3 Simple Ways to Increase Brain Health

March 26, 2020

Mind, brain power and energy, imagination concept. 3D rendering

When we think of getting into shape we all probably automatically think of working out, building muscle, losing weight and getting toned. But I believe we tend to forget to get, or keep, our brains into shape.

1. Diet

What you put into your second brain effects your first brain. When you consume foods that make your body feel sluggish and dull it stands to reason that it would also make your brain sluggish and dull. We like our brains to be sharp and active, full of energy just as much as our bodies are.

So it’s time to dump out all those highly processed foods, full of preservatives and GMOs, high in fake sugar and dyes, and start filling up on good whole foods and lots of fruits and vegetables. Just to get you started, here are some favorite brain boosting foods:

Avocado – Don’t give them a bad rap because of their high fat content! It’s GOOD fat, guys! Rich in Vitamins B, C and K and folate, avocados can help prevent blood clots and can improve your brain function and memory.

Blueberries – High in antioxidants, they are a major brain boosting food AND they taste AMAZING! Packed full of Vitamin C, Vitamin K and fiber, blueberries are good at protecting your brain from stress.

Broccoli – Along with any leafy greens, broccoli is a great brain booster. It is high in Vitamin K to help sharpen your memory…and loads of Vitamin C and fiber!

Dark Chocolate – Hands off the Hershey’s Kisses! Not ALL chocolate is the same. The darker the better! Actual dark chocolate, minimally processed is full of antioxidants and flavonols to improve brain function and help the blood flow to the brain.

Salmon – Salmon is high in Omega-3 fatty acids, which can help reduce brain fog and improve memory and focus. BUT…avoid farmed fish, which can be very high in toxins and mercury. Go for wild caught Alaskan salmon (which tastes wonderful, by the way 😉 ).

2. Exercise

An increased heart rate increases blood flow to the brain, sending in more oxygen and nutrients. This boosts your mood and reduces stress by releasing those “happy hormones and chemicals”, dopamine and endorphins…while sweeping out the stress chemicals.

Exercising gives you more energy during the day and helps you sleep better at night, which we KNOW improves brain function and improves memory.

If you are not sure where to start, or have not worked out in a while, here are some ideas. And remember, start out small and build your way up. It’s not worth hurting yourself! 😉

Running/Walking – Running is not everyone’s favorite thing (it’s not mine, for sure), and it can be hard on the back and legs if you do it wrong. But, if you do it right, it is still a good way to increase your heart rate and build up your endurance. Walking is also a good, and slower, way to do it.

Biking – It’s easier on the joints than running, and it is also a good way to build up endurance and increase your heart rate.

Dancing – Who says you can’t have fun while you are working out??

Swimming – You can get some good exercise AND cool down during the summer! A double win!!

Stair climbing – This one is easy to do. You can find stairs anywhere! It’s pretty easy on your joints, but it can still get your heart rate up (especially if you do it several times). TIP: Whenever you can, opt for stairs, instead of an elevator or escalator.

3. Be Intentional with Your Thoughts

They have a lot of power. What you put into your mind, believe it or not, effects your brain’s health. If you take everything in, think on every dark, sad, depressing thought, all the fears, negativity, lies, what ifs and unknowns in life, it starts to bog you down and control your brain.

I have talked about the importance of our emotions in health, and really being mindful of our thoughts and emotions. You can check out that article HERE.

The main point is this:

What affects the brain affects the entire body. Be vigilant to protect it and keep it going strong. Especially as we get older and things in this world are intent on tearing it down. Remind yourself of truth… start quoting scripture to yourself. Have a few memory verses to say when all the negative thoughts start to pour in. So…stop LISTENING to yourself and start TALKING to yourself.

Bonus: Essential Oils

Aromatherapy is also a good way to boost your brain health. Here are some favorites!

Lemon/Orange – Citrus oils are great for uplifting your spirits and body and promoting clarity and boosting your mood and focus.

