Why You Should be Pampering Yourself

It cannot be denied that everyday life has some accompanying stresses. Often we carry those stresses to bed and carry them along through the next day as we collect new stresses. With this in mind, it is essential that we take some time for ourselves to sit quietly with our thoughts, to pamper ourselves, or just to relax once in a while.

For many of us, this sounds like a great idea, but it’s hard to put into action. We either can’t seem to find the time to take for ourselves, or a day at the spa sounds great but is not within our financial reach. Regardless, it is important to find the time because prolonged stress can lead to:

-headaches
-fatigue
-insomnia
-restlessness
-inflammation
-depression
-weakened immunity
-irritability

There are many ways to reduce your stress, including eating healthy, exercising, practicing meditation, and finding quiet moments to yourself. One great way is to carve out the time by creating a spa day for yourself at home. And guess what, it doesn’t cost much!

Here are some steps to help you create a relaxing, rejuvenating self-care experience:

Lemon Water
Make yourself a pitcher of lemon water with fresh mint to treat your senses.

Music
Put on your favorite tunes. This might be something calm and relaxing, or it might be that album from high school that you secretly love.

Candles
Candles! Why not? Light a few in your bathroom for your bath. The light of candles is naturally calming.

Foot Soak
A calming foot soak is great before that mani/pedi. And it is as easy as pouring warm water into a bowl with Epsom salt, olive oil, and your favorite sensual oil.

Mani/Pedi
Pamper yourself with a fresh coat of polish on your fingers and toes! Plan ahead and buy yourself a new color.

Mask
Create a natural DIY mask to smooth and soften your skin. Here are some wonderful recipes to try: Link some mask recipes here

Hair Mask
Olive oil is a great hair treatment. Apply it and simply massage it into your scalp and all the way down to the ends of your hair. Leave on for at least 15 minutes, shampoo out, and enjoy your soft, lustrous locks.

Bath Bomb
Elevate your bath with a soothing bath bomb - a dry mixture made to dissolve in water and release essential oils, scents, flowers, or bubbles into the bath. A wonderful DIY recipe follows.

At the end of the day, it is nice to have something relaxing to look forward to. It may not come until after help with homework, dinner, and laundry, but when you can, jazz up your next bath with this DIY bath bomb recipe: 

Ingredients
-1 cup baking soda
-½ cup citric acid
-½ cup of sea or Epsom salt 
-¾ cup cornstarch
-2 tablespoons of oil (olive, coconut, almond)
-2 teaspoons of witch hazel
-1 teaspoon of vanilla extract
-30-40 drops of your favorite essential oil

Instructions
-Combine dry ingredients in a large bowl and mix until combined.
-In a separate bowl, combine the oil, witch hazel and vanilla extract and stir well. Add essential oils if using.
-Add the liquid ingredients to the dry ingredients a few drops at a time. Mix well with hands.
-The mixture should hold together when squeezed without crumbling. You may need to add slightly more witch hazel if it hasn’t achieved this consistency yet.
-Quickly push the mixture into molds or greased muffin tins. Press in firmly and leave at least 24 hours, or until hardened.
-When dry, remove from molds and store in an airtight container. Use within 2 weeks.

Is it Normal to Feel Anxiety?

Anxiety is a perfectly normal response to stressors, like being caught in up a dangerous situation, taking a test, or having to make an important decision, but when anxiety becomes a constant response or a response to inappropriate situations, it becomes problematic.

Anxiety affects many people throughout their lives. For some, it is merely situational, but for others, anxiety is constant and can lead to disorders. These include generalized anxiety disorder, panic disorder, obsessive-compulsive disorder, and social anxiety disorder.

Some causes of anxiety include:
-stress
-trauma
-thyroid disorders
-dysfunctional serotonin
-excessive alcohol consumption
-caffeine and sugar intake
-hormonal imbalance

Physical and psychological symptoms of anxiety include:
-muscle tension
-chest tightness
-heart palpitations
-high blood pressure
-insomnia
-digestive problems
-panic attacks
-irritability
-difficulty concentrating
-restlessness
-sweating
-anxiousness
-inability to socialize

Psychotropic drugs and cognitive behavioral therapy are the conventional methods for anxiety treatment, and with an estimated one-third of the population suffering from anxiety, it is no doubt that the number of medications is equally high.

However, there are many natural remedies for anxiety out there that have been proven effective without the adverse side effects. These include several changes to diet and lifestyle.

Here are some natural, proactive lifestyle changes that can help to reduce the symptoms of anxiety:

Avoid Sugary and Processed Foods
Consuming foods with a high glycemic index, like processed and fast foods, can contribute to anxiety and depression. Additionally, sugar and refined carbohydrates can cause blood sugar levels to fluctuate wildly, increasing anxiety, nervousness and fatigue. 
 
