Monthly Archives: July 2019

What is mindfulness? – Soovil

What is mindfulness? – Soovil

The term mindfulness It is the English translation of the word sati, from the Pali language, one of the languages ​​in which Buddha's speeches were written 2,500 years ago. It is the opposite of working with the autopilot. It usually translates as "mindfulness" or "mindfulness."

A state of mind. It defines a state of mind that is present in all individuals in greater or lesser intensity. This state, which can always be trained in any person, is associated with great physical and psychological well-being.

A psychological technique. It is considered the mindfulness as a psychotherapy for the treatment of diseases or the prevention of psychological distress and the increase of well-being. It is not intended to change negative thoughts and emotions to positive ones, but it teaches to relate in a different way with thoughts and emotions.

Scientific basis. The idea is not to get "trapped", not to identify with thoughts, so that they do not affect us. The important thing is not the content, positive or negative, of thoughts and emotions, but our relationship with them. Although some of the terms and techniques of mindfulness come from Eastern religious traditions and, specifically, from Buddhism, it is a secular technique with a solid scientific basis.


Varied. The three main environments of mindfulness use are health, education and work. But it is also used in areas such as sport to increase performance, as well as in the judiciary or in the security forces.

More than a fad. Mindfulness arises in the 1970s in the United States from the hand of Professor of Medicine Jon Kabat-Zinn, and has been gaining popularity. His success has been supported by the scientific evidence he has developed.

In the health. Mindfulness has been shown to be effective in complementary treatments of chronic and cardiovascular diseases, fibromyalgia and cancer. Also in psychiatry: depression, anxiety, stress, addictions, eating disorders, obsessive and personality disorders …


Recurring cases. Mindfulness is indicated in the treatment of recurrent depression, when the person has suffered three or more episodes and fears a relapse, with the suffering that entails (insomnia, disinterest, hopelessness, guilt …).

Live the symptoms. Patients with mindfulness training, when these phenomena occur, instead of panicking, they are able to be in the present and thoroughly experience the initial small symptoms. They discover that they are not so unpleasant and that the problem is not the symptoms, but the panic they develop and subsequent maneuvers to get rid of them. They learn to perform pleasant activities and feel they have control of the situation. The symptoms are remitting and return to previous normality, thus avoiding relapses.


Students benefited. Another field where mindfulness has been strongly introduced is education, as it increases concentration and performance, improves the regulation of emotions and personal relationships, and favors the good atmosphere in the classroom (it has been used to prevent bullying ).

Work satisfaction. Likewise, in the field of work it allows reducing and preventing work stress and other risks ("burned" and psychological harassment), increasing job satisfaction and improving the work environment and performance.


There are different models that explain how mindfulness works in our mind, but this is the most accepted.

Increased attention Breathing or body attention Anterior cingulate cortex
Increased body awareness Focus on experiences and body sensations Insula and temporo-parietal intersection
Emotion Regulation Not judge

Acceptance of reality

No reactivity

Dorsal and ventro-medial prefrontal cortex.

Amygdala. Hippocampus

Metacognition Development Disidentification of mental contents Frontopolar cortex
Change in the "I" perspective: a static image disappears replaced by a dynamic vision Disappearance of the internal dialogue Medial prefrontal cortex and posterior cingulate. Insula


Take a comfortable posture and take several breaths to calm the mind and relax the body.

CLOSE YOUR EYES. You will see that the mind does not stop generating thoughts. It is a river that drags us. To avoid this, you have to hold on to something stable, such as bodily sensations or senses, because the body is always in the present.

ANCHOR. The mind identifies the object of meditation, for example, breathing (nostrils, chest or abdomen). Breathing is not manipulated, it is only observed. And it is not recommended to follow the breath through the airways, you have to stabilize at a fixed point. Once there, feel your breath bodily, without thinking about it.

MENTAL VAGABUNDEO. Soon after anchoring ourselves in the object, thoughts and emotions arise that will catch our attention and make us abandon the anchor.

AWARENESS. Since we have lost the anchor for thoughts and emotions, until we realize it, several minutes can pass. At that moment we become aware that our attention has abandoned the object.

RETURN TO ANCHORAGE. The key is not to get angry ("how bad I do it", "there is a lot of noise in this room …"). The process of looking at the anchor and, moments later, abandoning it for the loss of attention, is universal and proper to the human mind. Our mind is not trained and this is what we can expect. From here the process of fixing the mind starts again and again.