Peppermint – This is also an uplifting oil that can help boost your memory and concentration.

Vetiver – Can help soothe anxiety and nervousness, and also improve sleep.

Jasmine – It is an uplifting smell and can help ease stress and anxiety.

Lavender – This is a good oil for easing stress, relaxation and helping to promote sleep.

Not a Fad but a Lifestyle

November 12, 2019

Shopping Cart With Fruit Vegetable Food In Supermarket

Paleo, Keto, Vegetarian, Vegan… the elimination diet… more protein, less grains, none of this, a little more of that… counting calories, not counting calories…

It’s not really about one being better than the other, one working and one not. Though, I do think doing an elimination diet for a few weeks is a good idea to help you understand your body better and what is harming you and what is helping you.

Choosing one diet over another doesn’t mean the others are bad and one person does not have to eat the same way as another. This is not a “One size fits all”. Each body is different (build, genes, makeup, autoimmune, etc.) and needs different things and reacts negatively to different things, even if it is a food that is supposed to be good for you.

So…what should I do? Just eat whatever I want because it doesn’t matter what I do?

Absolutely not! We should all strive to take care of our bodies the best we can. Be well informed and know our body’s language well enough to discern what it needs and what it doesn’t.

It should a lifestyle change, guys! It’s not jumping on one bandwagon because it sounds good at the time or is popular among your friends or family, and then jumping off a little ways down the track because it was too much work or didn’t do what you thought it would. It means changing the way you live (and eat) because you know it is best for your body and you want to take the best care of what God has given you the best way you can.

Unfortunately, it may be a while of feeling like you are taking one step forward and two steps back, feeling like you know nothing, and, yes, even some times of your body feeling and looking so yuck you wonder if it is even worth it. But DON’T GIVE UP!

Be Informed

You can do research, listen to those you trust about what helps/supports what… but also LISTEN and KNOW your body! Yes, this healthy food or diet could be good for this issue, but it may not be what your body needs. Watch how your body reacts to foods, listen to what YOUR body is telling you…not everyone else’s.

One Way is NOT the Only Way

This one diet may be the most popular at the moment, but it doesn’t mean it is for everyone. Don’t feel pressured into jumping on the bandwagon just because it is the “thing”. Figure out what is best for YOUR body.

Don’t Give Up

It gets tough sometimes. It takes hard work, patience, self control and determination to change your lifestyle. It’s not a quick fix. There are going to be times when you think nothing is working, or “Do we even know what is right?” when you hear so many seemingly contradicting information…or just even a fine line between the balance. But it’s worth it! Keep going! You CAN do it!

Don’t Stress!

Yeah, not that simple, right? It’s very tempting to stress about your health. You’re trying to do everything right, but nothing seems to work. We all stress at times like these, I know I do. But stressing fixes nothing, and it can actually make your body’s health worse. We all need to not stress! When you hit a bump, just take some deep breaths, keep going and try something else.

So let’s get out there and change all these from “fads” to lifestyle changes!

We are in a Battle – How to Deal With Your “Battle Fatigue”

April 10, 2017

Depressed woman awake in the night she is exhausted and suffering from insomnia

Adrenal fatigue. You probably know someone personally who struggles with it. Or maybe you struggle with it yourself.

In the midst of adult life you can have a high amount of stress, physically, mentally and emotionally – and that takes it’s toll on our body. We let down our guard… and then fatigue decides to come for an unwelcome visit. And decides NOT to leave!

So now you struggle with the constant exhaustion, depression, emotional breakdowns and… maybe even feelings of incapability?

It is all right to be tired from time to time, it is bound to happen in our busy lives. But adrenal fatigue can get dangerous and cause dangerous inflammations and autoimmune diseases. It’s time to nip it in the bud and beat this thing!

If you aren’t struggling with adrenal fatigue right now, don’t be tempted to pass this by, because chances are, you may very well face it in the future at some point. But there are some ways you can be ready for it and have a fighting chance at avoiding it.

