Beat PMS Symptoms Naturally

I’ve received several requests now for a post on PMS and how to naturally deal with unwelcomed period bullshit.  You know, the bloating, the unhealthy cravings, the cramps, the mood swings… It can be a total downer, although I’ve learned to view my period as a cleansing process for the body to make the whole situation a more pleasant experience.  A positive attitude is everything in life, but sometimes you also need a little help to minimize symptoms.  Here are some of my top recommendations for reducing PMS discomfort:

Diet

When I was younger, a friend and I used to have a “fuck you, period!” ritual every month where we’d pig out on burgers, chili cheese fries and milkshakes at a local diner.  Why is it that when we get our periods we often crave the foods that feel good in the moment, but actually make our symptoms worse?

It wasn’t until I replaced the crap for nutritious, wholesome, REAL food that I really noticed a big reduction in my PMS symptoms.  Eating nutritious foods rich in vitamins, minerals, and antioxidants is what the body thrives on, especially during that time of the month.  Fill up on alkalizing foods like leafy green vegetables and fruit, healthy fats high in omega-3s like salmon, nuts or chia seeds, and unprocessed whole grains, like quinoa or rice.  Eating foods rich in potassium, calcium, and magnesium will help reduce cramps, so eat bananas, dark chocolate (the darker the better), and spinach.  If you’re craving meat, eat some red meat (preferably grass-fed organic).  It’ll help restore depleted iron levels. Feeling bloated?  Drink plenty of water, but also eat foods that are natural diuretics (aka, foods that make you pee more).   Parsley, pineapple, lemon, celery, ginger, cabbage, and apple cider vinegar are all examples. I like to start the morning off with my Daily Green Smoothie which is packed full of nutrients and will typically drink warm lemon water with ginger throughout the day.

Light Exercise

While some people feel like being sedentary during their periods, I’ve found that light exercise can be quite beneficial.  Exercise helps reduce stress and when I’m feeling depressed and irritable, exercise makes me feel relaxed.  Try exercises like walking, running, swimming, biking, or some gentle yoga poses like these ones here:

Essential Oils

Aromatherapy  has been used for many thousands of years as a way to lower stress levels, relieve pain, improve mood, and suppress cravings and nausea. Essential oils have even been demonstrated in lab studies to kill flu, E. coli, and cancer cells (source: Women’s Health Magazine, Cancer Tutor).  Different oils initiate different responses in the brain, which in turn, directs your nervous system to say, “relax” or “spring into action.” During or before menstruation, I recommend clary sage, lavender, chamomile, ylang-ylang, grapefruit, jasmine, or cedarwood to ease symptoms and lift your mood.  I personally like to mix a couple drops of oil with some coconut oil and rub it on my stomach if I’m experiencing discomfort.

Cannabis

Finally, more people are publicly acknowledging the wide-ranging medicinal benefits of the cannabis plant.  For period-related struggles, cannabis can be amazing, and a great alternative to pharmaceutical pain medications that may be harsher on the body. Cannabis rich in the compound CBD is gaining popularity due to its ability to greatly (and in most cases relatively instantly) reduce pain and inflammation while lifting your mood.   In fact, Queen Victoria, as well as many other recognizable, historical women, used CBD-rich cannabis in the 19th century to reduce her menstrual cramps (source: Project CBD).  CBD differs from THC-rich cannabis in that CBD-rich cannabis has little to no psychoactive effects or the “high” most people associate with cannabis.  It’s for this reason that strains high in CBD make it a premier choice for many users.

Remember to Breathe

This tip is for everyone, but especially for those women who get anxious, crampy, depressed, or tired during their periods.  So much can be controlled not only by the brain but by the breath.  Start by taking deep, even breaths in through your nose and out through your mouth.  If you can, incorporate some of the yoga poses from above.  Focus on your breath and remind yourself that everything will be ok!

 

Have comments, questions or suggestions?  Have additional methods for relieving cramps or PMS symptoms? Leave a message below, or reach me through my website.

Thanks for reading!

Forbidden Rice Veggie Bowl

Looking for an easy vegetarian recipe or an alternative to boring ole’ white or brown rice?  I’ve recently discovered Forbidden Rice, an exotic and somewhat pretentious name for black rice, and I highly recommend trying it.  I first had it at a Los Angeles restaurant called Flower Child.  It was so good that when I got home I immediately tried to recreate the recipe. There are a few reasons why I’m loving this rice.  Not only does it come out with a risotto-like texture, but the grains contain an extraordinary amount of anthocyanin, the powerful antioxidant responsible for giving certain foods like blueberries or eggplants their beautiful purple color (source: Modern Farmer).

