their sessions), rushing to get back home, spending quality time with our boys (2 Chocolate Labs), organising date nights for me and hubby, rushing to make dinner, rushing to eat dinner, trying to manage social media, writing my weekly blogs and meditations, managing my online store, and blah blah blah....

My 40 hour working weeks are usually 70 - 80 hours and at times, I still feel as though there aren't enough hours in the day to get everything done!

So here's how the universe MADE me slow down....

At first it started a few weeks ago with the little things. For some reason, no matter where I was going, I would get EVERY SINGLE red light. I'm not talking one or two - I'm talking 7 or 8 in a row every time I would leave the house. And it wasn't just the red lights that were slowing me down - if there was a truck, a rubbish removal van, a bus or something else that causes delays - I found myself right behind them all, unable to do a thing about it.

At first I was like "OK Angels/Universe I get the hint, slow down" but then nothing would change and I'd be back to my usual routine of rushing....

The next thing that started happening was I kept bum

ping in to things. Now I'm a bit of a klutz at the best of times, but this was something else. I'd trip over slight steps, walk into tables and chairs, catch my toes on our coffee table leg, hit my head getting into and out of the car... seriously it was one thing after another. And do you think I slowed down? Nope. There were things that needed to be done and I certainly wasn't going to make myself fall behind...

Then it happened and it got me real good.

Illness strikes (and for me, it was just a few days before my birthday!)

Here's the thing, you don't need to be a genius to know that illness is always a sign from our bodies that something is wrong. It usually hits you after all of those niggling signs to slow down were ignored. You were tired, but kept going. So busy helping others to heal that you didn't give spare any time to heal yourself... you know the drill.

For me it got me in my right eye. It started with immense pressure pain and I just couldn't get any relief. I woke up and my eye was sticky and watery so instead of going straight to the pharmacy I went to work. After 2 hours I drove myself to the pharmacy where I was given special eye drops for conjunctivitis. I was advised that it's highly contagious and I needed to take a few days off. I obeyed, as I really didn't fancy sharing the love. The next afternoon (about 30 hours after starting the drops) my eye was red, inflamed and really sore - this certainly didn't look like something that was being healed with my eye drops.

Something didn't feel (or look) right so I went back to the pharmacy and was told that I was having an allergic reaction to the drops (as there was no bacterial infection - it was viral) and I needed to stop them immediately. Again I obeyed and decided if it wasn't any better in the morning I would go back to the doctor.

The next morning, my eye was throbbing, red and swollen and the doctor told me I had a condition known as Blepheritis and I needed to go on to cortisone eye drops immediately. Here's the best part - this all happened on the ONE MORNING I had booked in to use a massage voucher that I was given the previous birthday!!

It was the day before my birthday and the doctor actually said "you'll either be in hospital if these drops don't work, or you'll be having a pirate party". Neither was an option so I went to Revive Day Spa (sobbing and feeling sorry for myself) and they took one look at me and said, don't worry we'll reschedule your appointment (through all of this, missing my massage was my MAIN concern LOL!)

It doesn't end there....

Monday night - I started to lose my voice. My throat was dry and scratchy and I went to bed after a few soothing honey and lemon teas. I woke up at 4am to put my eye drops in and my throat was worse. Being me, I did a Chakra balance meditation to clear any blockages that may be causing this and laid in bed for the next few hours doing Reiki on myself. When I tried talking - there was no sound! My voice was totally gone! Intuitively I thought it may have something to do with the eye drops as I would get a funny taste in my throat each time I would put them in. Yep - one of the side effects is a burning sensation in the throat which can cause Laryngitis. So here I am in total silence and instead of releasing my blog I had prepared for tomorrow, I decided to write this - more so as a reminder NOT TO IGNORE SIGNS FROM THE UNIVERSE!

When you feel like you need to slow down - you do.

Don't ignore the small things as more often than not, they can prevent the big things from happening!

Love & Light

xx Sandra xx

Just like adults, children are not immune to anxiety. Far from it.

In one form or another, anxiety happens to every child. The key is to navigate around what is causing the anxiety and allow the child an outlet to feel, identify, describe and work through their anxious moments.

Although not a parent myself, I have spent many years working with children and teenagers, coaching them through life and no matter the age, anxiety is the common denominator. Years ago it used to be only 15-17 year old's feeling the stresses of school and the pressure to perform well in exams who would come to me with anxiety - not any more. For the last 12 months I've had a run of 6-8 year old's all struggling with anxiety - rearing it's head as tummy problems, shallow breathing, fear of going to school and so on...For many of the parents who reach out to me, there have usually been other professionals who have already tried to assist (think Psychologists, School Chaplains, Councillors..)

If you find yourself stuck in a rut - unsure of how to help your child in in a moment of anxiousness, try these phrases. They will create a sense of calm all while providing an outlet for your child to work through their feelings. Although ideal for children under the age of 10, these techniques can be adapted no matter the child's age.

"Can you draw it?"

This is a great option for children who struggle to use their words.

Drawing or painting what the anxiety feels like allows children to acknowledge their feelings and gets the anxiety off their chest.

"If how you feel was a monster, what would it look like?"

By characterizing the anxiety means you are turning it into a real and concrete character. Give the character a name and once children have a worry character, they will find a way to talk to their worry.

"Lets put your worry on the shelf while we (insert activity here.....read this book, kick the football, dance to your favourite song, blow some bubbles). Then we can pick it back up again"

This is a great technique to bring the child back to the present moment, especially for children who tend to hold on to their anxiety for long periods of time. Setting it aside to do something they enjoy can help put their worries into perspective and helps them understand they do not have to carry their anxiety all the time.

" Let's learn more about it"

Allow your child to explore their feelings, without hiding from the cause. Ask as many questions as they need - trying to keep them open-ended so they can elaborate on their responses. In order to heal you need to feel and knowledge is power!

"Close your eyes and picture this...."

Creative visualisation can work wonders for some children in easing stress and anxiety. Guide your child through their imagination, creating a safe, warm and comfortable place.

This technique can assist with the physical symptoms of anxiety as well as the emotional/mental triggers.

"Let's move around"

Exercise has been proven to relieve stress and anxiety for up to a number of hours as it releases positive endorphins' which lift our mood. It will burn excess energy, loosen tense muscles and get your child breathing deeply. Choose an activity that will best suit your child...go for a walk, jump rope, run around the block, stretch or do yoga.

"What do you need from me right now?"

Ask the question. It could be a hug, their own space or a solution to their situation. If you don't ask, you are only assuming that you know what they need from you.

"I understand this is difficult"

Acknowledging that the situation is difficult validates your respect for the child and that you are understanding of their feelings.

"You are so brave"

Positively reinforcing your child's ability to handle the situation instantly empowers them and creates the feelings that they can succeed.

"I'm going to take a deep breath"

Be a role model during moments of anxiousness. Teach your child breathing strategies to bring their focus and awareness back to their breath which will calm the mind and ease physical symptoms of anxiety.

"What is the first piece that we need to worry about?"

This is a great technique for compartmentalizing the issue. This breaks it down to manageable chunks and we can then uncover which part is causing the anxiety, rather then associating the anxiety with the entire experience.

No-one wants to see a child unhappy, however it's important to remember that to build resilience and help kids overcome anxiety, we shouldn't remove the stressors that trigger it - rather we should help them learn to acknowledge their anxiety and work through ways to function as best as they can. Over time, the anxiety will decrease or fall away.

Just remember, avoiding the things that cause anxiety may make the child feel better in the short term, but what are the long term ramifications of not allowing the child to 'feel'?

Developing coping mechanisms is a vital aspect to life which will benefit the child for in the long run.

You are the best role model!

There are a multitude of ways that you can assist your child in managing anxiety by showing them first hand how you cope yourself!

Kids are intuitive and perceptive and they take in their surroundings. If they see you stressed, worried and anxious, chances are they will absorb and replicate that same behaviour. On the plus side, if they see you communicating calmly, breathing, meditating and exercising, they too may replicate those behaviours which will set them up for success not only in childhood but in their adult years to come.

Love & Light

xx Sandra Stoitis xx

You've probably heard of the terms mindful or mindfulness before, but do you know what they actually mean?

Mindful - a term used to describe being aware of, conscious of, alive to, sensible alert to or awake to.

Mindfulness - is the state of being conscious or aware of something. This is a mental state achieved by focusing your awareness on the present moment, while calmly acknowledging and accepting your feelings, thoughts and bodily sensations.

I saw this image online once and it has resonated with me ever since...

Which one are you?

There is so much 'stuff' in our daily life which takes up volumes of space in our mind, it can actually prove very difficult to simply focus on one thing at a time. How many times do you find yourself having a conversation with someone, only to catch yourself thinking about what time it is, where you need to be next, what's been organised for dinner, responding to that message from earlier and so on.....

All the time right?

When this happens (and it does), we may experience very strong emotions such as anxiety, sadness or anger as a result. With these emotions, often come unhelpful thoughts and negative thinking patterns such as “I’ll never manage all of this” or "I'm always so far behind".....

Such thoughts and thinking patterns can be so damaging to our self-confidence that the long term impact makes us feel that we are not in control of our minds and that we can’t cope.

The aim is bring awareness back to what you are presently doing and in doing so, puts you in control of your mind.

How do I become mindful?

Your mind is just like any other muscle in the body - the more you train it, the more it will perform better for you.

Most of us believe we need to 'do' to achieve - and this may be the case in many things - but not with being mindful!

Mindfulness is achieved by 'not doing', simply by observing.

It achieves its success by allowing us to see our thoughts and emotions as just thoughts and emotions, rather than something to which we rule our lives by and be critical of. With time and practice, we will stop identifying with the thoughts and emotions and our mind will cease to be in the control of those strong feelings and thoughts - the control is then slowly returned to us.

There are so many benefits associated with living life in the present moment. Not only will you start to feel more connected to your purpose and those around you, you will also have increased self-awareness and a heightened sense of intuition.

Mindfulness Improves Well Being

Increasing your capacity for mindfulness supports overall well-being which contributes to living a satisfied and fulfilled life.By bringing your awareness to the present moment, mindfulness can assist with less stress and worries about the future, less regret and preoccupation over the past, increased levels of self confidence and are able to form deeper and more meaningful connections with others.Practicing mindfulness makes it easier to truly take in and enjoy the pleasures in life as they occur. Mindfulness helps you become fully engaged in activities, which in turn, benefits those you are with.

Mindfulness Improves Physical Health

If you're the type of person who likes to look for fact and Scientific evidence, I've got you covered. Scientists have discovered the ways in which mindfulness techniques can assist in improving physical health. Mindfulness has been associated with:

Relieving stressTreating heart diseaseImprovements in quality of sleep and sleeping patternsLowering blood pressureReducing chronic pain

Mindfulness Improves Mental Health

As a Holistic Health Practitioner, I have seen first hand the benefits and positive impact that practicing mindfulness can create. What I am pleased to see is that in recent years, Psychotherapists, Doctors and other Qualified Medical Professionals have turned to incorporating mindfulness techniques in the treatment of a number of mental health issues including:

DepressionDrug and alcohol abuseAnxiety disordersObsessive-compulsive disordersEating disorders

So with all of this information, you must be thinking "how can I practice mindfulness"....

Mindfulness Techniques

Just like there's more than one machine to use at the gym, there is more than one way to practice mindfulness - keeping in mind the objective of any mindfulness technique is to achieve a state of focused relaxation by deliberately paying attention to thoughts and sensations without internal criticism or judgment.

All mindfulness techniques are a form of meditation.

Basic mindfulness breathing meditation – Find yourself a comfortable position and focus your attention to your natural breath. Allow thoughts to come and go without judgment and allow your mind to return to the focal point of your breath.

Body sensations – Become aware of any subtle body sensations such as any itches or tingling and without judgement, let them pass. Slowly guide your focus to each part of your body from your toes to your head.

Emotions – For so many different reasons, society has conditioned us to believe it's a negative thing to feel or express our emotions.

Like I am forever saying to my clients "you need to feel to heal"...

Allow emotions to be present without any judgement.

Practice a steady and relaxed naming of emotions: "Joy....Anger....Fear....Trust....Anticipation....Sadness....Disgust....Surprise...."

Accept the presence of the emotions without judgment and then simply let them go.

Acceptance

Mindfulness practice involves accepting whatever comes into your state of awareness at each moment and

it involves being kind to yourself and forgiving toward yourself.

Don't be too hard on yourself if your mind starts to wander - gently acknowledge and bring it back to your focal point without judgement. If you miss your intended practice or meditation session - simply start again!

By accepting your experience during mindfulness practice, it becomes easier to accept whatever comes your way during the rest of your day and you will slowly start to feel more connected and 'present' wherever you are.

Love & Light

xx Sandra Stoitis xx

Do you ever just wonder how the heck some people manage to have it all? I mean, between a demanding career, family commitments, solid relationships, active social life, alone time, and blah blah blah....the list goes on. Well if you have wondered, I'm here to share with you how you can have it all too. And it starts with the number 1 rule that I'm always going on about....

Don't compete or compare!

Firstly, don't compare your life to others and what they appear to have or appear to achieve. Your journey is just that - your journey. Eachofus hasour own unique purpose in life and the very best you can do is to become the very best version of yourself. High achievers don't concern themselves with what everyone else is doing - they are far too busy succeeding at what they are doing.

Think of it this way, if you're running a race your focus should be in your lane and your finish line. If you suddenly start watching everyone else run, you'll waste valuable time and energy and will probably move outside your lane and hit an obstacle.

It's ok to not do everything yourself - surround yourself with great people who have your back!

"It's ok, I'll do that"....sound familiar? Scrap the mentality of doing everything yourself. Of course, there are many things that you can do but choose them wisely. High achievers are people of significant influence and in most cases the level of influence may determine your level of success. Establish and maintain meaningful relationships with trust as the foundation. When you do this, you are allowing yourself to be surrounded by experts in what they do best which gives you the required time to assist others in getting what they need and want.

I absolutely love this next point because it is so true, yet so hard for many of us to get our heads around...

What other people think of you is none of your business....

Here's the thing, you'll never be able to please everyone so what you need to do is learn how to back yourself. If you have the belief in yourself, other opinions become less significant. People will always talk and let them - we each have a right to express our opinion, however it's how you react to the talk that will define the level of success you can achieve. Stay firm in your beliefs and stay true to who you are. What does Taylor Swift say.... haters gonna hate, hate, hate, hate, hate......I'm just gonna shake it off, shake it off......

Be comfortable getting outside of your comfort zone.

