DECEMBER 2021
MERRY CHRISTMAS & HAPPY HOLIDAYS
NOVEMBER 2021
What types of oils should one be consuming?
It's important to consume a variety of different types of good fats throughout the day including monounsaturated, saturated, & polyunsaturated oils.
Monounsaturated fats: Cold-pressed, extra-virgin olive oil (my favorite) & avocado oil. (Only use very low heat!), most nuts.
Saturated fats: Organic ghee & coconut oil. (Best for high heat cooking)
Polyunsaturated fats: Hemp seed oil (my favorite), flax seed oil, walnuts, seeds, camelina oil, chia seed oil, pumpkin seed oil, & fish oils (essential omega fatty acids). Do not heat polyunsaturated oils!...They are very sensitive to heat, light, & oxygen.
Not all oils are created equal. Always opt for unrefined, organic, & cold-pressed (when applicable). Adding snacks throughout the day such as olives, avocados, hemp seeds, chia seeds, flaxseeds, nuts & seeds (such as walnuts, almonds, pumpkin seeds, & sesame seeds) is a good way to obtain good fats & essential omega fatty acids.
Good fats are needed for heart, brain, & cholesterol health, nerve cell (neuron) communication, stored energy to keep our energy sustained, for fat-soluble vitamin absorption, cell membrane health, reduced inflammation, hormone health, mood, & so much more!
How much oil should one consume a day?
One should consume approximately, at minimum, one tablespoon each of monounsaturated, saturated, & polyunsaturated oils each day.
OCTOBER 2021
How do we prevent our bodies from becoming too acidic?
One simple way is to incorporate more alkalinizing veggies & fruits into our diets, especially green veggies! If you don't consume enough veggies, there are many wonderful green powders available at Health food stores, including multi-mineral complex formulas. Lemons are also a great way to alkalinize our body once consumed (acidic before consumed). Foremost, remember to drink plenty of water! More alkaline body = less inflammation & susceptibility to illness...even better mood, along with many other positive benefits!
An acidic body can be due to a diet rich in acids, emotional stress, toxic overload, and/or immune reactions, or any process that deprives the cells of oxygen and other nutrients. When this happens, the body will try to compensate for acidic pH by using alkaline minerals such as calcium.
There are resources one can do to help determine potential connective tissue congestion outside of the cells, such as the Salivary PH acid challenge & Urinary PH test.... along with Organ Energy testing, which is included in the initial Nutritional consults with me. What about the status inside of our cells? I also include lactic acid testing to check my client's cellular metabolism (to determine how well the cells, mitochondria, & energy production are performing).
80/20 RULE:
Try to incorporate 80% of your daily intake with alkaline foods. The remaining 20% can be with acidic foods. There are alkaline/acidic food charts available in Natural health care settings, and/or from your Nutritionist or Health care provider.
SEPT 2021
Consuming enough water?
1. Purification can help you remove natural toxins from your body and help maintain a healthy weight.
2. Water plays a vital role in how cells talk to each other to orchestrate full body movement, overall health and well-being.
3. Drinking enough water every day is one of the most overlooked but simplest ways of keeping your body healthy.
4. Proper hydration assists in flushing bodily waste.
5. Water: the natural remedy. Drink your way to better health.
6. Am I Dehydrated? Here’s how to tell
Signs of mild to moderate dehydration include: thirst, fatigue, dry mouth, headaches.
Signs of severe dehydration include: rapid breathing, severe dizziness or lightheadedness, rapid heartbeat, unconsciousness or delirium.
7. Feeling Incomplete? Around 60% of your body consists of water.
Sluggish? Water can boost your energy levels.
Unable to Concentrate? Mild dehydration reduces concentration.
Drink more water.
8. Drinking water is like taking a shower on the inside of your body.
9. Water drink reminder. Stay healthy, stay beautiful.
10. Drink more water
11. Most important function of water in our body
1. Increase the metabolism
2. Improves overall digestion of food
3. Maintain proper body temperature
4. Flushing the toxins out of body
5. Strengthens the hair follicles and reduces hair fall
6. Circulation of oxygen
7. Blood circulation in the body
8. Blood circulation in the body
9. Keep you fuller for longer so you eat less
10. Common skin problems like dry skin and acne
12. Benefits of Drinking Water
1. Weight loss
2. Digestion
3. Brain
4. Skin
5. Headache cure
6. Energy
7. Better exercise
13. Health Benefits of Drinking Water
1. Better fat metabolism
2. Decreased cravings
3. Flushes toxins from the body
4. Healthier skin and complexion
14. Are you drinking enough water?
15. Water – the miracle drink that will improve your health control your weight clear your complexion and so much more.
16. Cranky? Even minor dehydration can cause irritability, fatigue, headaches and impaired concentration. Good hydration is for life!
17. Drink 8 glasses of water every day
18. Hydro powered fresh thinking. Drink water. Water is the best choice.
19. The easiest healthy habit you can adopt? Just drink more water…
20. You are what you drink. Drink water. Between 50% and 75% of the body is made up of water.
August 2021
The Wonders of Superfoods
What are Superfoods?
Superfoods are a group of foods in which the concentration of nutrients exceeds the concentration of nutrients in 99% of other foods. For example, acai berries, blackberries, blueberries, ginger and pecans are all considered superfoods.
The Best Known Superfoods
Goji Berries: one tablespoon of goji berries contains one gram of protein, 36% of the daily dose of vitamin A, a record-breaking amount of vitamin C, and only 18 calories.
