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Anita D'Ambrosio Holistic Health Coach > Articles by: Anita D'Ambrosio

13 Tips for Good Mental Health

  • October 31, 2020
  • By: Anita D'Ambrosio
  • Category: Wellness
  • Comments: 9

13 Dicas para uma Boa Saúde Mental

  • October 31, 2020
  • By: Anita D'Ambrosio
  • Category: Bem-estar
  • Comments: 0

Posture Correction Exercises

  • March 17, 2020
  • By: Anita D'Ambrosio
  • Category: Physical Activity
  • Comments: 0

Exercícios para Correção de Postura

  • March 17, 2020
  • By: Anita D'Ambrosio
  • Category: Atividade Física
  • Comments: 0

Living Foods! Olive Pâté and Crudités

  • June 10, 2019
  • By: Anita D'Ambrosio
  • Category: Nutrition
  • Comments: 0

Alimentos Vivos! Paté de Azeitonas e Crudité

  • June 10, 2019
  • By: Anita D'Ambrosio
  • Category: Nutrição
  • Comments: 0

How to Overcome Less-Zen Moments

  • May 22, 2019
  • By: Anita D'Ambrosio
  • Category: Spirituality
  • Comments: 0

Como Supero Momentos Menos Zen

  • May 21, 2019
  • By: Anita D'Ambrosio
  • Category: Espiritualidade
  • Comments: 0

Tofu Guacamole Hummus Fajitas

  • April 29, 2019
  • By: Anita D'Ambrosio
  • Category: Nutrição, Nutrition
  • Comments: 0

