Lymphatic System and Lymphatic Drainage

Winter, fall, summer, or spring, our immune system is always working. Our immune responses and ability to ward off sickness and diseases are influenced by healthy gut, a healthy liver, and a healthy lymphatic system. In my conversations with clients and patients, I’ve discovered that the lymphatic system is one of those systems in our bodies that many are unfamiliar with. Yet is it vital to our health and wellbeing. The lymphatic system performs important functions such as removing excess proteins and toxicants from the body, carrying digested fat from the intestines to the blood vessels, removing fluids from tissues and returning them to circulatory system, helping the maintenance of healthy fluid volume and pressure in the tissues and the cardiovascular system (influences blood pressure regulation), aiding in the repair of damage when tissues are injured, and helping to distribute immune cells throughout the body to maintain health and fight disease.

When clients and patients complain of chronic lethargy, inflammation, bloating, frequent allergies, or recurring cold symptoms for example, it is highly probable that the lymphatic system is sluggish or bogged down. As a key player in the health and effective functioning of several bodily systems, this system, when maintained and kept in healthy functioning state can help us ward off and fight colds and flu, and better manage several conditions.

Movement is vital to the effective function of the lymphatic system. Since the lymphatic movement relies on effective functions of other systems to do its job well, issues in those systems, lifestyle choices, sedentary living, injury, stress, surgery, and more can create lymph back flow or sluggishness leading to swelling and other issues.

When lymph movement is sluggish, lymphatic drainage helps to move stagnant, sluggish lymph. Lymphatic drainage is gentle, safe and very relaxing. There are several indications for lymphatic drainage. Most common clinical indications are: edema, bloating, sinus infections, stress, constipation, fibromyalgia, periodic fatigue, recurring colds, chronic fatigue, brain fog, surgery, soft tissue injury, sluggish immune system, tension, mild depression, chronic soft tissue pain, scar tissue, positional edema, swelling in joints and extremities, cleansing or detoxing, pregnancy and pain. Esthetically, lymphatic drainage helps reduce the appearance of cellulite, remove waste and toxicants from skin cells, stimulate dermal and sub-dermal circulation, increase oxygen levels in the blood and tissue, stimulate blood circulation, draw beneficial nutrients to the skin, remove dead fat cells, supports fat loss and body contouring, reduce weight by volume loss, firms and tones the skin, increase skin elasticity and glow.

Although lymphatic drainage is very helpful and very safe for most people, some conditions can be aggravated by lymphatic drainage and caution must be observed. While some contraindications are absolute, others require precautions and/or consult with the patient/client’s physician. For example, during an infectious condition, acute phase of an illness, fevers, or a contagious condition, lymphatic drainage must be avoided. Before you start lymphatic drainage, the therapist will speak with you to understand your current needs.

Lymphatic drainage is one of those therapies that have several benefits. It was essential to my health recovery several years ago and it continues to be an integral part of my health regimen. Get in touch and let’s talk about how we can help your lymphatic system.

Get Support for Your Mental Health

Our personal health and wellness are in our own hands, but sometimes all that we can do for ourselves still doesn’t feel like enough. If you’ve taken steps to create a better mental health care routine and still aren’t coping with your emotions in a way that makes you feel hopeful, happy, or proud, it’s time to turn to the help of others.

At the end of the day, all the tools we’ve covered are just that—tools. They’re not cures for serious illnesses and chemical imbalances. So if you ever find yourself feeling anxious or sad for more than two weeks, it’s time to reach out to professionals and expand your care team.

If you’re not sure where to start in the process of getting help, begin by letting me know. As a brain and body health and wellness professional, I offer services and programs for better brain and mental health and I’m also connected with other support you may need to start feeling better.

Please don’t hesitate to reach out—I’m here for you.

Mood Boosters

If you’re feeling stuck in a mental rut, climbing your way out can sometimes seem impossible. Here are a few baby steps you can take when you’re feeling overwhelmed, stressed, or especially down:

- Lower your shoulders and release your jaw. We tend to hold tension in these places, so bring awareness to them when you’re feeling stressed out.
- Talk to a stranger. We’re social beings, so talking to a stranger can give you a small boost of endorphins that boost your mood. 
- Change your scenery. If you’ve been huddled in your bedroom all day, just moving to the living room can make a world of difference. Better yet, if you’re able to, take a walk outside and get some fresh air.
- Take a power stance: https://hbs.me/2RQP6yw
- Act out some happy movements. Even if you’re not feeling ecstatic, things like skipping, jumping, or even just throwing your hands in the air, can make you feel happier. 
- Watch a cute video or find a funny meme page to scroll through. 