For those of you who are struggling with fatigue… good news! There are some tips for battling it… and BEATING it!

Building a defense!

One of the best ways to defend yourself… and have a fighting chance at winning… is to KNOW your opponent. Know what to watch out for to avoid fatigue.

Symptoms:

- Morning fatigue
- Difficulty sleeping
- Poor Focus
- Irritability
- Muscle Tension
- Cravings (Salty or Sweet)
- Hormone imbalance
- Feeling overwhelmed

Now, I do want to point out that it doesn’t always mean you have adrenal fatigue if you struggle with some of these symptoms. But it is always a good idea to be aware of them.

So how can we win the battle that has already been going on for some time?

1. Diet

Food is medicine. Food is energy. You need to give your body the nutrition and ingredients it needs to fight this battle that it is up against.

When struggling with fatigue caffeine is NOT your friend. Even if you need to stay awake just TEN MORE MINUTES to finish a project, it is much better for your body to stop. Caffeine will just mess with your sleep patterns and your adrenals won’t be able to recover the way they are supposed to. So drop the can of soda or the cup of coffee and get to sleep at a decent hour.

Of course we all know sugar and processed foods are a “no no”. Opt for raw honey instead.

Some of the best superfoods for adrenal health that you should get into your diet:

Coconut
Avocado
Almonds
Vegetables (cruciferous vegetables)
Chicken and turkey
Wild-caught salmon

2. Exercise

Keeping in shape and getting just a little bit of exercise a day (a short walk) can do wonders to keep your spirits up and help walk away that fatigue (it will wear it out and it won’t want to stay 😉 ).

3. Rest and Relaxation

Keep a regular sleep cycle. Get some sleep when your body is telling you to. Go to bed at a decent hour, even if you have a lot to do… which brings me to
Minimize stress. Stress is a big factor in causing fatigue so it makes sense to minimize it. Obviously we can’t take away all stress from our lives, but we can take reasonable steps to decrease it.
Take a vacation. Sometimes it will do a world of good to just get away for a short time and “leave all your troubles behind you”… within reason, of course.

The biggest tip I can give you is this: LISTEN TO YOUR BODY.

You know your own body. You know what foods help and what doesn’t. You know what makes you relax, you know what you enjoy. Listen to the body God gave you and use the sources He has given you to help your body heal and thrive.

5 Healthy Holiday Tips

December 12, 2016

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Thanksgiving and Christmas. Two of the most exciting days of the year. It’s a time for family to gather together, there are delicious smells coming from the kitchen, the weather is getting colder (well… maybe, if you’re in the right place), and there are all those wonderful holiday traditions. But there is that one annoying little bug hiding in the corner, just waiting to jump out at you.

I know it’s hard to keep looking and feeling your best during these holiday months. There are so many tempting sweets this time of year and with the busy schedule of everyone on the family it is easy to let ourselves go and ignore our body’s warnings. I fall into the trap almost every year. And just about as many times… I end up regretting it. These are special and happy times and it is a shame to let sickness get in the way of enjoying these times with friends and family to the utmost.

Here are a few tips you can try to make this holiday season just a little bit more enjoyable.

1. Stay Hydrated

Drinking water is vital for your health. Being dehydrated weakens your immune system and can make you susceptible to sickness, especially during the holidays when we tend to ignore our bodies amid all the excitement of the season. It’s recommended that you drink half your body weight in water every day… but that is not the only way to stay hydrated. Getting more fruits and vegetables in your diet has many positive impacts on hydration status.

2. Stay Active

Exercising with a busy schedule is tough, but it is key to keeping our muscles strong (and I don’t just mean like Hercules), keeping our shape and giving us energy. Strong muscles and body help keep spasms and back back pain at bay, and help support the rest of the body. It doesn’t take much, a simple 10 minutes a day will help a lot.