Fajitas de Tofu e Hummus de Guacamole

  • April 28, 2019
  • By: Anita D'Ambrosio
  • Category: Nutrição
  • Comments: 0
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Let’s say Goodbye 🎆 to 2023 with this⁣⁣⁣ RITUAL OF RELEASE 🙏🏼:⁣⁣⁣ ⁣⁣⁣ ✨ The meaning of this exercise is to associate a thought with a symbolic physical action. ✨⁣⁣⁣ ⁣ By physically doing something that expresses your desire to change, you’re acting on your brain and you’re creating a different neural pathway. ⁣⁣⁣ ⁣⁣⁣ The simple act of recollecting, writing ✍🏻 , and then destroying what you’ve written will create an experience of having dissolved the negative thought 💭 or act that you want to release.⁣⁣⁣ ⁣⁣⁣ This ritual 💫 consists of four parts:⁣⁣⁣ 1. Spend a few minutes recalling a feeling of loving presence 🧘🏻‍♀️ & acceptance. ⁣⁣⁣ Simply recall a moment when you felt truly accepted by another person or in nature. Create a sense memory of the feeling of being accepted, and let yourself be inundated by that feeling 😃.⁣⁣⁣ ⁣ 2. Write down 📝 negative events, words, and ideas that have a particular charge for you 😕. Write just a few words or write the story of what happened, including what you or another person did or said. Describe objectively your feelings.⁣⁣⁣ ⁣ 3. Read through the list 📋. If there’s something that you need to apologize for or to resolve, note that. Take any necessary actions in order to release 🌬the energy repressed in a past event. Decide that you’ll do your very best not to make this mistake again.⁣⁣⁣ ⁣ 4. The last and key step 🔑 is to tear up the paper with your negative list and burn it 🔥. As you do, have the conscious thought: “May these negative events, feelings, and actions be dissolved and no harm come to me because of them.”⁣⁣⁣ ⁣⁣⁣ ☝🏻 This is not a meaningless ritual. ⁣⁣⁣ ⁣⁣⁣ There is a good neurophysiological 🧠 reason for it. ⁣⁣⁣ ⁣⁣⁣ Shall we release what no more serves you to start 2024 🌟?⁣⁣⁣ ⁣⁣⁣ .⁣⁣⁣⁣ ⁣ #personalgrowth #personaldevelopment #spiritualawakening #crecimientopersonal #desarrollopersonal #despertarespiritual #byebye2023 #welcome2024
ARE YOU AMONG THOSE WHO INSISTS AND INSTISTS WITH ARE YOU AMONG THOSE WHO INSISTS AND INSTISTS WITH OTHERS? 🙋🏻‍♀️🙋🏻‍♂️⁣ ⁣ Why is it so important to respect others’ boundaries and their own need of space?⁣ ⁣ Respecting others’ boundaries is fundamental in any relationship, whether personal or professional. Here are some reasons why it’s essential:⁣ ⁣ 🔸 MAINTAINS TRUST: Respecting boundaries builds trust. When you honor someone’s boundaries, it shows that you value and respect their autonomy.⁣ ⁣ 🔸 STRENGTHENS RELATIONSHIPS: It fosters healthier and stronger relationships. Respecting boundaries creates an environment of mutual respect and understanding.⁣ ⁣ 🔸 PROMOTES COMMUNICATION: It encourages open communication. When boundaries are acknowledged and respected, people feel safer expressing their needs and concerns.⁣ ⁣ 🔸 AVOIDS CONFLICT: Respecting boundaries helps avoid conflicts and misunderstandings. It sets clear guidelines for interaction, reducing the likelihood of inadvertently causing discomfort or distress.⁣ ⁣ 🔸 DEMONSTRATES EMPATHY: It shows empathy and understanding. Respecting boundaries means acknowledging and considering the feelings and needs of others.⁣ ⁣ 🔸 PROMOTES SELF-AWARENESS: Respecting boundaries encourages self-awareness and self-regulation. It prompts individuals to reflect on their own behaviors and understand the impact they have on others.⁣ ⁣ 🔸 ENCOURAGES PERSONAL GROWTH: It contributes to personal growth and maturity. Learning to respect boundaries is part of developing emotional intelligence and social skills.⁣ ⁣ 🔸 CREATES SAFE SPACE: Respecting boundaries creates a sense of safety and comfort. When people know their boundaries will be honored, they feel more at ease and secure.⁣ ⁣ 📌Remember 📌: Respecting boundaries is an ongoing process. It requires active listening, empathy, and a willingness to adjust behaviors to accommodate the needs and limits of others. It’s about acknowledging and honoring the autonomy and individuality of those around you.⁣ ⁣ How do you respond to someone’s boundaries? Tell me in the comments. 👇✍️⁣ ⁣ ⁣ #personagrowth #personaldevelopment #crecimientopersonal #desarrollopersonal #setboundaries #ponerlimites