What do you typically do to make yourself feel better?

Gratitude Helps Mental Health

Incorporating a gratitude practice into your routine can be a fantastic tool for coping with your mental health. If you’re not familiar with the benefits of gratitude, here are a few highlights.

Gratitude opens the door for better relationships. This is because people love feeling appreciated, and being open about your appreciation of those around you will make both parties more willing to seek an ongoing friendship.

Gratitude reduces a multitude of toxic emotions, like envy, resentment, frustration, and regret. In fact, there is a multitude of studies that confirm the link between gratitude and well-being. Additionally, gratitude has been found to increase empathy and reduce aggression by encouraging a more prosocial outlook. 

Here are some easy ways to practice and cultivate gratitude in your daily life:

- Write a thank-you note, send a text, or make a call to tell someone you’re grateful to have them in your life.
- If reaching out directly to someone isn’t an option, thank them mentally.
- Keep a gratitude journal to write in every day.
- Create a ritual, like lighting a candle every night in honor of the blessings you have in your life, and take that time to quietly reflect on things you’re grateful for.

Do you practice gratitude? 

Do You Spend Your Time with Positive People?

Sometimes, unintentionally, we surround ourselves with people who bring us down. These people are generally negative and may spend a lot of time either complaining about their own lives or complaining about other people. They might seek attention from those around them by creating drama. You might feel drained or tired after spending time with them. 

Sound familiar?

Now, think of people in your life who have a more positive attitude and outlook on the future. They see the possibilities that lay ahead and are supportive of the victories that their loved ones accomplish. If you don’t know anyone who fits this description, it’s time to make some new friends.

Would you rather spend your time laughing, talking, sharing, and experiencing each day in an uplifting way? If so, the only way to accomplish this is by surrounding yourself with people who share that same vision.

Sleep and Mental Health

Do you feel tired all the time? If so, you probably need to make sleep a bigger priority. 

Even though it’s seen as a badge of honor to operate on less sleep, I’m here to remind you that it’s okay to go to bed early, nap when you need to, and wake up after 8 AM. 

Just because there are some people out there who can operate on 5 or 6 hours of sleep doesn’t mean that your body is able to do the same thing. While it’s true that the average amount of sleep we need is 7-9 hours, some of us need as many as 10 hours each night.

Being sleep deprived is disruptive to both our mental and physical health and has been linked to issues ranging from a weakened immune system to anxiety and depression. This is because sleep allows our bodies to repair themselves and our brain to consolidate our memories and process information. 

If you’re having trouble falling asleep, staying asleep, or staying on a regular sleep schedule, experiment with creating a nighttime routine. This means coordinating a series of activities, tasks, or rituals that help cue your body to prepare for sleep. Here are a few ideas:

- Switch overhead lights to soft ambient lighting after sunset.
- Invest in a pair of blue-light-blocking glasses to help with eye strain if you enjoy using screens at nighttime.
- Start a simple skin-care routine.
- Prepare a special tea or snack to help you relax.
- Start reading before bedtime.
- Try a short yoga routine or some stretches to wind down.
- Redecorate and de-clutter your bedroom to make it more comfortable and calming.

What does your bedtime routine look like? Is there room for improvement?

Is the Future Hopeful?

A quick way to check in with your mental health is to ask yourself whether you’re feeling excited or hopeful about the future. If you’re not excited about the direction your day, week, month, or year is going in, it’s probably time to pay extra attention to your mental health.

So how do we help ease the feeling of hopelessness? Begin by playing devil’s advocate with yourself. 

When you’re feeling hopeless, you talk yourself out of trying new things because you feel there’s no point. Due to this lack of action, your hopelessness wins, and your negative thoughts become a self-fulfilling prophecy.

So, make the decision to doubt your hopelessness! Take a moment to consider that you could be wrong, and maybe even experiment with some optimism. 

