6 Things That Weaken Your Immune System

February 8, 2021

Over the past several years we have gotten further away from the natural lifestyle that God intended for us to live for the best health we can have on this earth. Instead of turning to the products and resources He has placed here for us, that are meant to attack the root problem, we turn to medications and other expensive treatments that just stop the symptoms and ignore the true problem…while at the same time creating even more health side effects we didn’t bargain for.

6 Things that Weaken Your Immune System

1. Lack of Vitamin D – Vitamin D is very important to a strong immune system. More and more evidence is showing that a vitamin d deficiency is a big culprit in increased susceptibility to infections and illnesses.

2. Stress – Chronic stress has been shown to suppress protective immune responses, weakens our internal organs and leave us more susceptible to disease. It actually really confuses your immune system. It triggers immune overreactions and under-reactions. The overreactions can leave you struggling with autoimmune symptoms. Immune system under-reactions could leave you catching every cold, flu, or other bug that’s going around. It’s a hard one to avoid, but it is one that we all need to reduce in our daily life for optimum health.

3. Sugar and Processed Foods – Consuming refined sugars can cause chronic inflammation in the body, and it has been shown to shut down white blood cell production for up to five hours. Processed foods and diets high in sugar can cause gut damages (the first line of defense in the immune system), and cause other organs, such as the brain, heart and liver to not function properly.

4. Lack of Good Quality Sleep – It’s not just getting enough sleep, though it is important to get at least 7 hours, but you also need to be sure you are getting GOOD QUALITY sleep. When you aren’t getting enough quality sleep, or enough sleep in general, your immune system won’t be able to function properly. Try turning off your devices at least an hour before bedtime and sleep in a dark, cool (but not cold) room.

5. Lack of Physical Touch – Physical touch has been shown to boost the immune system. Hugs strengthen the immune system…The gentle pressure on the sternum and the emotional charge this creates stimulates the thymus gland. This regulates and balances the body’s production of white blood cells. Hugging also induces the “stress buffering effect”, where the individual who is hugged often is less likely to become sick due to stress-induced illness.

6. Using Harsh Chemicals and Cleaners – In order to keep the immune system continuously protected from very harmful bacteria and viruses, the microbiome of our skin requires some level of pathogens and bacteria. Using all these harsh cleaners and anti-bacterial soaps destroy the natural dirt that our body actually relies on to stay healthy. Researchers have found that exposure to outdoor microbes (such as dirt) is linked to a stronger more robust immune system.

6 Things to Boost Your Immune System

After finding out everything that damages our immune system, it’s always nice to know what we can do to get our defenses back up and in working order again.

1. Probiotics – Did you know that your gut health and immune system are linked? Seventy to eighty percent of your immune tissue is located in your digestive system. The gut is often the first entry point for exposure to bad bacteria, so protecting your gut is an important part of keeping your immune system in good condition. This is where probiotic foods and supplements some in. Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.

2. Vitamin C and D – Vitamin C foods contain anti-inflammatory and antioxidant properties. Studies have shown that getting enough Vitamin C in your diet may help to reduce the symptoms of respiratory infections and shorten the duration of some illnesses, such as the common cold.
Knowing that the lack of Vitamin D leaves us much more susceptible to illnesses and infections, it stands to reason that getting more Vitamin D will help to boost our immune system. Traditionally, the human vitamin D system begins in the skin, not from the foods you eat. You can consume supplements or Vitamin D rich foods such as raw milk and wild-caught salmon, whitefish, sardines or tuna, but the most effective way is through natural sunlight.

3. Eat Whole Foods – A strong immune system starts in your gut. Think of the gut as the first line of defense against enemy invaders. That means what you put into your digestive system has the power to either harm or help you. Eating whole, organic foods helps to provide your body with the nutritional ammunition it needs to fight of sickness, and protect your gut from damage.

4. Exercise – Staying active and incorporating exercise into your daily and weekly routine is important to a strong immune system. It not only keeps your body in good shape and gives it energy to fend off nasty invaders, but it can also improve the gradual deterioration of the immune system.

5. Herbs – Antiviral herbs inhibit the development of viruses and boost the immune system, helping it to attack viral pathogens that are harmful to the body. Some of the top antiviral herbs include Echinacea, Elderberry, Garlic, Licorice Root, Oregano and Sage. You can incorporate these into your health routine through herbal teas, essential oils, and cooking.