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When recreating the recipe from Flower Child, I had to do a bit of guess work.  I ended up just using whatever veggies I had leftover in the fridge, but the ones used at the restaurant were broccoli, carrot, snap peas, japonica, onion, and bok choy.  I’ve never heard of or seen japonica in a store or at a farmers market, so I left that one out. Here is how I prepared this delicious meal using what I already had on hand:

Ingredients

-1 cup Forbidden Rice, soaked or rinsed thouroughly and drained
-2 cups water
-1/2 chicken bouillion cube
-1 head of broccoli, chopped
-1 zucchini, chopped inot 1/4 inch rounds
-1 carrot, julienned
-1 onion, small diced
-5 cloves of garlic, small diced
-dried chili flakes
-sesame oil
-salt, pepper
-1 tablespoon ghee or butter

 

Instructions

1- Add rinsed rice to a small pot with 2 cups water, the boullion cube and ghee (optional). *Note- I barely salt the water since the boullion contains salt.  Cook over high heat on the stove until boiling, then cover and reduce heat to low for about 20 mintues or until cooked through.  Remove from heat and leave lid on.

2- While the rice cooks, heat a medium-sized pan over medium high heat.  Add sesame to the pan.  Add the carrots and broccoli first.  Season lightly with salt and pepper and cook for about five minutes or until slightly soft.  Next, add the zucchini, onion, and garlic.  Lightly season again with salt and pepper and add the chili flakes. Add more sesame oil if necessary.  Cook about 5-6 minutes, or until everything is softened.  Turn heat to low.

3- Add the cooked rice to the pan of vegetables and toss to thoroughly combine everything.  Serve and enjoy this healthy meal!

 

Healthy Wings Two Ways!

It’s nearly Fall again, which means it’s time for layers, pumpkin spiced everything and football.  With NFL season gearing up, I thought it would be appropriate to share a chicken wing recipe.  But not just one recipe, two recipes!

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My wings are no fry with no breading, and they’re ridiculously flavorful, mouthwatering and healthy.  I’m definitely proud of myself for these, as I just experimented in the kitchen and came out with something my friends loved.  I hope you enjoy these as much as I do!

Asian-Style Wings (aka, honey, garlic, five spice wings)

 

Ingredients

-6 organic chicken wings

-1 teaspoon sea salt

-1 teaspoon pepper

-1.5 teaspoons garlic powder

-1.5 teaspoons Chinese five spice

-1 teaspoon onion powder

-honey (preferably raw and locally-sourced)

-1 tablespoon melted ghee or butter

 

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Instructions

1- Heat oven to 450 degrees F.  Line a baking sheet with tin foil and preheat the baking sheet.  Rinse chicken and pat completely dry with paper towels.  Place in a large plastic ziplock bag.

2- In a bowl, combine the spices and mix together.  Add the spices, about a tablespoon of honey and melted ghee/butter to the bag of chicken and shake to fully coat the chicken. Remove the baking sheet from the oven.  Place the chicken on the sheet and place in the oven for 20 minutes.  After 20 minutes, flip the chicken and cook for another 20 minutes.

3- Remove from the oven.  Lightly drizzle honey over the wings and serve.

 

 

Indian-Style Wings (aka, Crispy Wings)

 

Ingredients

-6 organic chicken wings

-1 teaspoon turmeric powder

-1 teaspoon curry powder

-1 teaspoon garam masala

-1 teaspoon coriander powder

-1 teaspoon garlic powder

-1 teaspoon onion powder

-1 teaspoon cumin

-1 teaspoon sea salt

-1 teaspoon pepper

-1 tablespoon melted ghee or butter

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Instructions

1) Heat oven to 450 degrees F.  Line a baking sheet with tin foil and preheat the baking sheet.  Rinse chicken and pat completely dry with paper towels.  Place in a large plastic ziplock bag.

2) In a bowl, combine the spices and mix together.  Add the spices and melted ghee/butter to the bag of chicken and shake to fully coat the chicken. Remove the baking sheet from the oven.  Place the chicken on the sheet and place in the oven for 20 minutes.  After 20 minutes, flip the chicken and cook for another 20 minutes.

3- Remove from the oven and serve.

 

Looking for more recipes?  Check out all my other recipes on my blog, or reach me on my website.

4 Ways to Motivate Yourself When All You Want Is To Do Nothing At All

I was inspired to write this post based off how I currently feel on this cold, foggy day.  I’m working from home, and I want nothing more than to cuddle up with my dogs and hibernate.  However, that’s not an option as work has to be done. So, what do I do to motivate myself?  Here are some tips that work for me, so if you can relate to what I’m saying, please try these suggestions out!