Alcohol and Caffeine
Alcohol and caffeine can both enhance anxiety symptoms by causing tension, moodiness, and the jitters. Reduce anxiety by avoiding alcohol completely, or by limiting your intake to 1–3 drinks per week, with no more than two at a time. Limit coffee or black tea to no more than one cup per day.
 
Ashwagandha
Ashwagandha, a powerful herb, is often used as a natural remedy for anxiety, as it helps to stabilize the body’s response to stress. Ashwagandha improves focus, reduces fatigue, and helps to fight anxiety without the attending side effects of anti-anxiety medications. 
 
Kava Root
Kava root is used to treat anxiety by stimulating dopamine receptors in the brain, which induces euphoria and a sense of wellbeing. It is a great alternative to anti-anxiety medications because it is non-addictive and non-hypnotic but still increases positive mood and relaxation. Kava should be taken under the guidance of a health care provider, as it has been known to interact with certain medications. 
 
Magnesium 
Because magnesium is a common deficiency in adults, you should consider supplementing as it is great for relaxing muscles and the nervous system.
 
Lavender Oil
Lavender is a natural sedative, and it helps reduce anxiety by allowing the body to relax. 
 
Physical Activity
Physical activity helps to reduce stress, improve sleep, reduce inflammation, increase energy, and boost confidence. It takes around half an hour of sustained exercise to see the effects on anxiety levels.

What's the Deal with Caffeine?

Caffeine is surprisingly one of the world’s most popular mood-altering drugs. Whether it be consumed via coffee, tea, soda, chocolate, or even in some medicines, caffeine is a highly sought after stimulant.

In fact, billions of people worldwide drink coffee, soda, or some other form of caffeine every day.

Luckily for the masses, caffeine is considered safe for consumption and even has many touted health benefits, but this only applies to consumption in moderation. And while there are standards for moderation, caffeine interacts differently with each person’s physiology, so what is moderate for one person may be excessive for another.

However, most people have no idea if they are consuming too much because they never take a break from their beloved caffeine to feel the effects, but if you are experiencing any of the following, you may want to consider taking a break to see how your body will respond:

-insomnia
-high blood pressure
-anxiety
-indigestion
-low fertility

Cutting or reducing your caffeine intake could have the following positive effects:

-better sleep
-better mood
-healthier teeth
-reduced anxiety
-better digestion

Of course, as with any stimulant, cutting back or quitting is often accompanied by an uneasy period as your body goes through withdrawal. You may find yourself feeling fatigued, irritable, depressed, and unfortunately, this is typically topped off with a headache. Thankfully, this is temporary, and there are many alternative ways to give you the boost you are missing from your beloved caffeine.

Water should always be the number one drink to replace any beverage you remove from your diet. The added hydration will help you with your withdrawal symptoms, and being hydrated will give you a natural boost of energy anyway!

Here are some other ways to keep your energy up as you cut back or remove caffeine from your diet:

Ginkgo Biloba
Ginkgo is an herbal extract from the nut of the Ginkgo tree. It has been used for centuries in Chinese medicine to increase blood flow to the brain and body. Consumed as a tea, a tincture, or in capsule form, Ginkgo has been known to increase focus, wellbeing, and energy.

Ginseng
Ginseng is an extract derived from the ginseng root. Consumed as a tea, a tincture, or in capsule form, ginseng increases blood flow and has a stimulating effect, much like coffee. 

Vitamin B12
Vitamin B12 is a great supplement for jump-starting your day. B12 is known to enhance energy and mental clarity. Taken as a pill or a tincture, B12 is best absorbed under the tongue.

Teeccino and Cafix
These natural caffeine substitutes are made from grains, figs, chicory, and beetroot designed to mimic the flavor of coffee, but without the caffeine.

Stretch 
A good stretch in the morning boosts oxygen metabolism in the blood, which sends oxygen to the muscles and brain to increase alertness and focus. 

Apple
Consider starting your day with an apple, or having one as a snack when you start to feel yourself lag. The fructose in an apple boosts metabolism into energy production.

Sparkling Water
For soda drinkers, a can of cold sparkling water can wake up the senses by mimicking the experience of drinking a soda, but without the added sugar and caffeine.

As with any major change, it is important to stay open to the fact that this is a transitory time, and it is going to take a moment for your body to adjust.

Meal Planning Made Easy

Meal planning is a great way to ensure that you eat healthily, and get this: it doesn’t have to be hard! That’s right, despite how overwhelmed many of us become when we think of planning meals for an entire week, meal planning can save you time and money. 

Without being prepared, it is easy to end up eating something on the go, like pastries, fast food, or prepared meals. The problem with this is that often grab-and-go options are not the most healthy, and we end up spending a lot of extra money that could be saved by being better prepared.

The trick to successful meal planning is, of course, all in the preparation. Follow these steps to get started:

Pick a Day
When meal prepping, you want to start by choosing a day that works best for you where you will have a good couple hours to plan, prep, and prepare your food. Sunday is often a good day for this because it gets you ready for the week with a fresh menu.