Chia Seeds: there is an unmatched amount of essential fatty acids in Chia Seeds. More antioxidants than in blueberries and other berries. Chia is also rich in iron, vitamins, minerals, zinc and potassium.
Spirulina: the most well-selling superfood with 4000% more beta carotene than carrots, high protein content and Vitamin B12.
Cocoa Beans: raw cocoa beans are capable of raising your mood without unpleasant consequences. In addition, they contain iron and magnesium, and the amount of antioxidants is 20 times greater than in green tea.
Acai Berries: this berry can help preserve beauty, health and youth hence its other name: “youth berry”. Scientists have also found a lot of other nutrients such as essential fatty acids, vitamins and minerals.
The Top 12 Superfoods
As voted by experts at the 2013 Conference on Functional Medicine.
Avocado, Spinach, Seaweed, Pomegranate, Blueberries, Broccoli (and cruciferous), Beef, Wild Salmon from Alaska, Almonds, Coconut Oil, Olive Oil, Green Tea.
“Many factors influence your health, but food is often the most important. Change the food you eat, and you change your body.” – Dr Mehmet Oz
“Meals can work like medicine, or create mayhem in your body. Watch how it happens (and you may never eat junk again.” – Dr Mehmet Oz
“I’d say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted.” – Elizabeth Somer
Are Fats Superfoods?
The trick is to get fat from the right sources because dietary fats come in several forms. These superfoods contain the right fats with loads of benefits for our body:
Avocados | Fish | Nuts | Olive Oil | Seeds
Get the Wholegrain Truth
Whole grains contain more fibre and nutrients than refined carbohydrate so choose these superfoods for more fibre and nutrients that your body will thank you for:
Brown Rice, Buckwheat, Bulgur or Cracked Wheat, Millet, Quinoa, Sorghum
An Epic Superfood You’re Sure to Love
High-quality chocolate like dark chocolate, chocolate with 70% cacao or more, and cocoa powder have flavonoids shown to boost blood flow and deliver oxygen, vitamins, and minerals to the epidermis so it can build new cells within your body.
Eggs are Readily-Available Superfoods
Eggs are the perfect pop of protein—they contain all nine of the essential amino acids your body needs.
Superfoods Recipe
Avocado Toast
1. Mash half an avocado and spread it over one slice of whole wheat toast.
2. Drizzle with lemon juice and olive oil and sprinkle with red chilli flakes.
3. Add a slice of tomato.
This recipe is easy, delicious and satisfying. Best of all, it only takes a few minutes to make!
Superfoods Snack
Greek Yoghurt With Berries, Nuts or Chia Seeds
Research shows that an afternoon snack of plain Greek yogurt with a high protein content (24 grams) reduces hunger, increases fullness, and delays subsequent eating compared with lower protein snacks or no snacks.
Superfoods Recipe
Tomatoes Sautéed with Olive Oil
“Blue Zoners” (regions of the world where people live much longer than average) figured out this magical, delicious combo long ago—and, it turns out, the pairing of tomatoes and olive oil creates an antioxidant-packed snack of goodness that can help you live longer.
Did You Know?
Acai berries are a superfood that are super hard to pick. Acai palm trees can grow as high as 60 feet in the Brazilian rainforest! Because harvesting is done by hand, the locals responsible for collecting the berries have to scale dangerous heights to retrieve these tasty treats.
Myth: Superfoods Are Exotic & Expensive
Eating a diet that’s high in processed foods but adding in some goji berries doesn’t mean you have a healthy diet. You’ll save money and be much healthier if you focus on eating more whole foods and “everyday superfoods” like spinach, mushrooms, squash, blueberries, oranges and apples, lentils, whole grains and nuts.
Did you know?
Some superfoods have high ORAC rate (Oxygen Radical Absorbance Capacity) to fight against cancer, cardiovascular diseases, chronic diseases of organs and tissues. These include sorghum bran, acai berries, blackberries, blueberries, ginger and pecans.
JULY 2021
Iodine is needed for the production of thyroid hormone. Our bodies do not make iodine.....
........so it must be an essential part of our diet. Iodine is found in various foods. Unfortunately, 72% of people worldwide are affected by some type of iodine deficiency disorder.
Foods Rich in Iodine
Seaweeds
Sea Salt
Strawberries
Fennel
Watercress
Cranberries
Spinach
Coconut Oil
Broccoli
Himalayan
Crystal Salt
Signs of Iodine Deficiency
Hair Loss
Depression
Constipation
Dry Skin
Weight Gain
Goitre
Brittle Nails
Lack Of Sweat
Cold Skin
Forgetfulness
Fatigue
Swollen Neck (AKA Swollen Thyroid)
Change in Heart Rate
Weakness
Heavy or Irregular Periods
The highest concentration of iodine is found in sea vegetables. – Dr. Thomas Lodi
Iodine
Getting enough iodine is important for everyone! Iodine is a mineral used by the thyroid gland to make thyroid hormones. These hormones help control growth, repair damaged cells, and support a healthy metabolism. Seaweed, depending on the type, where it was grown, and how it was processed is one of the best sources of iodine. Nearly 1 teaspoon of dried kelp may contain over 100% of an adult’s recommended daily intake. Too much iodine can be harmful! An average adult should stick around 150 micrograms of iodine per day.