 

1. Eat fat. 

Our brains are made up of about 60% fat and need fat to promote clear thinking and focus. Outdated research suggested people stay away from products containing fat, so for me growing up I typically ate fat-free products.  I can’t tell you how relieved I am to now know that healthy fats are actually an essential part of our diet.  Foods like avocado, salmon, coconut oil, organic grass-fed butter and egg yolks are all examples of healthy fats that most people should consume on a daily basis.  I personally don’t eat much dairy, but it makes me sad that I deprived myself of the delicious goodness that is whole milk and 2% Greek yogurt for so many years.  Fat-free products not only taste unsatisfying, but they are typically packed with preservatives and hidden sugars in attempt to improve flavor.  By eating more fat, especially earlier in the day, you can power your brain, enhance learning and memory, and protect yourself again future brain diseases.

To give you an idea of how I fit fats into my diet, here is an example of what I might eat in a day:

Early Morning Meal — My Daily Green Smoothie, which always includes chia seeds and hemp seeds

Breakfast — Two eggs fried in either ghee or coconut oil with vegetables sautéd in either coconut oil or olive oil over rice.

Lunch — Mixed green salad with avocado and a little olive oil with lemon and lime for dressing.

Snack — Apple with almond butter.

Dinner — Baked salmon with steamed broccoli over quinoa.

Fat sources for the day = chia seeds, hemp seeds, egg yolks, ghee, coconut oil, avocado, olive oil, almond butter and salmon.  If you focus on eating whole foods, it’s not so hard to get your daily fat!

 

2. Experiment with Essential Oils

Aromatherapy has been used for thousands of years to improve mood, aid with sleep, energize, fight disease, and so much more.  There’s pretty much an essential oil for just about anything you can think of.  For me, after years of taking pharmaceuticals to manage ADHD, essential oils, in addition to diet, have become my all-natural solution for staying focused.  There are different oils you can use, and there are also oils made of a combination of different scents.  My absolute favorite oil is by DoTerra and it’s called InTune.  It’s a combination of several oils, but it’s my go-to scent whenever it’s time to get working.  Other oils that work well, which are mostly found in InTune, are lavender, Roman chamomile, mandarin, ylang ylang (I love this scent!), frankincense (I love this one too!),  vetiver, and patchouli.

 

3. Use Cannabis

This recommendation might sound counterintuitive and also may not be a solution for everyone.  For me, I have found with certain strains of cannabis that I can manage my ADHD-tendencies.  I do live in California where just about anyone can get a medical marijuana card, so apologies to those of you who unfortunately don’t have access to legal medicine.  For those of you who do, certain strains can actually give you clarity, laser-sharp focus, and can get those creative juices flowing.  Of course, it’s always important to consult your doctor or bud tender first, since they will be able to recommend the best strains for your specific needs, but definitely ask if cannabis can be a good solution for you too.

 

4. Set Daily Goals 

There’s something about writing out your daily to-do list that makes it much easier to get work done during the day.  I think it’s because lists hold you accountable and help with time management.  I actually prefer to write my list the night before, so that I can know exactly what needs to be done when I wake up the following day.

The other part of goal setting, especially when you’re feeling unmotivated, is to set what I call “power hour” goals.  It doesn’t necessarily need to be an hour, but what I’ll do is set a timer for typically about 20-30 minutes and during this time I have to stay completely focused on one task, like writing a blog post.  When my timer goes off I then allow myself a five minute break to walk around and stretch. Sometimes on my break I even let myself check Facebook 🙂  The point is that this system forces my lazy brain to work hard with the promise of a reward.  Because I get to take breaks I don’t get burnt out this way, not to mention I get in a little exercise!

 

For more tips like these, please leave a comment or drop me a line on my website.  Let’s talk!

 

 

 

 

 

 

How To Naturally Treat ADHD

Not unlike most children, when I was younger, paying attention in class and sitting still was difficult for me. When I was 15, I diagnosed myself with Attention Deficit Hyperactivity Disorder (ADHD) and had a much easier time getting my prescription for Adderall (a medication commonly used to treat ADHD) from my doctor then I think I probably should have. “You want Adderall? No problem, I’ll prescribe you Adderall,” I clearly remember my pediatrician saying. Although my mom ended up taking me to a different doctor who diagnosed me with ADHD before prescribing the medication, for the next four years after that, I took Adderall daily, believing that I wouldn’t be as productive or successful without it. While I did have insanely sharp focus, I hated the side effects. The medication made it so that I didn’t want to eat, I couldn’t comfortably socialize, and I couldn’t sleep. But my grades in school improved dramatically enough that I convinced myself Adderall made me smarter and better at school.