Prepare
Next, you will want to get prepped by getting your food containers ready for each day and clearing out space in the refrigerator for your week of meals.

Create a Plan/Shop
Meal planning is about prepping food in bulk to eat throughout the week, so you will want to choose foods with lasting power, so no light greens or foods that are likely to lose their integrity after a few days. You are preparing meals for 5 days, so think balanced. You want a protein, a healthy starch and fat, and a bunch of veggies. 

Get to Work
Time to get going! Because you are prepared, prep should be easy.

Here are some great ideas for your meal planning:

Breakfast - Overnight Oats
-Fill 5 jars each with ½ rolled oats 
-1 tablespoon chia seeds or powdered flax seeds
-1 tablespoon protein powder
-Enough almond milk to cover your mixture
*Optional - 2 tablespoons of pumpkin puree, cinnamon, and coconut flakes.

Lunch - Turkey Taco Bowl
-Sautéd 2 lbs of organic ground turkey 
-1 packet of low sodium taco seasoning (or make your own)
-Roasted peppers and onions 
-Rinsed black beans
-Salsa of your choice

Add in each ¼ cup black beans, ½ cup prepared ground turkey, salsa, roasted peppers and onions to each of your five containers 

Dinner - Marinated Chicken Breasts
-Mix together 1 tablespoon Dijon, ¼ cup balsamic, ¼ cup olive oil, chopped fresh rosemary, garlic and a hint of sea salt into a bowl. 
-Place 5 chicken breasts in a glass container and coat with the marinade. 
-Marinate chicken for 1 hour. 
-Bake for 1 hour at 375 degrees.

Prepare sides, such as sweet potatoes, roasted carrots, or mashed potatoes to include with your meal.

Snacks - Smoothie
-½ banana
-½ cup blueberries
-1 cup chopped kale
-1 teaspoon each of flaxseed, hemp seed, and chia seeds. 

Put each smoothie combo in a separate freezer bag or container and freeze until you are ready to enjoy.

Simply add water, coconut water, or your favorite milk - blend and enjoy!

How Bad Can Sugar Be?

Were you aware that the average American consumes about 152 pounds of sugar a year! That breaks down to roughly 22 teaspoons a day for each person in America.

High sugar intake has been directly related to obesity, type 2 diabetes, dementia, depression, ADHD, acne, heart disease, infertility, and impotence. 

The sad truth is that sugar addiction is not an emotional disorder - sugar cravings are a biological disorder, fueled by the body’s hormones and neurotransmitters. This often leads to uncontrolled eating, which in turn gives cause to the reason why nearly 70 percent of Americans are considered overweight.

Aside from the toll sugar takes on your health, here are some other ways sugar affects you negatively:

Motivation
Sugar affects motivation by reducing dopamine, the motivation neurochemical in your brain.

Brain Fog
Sugar causes brain fog by spiking the hormone insulin, which gives you the rush after you eat sugar. The spike, then, leads to a crash as your insulin plummets.

Insatiability
Consuming sugar only provides temporary satisfaction, which can lead to overeating as we try to satiate by eating more.

Teeth Health
High sugar consumption causes tooth decay.

Now that you have read some of the scary truths about sugar consumption, the best way to see for yourself the effect sugar is having on your body and mind is to try cutting it out for at least 10 days. 

Before you start a detox, it is a good idea to have a plan in place, because the cravings will be shockingly strong for the first few days. Here are some steps to follow to help get you ready:

Get in the Right Mindset
Prepare yourself by making the decision to clear your body of sugar. This is important because you won’t have success if you don’t set your mind to it.

Eat a Healthy Diet
Focus on eating healthy carbs, proteins, and fats. Eating healthily will help you feel better as your body starts its detox.

Build New Routines
It is hard to stop any addictive behavior cold turkey, so to soften the withdraw it is best to approach for your detox by gearing up with small changes to your routine, such as cutting cream and sugar from your morning coffee or cutting down on any beverages with sugar throughout the day.

Throw Out the Sugar
Get rid of all the candies and sweets you have in your pantry. And be sure to read those ingredient lists!

Benefits of Drinking Water

With nearly 60% of the body being made of water, it is shocking that water takes the back seat to carbonated soda as the most popular beverage in the United States.

It’s a scary statistic not only because the dangers of drinking sugary drinks on the body, but also because the body requires ample amounts of water to help balance all of the body’s fluids, digest food, transport nutrients from food to the rest of the body, and to regulate the body’s temperature.

So basically, water is your body’s superpower. 

Here are some of the other benefits of keeping your body adequately hydrated:

Flushes Toxins
Drinking enough water allows the body to release toxins through sweat and urination.
 
Maintains Regularity
Water is necessary for the digestion of food and to prevent constipation.
 
Promotes Weight Loss
Choosing water over a soda saves on the calories since water has zero! It also works to remove the by-products of fat, reduces hunger, and reduces eating intake when you start each meal by drinking a full glass of water.
 
