Healthy Habits
Issue #7 Jan/Feb 2018
www.masterofsimplicity.com
Welcome 2018! Let this be the healthiest year of our lives! And that's why we bring an issue dedicated to healthy habits! I was reading about the definition of habit (trend or behavior, usually unconscious, resulting from the frequent repetition of certain acts) and reflecting on many simple behaviors that make our day so happy. I remember, as a child, to put myself on tiptoe every day to look through the window, resting my arms on the railing and enjoying nature! The stage had been prepared for breakfast a bowl of yogurt with oats and many fruits including raspberries and strawberries! Our life is changing, and with it our routine also. The time we have changes as well as the people around us. We finished school, changed jobs, and made a family. So many new customs to leave or acquire! It is with great affection that in this issue we bring you the secrets to abandon the vices and start cultivating within yourself all the behaviors you always wanted to help to meet a life with meaning. Taking care of yourself and your habits will bring time, space and energy to what really matters. Enjoy the reading and good new habits!
Fรกtima Teixeira
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Table of Contents 10 Why change? 12 Who said that it's late? 14 Change your habits today! 16 Dealing with what is less positive 18 What is your word for 2018? 20 Introduction to Minimalism 22 Our Suggestions
25 Ocean Treasures by Susana Machado 30 Interview with Catherine Beard 34 Drawing your life by Izabelle Azevedo 36 Be mindful and happy by Sara Pinto 40 MOS Magazine Playlist 41 Habit of waking up early by Cibele Stephani 44 Write 750 words a day by Juliana Prata 46 Agenda "somos todas super mulheres" by Carmen Ferreira 48 Creating Moments by Catarina Agostinho 52 Three good habits for your home by Mariana von Kruger 54 Tips to keep your kitchen functional by Rosangela Aggio 60 Cultivating healthy habits from home by Gabriela Faria 66 A healthy eating routine by Diana Pereira 68 Quinoa & Kale Salad by Oksana Zagoruy
ic m a n y D : e n i z a ag m l a t i dig d text e t h g i l he high t n o k irected Clic d e r e b o icons t e h t n ages! or o p e v i t c espe to the r
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Director and Editor: Fรกtima Teixeira Supervisor: Giovani Goulart Marketing: GGO Master of Simplicity English Translation: Acewriter7 Editor's Note: The articles are originally written in Brazilian or Portuguese, giving each author the freedom to express themselves accordingly. Contact: For questions or suggestions please contact: masterofsimplicity@gmail.com
Fรกtima Teixeira Founder of MOS Magazine, pianist, conductor and music teacher. Adept of minimalism, always in search of simplicity with practical results applicable to daily life.
Giovani Goulart Songwriter, instrumentalist, producer and musical arranger. A sympathizer of minimalism and of organized and conscious lifestyles. Provides his music services online.
Contributors in this issue Carmen Ferreira Training nurse, passionate about healthy living and ... babies! The author of the blog Healthy Baby, workshops and consultations in the context of women's health, child and baby.
Catarina Agostinho Works in the optics field, but it is through Yoga, meditation, and all her inner work that she has changed her view of herself and everything around her.
Cibele Stefani Lifecoach, astrologist and yoga teacher, opted for minimalism and today leads a lighter and much more productive life. Authoress of Astro Yoga blog.
Diana Pereira trainer and consultant of vegetarian and healthy food, lover of nature and the simple things of life. Authoress of AlcachofraVeg blog.
Gabriela Faria Professor of English, passionate about cooking and founder of the Homemade Cookies & Cia. Mother of the Beatriz and minimalist since 2014.
Izabelle Azevedo Lifestyle Designer, creator, and author of her own story. Founder of Sua Vida Desenhada project, which helps ordinary people come out of inertia and draw their lives the way they really want.
Juliana Prata Professor at the State University of Rio de Janeiro (Brazil), writing coach and author of the blog Sua Vida AcadĂŞmica. Loves the knowledge. And speaking of love, she is the mother of David.
Mariana von Kruger interior designer, works in Brazil, the United States, Italy and Portugal. Bold and creative always looking for design solutions.
Oksana Zagoruy Blogger and culinary event trainer. Master of Clinical Psychology. In love with a lifestyle (more) healthy and sustainable. Authoress of Dicas da Oksi blog.
Rosangela Aggio Founder of Organiza Sim, Environmental Management, Interior Design, Personal Organizer, Instructor of organization course and Jewelry workshop.
Sara Pinto Project Founder Simply Sara, Creator and facilitator of the Human Development Program: Ser Consciente e Feliz, Wedding Celebrant & Coach. She loves to make a difference in the lives of others!
Susana Machado Geographer, teacher, sustainability specialist, writes for children and adults with the purpose of educating for sustainability and solidarity.