6. Proper Hygiene – It goes without saying that proper hygiene (washing hands after coughing or sneezing, or if you are sick) is important for making sure we avoid germs and bad bacteria. But here is something you may NOT know: don’t clean too much! There is a balance…and you know, a little bit of dirt and mud and GOOD bacteria is also good for the immune system.

Get into the Old Groove in the New Year

January 2, 2021

Well, it is 2021! The holidays are over, the Christmas decorations are coming down, friends and family have departed for their homes and it is time to return to go back to our regular daily routines. But even though the holidays are over that doesn’t mean the cold and gloomy winter days are.

On those cold, cloudy winter days it is tempting to let the weather dictate your mood… but it doesn’t have to.

It’s easy to take a break during the holidays and not stick to your normal routine of diet and exercise. I mean, come on! It’s a holiday! We have to take SOME breaks, right? But once it is all over and the new year has begun…it is really hard to get back into the swing of it again. And…let’s admit it, we feel rather sluggish and lazy, and the cold and gloomy days of winter make us feel less than excited to start again.

But there comes a time to get off the couch, leave the Christmas leftovers behind and get back into the old groove in a new year. Don’t let your break go on for too long or it will get harder to get out of and your body will feel worse…and that is when we face the temptation to give up before we are even two months in. Here are a few important ways to get yourself out of the slumps and re-energize your mind. Start out slowly at first if you have to…but keep on going!

Drink, Drink, Drink

I know drinking a lot of water is harder to remember during the winter months, than it is when we are really active, hot and sweaty…but it is just as important to avoid getting dehydrated during winter as it is in summer. It helps avoid low energy levels, fatigue, headaches and improve your mood.

Drinking plenty of water is essential to good health, and I believe should be one of the top items on the list for the new year…and all year long. water helps improve the digestive system by helping to keep things moving and clear out waste, clean the blood, and aid the detox process. It can also improve the appearance of your skin, giving you a healthy glow, and help your eyes look brighter and your hair shinier!

Exercise

Not only does this help get rid of those unwanted holiday pounds, but getting back into a workout routine also boosts your happiness and energy levels. Experts discovered that low-intensity workouts, such as a leisurely stroll, caused a drop in fatigue levels and a 20% energy boost! Some good news after the holiday slump!

Exercise could also be an answer for helping you face going back to work! One study found that employees who worked out on work days felt less stressed, happier and were more productive than on days when they skipped a workout.

Joyful Smells

Odors can have a rather big effect on our mood. Some smells can make us feel yuck and give us a headache, thus putting us in a foul mood, or they can relax us, clear our brain and make us feel happy. This makes aromatherapy a great way to help improve your mood and boost your brain focus. Smell is the strongest of the sensations and is best able to influence brain activity. Olfactory bulbs are part of the limbic system and directly connect to the regions of the brain that process emotion and learning. This is one reason why a certain smell will trigger a memory or remind us of someone or something.

It is always important that you are inhaling CLEAN smells, and not a bunch of toxins (even though they may smell wonderful). So maybe switch out those candles for a diffuser with essential oils, such as: Peppermint, Rosemary, Lemon, or Lavender. Find your happy scent and enjoy!

Retrain Your Eating Habits

What you feed your body will either fuel and energize it, or weigh it down, making it sluggish and depressed….not to mention, sick. It’s time to put away those leftover desserts, baked goods and Christmas candy, and pull out the greens! Getting back into a diet of clean fruits and vegetables and whole, organic foods rich in vitamins and nutrients (such as omega-3 fish and foods), can help FUEL your body, feed your energy and get your body and brain out of the holiday fog and gloom…even on those grey gloomy days!

Best and Worst Foods for Your Teeth

November 22, 2020

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Did you know that most people didn’t even regularly brush their teeth until around the 1930s?? They relied on eating a healthy diet and using natural compounds found in plants to clean the inside of their mouths.

And that is a very good place to start!

Good Foods for Teeth

-Apples – Apples contain a high water content, so when you bite into one and start chewing it up, those pieces rub on your teeth and the water washes away the gunk and debris. They even stimulate saliva production, which helps avoid bad breath.

