by Josefina | Dec 24, 2017 | Uncategorized
The holidays can be a great time of joy for many. But for others, they are filled with anxiety and stress. Sometimes, even for those that love the family get-togethers, the stress of holiday shopping, finances, and hosting relatives can tear them apart. When stress hits at this time of year, it’s easy to turn to that tray of cookies for moral support. After all, cookies won’t criticize you about your life choices the way your family will.
But that’s not healthy and you know it. Plus, you’ll feel even less joy when you realize you’ve undone the whole year’s worth of fitness you’ve worked so hard for. If you find the holidays cause you to gobble down more than you should as a way to cope with the stress, we present to you these 5 ways to stop the stress eating before the first tray of cookies is trotted out to the company break room.
Be active
When your boss announces there are no bonus checks this Christmas or your mom says you’re still single because one of your nails on your manicure is chipped, instead of reaching for the holiday goodies, get outside in the fresh air for a walk, hit the gym, chase your kids in the yard, or just do something physical that appeals to you. You’ll release the stress and the exercise will help release the proper chemicals in your brain to make you feel better.
Workout your mind
The brain needs exercise too. Instead of letting it harp on the negative things that cause you to stress-eat, give it something constructive to do. Take 10 to 20 minutes to yourself to read something you want to read, work on a crossword puzzle or do something else that stimulates your mind in an enjoyable way. It will help you feel refreshed.
Focus on healthy eating
While it’s true that the holidays are certainly a time for more indulgent meals, when you focus on your healthy eating prior to the big family dinners, it won’t be such a shock to your waistline. Make sure you’re eating meals as you would normally without skipping them. If you starve yourself all day because your job or your family (or both!) is making you nuts, you’re more prone to stuffing yourself at dinner with things that aren’t very healthful.
Practice moderation
Yes, there are certainly foods we only get to enjoy during this time of year like holiday cookies and cakes. But again, eating all of them isn’t going to do any good. So indulge mindfully and moderately. If you always look forward to your sister’s famous pecan pie, then focus on eating that when the time comes and say no to treats that aren’t as delicious like boxed cookies.
Forgive yourself
No one is perfect so if you find you caved in to peer pressure at work and ate treats you promised yourself you wouldn’t, forgive yourself and move on. Make the next thing you eat healthy and get moving on your exercise. But above all, keep your head up because that is the key to getting through the stress of the holiday season.
by Josefina | Dec 15, 2017 | Uncategorized
The holidays are among us – a time of year that’s known for its busy nature that can lead to quite the load of stress. After all, you likely have several invitations to gatherings collecting on your counter, a long list of people you need to send holiday cards to, and the daunting task of braving the shopping mall crowds to find the gifts for your loved ones. All of this, on top of your normal every day life. It can be overwhelming to say the least.
I wanted to share with you some of my personal favorite ways to navigate this busy, stressful time of year and make this season a lot more enjoyable, less stressful and a time you will remember with fond memories.
These secret weapons of mine include…
Put forth great effort to be present. It can be difficult, I understand. It’s almost a reflex to pick up our phones and scroll through Facebook or our email when we have a free moment – do you do the same? One way I like to dodge this is to leave my electronics in another room. Don’t even allow yourself the temptation to pick up your phone and disengage from communicating with your gathered love ones. When I’m feeling particularly scatter-brained, what really helps ground me is focusing on my senses. What do I smell? What do I hear? What do I feel? Stopping and thinking through what’s going on around you at that very moment really brings you into the present moment unlike anything else. It’s a wonderful tool to use to dial in and be present – and is a great tool to use year-round, not just during the holidays!
Give up those expectations. A lot of the stress we put on ourselves this season lies in the notion that we expect things to be perfect. That’d be lovely, of course – but putting your entire extended family in one house is bound to have something go awry. Therefore, dropping the expectations of perfection will allow you to be prepared for when something may spring up. There is joy to be found in each situation, so even when things don’t go exactly as planned – spend your energy finding gratitude in your circumstances and enjoying as much of your time as you possibly can. Tis the season!
