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Proper rest and restoration of the body is the basis of health, happiness and success. Taking the time to respect this part of the day will enhance all other elements of your lifestyle. It will set the basis to perform daily activities with ease and vitality.

Try adapting these simple habits to support better sleep:

  • Have a light, warm meal for dinner
  • Finishing food at least 4 hours before sleep ensures the body can focus on restoration rather than digestion
  • Enjoy drinking warm water or herbal teas like peppermint or chamomile during the evening to prepare yourself for relaxation
  • Go for a walk outdoors; the fresh air can help burn your toxins and release all excess energy from your day
  • Have a relaxing bath with lavender, epsom salt or eucalyptus to help relax the body and senses
  • Showering before bed with warm water is a good way to wash away toxins.
  • Enjoy calming activities like meditation, reading, walking etc.. during your evening and avoid destructive news or movies
  • Putting aside your phone and other devices will reduce the expose to radiation and therefore encourage a more peaceful sleep
  • Wish yourself total relaxation, welcome the process of regeneration to all organs and cells

Taking on these suggestions can significantly improve your sleep if followed consistently. Over time the body will naturally begin to tune in with the rhythm of nature’s timings.
If you feel your problems surrounding sleeping continues, it may indicate a deeper issue that requires attention. In this case, please book an appointment at our Holistic Healing Medical Centre for a full body screening and consultation in order to address this.


Tips for a Happy & Healthy New Year

A new year marks the beginning of a chance to create new goals and habits towards a happier and healthier you. After 20 years of holistic healing and thousands of experiences by our patients, we have come to realize that not only health was restored but also LOVE to oneself.

Patients started loving and caring for themselves. It was only then that they allowed the healing process to properly take place. The result of which has been health and happiness for not only themselves but to all those around them.

Love has proven itself as one of the best sources of medicine. It can transform the way our mind works and our body feels. Loving oneself first before loving others will allow us to experience the most deepest form of happiness. Only when we love our body, our mind and our soul, we can have the ability to share this state of being with those around us.

Loving the body:

  • Drink clean, filtered water
  • Eat nourishing meals on time
  • Move regularly
  • Get enough rest
  • Our body is our home — invest in it

Loving the mind:

  • Read inspiring books and watch informative movies
  • Do what you do with love
  • Don’t worry about things that you can’t change because it won’t help and it may spoil your health.
  • Spend the money that should be spent, enjoy what should be enjoyed, donate what you are able to donate.

Loving the soul:

  • Learn to cherish the goodness around you: your lover, spouse, children and friends. They all give you love, support and purpose
  • Spend time in nature, appreciate the beauty around

“Love is not something to do with someone else. Love is never between two people. It is what happens within you….If you can look at everything lovingly, the whole world becomes beautiful in your experience. You realize love is not something that you do; love is the way you are.” – Sadhguru

Healing exists within everyone’s ability and when we are ready to care for ourselves, health and happiness will come. Our Holistic Team is wishing you and your loved ones a happy new year, filled with health, happiness, success and most of all LOVE.


Forget diets and live holistic

We live in a world that is obsessed with diets. Every week a new diet makes the headline, claiming to be the best path to weight loss. Diets were originally designed for very sick people, those in hospitals, after an operation or treatment. Instead, people now follow diets as their regular food. Whether it is ketogenic, paleo, raw food, vegan, Atkins — all of these are limiting. In order to support health, happiness and success, what we need is a lifestyle, not a diet.

Diet is a dogma and restricts us.
When we restrict, we fight with ourselves.
Life is full of possibilities, enjoy it to the fullest.

The universe is the macrocosm and the body is the microcosm. The human body represents all the elements of the universe. So we should eat a diversity of all elements and tastes. Food does not only serve our physical needs, but it’s different flavors exist for our mental and spiritual pleasure. The Holistic lifestyle focuses on nourishing all parts of ourselves — the mental, the spiritual and the physical.

In today’s world we are taught to look at food as carbohydrates, proteins, calories etc.. — but food is so much more than that. It has the ability to stimulate a certain sensation. Each taste nourishes a particular part of us. By eating a variety of foods that represent all of the five tastes, the body will receive the balanced nutrition and energy it requires to function optimally. If you restrict yourself from a particular food or taste, the body will suffer from some kind of shortage. In the long term, cravings will begin to arise and balance will be lost. Enjoy a variety of different foods. This will help satisfy your appetite in a way that can can’t happen in a limited diet. Your desire to binge or overeat will decrease when you allow yourself to enjoy a variety of tastes.

