How To Perfect Your Posture

Good posture is more than just aesthetically pleasing; it’s an important facet of your overall health. With proper posture you’re able to achieve balance, breathe effectively and deeply, increase energy, and of course, look good! Follow this handy infographic to ensure you’re perfectly poised!

posture infog

Do you have any tips for maintaining good posture? Share them with us on Facebook!

10 Ways to Practice Gratitude

 It feels good to be grateful. Those who regularly practice gratitude are in tune with what they are thankful for and what makes them happy. This recognition contributes greatly in experiencing positive emotions, compassion and even general kindness. If you’re looking to incorporate some gratitude in your life, here are 10 great practices:


  1. Open Your Eyes

Often it is the things around you everyday that you are subconsciously most grateful for. Caring friends, doting family members, and your unconditionally loving pet. Even the simple things such as having a roof over your head and enough food to eat at dinner sometimes escape your thanks. When you open your eyes tomorrow morning, see every blessing in your life for what it is. As you go about your day, mentally catalogue all of the things you may actually take for granted.


  1. Remind Yourself

Throughout the day it’s easy to become discouraged with the stress of work and other everyday things that may demotivate or antagonize you. Don’t let these things tear down your gratitude. Place motivational and positive quotes around your home and workspace. Set your phone background as a favourite quote that reminds you why you’re grateful. All of these simple things will help promote your gratitude.


  1. Document Your Day

An effective way to express gratitude is to journal for a few minutes everyday. There doesn’t need to be a specific or explicit narrative – just write! Whether you’re thankful for something incredible that happened or something as simple as generally having a good day. This practice will help you to express your gratitude and appreciation.


  1. Embrace Nature

One of the most humbling things you can do as a human being is allow yourself to get lost in nature. Realize how small you are amongst the vast expanse of trees, mountains and oceans. First and foremost, it’s important to both enjoy and embrace nature. Get up early to watch the sunrise, eat lunch in the park, or spend your Saturday hiking and floating in the ocean.


  1. Express Yourself

So often our feelings and intentions are never expressed. Kind words, compliments and praise are thought about our peers, but not shared with them. A great way to express gratitude is by actually expressing gratitude. Make sure to message your loved ones or visit them and let them know how much you appreciate them. If someone makes your day, makes you feel good, or if you are just thinking of him or her – let them know! Not only will this make them feel fantastic, but it will also make you feel good knowing you’ve brightened their day.


  1. Eliminate the Negative

How many of your conversations are spurred by complaining or gossip? Probably more than you’d like to admit. Keep the positivity flowing by focusing on positive, complimentary and inherently good things. Remain conscious of the words coming out of your mouth and how they will likely be perceived. Do your best to remain uplifting and constructive!


  1. Discover Meditation

Being grateful can be difficult when we are inundated with information coming from our smartphones, Facebook, TV, and millions of other information sources we’re on all day. To help you disconnect from the constant stream and successfully quiet your mind, try practicing meditation. Find a few moments a day to sit still, gently close your eyes, take a few deep breaths and turn your focus inward. How are you feeling, how can you find a calm and how can you better your day and your life.


  1. The Silver Lining

For every challenge you face, think of its silver lining. What did you learn from this challenge? How did this tribulation help shape you in some way? Every negative has a positive and it’s important to always acknowledge the positives in any situation. Even the most difficult hardships help to shape and serve you!


  1. The Power of ‘Thank You’

In going about your busy way it’s easy to forget all of the little things people may do for you. The barista making your coffee, the businessman who held the door or the little girl who hands you your dropped $5 bill as your rush off to work. Take that split second to offer that kind stranger a smile and a ‘thank you’. Think of how good it feels to receive thanks for the little things you do and pay it forward. Giving back feels good!

10. Embrace Your Humanity

While all of these guidelines are certainly helpful in practicing gratitude, they are just that – guidelines. Practicing gratitude is about personal thanks and improving your life and your happiness. Missing a day journaling or complaining to one of your friends does not set you back. We are all human and it’s okay to make mistakes! As Confucius once said, “It does not matter how slowly you go as long as you do not stop.”