By the age of 20, I decided I was done with the drug and the uncomfortable, anxious way it made me feel. When I went off it, my goal wasn’t necessarily to go cold turkey, but I wanted to test myself and see how I did in school without the drug while implementing some natural methods for concentrating. It took a little time, and I know this wouldn’t be the case for all people with an attention disorder, but I’ve found that I can absolutely be productive without medication. I believe that the following natural remedies can truly help with concentration and that either on their own or in conjunction with medication, can greatly benefit those struggling with ADHD.

Understanding the Power of the Gut

Our intestines contain a population of microbes known as gut microbiota. Microbiota contains tens of trillions of microorganisms, with at least 1000 different species of bacteria with more than 3 million genes (source: Gut Microbiota). A baby born vaginally gets her first dose of these microorganisms as soon as she exits her mother’s vagina. Children born through C-sections miss some of the bacteria that children born vaginally get.  Instead, a C-section baby gets her first bacteria from her mother’s skin and the skin of the doctors and nurses in the delivery room (source: heathline).  In either situation, from that moment on, everything affects the babies microbiota; the food she eats, the water she drinks, her environment, and the air she breathes. Although the baby can adapt to change, a loss of balance in the gut microbiota may result in dysbiosis (the opposite of symbiosis). Dysbiosis may be linked to a number of health problems such as functional bowel disorders, inflammatory bowel disease, allergies, obesity, and diabetes, to name some. According to author and doctor, Natasha Campbell-McBride, 84 percent of your immunity is located in your gut wall. And if you don’t have healthy gut flora, your immune system simply can’t function optimally (Source: GAPS Diet).

 

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Happy gut microbes

 

Gut dysbiosis is also commonly found in children with ADD/ADHD and other mental health illnesses and disorders like depression, or bipolar disorder.  (source: Epidemic Answers). In my own experience, I have found that by treating the gut, I could get by without medication. Another thing I found while researching is that children with ADHD typically have low levels of dopamine, which is an important neurotransmitter that promotes feelings of calm and well-being. This is why kids with ADHD, while not typically being able to sit still for too long, have been found to sit very calmly for hours on end while playing video games, since playing video games releases dopamine. With all of this knowledge, I now have recommendations for ways to balance dopamine levels and improve gut health to naturally achieve laser sharp focus.

Diet

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Eating a well-balanced diet with plenty of whole grains, vegetables, fruits, lean protein, healthy fats, and purified water will play a huge role in curbing ADHD symptoms. Eat organic whenever possible, take probiotics regularly, and check in with yourself to see how your body feels after you eat certain foods. There are a number of foods that can typically cause food allergies or sensitivities in people, such as: gluten, sugar, processed and fried foods, food colorings, dairy, alcohol, red meat, caffeine, soy, corn, and nightshade vegetables. An allergy or sensitivity to a particular food may cause symptoms of ADHD. Experiment by eliminating foods from these food groups then add them back into your diet one by one.  During this process, I recommend taking notes of your concentration, energy, digestion, and sleep before and after eating and you may just find some foods work better for your body and concentration levels than others.

Lifestyle

Quality sleep and healthy lifestyle choices will also impact your ability to focus during the day. Most people need at least eight solid hours of sleep, which means you should begin winding down and turning off the computer, television, or any devices with a blue light at least an hour before bed. Try to steer clear of caffeine, sugar, and alcohol, as these will impact sleep quality too.

 

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Yoga on a stand up paddle board requires a quiet, focused mind…

 

For both children and adults with ADHD, exercise is like medicine. It helps to get rid of excess energy, and in my own experience, I’ve found that exercise is the only time where I can pretty much turn off my mind. Exercise stimulates cognitive thinking and increases levels of dopamine, thus improving levels of concentration for hours after completion. Switching up forms of exercise, and learning new ones, have actually been found to improve organization skills, and when you combine mind-body exercises with a deep mental focus, you may even get more positive results (source: health.com). I have to switch up my exercises just to stay interested, so I like to rotate between pilates, yoga, barre, running, dance, and weight training.

Massage

Like exercise, massage also increases levels of dopamine, which is the hormone lacking in people with ADHD. The benefits of regular massage for people with ADHD have been found to result in more restful sleep, improved mood, improved social function, improved focus, and anger control. If you can’t go out and get a massage regularly, then try giving yourself a massage. You can even incorporate essential oils like lavender, frankincense, or mandarin into your massages for greater results since aromatherapy can also be a powerful tool for aiding in focus and calmness.

Work Breaks

When focusing for long periods of time is a challenge, try breaking up your workload. I’ll set a timer for myself for 20-minute periods where I power through work, followed by a brief break. During this break, I’ll do anything from stretching to browsing Pinterest, but after about five minutes I have to get back into work mode. I find these frequent and shorter work periods actually make me more productive in the long run.