-Chocolate – Another win for dark chocolate! Cacao the compound CBH, which has been shown to help harden tooth enamel and prevent tooth decay. Make sure that the chocolate is at least 70% cacao!

-Fatty Fish – Fish rich in omega-3 fatty acids are full of vitamin D, which helps the body absorb calcium and phosphorous, which helps protect tooth enamel. Omega-3 fatty acids have also been shown to reduce gum disease.

-Dairy – Calcium helps prevent tooth decay and promote healthy teeth. Thanks to all the calcium contained in dairy, milk, yogurt and cheese are great foods for your teeth. Dairy, particularly cheese, contains casein, a protein that strengthens and repairs tooth enamel. But just because it is good for your teeth, doesn’t mean grab any dairy products. Opt for raw dairy…and goat products are always a good option. Make sure you are not consuming processed dairy that is full of hormones and additives.

-Celery – Crunchy foods make you chew more, producing more saliva. This keeps the tissues healthy and helps get rid of food particles in the teeth and gums and protect against cavities. Celery also has a high water content, which is good for your body all the way around! If you don’t like celery…carrots, cucumbers and other crunchy vegetables are also good options.

Worst Foods for Teeth

-Sugar – Consuming processed and fake sugar causes a whole host of damage to your entire body. We have all been warned of rotting teeth from eating too much candy. Too much sugar can cause bacterial growth, resulting in decay and infections of surrounding tissues and bone.

-Soda – These drinks are loaded with sugar and high in acidity. Both of which are nasty for your teeth. Plus, we usually sip these drinks slowly, which allows them even more time to sit in our mouths and damage our teeth.

-White Bread – As if it wasn’t already bad enough for your body, white bread wreaks havoc on your teeth, as well. After chewing, the bread’s enzymes breaks down into sugar (really bad for your dental health), and the bread sticks to the crevices of your teeth, inviting bacteria.

-Pickles – This can be a sad one. 🙁 More than any other food, pickles are highly acidic and can wear down your tooth enamel.

Acidity on Teeth?

So…by this time you should be asking yourself a question: if acidity is bad for our teeth should we even be consuming the health foods that are high in acidity? What about oranges, lemons and even the fermented foods like vinegar? Aren’t these supposed to be good for us?

You do not have to give up these foods all together, but you should be careful how you consume them. If you enjoy sipping on lemon water or an apple cider drink, try consuming them quickly so they don’t have to sit on your teeth, or use a straw to minimize contact.

Whenever you eat foods or consume drinks high in acidity, make sure to rinse with water afterwards and wait about 30 minutes before brushing your teeth.

Oil Pulling

Oil pulling is an ancient Ayurvedic remedy for oral health. Swishing a tablespoon of virgin coconut oil in your mouth for 10-20 minutes has a whole host of benefits. It can help prevent tooth decay, reduce bad breath, gum inflammation, stained teeth, dry mouth, sore throats, swelling, cavities, cracked lips and even jaw pain.

3 Areas to Improve for Better Sleep

August 15, 2020

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Good sleep patterns and habits are essential to good health. But, I think we can all admit that it is never easy to establish them…or to keep it consistent.

Now, sometimes things are out of our control and we may end up out of routine, or have some days where we struggle with sleep: Holidays, vacations, sickness, stressful situations, or you are on a crunch time for a project. However, too much of this, and not enough solid sleep can really take a toll on our bodies and cause harm to our health.

But how do ensure a good night’s sleep? What can we do when sleep seems so elusive? While there are many reasons we could not be getting enough good sleep, and many things we can do to try and fix that, here are a few of the big ones you can try:

1. Essential Oils:

Lavender – Lavender oil has a calming effect and can be a good stress reliever. Both of these can help induce a better sleep.
Frankincense – Frankincense has been shown to reduce the heart rate when inhaled. It also may help reduce anxiety and depression and give you a sense of grounding.
Cedarwood – Cedarwood has a soothing and calming effect on the mind and helps to ease tight muscles, helping to relax you and prepare you for a better sleep.
Bergamot – Bergamot is a relaxant. It can help reduce nervous tension and works as a stress reliever. It can help relieve feelings of depression and anxiety.
Vetiver – Vetiver oil has been used in aromatherapy for relaxation, alleviating emotional stress, anxiety and insomnia.

