Mandala Cymru

19/11/2025

✨💆🏻‍♀️WHY CHOOSE THE GIFT OF MASSAGE FOR A LOVED ONE?💆🏻‍♀️✨

Massage is a thoughtful gift because it promotes relaxation. It relieves physical and mental stress, and shows you care about your loved one’s well-being. It’s also an experience gift that offers a break from daily life, boosts mood through the release of endorphins, and can strengthen relationships, especially with couples massages. It is also a practical gift because it is universally applicable and avoids the hassle of finding the right size or style of a physical item.

💆🏻‍♀️ Types of Massages and Their Purposes 💆🏻‍♀️

✨Swedish Massage: Ideal for beginners, this massage uses long strokes and kneading to relax muscles and improve overall circulation.
✨Deep Tissue Massage: This technique targets deeper layers of muscle and connective tissue, perfect for chronic tension and those who prefer more intense pressure.
✨Aromatherapy Massage: Incorporates essential oils to enhance relaxation and offer additional benefits, such as stress relief and mood enhancement.

💃🏻Benefits for the recipient💃🏻

- Stress relief: Massages reduce stress hormones, which helps ease anxiety and muscle tension.
- Physical well-being: They can increase flexibility, boost circulation, relieve aches and pains, and help with muscle recovery.
- Improved mood: Massages can stimulate the release of hormones, leading to an improved overall mood.
- Self-care and “me-time”: A massage gives someone an opportunity to relax, unwind, and focus on themselves.

✨Benefits for the giver✨

- A thoughtful and meaningful gesture: It shows care for the person’s health and happiness.
- Versatile and adaptable: A massage gift can be customized to your loved ones preferences.
- Experience over possessions: It’s a gift that creates a lasting memory.
- A “one-size-fits-all” solution: A massage voucher is guaranteed to be the “right fit” for the recipient, as they can choose the service that best suits them. 📞07933 110275 today to enquire🥰

massage

14/11/2025

Woohoo! We made it my lovelies! ✨💃🏻HAPPY FRIDAY💃🏻✨

Once upon a time we are all young and full of dreaming into how we wanted our lives to be. We think that we have all the time in the world and that we can achieve “success”, be perfect at what we were doing, and certainly feel we know what life is all about.

It was so hard to make mistakes as we think somehow that we have to be perfect in everything including our relationships and our appearance. It isn’t until we find ourselves at the other end of the human life cycle that all those “mistakes” take on an entirely different form.

And now we can hopefully laugh when we make mistakes, understand we will have forgetful moments, and accept our on going dramatically changing outer appearance. Knowing that inside we still feel the same person we always have been ….and that we are still learning what life, passion and creativity is all about!

In our teenage years, we find ourselves right smack in the middle of exerting our independence from parents and others who seem to want to set restrictions or interfere with our right to privacy, how we look or who we choose as friends and how much time we spend with them.

When we really think about it, as we get to the later stages of life, aren’t we doing the same thing? Severing our ties to the mainstream narrow perception of how an elder should act, think, be and exerting our independence.

For this is a time of life that is definitely filled with freedom to simply be the person you came in to be. Wrinkles and all. It is up to us to live as fully as possible while we have the ability to do so no matter what the culture says.

And that may mean getting up to some mischief, audacity in the face of restrictions, and some wildness thrown in here and there for good measure….with plenty of laughter on the way!

“Youth is not a time of life; it is a state of mind; it is not a matter of rosy cheeks, red lips and supple knees; it is a matter of the will, a quality of the imagination, a vigor of the emotions; it is the freshness of the deep springs of life. Years may wrinkle the skin, but to give up enthusiasm wrinkles the soul.” – Samuel Ullman

14/11/2025

Life! There’s just no stopping it.😊✨

13/11/2025

11/11/2025

Ever thought of going vegan? I personally am not and would never become fully vegan, however, there are many positive benefits to implementing personal changes in that direction. I’ve outlined a few of them below. However, it’s super important to remember that even the smallest of changes we make can have profound long term health and wellbeing benefits. I’ve outlined some below.

People go vegan for health, environmental, and ethical reasons. A well-planned vegan diet can support weight loss, improve heart health by lowering cholesterol and blood pressure, and reduce the risk of certain cancers and type 2 diabetes.