You've heard the saying 'do something every day that scares you?' This doesn't mean that everyday is an action packed sky-diving or bungee jumping kind of day - it just means that you need to push outside of your comfort levels to achieve greatness. This is where the magic happens - break your own records and feel the fear and do it anyway. When you do this, you open the gateways for massive self improvement and is one of the secrets of high achievers.

Learn to listen more.

High achievers don't just talk for the sake of talking - they talk when there is something valuable to add. They add meaning to a discussion and listen more than they speak. When was the last time you actively listened? Most of us are so consumed in conversation focused on what we will say next, we tend to miss the point of what's actually being said. Next time you're in conversation, actively take notice of what you're doing and if you catch yourself thinking of what to say next, stop and listen!

I know this is supposed to be the top 5 rules that high achievers swear by, but I couldn't resist throwing in a bonus rule because it really does change your productivity....

Smash out the most important things first.

There's a few reasons for this.

1. If you start with the most important thing first, you will always achieve something important each day.

2. You won't spend time procrastinating getting more done - rather you'll get more of the right things done.

3. Momentum - success loves momentum so when you start to the see benefits of getting the important stuff done, you'll want to keep going.

It's wonderful to have the belief that you are a high achiever, but you do actually need to put the effort in to become one. Start with these small improvements each day and watch as you become the person you desire to be!

Love & Light

xx Sandra Stoitis xx

There are some pretty amazing things that happen to your body when you stop drinking coffee. For me, my last cup of coffee was in October 2014. I didn't actually stop through choice - it was from a severe case of acid reflux which lasted 2 entire days. As you can imagine, from then on the desire to even taste anything coffee related disappeared. But I will admit, I absolutely love the smell!

For many people, coffee is an addiction - come on, we all know that person who simply can't function without coffee. So what happens when you take coffee out of the equation? Well, I'll tell you...

Depending on your level of dependence on coffee, when you

stop, you are actually allowing your brain to function without altering the brain's chemistry. The more you have the more you want. The more you want, the more you need. If you're one of these people who just can't function without their morning coffee, or you rely on coffee to keep your energy levels up during the day, chances are you are in the stages of a coffee addiction. Learn to replace the coffee with a herbal tea or hot water and lemon - this will break the coffee cycle and will free the need of requiring more and more coffee to achieve your desired results.

Sound like you?

Directly related to the first point, coffee alters your mood. Hands up if you admit to being grumpy before your first cup in the morning?

Yes? That's because you will experience greater mood swings when your body is relying on coffee to get you going. For many people, as soon as lethargy sets in, off to the coffee machine they go. Try to replace this habit with spending a few minutes moving and stretching to increase your blood flow. Drink some water and take 3 deep breaths. Within a few short days, you will find your moods have stabilised and you won't be such a grump in the mornings!

Did you know that removing coffee from your diet has been known to decrease anxiety? This is due to coffee acting as a stimulant to the adrenal glands. These glands are literally the size of a walnut and they sit on top of the kidney and they command the most powerful hormones including adrenaline and cortisol. Elevated levels of these can exacerbate anxiety which in some people can then lead to other health complications including fatigue and depression.

Coffee is a major trigger for headaches and migraines and even the slightest alteration from your normal daily coffee routine can result in a caffeine withdrawal headache.

Once you get through the first few days, your body will quickly re-adjust to your new 'normal' and you will find that your mind feels less clouded and you will have greater levels of clarity and concentration! Headaches and migraine frequency should also decrease.

Increased health and possible weight loss....These are additional benefits, depending on how you take your coffee. A study from the University of Victoria found that when sugar is added to coffee, people are likely to consume more coffee than when sugar is not added. Look at it this way:

Quitting just 1 Latte with 1 teaspoon of sugar per day saves 250 calories per day. That's 1,750 calories a week, or 91,250 calories a year! For those of you having 2 or 3 per day - work it out!!

Want white teeth? Coffee is known to stain teeth and if you are taking sugar with yours the combination can erode tooth enamel and cause decay. Eliminating coffee results in whiter and healthier teeth and we all want that!

Thinking of booking that weekend getaway or splurging on an overseas holiday? Well give up that daily coffee and you might just have it sooner than you think. Here in Perth we have some of the most expensive coffee in Australia, so it's not just your body that will thank you for giving up - your wallet will be grateful too!

My research has found that a regular Cappuccino from a well known coffee haunt is $5.20. One of these five times per week will set you back $26.00. It may not seem like a big deal but over the course of the year this is an extra $1,352 in your pocket! To me I equate everything with traveling and that comes to one return flight to Europe - I know which I'd rather!

These are just some of the amazing things that can happen if you stop drinking coffee. There are heaps of other benefits like better quality of sleep, no more hand jitters, less strain on the heart muscles and so on....so.... should you quit? Well that's up to you to decide! If you find that you're becoming a slave to your coffee cup, maybe it's time to assess and see what it's doing to you!

Love & Light

xx Sandra Stoitis xx

These days, it can be really hard to understand what a 'healthy diet' really means. I mean, we live in a world where ticks of approval can be purchased and so called 'healthy' brands are the major sponsors of certain events.

Take one look at social media and what do you see: #glutenfree #dairyfree #grainfree #nutfree #sugarfree #fatfree...the list goes on...

Firstly I need to make this clear - if you NEED to eliminate certain foods for diagnosed allergies or intolerances, this article does not apply to you. I am a Coeliac (have been for 15 years) and I know what it's like to read articles that make us feel like we have a choice in the matter...

This article is here to showcase why it's not a good idea to cut out entire food groups for reasons such as weight loss, perceived 'nutritional benefits', increased energy levels, clearer skin and even behavioural management for children.

When questioned about whether wiping out entire food groups is ever a good idea, Helen Bond, a spokesperson for the British Dietetic Association has stated "If it's medically necessary, yes, but if it's not, then you're veering into faddy eating". Each of the food groups - fruit and vegetables, starchy carbohydrates, protein, dairy and unsaturated fats - contain both macro and micro nutrients which are absolutely essential to health. They exist for a reason.

So, before you take drastic action in eliminating entire food groups from your (or your families') diet - read this article.

What happens if I cut gluten from my diet?

Think twice. For example, bread and pasta can be fantastic sources of fibre, vitamins and minerals (if you opt for the Wholegrain varieties). Other gluten free foods often have increased levels of fat or sugar added to them to replace the gluten, so unless you've done your research - it may not be a healthier option at all.

Some of the vitamins absorbed through wholegrains include Thiamin, Folate & Riboflavin and minerals include Magnesium, Selenium & Iron. Other health benefits of incorporating wholegrains into your diet include, associations with reduction in heart disease, prevention of neural tube defects during fetal development and improved bowel function.

What happens if I cut dairy from my diet?

Calcium is something that can be absorbed from leafy green vegetables, certain fruits, nuts and tofu, however you need to know your portions to ensure you are getting enough. Calcium is essential for healthy bones and teeth and not absorbing enough may lead to early arthritis and osteoporosis. For growing children, calcium intake is pivotal to creating and maintaining bone strength and for the prevention of fractures and breaks.

If you are concerned about the type of dairy you are consuming, do a review and where possible make substitutes. For example, ice-cream can be replaced with yoghurt, replace soft cheeses such as Camembert and Brie with hard cheeses including Cheddar or Parmesan (30gm of hard cheese provides 240mg calcium, whereas 30gm of soft cheese only provides 120mg calcium), if you struggle with digesting lactose, make a swap to soy or almond milk - just make sure they are fortified with calcium and not sweetened.

What happens if I cut fat from my diet?

Well it all depends where the fat comes from firstly.

Unsaturated fats (in moderation) from plant sources such as olives, avocado, grapeseed, sesame and flaxseed are essential to a healthy diet.

Fat is a component of every cell in our body and for the cells to metabolically do their job - fat is a requirement. Foods like nuts, seeds and fatty fish are a great source of heart- and brain-healthy omega-3 fatty acids.

The fallacy is that if you cut fat you will lose weight. That may be true if you're eating unhealthy saturated forms of fat (deep fried foods, takeaway, animal fats & palm oil), however fat is especially important at each meal if you are trying to lose weight or as part of a weight management program.

The unsaturated fats that I mentioned earlier will help you stay fuller for longer. If you were to cut all the fat from your diet, your blood sugar won't stay stable for long periods of time and you may find yourself feeling hungry again sooner.

Choose your fats wisely!

What happens if I cut sugar from my diet?

Just like fats - it all depends on where the sugar comes from which will make all the difference to your diet.

All carbohydrates, including fruits and vegetables, are broken down into glucose in the body which is essential for energy. If you remove carbs, fruits and vegetables from your diet, all to avoid sugar - you can see for yourself that you're not actually living a healthy or nutritious lifestyle at all.

Processed foods normally contain sugars which have been added by the manufacturers and eating these types of food in excess is linked with obesity, diabetes and dental decay. These are the types of sugars to avoid.

Natural sugars found in fruits, vegetables, honey and coconut palms are the best sources to keep your blood sugar levels in check and your energy levels up. They're also lower on the Glycemic index which means you won't have those nasty energy spikes and crashes!

So with all of this knowledge it's important to follow up with a healthcare professional if you feel as though you do have a food intolerance.

Signs to look out for include:

Changes in usually consistent bowel habitsDigestive discomfortSkin, energy or weight issuesHair-lossExtremely brittle nails

If you do decide you want to try a process of elimination to see how you feel - don't cut out everything at once! If you can, keep a detailed food, symptom and mood journal for at least 4 weeks while you are trialing the changes to your diet.

If you start to see a difference and are feeling better, you may have a sensitivity to that particular food. The key is to eliminate that food but replace its nutrients.

As I always say, moderation is the key. I ask myself frequently 'is this food fighting disease or causing it?' If, for the majority of the time the answer is the latter, it's definitely time to make some healthier food and lifestyle choices - you just don't need to take drastic measures to reap the benefits!

Love & Light

xx Sandra Stoitis xx

Do you like the idea of starting yoga but don't know where to begin?

Are you worried that you're 'just not flexible enough to do yoga'?

Shudder at the thought of being surrounded by experts in a class?

It's time to put these concerns to the side and experience for yourself the physical, emotional and spiritual benefits of yoga!

In this day and age if you don't feel ready to join a class, there are so many wonderful apps which are available to download. You can start your practice in the comfort of your own home and you don't need a huge amount of space - just roll out your mat and find a relaxing and tranquil room where you will be free of interruptions. Remember, the purpose of yoga is to create strength and awareness in the mind and body all while promoting harmony. There are many different types of yoga, so be sure to find a style that works for you. Personally I love Vinyasa and Yin, whereas Bikram is not for me!

Don't get too hard on yourself if you find it difficult as you start out. The only way you will improve is with practice!

You can be of any faith (or have no faith at all) to practice yoga - it is not a religious practice and it actually means to 'join' or 'unite'. I like to think of this as the unison of the mind, body and spirit, as well as the ways it can unite all cultures and spiritual belief systems.

Most styles of yoga will typically include some form of meditation, breathing exercises and postures / poses which target stretching and flexing various muscle groups.

The great thing about this is that you can incorporate the breathing and meditation techniques you learn into every day life. Not only will this assist you in combating stressful situations, over time, you may also start to see a positive change with where you carry tension in the body.

Physical Benefits of Yoga

The relaxation techniques incorporated in yoga have been associated to reduce the symptoms of chronic pain, particularly, lower back pain, headaches and arthritis. It can also assist in lowering blood pressure and can lessen the frequency of insomnia.

Other physical benefits include:

Increased flexibility

Increased muscle strength and tone

Protection from injury

Weight reduction

Increased bone density

Improved respiration and energy levels

Increased cardio and circulatory health

Emotional & Spiritual Benefits of Yoga

I touched on it earlier, but I cannot emphasise enough just how much yoga can make a positive difference to how you manage stress. We all know stress can have absolutely devastating affects on the body and mind, which can result in long term health issues including anxiety, chronic pain, sleeping disorders, the inability to concentrate and even substance abuse.

Yoga can increase serotonin levels which may result in reaching a more positive outlook in life and developing more effective coping skills.

Other emotional and spiritual benefits include:

Mental clarity and calmness

Ability to live in the present moment

Connection to your authentic self

Connection to a higher source

Sharpened concentration and focus

Decrease in negative self-talk

Increased body and self-awareness, which can lead to early detection of physical problems

Types of Yoga

Bikram / Hot Yoga - characterized by a set series of postures, positions and breathing exercises which are performed in a room heated to a very high temperature - usually 35-42 degrees Celsius.

Vinyasa / Ashtanga - in this style, the movement is aligned and linked with the breath so that you move with each inhale and exhale. Vinyasa style classes incorporate a dynamic flow from each posture. These classes are also often referred to as Flow Yoga or PowerYoga.

Yin - A restorative style of yoga which is slow-paced. Postures are held for longer periods of time—for beginners, it may range from 1 to 3 minutes and more advanced practitioners may stay in one posture for 10 minutes or more.

The key is to find a style that works for you and one that you enjoy.

Yoga is a time where you can just be. Don't put limitations or expectations on what you believe will be the outcome. If happiness, positivity or peacefulness does come, simply allow yourself to be aware of it and be grateful.

Have the attitude of gratitude and you will soon find this flow in to your everyday life.

Love & Light

xx Sandra Stoitis xx

The Ancient Chinese feng shui principles reflect the idea that your living space is a direct representation of your life and by strategically moving/placing objects in particular areas, you are able to achieve the ultimate balance in life.

All objects are made of energy - also known as "chi" - and you can use this chi to bring luck, health, wealth and happiness into your life. Here are 8 easy to implement tips to help you get that positive energy flowing!

1) Clear Out The Clutter

As I said earlier, your living space reflects your life so a cluttered home equals a cluttered mind.

Having clutter around your home literally sucks up all the energy in that space and causes it to go stale. Stale energy means that the energy in your home is not able to circulate freely which causes your mind and body to also feel the negative effects. Free flowing energy creates room for positive vibes, abundance and good health! There's no excuse - clear out that clutter!

2) Bring The Outdoors In

Once your space is clean and clutter-free bring in elements of nature. Nature creates a sense of peace and tranquility and scientific evidence has shown viewing trees, plants and flowers not only reduces anger and anxiety but also enhances feelings of joy. Allow natural light to flood in and when possible, open doors and windows to allow fresh air to circulate. Create space indoors for plants, bamboo and add textural items like stones, rocks, wood and wicker. If space is limited, there are miniature zen gardens which you can incorporate to promote serenity indoors.

3) The Importance Of Your Front Door

The front door (or the main entry point to your home) is very important in feng shui fundamentals. Your home's Chi obtains it's nourishment through your front door, so the stronger, more balanced and 'healthy' the front door - the better it is for everyone inside the home.