Find time to move. It’s incredibly important to keep movement in your schedule, no matter how busy you may feel. Even if it’s just a brisk walk after lunch or dinner – make it a habit to bundle up in your favorite scarf and winter coat to go for a walk alone to clear your mind, or with someone you enjoy being around. Be sure that you are getting your time outside in nature, breathing in fresh air, while burning off some calories and keeping your heart rate up.
What are your favorite ways to get some movement in during the cold months? My favorite way is to take a short walk after dinner, together with my husband.
by Josefina | Dec 6, 2017 | Uncategorized
The holidays are here, and it is time to savor all the joy they bring - friends, family, meals together, giving & gratitude. Of course, along with them are hearty dishes and sweets that can certainly wreak havoc on our bodies. Casseroles laden with cream, sugary cakes and cookies, and other tempting empty calorie bombs will adorn the dining tables we surround. Unless we do something about it, that is!
But how can you make healthy decisions during the season of eating, especially without anyone noticing? Well, I have a few of my favorite tricks to share with you that I use each season, and the best part is, nobody ever notices.
My favorite ways to sneak healthy goodies into my meals are...
Go for bone broth or herbal teas
When you roast or poach food, make soups or stews, or even for your gravy, use something that gives you a boost of health instead of canned sodium-riddled broth or plain water. Using bone broth will add more depth of flavor, and it will provide you with healthy immune boosting properties. You could also try herbal teas like ginger tea or green tea that will add a light flavor and add more antioxidants for better health.
Sprinkle in some turmeric
Turmeric is a naturally powerful anti-inflammatory that is filled with antioxidants. It is related to ginger and looks quite similar to a ginger root, and is most easily consumed in dried form. You can sneak it into dishes by sprinkling it in and enjoy the benefits it brings. Add just a little bit to your sweet potatoes, salad dressings, and dips. Go easy on it since the flavor can be strong to those that aren’t used to it.
Use sweet alternatives
Don't worry -- I'm not suggesting you do away with your dessert table altogether, but those unrefined sugars are what we are trying to avoid. If you swap out the unhealthy stuff for a natural sweetener that is a better option, you’ll still get the sweet tastes everyone loves without the slew of chemicals. Try raw organic honey. Local honey is best, which can typically be found at your local health food store. You can also look for coconut sugar or coconut syrup, or even use dates.
Freshen up flavors with fresh herbs
Fresh herbs add a new dimension of taste to your dishes without adding fat and calories. Plus, they naturally have their own benefits from adding more antioxidants to reducing inflammation. Experiment with your favorite ones to add more zing to your mashed potatoes or liven up your veggies.
The holidays don’t have to be so heavy on the unhealthy items, particularly when you use these simple tricks for making your favorite holiday dishes healthier. Happy Holidays!
by Josefina | Oct 19, 2017 | Uncategorized
Like a lot of people, you’ve probably been thinking about the side effects and sometimes permanent issues that can arise from the use of prescription drugs to regulate your mood. People in the know are now sharing many of their secrets and tips to maintaining a positive outlook in life, and everyone should be lucky enough to gain access to this amazing info. The remedies listed here might seem pretty mundane, but many studies have proven their efficacy time and time again. These are 3 natural remedies for mental health.
Exercise Works
Time and time again, studies done by health professionals has proven to show that exercise is an effective means of regulating mood and improving brain chemistry. This means that you can consistently depend on it for emotional relief. There are a variety of low impact exercises people can do even if they are at an advanced age. With a small amount of sustained activity, you can expect to see a noticeable change in your mood. This is because the endorphins that are released when you are active have a positive effect on your general feeling of wellbeing. It is a perfect example of the self-contained way in which humans can care for themselves.
Spending Time in Nature
Many studies have been done that have proven that proximity to nature and plant life can be very beneficial to your mood. Some scientists even believe that there could be an evolutionary reason for this such as the presence of particular bacteria. While we may not understand why in total, it is still very clear that exposure to natural surroundings fosters a deep sense of calm in people.