Increases Energy
Your brain is over 70% water! Drinking water helps you with focus, concentration, and energy.
 
Improves Complexion 
Water is the number one anti-aging treatment there is. It moisturizes your skin and keeps it soft and smooth. If that wasn’t enough, it also decreases wrinkles! 

So how much water should you be drinking? The answer varies. Some suggest at least 8 (8 oz) glasses a day, and some suggest that the best way to determine how much is to take your body weight, divide it in half and drink half your weight in ounces. It’s a little different for everyone, but one way to increase your intake is to choose water over other beverage options.

Here are some ways to make sure you are adding more water to your daily routine:

Add Flavor
Adding lemon, lime, mint, fresh berries, or cucumber slices to water is a good way to switch it up so that you can be sure to get the ounces in!

Bathroom Break
Make a game of it, and have a glass of water whenever you take a bathroom break.

Drink Before You Eat
Having a glass of water between every meal helps with hydration, and can help to curb your appetite.

Use an App
Use a water tracking app to keep track of how many glasses your drink.

Eat Water-Rich Foods
Add water-packed foods to your diets, such as cucumber, celery, watermelon, and zucchini.

Natural Skincare

Did you know that most skincare products on the market are loaded with ingredients that are actually toxic to your skin and body?

It’s true. Artificial ingredients and chemicals are used to have a positive effect on the skin. However those positive effects are often temporary, yet the negative effects last long term because the toxic ingredients are absorbed by the skin and build up within the body. 

Thankfully, there are many natural and inexpensive options out there, and most of them can be found in your pantry!

Below, are some skincare alternatives for healthy, beautiful skin. Just pick your skin type, and try adding these natural products to your beauty routine.

Oily Skin
Exfoliating- Equal parts sea salt and oil to create a natural scrub to brighten the skin. Gently apply in a circular motion, rinse with warm water, and pat dry.
Cleansing - Equal parts castor oil and olive oil. Massage in and wipe off with a warm cloth.
Toning - A tablespoon of apple cider vinegar in a cup of water kept cool in the refrigerator to splash on the face.
Moisturizing - May not be necessary for oily skin. But if needed, a thin coat of coconut oil will work great.

Normal/Combination Skin
Exfoliating - Equal parts sugar (white or brown) and olive oil. Gently apply in a circular motion, rinse with warm water and pat dry.
Cleansing -  A mix of 1/4 castor oil and ¾ oil (olive or almond). Massage in and wipe off with a warm cloth.
Toning - A tablespoon of apple cider vinegar in a cup of water kept cool in the refrigerator to splash on the face.
Moisturizing - If needed, a thin coat of coconut oil will work great.

Dry Skin
Exfoliating - Often not necessary for this skin type, but lightly rubbing a dry washcloth in circular motions can work if needed. 
Cleansing -  A mix of a teaspoon of castor oil in 1/4 cup of another oil like olive or almond). Massage in and wipe off with warm cloth.
Toning - A tablespoon of apple cider vinegar in a cup of water kept cool in the refrigerator to splash on the face.
Moisturizing - Plain, organic shea butter massaged into the face and neck.

Try this simple banana mask for glowing, soft, and toned skin:

-Mash up one ripe banana into a smooth paste
-Apply it to your face and neck. 
-Let it sit for 10 to 20 minutes
-Rinse it off with cold water. 

You can also add a little plain yogurt or honey to this one for more acne-prone skin.

A Natural Approach to Allergy Relief

Allergies are caused by the immune system reacting to a foreign substance known as an allergen. An allergy can be a response to something you eat, inhale into your lungs, inject into your body, or touch, and the reaction can cause coughing, sneezing, itchy eyes, runny nose, and a scratchy throat. In more severe cases, it can also cause rashes, hives, low blood pressure, breathing trouble, asthma attacks, and even death.

There is a long list of allergy symptoms, but here is a list of some of the more common reactions:

-runny/stuffy nose
-sneezing
-wheezing/shortness of breath
-cough 
-rash/hives
-fatigue
-headache
-nausea/vomiting
-watery/itchy eyes
-itchy throat

Many people wind up treating routine allergy symptoms with over-the-counter medications, or prescriptions, but the problem with that is that you end up treating just the symptoms and not the cause.

If you suspect you may have an allergy, specifically to food, one of the best ways to pinpoint the cause of your allergy is by doing an elimination diet. This is done by eliminating the foods that are commonly associated with allergies for three weeks. After the three weeks, you slowly introduce each item back into your diet one at a time, giving a few days for each food you reintroduce. If your allergy abates and then comes back when you eat a certain food, isolate just that food and repeat the diet a second time.

Here is a list of foods most commonly associated with allergies:

-gluten
-dairy
-soy
-refined/added sugar
-peanuts
-corn
-alcohol
-eggs, in some cases
-packaged, processed or fast foods

In some instances, a more immediate need for relief exists, and for that, there are many essential oils that are great for soothing symptoms.