If optimism seems hard right now, try doing something new. Let go of how you’ve been thinking and acting if they haven’t been working for you. If you’re complaining, avoiding, or participating in other actions that aren’t beneficial, try something new!

Can you think of any actions, thoughts, or patterns that you’re engaging in that are no longer serving you? Can you think of any changes you can make that might help you create a brighter outlook for yourself and your future?

How To Check In With Your Mental Health

When we have the goal of improving our mental wellness, the first step is learning how to check in with our feelings and mood patterns. 

Ready to try it out? Take a few minutes to think about these questions:

“How am I feeling?”

If you’re not feeling genuinely good, take a moment to think deeper and pinpoint what emotions you have been experiencing.

“How is my body feeling?”

Stress shows up in your physical body in addition to the mind. Are your shoulders tight? Is your jaw clenched? Are you having trouble breathing deeply? Is your heart racing? Are you feeling nauseous or queasy? These are all physical symptoms of mental stress.

“What’s taking up the most headspace right now?”

What’s on your mind? Is there a specific worry that keeps tapping you on the shoulder? Are you overwhelmed with an upcoming project, task, or decision that you have to make? Do you feel as though there’s a relationship in your life that’s somehow being jeopardized?

When we take the time to ask ourselves these questions, we become better adjusted to the idea of thinking through our thoughts instead of just letting them ruminate in our minds. Practicing regular check-ins will help you sort through your feelings and help ensure that you’re not taking out your anger, worry, or stress on those around you. Furthermore, by verbalizing your emotions with yourself, you begin to develop a broader vocabulary for describing your feelings, thus gaining better emotional literacy.

Are You Paying Attention to Your Posture?

You most likely have heard someone speak about the importance of good posture, but chances are that you haven’t really given this too much thought. Sure, you don’t want to end up permanently stooped over, or find yourself suffering from chronic back pain, but what does good posture mean beyond appearance? What does it mean for your body?

Good posture goes beyond looks. It helps you to stand, walk, sit, and lie in positions with the least amount of strain on the muscles and ligaments activated during movement. It also keeps your bones and joints in alignment, and it helps to support the ligaments holding your spine together to reduce the likelihood of injury. 

Poor posture, on the other hand, can lead to strain and cause your body to be out of alignment. Stress, obesity, pregnancy, weak muscles, tight muscles, bad working posture, and high-heeled shoes are all major contributors to poor posture. 

Luckily, over time many poor posture habits can be reversed by simply practicing good posture.

Follow these instructions to maintain the proper seated and standing positions:

Proper Sitting Position 
-Keep your feet flat on the floor or up on a footrest if they don't touch the ground
-Do not cross your legs. Your ankles should rest on the floor (or footrest) in front of your knees
-Sit forward enough in your chair so that there is a small gap between the backs of your knees and your chair.
-Your knees should not be positioned over your feet.
-Relax your shoulders and hold your forearms parallel to the ground.
-Avoid sitting in the same position for long periods of time.

Proper Standing Position
-Maintain the bulk of your weight on the balls of your feet.
-Keep your knees slightly bent. Do not lock them!
-Stand with your feet shoulder-width apart.
-Let your arms hang naturally at your sides.
-Tuck your stomach slightly in.
-Keep your head level so that your earlobes are in line with your shoulders.
-Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.

How to Hit the Ground Running

Have you ever passed by a runner and thought, “I’d like to try that, but it looks way too hard?” It’s true, running is not the easiest sport to get into in terms of getting comfortable with your breath and your gait, but it is one of the best whole-body exercises out there, and it’s highly accessible since all you need is a pair of shoes.

It’s true, running is not for everyone, but if you are someone curious about it, and you don’t know where to start, here is a step-by-step guide to getting you out there making strides:

Shoes
We might as well start with the shoes because a quality pair of shoes is the most important equipment to have. Your best bet is to visit a store that specializes in running as they can help you pick out a pair of shoes based on the shape of your foot and your gait. It is essential that you do get a pair of shoes that are going to serve you well. That old pair of walking shoes your aunt’s uncle’s sister gave you 10 years ago may not be the best bet when it comes to the support and cushioning you need for a run. 
 
Clothes
While running, specific clothes are going to be the best option. You can, of course, run in whatever makes you feel the most comfortable. If that is a pair of shorts your aunt’s uncle’s sister gave you, fine, as long as you feel like they are something you could move and sweat in comfortably.