2. Food/Herbs and Supplements:

Passion Flower – Ever struggle trying to get to sleep because your brain just won’t turn off because of all that anxiety? Passion flower has calming and anti-anxiety effects. In fact, studies have shown that passion flower is one of the most powerful anti-anxiety natural sleep aids that doesn’t cause lingering tiredness the next day.
Walnuts – Good for the brain and heart! Walnuts, interesting enough, contain Omega-3s to help fight depression, anxiety and boost mood. It also contains the hormone melatonin, which induces sleep when it is released at night by the brain’s pineal gland.
Kiwi – Kiwi fruit contains high amounts of serotonin. It has been shown to increase sleep time AND efficiency by about 13% and 5%. The serotonin in kiwi may also help boost memory, mood and fight signs of depression.
Magnesium – Magnesium is a calming nutrient. higher magnesium levels can help induce a deeper sleep (plus help you avoid painful charlie horses in the middle of the night). Dark chocolate, almonds, pumpkin seeds and spinach all contain good doses of magnesium.

3. Surroundings:

Darkness – Darkness limits distractions and helps your mind concentrate on sleeping instead of looking at everything around you. It’s much easier for you to get sleepy in the dark than when surrounded by lights. Especially unnatural lights. Which brings me to my next point…
Technology Free – The blue light from your technology can really disrupt your sleep cycle. Spending time on digital devices close to bedtime can disrupt your circadian rhythm, which helps determine when you feel sleepy versus awake. It’s also been shown to suppress the release of the hormone melatonin, which is the hormone that can help you fall asleep and stay asleep.
Cool Temperatures – Have you ever struggled to fall asleep when you are too hot? Did you know that a slightly chilly temperature helps decrease your body’s internal thermometer? That can initiate sleepiness and ensure you stay comfortable throughout the night. Just not TOO cold. 😉
The Right Pillow and Mattress – It can be very hard to fall asleep and remain asleep when you are struggling with pain in your back, hips, shoulders and neck. Make sure you have a good mattress and pillow with good support, and that keeps your body in good posture throughout the night.
Noise Colors – Experts say that a sudden change in noise while we are sleeping can wake us up or keep us up (can anyone here testify to that?). But by listening to low-level background noise, your brain will be less alerted to changes in sounds compared to when it’s silent.

With a number of options available — including white, pink and brown noise— what “color” noise is best for sleeping? The truth is, there isn’t one specific type of sound that is going to make everyone sleepy. You may have to experiment with different ones to find out which one you like and works best for you:

Brown Noise – Brown noise is considered a layered sonic hue that has a sound like a low roar. It’s known to promote relaxation and improve focus. Examples include: a strong river current, strong wind, waterfall, thunder or heavy rainfall.
White Noise – White noise is a consistent ambient sound that can help mask disturbing sounds. Studies have shown that is can help reduce agitation and stress. Pure white noise is said to resemble a “hissy” sound. Think of the sound of a TV or radio tuned to an unused frequency, a fan, air conditioner or softly humming refrigerator.
Pink Noise – Pink noise is white noise, but has been described as “less harsh”. Some examples include: leaves rustling in the wind, waves on the shoreline, and steady falling rain. Pink noise may also boost brain activity associated with deeper sleep and even lead to improved memory.

What helps YOU to get a good night’s sleep??

Women’s Health: Learning to Embrace the Struggles

August 6, 2020

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Ladies, we are special! God made our bodies so unique and able to do so many incredible things!

But with that…we also struggle with a lot of problems, it seems. So often we can tend to think it is miserable and a curse to deal with everything we do. It is not easy for us, and so often it is frustrating and looks like we will never be able to get over it all.

While it’s true that we cannot be completely free of struggles or pain in this life, we CAN change our habits and learn to embrace our bodies and look at these things in the beautiful and complex way that God created us.

PMS

Not the most pleasant part of womanhood, and most definitely not the thing we look forward to every month. But why is that? It is supposed to symbolize good things, right? So why do the majority of us dread its coming?

Is it the emotions? The awkwardness and inconvenience? The pain? The hormone imbalance? Or the uncertainty of what and when something is going to happen? All of these things can incapacitate us or at least make it very difficult for us to function during that time and enjoy life and our regular daily business.

These are all reasons to NOT look forward to that time of the month, but we don’t have to constantly be worrying about all of them.