Since we all come from different backgrounds with our own unique taste buds, the Holistic philosophy does not require you to eat a specific type of food. However adopting the Holistic approach to your cuisine, will help you not only balance your weight but restore your health and happiness.



Vegetable based juices are a great way to fill the body with nutrients and energy. These juices nourish the organs, reduce water retention and keep you energized. They encourage glowing skin and a flat stomach removing puffy eyes and a bloated belly!

With an incredibly refreshing taste, these recipes only contain a few simple ingredients and are the perfect replacement for store bought juices. No sugar, no preservatives.

To receive the maximum benefits, have these juices immediately or within the hour and at room temperature (not cold). Enjoy them as a morning energizer or an afternoon boost!

Green-tox Juice

  • 2 Celery Sticks
  • ¼ cup pineapple
  • 2 Cucumbers
  • 1 Green Apple
  • Handful of fresh spinach
  • Water as necessary

Zinger Juice

  • 2 red apples
  • 2 carrots
  • Knob of fresh ginger

Ruby Red Juice

  • 1 pear
  • 1 red apple
  • 2 beets



Getting to the root cause once & for all

Throbbing pressure in the head, a congested nose, tissues for days — sinus infections can be painful and extremely frustrating. This infection is common amongst adults and children all over the world, however few actually understand where it is coming from and how to get rid of it once and for all!

Holistic Medical research and case studies are showing us how Sinus infections are directly linked to the digestive system. At least 80% of our immune system is created and stored in our gut. When there is an imbalance between good and bad bacteria, the body is more likely to get sick because the immune system won’t be functioning optimally. Our sinuses are a direct extension of our digestive tract which means they are simply reflecting what is happening in our gut.

Common treatments for Sinus include over the counter medications, pharmaceutical antibiotics and steroids that all carry side effects just as bad or even worse than the infection itself. Longterm antibiotic use destroys the intestinal walls and good bacteria, triggering and prolonging the vicious cycle of infection. Without proper balance, the accumulation of toxins blocks the system leading to even more inflammation, pain, congestion and infection.The best way to treat sinus is to discover where the infection is coming from in the first place, rather than just covering up the symptoms.

Depending on how severe the sinus infection is, we recommend staying away from conventional approaches that do not treat the root cause. A Holistic doctor will be able to detect the underlying reason for the sinus infection and establish a healing plan that treats the body as a whole. Once the gut is healed and balance is restored then the sinus infection will disappear.

Some treatments you can do at home include:

  • Being active outdoors, especially by the sea
  • Inhaling sea air is best to cleanse, open airways & promote the elimination of toxins
  • Eat a balanced Diet, avoiding dairy
  • Drink activated alkaline water
  • Use eucalyptus oil on cloths & pillows
  • Soak your feet in a footpath with warm water and 1/2 – 1 tablespoon mustard powder for 20mins (light tingling feeling is normal)


The connection between gut bacteria & illness

Our digestive system, skin, eyes, respiratory and excretory organs co-exist with trillions of invisible microbes that together make a whole ecosystem living together in harmony. We must know that we humans cannot exist without these tiny micro-organisms that are in and on us.

The most amount of microbes live in our digestive system. A healthy adult has about 1.5-2kg of bacteria (good and bad) in the gut. All of these are a part of an organized system with certain species controlling others in order for vital activities to take place. We have 3 main micro-flora:

1. Essential or beneficial flora

The most important group and most numerous in a healthy body. They are what keeps our gut healthy and functioning.

2. Opportunistic flora (ex. yeasts, enterobacteria, streptococci etc..)

This group includes various microbes that when healthy, are usually limited and controlled by the essential flora.

3. Transitional flora:

These are microbes we ingest daily and that go through us without doing any harm if our gut is well protected by our beneficial bacteria.