Here are a few of them:

Peppermint Oil - Has anti-inflammatory properties and can help to quickly clear blocked sinuses and ease nasal congestion caused by allergies.

Lavender Oil - Works as a natural antihistamine and will help to reduce inflammatory allergic reactions in your body. 

Chamomile Oil - is a soothing herb that is known for its relaxing properties. If you have itchy, red skin rashes or hives caused by allergies, use chamomile oil for fast relief.

Tea Tree Oil - Can help to remedy allergic skin reactions by reducing inflammation and preventing infections. The antibacterial properties of tea tree oil can also be useful in destroying mold, fungi, and bacteria particles in the air, thus reducing symptoms of allergies at home.

Lemon Oil - Is used to treat respiratory problems associated with allergic reactions. Lemon is a natural antioxidant agent that can help cleanse toxins and reduce the body’s response to allergens.

Oils can be used with a diffuser, by being diluted with water and used as a room spray, or mixed with a carrier oil such as coconut oil, and then massaged into the skin.

The Benefits of a Mindful Practice

Many of us work hard to eat right and exercise our bodies, but often the mind gets overlooked when it comes to our health. 

Meditation often considered an exercise for the brain, is a great way to focus on the health of the mind. Through this mindful practice, the pituitary gland in the brain secretes hormones called endorphins, which result in an amplified feeling of wellbeing.

People often use meditation for stress relief, but there are many other benefits of creating a meditation practice, including:

Anxiety
Relieving stress through meditation has also been known to lessen anxiety, thus creating a calm space for the mind to relax by being present in the moment.

Emotional Health
Routine meditation has been found to decrease inflammatory chemicals in the brain that can affect mood, emotions, and cause depression, which allows for more opportunity to focus on a more positive outlook on life.

Self-Awareness
Taking the time to sit alone can lead to a greater understanding of self and how that self-corresponds to other people.

Sleep
Because meditation settles the mind and body, it is a great practice for helping people fall asleep and stay asleep.

Pain
Pain is connected to a person’s state of mind, so by relieving stress and balancing the mind and body, a person becomes better equipped to manage pain.

To start your meditation practice, it’s a good idea to set a routine, even if you are starting with just a few minutes a day. The best way to do that is to choose a good time when you can take a few moments to yourself to find a quiet, relaxing spot (parents, this may even be the bathroom!).

Once you are set up with your time and spot, find a comfortable position to either sit on the floor or in a chair - your eyes will be closed for this.

1. Set Your Intention
Come to your meditation ready to bring yourself relief, to connect, relax, or decompress. Whatever your reason for choosing meditation, this is what you want to come to the practice with.

2. Relax the Body
Once you are seated with your eyes closed, you want to focus on your breath, and how it is coming in and out of the body as you breathe. Move through your body in your mind and take note of any tension or pain. When you come to this area, stop for a moment and focus on sending your breath to that area.

3. Pay Attention to Senses
Keeping your mind focused on the sensations you are feeling is a good way to keep the mind centered, or to keep it from wandering. 

4. Come Back to the Body
If you do find your mind wandering, that’s okay, just keep bringing your thoughts back to your breath until the end of your meditation.

This is not going to be easy at first, but the benefits of meditation make it worth it to keep on trying. It does get easier!

If you need some meditation guidance, download Medito. It is a free app created by volunteers and we are proud advocates who help spread the word to make meditation free and available to all. 

Dry Brushing

The skin is the largest organ in the body with the job of protecting the body from trauma and outside dangers, regulating temperature, and sensing pain. Like with any other organ, it is good practice to pay attention and nurture its health. One way to do this is to start a daily routine of dry brushing your skin in the morning before taking a bath or shower.

Dry brushing, appropriately enough, is exactly what it sounds like - the brushing of the skin with a dry brush. The process removes dry, dead skin cells, leaving the skin fresh and new. 

You may be thinking that adding another step to your already busy routine is too much, but besides the baby-soft skin, the benefits of dry brushing go beyond just your skin.

Here are some of the incredible benefits:

Lymphatic System
The lymphatic system is comprised of a series of nodes throughout the body that are connected to one another by lymph vessels. The nodes contain immune cells that help fight infection within the body or keep harmful substances out. Dry brushing can help to stimulate the lymphatic system to help the body detoxify.

Exfoliation
Dry brushing with a natural bristle brush helps to remove dead skin cells for softer, more vibrant skin. 

Natural Energy Boost
Dry brushing helps increase circulation, which in turn leads to a nice post-brush energy boost. Maybe not at night, though!
Also, when done properly, dry brushing feels great!

When shopping for a dry brush you want to look for a brush with natural fibers. Maybe ask in the beauty section at your favorite store if you are having a hard time locating one. Or you can always find one online by searching: ‘natural dry brush for skin’

Once you have yours, try this method to get the softest, smoothest skin:

• Start at the feet and brush in an upward motion, covering each section up your leg with 10 long, smooth strokes. To activate that lymphatic system, all strokes along the body should be guided toward the heart or the center of the body.