While I understand that there are conventional treatments out there that many women like to use (such as medications, birth control, etc.) due to convenience and ease (I will not deny that those are temptations in the moment), and while SOME of those things can be beneficial in certain ways at certain times (some can actually cause more damage in the long run or have side effects that you just didn’t bargain for), I believe it is even better to work on your body from the inside out. Use the resources that God gave us and feed them to our body. God invented a machine in us that will do a PHENOMENAL job if we give it the right fuel and support!

Here are some practical things you can do on a regular basis to help make the transition, and the whole period, quite a bit better, and make it easier to go about normal life and activities during your cycle:

Water – Dehydration can cause a ton of problems! And no less so during that time of the month. Staying properly hydrated with water can help improve your focus (we can tend to get pretty foggy brains during this time), build up energy and ease cramps. It is also a good way to flush out toxins in your body.

Food – Feed your body with the good foods to give your body strength and nutrients it needs the most during this time. Foods high in the below vitamins, and plenty of fruits and vegetables (make sure they are in season!) are easy on the stomach when you may be feeling yuck, and give you plenty of the nutrition that your body needs. Some favorites to add to your list could be: Berries (strawberries and blueberries especially for their water content and antioxidants), Watermelon (high in water as well), Oranges (can help relieve constipation and are full of water), Leafy Greens (salads are light and easy and chalk full of vitamins and nutrients), Salmon (full of omega-3 to help relieve inflammation, and just plain all around good!), Dill Pickles (Ever wonder why pregnant women crave pickles? Fermented foods can help the stomach and gut, and dill is known to ease nausea), Chocolate (Some good news for everybody! 🙂 Dark chocolate (the darker the better) is full of magnesium, which can help relax muscles and ease cramps).

Vitamins and Supplements – Calcium (reducing cramps), Magnesium (relieves cramps and relaxes muscles), Omega-3 (reduces inflammation), Iron, Vitamin B (Can help relieve symptoms and regulate irregular cycles. Also helps support metabolism and give you energy.)

Exercise – I know it is probably one of the last things you want to do at this time, but hang in here with me! Your core supports your back, and vise versa. If one is weak, it will cause the other to be as well. If you are exercising well as you approach that time, strengthening your core and back muscles, it can actually help your body support itself and give it a better chance at fighting off cramps and back pain. Plus, exercising increases your blood flow and helps to clear the mind and bring a little more balance to your emotions and temptations to depressing moods.

A word of caution: Don’t go over board! Listen to your body. Sometimes it does need a rest during this time. Whether that means taking a day off, or just doing a small bit of your workout routine and spreading it out through the course of the day. Doing too much when your body needs a reprieve can actually wear you out more and make you feel worse.

Essential Oils – Essential oils can go a long way in helping to ease hurt and help with your emotions. I always like to recommend that you muscle test your oils to see which one your body is needing, but here are some favorites to try: Peppermint (for your stomach OR your back), Orange (can help with your stomach and is very uplifting to the emotions), Lavender (uplifting, and may help you get some good sleep, which is vital, if very allusive, during this time), Jasmine (uplifting and ALMOST impossible not to be happy around ;P ), Clary Sage (can help balance hormones and relieve symptoms), Ylang Ylang (very sweet-smelling to boost your mood and can help balance hormones). Again, I highly suggest you muscle test to see what oil you should try. Your body knows just what it needs!

Avoid – Caffeine, sugar and any processed foods. These can cause a build up of inflammation and make stomach problems, mood swings, and depression worse. Plus, they really don’t give your body any of the actual fuel and nutrients that it needs. I also like to avoid gluten and limit my dairy, which can also lead to inflammation and make stomach cramps even worse.

Skin/Acne

Ladies, let’s admit it: Or skin (especially our face) is something we are pretty self conscious about. We love our skin to look flawless and youthful, and when all those spots appear it’s not only annoying it does tend to make us (even if we don’t always realize it) dislike our appearance. No matter how old we get, we struggle with the appearance of our skin. From acne, to blackheads, to dark spots, to wrinkles.

All these things not only make us a bit self conscious, some of them can also point to some underlying health problems. Here are some things you can do to try and get to the root of the problem and start getting your skin on the road to that clear and healthy looking glow that we all strive for.