How do you express gratitude? We’d love to hear about it! Share your words of wisdom with us on our Facebook page. If you’re looking to add to your personal wellness, discover the power of a QRay bracelet today!

6 Must-Read Books For A Healthy Mind

Reading helps to expand your mind and escape into a different realm for a period of time. Whether it’s your favourite work of fiction or a biography of someone you admire, reading is such a relaxing activity. Reading can also educate you and open your mind to new concepts that can help to transform your life. In pursuit of a healthy mind, here are 6 books that we highly recommend.

6 Must-Read Books For A Healthy Mind

  1. Wherever You Go, There You Are – Jon Kabat-Zinn

Wherever You Go, There You Are serves as a simple guide for meditation and cultivating mindfulness. This book is useful for those not only new to meditation, but those who have been lifelong practitioners as well. Help to reclaim the fullness of your moments and learn to appreciate the little things once again.


  1. Creativity: Unleashing the Forces Within – Osho

This book essentially serves as a manual for those seeking to infuse more creativity and whimsy back into their lives. It is a sort of guidebook for ‘thinking outside the box’ and applying flexibility to all areas of your life.


  1. The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are – Brené Brown

We’re constantly being bombarded with images from the media telling us how to look, what to buy and what is acceptable. This book will help you to cultivate a strong sense of self and learn to tune out the personally diminishing messages that the media spews.


  1. The Power of Now: A Guide to Spiritual Enlightenment – Eckhart Tolle

This powerful book has sold over 2 millioncopies and has been translated into more than 30 languages. In Tolle’s book you’ll learn to combat your mind and effectively work towards enlightenment.


  1. Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom – Rick Hanson

Buddha’s brain discusses the notion that great thinkers such as Buddha, Moses and Jesus were all born with brains like everyone else’s. How did these great men leverage their brainpower to achieve such great feats and change history? The book combines neuroscience and age-old insights to help you condition your brain for greater happiness, love and even wisdom


  1. In Defense of Food: An Eater’s Manifesto – Michael Pollan

Pollan’s ‘manifesto’ looks at the trend of eating to lose weight and consuming as few calories as possible, and instead promotes eating to be healthy and also enjoy food. He teaches us to choose food that will enrich our lives and teach us what it actually means to be healthy.


What books have helped you reach enlightenment and find a sense of personal wellness? We’d love for you to share them with us! Let us know on our Facebook page.

6 Chilled Soups to Cool You Down

 While soups may be a token winter favorite, they can also be an incredible summer dish! There are so many delicious recipes for chilled soup. Why not try one tonight for a yummy dinner on the patio? Here are 6 of our favorite recipes!


1. Chilled Avocado Soup with Spicy Grilled Shrimp and Jalapeno-Corn Salsa

All your favorite taco essentials combined in a satisfyingly chilled soup! This one is sure to impress your party guests this summer!



2. Chilled Creamy Cherry Tomato Soup

If you love grilled cheese dipped in warm tomato soup, then just imagine how delicious it will be dipped in a chilled tomato soup! This is a delightful way to transform your favorite comfort food for summer!



3. Chilled Pea Soup with Basil and Almond Tuiles

Hosting a garden party? Sipping some of this soup alongside cucumber sandwiches and iced tea would be divine!



4. Beetroot Soup

This is the perfect soup to add a punch of color to any table. A delicious appetizer that is great for dipping a piece of fresh baked bread in! Sound good?



5. Chilled Carrot and Harissa Soup

Who says you can’t have it hot and cold? This tasty chilled soup adds an element of heat with harissa and makes for the perfect Sunday lunch!

chilled soup 4 copy


6. Mint Infused Chilled Strawberry Soup

Enjoy the best of dessert and lunch in this sumptuous chilled soup! With fresh, bright notes this makes for an ideal light meal.



What’s your go-to chilled soup recipe? We’d love to hear! Share with us in the comments below!