Iodine is a micronutrient classified as a mineral. It is a trace-mineral meaning it is needed in the body in small amounts. It is an essential nutrient meaning the body cannot make it and therefore it must be obtained through the diet.
Live Your Breast Life
lodine supplements have consistently shown to improve breast health!
Function
lodine is a trace mineral that is abundant in our current food supply. It is naturally present in some foods, added to some types of salt, and is available as a supplement. The body cannot store large amounts of iodine which is why we need to consume adequate iodine through diet. lodine is needed to make thyroid hormones. These hormones play an integral role in numerous physiological processes including, but not limited to:
Body temperature regulation
Metabolic rate
Reproduction and growth
Blood cell production
Nerve and muscle function
Iodine helps convert thyroid stimulation hormone (TSH) to triiodothyronine (T3) and thyroxine (T4). This conversion is important for the thyroid to function properly.
Vegans
Can encounter iodine deficiency which can cause constant sleepiness and fatigue, dry skin, high cholesterol levels, muscle weakness, fertility problems, weight gain, puffy face, anemia, reduced heart rate, hair loss, memory problems and difficulty concentrating and on rare occasions depression.
Great sources of iodine:
Include kelp, dulse, prunes, cranberries, potatoes, corn, iodized salt, navy beans, strawberries, bananas and laver (seaweed).
Sea Moss + Thyroid Function
Health Benefit
Did you know that sea moss is full of different iodine compounds that your thyroid needs to be healthy? Sea moss contains concentrated iodine, which your thyroid uses to make hormones that regulate your digestion, metabolism and mood.
Even if you have no thyroid your body still requires iodine to function as every cell in the body requires iodine! – Dani Jackson
72% of the world’s population is affected by some type of iodine deficiency disorder.
Iodine
The most overlooked mineral, yet its importance to overall health and well being is vital! Iodine is critical for the formation of thyroid hormone in the thyroid hormone in the thyroid gland. When your thyroid suffers, so does the rest of your body. A major connection exists between low thyroid and low adrenal.
8 Benefits of Iodine
Controls metabolic rate
Maintains optimal energy levels
Prevents certain kind of cancers
Removes toxic chemicals
Boosts immunity
Forms healthy and shiny skin
Prevents enlarged thyroid gland
Prevents impaired development and growth in children
Iodine Deficiency Disorder
Refers to the abnormalities that result when the body does not get enough iodine.
Sign – Enlarged thyroid gland
Cause – Lack of iodine-rich food, presence of goitrogens.
Prevention & Treatment – 1. Use iodized salt when preparing food. 2. Eat foods rich in iodine. 3. Take iodine supplement prescribed by Physicians.
Symptoms of lodine Deficiency
The World Health Organization (WHO) estimates over 2 billion people may be iodine deficient.
Slowed Metabolism
A lack of iodine can lead to a reduced ability to biosynthesize food into usable nutrients, causing a sluggish metabolism.
Emotional Upset & Anxiety
An iodine deficiency may lead to emotional imbalances, anxiety and a lack of sexual interest.
Lowered Immunity
lodine deficiency leaves us open to free radical exposure, which can cause us to experience more colds and flus.
Common Symptoms of Iodine Deficiency
Cold hands & Fingers
Slower
Metabolism
Enlarged Thyroid or Goiter
Depression & Anxiety
Hypothyroidism
Lowered Immunity
The single most important thing you can do to boost your fertility is to have your iodine levels checked and consult a practitioner with expertise in iodine supplementation. – Lucy Herron – The Lucy Rose Clinic
Adequate stores of iodine can be maintained in the following way:
Include foods rich in iodine such as dairy products, seafood, meat, bread, and eggs to name a few
Half a teaspoon of iodized salt per day for those who do not eat bread or dairy.
Include iodine supplements in either liquid or tablet form.
JUNE 2021
Did you know that eliminating toxic & harmful ingredients found in skincare products is a form of cleansing & detoxing the body?!
Ingredients such as parabens, formaldehyde, and phthalates are unfortunately found in many of our skincare products today have been linked to some pretty serious health concerns such as cancer, hormonal imbalances (endocrine disruptors), and respiratory issues, just to name a few.
There are toxic ingredients found in many skincare products. It's important to make better, more non-toxic decisions when it comes to choosing your skincare products.
1. PHTHALATES
· Found In: Hair spray, hair gel, deodorant, lipstick, lotion, nail polish, fragrance, perfume, nail strengtheners, eyelash glue
· Ingredients To Look For Phthalate, DBP, DEHP, DMP, DEP, with variations on dibutyl/diethyl ester or 1,2-benzenedicarboxylate, fragrance.
2. CHEMICAL SUNSCREENS
· Found In: Sunscreens, creams, makeup and lip balms with SPF. Chemical sunscreens absorb the UV rays before they cause damage to the skin.
· Ingredients To Look For: Padimate-O, PABA, octinoxate, benzophenone, oxybenzone, octyl-methoxycinnamate, homosalate. Generally speaking, if something doesn’t explicitly say that it is a mineral or physical blocker and claims to have SPF, it is a chemical sunscreen.
3. LEAD
· Found In: Eyeliners, lipsticks, lip glosses, lip conditioners, and hair dye. It is usually found as a contaminant and will not be listed on labels. In 2009, the FDA conducted a study and found lead in all chemicals tested.
· Ingredients To Look For: Thimerosal and variations. But again, they are usually not listed at all because it is a contaminant, not an ingredient.
