10 Steps to Speed Weight Loss

If you're struggling with weight loss, then you already know it's the little things that add up — the "little bit more" at the dinner buffet, the "little bit too tight" feeling of your clothes. But what if you also knew about the little things you could do every day to increase your weight- loss success? Here they are.

1. Switch up your snacks. First of all, watch mindless snacking. Those calories really add up. Instead of grazing on the baked goodies, have a plan for healthy snacks that combines a little bit of fat, protein, and crunch, such as apple slices smeared with peanut butter. If you are counting calories, doing the maths may help: a pound is the equivalent of 3,500 calories, so if you can cut 100 calories out of your day, you will lose a pound in just over a month. More...

Osho Whirling Meditation

This is a one hour movement meditation, using an ancient Sufi technique.

"Whirling is one of the most ancient techniques, one of the most forceful. It is so deep that even a single experience can make you totally different. Whirl with open eyes, just like small children go on twirling, as if your inner being has become a center and your whole body has become a wheel, moving, a potter’s wheel, moving. You are in the center, but the whole body is moving." Osho

First Stage: 45 minutes

Keep your eyes open and feel the centre point of your body. Lift your arms to shoulder height, with the right hand palm up and the left hand low, palm down. Start turning around your own axis. Let your body be soft. Start slowly and after 15 minutes gradually go faster and faster. You become a whirlpool of energy – the periphery a storm of movement but the witness at the centre silent and still. More...

Mindful Eating: Techniques to Fully Enjoy Your Meal without Overeating

Have you ever finished a big slice of chocolate cake and wished you just had a bite? Have you ever felt guilty for ordering fries and burger and wished you just had a vegetable salad? Have you ever felt disappointed after finishing your favourite treat because it didn’t seem to satisfy you? If yes, you must be unconsciously eating.

Many people eat whilst they work, drive, and even walk. They eat whilst chatting with a friend, watching a movie, or arguing with someone over the phone. Some tend to eat too fast. Although it may sound like a time-saving idea, eating whilst doing something else, or whilst rushing, prevents us from enjoying the food, no matter how good it tastes. Because our brain could only focus on one thing at a time, we miss the subtle signs of fullness, making us eat more than we had to. More...

Massage Therapy for Osteoarthritis

Osteoarthritis is one of the oldest diseases, and massage therapy has been around for thousands of years. When used properly, one of the oldest treatments known to man — massage therapy — can help relieve one of our oldest and most common ailments — osteoarthritis. The value of massage therapy was discovered long ago, practiced in ancient Greece, China, and India. According to a National Health Interview Survey, today about 8 million British citizens receive massage therapy every year.

Osteoarthritis, which affects about 12 percent of British citizens between their early teen years and their mid-70s, occurs when wear and tear breaks down the cartilage cushions between the joints, causing pain and stiffness. Massage therapy seems to ease the pain. More...

Can Mindfulness Help People Quit Smoking?

Most smokers use tobacco regularly because they are addicted to nicotine. Nicotine dependence is considered one of the hardest addictions to break. Good thing, the increasing awareness about the harmful effects of smoking has encouraged many people to quit. Unfortunately, more than 85 per cent of them experience a relapse, most within one week.


There are plenty of treatments available for people needing help to quit smoking. Among the most common are medications, nicotine replacement therapy, and psychotherapy. A relatively new approach though is gaining popularity among health professionals and the general public. This method is far different from standard treatments but is showing positive impact in the lives of smokers who are looking to eliminate tobacco from their lives. It’s mindfulness training.


Can science prove it?


Fortunately, yes. A study published in the journal More...

12 Foods that Turn On Your Energy and Mood

It’s true – what you eat affects how you feel. Some foods have the power to boost our mood and energy levels by pushing our body to burn more calories effectively, stimulating the production of the feel-good chemicals in the brain, and by keeping our glucose levels steady.  If lack of energy is your problem, here are some foods you can add to your diet.

Healthy Carbs

Carbs often give a big ‘buzz’ to our ears, especially those who are trying to lose weight. But as long as you eat wisely, you can actually benefit from energy-giving carbohydrates. Basically, complex carbs like whole grains are essential for boosting your mood and energy levels. Avoid simple sugars like sweets, fizzy drinks and artificial sweeteners as they cause your blood sugar to spike and plummet. Complex carbohydrates are loaded with fibre that makes you feel full for longer and keeps your blood sugar levels normal.


Never underestimate the power of water in keeping you energised. More...

10 Super Foods that Contain the Highest Protein Levels

To stay lean and healthy, 10 to 35 per cent of your daily calorie intake should consist of protein. Most foods contain protein but that doesn’t make them good enough. If you’re looking to boost your protein intake, here is a list of super foods that your regular diet should not miss!

Lean Beef

Lean meat is a great source of protein. It is also loaded with quality amino acids, zinc, iron, magnesium and other essential nutrients. But make sure to choose only the lean part. You really don’t want to take in unhealthy saturated fats. Instead of the traditional greasy steak, why not go for baked or roasted beef, substituting regular cooking oil with olive oil and using various herbs and spices? Sprinkle some slices of cooked beef on your vegetable salad for a superb, healthy treat! More...

Age and Levels of Sexual Intimacy

Contrary to what many people believe, intimacy doesn’t come naturally. It is something that is achieved in time, with both partners working hard and doing their part.

When it comes to sexual intimacy, does age matter? According to a study by the National Institute of Mental Health (NIMH), our brains are not fully matured until we reach the age of 25. Between the age of 15 and 20, our prefrontal cortex – the part of the brain that allows us to create long-term strategies, understand the consequences of our decisions, and helps us compare the risks and reward of our actions – continues to grow and develop. At this age, we are highly impressionable. Most of our beliefs and stance in life are based on what we see, read and hear from others, so as our view of sexual intimacy. Our knowledge and fantasies about sex are all borrowed from movies, books, family and friends, and the internet. So when we talk about what makes sex good, we say “according to… it’s the…”  More...

Lower Back Pain: Top Causes and Natural Remedies

Almost every one of us has experienced lower back pain at one time or another. Often, the pain goes away on its own. But sometimes, treatment is necessary.

The lower back is an intricate structure consisting of muscles, tendons and other soft tissues, highly sensitive nerves and nerve roots, small and complex joints, and spinal discs that are interconnected and overlapping each other. An irritation on any of these elements can cause pain affecting only the lower back or pain radiating to other parts of the body.

Lower back pain may result from varying causes, such as injury and heavy lifting. Surprisingly, most cases have no known cause. Many people who go to their GPs complaining about the pain in their lower back get no concrete diagnosis. More...

10 Healthy Breakfast Choices

Breakfast really is the most important meal of the day. This is especially true for dieters who will find it easier to manage their weight and stay on track with a start to the morning that’s high in nutrition. The trick, however, is making smart choices.

A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit. All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day.

Here are some ideas to get your day started right:

    Build on a healthy cereal. Top a high-fibre cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fibre and protein intake, plus calcium and potassium. More...

About the author

Steve from AlcovoBorn in Worcestershire, and educated to second (Masters) degree in Geography, I worked in a corporate company before being inspired more fully into well-being from travels to the Eastern and Tropical countries of the Philippines, India, Kenya, the Maldives, Mauritius and Mozambique.

I gained an understanding of spas, treatments and clients along my way, and have developed this into my own practice, al Covo, to which I welcome you warmly. I pride myself on al Covo's warmth, peaceful aura, hygiene and thoroughness.

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