HOW OFTEN DO YOU TAKE YOURSELF ON A SELF DATE? ⁣ HOW OFTEN DO YOU TAKE YOURSELF ON A SELF DATE? ⁣⁣⁣ ⁣⁣⁣ ✋🏻Solo dates are so important!⁣⁣⁣ ⁣⁣⁣ 👉🏻 It’s the moment you spend with yourself doing what nourishes you, what makes you know yourself deeper and what empowers you. ⁣⁣⁣ ⁣⁣⁣ If you don’t allow this moment with yourself, who else will do it for you? 🥹⁣⁣⁣ ⁣⁣⁣ 📌 Remember: no one can save yourself, only you. ⁣⁣⁣ No matter who cares about you, the only person on whom you must rely is YOU.⁣⁣⁣ ⁣⁣⁣ 🤍 Give yourself love, rest and care. ⁣⁣⁣ ⁣⁣⁣ Nourish your Soul and you will gain self-confidence, you will learn you are your priority 1 and you will become stronger. 🤗⁣⁣⁣ ⁣⁣⁣ I have share with you some ideas of Solo dates.⁣⁣⁣ ⁣⁣⁣ What is your favorite one? Share with me in the comment ✍🏻👇🏻⁣⁣ ⁣⁣ ⁣⁣ #personaldevelopment #personalgrowth #selfcare #autocuidado #selfknowledge #autoconocimiento
Would you like to know yourself better in order to Would you like to know yourself better in order to LIVE BETTER 🤩? (PART 2)⁣ ⁣ During the process of Self-knowledge and Personal growth, REFLECTION 💭 plays a key role.⁣ ⁣ Reflection constantly challenges us, our belief system 🧠 and self-definition, and explore the emotional world to identify those aspects that generate inner conflicts, contradictions, unease and confusion, while at the same time it teaches us to expand our comfort zone in order to improve and develop us. ⁣ ⁣ ✨ Reflection is about finding answers that come from our soul, in an attempt to rediscover ourselves, to align ourselves with our nature and, from there, GROW. ✨⁣ ⁣ ☝️ How can you interiorize the practice of constructive reflection in your path of Self Discovery and Personal Growth?⁣ ⁣ Here some tips you can apply in your daily life:⁣ ⁣ 1. Create a meditative space 🧘‍♀️⁣ Simply be in your own presence and allow you to flow. It's all about becoming aware of yourself, your movements, what catches your attention, what bothers you, etc. in order to learn to live in your own company in a comfortable way.⁣ ⁣ 2. Explore the inner world and observe in silence 👁️ ⁣ What emotions prevail in you most of the time? What are your needs in this moment? Are they being met? What are your values? Are you acting in accordance with them? ⁣ ⁣ 3. Connect more with nature 🌿⁣ Nature helps you introspect and contemplate the outside world. It brings us back to the present moment and teaches us the essence of life. ⁣ ⁣ 4. Reflect before judging 🤐⁣ Why are you judging? Unfulfilled expectations? Is the other person mirroring you?⁣ We often judge without knowing what difficulties others are going through... Reflection helps us connect with our humanity and empathise with others.⁣ ⁣ 5. Reflect before acting impulsively 🏃‍♀️⁣ Analyse what is happening internally, in terms of emotions. What do you feel when you react impulsively? ⁣ ⁣ 6. Play down 🤏⁣ Reflect on the real importance of events. It is useful for managing stress in all kind of situations. ⁣ ⁣ Are you, what do you do to better know yourself? ✍️⁣ ⁣ .⁣ #personalgrowth #personaldevelopment #selfknowledge #healhtytips
☝🏻 DO YOU OFTEN FEEL LIKE YOU DON’T KNOW HO ☝🏻 DO YOU OFTEN FEEL LIKE YOU DON’T KNOW HOW TO MANAGE YOUR EMOTIONS?⁣ ⁣ 👉🏻 Scroll right and you will find some simple ACTIONS that will help you deal with each of the following EMOTIONAL STATES:⁣ ⁣ 1. Anxious⁣ 2. Tired⁣ 3. Sad⁣ 4. Confused⁣ 5. Worried⁣ 6. Angry⁣ 7. Bored.⁣ ⁣ ❓What do you usually do in these emotional states? Does it work for you and make you feel better?⁣ ⁣ Share with me ✍🏻👇🏻⁣ ⁣ .⁣ #personalgrowth #personaldevelopment #crecimientopersonal #desarrollopersonal #emotionalintelligence #emotionalhealth #inteligenciaemocional #saludemocional⁣