Here's what makes your front door strong:

a) Un-obstructed energy flow to the door

b) Clean and clutter-free pathway to entry

c) Love and attention - no peeling paint or rusty door knobs

d) Limited glass - glass is easily breakable and reduces the 'strength' of the door.Red is a fantastic feng shui colour for a front door, but I'm not suggesting you go and paint your door red! Instead, place some red-flowering plants outside or accent with red colours around the front door. Red attracts energy, good fortune and brings luck!

4) Stop Chi From Escaping!

That's right - energy can escape! How are you meant to benefit from the positive energy that flows through your front door if it beelines straight out the back door? Here's the thing, if you open your front door and there is a direct line to the back door or a window - your energy is escaping. You need the energy to run in a twisting or turning pattern so it can leave a trail of positivity throughout your home. If there is a direct line of sight from your front door to a back door or window, you can overcome this by strategically placing furniture or other decorative objects in the path. Rugs are also good as they slow down the flow of energy.

5) Strive for Balance With The Elements

The 5 elements in feng shui are: water, wood, fire, earth and metal. The aim is to have something representing the elements in each room (important note - steer away from water elements in the bedroom as this can create restlessness, feelings of tension and not feeling grounded).

Working with the elements creates a sense of being grounded, centered and balanced in your life. To give you an example of how you can achieve this, place a wooden bowl filled with rocks or pebbles beside a vase filled with flowers. Alongside this, incorporate a candle and voila! Don't forget you can also work with colours which represent each of the elements:

Black & Blue = Water

Green & Brown = Wood

Red & Orange = Fire

Sandy Yellow, Light Brown & Tan = Earth

White & Grey = Metal

6) Use Mirrors Wisely

Mirrors are one of those things that you need to use wisely as they reflect energy. You don't want them to be reflecting anything low energy or negative such as rubbish bins or toilets - nor do you want them to be facing a window where they can 'bring the outside in'.

Mirrors in the bedroom should be placed with caution as when we rest, our body releases and lets go of all the things that are no longer serving us a higher purpose - if there is a mirror directly facing you, this energy is released, projected and directly returned to you.

When used in the correct areas, mirrors have many unique abilities - they can double or multiply the energy of an area and they can also disperse the incoming energy to its surroundings.

7) Family Photos

Just like mirrors, there are certain places where family photos belong and the bedroom isn't one of them. Having family photos in the lounge room, living area or dining space is fine, however the bedroom should be reserved for pictures of you and your partner. Your bedroom is considered your own personal oasis for rest, relaxation, intimacy and communication and it's thought that photos of your family, children or friends may cause you additional worry or anxiety as you think of your responsibilities and obligations. Basically, your mind will be thinking about others, when it should be thinking about yourself, your partner or resting.

8) Living Plants & Flowers

Living plants and flowers have their own chi and will continue to draw positive energy to them. Live flowers are always the number one choice for your home, as they bring about a strong healing energy; however if this is not an option for you - silk flowers are often used in feng shui too. The only thing you need to avoid are plastic plants or flowers!

Plants and flowers within the home can create balance, draw abundance and promote good health!

I hope you've enjoyed the read and have picked up a few tips which can make a massive difference to the energy of your home!

Love & Light

xx Sandra Stoitis xx

To have direction and purpose in life, you need to know where your passion lies. This may not be your career, or what you do for a living, but to understand your true purpose in this world, you need to know what you are most passionate about. For me, that passion is Reiki and in this blog I'll explain why.

Firstly, I'll explain exactly what Reiki is.

Simply, Reiki is a Japanese technique for stress reduction and relaxation which also promotes healing. It is administered through the hands (above or directly on the body), the eyes and the cooling of the breath and it's main function is to allow our life force energy to flow freely. Reiki can also be administered via distance (providing we are given universal permission to do so!)

If our life force energy is low, then we are generally more susceptible to stress and illness, on the other hand if it is high, we are generally more capable in feeling happy and being healthy.

The work Reiki consists of two parts - "Rei" which simply means soul or spirit and "Ki" meaning energy; so you can see the connection as to how Reiki is actually spiritually guided universal life force energy.

I am asked all the time whether Reiki is associated with any one particular region or spiritual belief system and the answer is no, which I love.

Reiki is a simple, natural and safe method of spiritual healing and self-improvement that everyone can use and benefit from.

Reiki is not aligned with any religions or belief systems and is a non-denominational method of healing. This healing practice is a stand alone treatment and it can work together with Traditional Medicine without any interference. In fact, it is not uncommon to see me at some of the Perth Hospital's providing my services.

Just some of the healing benefits of Reiki include:

Stress Reduction & RelaxationTriggers the Body's Natural Healing Abilities (Immune Systems) to Aid Better Sleep and Improve General HealthCreates Inner Peace & HarmonyAids in Supporting Anxiety & DepressionBalances Mind & Emotions - Enahnces Learning, Memory & Mental Clarity // Reduces Fear // Heal Emotional WoundsAssists in the Grieving Process - Provides Relief During Emotional Distress & SorrowPain Relief including: Migraine, Arthritis, Sciatica. Assists with the symptoms of Asthma, Chronic Fatigue & Menopausal Symptoms.Speeds up Recovery from Surgery or Lon-Term Illness. Assists in Adjusting to Medicine/Treatment and can Reduce Side Effects.

Reiki is a lifetime practice which develops the spiritual and mental connection supporting the 5 precepts:

Just for today -

I will not worry

I will not be angry

I will be grateful

I will do my work honestly

I will be kind to every living thing

I absolutely love these precepts as they are beautiful affirmations which set my day up for success. The more and more you say them, the more they have the capacity to create internal shifts which positively affect your mind, body and spirit.

There is no limit to the power and ability of Reiki. It can be used for adults, children, babies and pregnant mothers and on crystals, plants, animals, food and medicines. It has been effective in helping virtually every known illness and malady and always creates a beneficial effect. It also works in conjunction with all other medical or therapeutic techniques to relieve side effects and promote recovery.

As I said, Reiki is my passion and I have been a practitioner of this method of healing since 2009. In an industry which can be quite unregulated I am proud that I took my time to develop my abilities and in June 2016 I became a Reiki Master with approximately 8000 hours of experience under my belt. Like all things, mastering something is an art and something that should not be rushed or hurried along.

With my Reiki treatments clients claim to feel calm, relaxed and renewed after each session. I am trained in many holistic therapy techniques, so I tailor every single session to work on your specific energy needs. I like to describe healing sessions this way: you are the mobile telephone and I am your charger. It's completely normal for your battery to become depleted with the stressors of everyday life, and every now and then we need to connect to re-charge, re-energise and renew your power.

Just a few treatments can make an enormous difference to your physical, mental and emotional well-being.

I hope this has shed some light on what Reiki is and how it works to support you in all areas of your life. If you are interested to learn Reiki for yourself and your loved ones, or if you are looking at taking your practice to the next level, please reach out as I hold workshops frequently.

If you are wanting to book an appointment, please jump over to the bookings page on my website - www.hhwc.com.au or contact me directly : sandra@hhwc.com.au or via 0403 536 948.

Namaste

Love & Light

xx Sandra Stoitis xx

For those of you know that know me personally, you know I am somewhat of a bookworm! I love books. I love to read. I love to learn and then (try to) implement what I have digested.

So when I was thinking about upcoming blog ideas I realised that I am yet to share with you all my favorite books and right there and then I had my next blog lined up!

This selection of books was really difficult to come up with - simply because this list could have easily been my top 10 books or top 20 books, but where would I end? These are the ones that I was able to narrow it down to that have changed my life in some way or another. For me, these books contain a high vibration that when you read them or draw knowledge from them, they elevate you into a higher way of living. For me the key is not just to read the book - rather to work with it too. Implement what you can, no matter how big or small and see how far you can go with the concept. For example, I once met a client who referred to themselves as a "Meditation Guru". As we got talking, it became clear that yes, this person had read tonnes of books about meditation (probably even more than me), yet they didn't actually meditate, practice mindfulness or up until the moment we met, worked with cleansing their Chakras! Many people can be extremely knowledgeable about spiritual belief systems and the ways of the soul, however, unless you take that knowledge and start to practice what you have learnt, you remain a student rather than practitioner.

To put it simply another way - just because you own (and have read through) many cook books, this doesn't automatically make you a cook. Nor does it make you a good cook! You need to practice and absorb the teachings behind it.

Back to this list - I won't go into too much detail on each book,

just enough to hopefully wet your appetite! And just so you know - these are not in any particular order - I tried that and just couldn't do it so I literally drew the names from a box as to the order they would appear for this list!

Number 1

The Seven Spiritual Laws of Success - Deepak Chopra

The Seven Spiritual Laws which Deepak details are powerful principles you can implement to fulfill your deepest desires with effortless joy. Once you put them into practice, you’ll come to the realisation that you can manifest whatever you’ve been dreaming about.

As a reader, the laws of success aren’t difficult or ambiguous, rather they are exceptionally simple to both understand and apply. I know many of us have grown up with the notion that achieving success requires relentless hard work, grim determination, and un-compromised ambition. The outcome for many may see some of the goals reached but at what cost? Exhaustion? Our lives out of balance? This transformational book reflects the belief that such desperate striving isn’t necessary or even desirable. "In the natural world, creation comes forth with ease. A seed doesn’t struggle to become a tree―it simply unfolds in grace".

Number 2

I Am Malala: How One Girl Stood Up For Education & Changed The World - Malala Yousafzai

When the Taliban took control of the Swat Valley in Pakistan, Malala Yousafzai refused to be silenced and fought for her right to an education. At the age of 15 she almost paid the ultimate price - she was shot in the head at point-blank range while riding the bus home from school, and few expected her to survive. Malala's miraculous journey and recovery has taken her from a remote valley in northern Pakistan to the halls of the United Nations in New York. At just sixteen years of age, Malala became a global symbol of peaceful protest and the youngest nominee ever for the Nobel Peace Prize. This book will make you believe in the power of one person's voice to inspire change in the world.

Number 3

The Power of Now - Eckhart Tolle

The intention of this book is to be a guide for daily life and reflects the importance of living in the present moment and avoiding thoughts of past or future focuses. I love that this book draws from a wide variety of spiritual belief systems and at the core is the simple idea that every minute you spend regretting the past or worrying about the future is a minute lost. All you have to live in is the present - the now, and this book gives you effective carry-through strategies to start living every minute as it occurs.

Number 4

The Alchemist - Paulo Coelho

Paulo Coelho's enchanting novel is a story rich in powerful simplicity and inspiring wisdom. The book focuses on an Andalusian shepherd boy named Santiago who travels from his homeland in Spain to the Egyptian desert in search of a treasure which is buried in the Pyramids. Along his travels he meets a Gypsy woman, a man who calls himself King, and an Alchemist, all of whom guide Santiago in the direction of his quest. No one knows what the treasure is, or if Santiago will be able to overcome the obstacles along the way. But what starts out as a journey to find worldly 'material' goods turns into a discovery of the treasure found within.

Number 5

The Art of Happiness - 14th Dalai Lama & Howard C. Cutler

This book really doesn't require much of an explanation however what I will share is the book incorporates a mix of Western Psychology with the teachings of Buddhism and the beliefs of the Dalai Lama. The notion that “happiness is a function of how we perceive our situation, how satisfied we are with what we have” - is what the book is all about and it provides ample examples of how to deal with common situations. Gratitude is a consistent theme throughout the book which is probably why I resonate with it so much.

Start with one of these books and really give yourself the space and time to read, learn and implement the teachings behind the words. We live in a world where we are always distracted and social media can take over so taking time out to benefit your mind and soul will do you the world of good!

Happy Reading!

Love & Light

xx Sandra Stoitis xx

When it comes to fighting coughs, colds and all sorts of winter nasties, we all want what's best for our families without giving un-necessary medication. Don't get me wrong, traditional medicine certainly has it's place and I'm not here to tell you otherwise - this is just an alternative route to help get your health back on track!

Coughs and colds usually go hand in hand, so here are 5 natural remedies to help get to the root of the problem, as well as relieving their symptoms.

NUMBER ONE Turmeric Elixir

Turmeric is a spice with so many anti-inflammatory and healing properties but when it's teamed with honey, ginger and lemon it turns into a super-spice!

Here is my favourite recipe for Turmeric Elixir to boost your immunity and keep sickness at bay.

Ingredients - makes 1 Cup

1 Cup honey (preferably organic) 4 tbsp freshly grated ginger (or ground ginger) 4 tsp ground turmeric

4 tsp ground cinnamon 2 lemons, freshly grated zest 3 pinches ground black pepper

Method:

Stir all of the ingredients together in a bowl. Taste and add more ginger or turmeric if needed. Aim for a really strong flavor as you'll only be adding a few teaspoons of the mixture to a cup of water.

Store the Turmeric Elixir in a sterilized, glass container.

When ready to consume - boil a cup of water and let slightly cool (this keeps the benefits from the honey intact), stir in a few teaspoons of the mixture and drink. You can also add this to your favorite brewed tea.

NUMBER TWO

Lemon, Ginger & Clove Cough Drops

Take these beauties as soon as you start to feel a tingle in your throat to prevent a full-blown cold coming on. They also work wonders as a cough suppressant and are seriously easy to make.

Ingredients - Makes 24 Cough Drops:

1/4 cup Water

1/2 cup Brown Sugar

1/2 Tbsp Honey

1 Tbsp freshly squeezed Lemon Juice

1/2 Tsp Ground Ginger

1/4 Tsp Ground Cloves

Method:

Line a baking tray with grease-proof paper.

Combine all of the ingredients in a heavy-bottomed saucepan.

Cook to hard crack stage* (this takes approximately 15-20 mins).

*Test this by dropping some of the mixture from a spoon into a bowl of ice water. If the mixture is still chewy, it needs a few more minutes. If the mixture cracks, then it's ready.

Allow the mixture to cool slightly.

Using a teaspoon, drop the mixture onto the baking paper.

Allow to cool completely.

-Store in an airtight container in a cool, dry place away from moisture, as this will make the drops stick together.

NUMBER THREE

Eucalyptus Tea

*Caution: If you are pregnant or suffer from gastrointestinal or liver disorders, do not take eucalyptus internally.

This recipe is a superb decongestant for the sinuses and aides in relieving the symptoms of head colds.

Ingredients:

14 grams dried Eucalyptus leaves

14 grams dried Chamomile flowers

28 grams dried Peppermint leaves

Method:

Pour 1 cup of boiled water over 1 teaspoon of the mixed dried leaves (which you can find at most health-food stores).