Stress is a major problem facing all people in today’s society. The new addition of technology that allows every moment of life to be met with some kind of interruption has further contributed to these conditions, so people are in serious need for relief, but how can a person get this relief. Studies show that having healthy hobbies can greatly reduce stress, and while some find it perfectly fine to absorb themselves in video games and other pursuits, there may be some that are looking for a more practical approach. If that’s the case, you should try exploring gardening!
Provides Exercise
Even though the act of gardening in itself isn’t and extreme sport, or jogging or running, it involves a use of coordination, and strength to produce many of its essential tasks. When gardening you have to be in the sun, using your hands and moving things from one place to another. In general, a person may even have to lift as much as 30 or 40 pounds. Even though activities don’t last for sustained periods, a human will experience a wide range of motion and activity that will easily raise their heart rate.
Stress and Anxiety
During a study, two groups were placed in a stressful situation. After the trial had ended each were placed in different environments, and the group that had been sent to perform gardening activities was tested for levels of cortisol, a primary stress hormone. The doctors saw a noticeable difference in cortisol levels in the gardening group and were able to conclude that the exposure to the gardening environment had a pleasant effect on the subjects. They now believe that activities of this type can have a massive effect on people who are stressed out.
Deep Breathing
One of the most accessible, but easily overlooked methods for self-soothing is deep breathing. The pattern of breathing that you use can have a surprisingly major impact on how your body reacts. All too often, a large number of people spend most of their time breathing far too shallow
For their body to function properly. Paying close attention to breathing habits and doing deep breathing exercises can do quite a lot for your health by helping to slow the heart rate, and bringing oxygen to the brain and other important organs. This control of your breathing not only regulates the heart rate, but also helps to calm you. Your body naturally reacts to your breathing patterns and responds to them by triggering appropriate hormones.
The Simple Breath
It’s easy to underestimate the power of simple, controlled breathing. For this first exercise, there is very little to learn, but it can be surprising to find out how little breathing you’ve actually done when you can feel how out of shape some of the muscles you need feel out of shape. To do this breathing technique, you only need to sit in an easy relaxed position and take slow deep breaths. Inhale slowly, and exhale slowly at the same slow controlled pace and repeat. This can help you to have a dramatic increase in muscles that you previously were unaware existed.
Breath Counting
This is a fascinating and deeply engaging method that comes from Zen practice. In order to get ready to perform this breathing technique, you have to sit as comfortably as you can with a straightened back, and lean your head forward just a bit. When it is done, you normally have you eyes closed. Take a few deep breaths, taking time in between each and remaining as relaxed as possible. To begin the exercise, simply inhale and exhale naturally without pushing. During your first exhale, you will count 1. Each exhale will count as 1 until you get to 5. Upon reaching 5, start over in your counting. Do this until you begin to catch yourself counting beyond 16.
The Bellows Breath
The bellows breath is a technique that was derived from yogic breathing. It is meant to help people to raise awareness and alertness. To execute this technique, you must breath in and out through your nose at very quick and even intervals. You will want to work up to 2 or 3 in and out cycles each second. You should keep it conservative at 14 – 15 seconds until you can do this for an entire minute without hyperventilating. You should only increase these session by 4 – 5 seconds each time.
What do you do for you mental health? Let me know in the comments below!
by Josefina | Sep 28, 2017 | Superfoods
Breakfast is the most important meal of the day. But did you know that despite cereal flooding the shelves at your supermarket, cereal isn’t as healthy as marketing makes it out to be? Unless you are eating good quality muesli each morning with some fruit, then cereal is not going to be giving you the nutrition you need to set your day off on the right foot. I’ve compiled a list of easy, fast and healthy breakfast ideas that don’t include the cereal box so that your next breakfast can be a nutritious one.
Smoothies
Smoothies are very healthy for you, but it can be tricky to make sure they fill you up until your next meal. Try adding some dry oats, nut butters, or avocado for more protein and belly filling power! You can actually make these the night before by putting the ingredients into a bag or container and store in the fridge. When you wake, add it all to the blender, pour into a glass and off you go!