To get started running, you may find that you end up spending more time walking than running, and this is okay! The idea is to work up to it.

First, start by choosing a place to run.

Maybe that’s at the gym on a treadmill or maybe outside in your neighborhood. If you do choose to run outside, try to find a spot paved with asphalt or a dirt trail over concrete, as it is much harder on your body. 

For your exercise, consider this plan to get you started:
-Begin with a brisk 10-minute walk to warm up.
-Move into a light jog for as long as you can (this is an easy pace - you should still be able to talk).
-Slow down and walk for a few minutes to let your body recover.
-Repeat that step, alternating jogging and walking for 10-20 minutes, depending on how you feel.
-Increase the amount you run by 10% each week while decreasing the amount you walk.

Work your way up to 30 minutes or more of continuous running about 3 times a week.

Get the Sleep You Need

Most of us know that a good night’s sleep is important, but many of us don’t actually make those eight to nine hours of sleep each night a priority. But if you have ever spent a restless night, you are well aware of how you are going to feel the next day - irritable, tired, and out of sorts.

For some, this is a regular occurrence, which can have many, more severe consequences, including:
-poor concentration and focus
-difficulty with memory
-impaired motor coordination
-high blood pressure
-weakened immunity
-weight gain
-accidents (caused by fatigue)

If you’ve experienced insomnia, whether temporary or chronic, you may be wondering what can be done for it outside of medicating. Luckily, there are some steps you can take that do not involve medications that can make you groggy, or that can even become habit-forming.

Here are some things to consider to achieve better sleep:

Diet
Avoid spicy, sugary, and greasy foods before bed that can cause heartburn and restlessness. This includes caffeine and alcohol as well.

Routine
Set a nighttime routine that you follow each night, and get up at the same time each morning. To work up to this, maybe start by cutting 15 minutes off of your typical bedtime until you reach a bedtime that will allow for a full eight to night hours. 

Exercise
Performing sleep-inducing exercises can help relieve stress and restlessness - two causes of insomnia. Yoga or any aerobic exercise is especially good for sleep.

Gadgets
The blue light that cell phones, computers, and tablets emit suppresses naturally occurring melatonin, the hormone responsible for regulating sleep. So limit gadget use in bed or close to your bedtime. 

Essential Oils
Lavender is a natural sedative and is great for promoting sleep. Mix 1 cup of water and 4-5 drops of essential oil in a spray bottle. Mist around your bedroom before going to sleep.

A warm drink before bed is yet another way to get the body and mind in a relaxed state. Try these soothing recipes before you hit the pillow:

Ingredients
-¼-1/2 banana, including the peel
-1 cup water 
-Optional: Dash of cinnamon

Instructions
-In a small pot, combine water and banana. Bring to a boil. Simmer 10-20 minutes
-Add cinnamon if desired
-Strain and enjoy

1 tbsp ashwaghanda powder

Do Self Mental Health Check-In Regularly

Our lives are full of distractions, so it can be difficult to find the time or headspace to check in with our mood. If you’re the type of person who struggles with holding themselves accountable, try one of these methods for integrating check-ins into your routine:

Set reminders throughout the day to quickly check in on a scale from 0 (‘not at all’) to 10 (‘extremely’) of how stressed, anxious, or down you’re feeling. 

Another option is to find a buddy to check in with. Whether it’s a longer conversation once a week or hopping on a quick call to share highs and lows from the day, partnering with someone (or a small group of people) will help hold you accountable. Plus, you’ve got a built-in support system!

Repeat this practice over a span of a few weeks to get a better gauge on how you’re coping with the stress in your life. It’s normal for some days to be worse than others, but if your scores are remaining high over the course of a week or two, it’s definitely time to make your mental health a higher priority.

Don't Let Stress Get the Best of You

Incredibly, 75 to 90 percent of all doctor's office visits are related to conditions that are the result of stress. Unchecked stress can wreak havoc on the body, and in chronic cases, it can lead to heart disease, diabetes, weight gain, mental disorders, digestive disorders, and even cancer. This is possible because chronic stress changes our hormones, which can cause an increase in inflammation, which is the root of many medical problems.

We can’t always control the amount of stress that enters into our lives, but we can change how it is we react to them. The human body is designed to respond to stress, but it is how we handle it that causes the problem.