Hydration – Water does wonders for your skin. Dehydration can cause dreary skin and even cause breakouts. A hydrated body can produce glowing skin and help to clear up acne. Not only can you get this through drinking lots of water (which you should be doing every day), you can get this through hydrating foods, such as strawberries, watermelon, cucumbers, celery and spinach.
Food – Heal from the inside out! What you put into your body will effect your outsides. Get rid of the sugar and heavily processed foods and fill up on lots of fruits and vegetables and whole foods.
Remove Toxins – Your skin is very absorbent. So if you are applying a lot of toxic chemicals to your skin (makeup, cleansers, acne treatments, etc.)…it will take its toll. Start taking out your chemically laden products and begin replacing them with more natural and organic products.
Hormones and Emotions – Have you noticed more breakouts around that time of the month, or when you are really stressed? Yes, your hormones and emotions can have a rather big effect on the look of your skin. Now, you may think that you can do nothing about that (since those monthly hormones are going to appear, no matter what we do, and it’s impossible to get rid of negative emotions)…but while we may not be able to avoid stress completely or always avoid negative hormone reactions, we can take legitimate steps to minimize them and their effects. I’ll talk about that a little more below.

Hormones

Ladies, as women, we deal with a lot of hormones…and they tend to get out of balance really easily and through our bodies and minds into a whole lot of confusion and turmoil.

Now, we tend to think there is nothing we can do about it. It’s inevitable. We just have to deal with it. While we cannot fix every little issue forever and never have to deal with any hormonal imbalance… through good habits in nutrition, exercise, managing our stress level, and controlling our mental state, we are indeed able to influence our hormonal balance. So it’s not a hopeless case after all!!

How do we do that?

Food – Consume some good: Healthy fats, Probiotics, Bone Broth and Greens. All of these are good for helping to balance hormones…and for your body over all. The nutrients from vegetables, most especially greens, break down an excess of estrogens. Other nutrients like iodine and selenium for active thyroid hormones, zinc and magnesium for the production of testosterone, and amino acids like arginine and ornithine for the production of growth hormone.

Essential Oils – To help balance hormones, you want to get rid of toxins from body care products, synthetic fragrances and cleaning products. Start replacing them with good quality essential oils: Thyme improves progesterone production, which can help to relieve infertility, menopause, depression and insomnia. Sandalwood can reduce stress that leads to hormone imbalance and help promote relaxation. Lavender can help balance and improve emotions, relieve stress and promote good sleep. All of which are important to good hormone health. Clary Sage helps to balance estrogen levels, and can help relieve PMS symptoms and regulate your monthly cycle.

Vitamin D – A lot of problems with our health can be linked to a deficiency in this vitamin. Low levels of vitamin D can interfere with testosterone and estrogen production, and can cause hormone imbalances that can bring on a lot of unwanted symptoms, including unwanted weight gain. You can get this much needed vitamin through some good fish, liver and eggs, but the best way is through actual SUNLIGHT!

Emotions

We women go through a lot of emotions! Sometimes all in the course of one day.

They can cause major mood swings, hurt our bodies physically and mentally. To make us sick, cause our skin to break out, cause depression, OR to give us energy and make us happier and healthier! Often times women can suffer negative emotions a lot easier and more often than men. We go through PMS, menopause, pregnancy, motherhood, etc. And we tend to think a lot and dwell on so many things (our minds never shut off). Plus, God did make us more emotional than men. That does not necessarily mean a bad thing.

But that doesn’t mean we have to let them control us or allow them to damage our health. There are ways we can avoid that, and steps we can take minimize emotional damage and the appearance of negative emotions…though we cannot avoid it completely.

You can check this previous article I wrote, where I go into a bit more detail about emotions, their affects on our bodies and what we can do to improve our emotional health.

Tell me what I missed! What ways have you found to help your body and mind through these struggles?

3 Simple Ways to Increase Brain Health

March 26, 2020

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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.

5 Ways to Enjoy Winter This Year!

January 28, 2020

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Cold, holidays, ice, snow (if you live in the right parts of the world), fires in the fireplace, afternoons and evenings curled up with a mug of hot chocolate and a good book. Some cozy days, some gloomy days, some sunny days, some grey days. There is a lot about winter to be excited for…and a lot that just makes us feel down and gloomy (especially if you are not a fan of winter…and live somewhere where winter is really blah).