 

Are you or is someone you know struggling with symptoms of ADHD?  Then let’s talk!  I am a Certified Integrative Nutritionist with a background in holistic health who would love to help you.

 

 

 

5 Ways to Start Sleeping Better

Like most people, I love to sleep, but I haven’t always been a great sleeper. These days my head hits the pillow and I’m out, but those nights when I just couldn’t fall asleep no matter how tired I felt really stunk. I hate the feeling of being tired but wired, or being wide awake, tossing and turning, and unable to get my mind to rest. With our modern world’s media obsession, I absolutely believe we aren’t sleeping as well as we used to, and that technology is a huge factor. I’ve certainly always been that person dicking around on my phone or computer or watching tv or listening to music right before bed, but quality sleep is so important that I’ve changed my ways. Here are some tips to improve your beauty regimen and better your sleep:

1- Turn your cellphone off at night. Ok, do not panic cellphone-addicted readers… Want better sleep?  Then turn your phone off at night!

Our phones produce a light that triggers our brains to stay awake, thus disrupting the body’s natural sleep-wake cycle (source: Sleep Foundation). This causes tension in the body that releases the stress hormone cortisol, especially if you’re doing something like playing a video game or checking your email. Cortisol triggers the body into “fight of flight” mode, which can negatively impact sleep. I always encourage my clients to get in the habit of powering down their devices (computers, tablets and televisions included) at least one hour before bed to get their brains to shut down for sleep mode. I’ve done this experiment myself and found that I do, in fact, sleep better. And when you get better sleep, it makes it that much easier to make healthier choices throughout the day. For example, do you find that when you’re tired and lazy you go for easy food options, like pizza or pre-made sandwiches versus a healthy meal? We look for foods with sugar or caffeine to give us that temporary boost of energy, but temporary is the operative word here because this type of energy does not sustain.

2- Create a nighttime routine. There are so many ways to relax before bedtime, it’s just a matter of finding what works best for you. I definitely recommend cutting back on sugar and caffeine, especially later in the day. Some other ideas to relax include: stretching, giving yourself a little self-massage, drinking something warm and soothing, reading (not on a device!), or journaling. Journaling before bed is ideal and therapeutic because it gives you the opportunity to let out all the stresses and thoughts bouncing around your head that could potentially keep you awake at night. I spend that time reflecting on my day, writing down what I’m grateful for, and like I said, just writing whatever is on my mind. One other thing I’ve found that works wonders for me is using essential oils. Lavender oil in particular is intended for relaxing, so I will put a little dab of the oil on my pillow or in my oil diffuser to get me bed-ready. Lavender eye pillows are also very soothing.

3- Blackout. Don’t get too excited, I’m not talking about drinking yourself to sleep. Black out your room at night so that as little light as possible is showing. That includes any lights inside or outside your room, which may also include night-lights or those little blinking lights from your wireless modem or whatnot. The darker your room, the better.

4- Silence! Same idea as #1 and #3. Just like light, sounds are distracting and keep your brain active, so try not to fall asleep with a movie or music still on. If so inclined, you could invest in a white noise maker. If sound is something you can’t control, such as noises from the street or a noisy roommate, ear plugs might be helpful.

5- Get naked. Cooler temperatures trigger the “let’s sleep now” response in your body, so while you could go light on the comforter or heat, I prefer to sleep naked. This also gives your body a chance to breath and to get in a more relaxed state, since sleeping overheated can also negatively affect your cortisol levels. High cortisol affects other aspects of your health, like anxiety levels, weight gain, unhealthy food cravings, etc.images

 

 

Want to get even better beauty sleep and health? Visit my website and schedule a complimentary health coaching consultation with me so we can find out what works best for your lifestyle.

5 Cooking Tips For the Novice Chef

I am a self-proclaimed, self-taught chef. Six years ago there were about three things I could do in the kitchen: pour myself cereal, cook instant mac and cheese, and make a salad. It really wasn’t until I started dating my boyfriend back in college that I decided I needed to add some dishes to my repertoire. It all started one summer, the summer I fell in love, that I started whipping up pesto pasta with spicy sausages. Literally I made this about 10 times in just a couple weeks, eagerly trying to perfect this relatively simple dish. When Ed and I look back at that summer we refer to it as the summer of pesto pasta. I overdid it, but I wanted to teach myself to cook and to cook well.

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Now I can cook other stuff!

For the novice, or possibly even the more experienced chef, I’d like to share some tips I picked up along the last six years that have advanced my cooking and overall attitude towards being in the kitchen. Just remember, cooking takes time and lots of patience, so don’t be afraid to make mistakes. I’ve certainly messed up my fair share of dishes, but those mistakes were valuable in helping me improve.