When the ratio between the “good” and “bad” bacteria gets out of balance, illness has space to arise. Sometimes we may eat something wrong and feel bloated or have diarrhea but eventually our good bacteria does its job and we are back to normal a few days later. However, damage to our gut over a longer period of time has proven to be the cause of more serious conditions like Parkinson, Fibromyalgia or even Alzheimers. Scientific research along with our own patient case studies has shown that these illnesses arise from damage to the gut, not the brain. Many patients complain to have been dealing with constipation even 10 years before their symptoms began to arise.

Studies show that people with neurodegenerative diseases have different gut bacteria compared to healthy people.There is no single bacteria or virus causing these neurological illnesses — instead, it is the imbalance of bacteria that triggers inflammation first in the digestive tract and then throughout the nervous system, brain and entire body. Whatever happens in our gut is reflected in our brain and vice versa.

These findings allow for a different treatment approach than the common medication provided, which usually only suppresses symptoms.

Instead, treating these more serious conditions require a holistic approach that includes changing the diet, cleansing and getting rid of medication that continue to damage the intestinal walls and create even more toxins. There are a variety of approaches that may include regular colon cleanses, herbs, liver flushes and natural remedies. It is essential to find an experienced doctor that can validate what exactly works for the individual body and current condition, as every human is different. Often patients report having tried detoxing procedures with no success, however this process requires proper guidance through all stages from first clearing out, stabilizing, rebalancing and then restoring the function of all organs.

A holistic approach to healing does not provide you with a simple pill to numb the pain, instead it goes deep into the core to heal the root of your own tree.


We live in a world that is obsessed with diets. Every week a new diet makes the headline, claiming to be the best path to weight loss. Whether it’s Paleo, Vegan, Atkins, or Ketogenic, it can be hard to decide how to live our life with so many “options”. Isn’t there something that has been proven to work for centuries? Well, in fact, yes, there is! Ancient practices like Ayurveda or Chinese medicine have helped people achieve optimal health for more than 5,000 years.

According to them, the more you move into a state of health, unneeded weight naturally melts away. Since we all come from different backgrounds with our own unique taste buds, the Holistic philosophy does not require you to eat a specific type of food. However adopting the following guidelines will help you to shed excess weight and feel amazing.

1. Sleep from 10 p.m. to 6 a.m. Every Night

Our ancestors lived in harmony with the natural rhythms of the Earth. When the sun went down, their bedtime shortly followed. Electricity has slowly moved us from natural rhythms to artificial ones. As a result, sleep quality and time have been compromised, causing stress, disharmony and weight gain. The time period that is most supportive of restful sleep is between 10 p.m. and 6 a.m.To make the most of nature’s rhythms, turn off your screens and begin to wind down by 9:30 p.m. At 10:00 p.m., turn off the lights and get in bed.

2. Move

The ideal time to exercise is between 6 to 10 a.m. or in the evening after dinner, when the earth and water elements are high in the environment. Exercise counteracts sluggishness, warms the body, brings fresh blood to your brain, and prepares both body and mind for a new day. Aim for 45 to 60 minutes of movement whether it is yoga each morning and/or a brisk walk after dinner.

3. Cut Out the Mindless Snacks

To snack or not to snack, that is the question—and the answer is not to snack on chips and candy. Three nourishing, balanced meals each day will stabilize your energy levels. Choose to snack on healthy choices like fruit or vegetable juices in-between meals if needed.

4. Include all 6 Tastes at Every Meal

Ayurveda recognizes six distinct tastes: sweet, sour, salty, bitter, pungent, and astringent. In order to feel satisfied after eating, it is critical to include at least a small portion of each of the six tastes in every meal. Below are a few examples of foods that might be found in each taste category.

  •  Sweet foods build muscle and produce energy. Ex: whole grains, dairy, meats, nuts, legumes, and sweet fruits
  •  Sour foods are cleansing to the body. Ex: citrus fruits, pickled or fermented foods
  • Salty foods stimulate digestion and absorption of nutrients. Ex: Sea salt, ocean vegetables, and fish
  • Pungent foods clears the sinuses and stimulates metabolism. Ex: peppers, mustard seeds, ginger, cloves, onions, and many spices.
  • Bitter foods detoxify the body. Ex: dark leafy greens and vegetables, coffee, and cacao.
  • Astringent foods tone the bodily tissues, reduce heat, and pacify inflammation. Ex: green tea, grapes, garbanzo beans, and pomegranates.

