fbpx

Category Archives: Uncategorized

Top Five Ways To Have Radiant Skin

concept beauty skin care, face of beautiful girl with splashes and  water

Teenagers have a multitude of things to worry about. Teaching them these simple, healthy habits will reduce stress and improve self-confidence.

  •  Eat fruits and vegetables. Phytonutrients or nutrients derived from plants are important for your body to not only feel great, but look great as well. To have healthy looking skin it is important to get at least 90% of your daily calories from phytonutrient rich plants, especially fruits and vegetables. Busy, and not able to eat a smorgasbord of plants, then consider taking Juice Plus+. Clinical trials have shown Juice Plus+ improves the immune system, cardiovascular system, reduces inflammation, and enhances antioxidant status in the blood.
  • Drink Water. Water is an essential part of remaining healthy. Dehydration can cause skin to become dry, which makes it more prone to wrinkles. Drinking 8 glasses of water a day will not only give you radiant skin, but aide in overall health by helping with circulation, absorption and even digestion.
  •  Use a night cream. Why at night? Nighttime is when the body restores itself so what better time to restore the skin. Nerium offers a fantastic night cream that is proven to reduce pigmentation, fine lines, and improve the overall look of your skin.
  • Exercise at least three times per week. When you sweat the body cleanses from the inside. Hot yoga is an OMazing way to gently detox and cleanse your skin. Sweating increases circulation and opens pores; therefore, sugar, salt, alcohol, and other toxins may be eliminated from the body just by attending a heated yoga class or going for a run. Okay, I’m a little biased since I’m a marathon runner and hot yoga instructor. In fairness to other forms of exercise – any vigorous activity that causes you to sweat for 60 minutes or longer is going to help the skin look younger and be a terrific detox.
  •  Get at least 8 hours of sleep. We all know what we look like when we’ve not gotten enough sleep. As stated above the skin repairs, restores, and rebalances at night. Not getting enough sleep can result in tired looking skin. So get those ZZZZ’s.

Seed Your Soul – Chicken Quinoa Soup

Quinoa Grain

Chicken and quinoa are a dynamic duo especially in the fall when it’s getting chilly. If you are looking for a low fat protein then the bird is the word. Chicken is high in amino acids, which rebuild broken-down muscle tissue. Chicken is also packed with vitamins and minerals.

Quinoa has high nutritive value. It provides anti-inflammatory phytonutrients (plant substances that fight disease), zinc, and magnesium, which may improve muscle strength and soreness in athletes. Additionally, zinc and magnesium have been shown to improve depression in adults. Thus, this soup makes you happy, fights disease, and reduces muscle soreness – amazing!

INGREDIENTS

2 Teaspoons Olive Oil

1 Diced Onion

2 Sliced Carrots

I pound Chicken

1 Cup Sliced Mushrooms

2 Slice Celery Stalks

2 Minced Garlic Cloves

4 Cups Chicken Broth

1 Cup Water

¾ Cup Quinoa

Dash of Thyme

Hot Sauce

COOK THIS: Organic chicken breast in a crock pot or in the oven on 300 for 2 hours.

SIMMER THIS: Heat 2 teaspoons olive oil in a pot; cook onion, mushrooms, and 2 sliced carrots for 6 minutes. Add 1 pound thinly sliced cooked chicken breasts, 2 sliced celery stalks, and 2 minced garlic cloves; cook 5 minutes. Add 4 cups chicken broth, 3/4 cup quinoa, thyme, and salt and pepper. Boil, reduce heat, and simmer about 15 minutes, till quinoa is tender. Top with parsley and a dash of hot sauce.

This soup is delicious, healthy and easy. Yes, food can actually be all three!   Enjoy.

 

 

 

 

Eight Essential Oils That Reduce Anxiety

lavender essence

The medicinal use of essential oils can be traced to ancient Egyptian and Chinese cultures. Aromatherapy is taught in French medical schools and prescribed by European physicians; however, doctors in the United States typically don’t prescribe or use them. Hmmm…

The sense of smell is linked to daily functions such as relaxation, attention, performance, and alertness and these states may be achieved purposefully with different aromas (Butje, Repede, & Shattell, 2008). Lavender, my favorite, has been linked with parasympathetic stimulation of the autonomic nervous system. Whoa, sorry, I’m starting to sound like a medical journal. The parasympathetic nervous system helps us stay calm and relaxed. Thus, research has associated lavender with decreased anxiety, enhanced mood, and increased sedation.

Peppermint and rosemary have been linked with improved memory and cognition. Lavender and rosemary have been shown to significantly reduce cortisol, a stress hormone that wreaks havoc on the body. This suggests a protective effect that is anti-inflammatory, anti-aging, and anti-carcinogenic (Butje, Repede, & Shattell)! Amazing.

Essential oils may be applied in multiple ways; however, the most effective route for reducing anxiety and slowing an overactive mind is inhalation.

Oils used by aromatherapists to decrease anxiety, enhance mood, and reduce stress include (d’Angelo, 2002; Lis-Balchin, 2006):

Lavender.
Lemon.
Clary sage.
Roman chamomile.
Geranium.
Rose otto.
Sandalwood.
Jasmine.

Oils that are synthetic and called fragrance or perfume oils will not offer the therapeutic effects pure plant-extracted oils will and should be avoided. Oils need to be bought from a reputable source and no, Walmart, is not a reputable source. I order my essential oils from Young Living and use one of their diffusers in my therapy room. I’m impressed with their seed to seal process.