🏥HEALTH🏥

🫀Heart health: Vegan diets are typically lower in saturated fat and cholesterol, which can lower blood pressure and cholesterol levels, reducing the risk of heart disease.
🏋🏻‍♀️Weight management: They are often lower in calories and higher in fiber, which can aid in weight loss and management.
🦠Reduced disease risk: A diet rich in fruits, vegetables, whole grains, and nuts may lower the risk of type 2 diabetes and certain cancers.
🫄🏻Gut health: Increased fiber intake can support a healthier gut microbiome.

🩺Other Potential Health Benefits🩺
In addition to the health benefits listed above, following a vegan diet may offer additional health benefits such as:

✨Reducing arthritis symptoms
✨Reduced risk of poor kidney function
✨Reduced risk of developing Alzheimer’s

I personally opt for flexitarianism. Part-time veganism,” more commonly referred to as a flexitarian or semi-vegetarian diet, offers many of the health and environmental benefits of a fully plant-based diet while maintaining the flexibility to occasionally consume animal products. I do love bacon and cheese!🤣

So you guys do you because you know you better than anybody else.😊 Happy veg munching!😉🤪
🍆🥒🥔🌽🥕🥦🍅🥗🫜🧅🌶️🧄🍠🫑🫛🥬

10/11/2025

✨HAPPY MONDAY my lovelies✨

This morning we’re going a little nuts!😉

Just a few simple tips to ensure that you receive the max amount of nutrients available from the nuts that you consume.

So as my first illustration above lays out, by soaking our nuts in water overnight, we can make them more nutritious. This one simple hack improves their digestibility and increases the body’s ability to absorb some of the minerals they contain. This process helps break down compounds like phytic acid and enzyme inhibitors, which can interfere with mineral absorption and make the nuts harder to digest. Soaking also softens the nuts and improves their flavor and texture.

🥜🚰Tips for soaking nuts🚰🥜

✨Soaking time: The ideal soaking time varies by nut. For example, almonds, hazelnuts, and pistachios need 8 or more hours, while walnuts and pecans can soak for 4 to 6 hours.

✨After soaking: Always rinse the nuts thoroughly after soaking before eating them.

✨ Enjoy them: You can eat soaked nuts as they are, or add them to recipes like oatmeal, smoothies, or homemade nut milks.

Why not give the above recipes a go and let me know how it went. Nut butters are incredibly easy to make and with these recipes being only 3 ingredients, the reward to effort ratio makes them super worth while trying!😁

Anywhoozle, have a fantabulous day and I’ll see you all tomorrow 😘

07/11/2025

💃🏻HAPPY FRIDAY Beautiful peeps!💃🏻 yeah…we made it!

Today let’s talk about what it means to eat the rainbow and why it’s so important for our health✨

Eating a variety of colorful fruits and vegetables is a simple way to boost your health because each color signifies different phytonutrients, which are plant compounds that provide unique health benefits. This approach ensures a wider intake of vitamins, minerals, and antioxidants, supporting everything from immune function to heart health.

🌈Benefits by color🌈

❤️Red: May help protect against heart disease, cancer, and stroke.
🧡Orange and Yellow: Support the immune system, skin, and eye health, and help prevent cancer.
💚Green: Promotes healthy bones, muscles, and tissues, and aids in faster healing.
💜Purple: Can improve memory, blood flow, and slow the aging process.

🌈Why a variety is key🌈

✨Diverse nutrients: Each color corresponds to a different set of phytonutrients, so eating a variety ensures you get a wide range of health-promoting compounds that are not yet fully understood.

✨Disease protection: The different phytonutrients in a rainbow of foods can help fight inflammation and protect against various chronic diseases.

✨Whole-body wellness: A diverse intake of plant-based foods nourishes your whole body, from your skin and eyesight to your immune system and cognitive function.

🌈Tips for eating the 🌈

✨Focus on whole foods: Choose whole, fresh fruits and vegetables to get the full benefits. The colors in processed foods often come from dyes without nutritional value.
✨Plan your plate: Aim for a variety of colors on your plate at each meal to easily incorporate more nutrients.
✨It doesn’t have to be expensive or complicated: Incorporate a colorful fruit or vegetable into each meal or as a snack to make it manageable and budget-friendly.