With practice, we can learn how to release some of our stress through many productive measures.

Here’s are some ways:
 
Exercise and Yoga
Exercise is one of the best stress-relieving activities because it releases endorphins, the chemical in the brain that acts as the body’s natural pain-killer. Exercise also helps to improve sleep, which in turn helps to relieve stress. We have simple and effective programs that offer you exercise coaching, support, and accountability. Talk to one of our team members to learn more.

Meditation
Meditation is proven to decrease stress, worry, and anxiety through a mindful practice of centered relaxation and breathing (breathing exercises below). If you aren’t sure which meditation plan is right for you, we can help, take our quick assessment to find out.

Nutrient-Dense Diet
A diet rich in essential vitamins, minerals, healthy fats, electrolytes, amino acids, and antioxidants works to help your brain handle stress, which has the same effect on the entire body.

Time in Nature 
Spending time outside in nature has a calming effect on the mind and body, and it helps to create a sense of wellbeing.

Breathing exercises have long been used for stress relief. Whether you are in the car, in a tense situation, or seated in a relaxed position in a quiet space, breathing exercises have an immediate effect.

Give these exercises a try:
 
Pursed Lip Breathing
Take a breath for about 2 counts. Then pucker your lips and exhale for 4 counts. Do this for a few rounds.

Diaphragmatic Breathing
Put one hand on your chest and the other on your belly. As you breathe in deeply for about 2 seconds, your belly should stick out a bit. Feel the air expanding your stomach and then breathe out slowly through the lips.

Yoga Breathing
Place your right thumb over your right nostril as you breathe in through the left nostril. Then take your right ring finger and place it over your left nostril as you exhale from the right one. Then switch sides.

4-7-8
Inhale for a count of 4. Hold the breath in for 7 counts, then release it in 8 counts. Repeat this at least three times.

Breath Counting
Take a few deep breaths, then settle into a pattern of “normal” breathing. When you exhale, count “one.” The next time, count “two.” Do this until you have exhaled (and counted to) five, then start the pattern over.

Save a Bag and Still Save Your Produce

Plastic bags are made with non-renewable resources. They do not break down in landfills, they are difficult to recycle, and they are causing the deaths of birds, sea life, and other animals on a catastrophic level. Yet, the sad truth is that they are often only one-time use products that we discard as soon as they serve our purpose. 

In fact, nearly 60,000 plastic bags are being consumed in the United States every 5 seconds. That is a staggering statistic, and even though many stores have done away with offering plastic bags for groceries, we are still filling our reusable canvas bags with fruits and produce wrapped in plastic produce bags. 

That doesn’t make much sense considering the bad reputation plastic has received over the last decade or so. Most items found in the produce section can easily be put in your cart without the bag, but very seldom do we forgo the bag. This is because if we were to, we would end up with wilted vegetables in the refrigerator just a few days later.

Well, not necessarily. There are several newer companies out there selling reusable bags for produce, but you can also store fruits and veggies without the need for bags if you know how to best store them. 

Here are some bag-free storage tips for some commonly purchased fruits and vegetables:
 
Beets
Leaving any top on root vegetables will draw moisture from the root, causing them to become lose flavor and firmness, so be sure to cut off the tops before washing them and storing them in an open container with a wet towel over the top.

Carrots
Cutting the tops off keeps them fresher longer. Place them in a closed container wrapped in a damp towel.

Cucumber
Wrap in a moist towel in the fridge.

Greens
Keep in an airtight container covered with a damp cloth. 

Spinach
Store loose in an open container in the crisper. Keep cool as soon as possible. 

Strawberries
Store in a paper bag in the fridge for up to a week. 

Citrus
Store in a cool place, but not in an airtight container.

Alternatives to Chemical Laden Cleaners

Indoor air pollution ranks among the top environmental dangers, and the majority of that pollution comes from the cleaners that we use on a regular basis. Often we don’t even think to relate symptoms we have to the product we use! Yet, some of the immediate effects might be headaches, nausea, irritation to the nose or eyes, and dizziness. 

It’s kind of hard to believe that one of the top pollutants is caused by something that could be eliminated entirely. The problem is, then how would we keep our homes clean?

The good news: there are options.