5. Eat Your Largest Meal at Breakfast

“You are not what you eat, you are what you digest.” You can eat the healthiest food in the world but if you are not able to digest it then it will cause stagnation. To maximize your digestion, eat your largest meal for breakfast and a. medium meal for lunch. This is when your digestive fire is at its strongest. Dinner should be light and easily digestible. In addition, it is advisable to finish dinner two to three hours prior to bedtime. If you are going to bed by 10 p.m. then dinner needs to be completed by 7 p.m. You will sleep better and your body will be able to detox and rejuvenate rather than deal with the digestion of food.

6. Sip Hot Water or Tea Throughout the Day

Hot water is a health elixir in ancient traditions. Toxins accumulate within the body from external sources (e.g., pollution, pesticides, poor food choices) and internal sources (e.g., stress, anxiety, anger). Toxins are sticky, by nature but can be dissolved with hot water. The amount of water that you drink is not as important as the frequency with which you sip. Try to have a few sips of warm water every half an hour. You can add fresh ginger or lemon to further enhance it’s benefits.

7. Practice Meditation

Hormones associated with high stress can decrease your ability to lose weight, particularly abdominal weight. Meditation is a powerful way to unwind and de-stress. To see results in both your life and your waistline, devote at least 20 minutes a day to meditation. Sit quietly, relax your body, and focus on your breath. Let thoughts pass by like floating clouds. Eventually the mind will quiet, and you will be able to receive all the beneficial effects of a regular meditation practice.

Each body is different and functions optimally in its own way. Some work better with less meals or by eating more at lunch instead of at breakfast. Some prefer a workout in the afternoon before dinner while others sleep from 11pm – 5am. This is all to say, that these secrets are guidelines that can be adjusted to your lifestyle.

To create a personalized plan visit our Holistic Lifestyle and nutrition expert so you can start seeing the results you are looking for.


An efficient way to improve your health, youth & vitality!

According to yogic tradition, life expectancy is linked to the frequency of breathing. This is certainly true with reptiles and mammals; the tortoise breathes very slowly and lives long, whereas the mouse breathes fast and has a very short life. By decreasing the frequency of
breath, there takes place an increase of life energy; by increasing the breathing rate, life energy is decreased. According to ancient yogic texts, the body practicing the regulation of breath becomes harmoniously developed, emits a sweet scent and becomes strong and beautiful. Here are another 4 breathing techniques to incorporate into your everyday life! Explore and find which one works for you!

1. Calming breath

If you want to increase relaxation, calm the nervous system, and relieve shortness of breath, try this calming-breath technique. For this breathing exercise, inhale for two counts, hold for three, and exhale for four through pursed lips.

2. Transformational breath

The transformation breath is for people looking to transform their mind and body by inhaling the positive and exhaling the negative. Start by consciously inhaling through your nose; observe the expansion of your belly. Then exhale slowly through the nose, releasing your belly. Inhale energy, exhale tension. Inhale strength, exhale fear. Inhale joy, exhale sadness. Inhale confidence, exhale self-doubt. Inhale the present, exhale the past. With every inhalation, bring into your being an attribute of greatness and feel yourself being strengthened.

3. 5-2-5 breathing exercise

This is one of the basic breathing exercises that can help you relax in minutes. Sit down in a comfortable position and take five seconds to fill up your lungs, hold your breath for two seconds, and take five seconds to breathe out. Repeat this exercise for three to ten minutes while paying attention to the way the air feels moving in and out of your body.

4. The Wim Hof method

Among breathing exercises, this one delivers the maximum amount of oxygen to your body, which helps you feel very calm. First, take 30 power breaths—deep breathing in which you inhale fully but don’t fully exhale—then hold your breath for as long as you can. After you exhale, take another deep breath and hold it for ten-seconds. Repeat the process three times.


We encourage everyone to find what works for them and create their own understanding of what their body needs. Following the latest trend is not always the answer but following the methods that have proven to do wonders in the long run might be. Many look up to celebrities to find out how they maintain their glowing skin and healthy bodies. Celebrity trends are constantly changing but the one trend that seems to stay in fashion, is the love for Chinese medicine. Acupuncture, cupping or traditional herbal medicine has been used for everything from smoothing out wrinkles, detoxing the body or enhancing athletic performance. Here are a few examples of how celebrities use this ancient tradition to benefit them.