I’ve included a couple of easy to prep recipes above to get you started. A basic rule of thumb to follow when choosing your meals is always try to incorporate a plate that is divided into the following nutrition groups…
1/2 = your rainbow
1/4 = carbs
1/4 = protein
Happy 🌈munching my lovelies😁

05/11/2025

Afternoon lovelies

I came across the above post, (the dude is well worth a follow, super interesting) and was inspired to share. He talks about how using our voices to grow, moan and shout when we are in pain or are healing actually speeds up our recovery. Read through for more info

I’d also like to talk about how our voices affect our physiology in a more general sense.🥰
Our voices have a profound and direct impact on our physiology, acting not just as a communication tool but as an in-built mechanism for physiological and emotional self-regulation. This impact is mediated through the vagus nerve, breathing patterns, and brain activity.

✨Physiological Mechanisms✨

- Vagus Nerve Stimulation: Vocalizations, especially intentional practices like humming, singing, or chanting (toning), stimulate the afferent fibers of the vagus nerve, which carries signals from the body’s organs to the brain. This stimulation activates the parasympathetic nervous system

- Breathing Regulation: Singing or chanting typically involves a longer exhalation than inhalation. This specific breathing pattern is linked to a calm physiological state and facilitates the restorative functions of the nervous system.

- Physical Vibration/Self-Sound Massage: When we use our voices, the sound pressure waves move through our own body tissues, bones, and fluids, acting as a form of “touch at a distance” or “self-sound massage”.

- Neural Responses: The brain processes our own voice differently from others’ voices, engaging self-referential networks. Hearing one’s own voice, especially a recorded version, can elicit psychophysiological activation and even an aversive “cringe” response due to the mismatch between the bone-conducted sound we’re used to (deeper, richer) and the air-conducted sound on a recording (higher pitched). However, the brain’s familiarity with its own voice can be a soothing, self-regulation resource when used intentionally.

So, a little challenge for you today…gage your emotional state in the moment, find a song that you love and then sing it loudly and clearly. Afterwards, mindfully assess the difference that you feel both in your mind and in your body.

04/11/2025

✨🎄SUPPORT YOUR LOCAL PEEPS THIS CHRISTMAS🎄✨

🥰Buy less…With more intention🥰

Why?

You should shop local and support small businesses to strengthen our local economy whilst also getting to enjoy personalized service and unique products that give our community a distinct character. Supporting your small, local businesses also leads to greater community involvement, better local support for charities, and a reduced environmental impact from more localized supply chains and reduced transportation needs.

✨Benefits to the economy and community✨

- Supports the local economy
- Creates and sustains jobs
- Fosters entrepreneurship
- Contributes to local causes

✨Benefits to you as a consumer✨

- Offers personalized service
- Provides unique products
- Contributes to a vibrant community
- Can lead to great deals: Local businesses often have competitive prices and may offer deals or rewards to build customer loyalty.

✨Benefits to the environment✨

- Reduces your carbon footprint
- Supports sustainable practices

🤷🏻‍♀️Seems like a no brainer to me!😉😊

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04/11/2025

Good morning scrumptious ones🥰
Today let’s explore magnesium, what is it and why on earth do we need it?!

Magnesium is an essential mineral required for over 300 biochemical reactions in the body, which are vital for maintaining overall health and preventing chronic diseases.

Key functions and benefits of magnesium include:

✨Energy Production: Magnesium is essential for converting food into energy by enabling the function of the ATP molecule, the body’s main energy carrier.

✨Muscle and Nerve Function: It helps maintain normal nerve and muscle function, including the critical function of regulating muscle contraction and relaxation. A deficiency can lead to muscle cramps and spasms.

✨Bone Health: Around 50-60% of the body’s magnesium is found in the bones. It plays a critical role in bone formation, helps regulate calcium and vitamin D levels (which are also crucial for bone health), and is linked to higher bone mineral density.

✨Heart Health: Magnesium helps maintain a steady heart rhythm, regulates blood pressure, and supports overall cardiovascular health. Adequate intake is associated with a lower risk of high blood pressure, heart disease, and stroke.