Cover and steep for 10 minutes, then strain.

Sweeten with honey to taste (optional).

You can drink up to 2 - 3 cups a day.

NUMBER FOUR

Garlic

Garlic is packed with antioxidants and a daily dose in your recipes could benefit your immune system. If a cold does sneak in, try sipping on this garlic tea: steep chopped or minced garlic in hot water for several minutes, then strain and add ginger and honey to improve the taste

NUMBER FIVE

Natural Vapour Rub

Unlike the store bought vapour rub, this mixture is completely natural with NO nasty toxins or chemicals.

Whip up this mixture in just 5 minutes.

Ingredients -

Makes 1 x 120ml jar of vapour rub:

4 Tsps grated Beeswax

3 Tbsp Cocoa Butter

7 Tbsp Coconut Oil

20 drops Rosemary Essential Oil

20 drops Eucalyptus Oil

20 drops Lemon Oil

Method:

In a saucepan, over low heat, add the coconut oil and cocoa butter. Melt.

Once melted, add the beeswax. Melt.

Remove the pan from the heat. Allow the mixture to sit in the saucepan for 5 minutes. (This will allow the mixture to cool so the oils aren't damaged)

Add the oils to the coconut oil mixture. Combine with a spoon.

Pour the mixture into a glass mason jar.

As the mixture cools the liquid will solidify, making it creamy and spreadable.

*Homemade vapor rub will keep at room temperature for 12 months.

** This mixture can be used on the chest, temples and under the nose.

So there you have it, 5 easy to make home remedies to keep you fighting fit during winter!

Remember, if your cough, cold or flu symptoms persist, please ensure you seek the guidance of a qualified medical professional.

Love & Light

xx Sandra Stoitis xx

It happens - you finally get settled into a solid routine of eating great food, exercising regularly and meditating frequently and then just like that - you're on holiday and it all goes out the window!

It's OK, holidays are times to relax and break the routine of everyday life - unless of course it's your job to sit by a pool sipping on cocktails!

Although holidays are times to relax a little, they shouldn't be used as an excuse to let everything slide and allow bad habits to form. Did you know once you break a routine it takes the average person a minimum of 21 days to re-create that routine? Not so quick and easy to just pick up where left off, right? So don't. No need....Here are 10 tips to keep you on track while you travel so you don't have to worry about starting over again when you're back to reality!

TIP 1 - First things first. If you're travelling through different time zones - ADJUST to the time you are in! If you arrive late in the evening however your body clock is telling you it's time for breakfast - scrap the body clock and go by the real time of wherever you are. The longer you delay your body to adjusting to it's current environment, the worse off you'll be. Everything will be affected from sleeping and eating patterns to energy levels and emotions. Jet lag can only affect you if you allow it to!

TIP 2 - Wherever possible try to bring snacks from home. I'm one of these travelers that packs an entire case of carry on luggage with (books) and healthy snacks! We have ample supplies of nuts, unsalted popcorn, dried fruit, protein balls and other gluten free goodies. Make sure everything is sealed and try to buy snack size packs so you can take them out and about with you. Not only will you be saving heaps of $$$ when a hunger pang strikes, you'll also know what you're putting in to your body!

TIP 3 - Research research research! Before you depart, do your research! Wherever possible, try to stay somewhere nearby a supermarket or grocery store, especially if you have a kitchenette (or full kitchen) available. I'm not saying you should spend your holidays cooking every meal, however if there is an option to prepare your own breakfast why not? You'll start your day off with the right kind of fuel to keep you going and again you'll be saving which gives you more spending money! Interesting fact - the average person consumes 2-3 times their usual amount of food at a standard breakfast buffet - so unless you're doing plenty of walking to burn this off, it's easy to see how the holiday weight can creep up!

TIP 4 - Scope out the fitness options available to you. I don't know about you, but my intentions on holidays are always good! We ALWAYS choose accommodation that has an awesome gym and even if we only use it a handful of times, we know the option is there. When you combine a solid workout with plenty of walking throughout the day you're keeping your mind and body strong which is more than halfway to keeping you on track! Depending on where you find yourself, there may be bike riding or hiking tours which boost your fitness all while allowing you to explore a new part of the globe!

TIP 5 - If there is no gym where you're staying, or the weather doesn't allow you to get out and about, you're exercise plans don't need to fall by the wayside. There are heaps of great fitness apps that you can download for free (my fave is the 7 Minute Workout Challenge) which allow you to work out EVERYWHERE! From the comfort of your hotel room, you could find yourself able to do a complete workout without taking up much more space than your suitcase! Another option is to bring a set of elastic resistance bands with you. They are virtually weightless and take up no room and you can focus on every single part of your body. Don't forget about the pool either - a great low impact workout for those days where you need to take the pressure off your joints after all of that retail therapy!

No gym - no worries!

TIP 6 - Keep well hydrated. Staying on top of your water intake is key to feeling your best. Be sure to stay hydrated on the plane, as we all know that feeling of coming off a long flight with dry skin and a scratchy throat from not enough water. If you are exercising while traveling or headed somewhere which is warmer or more humid than your usual environment, be sure to take in extra water. As a bonus, staying fully hydrated will prevent your body from thinking it's hungry and could stop you from consuming too much food!

TIP 7 - Be sure to remember your vitamins or supplements!

If you regularly take vitamins and/or supplements, make sure you pack enough for the duration of your time away so that you can maintain your routine. When keeping up with healthy habits such as this you'll find yourself more motivated to make other healthy choices with respect to your food and exercise while on holiday.

TIP 8 - Stretch! If you know you have full days ahead of you, dedicate at least 5-10 minutes every morning to stretch before you start your adventures. Be sure to stretch your arms, legs, neck, shoulders and back. It’s easy to sneak in simple stretches throughout the day or before breakfast. How many times have you intended to explore the city for a couple of hours and 10 hours later you're still walking around? You may not feel it the next day, but by day 2 it can be painful to move! I also find stretching right before bedtime helps to relax the muscles and can provide a better night's sleep.

TIP 9 - Limit alcohol and sweet drinks. I'm not saying avoid these things completely - not at all! However bear in mind that alcohol and non-alcoholic sweet drinks are packed with calories and will make you feel tired and sluggish. For each drink that you have, back it up with 2-3 glasses of water straight afterwards. This will keep you hydrated and will still allow you to enjoy (and remember!) your trip.

TIP 10 - Eating plenty of veggies is key when dining out. Opt for healthier choices by selecting a vegetarian dish or add a salad to balance your meal. Eating too much meat and poultry can cause a clog-up in your bowels which in turn can lead to bloating and bouts of tiredness. Avoid heavy, fried foods to keep your energy levels consistent and if desert is a must - go for a fruit salad.

Make your health a priority. Yes, enjoy yourself and if you want that beer or cocktail have it. The key is moderation. If you can walk to the department store - walk. If you can have salad instead of chips - have the salad. Small choices make a huge difference and they all add up. Staying on track while travelling allows you to maintain your routine when you return.

Happy travels!

Love and Light

xx Sandra Stoitis xx

Abundance. It's a word that refers to having plenty of something. A very large quantity to be precise. It almost gives the impression of excess. So can you see why there can be a negative connotation to using this particular word and how our perceptions may be causing abundance blockages within us? Personally, I have experienced these blockages in the past and let me tell you - they serve no purpose!

What are these abundance blockages? They can manifest and appear in many different ways - here are some of the most common: Fear of Rejection, Blame, Fear of Failure, Self-Sabotage, Resistance to Change, Fear of Success, Fear of Criticism and Unclear Values & Beliefs.

Does this sound like you? Well it certainly sounded like me a few years ago. In fact out of the 10 Abundance Blockages I described above, I was experiencing 6 of them. I know I said it before, but other than creating stress and anxiety and generating more fears - they served absolutely no purpose (and NONE of these were positive).

So how can you remove these blockages to create a mentality of abundance? I'm here to help you do just this, but first things first.

The Fear of Rejection actually attracts more rejection into your life. How does it do this? It blocks out the things you really do want in life simply because your ego starts to defend you from the potential rejection. Each day, start your morning with a positive affirmation such as this "Today I choose to free myself from the fear of rejection". Positive affirmations are statements said with confidence about a perceived truth. The way this works is simple - the affirmation has the ability to program your mind into believing the stated concept, however the process takes time and you do need to commit to the journey. What I love about this affirmation in particular is that it completely empowers you - you are in control and you are making a choice to release this fear of rejection.

How many times do you find yourself blaming others for a situation that didn't turn out quite like you wanted it to?

This needs to stop! Blame is one of the most disempowering attitudes we can hold. When we blame someone or something, rather than looking within ourselves, we give away our power and shift into something called the 'victim mentality'. In the long term, avoiding responsibility for our actions is extremely destructive and

toxic to the health of our mind. To shift this mentality to one of attracting abundance, work with this positive affirmation "I allow the energy of blame to flow out of my body now!" This affirmation does not hold on to the negative ways in which blame is expressed, rather it is a powerful, positive and healing affirmation - the result of a mental re-frame.

Re-framing is a fantastic first step in creating a mentality of abundance and they are much easier than you may think!

Re-framing simply refers to seeing the same situation from a new perspective. For example, as a Life Coach I once worked with a client who was convinced he was too old to change career path and no-one would want to take the risk to hire him. His belief was "I'm too old". We re-framed that outlook to "Your experience and wisdom can add value to a new organisation". It didn't happen instantly but the shift did start to happen and within weeks his perspective had completely changed and he started applying for the jobs that he wanted. Re-framing your beliefs about potential failure are pivotal to creating a mentality of abundance. This is my favourite affirmation to work with when extinguishing a fear of failure (and you will see it's an awesome re-frame!) "My mind is becoming highly focused on success".

Just to show you how powerful taking a new perspective can be - check out this picture and what do you see?

A Duck or a Rabbit?

You may only see one at first, however a fresh outlook may open your mind to new possibilities and new ways of thinking!

Self-sabotage is when our behaviours start to interfere and create problems with our long-standing goals. Some of the most common self-sabotaging behaviours directly tie in with Fears of Failure and Fears of Success and include: procrastination, self-medicating with drugs and/or alcohol and eating for comfort.

You can see that when our goals are compromised by these behaviours, we are not setting ourselves up for success with an abundance mentality. By shifting this mentality, you will find yourself to be much more positive and energetic, your mind will feel more aligned with your goals and you will just naturally go after your goals without hesitating. Some really great positive affirmations to try are: "I will go all out and achieve massive success" (future tense affirmation)

"My mind is aligned with my intentions" (present tense affirmation) - and - "I only think positive thoughts about myself and my goals" (neutral affirmation).

Change is one of those things that is completely unavoidable, yet there can be so many fears related to it.

We are naturally inclined to stay within our comfort zone as this induces a feeling of safety. But what are we missing out on from staying in this 'safe zone'? The answer is we don't actually know until we explore the possibilities and opportunities that are out there.

"All things in life change, and I adapt willingly and easily" - this affirmation works wonders to (firstly) accept that change is inevitable and (secondly) that there is no emotional or physical resistance to the change. Like the picture states - progress is impossible without change. Removing this abundance blockage is HUGE and will open so many new doors for you!

Another blockage which may be limiting your abundance mentality is where you Fear Criticism. For some of us, this fear is so big that at times, it feels like it has absolutely crushed us. This particular fear affects our creative nature and then leads to other fears (think fears of failure, self-sabotage etc...)

This is what I say to Fear of Criticism:

1. Everything that you like is disliked by someone else. Think of how many times you have told someone that you really enjoyed a movie or a book, only to have them tell you they couldn't stand it!

2. It's easier to critique something than to actually create something - so stop putting these critiquers' on a pedestal and giving their opinion so much weight! Back yourself and your work!

3. Don't give anyone else the power to determine how you feel...

If I was to ask you "What are your values and beliefs?" what would you say? Can you answer that quickly? Do the answers come to you after pondering for a while? Do you have absolutely no idea?

It's OK - I didn't know what mine were either until 2014! Well, I had some idea, but my daily life back then was conflicting with my core values and I couldn't work out why I was experiencing this inner turmoil. Long story short, I was able to work out what my core values and beliefs are and then I made changes to my life to reflect this. Just like that - inner turmoil gone!

If you're struggling with this, here is a really useful tool you can use to define your core values and in turn, create a mentality of abundance. (This exercise has been adapted from Taproot).

From this list below - choose and write down ALL of the core values that resonate with YOU.

Next, group together all of the similar values.

Finally, select ONE word from each of the groups that best represents the label for the ENTIRE group.

These are your core values! When you know you are and what you believe in, life becomes so much easier and you attract abundance in all that you do!

What I hope you take away from this article:

Understanding of how Abundance Blockages negatively impact your abundance mentality.

How to incorporate positive affirmations into your day.

How to re-frame situations to look from a new perspective.

Clear understanding of your core values & beliefs.

Love & Light

xx Sandra Stoitis xx

Do you ever eat certain foods and then wish you didn't? Is there a specific food that for whatever reason doesn't seem to agree with you?

If you've answered YES, you are not alone.

In 2015, the Australian Bureau of Statistics revealed that almost 4 million Australians reported avoiding a food type due to intolerance or allergy. I myself was diagnosed with Coeliac Disease back in 2004 (a long time before food labeling laws were introduced in Australia). Thankfully the food industry has changed a great deal since then, however as the research has shown, more and more people are experiencing food intolerance's of some kind.

This article isn't about food allergies or intolerance's as such, rather this is here to shed some light on how to combine certain foods for maximum health - and what foods should be kept separate! You might just find that those issues with certain foods can be kept at bay following these guidelines!

Essentially, the food we give our bodies is the fuel which is going to keep us going. We all know that what we put in is what we get out. In order to keep our minds' and bodies' healthy we know we should eat organic (wherever possible), enjoy a wide variety of fresh and unprocessed foods and drink plenty of water.

So here's the thing - are you doing all of the above (mostly), yet you still feel bloated, lethargic and somewhat ill? Or experience headaches, constipation or indigestion? It may NOT be the food itself, rather the WAY you are eating them. It's equally important to know HOW these foods should best be combined to provide maximum health benefits.

Here are 8 simple guidelines to follow that will benefit anyone, regardless of whether they are experiencing health issues or not.

Number 1

Eat Fruit Before Other Foods or On Their Own

Of all the food groups, fruit is the easiest to digest. They only remain in the stomach for a short period of time (providing the fruit is ripe to allow for easy digestion). If you combine fruit with things like cereals and breads, it remains in the stomach until all the other food is ready to leave - and while it waits, it begins to ferment. To absorb the maximum nutrients from fruit, it is best to be consumed at least 30 minutes before a meal (or 2-3 hours after a meal which contains meat).