Breakfast Quesadillas
This only takes a few minutes in the skillet to cook and is great for using leftovers. Cut up some greens, beans, roasted potatoes, leftover meats, anything you’ve got will work. Grab a wholewheat wrap add your ingredients to half and fold over while cooking. The best part is that it’s super healthy for you!
Biscuits or Muffins
These are pretty great because you can add in all sorts of things to make them even more healthy and tasty. You could use mashed banana instead of sugar or raw cacao instead of chocolate chips. Some of the things I like to add in are nuts, seeds, and fruits like blue berries.
Muesli
Muesli is great for the summer time when it’s too hot for things like a hot bowl of oatmeal. Raw oats, fruit, and nuts are very filling and can be soaked in nut milk overnight to make a cold breakfast that’s ready to help you beat the heat of the summer’s day.
Breakfast Bar
You need to be very careful with pre made bars. Some of these bars say they are healthy when they are really packed full of sugar. I like to make my own instead so that I can make sure I am eating only the healthiest ingredients. So, instead of adding sugar, try adding some nuts, oats, mashed banana or dried fruit. Those ingredients will guarantee it tastes great and be healthy for you too!
Baked Oatmeal
Baked Oatmeal is really great for grabbing on the go. If you make it on Sunday night, you can pack into a little container and it will be great for breakfast all week long! You can eat it cold or hot that will take just seconds to make. You can also add in some fruits, nuts, and even chocolate for different flavors.
Mini Frittatas
These are basically mini omelets that are baked in a muffin tray. You can eat them hot or cold, depending on your mood. You can also add in other healthy foods like vegetables, cheese, or meats. Simply whisk some eggs, add a dash of milk or water, chopped veggies and bake for 10-15mins. Easy right?
Eggs and Veggie Soldiers
These are soft boiled or poached eggs with vegetable sticks as soldiers. They are an amazing and healthy meal that’s also easy and fast to make.
Surprise’ Plate
Like the Breakfast quesadillas, these are great for using leftovers. You can add in fruits, veggies, meat, cheese, olives, dried fruit, and/or nuts to make whatever surprise you’d like to see on your plate in the morning. Think of it like a snacks plate or nibbles platter where you can have a mini buffet of food on your plate.
Now, that you have some great new ideas for eating healthy at breakfast time, there is no reason to skip the most important meal of the day. Whether you are in a rush or have plenty of time to cook up a hearty meal, you’ve got plenty of healthy options to choose from that will make sure your body gets the nutrients it needs to make it through the day.
by Josefina | Sep 20, 2017 | Uncategorized
When you have big pores or other kinds of blemish on your face, it makes it easier to get them clogged with oil and dirt. This in turn leads to acne breakouts. To reduce your pores naturally, try one of the following methods:
Use Ice on Your Skin
This might be one of the less common remedies for reducing your pores, and is as natural as can be. If you have ice in your freezer, it can be used to reduce your pores. The reason is because the ice will help to tighten your skin, so it starts naturally shrinking your pores at the same time. You will feel refreshed and ready to take on the day. Ice directly on the skin might burn a bit, so you can wrap it in a thin cloth if you prefer. Rub it against your skin for just a few seconds. If you prefer, you can simply rinse your face with cold water in the morning.
Also make sure you are cleaning and exfoliating on a regular basis. I’ve written down some recipes so you can create a blemish-free face. None of the following remedies will clear up your skin overnight. You’ll need to have the patience and determination to stick with them:
- Honey
Honey fights acne-causing bacteria with its natural antibacterial properties and reduces sebum production. It also balances the pH of your skin, making it a difficult place for bacteria to live. Make sure the honey you get for your skin is pure and raw. When honey is pasteurized, it loses many of its health benefits. There are several ways you can apply honey as a cleanser. You can wash your face with it: After rinsing your face with warm water, apply about ½ teaspoon of honey and massage into moist skin. Then rinse thoroughly. You can also make a paste of honey and cinnamon. The cinnamon adds antimicrobial properties and a great scent. Combine 1 tablespoon of honey with 1 teaspoon of cinnamon and mix until they form a paste. Apply to face or trouble spots and let sit for 10 to 15 minutes before rinsing thoroughly your face and patting it dry.