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Laser hair removal: Everything you need to know

Laser hair removal: Everything you need to know

With technology of laser depilation The latest generation is the method that provides the best results. It favors the tonicity and shine of the skin and, performing it in autumn, we can reach the summer ready for the swimsuit.

The search for a smooth skin to the touch finds an answer in permanent hair removal. This process exceeds the simple release of body hair, giving the skin greater softness and elasticity by avoiding the aggressions that can cause constant exposure to traditional methods.

At the same time it allows treating (and overcoming) the problems of ingrown hairs (folliculitis), abscesses, excessive hair development (hirsutism) or infections derived from the hair follicle.

In addition, by favoring the production of collagen, it significantly improves the quality of the skin, giving it shine and tonicity. It is used on the face and in any area of ​​the body, and the sessions are coordinated every 45 days (since time must be given to hair growth).

After hair removal it is advisable to sanitize the skin, moisturize it and use 50+ sunscreen; And, of course, don’t expose yourself to the sun. There are different technologies to perform it, the important thing is that it is a trained specialist who puts them into practice and that the machines are approved by the National Administration of Medicines, Food and Medical Technology (ANMAT).

The correct name of this method is “permanent hair removal”, not definitive hair removal, since after a while a small touch-up could be required due to eventual hair growth. The big difference between the laser and the pulsed light is that the first one is much more specific and allows to reach higher temperatures to work promptly in the follicle.

This difference is very evident from the third session that is when hair is already being removed and the one that remains is already weakened.

Before permanent hair removal

  • With some technologies avoid being tanned or having been exposed to UVA rays, at least one month before treatment. This is because some lasers use hair melanin as a conductor and if the skin has melanin activated, there is a risk of burns.
  • Do not shave with wax or tweezers, or with any method that starts the hair from the roots. Normally it is requested to attend the treatment having used a little machine.
  • Introduce yourself to the session with clean skin, without creams, self tanners, deodorants, perfumes or makeup.
  • Stop any cream containing retinol or glycolic acid at least 5 days before each session.
  • Do not use bleach on the hair before the session.
  • Begin to hydrate the skin regularly.

After treatment

  • Apply creams with aloe vera if there is any skin irritation.
  • Hydrate abundantly for 3 or 4 days, in addition to preparing the skin for the following sessions.
  • Avoid using deodorants containing alcohol in case of underarm hair removal.
  • Avoid exposure to sunlight at least 7 days after undergoing laser hair removal. Use 50+ sunscreens, when you sunbathe again.
  • Hair between treatment sessions can only be removed with a little machine, never with wax or electric hair removal.
  • Avoid heat in the treated area: excessively hot showers, saunas, hot tubs and the like for 3 or 4 days.

The latest technology

  • Soprano Platinum: It has the approval of ANMAT. It works with light and laser impulses that travel through the skin by means of waves at different distances to neutralize the hair follicle. It incorporates TRIO technology, which integrates 3 wavelengths into a single pulse:
  1. Alex 755nm technology: greater energy absorption power, ideal for light and fine hair.
  2. 810nm Speed ​​Technology: is the classic wavelength that offers greater penetration and high repetition energy for the most common hairs.
  3. 1064nm YAG technology: the greater penetration of this wavelength allows to reach the vessels that feed the hair follicle.

Thanks to these three, the hair is removed regardless of its location. In addition, the traditional exclusive technology of hair removal on the move, makes this system the most effective, safe, fast and comfortable option in laser hair removal.

The treatment is fast, virtually painless, completely ambulatory and can be performed throughout the body throughout the year, even in tanned skin.

  • Soprano xl 3G diode laser system: It is a safe procedure. The laser beam passes through the skin and causes the temperature in the hair follicle to rise. This causes the destruction, by heat, of the cells responsible for the rebirth of the hair, without affecting the skin. It is a comfortable, fast, virtually painless method and compatible with all phototypes, even with dark or tanned skin.
  • Gentle-laser candle: offers permanent hair removal with optimal and safe results. It is an alexandrite laser with advanced features.
  • Pulsed light system, IPL Trios: based on a process called selective photo-thermolysis, it emits pulses of light energy by means of a short flash. The light that is emitted and absorbed by the designated chromoporos (light sensitive cells) triggers a specific biological process to remove hair.

Both methods have a Cool-laser system and Dynamic Cooling Device process (gas that allows the skin to cool, after passing the laser light beam), it acts as a local anesthetic, eliminating pain and avoiding any risk of skin burn .