Chemical-laden cleaning products aren’t the only means for keeping your home nice and clean. Homemade, non-toxic cleaning products are easy to use, fun to make, and are definitely better for us and the environment.

Here are natural products you can start replacing those chemical products with now:

Baking Soda
Baking soda is great for deodorizing, shining, and cutting through grease and grime. 

Castile Soap
Castile soap is made from plant oils and is used to clean surfaces and dishes.

Hydrogen Peroxide Hydrogen Peroxide is great for cleaning the bathrooms.

Vinegar
Vinegar is a powerhouse cleaner that effectively eliminates soap scum, grease, and grime. 
 
Lemon Juice
Natural lemon juice is great for cleaning mildew and mold, as well as for shining hard surfaces.
 
Olive Oil
Olive oil is good for both cleaning and polishing.

Try this recipe for a safe and effective all-purpose cleaner (except for wood):

-¾ cup water
-¼ cup rubbing alcohol
-5 to 10 drops of peppermint or lemon oil
-1 squirt of natural dish soap

Pour all ingredients into a 16-ounce spray bottle. Shake well before spraying onto a surface, and then wipe clean with a towel.

Elimination Diet

Do you think you may have a food allergy but you aren’t sure? Maybe you are experiencing fatigue, skin flare-ups, mood swings, asthma, arthritis, or nutrient deficiencies, but you are reluctant to medicate.

An elimination diet is a short-term eating plan that is a great starting point for pinpointing what food, if any, may be causing your symptoms.

Most elimination diets cut out all common allergens, including:
-gluten
-dairy
-soy
-refined/added sugar
-peanuts
-corn
-alcohol
-eggs, in some cases
-packaged, processed or fast foods
 
So how do you go about starting an elimination diet?

Follow these steps:
-Stop eating all of the common allergens from the food list for at least three weeks.
-Be sure to read food labels carefully to make sure you’re really avoiding even trace amounts of these foods. 
-Keep a food journal during this time to record how you’re feeling on a daily basis. 
-At the three week mark, start to reintroduce one food group at a time. Eat the food daily for 1–2 weeks and record your symptoms, taking note of any changes in symptoms between the elimination and reintroduction phases.
-If symptoms return, you can confirm that this food is a trigger by eliminating it once again.  
-The goal is to see if the symptoms clear up when the food is removed a second time. 
 
This process can be somewhat lengthy, but it is a good way to pinpoint and remove foods that cause negative symptoms.

Try this incredible, simple meal that is a great, elimination diet approved recipe:

Ingredients
-1 cup brown rice, rinsed well
-2 cups low sodium chicken broth or vegetable broth
-1 15oz. can kidney beans, rinsed
-1 tsp cumin, plus more to sprinkle on top
-1 tsp salt
-2 avocados, sliced
-2 green onions, chopped

Instructions
-Bring 2 cups of chicken broth to a boil
-Add 1 cup rice. Return to boil, then lower heat and cover. Simmer for 30-40 minutes or until all the water has been absorbed
-Stir to fluff. Remove from heat and allow to stand for five minutes
-While the rice is still warm, mix in the kidney beans, salt, and cumin.
-Place some of the avocado slices and chopped green onions on top, and sprinkle with an additional dash of cumin.
-Enjoy!

Yoga: What to Know Before You Go

Walking into your first yoga class can be an intimidating prospect. You might feel like an outsider entering into a club, but yoga is for anyone interested. When you are considering your first class, just know that chances are you are not the only first-timer, and everyone in the class you are attending was at one time experiencing their first class as well. 

Yoga is a very old practice and there are definitely some guidelines and expectations of those practicing. Knowing a few things before you attend a class is helpful, and it may even soothe some of that anxiety.

Here are some things to know before you go:

You Don’t Need to be Flexible
You heard that right. Many people stay away from trying yoga because they feel that they are not flexible enough. But that is exactly why you should give yoga a try. You learn in the class how to stretch your body in ways that are safe and effective. 

Sanskrit
In most yoga practices, it is tradition to use Sanskrit, the universal language of yoga, to identify each pose. But fret not, you do not need to know Sanskrit to practice yoga. Instructors will most often call out both the Sanskrit and English names for each pose. 