🗣️ Would you like to know yourself better in 🗣️ Would you like to know yourself better in order to LIVE BETTER 😍? (PART 1)⁣⁣ ⁣ If the answer is YES, then you must read the following 👇⁣⁣ ⁣ ✨ Self-knowledge makes Personal Growth possible, which results in making Better Decisions enabling Living the Life you desire and in Alignment with Your Nature. ✨⁣⁣ ⁣⁣ How can we know ourselves? 🤔⁣⁣ ⁣ What do you usually do when you want to know someone? ⁣⁣ ⁣ You meet up with this person, you make plans, you talk to him/her, you explore him/her interests... ⁣⁣ ⁣ That's exactly what we must do with ourselves! ⁣⁣ ⁣⁣ We shouldn't run away 🏃🏃‍♀️ from ourselves or try to entertain us to avoid facing the fear of being in our own company. ⁣⁣ Self-knowledge is no that easy. ⁣⁣ ⁣⁣ It implies a deep self-immersion, being aware that we can go through painful moments again, finding something we don't like about us or that we don't want to recognise and, therefore, we don't accept.⁣⁣ ⁣ In this self-exploration process, resistance and denial come out, but the only way out is with SELF-UNDERSTANDING, SELF-COMPASSION and SELF-ACCEPTANCE 🤗💜.⁣⁣ ⁣⁣ ⁣ How is the relationship with yourself? Let me know in the comments ✍️😉.⁣⁣ ⁣ ⁣⁣ #personalgrowth #personaldevelopment #selfknowledge #selfacceptance #selfcompassion
📌 CONSTRUCTIVE REFLECTION: 6 TIPS FOR SELF-KNOW 📌 CONSTRUCTIVE REFLECTION: 6 TIPS FOR SELF-KNOWLEDGE AND PERSONAL GROWTH ⁣⁣ ⁣⁣ The Portuguese Personal Growth Magazine, Revista Progredir, invited me to write a new article for the Life Philosophy section, and I couldn't be more excited! 😃⁣⁣ ⁣⁣ ✍️ The topic of the month is REFLECTION 💭. ⁣⁣ ⁣⁣ It is a complex subject, and one whose explanation is not exhausted in just a few lines.⁣⁣ ⁣⁣ In the article I talk about how powerful practice it is, which, when applied constructively on a daily basis, contributes to self-knowledge and thus provides the basis for continuous personal growth 🏆. ⁣⁣ ⁣⁣ 🤔 You may ask: How can one interiorize the practice of constructive Reflection? ⁣⁣ ⁣⁣ In the article I give you 6 tips on how to apply them in your daily life and so integrate them into your life.⁣⁣ ⁣⁣ 🔗 You will find the link in bio (page 12) and I also paste it here: https://issuu.com/progredir/docs/revista_progredir_142/12.⁣ ⁣⁣ I recommend you to use DeepL to translate it, it offers a pretty accurate translation, but of course feel free to use any other online translator 😉.⁣⁣ ⁣⁣ Enjoy the reading and let me know your thoughts on the article here 👇⁣⁣ ⁣⁣ ⁣⁣ #personalgrowth #personaldevelopment #coaching #coachingonline #lifecoaching #selfknowledge
Last time I was talking about a new SELF. Of cour Last time I was talking about a new SELF. Of course, the pandemic has transformed us into new people. It left a deep mark on us. And for some, it was even painful. For years I have worked on train my mind 🧠 to see opportunities in all the situations, even when it seems there is no way out. There always is. 😉 But fear, the lack of control coming from the unknown and our belief system can paralyse us and, from inaction, there is no change. The result is frustration 😰 and unhappiness 😔 which lead to a vicious cycle 🔄. Fear is an innate, protective mechanism that simply wants to draw our attention ☝️ to something so that we observe, explore and accept it. Does that sound strange to you? All our emotions have a specific purpose. Fear invites to reflection and objective analysis. And, like all the other emotions, you have to learn to manage it. Tell me: Do you find it difficult to manage fear? Does it paralyse you when making important decisions?