  • Vectus: It is a personalized and intelligent system thanks to its exclusive melanin reader, Skintel. It acts by destroying the hair follicle responsible for hair growth without damaging the surrounding tissue, reducing the risk of side effects. The equipment acts by color contrast, emitting energy in a differentiated manner, the laser beam impacts the hair and not the skin. It also has an integrated cooling system that allows the laser to be applied directly, without having to use gel, which makes it more comfortable, simple and fast. 4 to 6 sessions are enough to complete the complete hair removal.
  • Venus Velocity: High speed diode laser, a system with three tip sizes that allow better adaptation to different areas to be treated. It works with the efficiency of diode laser technology and a time cooling system. Safe and effective for all skin types, even tanned.
  • Soprano ICE: Use all laser wavelengths, obtaining excellent results in light or dark skin, including tanned skin, fine or coarse hair, faster and with a comfortable feeling. It allows you to do sessions in less time and treat large areas, such as legs or back, very quickly. It is possible to access difficult areas such as the inside of the ears, the hairs of the nose and the eyebrows, without risk. It has a contact cooling system.

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Ideas to set up your home office

Ideas to set up your home office

Working at home is becoming more common. We live in the middle of teleworking, even if only a few days a week. Among the advantages stand out that you are your own boss, you manage (more or less) your time, you do not have to move, you get rid of the traffic jams, the bad weather and the rush … Although, your B side is that it seems that you are at home for everything and for everyone. Do not! Leave your work space well delimited with these ideas.

Find your space

We are not always lucky to have an additional room in which assemble the office. That’s why, when you look for the ideal corner, notice that it is not in an area of ​​passage nor of much affluence as the hall or a corridor. If there is no other solution, an idea is to place the table or even a DM board between two walls, two columns or two partitions, to make room enough. You can also organize your office below the stairwell. Before you put your new desk, paint or varnish it, if you want. Do not forget to anchor it well to the wall with some hinges or feet of friend, or a few screws, that resist a lot of weight. As you can see, you can do your study in one square meter.

6 tips to choose an office table

Keep in mind that you will be most of the time in your office. So the table must be conscientiously chosen with all possible ergonomic properties, because it is about being comfortable, without putting your back at risk.

  1. Notice that the table, like the chair, is adjustable in height, so that when you rest your forearms on it, your body does not tense.
  2. The width is important to fit everything you need to have on hand. Calculate if you have to use only one computer or other electronic devices, a heavy machine, books, document sorters, sewing machine, etc.
  3. It is convenient that between your legs and the table there is enough space to move, as well as move with your chair if it has wheels. Make sure you do not collide with the legs or they are in the middle, because that will not be comfortable for you.
  4. The orientation of your table will also influence your performance. If you have it against the window, you will get more light but you will be more distracted. If you have to put it against the wall, decorate that wall to your liking so that it transmits a pleasant sensation.
  5. A good idea is a corner table, which allows you to change positions and have one sector for some tasks and another, for others. This does not give you the impression that you are all hours in the same place.
  6. Many tables have drawers, which allow us to have everything neat and the table cleared. However, it is also a solution to have separate drawers that, on the one hand, free space between your legs and the table and, on the other hand, you can change them as needed.

Light: natural + LED

As in all rooms of the house, light is an essential factor in your new office. For that reason, it is convenient to think very well how to arrange it before placing the rest of the furniture. In an office, natural light will always be the best for sight, so look for a corner near the window or window, but do not turn your back on the sun, especially if you have to use the computer. The best is that the light enters from the side. In natural light it is convenient to add complementary points of light, especially if your schedule is very flexible and you have to work at night. In any case, day or night, it is always good to put a technical flexo, with led light about the computer, the books or the work area. This will consume less, many times they are adjustable in intensity so you will have the light you want and you have them in many models and colors. Even some also incorporate speakers or a clock.

Separate environments with carpets

If you have to share space with another person or stay in your home, a perfect formula to delimit your borders is a carpet large enough to put your desk and your chair, with a leftover by which you can move and not invade the rest. Take advantage of getting the carpet you’ve always dreamed of and put limits on your “realm” in the workplace.