1- Know when to salt. Depending on what you’re preparing there is a proper time to salt. For pasta, rice, and meat, salt before cooking to boost flavor. Aka, for the pasta and rice, toss in salt before bringing the water to a boil. Mushrooms and beans should take salt at the end of the cooking process. For onions, it is a matter of preference. If you enjoy your onions browned and caramelized, add salt at the end of cooking. Conversely, if you like your onions soft and translucent, add salt earlier on (Source: Organic Authority).

2- Use the healthiest pans out there. I grew up using teflon pans because they were so easy to clean, however, I’ve since learned that teflon is some of the worst cookware out there. It releases toxic chemicals into the food and air when you cook, especially if you scratch it, so why not avoid that and use better pots and pans?  Avoid teflon, aluminum and copper, and use cast iron, stainless steel, or enamel. I am a huge advocate of cast iron. Not only does it add iron to your diet when you cook with it and heat food faster, but I also personally think it makes food taste exceptionally good. Especially fried eggs (I love eggs!). The best fried eggs can be made in cast iron by frying it with a little oil, then steaming it by adding a tiny bit of water and covering it with a lid for a couple minutes. You’re welcome.

13.25 Inch Cast Iron Skillet

I like cast iron cookware by Lodge

3- Use a variety of cooking methods. Steam, sauté, sear, boil, roast, bake, raw… there are so many ways to enjoy your food. Switch up the way you prepare your meals, because cooking tends to reduce the vitamin content of the food, since some vitamins are sensitive to heat, water and air.Try eating your vegetables raw, especially in the hot, summer months.

4- Use your microwave minimally. Of course using a microwave is convenient, but using a microwave isn’t the healthiest. Not only does the radiation from microwaving change the molecules in our food and substantially reduce the nutrients, it can also release toxins if using plastic to reheat your food. It’s actually been found that cooking vegetables in a microwave reduces the number of nutrients by 97% (source: Natural News). I know, I can be lazy too, but try reheating your meals at a low temperature in the oven or on the stove top, or at least use glass containers or microwave-safe dishes if you need to microwave.

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5- Prep all your food when you get home from grocery shopping. This sounds like a pain, but it actually will save you time and effort during the week. I like to salt and pepper my meat before I put it away in the fridge or freezer, wash and chop all my fruits and veggies, and maybe make a pot of whole grains to last me a few days. This way I can reach in the fridge and grab pre-made or pre-prepped items without having to always pull out the cutting board. This also saves on clean up time!lemons

 

Have additional tips for the novice chef?  I’d love to hear them! Want more tips and health info? Subscribe to my newsletters!

Some of My Favorite Things…

I moved recently.  Anyone that has ever moved before knows just how much it can throw off your routine until you settle into the new place, and this move was no exception for me. I didn’t cook at all for the last couple weeks and felt the toll the exhaustion and stress of moving was taking on my body. I noticed a big difference in my skin too. I was recently introduced to a beauty line, Beauty Counter, that has been so helpful since my skin breakouts recently that I had to share with you all!

I’d like to note that any product you see me market on my blog is a product that I truly love, because I only promote things that I think will benefit others like they benefited me. These particular products by Beauty Counter are especially great because they are made with all natural products and essential oils. The line was created by a mother who just wanted to find safer products to use on both herself and her family.

If you didn’t already know, there are about 10,000 chemicals commonly found in personal care products — only 10% of those chemicals have safety data. The United States has not passed a federal law to regulate the ingredients used in personal care products since 1938. The European Union has spent the past two decades banning or restricting more than 1,300 ingredients. The U.S?… Only 11. Women absorb almost 5 pounds of toxic chemicals a year by using beauty products and 60% of what we put on our body goes right into our bloodstream. Our skin is our largest organ- we must take care of it!

Here’s one reason why I love Beauty Counter… they believe that our health should NEVER be compromised for beauty.
AMEN to that!
My favorite products so far have been their Soothing Face Wash, Radiance Firming Complex, and the Uplifting Day Cream. I love the way they all smell too!

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You Are Invited! Slim Down For Summer and Join Me For A Summer Anti-Inflammation Detox

17327_10204034803084733_8189935535209272625_nWho else wants to feel totally energized, vibrant, and renewed this summer? Who wants to feel the best they’ve ever felt, lose some weight, and think more clearly than ever before? If this speaks to you, then join me this summer for an anti-inflammation detox and elimination diet!

Is a detox right for you? 

• Do you have trouble concentrating and/or staying focused?

• Do you feel tired or lethargic?
• Do you experience frequent colds or flues?
• Do you have joint pain or stiffness?