Number 2

Drink Milk Alone

Casein is the protein found in milk and it enters the stomach then begins to clot in the presence of rennin. If any food particles are present, the clotted materials slow the enzymes from digesting the food. Therefore, drinking milk with food upsets the balance of the digestive juices - so be mindful of how this could be affecting you... Think smoothies, cereal etc...Although I am not lactose intolerant, I certainly feel completely different when I drink cows milk (compared to almond milk, coconut milk etc). I now try to limit my chai latte intake to 2 per week - because you know much I love cinnamon and spices, and we don't want to deprive ourselves now do we!

Number 3

Acidic Foods & Starchy Foods Should Not Be Eaten Together

What does this mean? The way we digest starch is through an enzyme in the mouth - Ptyalin. Some acidic foods can inhibit Ptyalin's action which will cause the starch to sit in the stomach and ferment. Starchy foods include grains, potato, bread and pumpkin and they digest WELL with other vegetables. Some acidic foods to stay away from when eating starches include vinegar, lemon, tomatoes, orange, grapefruit, sour cream and olives.

Number 4

Avoid Protein-Rich Foods & Starch Foods Together

When we digest protein food, our stomach becomes acidic. As starchy foods don't require this much acidity, the starch foods remain undigested and they begin to ferment. These are a few examples of poor food combinations in this group: Red meat with potatoes and rice; Fish and chips; Creamy Pasta with chicken.

If these 2 food groups MUST be combined in a single meal, it's best to eat the protein component first to allow the acid levels to work.

Number 5

Limit the Protein Portion of a Meal to One Type of Protein

The reason behind this is simply to avoid feeling bloated or extremely full after a meal.

Different types of proteins require different acid levels for efficient digestion.

The pH scale is 0 - 7 (0=Acid and 7=Neutral)

Nuts, seeds and some legumes require a pH of 5.

Cheese and eggs digest at a pH level of around 3.5.

Meat requires a pH of 2.

So you can see here how mixing certain foods is acceptable (ie nuts and seeds), however others like meat and cheese would decrease our ability to digest efficiently.

Number 6

Avoid Protein-Rich Foods & Sugary Foods Together

When we mix these foods, the sugar ferments in our stomach waiting for the protein to digest. This fermentation produces gas which then causes symptoms of pain, burping and flatulence.

I must admit, I am a culprit here as I do like to snack on dried fruit and nuts. It's one of those things that seems like a healthy choice (and yes, it is much better than some alternative options), however we're not really doing our gut much of a favour!

Number 7

Eat Melons Alone

Yep, I'm sorry to be the bearer of bad news, but how many of you like to mix watermelon and other melons to your juices or smoothies (hand goes up!) Melons have a high water content and when they are consumed with other foods (including fruits) the water dilutes the digestive juices and our digestion becomes impaired. While waiting in the stomach for the other food to digest, the sugar content in the melons will ferment.

Number 8

Avoid Drinking With Meals

When we eat and drink at the same time, we are diluting the stomach juices concentration. This affects the digestive juices and prevents proper digestion from taking place. Wherever possible, you should avoid drinking half and hour before meals and at least one hour afterwards. Don't be confused with this one, as soups and foods that contain a naturally high water content are fine.

How many times do you start a meal, take a big gulp of water and then moments later you suddenly feel really full? This is because we are changing our bodies natural process of digestion!

I hope this has shed some light on how to combine (and avoid) certain foods to achieve maximum health benefits. It's not about becoming super strict with your diet, rather bringing awareness to what is happening internally and how this translates externally.

It is important to note that you should always thoroughly investigate your symptoms with a qualified healthcare professional to rule out serious health issues associated with digestive disturbances.

Love & Light

xx Sandra Stoitis xx

Creating manifestations, or designing the life you desire...sound difficult? Sound impossible? Well I am here to tell you it's not!

Each day, we wake up, get started with our routine and our energy dictates the kind of day we are going to have.

How many times have you woken up late, skipped breakfast, lost your car keys and then got stuck in traffic, only to say to yourself 'it's going to be one of those days?' Many times I bet! The next part of this point is, when you get to work late and the day starts to throw challenges your way - how many times do you say to yourself 'I knew today was going to be one of those days'. That's because your energy has set the tone for the type of day you'll have - or in other words you (inadvertently) set the intention that 'today is going to be one of those days where nothing goes right' and it doesn't! This completely reflects the power of energy and shows that it is possible to manifest the type of day you'll have and the energy and behaviours you attract.

So how can you manifest to create the life you desire?

These 8 simple steps will be a sure fire way to get you started!

1. Remove the need for perfection As there is no such thing as perfection, how can you strive for something that doesn’t exist? Learning to let go of the idea of perfection can be one of the most liberating experiences you will have. By doing so, you create a space for non-judgement and frees up your energy for things to manifest in divine timing.

2.Remove negative language behaviours Replace the following words from your vocabulary: Hate; It’s Always; Everything’s Always; That’s Impossible; I Can’t; It Won’t Happen etc These are limiting statements which prevent you from being open to possibilities that divine things can manifest for you and present in your life.

3. Replace unhealthy food with vibrant, nutrient-rich foods The type of fuel you put in to your body is a direct reflection of how your mind and body will function. By eating foods that are vibrant, colourful and rich in nutrients, you amplify your manifesting abilities. These types of foods allow your vibration to be raised and the higher and lighter your vibration – the more flow you will have in your life.

4. Get more sleep! Your mind, body and soul need adequate time to re-charge so if you are getting at least 8 hours sleep per night you will be more inclined to thrive during the day. This ensures the vibrations you radiate will allow you to attract your desires.

5. Lighten Up! Try to become less defensive when someone pushes your buttons. This is the egos way of ‘protecting’ you when in actual fact it is causing more stress. Stand back, take a deep breath and when you feel you are becoming defensive say to yourself “ I will not allow this moment to interfere with my natural state of beautiful alignment”. This will allow you to remain in the present moment, freeing up time, space and energy to manifest your desires.

6. Give up trying to change others Firstly, it is not your place to do so. Secondly, it can be an almost impossible task to do. When you stop trying to change others, you free up time to focus on yourself and how you can create the life you desire.

7. Communicate your TRUTH You are allowed to express yourself in any way that you choose. Be aware though that if your intentions are not clear, the Universe will respond accordingly. Speaking your truth is a way of taking care of yourself and showing self-love. When you manifest with truth and articulate all that you desire with belief and conviction, you are not allowing space for anything else to get in the way.

Just remember that RIGHT NOW is all that we have. This moment in time, cannot be replaced. It cannot be returned. Happiness is all about the journey so manifest all that you desire, however, enjoy the process of achieving it.

Creating an Altar for Manifestations

Set Your Intention: Be completely clear and sure about what it is you want to manifest. Visualize how it looks, and feels exactly, when you are there. Ask and answer this question to yourself: What feelings do I have access to when I have healed or manifested this thing into my life?

The Obstacle: Be aware of what has, in the past, kept you from healing or manifesting this thing into your life. Be honest with yourself. Is it fear?

How to Create Your Own Altar: To make your own altar you need to collect symbols that tell a story about what you wish to heal or manifest into your life. Choose symbols that have a look that speaks to your soul. Your soul likes to be happy and feel joyful! Part of making altars is also to make them as beautiful as possible. The idea is that you want to give the altar as much attention and love as possible.

Symbols: There are the symbols that are universal like the Star (represents our higher self, our soul) , the Heart (represents compassion and love), the Feather (represents healing) and so on. When you use them, you tap into collective consciousness and to the energy that each universal symbol represent. You also want to apply personal symbols that remind you of the exact thing you want to heal or manifest. For instance, if you want to manifest a trip around the world, you can apply different travel memorabilia that gives you the feeling of traveling.

You can find crystals to support the energy, and apply a plant to symbolize growth on the altar.

Place your altar on a tray to focus the energy. Place it in a spot in your home where you often see it, and pass by it, and never in the windowsill, because the energy here, belongs to the outside.

And then meditate with each thing in your hands and make a little ritual where you, through the power of thought place the right intentions into each thing in your altar.

You can use your altar everyday with little personal visualizations and rituals of meditation, to bring yourself closer to your dreams, and prepare yourself for what is coming.

Remember, your manifestations are just that - YOURS! There are no limits to what you can create. The only limits that exist are the ones you set so dream big, make it happen, inspire others and love the life you live!

Love & Light

xx Sandra Stoitis xx

Colours have such an impact on our emotions and I honestly don't think we consider them as much as we should!

As a potent element of visual communication, colours actually 'pop' out at us before we have a chance to consciously process what we see. What this means is, colours have a way of making us feel a certain way before we have awareness of what we are looking at.

To understand how colours can evoke emotion or lift your mood, it's important to understand some of the colour 101's....

Primary Colours - The core colours in any colour wheel are Red, Blue & Yellow. These are the 3 fundamental 'primary' colours which are the basis for all other combinations.

Secondary & Tertiary Colours - Secondray colours are created when we add equal mixtures of 2 primary colours. For example, equal parts blue and yellow will create green. Equal parts blue and red will create purple.

Tertiary colours are combinations of primary and secondary colours. For example, red and orange would combine to make red-orange. Blue and green would combine to make blue-green and so on. Even through there are only 6 tertiary colours, the tones produced can be limitless! Take a look at the chart below to see how tertiary colours are created.

Complementary Colours - These are colours which are opposite each other on the colour wheel and are completely contrasting. These colours balance each other out and the highest contrast creates a vibrant look.

So how can colours improve our emotions and lift our mood?

The use of Colour Therapry is a holistic, powerful and non-invasive healing therapy which dates back to Ancient times - but you only need to take a closer look around you to see and the impact that colours have. Colours are created by varying wavelengths of energy and this energy affects all living things. This is where the Psychology of Colour comes in, as colours have the ability to evoke, change and lift our emotions. Studies have shown this happens because we are intrinsically programmed to associate colours with how those colours behave in nature. For example, when we think of pale blue, we think of clear skies and the ocean which we would usually associate with feelings of calm and serenity. When we think of green, we think of trees and nature which stir emotions of peace and tranquility.

Although the discipline of Colour Therapy is broad and varied, this blog will help you understand the fundamentals as a fun, quick and easy to learn source!

So what does each colour represent?

Colours relate respectively to the mind, the body, the emotions and the essential balance between these three. Each colour has an overarching association, however it's important to keep in mind there are both positive and negative characteristics aligned with each.

Red - Association with the Physical

Positive: Warmth, Strength, Courage, Energy, Basic Survival, Enthusiasm, Passion & Determination

Negative: Aggression, Defiance, Danger, Stress, Revenge & Anger

Red is a colour which is extremely strong and powerful and it creates the effect of being closer than it really is, which is why it usually grabs our attention first. This is one of the reason why red is used in traffic lights and stop signs.

Physically, the colour red can stimulate us and raise our heart rate. It is a lively colour which is associated with passion and desire, yet also has connections with anger and aggression.

If you suffer anxiety or have issues with blood pressure, it's best to avoid wearing red as this can increase your pulse stress and induce stress.

Orange - Association with Physical Comfort

Positive: Physical Comfort, Food, Warmth, Security, Stability, Creativity, Abundance & Fun

Negative: Immaturity, Frustration & Deprivation Orange is a colour which is a combination of the physical and emotional. It focuses the mind on physical comforts such as food, shelter and warmth and is generally seen as a 'fun' colour. On the opposite side, too much orange suggests frivolity and may see you focus on the things that you don't have, rather than those you do.

Yellow - Association with Emotions

Positive: Optimism, Self-Esteem, Self-Confidence, Friendliness & Emotional Strength

Negative: Irrationality, Fear, Anxiety & Emotional Fragility.

Yellow works on one of the longest wavelengths and is the strongest colour psychologically.

As there are so many different shades and tones of yellow, it's important to bear in mind that the 'right' shade of yellow can be uplifting and boost our self-esteem. This is typically the tone you can see in this image and this shade of yellow is all about confidence and positivity. On the other end of the spectrum, a dull, mustardy-yellow may cause self-belief to plummet, giving rise to fear and anxiety.

Green - Association with Balance

Positive: Balance, Harmony, Connection with Nature, Peace, Restoration, Growth & Re-Assurance

Negative: Boredom, Stagnation,Envy, Materialistic & Overly Cautious

Green is a very peaceful colour and as it rests in the centre of the spectrum, it is a colour of balance.

On a primitive level, green is a re-assuring colour as it connects us to nature, growth and the presence of water. On the flip side, for some, being surrounded my too much green can lead to boredom or stagnation.

Wearing green, particularly Emerald Green, can be a sign that you enjoy the material things in life and at times, can be envious of others.

Blue - Association with the Intellectual

Positive: Intelligence, Communication, Trust, Serenity, Calm & Logic

Negative: Coldness, Lack of Emotion & Unfriendliness

Blue is a colour of the mind so it is no surprise that being in blue surrounds or wearing this color affects our mental state.

Essentially, blue is a soothing colour which promotes clear thoughts and concise communication. Pale blue can aid concentration, so this is a fantastic colour to wear during an exam or when you need to retain information!

Blue objects appear further away than what they actually are, unlike what we discovered earlier with red.

As much as the colour blue is the world's favourite colour (according to loads of research that has been conducted), it can also be seen as being cold, emotional and unfriendly. On another note, if we are considering feng-shui principles, it's really important to remember that YES blue is a calming colour, however it is NOT recommended for bedrooms. This is a colour which represents fluidity - not stability - and people who tend to have blue in the bedrooms, tend to experience headaches and restless sleep. For couples, blue in the bedroom can also create tension and be the source of waking up 'moody'.

Pink - Association with Empathy & Kindness

Positive: Nurturing, Sensitivity, Femininity, Love and Physical Tranquility

Negative: Lack of Will Power, Lack of Self-Worth, Physical Weakness & Overly Emotional

Pink is intuitive and insightful showing compassion and kindness with its empathy and sensitivity. This is a colour of hope which reassures our emotional energies. Pink offers warmth and tenderness to family and friends. Studies have shown that exposure to large volumes of pink can instill a calming effect on the nerves and can create physical weakness in people. Just be careful as one particular study found that when violent and aggressive prisoners were placed in a pink room for a specified period of time, they instinctively calmed down. When they were exposed to that same room for a greater period of time, the pink room actually had the opposite effect!