The stools that complete the office

Although the main chair of your office must be ergonomic to work better without your back suffering, a great option for auxiliary seats or if you have to receive public, customers or suppliers are the stools. We are inclined for modern ones Cancio. Called Petris, they have a base in lacquered steel, they are manufactured with four legs of curved cylindrical steel tube, which are born from the center of the seat. The footrest incorporates a transparent protector that prevents direct contact of the feet with the lacquered tube. The seat, anatomically shaped, has a support of plywood, which is available in three versions: Beech wood (dyed or lacquered), Upholstered and Tessuto (combination of wood and tapestry). This stool is a 360 degree rotating part, and it is manufactured in heights of 65 and 75 centimeters.

Details that identify you

Since your office will be yours and only yours, and it is most likely that you spend a lot of time there, it is important that you decorate it in such a way that it relaxes you, gives you joy and allows you to concentrate. For this, the best thing is that you choose the details that you like and reflect your way of being and working, that make you feel that you work in the best place in the world, which is your home. The plants are very good idea because in addition to creating a pleasant atmosphere, they absorb the electromagnetic radiation to which you expose yourself with the computer, the mobile phone, tablet, etc. Cacti are the specialists in this task and are easy to care for.

A loft, the dream of anyone who works at home

If your house has a loft or an attic that you will give the honor of being your studio, it has a large window (type Velux) through which you have natural light insured both in winter and in summer. This enters in a zenith, perfect to work because it is intense enough but without dazzling. And do not worry about the hottest days, because there are blackout curtains or thermal insulation to keep the room warm.

If you have to receive someone …

It is always good to be prepared to receive clients or have work visits. You do not need big changes for it, because with having a cooler or a coffee machine, that allow you to meet at home, without having to do it in family areas. Do not forget some chairs for at least two people and space on your table or an assistant to put a coffee or glass of water, notebook or cell phones.

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How to stay fit and healthy

How to stay fit and healthy

We reach the middle of the year. By now, you should already be in excellent physical shape and ready for anything. On this occasion, it is time to reactivate the cardiovascular system and work to improve VO2max (the maximum amount of oxygen that your body can use during cardiovascular exercise). Do not worry, you should not run long or far, you just have to climb.

The challenge is to travel as far as you can in 15 minutes with a 15% incline on the treadmill. Believe us when we tell you that it is much harder than it seems. If you don’t collapse on the floor, surrounded by a puddle of sweat, at the end of the challenge, then you didn’t do it right.

Which machine burns more calories: the infinite ladder or the treadmill?

Comparing one option with another would be as bold as saying that the traditional gym is better than the outdoor bars. The two aerobic alternatives complement each other. Each one is different and, therefore, offers specific results if carried out with discipline. However, both the infinite ladder and the treadmill seek a common goal: the execution of a complete, safe and 100% effective cardiovascular exercise. Both machines have levels, times, programs and variants that contribute to accelerate or decrease intensity, rhythm and speed, depending on our objectives. If you’re looking to lose weight and burn calories, both options are recommended. My suggestions are:

  1. COMBINE BOTH MACHINES IN DIFFERENT DAYS. For example: Monday, Wednesday and Friday, treadmill; Tuesday and Thursday, infinite staircase.
  2. TIME AND FREQUENCY. If it is a matter of burning calories, a person can burn up to 735 calories in 60 minutes, using any of these machines. So use the time you will spend on cardio.

I sweat too much, even after training. What I can do?

As we know, perspiration or sweating is the body’s natural cooling mechanism. When the body raises its temperature (due to exercise or illness) the sweat glands act to make it stabilize again. People with hyperhidrosis (excessive sweating) have overactive sweat glands. Uncontrollable perspiration generates significant discomfort, both physically and emotionally. My recommendations are:

  1. Maintain good hygiene. The daily bath will be essential, especially after performing any physical activity.
  2. Anxiety and stress they are factors that increase the activity of the sweat glands. Avoid, as far as possible, stressful situations.
  3. Wear fiber clothes synthetic, as it usually repels sweat and keeps garments dry almost entirely.
  4. The consumption of alcohol, coffee, tobacco and spicy They stimulate the production of sweat, if you can, avoid them or considerably reduce your intake.
  5. Topical treatments. They are antiperspirant solutions that contain aluminum hydrochloride. Use deodorants that include this compound, which you will find in pharmacies, supermarkets and self-service stores.

In GYM dressing rooms there are those who apply ointments and ointments on the abdomen with a penetrating aroma. What are they? Do they help you burn fat?