But there is good news! When winter starts to get old and get you down, here are some ways to keep up good health and good attitude for these remaining grey winter months:

1. Food

What you eat affects so much. Your health AND your mood. Make sure you are eating good whole foods, no processed foods, sugar and dyes. When consuming fruits and vegetables, make sure you are eating the ones in season. Eating fruits and vegetables out of season can cause a whole lot of other problems. You can check out my article HERE about eating in season, and for a list of good winter produce.

2. Essential Oils

They can’t change the weather, but they can help to boost your mood over the dreary winter months. They can also help to keep up your immune system to make sure you stay healthy…which, for me, is a great mood booster. Some winter oils to place into your diffuser are Peppermint and Lemon, Lavender, Wintergreen and Orange, and…should you want a little taste of spring along with a mood booster, Jasmine is also a favorite.

3. Sleep

All year ’round good sleep is essential to good health and mood. Develop good habits of getting to sleep at a decent time each night and stopping the technology time in bed to get better quality sleep.

4. Embrace Cold Weather

This one may be a little hard for those who don’t like cold weather…but there are a lot of benefits to the cold. Use it as an excuse to move. Get out there and warm up with some exercises like a brisk walk to get the heart rate up and the lungs working. It helps stimulate the brain and help to wake you up and improve mood, trust me. We can’t change the weather or the season we are in, but we can use it to the best of our abilities and embrace all the different beauty and health benefits that God has given each season of the year.

5. Fellowship

When it’s cold and ugly outside we really don’t want to go out. SO! It’s a good excuse to curl up at the house with family (or friends) and play some games, watch a movie, and just enjoy each other’s company. Maybe even with some hot tea or hot apple cider. 😉 Don’t use the cold and blah days as an excuse to isolate yourself. Being around your loved ones can really help to improve your mood (at least, most of the time) 😛

From Resolution to Habit

January 1, 2020

Time For Change Clockface

Making New Years resolutions is the thing to do, right? Make a long or short list of things you want to do better in the coming year and hope for the best. But what is the point? We start out strong enough, but after about a week we slow down and before the end of the month we have dropped it completely. In theory, they are a good idea. Trying to improve your health or lifestyle. But if they don’t last, or stress us out, should we be making resolutions?

I don’t think there is anything wrong with the idea…just the execution of it. We tend to get over zealous and bite off more than we can chew, then choke on it. This year, let’s try a different approach. Let’s start by taking smaller bites and steps and working our way up. Remember the saying, “slow and steady wins the race.” That turtle knew what he was doing, and I think we can take some lessons from him. We tend to want to get things done big and fast! And, while there is admiration in that, it’s not always practical…or the best and most assured way of accomplishing your goals.

Here are some of the most popular New Years Resolutions that people make, and some ideas on how to accomplish them. BUT…here’s the catch! DON’T pick as many as you want to do!! JUST PICK ONE! Start out with the one you want to accomplish the most, start out small and slowly build up until it has become a habit…then you can move on to another one.

1. Limit Toxins

We know there are a lot of toxins in our every day lives, and not just from the food we eat, but from the products we use and the things we are around. Start by picking ONE toxic thing to get rid of or replace. Things like makeup, soap and beauty products, cleaning supplies and scented candles are all good places to start cleaning up the toxins in your daily life.

2. Limit Technology

This one is tricky. Our cellphones, computers and TV can tend to rule our lives. We spend the majority of our day starting at a screen, watching entertainment, chatting with someone, looking up something or just scrolling through Pinterest or social media. But we also work on them…SO…set up a reasonable amount of time to be on your devices each day, and don’t deviate from it. Limit distractions that would cause you to take longer in your work. Don’t keep your phone with you all the time. When you are with spending time with family and friends, put it away, and show them that they are more important to you than anything you can find on a screen. And try and keep your phone out of your bedroom at night. Turn off all your devices about an hour before retiring and place your cellphone in the next room.

3. Drink More Water

We ALL need to drink more water. But sometimes it is hard…we don’t feel like it, we forget, or we just don’t like the taste of it right now. Here is a way I have found to get more water in your body…without necessarily realizing it: Do you have a water bottle? Good. Keep it full, and keep it nearby. While you are working, watching a movie, listening to something, or out and about. When you get bored, or start thinking about what you are working on, instead of waling to the kitchen to munch on a snack…reach for your water bottle. It empties faster than you might think when you start doing it by habit.