• Repeat this process with the arms by starting at the hands and moving up toward the shoulders, brushing each section 10 times.

• For the torso and underarms, brush in a circular clockwise motion.

• For the face, a more delicate, face specific brush is required as the body brush will be too harsh.

Note: Brushing too hard can cause the skin to turn red or sting. Your strokes should be smooth and soft. It is uncomfortable, you are doing it too hard.

Juicing

In the last decade, there has been a rise in trendy juice bars popping up that offer signature juice blends catered to health-conscious people. This is because juicing has become widely accepted as a premium way to get fruits and veggies into your diet quickly and easily.

And let’s not forget the amount of fruits and vegetables! On average, a 4-ounce cup of juice contains a whole serving of vitamin and mineral-rich fruits and vegetables. These powerhouse foods contain nutrients that help to protect your body against inflammation, cardiovascular disease, and even cancer. Plus, juicing removes the fiber from fruits and vegetables which allows those nutrients to absorb very quickly into the gut and bloodstream.

Another wonderful benefit of juicing is the boost of chlorophyll (the green pigment found in plants) it gives the body. Chlorophyll is great for rebuilding red blood cells, helping to detoxify the liver, and protecting the skin from toxin absorption from the environment.

When discussing the benefits of juicing, it is important to note that we are referring to juice purchased at a juice bar or made at home with a juicer. Often bottled juices from the store have added ingredients, namely sugar. Be on the lookout for that if when making a purchase. Fresh squeezed is the best option!

Here are some great, chlorophyll-rich greens to add to your juice:
-kale
-spinach
-cucumber
-parsley
-beet greens
-wheatgrass
-celery
-romaine lettuce -Swiss chard

If you have a juicer at home, try this mouthwatering recipe that is loaded with healthy goodness:

Beetroot and Ginger
(For 2 pints)
4 beetroots
4 carrots
2 lemons
6 apples
4 inches of peeled ginger

You want your juice to be as fresh as possible, so cut this recipe in half if you will only be consuming one serving at a time.

Sleep

Imagine the feeling of waking after a good night’s sleep. You feel refreshed, energized, and positive. Now, think of a time where you woke up feeling the opposite. Throughout the day you may have had trouble concentrating, became frustrated easier, and had increased food cravings. Does that sound familiar?

While most people recognize that sleep is crucial for maintaining good health, most of us don’t know about the more individualized effects it has on the body, whether you are getting too much or too little. Surely you have felt tired from a night of restless sleep, but were you aware that tossing and turning actually decreases your immunity? Encourages weight gain? Affects your short-term and long-term memory? Surprising, isn’t it?

Quality sleep affects:
 -The brain by increasing concentration and memory retention
 -Mood by decreasing the risk and prevalence of depression
 -Disease risk by lowering the chance for heart disease, stroke, and diabetes
 -Immunity by strengthening immune function and decreasing risk of the common cold
 -Athletic performance by improving speed, accuracy, and reaction times 
 -The body’s repair mechanism by lowering inflammation and repairing cellular damage

The benefits of a good night's sleep are much more valuable than ANYTHING keeping you away from it. Put yourself first and set up a relaxing nightly routine catered to falling and staying to sleep.

I guarantee it will be life-changing! 

Essential oils are a very concentrated version of the natural oils found in plants, and they provide a host of health benefits. Try some of these essential oil blends either topically or in a diffuser to help you prep your body for the perfect night’s sleep!

Blend #1:
4 drops Lavender
3 drops Bergamot
2 drops Patchouli
2 drops Ylang Ylang

Blend #2: 
3 drops Sandalwood
3 drops vetiver
3 drops Lavender
2 drops Chamomile

The Ultimate Green Super Smoothie

Superfoods are a naturally superior group of foods. In order to be considered a superfood, they must be nutrient-dense, yet low in calories. Also, they all have a high concentration and variety of:

 -vitamins
 -minerals
 -antioxidants
 -phytonutrients
 -fiber
 -healthy fats
 -quality protein

Superfoods come in a range of forms. Some include:

Green Superfoods (such as kale, spinach, wheatgrass, chlorella, and spirulina)
These foods have the highest concentrations of bioavailable vitamins, minerals, phytonutrients, and healthy bacteria. They help to protect against disease, build immunity, improve digestive health, and build lean muscle. 

Fruit Superfoods (such as berries, acai, raw cacao, pitaya, coconut, and noni)
These are especially high in antioxidants that protect the body from free radicals and oxidative stress. In turn, they help to prevent disease and cellular damage. 

Herb Superfoods (such as nettle, echinacea, ginseng, and aloe vera)
Herbs provide the body with essential nutrients that it can’t otherwise produce itself. These superfoods are great supplements for vitamin and nutrient deficiencies. Each herb has a different function, but they work in conjunction to rebalance and regulate the body.

This superfood-packed recipe serves two. All you need is a blender and a passion for health!