I’M BACK⁣⁣ ⁣⁣ After two years, I'm final I’M BACK⁣⁣ ⁣⁣ After two years, I'm finally back! 😀 And I couldn't have chosen a better season than Autumn 🍂🍁 to come back...⁣⁣ ⁣⁣ You may wonder what happened in the meantime. The truth is that, even though I was silent, I was quite active profesionally and from a personal growth point of view 👩🏻‍💻...⁣⁣ ⁣⁣ I was involved in a project about health in the workplace for the employees of a famous multinational, I was studying a Master's degree, then other work projects came up, I moved to another country... and, in all this process, my body asked me for a break from social media. And I listened to it 👂🏼.⁣⁣ ⁣⁣ Those of you who have been following me for a long time already know that I am an ambassador of being true to oneself and to one's own nature, and listening to oneself is part of it. ⁣⁣ ⁣⁣ 👉🏻 Looking inside and periodically check:⁣⁣ ⁣⁣ 📝 Have my needs changed?⁣⁣ ⁣⁣ 📝 What have I discovered new in me that I didn't know yet?⁣⁣ ⁣⁣ We are constantly changing 🌀 and most of the time we are not even aware of it until we notice something different (that we haven’t clearly identified yet) in situations that are part of our normality or even because someone tells us so.⁣⁣ ⁣⁣ Has this happened to you too? How have you felt with your new "Self"? 👇🏻⁣⁣ ⁣ #personalgrowth #personaldevelopment #coaching #lifecoaching #mindset
🌿 ADAPT YOURSELF TO NATURE RHYTHM AND GEOGRAPHY 🌿 ADAPT YOURSELF TO NATURE RHYTHM AND GEOGRAPHY 🌿⁣ ⁣ And not the opposite!⁣ ⁣ Your diet should follow the seasons, and what grows locally. ⁣ ⁣ It’s not a coincidence that you have specific fruits and vegetables in your geographic area and in each period of the year.⁣ ⁣ Nature 🌿 has the perfect plan for providing appropriate foods for each season in order to offer the proper protection for the different types of temperature in each area. ⁣ ⁣ During Summertime, Nature offers us fruits and vegetables rich in water 💧to keep the balance between hot temperatures 🌡 and an adequate hydration, and that protect our skin and eyes from the sun exposure ☀️.⁣ ⁣ You wouldn't eat something coming from the opposite emisphere where it's winter! It's like you wear warm clothes in Summer, it sounds strange, doesn't it? It makes you sweat 😓 only by thinking about it.⁣ ⁣ That's why it's important to eat according to Nature seasonality and geography. The area you live in provides what you need to survive in that specific environment, you don’t need to look for something else in other places, otherwise you’re consuming something that won’t have the proper benefit as it would have in its area. ⁣ ⁣ What are the fruits and vegetables specific in August in Portugal 🇵🇹? ⁣ ⁣ 🍉 FRUITS: Plum, blackberry, cherry, fig, raspberry, melon, honeydew, blueberry, strawberry, pear, apple, peach, grapes, watermelon, apricot, prickly pear.⁣ ⁣ 🍆 VEGETABLES: Leek, potato, purslane, eggplant, onion, courgette, cucumber, pepper, tomato, green beans, sweetcorn, Portuguese Cabbage, normal cabbage, mushrooms, broccoli, fresh beans, rapini. ⁣ ⁣ Tell me, what are your favorite ones? 😋⁣ ⁣ .⁣ ⁣ Illustration: @nauseart ⁣ #anitadambrosio #slowfood #healthcoach #nutrition #nutricao #health #saude #local #seasonal #coaching #habits #km0 #healthyfood #food #naturalfood #realfood #comidadeverdade #vidasaudavel #naturalliving #healthychoices #comidanatural #vidanatural #alimentacaonatural #comidasaudavel #saudeholistica #holistichealth #foodismedicine #natureheals #naturecycles #ciclosdanatureza