Purple - Association with the Spiritual

Positive: Spiritual Awareness, Luxury, Imagination, Intuition, Wisdom & Harmony of the Mind and Emotions

Negative: Arrogant, Cynical, Idealistic, Introversion & Impractical

The colour Purple takes awareness to a higher level of conscious and unconscious thought and spiritual growth. It is a highly introvertive colour and as a result, is extremely effective when used in meditation. Often considered a colour of royalty, purple is noble and associated with luxury, wealth and extravagance.

Excessive use of the colour purple can create too much introspection and can also lead to arrogant behaviour. As purple relates to deep contemplation, it can be associated with being impractical as its head is in the clouds rather that its feet being on the ground. It tends to see life as imagined rather than how it actually is.

Individual response to colour is subjective, however research has proven that when colour harmony is combined with the science of psychology, human reactions and behaviours can be predicted with immense accuracy. Personally, I love the way in which different colours have the power to lift my mood or evoke certain emotions. I mix things up around the home, with our food and with my clothes and accessories all the time!

Colours are powerful in both their intention and the created response so take a few moments to be mindful of your reactions with each colour! I challenge you!

Love & Light

xx Sandra Stoitis xx

Not only are plants gorgeous to look at, they can also assist in creating a positive flow of energy in the home or office. Not only will this blog help you decide which plants are the best options for you, I'll also share with you some Feng Shui info to make sure you place them in the most auspicious spaces!

Lucky Bamboo has been known to be a plant of good fortune and prosperity throughout Asia for thousands of years.With direct association with the 'wood' element (as all plants are), this is known to increase our vitality and physical activity and directly influence our energy levels. It is a calming plant which also brings wise energy into the home or office. The best location for your Lucky Bamboo plant is in your Wealth & Money or Health & Family bagua areas. (A Bagua is the Feng Shui map of your home, whereby your home is divided into different areas representing different parts of your life - See the chart at the bottom of this section).

*This chart is based on the Western bagua, where the Wealth & Money area is situated at the mid left and upper left areas of your home.

Keep in mind the number of bamboo stalks also has influence on various areas of your life:

2 stalks is for love and marriage

3 stalks is for happiness

5 stalks is for health

8 stalks is for wealth and prosperity

9 stalks is for good fortune

You may think of Aloe Vera for it's healing and medicinal benefits, however it is important to remember that this is a fantastic plant for attracting prosperity and positive energy anywhere that it is located.

With the energy that it releases, this is a great plant for fighting off negative vibes and bad luck.

The plant can be used anywhere in the home or office, providing it has access to artificial light or indirect sunlight. It does need to be watered regularly so please keep this in mind before you adopt this plant!

Jasmine is a delicate plant which has many soothing properties. It is sweet-smelling flowering plant which produces pale yellow petals.

It attracts positivity, promotes tranquility and is known to:

* strengthen relationships

* build romance

* ease stress

*relieve an anxious mind

* promote a good night's sleep

Referring to the above bagua, the best location for this plant is in the Marriage & Relationship area of the home. It is an ideal plant for the bedroom or placed near a South-facing window.

It's also absolutely stunning to have around!

The Money Tree has a number of more technical names including Epipremnum Aureum, Ivy Arum, Silver Vine & Golden Pothos to name a few! If you can't find the Money Tree, a Jade Plant will do the trick! The energy flow of the plant attracts good luck and brings health and prosperity. It also eases stress, anxiety and negative thoughts.

In Feng Shui, the energy of the money tree is in its roots; a deeply-rooted growing energy that you would like to emulate in all areas of your life. To bring health, wealth and prosperity the plant's shoot should be pointing upwards.

This plant is best placed in the South-East corner of your home (again, in the Wealth & Money bagua area). If this plant is for your office it is ideal right beside the front door, as it is attracting good fortune. Similarly if it is going into a shop, keep it close to your cash register! Make sure that you don't over-water this one!

Can you really get more peaceful than the Peace Lily? I absolutely love this plant and all that it promotes:

* Spiritual / mental & physical prosperity

* Purifies the air by neutralising pollutants (a fact from NASA)

* Removes mould from the air

* Creates tranquility

* Assists clear breathing

This plant grows well in shaded environments and needs to be kept away from direct light.

To reduce the positive ions surrounding electrical equipment the Peace Lily can be placed near your mainstream electrical goods like televisions, computers and microwaves.

To promote a peaceful and restful sleep, this is a great one for the bedroom.

Placing this plant in the bathroom, laundry or damp areas of the home will assist in removing mold for the air.

Finally, for the office, this is best placed in a shaded corner or close to the entrance!

Magnolia's are considered to be a flower of prosperity and wealth and the White Magnolia is symbolic of purity, truth and love. Magnolia's promote contentment and satisfaction allowing you to appreciate your surroundings while bringing a calming energy into the space.

This is a really beautiful plant which is perfect for the living room or any meditative space, however keep in mind this beauty does require plenty of direct sunlight - so make sure the space is light, bright and airy!

Finally, Orchids - this beautiful flower is a symbol of excellence in all areas of life - it represents abundance, beauty, purity and spiritual growth.

The presence of Orchids in the house promotes happy emotions, heightens the sense of life satisfaction and brings positivity to the area. Having Orchids as indoor plants in the home or office, creates a more-welcoming space and creates an atmosphere of luck and happiness. Did you know...In China, Orchids symbolize wealth, elegance and protection.

This beautiful plant can be placed in many areas of your home or office, and each space will bring about it's own positivity!

Referring to the above bagua:

* In the North-West this will foster a strong relationship with your guests or business partners * In the North this will assist in making your relationships or business more successful * In the South-East this will bring abundance and good luck.

So there you have it, 7 beautiful plants and flowers that promote positive energy to flow throughout your home or office!

Please be sure to research how to care for your plants according the environment that they require.

Love & Light

xx Sandra Stoitis xx

I'm often asked 'what does my dream mean' and to be honest, there's always more than one answer, depending on what's happening in your life at the time.

Dreams are thought to be a way in which our subconscious mind comes to the surface to provide an insight to our emotional, physical and mental states. Sometimes our dreams are completely vivid and they feel like an actual moment in time rather than a dream; however studies have shown that most of us actually forget 95% - 99% of our dreams each night!

This guide is just that - a guide to help you interpret your dreams with some of the most commonly discussed themes - from A to Z!

Abduction - dreaming of being abducted is symbolic of being manipulated by someone or by your circumstances - lacking control in your life. If you witness an abduction in your dreams, this represents you are feeling helpless. If you are the person abducting someone else, this is reflective of something that you are holding on to and it is time to let go.

Babies - dreaming of babies has sooooo many interpretations. I'll try to break them down for you.

To see a baby in your dreams signifies innocence, warmth and new beginnings. Dreaming of holding a baby is equal to holding on to a an earlier part of your life where you felt more needed or depended on.

A crying baby represents a part of you which requires more attention.

Dreaming of rescuing a baby shows that you are vulnerable and you accept help from others.

Having a baby in your dream can reflect a new situation in your life or a new beginning.

Cake - to see a cake in your dreams reflects that you must learn to share your workload rather than take it all on yourself. If the cake is partially eaten, it may represent a missed opportunity.

Dreaming - to dream that you are dreaming shows that you are extremely worried or anxious about a situation that you are currently facing - it also acts as a secondary layer of protection from what you are feeling.

Earrings - dreaming of losing an earring indicates that you are being misguided in some aspect of your life.

To dream of wearing earrings reflects that you should listen carefully and pay attention to a message that is trying to be conveyed to you.

If you are buying earrings in your dreams this represents your desire for acceptance and affection.

False Teeth - if you are wearing false teeth in your dream, this highlights that you are not being completely honest about something in your life.

If others are wearing false teeth - this represents deceit and someone in your life is not exactly who they say they are.

Ghosts - this is another theme which has many different interpretations.

To see a ghost represents something which is no longer within your reach and you are feeling disconnected with life. Take note of what the ghost is doing, as this could be a sign for you to move on from a current situation.

To see your own ghost reflects aspects of yourself that you fear - or it may be that you are holding on to the fear of death or dying.

To dream that you turn into a ghost symbolises that there is a situation which you are desperate to escape from.

Dreaming of being haunted by a ghost implies that you are not confront issues from your past which are interfering with your present life.

Handshake - this symbolises either a new beginning or an end to a situation.. Metaphorically you have reached a decision or have found a solution to a problem.

Icecream - Whether you see or are eating icecream, this symbolises good luck, success and satisfaction in life.

If the icecream is melting, this represents you may not be living up to your highest potential.

Jackpot - To see or win a jackpot implies you need to take a chance in life to reap the rewards, however, this could also signify you are too impulsive and are relying too much on fate.

Keychain - This reflects your ability to adapt to change and fit in with most situations with ease. To see a keychain signifies you get along well with most people.

Ladder - To dream that you are climbing a ladder represents you are striving for success and have reached a new level of achievement. Symbolically it reflects prosperity for all of your hard work.

Spiritually, a ladder implies a phase of higher awareness and looking at life from a different perspective.

To dream that you are walking under a ladder represents bad luck or that you are holding on to regrets regarding a decision you have made.

If you see yourself escaping by means of a ladder this highlights you will be successful after overcoming struggles and/or obstacles.

Market - To dream that you are in a marketplace symbolises an emotional or physical need that you are lacking in life. There may be an area of your life which needs nurturing and further attention.

Naked - If you dream of being naked, this signifies a fear of being exposed or misjudged. It could also reflect a fear of being found out and exposed over your activities. To dream of being naked and then covering yourself up shows that you are vulnerable and not accepting yourself for how you truly are.

Ocean - To see the ocean in your dreams is indicative of tranquility, spiritual growth and renewal. The ocean signifies you feel empowered and have a positive outlook in life. If the ocean is rough, the dream represents some form of emotional turmoil and you are trying your best to handle life's ups and downs.

Peacock - A peacock in your dream represents love, longevity and new growth. It is symbolic of success and contentment in your relationships and/or career. As the peacock represents pride, prestige and vanity, it could also suggest you are being overly arrogant with your achievements.

Quote - To be given a quote in your dreams highlights the value you attribute to your talents and abilities.

Raft - To see a raft in your dreams indicates that there is still much work ahead for you, as you are yet to build the foundations for your success. To dream that you floating on a raft, suggests that you are unsure of the direction you are headed and are simply drifting through life. If you are rafting in the rapids, this reflects you are facing turbulent times and you should be prepared.

Salon - To dream you are at the salon signifies you may be overly concerned with your appearance and material possessions. It could suggest that you are trying too hard to impress others.

The salon could also reflect a new lease on life or positive outlook if you are going through changes in your life.

Teacups - Seeing teacups in your dreams is a suggestion that

you need to be more spiritual. It is also a wake up call to pay attention to what is happening around you.

Sipping tea from a dirty teacup is a message to save money.

To dream of tea leafs represents good profits in business or a financial windfall.

To dream of someone reading your teacup signifies healthy babies.

Umbrella - To see an umbrella is representative of emotional security - you are trying to avoid dealing with your emotions and are putting up an emotional shield.

Victim - To dream that you are a victim signifies you are being overpowered by others in life. These types of dreams suggest you are feeling helpless and powerless in a particular life situation.

Wedding - Another one with many interpretations!

To attend a wedding reflects a new beginning in your life and you are embracing change.

To dream that you are late attending a wedding, suggests that you feel left behind while others are moving forward in life.

If you are at a wedding which turns into a disaster, this is reflective of a negative situation in your life which you need to address immediately.

To dream that you are marrying your current spouse again, signifies domestic bliss and your strong commitment to each other. This could also represent a new transition in your lives - such as parenthood or a new home etc.

X-Ray - To see yourself being x-rayed signifies you are being deceived by a person or a current situation - you need to look beneath the surface of the person or situation to uncover the truth.

Yoga - This dream could have two possible meanings.

Firstly, you are feeling stressed and overwhelmed and this is a sign you need to slow down and take a breather.

On the other hand this could reflect that you have complete control of your mind and body as you are in perfect balance and harmony.

Reflect on your current life situation to determine which meaning is relevant for you.

Zen - To dream of being zen symbolises your desire for spiritual growth and harmony. This dream highlights you are striving for peace within yourself and you should consider practicing meditation or activities which promote peace and tranquility.

So there you have it - just a few meanings of some of the most commonly asked questions relating to the A to Z of dreams!

I could have gone on for hours creating an entire list but thought it would be best to keep it short and sweet!

If there is a particular meaning of a dream that I didn't cover here please reach out and I will be happy to share my interpretation with you!

Love & Light

xx Sandra Stoitis xx

With so much focus around Essential Oils these days, it can be challenging to keep up with it all. "Which one is the best one?" "How do I know which brand is reliable?" "How do I actually use them?" Sound familiar? Yep - you're not alone!

I'm going to give you the run down on what to look for, what to avoid and how they can be used!

Firstly - what is an essential oil? Essential oils are the natural oils found in various aromatic plants which have many health benefits - some dating back thousands of years.

Technically they consist of chemical constituents that can evaporate, be distilled, dissolve or combine with other oils or lipids. Don't worry, that's about as technical as it gets...the important thing to know is that they are created by plants for:

* Damaged Tissue Healing

* Pollinator Attraction

* Immune Defense

Each essential oil has it's own unique aroma and because of this they can be used to create perfume, added to cosmetics and soaps, included in food and drink for flavouring and added to incense and household cleaning products.

Please remember that not all essential oils are created equally and you could find yourself in the trap of buying something synthetic. When buying essential oils make sure you look for the Latin botanical name, distillation (or expiration) date and words including Organic, Wildcrafted and Un-sprayed.

Steer away from things like "Perfume Oil", "Fragrance Oil" and "Certified Therapeutic Grade" - this last point is because there is no governmental regulating body that certifies or even grades essential oils!

This awesome chart (courtesy of Wikipedia) shows us some of the common essential oils and which part of the plant they are derived from.

You will normally find that you are drawn to the aromas derived from one or two of the plant areas.

For me it's Bark & Peel!

So..."How can they be used?...

One of the simplest ways to use essential oils is by placing them in an aromatherapy diffuser. Diffusers allow for the continuous dispersion of aromas into the air and they are readily available on line and in retail outlets. The great thing about this is that you can mix and match your own blend to create the perfect aroma for you. My personal favourites are:

* Peppermint, Wild Orange & Frankincense for an uplifting blend

* Tea Tree, Lemon & Oregano to kill germs and fight colds & flu

* Lemon, Chamomile, Ylang Ylang & Clary Sage for relaxation

* Bergamot & Vetiver for stress relief

* Cinnamon, Allspice, Juniper and Clove to make the house smell like Christmas!!!