4. 1,4-DIOXANE
· Found In: Baby products, children’s bath products such as body soaps, baby shampoos and bubble bath, hair relaxers, curl creams, dyes, shampoo, sunless tanners, body lotions, detergents, and face creams.
· Ingredients To Look For: Polyethylene, polyethylene glycol (PEG), polyoxyethylene, ethoxylated ingredients, sodium laureate sulfate, polysorbate, -eth – or oxynol-, oleths.
5. FORMALDEHYDE
· Found In: Nail products, shampoos, hair dyes, antiperspirant, makeup, bubble bath, liquid baby soap, bath lotions, keratin hair treatments and other hair growth products. It’s used as a preservative to prevent bacteria from growing in water-based products.
· Ingredients To Look For: Diazolidinyl urea, DMDM Hydantoin, quaternium -15, 2-bromo-2nitropropane-1,3 diol, imidazolidinyl urea, cormalin, formic aldehyde, sodium hydroxymethyl glycinate, methenamine, bronopol.
6. DIETHANOLAMINE (DEA)
TRIETHANOLAMINE (TEA)
MONOETHANOLAMINE (MEA)
ETHANOLAMINE (ETA)
· Found In: Wetting agents and emulsifiers in products such as facial cleansers, shampoos, hair dyes, hair relaxers and body wash.
· Ingredients To Look For: Triethanolamine, TEA lauryl sulfate, cocamide DEA, Cocamide MEA, DEA-CETYL, phosphate, DEA oleth-3 phosphate, lauramide DEA, lin oleamide MEA, myristamide, DEA, Oleamide DEA, steramide MEA.
7. FRAGRANCE
· Found In: Almost everything! It can be legally hidden because it is regarded as a “trade secret”.
· Ingredients To Look For: Fragrance, Perfume, Parfum.
8. DIETHYLENE GLYCOL (DEG)
PROPYLENE GLYCOL (PG)
ETHYLENE GLYCOL
POLYETHYLENE GLYCOL (PEG)
· Found In: Fragrances, shampoo, baby washes, lotions, makeup, foundation and soaps.
· Ingredients To Look For: The names listed above, 1-2 propanediol, variations on 1,2-dihydroxypropane and variations on methyl ethylene glycol.
9. MERCURY
· Found In: Skin lightening creams and mascara.
· Ingredients To Look For: Thimerosal is one thing you can look for. However, since Mercury is a contaminant you most likely won’t find it on a label.
10. MINERAL OIL
· Found In: Creams and skin treatments.
· Ingredients To Look For: White oil, liquid paraffin, pariffinum liquidum (Latin), and baby oil.
11. PARABENS
· Found In: Nearly every type of cosmetics. It is estimated that parabens are in between 75% and 95% of all products.
· Ingredients To Look For: Methyl/ethyl/ butyl/isobutyl/ propyl paraben, hydroxybenzoic acid, hydroxybenzoate or ester.
12. PHENOXYETHANOL
· Found In: Many different products across the board. It is common to find it in face cleansers and lotions. It can also be used in fragrance. This preservative is an alternative to parabens and has become very popular with companies who are greenwashing their products.
· Ingredients To Look For: Phenoxyethanol, 2-phenoxy, ethanol, 2-hydroxyethyl phenyl ether.
13. ALUMINUM SALTS
· Found In: Antiperspirants used to help to kill bacteria that causes odor and seal the sweat glands.
· Ingredients To Look For: Aluminum chloride, aluminum chlorohydrate, aluminum hydroxybromide, and aluminum zirconium.
14. PETROLEUM DISTILLATES + SOLVENTS
· Found In: Mascara and other makeup and skincare products.
· Ingredients To Look For: Petroleum distillate, Stoddard solvent, light liquid paraffin.
15. P-PHENYLENEDIAMINE
· Found In: Hair dyes, hair bleach, henna dyes.
· Ingredients To Look For: 1,4-Benzenediamine, p-Phenylenediamine, 4-Phenylenediamine.
16. RETINYL PALMITATE
· Found In: Makeup, skincare, self-tanners, sunscreens and skin creams.
· Ingredients To Look For: Retinyl palmitate, axerophthol palmitate, hexadecanoate retinol, retinol palmitate, retinoil, hexadecanoate, vitamin A palmitate.
17. SILOXANES
· Found In: Hair products, facial treatments, deodorants and skin creams.
· Ingredients To Look For: Cyclomethicone and ingredients ending in “siloxane”.
18. SODIUM LAURETH SULFATE (SLES) + SODIUM LAURYL SULFATE (SLS)
· Found In: Shampoo, bubble bath, soap, body wash, toothpaste, face wash, mascara, conditioner, baby wash, exfoliants.
· Ingredients To Look For: Sodium Lauryl/laureth sulfate, sodium salt sulphuric acid, sodium dodecyl sulfate, mono dodecyl ester, and other variations including sodium sulfate or sodium salt combined with other chemicals and PEG lauryl sulfate and variations.
19. TALC
· Found In: Sunscreens, face powders, eye shadows, liquid powder and baby powder.
· Ingredients To Look For: Talc, talcum powder.
20. TOLUENE
· Found In: Nail polish and nail hardener.
· Ingredients To Look For: Toluene, toluol, fragrance, phenylmethane, methylbenzene.
MAY 2021
Nutrient Tips 101:
- Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health.
- Lentils are so rich in prebiotics that they create a feast for your friendly flora, which in turn feed you right back with beneficial compounds, such as propionate, that relax your stomach and slow the rate at which sugars are absorbed into your system.