• Do you get frequent headaches?
• Are you overweight?
• Have you had a change in body odor or taste in your mouth?
• Do you have dark circles under your eyes?
• Does you skin lack luster?
• Do you have acne, eczema, or psoriasis?
• Do you have constipation (less than one bowel movement/day)?

• Do you have gas, bloating, or indigestion?
• Do you look puffy or bloated?
• Do you have high cholesterol or fatty liver disease?

If you answered “yes” to any of the following questions, then consider detoxing!

What is a detox?

A detox removes toxins from the body, almost like a “spring clean” for the soul to renew your inner self. We are exposed to numerous toxins every day, whether it’s through the air we breath, the food we eat, or the products we use. Stress is a very large contributor to inflammation too, and is also responsible for 75-90% of hospital visits.

As a result of all these toxins in our system, our body becomes inflamed. Although inflammation is typically the body’s natural, healthy immune response (think redness, soreness, or swelling), chronic inflammation often flies under the radar, disengaging the inflammation shut-off button. Chronic, low-level inflammation is also known as the “silent killer,” because it develops without pain and research shows it can lead to obesity, diabetes, cancer, Alzheimer’s, and heart disease among other illnesses.

There are different types of detoxes out there, but I want to focus on the anti-inflammation detox, because reducing levels of inflammation is SO critical for achieving optimum health and avoiding big health problems down the road. This anti-inflammation detox focuses on hormone balance, limiting stress levels, improving sleep, and the elimination diet, which are all important factors that’ll contribute to abundant health and wellbeing. Hormones control everything in our body from the reproductive system to mood, energy levels, sleep, and appearance. All of the sources I previously mentioned that cause inflammation also can cause hormonal imbalances, and create symptoms like irritability, fatigue, inability to lose weight, unhealthy food cravings, and even conditions like diabetes, osteoporosis, or heart disease.

Health Benefits To Expect From This Detox:

  • Improved hormonal balance and fat burning with better liver function.
  • Relief from the effects of harmful excess estrogen (sex hormone).
  • Reduced insulin and less inflammation.
  • Restored serotonin activity and enhanced mood, memory, and focus.
  • Maximized activity of thyroid hormone (energy hormone).
  • Support of the breakdown and clearance of cortisol (stress hormone) from the body.
  • Better appetite control, freedom from cravings, and enhanced fat burning through improved leptin levels.
  • Diminished cellulite.

From this detox you will also learn to identify food sensitivities and allergies, which I will get into more just below.

Detox Details

1. Media Detox

This portion of the detox might be hardest for most. Although you will not need to abstain from media entirely, the more you can power down (especially before bed), the better. This will help greatly to reduce stress levels and improve sleep.

2. Restorative Sleep

Getting quality sleep is extremely important for balancing hormones and reducing inflammation.  It also makes it easier for us to stick with our health goals.

3. Replace home goods, cleaning products, and beauty products with natural, chemical-free products

Although this can be costly, over time I recommend switching out products for natural, chemical-free, or homemade versions to reduce and eliminate toxins. Think about it, over 80,000 industrial chemicals have been developed in the last 80 years, and these chemicals are found in almost every commercial product you use! These chemicals completely disrupt hormone balance and contribute to life-threatening illnesses.

4. Stress Management

Most of us suffer from stress in some way, whether it’s environmental, from food, work-related, relationship-related, personal, or psychological. When stress goes untreated, it suppresses the body’s immune system and ultimately manifests as illness. Stress is also a huge contributor to digestive troubles. Throughout this detox I will be coaching participants on ways to reduce and eliminate stress, since stress also leads to inflammation!

5. The Elimination Diet

It’s hard to pinpoint food allergies or sensitivities, so this part of the detox will help you discover your trigger foods. Over 10 days, we will eliminate some of the most toxic or most commonly allergenic foods from the diet: sugar, processed foods and hydrogenated oils, alcohol, caffeine, corn, dairy, cigarettes, red meats, citrus fruit, peanuts, night shade vegetables, and gluten.

Don’t freak out. You may be thinking “well what’s left for me to eat?,” but that’s where I step in.  Not only will I be coaching you through this process, but I will also set up a support system with the rest of the group members. I will provide you with delicious recipes, meal plans, and whole food education, and don’t forget, I will be joining you for this detox too!

After the ten days of the elimination diet, then the real work starts. Over the course of about three weeks you will begin to reintroduce one food at a time back to your diet. Introduce a food, see how you feel after eating it for two days, then eliminate that food again and start with a new food for two days. This process repeats itself until you’ve tested out all types of inflammatory foods.

The great thing about this detox is that you will feel so much better afterwards that it’ll be easier to incorporate this type of eating on your own.  You’ll be resetting and refreshing your body, so you may even notice that you might not even crave some of the foods you used to crave before, making healthy eating way more convenient!