No Eating Before Class
You will not be asked when you had your last meal when you attend a class, but it is advised that you do not eat prior to class because a full stomach does not mix well with physical activity. The general rule is nothing too substantial for 60-90 minutes before practice. 

No Shoes or Socks 
Of course, you are fine to wear your shoes to yoga, but most studios will have cubbies, lockers, or a designated spot for leaving your shoes and socks before entering into the yoga studio. 

Mats/Towels 
Most studios usually have mats and towels to rent or use, however, in this time of caution, you should strongly take your own mat and towels to the class. 

Fitted Clothes
You want to wear something fitted that has the ability to stretch as you move through your practice. There is no standard outfit, but you do not want to wear something that is too loose that will end up slipping up as you move through your poses. 

Bring Water
Always bring a water bottle that has a lid that can close tightly. Most yoga studios will allow yogis to bring their closed beverages into the class to hydrate throughout the practice.

All Classes Are Different
There are many different styles of yoga. Some classes hold poses while others practice more continuous flow movements, and some instructors offer more fast-paced classes, while others are slower and more meditative. Some classes are even heated, so be sure to ask questions before deciding on what class is best for you. Many studios offer an introductory class, which is a great way to learn some basic postures. 

One very common pose that you’ve maybe even heard of is Downward Facing Dog. It is used in most yoga practices, so it is a good one to know.

Maybe give this one a try before class! Downward Dog stretches and strengthens the entire body. 
 
How to do it:
-Come onto all fours with your wrists under your shoulders and knees under your hips. 
-Tuck under your toes and lift your hips up off the floor as you draw them up at back towards your heels.
-Keep your knees slightly bent if your hamstrings are tight, otherwise try and straighten out your legs while keeping your hips back and heels reaching towards your mat. 
-Walk your hands forward to give yourself more length if you need to.
-Press firmly through your palms and rotate the inner elbows towards each other. 
-Hollow out the abdominals and keep engaging your legs to keep the torso moving back towards the thighs. 
-Hold for 5-8 breaths before dropping back to hands and knees to rest.

Daily Detox Made Simple

The word detox might inspire images of someone starving on just lemon water and cayenne, or maybe you think of that friend that did a juice cleanse and had a migraine for three days. Detox doesn’t have to be that extreme! It can simply mean that you focus your efforts on changing some of your routines to help create a more balanced mind and body.

Due to environmental exposure, our bodies can become overwhelmed by toxins that enter into your body via water, air, food, pharmaceuticals, or other drugs.

Cleansing the body does not have to be as extreme or restrictive as some diets you’ve maybe heard of, or even tried yourself. In fact, simple changes, such as considering changes in the areas below are great ways to start the detoxification process:

Water
Start each day with a glass of spring or filtered water and the juice of one lemon to help flush toxins and alkalize the body. Be sure to also continue drinking water throughout the day.

Vegetable Juice
Drink a freshly made vegetable juice daily that includes hearty greens such as celery, kale and spinach. They help to cleanse the cells of toxins.

Oils
Eliminate toxic oils from your diet such as vegetable, peanut, and canola. Instead, use oils high in omega-3s, -6s, and -9s, such as extra-virgin olive oil, coconut oil, hemp oil, or avocado oil.

Tea 
Teas such as dandelion, milk thistle, and nettles are great for detoxification. 

Raw Fruits and Vegetables
Fruit and vegetables contain enzymes that improve nutrient absorption and aid digestion.

Sugar
Avoid white sugars and any other artificial sweeteners, as they can toxify the body. Instead, opt for natural sweeteners such as stevia, honey, coconut sugar, date sugar, molasses, or maple syrup and use them in the smallest amounts possible.

White Flour
Consuming white flour overworks the digestive system and can cause digestive disorders. Substitute with other flours such as spelt flour, kamut flour, quinoa flour, coconut flour, nut flour, or brown rice flour

Kick-off your morning with this Morning Detox Smoothie:
 
Ingredients
-2 cups packed kale leaves, destemmed
-1/2 cup frozen mango
-1/2 cup pineapple
-1/2 cup frozen raspberries -1/4 cup packed cilantro leaves
-2 cups coconut water
-juice of one lemon

Instructions
Place ingredients in a high-speed blender and blend until smooth. Enjoy.