✨Blood Sugar Control: It is involved in glucose control and insulin metabolism. Higher dietary intake is linked to a lower risk of developing type 2 diabetes, and supplements may improve insulin sensitivity in those at risk or with a deficiency.

✨Brain and Mental Health: Magnesium plays a role in brain function, regulating neurotransmitters that send messages throughout the brain and nervous system. Low levels are linked to an increased risk of anxiety and depression.

✨Sleep and Stress Management: It helps regulate neurotransmitters that calm the nervous system, potentially aiding in better sleep quality and reducing stress levels.

✨Protein and DNA Synthesis: Magnesium aids in the production of protein and helps create and repair DNA and RNA, the genetic material of the body.

Above I’ve illustrated some of the best foods where you’ll be able to find the magnesium that you and your body requires along with an easy magnesium rich brekkie recipe.🥰

03/11/2025

Protein is a vital macronutrient, crucial for maintaining overall health, including optimum energy levels. It is likely that you have heard the argument that plant-based diets don’t provide sufficient protein. The good news is that’s not the case.

Protein is the building block of life, and it serves several critical functions in the body. Here are some key reasons why protein is essential in a balanced diet:

1. Growth & Repair

2. Energy Support

3. Immune Function

4. Hormone Balance

5. Neurotransmitter Production

It’s a misconception that plant-based diets don’t provide sufficient protein. Here are MANDALA’s top 7 plant-based protein sources.

1. Tofu, Tempeh & Edamame
2. Lentils
3. Beans
4. H**p Seeds
5. Peas
6. Quinoa
7. Nuts & Nut Butters

Incorporating more plant-based protein sources into your diet is a fantastic way to support your health and well-being. Whether you’re fully committed to a plant-based lifestyle or simply looking to add variety to your meals, there are lots of delicious options available. From quinoa and lentils to tofu and tempeh, plant-based proteins offer a diverse range of flavours and textures that can elevate your culinary experience. By embracing these high-protein plant-based recipes, you not only contribute to your own health but also reduce your environmental footprint.

Please find destructions above for a tasty, healthy, protein packed brekkie.💃🏻

29/10/2025

I often find that these days there is sooooo much information, often conflicting, directing us…
-to eat this
-don’t eat that
-immerse yourself in ice
-don’t immerse yourself in ice water
-eat before exercise
-don’t eat before exercise
And the list goes on and on. I intend for this space to outline simple facts on health and wellbeing and some effective changes, additions and subtractions we can make to our daily self care routines.

*It is important to note that, whilst I am an experienced holistic therapist, I am not a doctor and so when in doubt, check it out with a Gp or health professional. However, it is also important to remember that Gps do not look at you holistically either and so use your critical thinking skills too.😊

Today I’ll touch on our need for calcium in our diet! 💪🏼How much calcium should you be getting per day?💪🏼

Well, it really depends on your age.
It is recommend that two to three servings of dairy foods per day will give you a healthy, balanced diet and get people reaching the recommended dietary intake of calcium.
To get more specific, women aged 19-50 should be consuming around 1,000mg of calcium per day, while women aged 51-70 need to boost their intake to 1,300mg per day. For men aged 19-70, they should be consuming 1,000mg of calcium per day.

🦷Symptoms and signs you’re not getting enough calcium🦷
-low bone mass & risk of osteoporosis and hypocalcemia.

Hypocalcemia is a treatable condition. It occurs when the levels of calcium in your blood are too low. Some signs and symptoms of hypocalcemia to look out for include:
-Muscle cramps in your back and legs
-Dry, scaly skin
-Brittle nails
-Coarse hair
-Confusion
-Memory problems
-Irritability and restlessness
-Depression
-Abnormal heart rhythms

Now the bit you’ve been waiting for…foods that are high in calcium🤩
✨Dairy foods with the highest calcium✨
Cheese
Milk
Yoghurt
Cottage cheese

✨Non-dairy foods with the highest calcium✨
Check out the Where is my calcium? pic above😊 and remember…it’s always best to consume the vitamins and minerals that our bodies require, through the foods that we eat. I’ve also popped a calcium rich breakfast to kickstart your day🥰