Like all medicinal products, it’s important to research oils before using them. Essential oils can be toxic, produce side effects and/or cause allergic reactions. Effective use requires knowledge to safely administer oils.

References

Butje, A., L.M.T., Repede, Elizabeth, MS, APRN-BC,F.N.P., C.M.H., & Shattell, Mona M,PhD., R.N. (2008). Healing scents: An overview of clinical aromatherapy for emotional distress. Journal of Psychosocial Nursing & Mental Health Services, 46(10), 46-52.

d’Angelo, R. (2002). Aromatherapy. In S. Shannon (Ed.), Handbook of complementary and alternative therapies in mental health (pp. 71-92). San Diego, CA: Academic Press.

Lis-Balchin, M. (2006). Aromatherapy science: A guide for healthcare professionals. London, United Kingdom: Pharmaceutical Press.

EMPowerplus To Improve Mental Health

apple

Research has shown that adding vitamins and minerals, such as zinc, iron, and omega-3 supplements to the diets of children with ADHD, depression, and autism, improved their social emotional functioning (Kaplan, Fisher, Crawford, Field, & Kolb, 2004; Shaw, Rucklidge, & Hughes, 2010).  Wait, say what?  How does that work?  Vitamins and minerals are precursors to neurotransmitters ( (brain chemicals that transmit information throughout our body and brain).  If our body is deficient in vitamins and minerals it can’t make neurotransmitters.  Neurotransmitters regulate our moods so not having enough can affect our mental health.

This is great information, but children won’t always eat their fruits and vegetables. Also, some children prefer a “sameness” of food items that limits their nutrient intake. This is where EMPowerplus can help. EMPowerplus contains 14 vitamins, 3 amino acids, 16 minerals, and 3 antioxidants and has been proven to improve psychological symptoms. And no, I do not work for EMPowerplus, I have just read the research.

The EMPowerplus website lists a multitude of research studies supporting it’s use for different disorders. Since not everyone enjoys reading scholarly research I’ve summarized a couple of the studies for you.

Kaplan et al. (2004) reduced psychiatric symptoms in children with behavioral disorders by introducing EMPowerplus for eight weeks. Six out the eleven children given the broad-based nutrient formula showed significant improvements. The findings of the study demonstrated improvement on attention, anxiety, delinquency, mood, and aggression. However, it should be noted that the sample size was small and parents gave ratings on all the outcome measures.

Rucklidge, Gately, and Kaplan (2010) found similar significant improvements in 120 children (7-18) with both pediatric bipolar disorder (PBD) and ADHD, and an alternative sample of 41 children with just ADHD, who were given EMPowerplus for 6-months. The symptom decrease for the entire sample (120 children) was a 59% reduction on the symptom checklist. Wow, a 59% symptom reduction!

As with any supplement if your child is on a psychotropic medication do not stop taking it or start any supplement without first discussing it with your physician. Also, it is best to obtain vitamins and minerals from whole food sources. Supplementing should only be considered when your child will not eat a wide variety of whole foods. The two supplementation solutions that are backed by the most research are Juice Plus+, which is a whole food, not a supplement, and EMPowerplus. Finally, don’t expect results to occur right away vitamin and mineral deficiencies can take months to correct.

Reference

Kaplan, B. J., Fisher, J. E., Crawford, S. G., Field, C. J., & Kolb, B. (2004). Improved mood and behavior during treatment with a mineral-vitamin supplement: An open-label case series    of children. Journal of Child and Adolescent Psychopharmacology, 14(1), 115-22.

Rucklidge, J. J., Gately, D., & Kaplan, B. J. (2010). Database analysis of children and adolescents with bipolar disorder consuming a micronutrient formula. BMC Psychiatry, 10doi:10.1186/1471-244X-10-74

Shaw, I., Rucklidge, J. J., & Hughes, R. N. (2010). A Possible Biological Mechanism for the B Vitamins Altering Behaviour in Attention-Deficit/Hyperactivity Disorder. Pharmaceutical Medicine, 24(5), 289-294.

 

 

Want to Improve Your Child’s Learning and Focus? Drink This.

Children portrait

It s odorless, tasteless, and colorless, but makes up eighty percent of our body weight at birth. Need more hints? The brain has more of it than any other organ in the body with estimates as high as ninety percent. Last hint. It is essential to life.  Yep, you guessed it, the secret elixir is water.

Okay, we know it is an essential substance for life, but why learning? Our bodies are electrical systems. Water is essential for electrical transmissions, which distribute oxygen and nutrition (Hannaford, 2005). Electrical transmissions in the nervous system help children use their senses, learn, focus, and act.

Water is emphasized in Brain Gym, simple exercises that increase blood flow and aide in learning. Drinking water during school will help with learning and keep dehydration at bay during stressful situations such as presentations and tests.

Children should drink water and avoid drinks such as soda, fruit juice, and milk. These drinks have sugar and salt in them, which binds  water in the body, leaving less available for electrolyte levels in the nerves.

It is advised to start the day with a glass of water for digestive and liver support. Efforts should be made to keep children hydrated with at least 2 quarts of filtered water daily and more if they are in sports or very active. Try water with lemon or orange slices to give it a bit of flavor. Most importantly drink it yourself, children learn through modeling.

Reference

Hannaford, C. (2005). Smart Moves: Why Learning is Not All in Your Head. Salt Lake City, Utah: Great River Books

Teaching fun, therapeutic, aerial yoga and mindfulness to children