What You’ll Get With This Detox

For $50.00 (USD), you will receive health coaching, group support, recipes, meal plans, and tips to set yourself up for lasting health improvements!  My health coaching services are normally triple this rate, so take advantage of this opportunity!

Here is what to expect:

-the anti-inflammation overview packet

  • information I’ve compiled about the detox
  • detox Q & A
  • list of foods to eliminate
  • list of foods to include
  • types of activities to include

-tips and tricks that’ll help with the detox, but will also help you after the detox

  • stress management techniques
  • whole food education
  • identifying and deconstructing cravings
  • group health coaching with check ins a couple times a week
  • helpful tips to help you through the detox

-recipes and meal plan

  • a sample meal plan for 10 days
  • recipes for every meal

-group support

  • access to a Facebook support group with other members
  • a partner to share triumphs and set backs with and to have as an accountability coach
  • I’ll be regularly posting tips and tricks here to help with the detox

-unlimited email support with me

  • I’ll be available to answer any questions via email

Join Me!

If this detox speaks to you, then please write me an email so I’ll have your contact information!  This detox will begin the week of July 13, 2015, but it is important to give yourself at least a week leading up to the beginning of the detox to get yourself ready!

You can reach me via email at jessicakhealth@gmail.com and don’t forget to visit my website and sign up for my newsletter www.jkhealthcoach.com.

Face Mapping: Let Your Skin Be Your Guide to Health

Our skin is a reflection of our inner body’s health, according to Ayurvedic tradition.  Ayurveda, “the science of life,” is a 5000-year-old form of natural healing started in India that focuses largely on maintaining balance. By looking specifically at the face, you are able to learn a lot about what might be going on inside of your body, and what might be out of balance in your life.
Face Mapping

1. Forehead

Possibly means: gallbladder and liver issues

The forehead, according to Ayurvedic practices, relates to the nervous system and digestive system.  This means that stress and internal stagnation could be the cause of the breakout here.  Find ways to reduce stress, like yoga or meditation, and reduce the amount of processed foods and unhealthy fats in your diet.

2. Left Eyebrow

Possibly means: repressing emotions in the spleen.

If you have a line on the left side, this could mean you have emotions pent up in the spleen.

3. Right Eyebrow

Possibly means: repressing emotions in the liver.

Cut out the alcohol, processed foods, and sugar.  Drink more water and add lemon to your water to rid the liver of toxins.  Get plenty of sleep and get in light exercise.

4 & 5. Eyes

Possibly means: impaired kidney function, dehydration

The skin around the eyes is typically connected to the health of the kidneys,  Signs like dark circles under the eyes often signals dehydration.  Small irises can tell you that you may have joint problems. If you have a yellowish color in the eyes, then this may be an indication of a weak liver.

6. Cheek

Possibly means: slow metabolism, low absorption of nutrients, lung issues.

The upper cheeks are related to the lungs.  Air pollution can contribute to this, or pressing your face up against a cell phone or dirty pillowcase. The lower cheeks typically mean problems with dental hygiene.

7. Nose

Possibly means: blood and heart issues.

Your nose is connected to your heart.  Swelling of the nose can mean high blood pressure.  Eat well to remedy this. Cut out sugar and processed foods, reduce spicy foods, caffeine and alcohol, lower salt intake, and eat plenty of fresh fruits and vegetables.

8. Lower Lip

Possibly means: intestines, digestion.

The lower lip is linked to the intestines.  Cut back on dairy products and oily meals and eat a diet consisting of lots of fruits and vegetables to keep digestion running smoothly and prevent blemishes.

9. Tongue

Possibly means: toxin buildup, lung issues.

We can learn a lot about our health by looking at the tongue.  White residue on the back of the tongue could mean it’s time for a detox, since this signals a buildup of toxins.  Abrasions or frothiness along the edges of the tongue could mean issues with the lungs, so implement regular aerobic exercise and meditation.  Uneven or ridged outer edges of the tongue often means that nutrients aren’t being absorbed properly into the blood stream.  Implement a diet of whole foods high in vitamins, iron, and folic acid, and steer clear of processed foods.

10. Chin

Possibly means: hormonal imbalance.

Stress and hormonal imbalances can be seen on the chin.  Expect to breakout around your menstrual cycle.  Get plenty of sleep, reduce stress, drink plenty of water, and eat lots of vegetables, especially the leafy green ones.

What’s the lesson here for perfect skin?  Drink lots of water, get plenty of sleep, eat whole foods, especially lots of vitamin-rich vegetables, make time for meditation or stress-relieving activities, and exercise.

Sources: MindBodyGreen, Into The Gloss