- Powdered ginger can be a highly effective, cheap, easy-to-use, safer treatment for nausea, migraine headaches, and menstrual blood loss and pain.
- Shop for the reddest of strawberries, the blackest of blackberries, the most scarlet tomato, the darkest green broccoli you can find. The colors are the antiaging, anticancer antioxidants.
- Dietary decisions you make now may directly influence your health much later in life, including the health of your brain.
- Sugar is ok in fruit form because it comes naturally prepackaged with phytonutrients. Similarly, the fat in whole plant foods, like nuts and avocados, comes prepackaged with phytonutrients too.
- One of the six most powerful things we can do to live longer is to eat green leafy vegetables.
- Kale is best-of-all-worlds food, low in calories and packed to the hilt with nutrition-vitamins, minerals, anti-inflammatory compounds, antioxidant phytonutrients – you name it.
- Your body wants to regain its health if you let it. But if you keep reinjuring yourself three times a day, you interrupt the healing process.
- We could reduce the burden of childhood obesity and prevent further spread of the disease, but we need to ensure that plant foods are affordable and accessible to children of all income levels.
- Bright light exposure synchronizes the central circadian clock in our brains, whereas proper meal timing helps sync the timing of the clock genes throughout the rest of our body.
- Plant-based diets have been shown to lower cholesterol just as effectively as first-line statin drugs but without the risks.
- Inform your physician if you eat grapefruit. This fruit can suppress the enzymes that help clear more than half of the commonly prescribed drugs, and less drug clearance means higher drug levels in the body.
- When people are given the exact same meal in the morning, afternoon, and at night, their body uses up about 25% more calories to process the meal in the afternoon than at night and about 50% more calories to digest it in the morning. That leaves fewer net calories in the morning to be stored as fat.
- There is only one way of eating that’s ever been proven to reverse heart disease in the majority of patients, a diet centered around whole plant foods.
- A tablespoon a day of ground flax seeds appears to improve ovarian function and is considered a first-line therapy for breast pain associated with one’s period.
- Eating a few oranges before snowboarding may help keep your fingers and toes from getting as chilly. But while warm digits are nice, the reduced stroke risk associated with higher citrus intake is even nicer.
- Dairy consumption is associated with years of advanced ovarian aging, thought to be due to the steroid hormones or endocrine-disrupting chemicals in cow milk.
- Remember, it’s not what you eat today that matters, or tomorrow, or next week, but rather what you eat over the next months, years and decades, so you have to find lifestyle changes that fit into your lifestyle.
- We should eat real food that grows out of the ground, natural foods that come from fields, not factories. and gardens, not garbage. The same diet that has been shown to prevent. treat, and reverse some of our leading killer diseases just so happens to be the one with the greatest potential for permanent weight loss.
Lifestyle changes are essential!
Remember, it’s not what you eat today that matters, or tomorrow, or next week, but rather what you eat over the next months, years and decades, so you have to find lifestyle changes that fit into your lifestyle.
APRIL 2021
Don't hit your sweet spot with sugar
Experts say sugar is just as bad as smoking. And it’s worse than fat.
Sugar in all its forms is sweet, but deadly. So according to the American Heart Association, men should consume no more than 9 teaspoons a day and women, no more than 6, which is still a considerable amount! But the average American consumes roughly 22 teaspoons every day. And how can the world quit that easy when Sugar is eight times more addictive than cocaine?
Sugar is empty calories; meaning it has no nutritional value & is detrimental to our health.
Sugar is the number one thing I get my clients to omit from their diets.
April is the perfect time to kick the sugar diet. So why not get started?!
WAYS TO SUGAR DETOX & TO BUST SUGAR CRAVINGS:
1) Prepare your environment (Avoid temptation, such as treats in house, occasions which can temporarily tempt you as you are adjusting & transitioning into this new healthy way of living, & avoiding people who don't support you.
2) Stock up on healthy snacks.
3) Sip on herbal teas.
4) Eat a well-balanced, satisfying meals. (Proteins & fats especially).
5) Try non-sweet treats.
6) Take a walk or do some exercising.
7) Drink a berry smoothie.
8) Eat fruit with natural sugars
9) Add cinnamon to your food.
10) Drink a glass of water.
11) Mentally prepare yourself.
12) Keep a food diary.
13) Get to know the different names for sugar on labels.
14) Don't drink soft drinks or juice.
15) Snack on foods containing protein & fat.
16) Don't go shopping when you're hungry.
17) Stick to the outside edges of the grocery store.
You got this!
Did you know?
- Sugar suppresses your Immune System.
- Added sugar contains no essential nutrients.
- Sugar is bad for your teeth.
- Sugar is highly addictive.
- Cancer feeds on sugar.
- Sugar turns into fat.
- Sugar plays a role in mental disorders.
- Sugar can cause mood problems in children.
- Sugar is the leading cause of obesity.
- Sugar often leads to diabetes.
......and the list goes on!
MARCH 2021
Juice & incorporate key nutrients into your day.
SPRING IS THE PERFECT TIME TO BEGIN "SPRING CLEANING" YOUR BODY!
SPRING IS THE PERFECT TIME TO BEGIN "SPRING CLEANING" YOUR BODY!
Choose ingredients that not only help you to cleanse, but reintroduce nutrients back into your body. As you evacuate the bad toxins which have built up during cleansing, you want to replenish nutrients which may of been lost during this process.