The Health Benefits of Drinking Tea

Tea is one of the most widely consumed beverages in the world, and it’s no surprise people have been drinking tea for centuries for the pleasure, routine, taste, and for the many health benefits.

Also, tea has a high concentration of antioxidants, which may contribute to the prevention of cancer, osteoporosis, and cardiovascular diseases.

Here are some of the characteristics and healing properties of the major tea families:

Black Tea
This tea is more oxidized than other teas, which gives it a darker color, and a stronger flavor profile.
Health Benefits of Black Tea:
-aids the digestive system
-anti-inflammatory effects on the body
-protects the skin
-burns calories

Green Tea
This tea has not been processed as much as other forms, and so it has a gentler color and flavor profile.

Health Benefits of Green Tea:
-protects against cancer
-maintains heart health
-increases fat burning

Oolong Tea
This tea is made by a process of withering the leaves and drying them in the sun. This creates a light-colored tea with a mild flavor profile.
Health Benefits of Oolong Tea:
-manages diabetes
-protects your teeth

White Tea
This tea is not oxidized or rolled, and this creates a mild flavor profile.
Health Benefits of White Tea:
-supports mental health
-fights bacteria

Herbal Tea
This tea is comprised of the dried properties of petals, leaves, seeds, roots, stems, and petals of a multitude of plants and flowers.

Health Benefits of Herbal Tea:
-aids in digestion
-relieves anxiety and stress
-helps with sleep
-provides anti-inflammatory properties

With all of the benefits of drinking tea, choosing a tea for your specific needs is a great way to discover what is out there, because with over 1500 varieties, finding one that fits your ideal flavor profile can be a little overwhelming.

Here are a few common symptoms that many of us experience, and a tea blend that can help:

Stress Blend
-chamomile
-lavender
-passionflower

Fatigue Blend
-mint
-nettles
-ginseng
-licorice root

Exhaustion Blend
-chamomile
-nettles
-licorice root
-lavender
-ashwagandha root
-clove

How to Drink Your Tea
-Bring a kettle of water to a boil
-Add 2-3 tablespoons of tea to an infuser or tea bag and add to your water
-Cover and steep for 5-7 minutes
-Uncover and remove the bag or infuser.
-Enjoy your tea!

Finding the Beauty of Gratitude

When many of us think of gratitude, we associate it with the act of simply saying “thank you” to someone for an act of kindness. However, gratitude is more than just a reaction or the feeling associated with feeling thankful for something. Instead, it is a positive emotion, and a deeper appreciation of someone or something. This deeper relationship with gratitude, of course, has a longer-lasting effect.

Gratitude is a state of mind that we create when we affirm good in our lives that comes from outside of ourselves or from relishing in small pleasures. We all have those precious blessings in our lives that we are grateful for, but gratitude does not necessarily have to come from our own circumstances. 

Practicing gratitude means developing an awareness that allows you to be grateful for things like good health, a delicious meal, a child’s smile, the air that you breathe. It is a deeper appreciation of life in all its moments. This includes negative experiences as well because by practicing gratitude, you become aware and grateful that there is always something to be learned. You choose what to be grateful for and when.

The benefits of practicing gratitude are plentiful. Here are some of them:

Wellbeing
Expressing your gratitude can improve your overall sense of wellbeing.

Relationships
Gratitude strengthens interpersonal relationships. 

Optimism
A focus on gratitude can increase optimism by shifting your energy to more positive emotions.

Happiness
The pursuit of happiness is subjective, but the satisfaction that comes from practicing gratitude has a lasting positive effect. Therefore, the more we practice gratitude, the more positive we feel, thus the happier we are with our lives.

So. how do you enter into this state of mind?

Starting a gratitude journal is a wonderful way to get in touch with what makes you feel grateful. 
To do this, get yourself a journal that is only going to be used for your gratitude journal. This is important because you want this journal to be filled with positive, happy experiences and emotions. It is good to be able to express all of your emotions, so maybe have a secondary journal for all other expressions.
The purpose of the journal is to reflect on your day or week to pull out at least five things you feel grateful for. 

Before you begin your journaling, make sure you feel sincere about what you are about to write about, and try to focus your energies on both people and intangibles. 
Besides highlighting the wonderful things you can be grateful for, this practice has been proven to increase sleep quality, decrease symptoms of sickness, and increase happiness and joy.
Enjoy the journey!