Currently there are plenty of options in creams, ointments or ointments that guarantee to eliminate abdominal fat from a first application. According to advertising versions that promote these products, these ointments “contain molecules that act on fat cells to eliminate them and prevent them from accumulating.” In this regard, we will find diverse and found opinions about the effectiveness or not of these epidermal products. Although the reducing creams have beneficial properties for the skin, it is important to clarify that it is not a miraculous product, it is simply a complementary aid that, together with exercise and a balanced diet, will contribute to reducing the accumulated fat in the body ”
My suggestion is:

  1. If your goal is to eliminate abdominal fat, perform specific routines to work in that area, follow a reduced fat diet, and practice constant cardiovascular exercise.

How many times a day is it advisable to run?

Actually, cardiovascular exercise is convenient to do once a day; either in the morning, afternoon or evening. If your goals are not losing weight or competing, with running three times a week, 30 to 45 minutes a day, it will be more than enough. Some suggestions are:

  1. Combine lapses of distances at a lower speed, with others in which you accelerate the passage.
  2. You should not always run. Walking at a steady but steady pace will be another highly favorable option.
  3. Jogging. It is considered jogging when the speed does not exceed 6 kilometers per hour.

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Ideas for an effortless garden

Ideas for an effortless garden

It is not that we do not like to work the garden, it is that if we do it in less time with equal or better results, there are plenty of hours to enjoy them resting in it.


In general, hedges do not require too much care once they are established. It is important, of course, to prepare the soil properly and with abundant organic matter, since they will remain in the same place for a long time. If you opt for formal hedges, you will have to prune them at least twice a year, so that they maintain their shape. Therefore, we recommend the informal ones, such as the arbutus or the hawthorn, which grow.


The advantages that irrigation programmers offer you are many: You can water whenever you want and for as long as you want, effortlessly and even when you are absent. And regarding the most appropriate irrigation technique, do not hesitate, drip. It allows to save water, it hardly requires maintenance, its installation is easy and lasts a long time.


They are beautiful, they provide movement and landscape interest, and help to evacuate water that does not seep after the rains. Of course, try to be soft and not to form hollows in the lower part, because the safest thing is that the water is retained there.


Planting in early fall, the roots adjust to the conditions of the new site while the first rains fall and the mild winter passes, and they can better face the summer drought. For this, good drainage is essential, but also the incorporation of compost or mulch in the soil before planting.


Small or large are basic to solve problems and avoid, above all, diseases. For example, you must clarify the branch that goes into the cups to allow the sun to enter, as well as keep the vegetations without wilting.


Its cultivation is very simple and they report many advantages. For example, they prevent the birth of weeds, hinder the evaporation of the most exposed soils, shade the ground and keep it fresh longer, the leaves – when decomposing slowly – serve as padding, prevent erosion on sloping terrain … Some of the best upholsteries are: Hosta fortunei “Aurea”, Aegopodium podagraria, Stachys byzantina, Phlox subulata, Geranium endressi or Arabis caucasica.


The few days of sunshine and the acidic soils of the Atlantic climate make Azaleas, rhododendrons, heather, camellias and hydrangeas grow practically without any care. Give them water without lime when the weather is exceptionally dry and hot. Here it has trees like oaks, maples and beech trees, They will give you little work and will allow you to plant at your feet hostas, astilbes, bergenias, etc.


If the garden is in an area exposed to the wind, surround it with a screen or a hedge that will filter the air protecting delicate plants. The wind, besides being able to knock down the tallest and thinnest, exerts a desiccant action. Installing windbreaks will save irrigation and create protected areas where to grow the species that need protection. Form a natural barrier with bushes and trees or install wooden screens, wicker reeds


The trick of whitewashing the walls comes from old. In addition to protecting the walls from erosion, it serves as a disinfectant and thermal insulator by reflecting sunlight. It is not in vain that it is good to preserve traditions. As well as grow in terracotta containers, natural or enameled. It is the material that best retains moisture and freshness of substrates.


The tools for the garden, Whether manual, electric or gasoline, they will save you a lot of work in the garden. But it is necessary that they are easy to use, if they are of motor that make little noise, and that they are so comfortable to use, that they do not overload the back or shoulders. For example, if you have long hedges, a hedge trimmer it will allow you to keep them perfect with hardly any effort; For large lawns, we recommend a mower and trimmer, or better, a robotic lawnmower; to collect the fallen leaves in autumn, a blower-vacuum cleaner. And to prepare the ground, a motoazada.

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