3. Get Plenty of Sleep

Recharge! Lack of sleep really puts a strain on your body and weakens you. I can testify to that. Though there is so much to do during the holidays and we may be tempted to stay up just a few more minutes to complete that last task, we might want to listen to our body and leave it for the morrow. Sometimes it is necessary to stay up a little later, we do have responsibilities after all, but it is important that we don’t go overboard and make it a regular habit. Be smart and know when it is time to stay up and finish that project and when it is time to give in to the calling of your bed. 🙂

4. Manage Stress

Stress zaps energy from our bodies and can also cause physical pain (headaches, muscle cramps for example). Take time to relax during the holidays. Breathe and let the hustle and bustle leave your mind. I have found that curling up with a good book or reading passages of scripture will do wonders.

5. Self-Control

Don’t eat every sweet thing set before you. Sugar is your enemy. It can drain your body of all the good nutrients and leave you with a very inflamed and irritated gut. Indulging in a few special treats here and there is OK, but be sure and feed your body the protein and vitamins it needs to help balance glucose and insulin levels. Don’t overdue your dessert portions… and listen to your body! Stop when it tells you.

Believe me, a happy gut and body will treat you well. Though hard at times… it is worth it. 🙂 So what do you say? Ready to chase away the blue Christmas this year? Are you up to the challenge with me?

So let’s talk! What are some ways you have found to help your body make it through the holidays with a smile?

To Stress or Not to Stress, That is the Question

October 2, 2016

Exhausted Man With Headache

Let me share a familiar picture with you.

You are sitting at your desk, trying to get work done. It keeps piling up. You have pressure on you to get it done… and be perfect in every way. On top of this, you have thoughts swirling through your mind about bills you have to pay this week, papers due the next morning for a really important class, and you and your friend’s relationship has so many changes happening, not all good changes. There is this big weight on your shoulders that you can’t seem to escape. At times you feel like you can’t breathe. You slowly go about your tasks each day, feeling low on energy, and rubbing your aching head while you grab some carb-filled, sugary treat.

I bet you can relate to at least one of these scenarios at some point. And I bet we could all name several more… where the outcome is STRESS.

Stress or Relax?

Choosing between stress or relaxation doesn’t seem like a hard decision. After all, who would want to be stressed and feeling horrible all the time, emotionally and physically? But it isn’t easy to dump stress. Something goes wrong at work or you have a tight deadline at school and it returns, begging you to take it back. It can be very persuasive. So hard to resist and even harder to keep away.

It takes energy to resist stress and not let it consume you. It hides in many corners, taking on several forms. It’s easier most times to just give in and not fight it. But at what cost?

We all deal with stress in our every day lives. Stress over school or work, finances, relationships. If we are not careful, it can control our lives and make us and those around us miserable. It also can have serious health effects.

Some are obvious: struggling with sleep, headaches, maybe sometimes you even have a loss of appetite. But some are below the surface and not as noticeable. Stress can increase cortisol and blood sugar levels, upsetting the body’s normal digestion and throwing our thyroid glands and hormones off kilter.

Unfortunately, we can’t live stress free in this world. But before you pull your hair out over worry about all your problems try some of these simple ways to relieve your daily stress.

stress therapy and management helps in relaxation reduce tension

1. Exercise

Get your blood pumping! Exercise is one of the best stress relievers. It releases powerful chemicals in the brain that act as the body’s own painkillers and mood-lifter. Regular exercise regulates the body’s metabolic and psychological processes such as reinforcing moods, blood sugar levels and helping regulate sleep cycles.

2. Diet

If your body doesn’t feel good, neither will your mind. Having a nutrient-dense diet can help your body deal with stress. Consume good foods that contain vitamin B, magnesium, protein and healthy fats. And avoid processed foods and sugars and too much caffeine that can overload your body and suck it of all that it needs to stay healthy.

3. Write

Writing out your problems and thoughts (both positive and negative) and the events of the day on paper can help identify the cause of stress, even when we are unsure. It also helps us to look at it from a third person point of view and perhaps see our stress in ways we don’t normally.