Cleanse, eliminate, & replenish!
SPRING IS THE PERFECT TIME TO BEGIN "SPRING CLEANING" YOUR BODY!
SPRING IS THE PERFECT TIME TO BEGIN "SPRING CLEANING" YOUR BODY!
SPRING IS THE PERFECT TIME TO BEGIN "SPRING CLEANING" YOUR BODY!
Perform an entire body cleanse every spring.
Adapt to a truly healthy lifestyle consisting of consuming the right foods, exercising regularly, getting plenty of rest, learning to manage your stress, getting rid of bad habits, & adapting to this positive and healthy mindset. There are many types of cleanses available & measures one can take to help cleanse their body. Nutritionists can help to choose the best approach for you.
Drink plenty of clean & fresh water to help flush toxins out!
SPRING IS THE PERFECT TIME TO BEGIN "SPRING CLEANING" YOUR BODY!
Drink plenty of clean & fresh water to help flush toxins out!
Proper water intake can contribute to clearer skin, properly functioning organs, & a more effective circulatory, respiratory, & digestive system.
Make sure to consume enough fiber as well to help bind the toxins for elimination, along with taking probiotics to help replenish the good bacteria lost during cleansing.
FEBRUARY 2021
Love yourself this Valentines by focusing on Gut-Health.
Why Gut Health Matters
Energy – a healthy gut can naturally boost energy levels
Weight
Management – gut health can help support and maintain a healthy weight
Skin – good gut health can lead to a long-lasting, glowing complexion
Digestion – bloating, gas and poor digestion are signs of poor gut health
Mental Health – good mood, brain and mental health are linked to a healthy gut
9 Top Foods For Gut Health. Garlic: Prebiotic, Antiviral, Antifungal
Leeks: Prebiotic, Antioxidant
Onions: Prebiotic, Antioxidant. Jicama: Prebiotic
Kale: Prebiotic, Antioxidant
Sunchokes: Prebiotic
Bone Broth: Healing
Turmeric: Antioxidant
Capers: Prebiotic, Antioxidant
Gut Health
Good Bacteria – Escherichia Coli, Bifidobacteria, Lactobacilli
Bad Bacteria – Clostridium Difficile, Enterococcus Faecalis, Campylobacter
Leaky Gut Affects The Whole Body
Sinus And Mouth – Frequent Colds Food Sensitives
Adrenals – Fatigue
Joints – Rheumatoid, Arthritis, Fibromyalgia, Headaches
Brain – Depression, Anxiety, ADHD
Skin – Acne,
Eczema, Rosacea, Psoriasis
Thyroid – Hashimoto’s, Hypothyroidism, Graves
Colon – Constipation, Diarrhea, IBD
“All Disease Begins in the Gut.” – Hippocrates
70% of your serotonin is made in your gut. What’s going on in your gut is going to affect your mood anxiety, depression, and focus. – Dr Frank Lipman
Gut Health – Microbiome, Stress Management, Immunity & Genetics, Mental & Emotional Health, Sleep & Exercise, Diet
85% Good Bacteria, 15% Bad Bacteria – a healthy bacteria balance means that the good bacteria overpower the bad bacteria
Your first brain / your second brain – love your gut!
“Gut health Is the key to overall health” – Kris Carr
Gut-Brain Axis
“Your genetics is the gut and the environment is the trigger.” – Mark Hyman
Heal Your gut With Blue, Violet & Purple Fruits & Vegetables
Black Radish, Cainito, Figs, Purple, Grapes, Blueberries, Plum, Black Currants, Purple Asparagus, Kohlrabi, Blackberries, Eggplant, Black Carrot, Elderberries, Mulberry, Blue Potato, Purple Peppers, Black Cherry, Purple Cabbage, Purple Onion, Purple Beans.
Bristol Stool Chart
Type 1 – Separate hard lumps = Severe Constipation
Type 2 – Lumpy and sausage-like = Mild Constipation
Type 3 – A sausage shape with cracks in the surface = Normal
Type 4 – Like a smooth, soft sausage or snake = Normal
Type 5 – Soft blob with clear-cut edges = Lacking Fibre
Type 6 – Mushy consistency with ragged edges = Mild Diarrhea
Type 7 – Liquid consistency with no solid pieces = Severe Diarrhea
What is the Gut? You are what you absorb!
Supported by: the liver stomach gallbladder pancreas
The gateway between the outside and your insides
“I’m only 1 cell thick”
Small intestine – 6m (Huh? Yeah it’s curled up!)
Large intestine – 1.5m
Mouth –– Food Pipe –– Small & Large Intestines –– Bum
Anxiety And The Gut
Neurotransmitters:
Serotonin – happiness, linked to the body clock and anxiety (if levels low). made mostly in the gut, utilized by the brain.
Gaba – calming, moderates anxiety, made in brain and gut. Gaba receptors in the brain and the gut, low levels increase the risk of anxiety.
Dopamine – motivator, pleasure, memory, mood and sleep, produces in the gut, low levels increase risk of anxiety.
Amygdala may be influenced by your gut microbiome – more activity here may increase the risk of anxiety.
Chemically connected by neurotransmitters. neurotransmitters. play a key role in regulating the gut.
Disrupted gut microbiome increases risk of anxiety – Gut bacteria produce butyrate – optimal butyrate levels associated with a lower risk of anxiety.