Essential oils can also be used topically - some either directly onto the skin, hair, nails and other parts of the body - and some with a carrier oil (coconut, almond, jojoba or olive). Before using any essential oil topically, make sure you do your research as to whether it needs to be diluted (with a carrier) or can be used neat (on it's own). It's also wise to conduct a simple sensitivity test when trying a new oil. Do this by applying a small amount of the essential oil to an inconspicuous area and leave untouched for a few hours. During this time, continue to check the area to ensure no sensitivity has occurred.

Topical applications include:

* Add a few drops to a warm bath.

* Add to a moisturiser or lotion to soothe the skin.

* Make a hot or cold compress by adding the oil to a damp cloth and then apply to the desired area.

* Massage face and body for relaxation, mood enhancement, muscle relief and improvement in breathing.

* Some essential oils can be added to food and drink and others need to be avoided. Please ensure you verify if the essential oil has a label or box outlining nutritional or supplement information. This will indicate whether it can be taken internally. If there is no indication, this essential oil should be avoided unless it has been approved by a certified healthcare professional.

If the oil can be taken internally - add a few drops to water, coconut water or your favourite milk before drinking.

I also love to add them to my raw bliss balls! Personal faves are: Cacao with Wild Orange & Cinnamon Cacao & Coconut with Peppermint

Macadamia & Coconut with Lemon (or Lime)

"Are essential oils safe to use during pregnancy?"

Here's the low down... some essential oils are considered safe to use (as long as the pregnancy is going well and you are past the first Trimester), However it is always best to check with a healthcare professional and conduct your own research as to the method of application / use.

Some essential oils which are generally considered safe include:

* Orange - said to make you feel joyous and calm.

* Ylang Ylang - a great all-rounder to use. Can reduce blood pressure and ease stress and tension.

* Sandalwood - this is a natural sedative and anti-depressant which can assist in delivering a good nights' sleep.

* Neroli - can assist with anxiety by helping you feel relaxed and tranquil. An added bonus is that it can assist in skin cell regeneration, so you'll be looking great too!

On the other hand, there are some essential oils which should be avoided and I'll explain why:

* Rosemary - this is believed to increase blood pressure and may cause contractions

* Sage and Rose - these may cause bleeding in the uterus.

* Jasmine, Cinnamon and Clary Sage - these may trigger contractions.

* Nutmeg - has been known to have hallucinogenic effects and could react negatively with pain-relieving drugs during labour.

* Basil, which is thought to contribute to abnormal cell development.

* Juniper berry - which may affect your kidneys.

Other essential oils may also have an adverse affect during pregnancy and as always, you should do your research thoroughly prior to use. My motto - if in doubt, don't use it.

The world of Essential Oils really is endless. I encourage you to do your research and see what works for you and your family. What works for one person may not work for you so have a dabble and enjoy your journey.

As always, anyone with a disease, injury, illness, medical condition or health issue should consult a certified healthcare professional.

Love & Light

xx Sandra Stoitis xx

Have you ever experienced fatigue or low energy, even after hours of sleep?

Are you finding that you are just not getting the most out of life or enjoying life in general?

If either of these answers are YES, there could be a very good reason...and I am here to share with you 4 easy ways to treat fatigue and get your mojo back!

But first....

Common Signs and Symptoms of Fatigue and Low Energy

Physical: Constantly feeling tired and drained; Frequent headaches or muscular pain; Lowered immunity; Change in sleeping habits or appetite.

Emotional: Detachment or feelings that you are alone; Loss of motivation; Constant feeling of overwhelm or being unable to cope; Lowered confidence; Feeling defeated or a sense of failure.

Behavioural: Increased use of food, alcohol or drugs to cope; Increased anger or taking your frustrations out on others; Difficulty concentrating; Procrastination; Removing yourself from social gatherings or catching up with friends.

These symptoms are often the result of a variety of factors including stress, unhealthy lifestyle choices, nutritional deficiencies and inadequate sleep.

So what can you do?

1. Reduce stress levels.

Meditation is one of the many ways to reduce your stress levels or at least minimise the impact that stress has on your body. Anyone can practice meditation - it is simple and inexpensive and all it takes is 10 minutes per day to see a noticeable change. People often say to me "I don't have time to meditate" and this is what I tell them. You can practice meditation wherever you are, no matter what time of day or night. You can practice whilst you are out for a walk, riding the bus, on the train, waiting in a queue, on the treadmill, at the gym, while you eat, before bed, during the night if you have difficulty sleeping....the list goes on.

Meditation produces a tranquil mind and creates a deep state of relaxation.

It can provide you with a sense of balance, inner peace and clarity and the benefits don't end when your meditation session ends - meditation can support and guide you through your day, allowing you to feel calmer and enhancing your physical and emotional well-being.

2. Improve your diet.

The food we eat to nourish our body is equivalent to the fuel we use to keep our engines working at their best. If we are consuming high quality foods, the better our mind and body function and the more vibrant and energetic we feel.

Wherever possible eliminate processed food and eat more natural foods like fruits, vegetables, beans, nuts, seeds, wholegrains and lean protein sources.

Dehydration is a common trigger for fatigue, so make sure you are drinking plenty of clean, filtered water. Everyone's daily water intake requirement will differ depending on expenditure of energy, environmental factors and how frequently you urinate just to name a few. Keep a bottle of fresh water handy and frequently take sips - even if you are not thirsty.

Cool Fact - did you know that bright colours can instantly lift your mood, especially the colour yellow! Yellow represents happiness, joy, optimism, enlightenment and creativity. So it's no surprise that nourishing your body with yellow foods has many health benefits. Packed with carotenoids, antioxidants and Vitamin C, yellow based foods increase heart health, digestion, vision and boost your immunity - all of the things we need to avoid fatigue and low energy!

3. Improve the quality of your sleep.

Lack of sleep can have substantial long term health effects which can negatively impact your physical and psychological ability to function. Ensuring you have a good quality sleep each night is essential to fight fatigue and boost your energy.

Here's what you can try to improve your sleeping habits:

- Avoid stimulants before bed. Things like mobile telephones, tablets and devices, watching TV, consuming caffeine-based drinks or nicotine may make it difficult for you to wind down and get to sleep.

- Create a comfortable sleep environment. Maintain comfortable room temperature, minimise light and sound and ensure you using a comfortable pillow and mattress.

- Go to bed when you are starting to feel sleepy. Try not to fall asleep on the couch as this will create a 'broken' sleeping pattern and may make it difficult to fall asleep again when you go to bed.

4. Increase your physical activity by doing things you enjoy.

Exercise increases your body's metabolism, improves your mood an can assist in promoting quality sleep - all of which can increase your energy and fight the feelings of fatigue!

One thing that is essential is to find physical activity that you actually enjoy doing. Whether you prefer to exercise solo, or with a friend or as part of a team - the key is to commit to doing what you enjoy and honour this time spent for yourself.

It doesn't actually matter what the physical activity is - as long as it is creating a positive impact on your life, your health and your mental state.

Replacing old habits can be a challenging thing to do, so aim to make small changes slowly - your mind and body will thank you for it!

Love & Light

xx Sandra Stoitis xx

OK, so here's the thing: I love to be organised. I love the feeling you get. I love creating lists and ticking off the to-do tasks as I go. I love planning ahead and I just love organising things in general. I'm the person who once sent out a 'save-the-date' for my birthday 5 months ahead - a bit extreme I admit! Which sort of leads me to another thing you should know about me - I am also an extremist. What I mean by this is:

a) Yes I may be completely and totally organised in every day life, however...

b) I am also super spontaneous and a fly-by-the-seat-of-your-pants kinda gal.

I think it's a nice balance....

People often ask how I can be so organised and at first I didn't really know the answer - it's just how I am. Which got me thinking 'what do I actually do?' - here's what I came up with...

10 awesome life hacks to get you sorted!

1. Even if you have a really great memory - chances are you will forget something. Don't

leave it to chance and start writing things down - from to-do lists, to birthdays to events and shopping lists! Keep your list or journal close to you at all times, so you can look back on it when you're starting to feel forgetful!

2. Start putting things where they belong... Sounds simple right? Because it actually is! When you're tempted to just throw your towel on the bedroom floor instead of in the laundry basket where it belongs, say to yourself 'does this live here or will I have to eventually move it anyway?' - if you need to move it again, save yourself the time and energy by doing it straight off the bat!

3. Point 2 actually leads into this one....clean up regularly.

Rather than leave all of your housework for 1 day, break it up and attack it in small chunks. I find this really helps because if you're anything like me, why would you want to spend your weekend cleaning?

Allocate 15-20 minutes per day for those do-able tasks - not only will your house be clean in no time, it will also stop you from de-cluttering!

4. Recycle, sell or donate. Are you seriously going to wear that jacket from 2002 that still has the tag on? Unless you have a very good reason to keep it, donate it! If your closet is full of stuff like this, or your bookshelf or cupboards are full, see how you can create some space.

Donate items to a charity, sell on Gumtree or E-bay and earn a little extra cash! They could be put to so much better use than remaining un-loved in your home.

5. Donate then replace. I like this one as it kinda makes you feel less guilty for buying something new. Before you make the purchase, donate or throw out something old that you don't use. It makes you think about what you're buying before you actually do so.

6. Create a budget and stick to it! I know, easier said than done right. The trick here is not to complicate things. I recently implemented a budget / savings plan which goes a little something like this: 50% of your wages go towards bills; 30% goes towards luxury items and 20% goes into your savings account. Once I started to break it down like this, I found it didn't restrict me from my purchasing things that I wanted, nor did it stop me from actually saving! Once your finances are organised, you start to feel less cluttered within and this shows in the space around you!

7. Prep things early. How many times do you find yourself buying a morning coffee on the go followed my lunch at the local cafe because you simply ran out of time to make it in the morning? Every day? Most days? If you start prepping your lunch the night before, not only will you be organised in the morning but you'll also be saving a heap of money. Salads can be packed a day ahead with dressing stored in a separate container. Prep bulk meals including soups and stir-frys days ahead and refrigerate or freeze for early morning grab-and-go convenience! That should give you enough time to make your coffee before you leave!

8. Do one thing at a time... This one really doesn't need all that much explaining. Rather than start all 7 things on your to-do list at once, start one thing and finish it before moving on to the next!

9. Don't feel obliged to say yes all the time. There are times (and we've all done it) when we agree to do something, go somewhere or help someone out when we really don't have the time to do it. We feel bad to say no, so instead, we say yes,try to squeeze it all in by rushing around like crazy only to not finish anything properly - or if we do, we've sacrificed what needed to be done for ourselves. It's OK to say no. When you honestly can't commit, it's best to be open and honest to start with. If you really struggle with this, learn saying something along the lines of "I would love to help you with that. I'm not going to be available on (insert day/time they requested) however I can help you on (insert day /time that is suitable!)...Best of both worlds and if they say that won't be suitable - that's their decision!

10. Do it now. If it can be done now - why wait? I personally don't believe in things like new year resolutions because I think - why wait until then if I want to do something or start something? Same goes for everyday things - if you really need to wash your car and you've been putting it off - just do it now. It needs to be done eventually and you'll spend less time thinking about it if you just go ahead and get it done. You'll feel accomplished once you've done it and you'll free up the time that you had initially allocated.

So these are just 10 ways I try to keep my life organised!

For me, my time is sacred, so whatever I can do to give myself more time doing what I love - I do!

Love & Light

xx Sandra Stoitis xx

How many times do I hear "I just can't meditate" or "my mind is too active". I even get "I don't have time in my day to meditate". Well I am here to dispel these myths because that's exactly what they are... MYTHS!

We can ALL meditate, regardless of how active our mind is or how busy our day is. It's all about a starting point and for many of us, we don't know what that is.

I'm going to share with you 5 easy-peasy tips that will seriously help you on your quest to meditate!

TIP 1 Small Steps.

Our brain is a muscle and it takes time to get this muscle working! You don't go to the gym and lift heavy weights on your very first session - it takes practice! Meditation is no different.

Give yourself 5-10 minutes, 3 times per week to get started.

Set yourself up in a place you feel comfortable - on your bed, in your garden or wherever your sanctuary might be! Focus on your breathing and DON'T attempt to block out sounds or other things happening around you. The aim is to actually acknowledge these things and remain in a state of calm. If your mind wanders, that's completely normal - meditation is all about re-directing your thoughts back to your focus without judging or criticising yourself.

TIP 2 Do It Your Way.

Whose to say there is only 1 way to meditate?

There are so many ways that you can meditate and it's certainly not a one-size-fits-all scenario.

Just remember your meditation journey is all about YOU so it comes down to what feels right and what suits your lifestyle.

If you are the type who struggles to sit down - why not go for a walk or a jog? Being physically active during meditation gives your mind a focus and helps regulate your breathing. It can be a great starting point for mindfulness. Feel your breath, feel the sensations of the air or wind on your skin, become aware of the sounds around you and what you see.Don't go looking for things to feel, see or hear - allow these things to naturally rise up into your awareness and if your attention drifts to past, future or evaluative thoughts, gently guide your mind back to your breathing to focus your attention.

TIP 3 Balance. Scrap the All-Or-Nothing Mentality.

My hand goes up here. I (still) have an all-or-nothing mentality at times and this can be a real challenge to change. It's about striking that magical word - BALANCE.

Realistically, you may not have the time, willingness or dedication to meditate every single day - and that's OK. Incorporating meditation into your life, even a few times each week will have huge benefits for you. Don't beat yourself up if you miss a session - make the commitment to yourself for when you will meditate.

Try to create a plan that you can stick to.

G - Goal (What is the goal you would like to achieve?)

R - Realistic (What is a realistic time-frame you can commit to?)

O- Opportunity (What opportunities are available to you in order for you to achieve this?)

W - When (When can you start this?)

TIP 4 Let Go of Expectations.

The benefits you receive from your personal meditation journey will vary greatly.

You may start to feel a greater sense of clarity or feel more in control of your breathing. You may begin to experience less stress or find you have better ways to manage the stress - whatever you are feeling is right. Right for you.

Don't get caught up with what others have claimed to experience - this is your journey, so let go of any and all expectations and appreciate what meditation is doing for you. Honour yourself and be grateful that you have taken the time to practice meditation. The effects may not be obvious at first, but in time you will feel the benefits and will be so glad you started!

TIP 5 Enjoy It!

There's nothing worse than doing something that you don't actually enjoy and meditation is no different.

Understand and remember why you decided to start the practice in the first place. Enjoy the time and space you choose to dedicate for yourself and enjoy the benefits of your practice. Embrace the changes as they occur - no matter how big or small.