4. Do Something You Enjoy

Distraction from the day’s problems can keep negative and burdening thoughts out of your mind. Give yourself (and your brain) a break, read a book or enjoy a game with some friends or family.

5. Essential Oils

There are certain oils that are capable of reducing inflammation, balancing hormones and improving immunity. They can also help to relax your body and clear your mind, making it easier to sleep (which is an essential in keeping stress under control).

6. Pay/ Read Scripture

I am a big believer in prayer, talking to the One who created the body. It is always best to turn to the Creator. God knows how our bodies work and He knows just how to help us fix the problems. He just wants us to ask. It is also truth that getting the focus off of yourself and your problems and turning our gaze to God, or others, can help with stress. Sometimes we dwell too much on our problems and let them control our minds. Sometimes the best thing for our stress levels is change our perspective.

4 Simple Steps to Help Clear and Maintain Healthy Skin

August 21, 2016

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We would all love to have clear, flawless skin, right? But we can never seem to get rid of those annoying wrinkles or those pesky red spots. Just when you get rid of one two more pop up somewhere else. Usually we rush for some treatment we see on a commercial (those people have perfect skin so it must work, right?). But the chemicals in those treatments make our problem worse.

Here are 4 natural tips to try and minimize acne and other other problems and help maintain clear and healthy skin.

1. Stress

Stress causes hormone imbalances which results in many skin problems, such as acne, eczema, hives and psoriasis. Stress hormones increase oil production, which can lead to clogged pores and whiteheads.

Take time each day to relax. Take a walk in nature, soak in a tub, listen to music or read a book. Whatever make you calm down and leave your cares behind you for a while.

2. Eat the Right Foods

A portion of the body’s toxic waste is eliminated through sweating. If the body has more toxins than the kidneys and liver can get rid of effectively, the skin takes over and the toxins escape through the skin. This can disrupt the skin’s health integrity and cause skin disorders.

It may be cliche to read “you are what you eat.” Actually, you are what you digest. What you put into your body that isn’t used well can come out through your skin in the forms of hives, acne and eczema and many other skin disorders. Avoid processed foods, artificial flavors and high amounts of sugar. Be sure and drink plenty of distilled water and consume foods rich in vitamin E, Biotin and antioxidants, such as berries, almonds and salmon.

3. Avoid Chemicals

Using harsh chemicals and dyes can irritate skin follicles and clog pores. This increases acne and many chemicals can also dry out the skin and cause redness. This includes conventional household cleaning products AND your skincare products. It may be time to clean out your skincare routine and check up on the ingredients in your makeups and beauty products.

4. Essential Oils

Essential Oils are a great way to clear and rejuvenate the skin. Most essential oils are gentle on the skin and they get to the root of the problem instead of just treating the symptom. Essential oils have the power to kill the bad bacteria in your skin. Lavender oil also is great for protecting the skin from irritation and soothing stress.

*Not every essential oil used by one person may be the one that is right for you. I recommend testing each one to see what works for you. Bring me your oils and let me teach you muscle testing to discover what oils work for you.

4 Simple Ways to Get Your Brain and Body in Gear for Each Day’s Adventures

August 2, 2016

Walking Or Running Legs In Forest, Adventure And Exercising

Each day and its events are gifts. New adventures to live and lessons to learn. Fun times to spend with family and friends, or maybe you are working today or going to school. Whatever the day holds for you, you want to be able to have energy to do what you need or want to do, and you want to be able to enjoy it as much as possible. But let’s admit it, there are those days when the alarm goes off in the morning and you just wish you could stay in bed. You can’t seem to get yourself going. You, half asleep, prepare for the day and slowly make it through the list of things to do (or most of them).

We all have many days like that. But how can we avoid them? Well, we can’t always avoid them. But here is the good news: We can help to lessen those days.

Here are some tips that can help you get your brain motivated and make you feel ready and alert for each new adventure.