Leaky Gut Conditions
Reflux/GERD
Irritable Bowel Syndrome (IBS)
Candida Overgrowth
Bloating, Gas Diarrhea
Small Intestinal Bacterial Overgrowth (SIBO)
Autoimmune Conditions
Food Intolerances
Unhealthy Food / Healthy Food
How do you want to feel most of your time?
Food choice is in your hands.
Tips To Keep Your gut Healthy This. Balance your gut flora with probiotics. Support digestion with enzymes
Stay regular with enough fiber
Hydrate your cells and body with water
The Gastrointestinal Tract – Our Second Brain
100 Trillion microorganisms live in your intestines and communicate with the brain. In a healthy gut, the “bad” bacteria struggle to flourish. 70% of the body’s immune system can be found in the digestive tract. The gut processes food and produces vitamins, enzymes, fatty acids and more. Research foods which promote good gut health and incorporate them into your diet!
JANUARY 2021
Helpful hints to get back into a regular routine when working from home:
Set clear working hours + stick to them.
Turn on video during calls.
Make time for social chats.
Go outdoors for fresh air.
Have a dedicated workspace.
Take breaks from screen time.
Turn off notifications outside of working hours.
Prepare Your Daily Items – Make sure you have everything you usually need at work on a day-to-day basis. Laptop, monitor, adaptors, notepad – check!
Meal Prep – Avoid the temptation of cooking up a culinary storm or driving to the grocery store on your lunch break by preparing your meals before work, just as you used to.
Get Dressed For Work – As appealing as working in your pyjamas may sound, people are usually more productive and can establish better work-life balance when they maintain their ‘get ready for work’ routine.
Stay in Contact With Your Colleagues – Maintaining relationships with your colleagues is essential. Go beyond communicating about tasks and deadlines and make sure you check in with them to see how they are doing.
Establish Boundaries – Even though it can be tempting to continue to work through the night, it is important to establish boundaries. Set your start time and finish time, and allow yourself a few breaks throughout the day.
Stay Active – Make sure you’re moving your body and getting plenty of exercise. A great tip is to go for a walk around the block before and after work to mimic your morning and evening commute.
Use The Right Equipment – There are many innovations in technology that will make remote working life much easier so it’s worth regularly researching what is out there to aid you.
Set Yourself Working Hours – Set some rigid working hours where you shut everything off and focus on the work that needs your attention.
Get Some Structure in Place – Structure your workday by planning out which tasks need to take priority and how many hours you are going to spend on each job.
Use Flexibility Wisely – You know better than anyone when you do your best thinking and working so take advantage of it.
Use the Pomodoro Technique:
Set forth tasks for the day, set a timer for 25 minutes, work for the duration of the timer, take a 5- minute break, then after the fourth break, take a longer break of 15-30 minutes.
Stay focused + avoid spending too much time on social media.
Use to-do lists, calendars and collaboration tools to keep yourself structured..
Working from home?
During the past year many of us are now working from home. There are many perks to working from home, however, it's also easy for many of us to slip out of our regular routines, which can affect our mental and physical well-being. It is important maintain a healthy balance in our life when working from home. The best part is, it's doable to achieve this balance!
DEC 2020
MERRY CHRISTMAS
Wishing you & your Loved ones a Joyful & Safe Holiday Season. All the Best, From Renée at Discover Vitality.
Thieves oil is the one "Essential oil" which keeps on giving. A Holiday must this Season!
Thieves oil has become my favorite I must say. I absolutely love the fragrance! It has a wonderful rich, spicy aroma. One can truly smell the cinnamon notes in it, which makes this a perfect holiday blend this Christmas! Thieves oil blend can also be added to other essential oils of your choice to make different Christmas scents. It's the one oil blend I personally now use for disinfecting purposes inside my home, such as my countertops. Perfect for hand sanitizers too! With everyone wanting to stay healthy, this is the perfect time of year to prevent harmful bacteria and pathogens from compromising our Immune systems. Creating an environment of Peace and Security this Holiday Season is on many of our minds!
The History of Thieves oil blend:
Thieves oil is a long-told historic folklore tale. The use of Thieves oil dates all the way back to the year 1413. The time of the infamous Bubonic Plague (aka The Black Death) which decimated France.
The plague spread like wild-fire amongst the citizens, and the physicians alike. It seemed impossible to be in the vicinity without contracting it, and at the time, the sickness truly meant
ultimate mortality.
During this era, however, four thieves (a group of merchant sailors), were notorious for robbing the infected dead bodies of all their possessions. These thieves, who mysteriously never contracted the highly infectious plague, were captured and charged for stealing from
the sick and dying.
The crime these four men committed was punishable by being burnt alive. The judge was so intrigued by how these men had stayed immune to this terrible disease, that he told them if they shared their secret he would spare them
this punishment.
The Thieves told the judge their secret: they were perfume and spice merchants who were unemployed due to the closure of the sea ports and the devastation of the plague. They had prepared an essential oil recipe and applied this formula to their hands, ears, temples, and feet, in addition to wearing masks over their mouths to keep them safe from infection.
The judge stayed true to his word. The men were not burned alive, but instead hung for their crimes.
From then on, the doctors who treated the Black Death victims used this miraculous blend in the same manner as the thieves had previously done. They also wore beak-like masks stuffed with cloths containing this special blend. The beak is how doctors received the long-lasting nickname “quack”.
Thieves is the Perfect Blend
Thieves oil has endless uses!