Do you often feel with little energy 😞? Do you Do you often feel with little energy 😞? Do you often feel like heavy even if you’ve⁣⁣ eaten little 😰? Do you feel disconnected 😐?⁣⁣ ⁣⁣ 👉🏻 If you’ve answered “yes” to all (or almost all) the questions, you must know⁣⁣ that the way you’re nurturing yourself could be not the proper one.⁣⁣ ⁣⁣ On a deeper level, eating in harmony with the cycles of Nature 🌿 connects us⁣⁣ more deeply to the earth and, therefore, to ourselves. ⁣⁣ ⁣⁣ When you genuinely connect with Nature, you feel a profound respect for her, for its abundance, for its endless beauty. 🤗⁣⁣ ⁣⁣ When you eat natural foods, you show respect for yourself, for your body that keeps you alive and makes you work with the adequate energy, concentration, efficiency, clearness, agility. ⁣⁣ ⁣⁣ By eating natural foods 🍆🌶🥒🍅🍉🍇🍑, you nurture yourself with life and, as a result, you feel alive! 🙋🏻‍♀️🙋🏻‍♂️⁣⁣ ⁣⁣ If among all the natural foods, you eat according to the season and the⁣⁣ geographical place you live in, you allow yourself to synchronize 🌀 with the⁣⁣ environment around you. ⁣⁣ ⁣⁣ And when you live in symbiosis with the environment that surrounds you, you⁣⁣ inevitably feel more aligned, more grounded, more active, more able to do⁣⁣ anything, more confident... You feel more you and happier! 😃⁣⁣ ⁣⁣ Because You're Home! ☺️⁣⁣ ⁣⁣ What are the fruits and vegetables specific in July in PT 🇵🇹?⁣⁣⁣ ⁣⁣ 🍓FRUITS: Plum, blackberry, cherry, fig, raspberry, melon, honeydew, blueberry, strawberry, pear, apple, peach, grapes, lemon, watermelon, apricot.⁣⁣⁣⁣ ⁣⁣⁣⁣ 🍅 VEGETABLES: Leek, potato, purslane, eggplant, onion, courgette, cucumber, pepper, tomato, green beans, sweetcorn, Portuguese Cabbage.⁣⁣ ⁣⁣ ⁣⁣⁣⁣ What are your favorite ones? 😋⁣⁣⁣⁣ ⁣⁣ .⁠⁣⁣⁣⁣⁣ Illustration: @nauseart ⁣⁠⁣⁣⁣⁣⁣ .⁣⁠⁣⁣⁣⁣ ⁣ #anitadambrosio #slowfood #healthcoach #nutrition #nutricao #health #saude #local #seasonal #coaching #habits #km0 #healthyfood #food #naturalfood #realfood #comidadeverdade #vidasaudavel #naturalliving #healthychoices #comidanatural #vidanatural #alimentacaonatural #comidasaudavel #saudeholistica #holistichealth #foodismedicine #natureheals #naturecycles #ciclosdanatureza
🔊 HOW DOES ENVIRONMENTAL NOISE CAN AFFECT OUR H 🔊 HOW DOES ENVIRONMENTAL NOISE CAN AFFECT OUR HEALTH? ⁣ ⁣ It seems like a meaningless topic, but actually it plays an important role in our daily life.⁣ ⁣ Along the day (and every single day/365) we are exposed to several sounds 🔉 surrounding us. ⁣ ☝️ But when sound becomes Noise, it Negatively Affects our Mental and Physical Health.⁣ ⁣ 📝 Some examples of Noise Pollution?⁣ The sound of the public transportation (trains, underground, planes, cars, ships...), electronic devices, machinery (dish washer, fridge...), sounds coming from human activities (construction, ambulances, neighbours, barcode scanner at the supermarket, people talking loud at the restaurant...), ...⁣ ⁣ 🤔 How can environmental noise influences our health?⁣ ⁣ 👉 When we're exposed to artificial sounds, our body is disconnected from its essence and make us feel disoriented which causes side effects.⁣ ⁣ The MOST COMMON NEGATIVE EFFECTS OF NOISE POLLUTION are:⁣ - Stress⁣ - Insomnia⁣ - Increased blood pressure⁣ - Irritability⁣ - Anxiety⁣ - Lack of concentration ⁣ - Mental fatigue⁣ - Noise Induced Hearing Loss ⁣ - Headache⁣ - Interference in communication⁣ - Annoyance⁣ - Depression⁣ ⁣ 📌 What can we do to counterbalance the negative influence of Noise Pollution in our body?⁣ ⁣ 🌿 MORE CONTACT WITH NATURE AND ITS SOUNDS 🌬️🐦⁣ ⁣ According to new studies, they physically alter the connections in our brain 🧠, besides affecting our heart rate.⁣⁣ ⁣⁣⁣ According to researchers: “Overall, nature sounds areassociated with a decrease in the body’s sympathetic response (which causes that “fight-or-flight” feeling) and an increase in parasympathetic response—the one that helps the body relax and function in normal circumstances, and is sometimes referred to as the “rest-digest” response”.⁣⁣ ⁣⁣⁣ ⁣ 👉 When we connect with Nature, we synchronize ourselves with her, her energy, her rhythm, her patience, her abundance, her love. We are part of her, and only when we join her everything within us finds a balance, we feel calm, we express ourselves how we really are, we find our innate freedom and our Nature.⁣⁣ ⁣⁣⁣ ⁣ And you, how often do you connect with Mother Nature and its sounds?⁣⁣ ⁣⁣
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