Ingredients:
2 cups coconut water or almond milk
2 cups spinach, tightly packed
1 cup kale, tightly packed (stems removed)
1 medium avocado (skin and pit removed)
2 frozen bananas
5 dates (pits removed)
1 teaspoon Spirulina powder
1 teaspoon chlorella powder
1 tsp raw cacao nibs                                                                                                              1/2 teaspoon black maca powder
1/2 teaspoon ground cinnamon
1/4 to 1/2 teaspoon Himalayan pink sea salt (optional)

Instructions:
Blend all ingredients together
ENJOY!!

Eating with the Seasons

With year-round availability of nearly any food imaginable, eating seasonally has become a thing of the past. But unfortunately, this increased convenience of one-stop shopping has removed us from the way we are designed to eat! Instead of picking fruit off a tree, or a vegetable from a vine, we are buying waxy produce from a pile of identical fruits and vegetables in the refrigerated section. This type of eating, while highly convenient, confuses our bodies, wallets, and the environment! So, what exactly are the benefits of shifting toward more seasonal eating?

It tastes better! 
Aside from long-distance transportation, out-of-season crops are harvested early, refrigerated, artificially ripened, and left in bins at the grocery store for days, sometimes weeks. All of these factors, especially the cooling and heating, change the flavor and nutrient content of the produce. It’s not just the experience that makes a trip to the farmer’s market or your personal garden taste better, the freshness and handling actually affect how it tastes! It goes without saying, if it tastes better, we are likely to eat more of it. Yummier fruits and veggies equate to eating more fruits and veggies. You can’t lose there! 

It saves you money!
Peak season produce is cheaper for the farmer to grow, store, and distribute, and this leads to lower costs being passed down to the consumer. Say hello to low prices! 

It supports your body’s seasonal needs! 
Peak produce is closely aligned with our bodies’ nutritional needs. In the heat of summer, we are most in need of hydration and cooler foods, such as berries and cucumbers. Conversely, winter offers citrus fruits packed with Vitamin C to boost immune function and equip us against getting sick. During the Spring, leafy greens are abundant to aid in detoxification from the bulk season of heavier foods. Do you see the trend here? Our bodies are aware of their needs, but it is our responsibility to answer to those needs. Eating seasonally does just that!

Depending on your geographic location, different fruits and vegetables are available to you throughout the year, and deciphering between in-season produce and those that have traveled from thousands of miles away is easier than you may think. 

Try some of these tips to figure out what’s in season in your area:
 -Watch for produce sales!
 -Shop farmer’s markets
 -Speak to local farmers
 -Join a CSA (Here on the Central Coast, we have some great ones)
 -Visit restaurants that serve seasonal foods
 -Check to see if produce price tags or stickers indicate the region

Lastly, here are some great resources:

- See what is in season near you: https://www.seasonalfoodguide.org
- Search local farms and restaurants that subscribe to seasonal produce: https://www.eatwellguide.org/

Gut-Immune Connection: Exercise Boosts Your Immunity

We all know that exercise is essential to a healthy lifestyle. But did you know that an increase in overall fitness can boost the immune system, in turn, fighting off colds and infections? 

It’s true! In a year-long study, published in the American Journal of Medicine, researchers found that walking for half an hour a day can cut your chances of getting a cold in half. 

This is because exercising increases white blood cell count, specifically T-cells that are essential immune-boosting cells. It also increases blood and lymph flow as your muscles contract, and the circulation of immune cells, making them roam the body at a higher rate and at higher numbers.

It’s important to note that exercising is a preventative measure. It can be too taxing on your body to exercise when you have an infection. 

Exercise makes you feel healthier and more energetic. A moderate exercise program can consist of:
- Bicycling with your children a few times a week
- Taking daily 20 to 30-minute walks
- Going to the gym every other day
- Playing golf regularly
- Gardening

Strategies to strengthen your immune system through exercise should focus on consistency, intensity, cardio, and strength training, and recovery time. Don’t forget to get outside!

Our patients have been boosting their immunity with EMS training. With 4X the benefits of a regular workout, EMS training exponentially increases immunity benefits. Contact us to learn how EMS training can help you too.

Gut-Immune Connection: Healthy Diet, Healthy Gut

The gastrointestinal tract is one of the barriers to the immune system that serves as a defense mechanism.

Planning meals that benefit the immune system is an excellent way of fighting off infection. Pre- and probiotic-rich foods enhance microbial diversity in the gut, while vitamin C-rich foods mop up free radicals. Additionally, avoiding foods that promote infection like heavily processed foods, sugar, and soda is also a key to enrich the microbiome and boost immunity.

Boost your immune system with the following foods:
Yellow bell peppers top the list for increased vitamin C intake. They are easy to get in most parts of the world and contain 152% DV of vitamin C. A single orange, on the other hand, only provides 78% DV of vitamin C.

Guava and guava juice contain 140% DV of vitamin C. It is also rich in lycopene, a powerful antioxidant that plays an essential role in the immune system’s enzyme activities.