Make your own festive Christmas essential oil blends this Christmas!
Please see below for Wonderful Christmas diffuser blend recipes, some of which use the famous Thieves oil blend!
Photo Gallery
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NOVEMBER 2020
What better time to begin building our Immune Systems!
- Nutrients For Immunity
Vitamin C – Strawberries, citrus fruits, broccoli, kale, spinach and many other plant-based foods.
Vitamin A, D, E, K – Nuts, seeds, carrots, sweet potatoes, wild-caught fish and other foods.
Folate – Legumes and leafy green vegetables.
Iron – Animal proteins like beef and dark meat chicken.
Zinc – Shellfish, meats and chickpeas.
Selenium – Onions, garlic and cruciferous vegetables like broccoli and cauliflower. - How To Boost Your Immune System 101
Sleep – your body needs sleep to fight infectious diseases.
Exercise – but DON’T exercise if you’re feeling sick.
Eat Well – meals full of fruits, vegetables, & proteins, but don’t overeat.
Wash Your Hands – thoroughly for at least 20-30 seconds.
Avoid Stress – it can increase cortisol & decrease the body’s lymphocytes.
Avoid Alcohol – stay hydrated with water & electrolytes. - The Best Foods to Boost Your Immune System – Citrus fruits, red bell peppers, broccoli, garlic, kiwi, spinach, yogurt, almonds, green tea, ginger.
- Acerola, often known as the Barbados Cherry, is a natural source of vitamin A, C & E that fortifies your body’s natural immunity defences.
- Yoga for Boosting Immunity – bhastrika, anulom vilom, surya namaskar, kapalabhati kriya.
- Vitamin C is well known for its role in supporting a healthy immune system.
- Rosehip is a source of Vitamin C, A, and E, all of which contribute to the normal function of the immune system.
- Healthy eating tips to boost your immune system
Strengthen your immune system and stay healthy!
Eat when food is hot – Micro-organisms cultivate at room temperature
Eat more cooked leafy vegetables – Spinach & kale are rich sources of iron and B vitamins
Eat fruits rich in enzymes – Papaya, pineapple, kiwi, mango can aid digestion
Add ginger, garlic & black pepper when cooking – These spices have anti-inflammatory properties - Top 10 Immunity Boosters
1. Fresh animal fats and cholesterol-rich foods
2. Cold-pressed oils: olive oil, coconut oil, nut/seed oils
3. Onions and garlic
4. Freshly pressed vegetable and fruit juices
5. Regular consumption of greens: parsley, dill, coriander, spring onions, garlic
6. Probiotic supplementation and fermented foods
7. Connect with animals
8. Swimming in unpolluted natural waters
9. Physical activity in the fresh air
10. Exposure to sunlight and sensible sunbathing - Vitamins and Minerals to Boost Immune System – vitamin c, omega-3 fatty acids, zinc, vitamin E, vitamin A and beta-carotene.
- 30 Great Immune System Boosting Superfoods – pomegranates, blueberries, raspberries, kiwis, grapes, lemons, goji berries, sage, sweet potatoes, almonds, kale, grapefruit, rosemary, wheatgrass, alkaline, water, moringa, garlic, ginger, spinach, asparagus, onions, red peppers, broccoli, blackberries, mushrooms, watermelon, cinnamon, carrots, cloves, green tea.
- Did you know? Your gut health affects your immune system function.
- Did you know? Drinking cinnamon and ginger tea is great for boosting the immune system, fighting off colds and reducing mucous.
- Enhance your Immune System – Vitamin C supplements are required to enhance your immune system, as the body cannot produce its own. Vitamin C is found in fruits and vegetables. High doses of Vitamin C are required to boost your immune system. If unwell, getting to the point of diarrhea actually is good to flush the digestive system.
- Immunity Shots – Want to boost your immune system? Blend 1 orange, 3 slices of ginger, 1 tsp of black pepper & 1 tsp of turmeric to make immunity shots to drink throughout the day.
- Immune System Tea – Honey, lemon, mint, ginger
- Juice Recipe to Boost Your Immune System – Ingredients: 1 orange, 2 carrots, 1/2 lemon, 1/2 pepper, 1 slice of pineapple, 2 cm of ginger
- 5 Super Foods to Boost Your Immune System
Goji Berry – Goji berries have high levels of antioxidants. They help protect eye health and maintain blood sugar.
Wheatgrass – Wheatgrass juice helps to detox your body and cleanse your liver.
Walnuts – Walnuts contain omega-3 fatty acids, antioxidants and proteins. They help to promote a healthy heart.
Turmeric – The main constituent of turmeric is curcumin. Curcumin is known for its anti-cancer and anti-inflammatory effects.
Moringa Seeds – Moringa seeds have anti-inflammatory properties. They help to boost energy levels, lower cholesterol and improve sleep. - Five Supplements to Boost the Immune System When Sick – vitamin D, zinc, elderberry, vitamin C, echinacea.
- Immune Booster Diffuser Blend – lemon, peppermint, eucalyptus, rosemary, lime, clove.
Renée Knudsen, R.H.N.
Lets get a kick-start on our health & immunity this month:
Now that fall is in full effect with the cold and flu season just around the corner, and with the coronavirus on everyone's mind, what better time to begin working on our immune systems. Taking care of ourselves and eating well can even help to elevate our mood, especially during the more drearier weather days with shorter daylight hours. Good food equals good mood. All the more reason to begin working on a more healthier you!