Dear Readers The Master of Simplicity Magazine Team, on several occasions, receives requests from readers who want to see free articles from colleagues or acquaintances that are published in our editions. On the one hand, we find excellent the interest and support they want to give your colleagues, but on the other, we hurt the lack of recognition for the professionals who work hard for each edition. This magazine has a fixed cost and a team that strives to provide the reader with great information, tips, courses, workshops, projects, and much other information that benefit significantly the life of the reader. For this reason, we respectfully request that, if your interest, instead of asking for free articles or editions, do as many others who pay, demonstrating their respect for our work. Thank you all.
Why change? Many habits we have acquired throughout life lead us to momentary happiness: impulse purchases, smoking, eating too many sweets ... We arrange pretexts to justify the idea that we have to "take care of ourselves." We deceive ourselves. These are excuses. If we truly love each other, we will take care of ourselves with a conscience, and need never cause damage to our body to be genuinely happy.
"Taking care of yourself is a form of self-compassion, and the sooner you start, the sooner you'll feel good about how you're loving yourself" one of the most beautiful quotes by Leo Babauta.
Who said that it is late? For over ten years I taught music at specialized schools. Every year a parent asked me what the best age to start learning music. Sometimes they would add immediately, even before I had time to answer anything: "I always wanted to play an instrument" but it was too late for them and these parents expected the children to have opportunities they never had. There are many thoughts to draw from this experience, but the main thing is that it is never too late. Our wills and I emphasize "our", become something far if we move them away or we delegate. There is no certain age but the perfect mindset that combines our desire with our action. Interestingly, I taught adult classes. The biggest difference is that while the children allowed musical immersion and complete sensory experience, since in the same classes
with adults had many theoretical questions and attempts to justify any topic. So let's not talk about age but of mentality! When we try to speak more than listen, or decorate more than understand, or even explain more than feel, we inevitably complicate! :-) I also want to share that in recent years, I taught Music Theory to a senior class. It was nearly twenty pupils aged between 60 and 75 years and was the most enjoyable times of my life! The willpower and laughter are unforgettable! Do you know what is to try to compare music with wine to speak their language and to win a cultural moment about whiskey and liquor? These were the classes with more life! The students were so excited to learn something, simply because they knew they could share with their grandchildren, that in some cases, were also enrolled in music classes!
Still think that it's too late to love, practice yoga or even to learn music?
Break free from wrong ideas and start now. Look for that friend who never contacted you again, make that dream retreat or sign up for the course you've always wanted. Live your life with all the authenticity!
Interview with
Catherine Beard
Catherine Beard is an intentional living blogger, mindset coach, and the creator of The Blissful Mind, an online guide to help you find calm in your daily life.
She believes that joy is comprised of the little moments in our everyday lives, and it’s up to us to acknowledge and appreciate them. You'll most likely find her reading self-development books, drinking tea, and watching old episodes of Parks & Recreation.
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Tips to keep your
kitchen functional When we think of the organization, then we try to seek solutions to solve the problem and the first thing we do is a good cleaning, forgetting that the organization has nothing to do with housekeeping, cleaning or beauty but with functionality. A difficult place to maintain order in a house is the kitchen, after all, it is a space used by all locals, so having a kitchen in order, is far from a perfect kitchen or shining, but rather have a functional kitchen. Here are some tips to keep your kitchen functional and provide you with well-being and quality of life.
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Cultivating Healthy Habits from home
Quinoa & Kale Salad Ingredients (for two servings): 6 kale or Leaves cabbage 2 cups of cooked white quinoa 6 dry, laminated tomatoes Ÿ laminated Onion A broken handful of walnuts Half pomegranate seeds Para o molho: ½ lemon juice 1 tablespoon olive oil 1 almond butter 1 tablespoon Mustard Dijon Salt and black pepper to taste Recipe: 1. Mix all sauce ingredients until smooth. Remove the kale leaves and stalks off slightly from them. Rub the leaves with the sauce and keep it (this process will make them softer and easily digestible). 2. Add the kale to the cooked quinoa, tomato, and onion; mix all ingredients. 3. To finish with the nuts and the pomegranate seeds. Be ready!
Tip 1: Quinoa should be cooked with water twice for 8 minutes.
Tip 2: You can toast the nuts, so they have a more intense flavor! Picture gently given by the authoress Master of Simplicity Magazine
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Perform a task that does not occupy the mind! "My inspiration comes more often when I meditate or pray. It is only when I am more with myself that I find my voice, my mission, my originality. Sometimes I'm not even looking for inspiration: thoughts come, flow, and come to my heart through responses to situations I'm experiencing. This lightness is the breeze that invites you to start writing, painting, composing, dancing, etc.."
This is one of the tips I give for anyone who wants to overcome creative blocks through minimalism in: www.masterofsimplicity. com/en/bloqueioscriativos
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