Broccoli is high in phytonutrients like vitamin A, C and E. Ensuring high-quality intake of essential nutrients boost the immune system.

Turmeric is a great immune-boosting ingredient due to its support of healthy inflammatory pathways. Inflammation is implicated in the pathophysiology of many health-compromising situations, so consuming pro-healthy-inflammation foods is an ideal way to boost the immune system.

Almonds are rich in fat-soluble vitamin E. Vitamin E boosts the immune system as it’s a free radical scavenging antioxidant. 

Gut-Immune Connection: Prebiotics and Probiotics are Two Powerful Fighters for Your Immune Health

You’re no doubt aware of the importance of washing your hands to prevent the spread of illness, but there’s more you can do to protect yourself.

To keep the immune system running strong, more and more research is pointing to the power of prebiotics and probiotics in supporting immune health.

According to research appearing in the Proceedings of the Nutrition Society, supplementing with prebiotics and probiotics can also improve antioxidant status, which might be one way they help the immune system. 

One thing most supplements fail to address is the fact that probiotics won’t work without prebiotics. The right combination of both is needed to make your gut stronger, regulate digestion, and improve your immunity. 

Our guts are loaded with bacteria, both beneficial and harmful. Prebiotics help to push out the bad guys while also serving as food for the beneficial probiotic bacteria. Prebiotics deliver potent nutrients to feed the probiotic bacteria, help them flourish, and make your gut biome more diverse.

Many foods, such as asparagus, carrots, bananas, carob, brown rice, cacao, radishes, onions, and more supply prebiotics, fill your plate with variety to boost your intake. Taking prebiotics and probiotics in supplements forms also give you massive boost and increase the full benefits of these vital health giving nutrients.

Gut-Immune Connection: Immunity and Kids

The immune system changes over our lifetimes. For instance, both the very young and old immune systems are similarly compromised due to reduced antimicrobial activity. During reproductive years, however, our immune systems tend to be at their strongest. 

Because infancy and childhood represent the most sensitive periods for the immune system, there are scientifically proven ways to support a child’s immune system:

Boost Phytonutrient Intake
Serve five servings of fresh fruit and vegetables every day—one serving equals a cup for older kids and two tablespoons for toddlers.

Healthy Sleep Hygiene
Establish a healthy bedtime routine to help children sleep easily. A newborn baby should sleep up to 18 hours of the day; toddlers need 12-13 hours, children aged 7-12 should sleep 10 hours, and teenagers 8-9 hours.

Washing Hands Often
Hygiene is extremely important when we are looking to strengthen a child’s immune system. Ensuring that they wash their hands before eating and after going to the bathroom will help remove pathogenic germs and bacteria. 

Reduce Processed Foods
Highly processed foods, like chips, candy, and soda, compromise the immune system and should be avoided. 

Gut-Immune Connection: Understanding Immunity

Before we go any further in this exploration of the gut-immune connection, let’s review some basic concepts of the immune system. 

The immune system contains four systems:
1. Organs that produce white blood cells
2. Lymphatic system that circulates those cells
3. The antigens and antibodies your system makes after taking on viruses and other threats
4. Your gut microbiome, which research have found to play a critical role in immunity

Immunity is also divided into two types of responses: innate immunity and adaptive immunity. Innate immunity acts as our first line of defense and is composed of physical and chemical barriers, immune cells, and blood proteins that mediate inflammation. Certain nutrients, such as vitamin D, are crucial to proper function of innate immunity.

When innate immunity is insufficient to manage a threat, the adaptive immune system steps in to tackle the more complex immune responses. Lymphocytes, called B and T cells, are responsible for antigen production and cell-mediated immunity. Through adaptive immunity, lymphocytes survey our body continuously, looking for potential pathogens. 

Check to make sure your vitamin D levels are optimal and engage your lymphatic system with movement and lymphatic drainage therapy.

To learn how the immune system functions, check out this TED-Ed Animation:  https://youtu.be/PSRJfaAYkW4

Gut-Immune Connection: Gut Microbiota

When it comes to your immune response, scientists have found it’s your gut calling the shots. Promising research reveals that there’s an immune system of gut microbes working together, communicating with your body to signal when defenses are needed. 

In other words, a healthy gut is the key to overall wellness. 

So what is gut microbiota? The gut is home to trillions of microbes, also called microorganisms, which are tiny living things that are too small to be seen by the naked eye. While some microbes can make us sick, others are essential for our health. The most common types of microbes are bacteria, viruses, and fungi. 

Well-known examples of bacteria include salmonella and staphylococcus bacteria. However, most forms of bacteria aren’t harmful; some even help the immune system by fighting germs. In fact, less than 1% of all bacteria are thought to be responsible for diseases!

Our bodies have developed a mutually beneficial relationship with our microbes, which is known in biology as symbiosis. Any type of close biological interaction between two different species that live together is considered a symbiotic relationship