- Yogurt
Yogurt soothes and moisturizes your skin, soothing irritation and keeping your skin from drying out and overproducing oil. Allow 1 tablespoon of yogurt to come to room temperature and combine it with 1 tablespoon of honey. Apply a layer to your face and let it dry. Continue applying layers until mask is thick enough, and let it sit for 10 to 15 minutes before rinsing thoroughly with warm water.
- Apple Cider Vinegar
Like honey, Apple Cider vinegar is great for eradicating acne-causing bacteria and balancing the pH of your skin. It also helps to eliminate excess oil. You won’t want to over-use it, as over-drying your skin can cause it to overproduce oil, compounding your problem. For apple cider vinegar to work, you’ll want to make sure you use raw and unfiltered still containing the mother cultures. Dilute 1-part vinegar in 3 parts water and use a cotton ball to daub it directly on trouble areas. Let it sit for at least 10 minutes to overnight.
- Oatmeal
Oatmeal is nourishing to your skin, and while it will not directly fight acne, it will sooth inflammation, redness and swelling. Cook about ¼ cup of oatmeal as you normally would and add 2 tablespoons of honey. Allow to cool until it is room temperature, apply to your face, and let it sit for 20 to 30 minutes. Rinse thoroughly.
- Tea Tree Oil
Tea tree oil can be used to treat individual spots. It should never be used undiluted. Start out by combining 1-part oil with 9 parts water or Aloe Vera gel. Use a que tip to dab the mixture directly on blemishes daily. If you feel you could use a stronger dilution, you may gradually reduce the amounts of water or gel, making sure to give your skin a chance to adjust, and being careful to never use tea tree oil completely undiluted.
- Steam
A steam treatment is useful for softening your skin and reducing irritation. It also opens your pores, allowing impurities to be washed out. Beginning with steam can prepare your skin to fully benefit from one of the other treatments listed here. To begin, boil a pot of water and pour it into a large bowl. Be careful not to burn yourself by the steam while you are pouring, and let the water sit in the bowl for a couple of minutes until it has cooled slightly. Now, lean over the bowl and drape a towel over your head, trapping the steam around your face. Remain in your steam tent for 10 to 15 minutes. Then pat your face dry or move on to one of these other treatments.
- Sugar Scrub
Exfoliation is an important part of caring for you skin and can be accomplished using natural scrubs containing brown sugar, sea salt or ground oatmeal. The grittiness of these ingredients helps cleanse your pores and remove dead skin cells. For a simple sugar scrub, combine ½ cup brown sugar and ½ cup white sugar and 1 tablespoon of course sea salt in a liquid measuring cup and pack it down. Pour about 3 tablespoons of extra virgin olive oil over the top of this mixture and allow it so soak into the mixture before mixing all together. After rinsing skin for several moments with warm water (or completely the steam treatment above), apply the sugar scrub with circular motions. Scrub gently so as not to damage sensitive skin. Then rinse with warm water.
- Clay Mask
Applying clay to your face can benefit your skin in more ways than one. You will want to do a bit of research to decide what kind of clay is best for you, but a couple common choices are bentonite clay and rhassoul clay. Clay absorbs and removes the blemish from your skin. It is also full of minerals that nourish your cells. Combine your choice of clay with water (and honey if desired) until it forms a thin paste and apply it to your face. Leave the mask in place for 20 to 30 minutes. Then rinse it off, gently scrubbing to encourage exfoliation.
- Green Tea
Recent studies have shown that green tea may be useful in clearing up acne and a blemish prone face. Simply steep 1 bag of green tea in ½ cup of boiled water. Allow it to cool completely before applying it to your face with a spray bottle or cotton pad. If any treatment seems to dry your skin excessively, remember to apply moisturizer afterward.
Establish a routine using the natural cleansing treatment that works best for you and stick with it. Before long, you should begin to see your acne diminishing and your skin will be smoother and softer than ever. Do you use natural products for your skin?