1. Exercise

Keeping physically active is so important to your body’s health. Your brain included. Exercise increases the heart rate and gets more oxygen pumped to the brain. It also helps to release hormones that aid in the growth of brain cells. It helps us be more awake and alert and eager to get our day accomplished. So take just a few minutes a day to get that heart pumping. Do a few jumping jacks, take a short brisk walk around the block, and get ready for the day!

2. Food

While we know that eating food for fuel is a must, keeping our energy up, eating the right food is essential. The food we eat (and don’t eat) affect every part of our body, and God created foods to help each part. You probably grew up hearing certain foods referred to as “brain food”.

Green leafy vegetables
Salmon
Blueberries
Avocados
Walnuts

These brain foods, rich in antioxidants and good fats, vitamins and minerals can help improve overall brain function and memory and help your body to fight diseases.

3. Rest and Sleep

A well rested brain keeps the body functioning efficiently. We all know that when we are well rested we perform our duties much better and we are better equipped to tackle the day’s “To Do List”. Sleep has also been known to enhance memory and help improve performance of challenging skills. You are also better equipped to fight sickness. So let your brain relax at the end of the day. Clear your mind of stress and events from the day and get plenty of sleep.

4. Prayer and Bible Reading

What better way to get a healthy brain than to go to its Creator! Take all your stress and the things that clutter and slow her brain down and talk to God about them. Ask Him for help in clearing your mind and trusting Him with everything you worry about. He wants you to have a healthy brain, too.

Why I Feed My Dogs Garlic

October 2, 2015

Source: Dubravko Sorić

It has come to my attention that the decision of whether or not one should feed dogs garlic is a controversial one. One side of the argument claims that garlic is poisonous to dogs, and the other says that it is a safe and natural way to support a dog’s health. I guess by the title of this post you can see which side I’m on.

The American Veterinary Medical Association (AVMA) is the first organization that warned about the dangers of garlic. They recommend allowing no garlic in a dog’s diet. Their reasoning is that garlic contains thiosulphate, too much of which causes anemia in dogs which can lead to further complications and even death. I will concede that, yes, it is poisonous for a dog to eat too much garlic, but the same could be said for water or, really, any other substance. Plus, topical ointments and acetaminophen are more likely to cause anemia in your dog than a clove of garlic. The truth is that garlic is safe and even beneficial in moderation. And may I remind you that AVMA is also recommends giving a dog a processed, chemical laden diet over a raw, all natural one?

The benefits of garlic have been proven over and over again. My favorite perk is that it is a natural way to keep fleas away. Chemical anti-flea medication can seem almost barbaric. Drip poison where my dog can’t reach it so it will get into his blood stream and kill any flea that dares to drink his poisoned blood? No thanks! Plus, this way I don’t have to spray my backyard–where the kids play–with insecticides. It’s a win-win. Here are a few more benefits:

Garlic is an anti parasitic. It helps to eliminate worms, strengthens digestion and stimulates the intestinal tract (in a good way) and generally supports intestinal health.
Garlic is a potent anti-fungal, anti-viral, and antibiotic. It won’t affect the good bacteria in the gut which play an important role in digestion and immune health.
For helping to clear up cases of hay fever, seasonal allergies, kennel cough or other respiratory ailments, Garlic is useful due to its action as a strong expectorant, which helps to clear the lungs.
In studies, garlic has been shown to reduce blood-sugar levels in diabetic dogs and humans.
Garlic supports the production of white blood cells, strengthening your dog’s resistance to infections of all kinds.

Because I don’t always have time to chop fresh garlic, I tend to just sprinkle a thin, even layer of garlic powder over my dog’s food, but if you want the best results use fresh garlic always. You can safely give a 1/2 clove per ten pounds of body weight each day. Don’t give to a puppy under 8 weeks, and don’t give any dog more than two cloves per day. If you have a cat, they can benefit from garlic, too. They take 1/4 clove daily.

I would love to hear what you have to think about supplementing a pet’s diet with garlic. Do you do it? Why or why not?