4. Eat Less Junk Food

Let’s face it…the American diet is mostly junk food: Sugar, Soda, Dye, Processed Foods, MSG, GMOs, etc. But, we can make better choices and start eliminating those nasty foods…it will just take some time and a lot of determination. You can start by slowly eliminating one thing a week/month. (Now, this will mean you have to start reading labels.)

5. Exercise More

This is not as hard as you might think. You don’t have to go all out at the beginning. Start one day at a time, adding a day each week. And it could be as simple as taking a walk around your neighborhood, slowly building up the intensity.

6. Spend More Time Outside

Again, this is more simple than you might think. Taking a walk once a day, having your daily devotions outside, sitting outside and watching the sunset with your family, going to the park (you can even take your work or a project with you, if you are able).

7. Eat Healthier

We all say we should get more fruits, vegetables, protein, supplements, vitamins and minerals. If you decide to take some junk food out of your diet it becomes easier to add in these types of foods and eat a healthier diet.

8. Spend More Time with Family

It is easy to allow other things to get in the way of spending time with family. Don’t schedule activities every day of the week. Pick a day to be family night. Play some games, watch a movie, work on a project together.

9. Be More Productive

You have to prioritize. Make a list of the things you wish to accomplish during the week (starting with the highest priority), limit distractions. Then start going down the list each day. If a lower priority task does not get accomplished when you wish, it’s OK. Keep working on it. And you soon get into a groove for completing the tasks that are most important. It may mean giving up something on your “want list” in order to get a job done. We have time for, and accomplish the things we want most…and when we focus on what we are doing.

10. Be More Positive

We can all be a Negative Nancy in our world today. There is a lot of things to think negatively about. But what we don’t always see are the thousands of things to be thankful for each and every day. Did you know there are several things to be thankful for each day? And I am only asking you to think of ONE. Each day, look for one thing you can be thankful for, write it on a piece of paper and place it in a jar. Then, at the end of the year, you can open it up and read about all the good things God gave you each day of the year!

New Years resolutions ARE attainable, we just have to look for a different way of accomplishing our goals. And if you stumble or miss some days/steps along the way…just pick yourself up and keep moving forward. That is the key: the direction, not the speed. So DON’T GIVE UP!

HAPPY NEW YEAR, EVERYONE!

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!

In Season… Out Season

October 1, 2019

Fruit and vegetables

Have you ever wondered why some fruits and vegetables only grow at certain times throughout the year…not all year ’round? Well, maybe that is because God only intended us to eat them at specific times…

WHY?

They are fresher and better tasting. Now I KNOW you have bought produce from the store and have found it to taste much better and have such a good flavor at certain times, as opposed to others. Did you ever notice if it was one season versus another? When you eat (say…a strawberry) during the months when it grows naturally out in the garden as it was meant to be (as long as you don’t pick it too soon) you get a nice juicy berry flavor. Now, compare that to a strawberry you buy at the store during December. Harder, not much flavor or juice, and maybe even a bit sour, huh? Which would you rather eat?
They are cheaper. It’s true!
You get better nutrition from your foods when you consume them when they were naturally meant to be.

Think about it: What if we were all back to growing all our own food? When would you be eating them? When they grow, right? RIGHT!

OK…so now that we have understood WHY we should eat foods in their proper season, let’s look at WHAT foods to eat in which season. Now, it also depends on where you live (as some foods are in season a little differently than in other places), but here are some main ones to get you started:

Spring/Summer Fruits and Vegetables:

Asparagus Apricot

Beans Blackberries

Broccoli Blueberries

Cauliflower Cantaloupe

Corn Cherries

Cucumber Figs

Eggplant Grapes

Lettuce Kiwi

Peppers Mango

Summer Squash Peaches

Tomatoes Pineapple

Zucchini Plum

Raspberries

Strawberries

Watermelon

Fall/Winter Fruits and Vegetables:

Beans Apples

Broccoli Cranberries

Brussel Sprouts Grapes

Cauliflower Grapefruit

Cucumber Lemon

Eggplant Orange

Peppers Papaya

Pumpkins Pear

Tomatoes Persimmons

Winter Squash Raspberries

Tangerines

So take the list and eat to your heart’s content! Bon Appetit!

“To everything there is a season…”