As we discussed earlier, there are many different ways to meditate so find a way that works for you, a way that you enjoy the most!

Small steps will allow for a long path to be travelled so embrace the journey, honour the emotions and enjoy what you uncover!

While you're browsing the web-page, be sure to download your FREE Chakra Balance Meditation!

Love & Light

xx Sandra Stoitis xx

Fear and anxiety. Anxiety and fear. The two most common words I hear everyday with clients.

I have seen over the years how these two words can be so debilitating - how they can create so much internal pain and physical anguish. I have seen how these two words have stopped productivity and even made the simple tasks of daily life almost impossible to achieve.

What I have also seen is how crystals can actually assist with fighting fear and overcoming (or better-managing) anxiety.

Yes, there are specific crystals for this and they are also readily available!

I'm going to give you on the run-down of 4 totally cool crystals that you can work with, together with some awesome techniques on how to use them to help kick fear and anxiety's butt!

Rose Quartz

This stone completely embodies the vibration of love - which is the opposite of fear.

Rose Quartz generates kindness and compassion and is a beautiful stone for balance.

If you have experienced any fear revolving around emotional drama, confrontations or chaos, this stone will support and comfort your Heart Chakra.

Blue Lace Agate

An amazing stone known for its calming vibrations and ability to balance and re-centre your thoughts.

Blue Lace Agate is associated with the Throat Chakra and it aids in communicating calmly and with clarity - perfect for when fear sets in or when anxiety is trying to take over. It's ability to re-programme your thoughts to calm and positive ones, make this a really powerful stone for treating anxiety.

Carnelian

A power crystal when it comes to overcoming fear.

Carnelian is the stone which best symbolises strength and empowerment and it transforms fear-based thoughts into clear and positive ones.

Pyrite - AKA Fools Gold

Fear and anxiety are often working hand-in-hand to prevent us from achieving our goals or being courageous.

Pyrite is not only fantastic for treating anxiety, its also a great protection stone as it keeps us safe and grounded.Pyrite will help uncover the cause behind the anxiety or fear and will assist in promoting a search for solutions.

All of these crystals can be used during meditation, in fact working with your crystals during meditation allows you to absorb their healing properties at a deeper and more intense level. Be sure to hold the crystal in your 'receiving hand' - this is your less dominant hand (ie, if you are right handed, your left hand would be your receiving hand). As you meditate, set your intention and make sure you are in a comfortable position. You may start to feel tingling sensations as you work with your crystals - this is completely normal as this is your energy connecting to your crystal!

Most crystals are available in jewellery form, mainly as pendants, rings, bracelets and ear-rings. Not only are these pieces gorgeous to look at it, but you are also absorbing the healing properties of the stone as you wear it. I must admit, I love anything with a dual purpose!

If jewellery isn't your thing - you can also purchase crystals as individual pieces and keep them with you in your bag, by your bed side table or on your office desk.

Be sure to cleanse and activate your crystals before you use them - remember, crystals absorb our energy as much as we absorb their healing properties, so we don't want to be working with stones that hold the energies of others!

Cleanse: Purify your stone by placing it in a small bowl with water and 1 Tablespoon of rock salt (my fave is Pink Himalayan, but any rock salt will do). Keep it in there for at least 30 minutes and then rinse it under running water.

Activate: Charge your crystal by placing it in direct moonlight, sunlight or burying it into the Earth. Allow it to activate for at least 1 hour and then hold the stone in your hand saying something along the lines of ""I intend for this crystal to be effective for healing in light and love for the highest and greatest good of all"

Your crystal is now ready for you to work with! And yes, you can cleanse and activate crystals at the same time, in the same bowl of water!

Fear only exists in the mind, so when we dispel fear we can often overcome the anxiety that coincides with it!

Please remember, crystals should always be used as part of a holistic healing plan and you should seek the services of a qualified Medical Healthcare Professional if you believe you are suffering from a medical condition.

Love & Light

xx Sandra Stoitis xx

The Holistic Health and Wellness Centre is passionate about and committed to achieving balance and overall well-being for your mind, body and soul.

With the cooler weather making a comeback (let's be honest - did we really even have a Summer?), it’s easy to reach for the comfort food - the warm and soulful food that may not be the healthiest choice!

This blog is about taking control of your health and how you can easily remove toxins and additives from your food, without compromising on taste, especially as the cooler weather sets in.

The number 1 thing to remember is that your health all starts at the supermarket.

What you put into your trolley is what goes into your body. If your trolley is filled with chips, chocolate, lollies, biscuits and processed foods, what is this doing to you on the inside? What nutritional support is this providing you with?

I am not saying that these foods should never be consumed, I am saying that your body needs a balance of wholesome, fresh food to operate at its maximum capacity.

When you’re out shopping, don’t be deceived by so called ‘healthy’ labels and common keywords like ‘fresh’, ‘natural’ and ‘no added colours or flavours’. Labels can be and are often misleading to provide consumers with a false sense of security with regard to what they are buying. You may actually be surprised to know that some of the ingredients in our common supermarket products are banned internationally.

So how do you know what you’re really eating? That’s easy – if you’re not buying fresh fruits, vegetables and organic proteins, you are buying foods that contain preservatives for optimal shelf life. There’s an app I love, which I find to be fantastic – really easy to operate with a traffic light colour coded system and soooooooo useful. It’s called ‘Chemeleon’ and I’ve been using it for years. What’s so great about this app is that all of the cryptic ingredients and numbers are explained and detailed. It even tells you all the countries that the ingredients are banned in! A word of warning – you will be shocked!

Just to give you a quick example, did you know Talc is found in chocolate and confectionery? The number shows up as 553b and it is created from magnesium sulphate and silicone silicate. Not only is it found in some chocolate and confectionery, it can also be found in icing sugar, noodles, polished rice and medicinal tablets. 553b has been directly linked with stomach cancer and the odds are, you didn’t even know it was in your food...

Tips to Remember at the Supermarket:

Avoid buying processed foods as these will contain the food additives and toxins that need to be avoided. Wherever possible, buy organic and prepare your food yourself. I personally love the Farmer’s Markets and you can really taste the difference.

Step 1 If you really want to know what you are putting into your body, you need to be willing to make a positive change in your life.

Step 2 Ignore the labels that are plastered all over the products you are buying and stick to reading the ingredients listed. Remember, fresh food that comes from the Earth doesn't require labels!

Step 3 If you see an ingredient that is controversial to you, or you don’t know what it is either: search the ingredient on Chemeleon to see if it is safe OR put it back on the shelf.

I understand that we are social creatures, so eating home cooked food is not always possible. When you are out at restaurants or cafes don’t be afraid to ask questions! You have every right to know what is in the food you are about to eat! You can request food that is cooked simply, grilled and seasoned with salt, pepper and lemon juice. If you are like me and you need a good (gluten free) sauce or dressing – ask for it to be served on the side. My absolute favourite which is the simplest and tastiest of them all in my opinion is olive oil and balsamic vinegar. When it comes to desert, and let’s face it, there are many of us who are suckers for a sweet ending to our meal – choose carefully! Many common deserts are loaded with added sugar and calories, some of which are the equivalent to our entire daily intake. If you can, opt for a chocolate desert with at least 70% or 80% cocoa or even poached fruit or fruit salad.

It takes 90 days to create a healthy habit, so stay focused on getting to know what you are really eating! Your health and body will love you for it.

Love & Light, xx Sandra Stoitis xx

Intuition = The level of awareness that is beyond a logical process

How I describe it = When you know something but you don’t know how you know....

Steve Jobs once said that “Intuition is more powerful than intellect” so who am I to disagree? The truth is, I don’t disagree. In actual fact, I couldn’t agree more. I believe that listening to our intuition is the greatest thing we can do, which is why it still baffles me when I listen to people say things like “I knew I should have….” or “I should’ve listened to my gut”.

Here’s the thing, we are all intuitive and to some degree, have the capacity to further develop our psychic abilities, it just comes down to one thing – removing our ego. Don’t get me wrong, our ego can be a good thing – it can build our confidence, increase our self-belief and propel us towards happiness and success. These are examples when the ego is working with us and we use it strategically. It’s when we allow the ego to be self-destructive and manifest fear and anxiety within us that we need to let it go.

By removing these barriers that exist within our minds, we are opening ourselves up to understanding the logical process of doing things, however we will listen to those fleeting thoughts that give us instant focus.

These are the thoughts that just pop up, almost as if out of no-where. Those emotional energies that we pick up from others. Those pieces of information we know about people, without understanding how or why we know these things.

Some of us (I fall into this category) are born naturally sensitive to energies whereas for others, intuition is something that lives inside but is unsure how to reveal itself to you. I can tell you many stories that got me into trouble as a youngster because I would say what I thought everyone knew. Well truth be told, what I knew was not common knowledge and people would be far from impressed with me to say the least. These are stories for another time though and I am starting to get side-tracked……

So, now that we know that we need to put our destructive ego to one side, and we all have the ability to increase our intuition how do we go about developing our intuition? It starts with connecting the mind and body to access your souls’ frequency. You can start this process with meditation, as this is the first stage of learning how to manage your mind. Meditation allows your mind to rest, recover and recharge which in time, can manifest positive physical change within your body. You can mediate for as little as 10 minutes per day, alone or with a group and by doing this you are allowing your body’s energies to vibrate at a higher level, making it easier for your intuition to be heard. Spend a few moments each and every day to be mindful. Wikipedia defines mindfulness as being “the intentional, accepting and non-judgemental focus of one’s attention on the emotions, thoughts, and sensations occurring in the present moment”. To keep it simple, it really just means bring your focus on the right here and right now. Appreciate the present moment, without allowing your mind to wander off the current focal point. In time, this practice will encourage you to just be.

Honour yourself with a Reiki treatment. Reiki is a term used to describe ‘energy healing’ and is an amazing way to remove any blockages within the mind and body. Reiki treats the mind, emotions, body and spirit and has many beneficial effects which include relaxation, feelings of peace and well-being. By allowing life force energy to flow freely and with ease throughout your body, you are allowing your soul to heal and you will be more connected with your intuition.

The key with all of these things is that you must be prepared to step outside your comfort zone in order to feel your deepest sense of self. TO HEAL, YOU MUST BE PREPARED TO FEEL. Release any fear, shame, judgement and anxiety from the past and present and be ready for the present moment.

Points to remember:

TRUST the process. Your internal ‘trust’ will allow you to evolve throughout your journey. Life becomes more natural when you start listening to your intuition. Decisions will become easier to make.Put yourself first without feeling guilty. Others will try to enforce their values and beliefs on to you, however you have control of the decisions you make.FEEL the emotions you experience. Don’t try to brush them off. Your feelings will allow you to grow, develop and evolve.Be prepared to let go of things that are not serving you a higher purpose.

Use the power of your intuition to guide and improve your life. Eradicate barriers in your life which are formed from fear and ego, whilst listening to your inner voice. If you do this, you will live a fulfilling life and you will no longer need to say “If only I listened to my intuition”.

Love & Light xx Sandra Stoitis xx

There are so many questions associated with the spirit world. “When our loved one passes, are they with us 24/7?”…

“What signs can I look for to know that they’re ok?”….

“When we pass do we all go to the same place regardless of our religious beliefs?”….

These are just a few of the questions that I am asked on a continual basis, so today’s blog (even though I sat here with the intention of writing about nutrition) is to help shed some light on these topics.

Today I listened to my intuition to bring you this blog as I had a strong pulling that you needed to know about how to receive signs and symbols from your loved ones who have passed over.

First things first, I want to clarify a few terms for you. When we deal with the spiritual world, so many terms get used flippantly. The terms psychic and medium are often used in the incorrect context, sometimes they are even used together. The amazingly gifted psychic medium John Edward coined this term, but I will explain the difference to you, as although he possesses these wonderful gifts, not everyone does.

Definition of terms: (Wikipedia, March 2017)

Psychic: A psychic is a person who claims to use extrasensory perception (ESP) to identify information hidden from the normal senses. The word psychic is also used to describe such abilities.

Medium: A person through whom the spirits of the dead are alleged to be able to contact the living.

There are many similarities that a psychic

and medium share, however the main difference is that although ALL mediums are psychic, NOT ALL psychics are mediums.

Psychics work with individual energy fields (auras) and they tap into this field to provide great details about a person’s life – the past, the current situation and the future. It’s really important to remember that when someone sees a psychic for guidance, their energy is a reflection of how they are at that particular moment in time. Energy shifts and changes ALL the time, so the outcomes are never set in stone.

Mediums use their psychic abilities to tap into the higher energy vibrations of spirits on other dimensions. They are able to communicate with the spirits using some or all of their senses: hearing voices or thoughts, seeing mental impressions or images, feelings which become temporarily imprinted and smelling or tasting certain fragrances or foods.

Mediums use their abilities to help others through their journey of life and can provide comfort, healing and peace to ensure you know the loved ones who have passed are always with you.

As a starting point for understanding, when someone passes away, we grieve the physical body. We grieve the daily activities that we can no longer do together and the conversations which we would normally have. Before seeking a medium it’s important that you go through your own bereavement processes first and give yourself time to grieve. There is no set time for grieving, for one person they may experience all the stages of grief within 6 months, for others it could take years. Listen to your feelings and honour these without trying to speed up the process. When you give yourself time to grieve, you then allow yourself to be in a position where you can receive. A medium will pass on all the information that comes through from the spirit world, however there is NO GUARANTEE of who will actually come through for you. As much as we wish it was possible at times, there is no way a medium can demand who shows up! I’ve conducted readings for people where absolutely everyone they wished for came through with messages and validations, whereas on the flip side, other readings have entailed receiving messages from the most unlikely of sources! It’s important to be open-minded and more than anything, not disappointed if those who you are wanting to connect with don’t come through. It DOES NOT mean that they are not around you….

So, how can you look for signs that your loved one is still around? Spirits work in the most wonderful ways where they can make many extraordinary things happen! As signs of validation that they are with us they often get our attention with the following things:

*Coins (normally 5 or 10c pieces) *Feathers * Birds *Music *Interfering with electrical items including lights and televisions

Rest assured that your loved one is safe and looking out for you, however take comfort in knowing that even though they are always with us, they are not with us 24/7! What this means is that you can shower and go to the bathroom in peace, without having to worry about who is watching you! I like to think of it like Instagram or Facebook, where, yes you may have all of these connections who you have access to communicating with, however you are not conversing with them at every minute of the day.

With regards to religious beliefs, and if all spirits go to the same place, I heard John Edward say this once before, and I couldn’t say it any better myself “We’re all going to the same destination, just flying different airlines”.

Love & Light xx Sandra Stoitis xx