Gwenyth Paltrow is a fan of both acupuncture and cupping, telling Oprah “I have been a big fan of Chinese medicine for a long time because it works” (Acufinder, 2012).

Jennifer Lopez dropped 15lbs utilizing acupuncture along with Chinese herbs and weight-loss treatments. Weight loss is a popular acupuncture treatment goal; acupuncture can help to not only reduce weight but help with cravings and digestion (Pepper, 2010).

Sandra Bullock receives acupuncture treatments three times a week whether she’s at home or on set. It’s in her contract that studios have to pay for it; she claims it is her secret weapon to looking and feeling young (Acufinder, 2010).

Lucy Liu loves acupuncture. Liu said in an Instyle interview that “I splurge on acupuncture. It’s preventative medicine. You go in once a month, and you get a little checkup so you’re regulated. It keeps you healthy. My parents used to get acupuncture. It has been a part of my culture and my life for a long time, and it really, really works. It can help you lose weight, it can help your skin stay young — and I’ve found it helps with jet lag.” Maybe that is what keeps this 45 year-old actress looking so fabulous!

Robert Downey Jr credits his good health to acupuncture and says it has “had a profound impact in all areas of his life for many years.”

Supermodel Elle McPherson says “I have acupuncture regularly and I see a Chinese doctor who treats most common ailments with herbs.” When she was asked how she stays so healthy she said, “I do choose to look after my body from a Chinese medicine perspective, which promotes and maintains wellness rather than treats illness” (Acufinder, 2012).

Cosmetic acupuncture is a great way to reduce wrinkles, balance out oily or dry skin, clear acne, reduce dark spots and increase circulation. No wonder Asians have beautiful, soft and firm skin that always looks youthful and ageless! This comes from different factors, but a large part of it is the use of Traditional Chinese Medicine and now many celebrities like Jennifer Aniston, Angelina Jolie, Sean Connery, and Madonna have included this practice in their lifestyle to maintain healthy and glowing skin.

How you use acupuncture and Traditional Chinese Medicine will depend on each individual. However the one thing that these celebrities have in common and that is definitely worth following, is their commitment! When something works, they make it a part of their lifestyle. If we all stay dedicated to a practice that works on us from the inside out, we will see the results we are looking for!

To learn more about acupuncture and how it can benefit you, visit the Holistic Healing Medical Center or book an appointment to meet with our Traditional Chinese Medical Doctor.


4 breathing exercises that will improve your health, youth & vitality!

There is a well-known saying that “breath is life.” Without breath most of us cannot survive for more than a few minutes. Yet most of us take breathing very much for granted. When we practice the regulation of breath, our body becomes harmonious, strong and beautiful. Here are a few breathing exercises we would like to share with you! Give them a try and stay tuned for more info and tips on breathing!

1. 4, 7, 8 x 7 Breathing

If you’re feeling anxious and want to relax right away, this is one of the best breathing exercises to try.

Breathe in through your nose while counting to 4
Hold your breath and count to 7
Then exhale through your mouth while counting to 8.
Repeat this pattern 7 times.

As a bonus, keep your tongue pressed against the back of your front teeth. This way, when you exhale through your mouth, you’ll make a slight hissing sound.

2. Diaphragmatic Breathing

Lie on your back for this breathing exercise with one hand on your upper chest and the other right below your rib cage. Breathe slowly through your nose, feeling only your belly moving. This exercise helps to calm the nervous system, strengthen the diaphragm, increase relaxation, and increase oxygen levels in the bloodstream.

3. Retained Breath

This breath is very useful if you want to achieve a sense of withdrawal and concentration, which are both elements needed to achieve a deeper meditation. Use this breath if you need assistance in remaining calm under stressful conditions. To start, place one hand on your stomach and relax your abdominal muscles. Slowly inhale through your nose, bringing the air into the bottom of your lungs, and continue to inhale as your lungs expand and your collarbones begin to rise. At the peak of your inhalation, pause and then exhale from the top of your lungs to the bottom.

4. Simple Equal Breath

Inhale through your nose for four counts, and then exhale through your nose for four counts. It is recommended that you increase the count per breath (from four to six or eight) over time. This breathing exercise will help to reduce stress and calm your mind.


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