With the holidays coming up it is important to stop and think about your body.  We tend to put our bodies in a lot of stress without even realizing it.

The stress hormones released from our bodies produce “flight” or “fight” responses.  They protect the body and prepare our bodies for quick reactions; however, it’s the chronic stress that can affect the overall health of the body.

Anxiety, depression, insomnia are just some ways that the body gets affected with chronic stress.

Different types of Meditation

1. Concentration Meditation/ Mindfulness Meditation

This is the traditional form of meditation. It involves focusing on a single point and can be as simple as following your breath.  Music can be a great tool for this type of meditation, or just simply by focusing on a single word like saying “Om”.

Close your eyes. Sit still. Don’t talk.  Take a deep breath, Exhale slowly. From your shoulder and just breathe.

As a beginner, I suggest to initially start meditating for a few minutes and then work up to longer durations.

Benefits:   Reduces stress and helps to relax the mind and body.

2. Moving Meditation

This kind of meditation allows your thoughts to flow freely while moving.  Some examples are tai chi, qigong and walking meditation.

Benefits:  Reduces stress by allowing the body to have an outlet, whether physical/mental or spiritual to release its energy.  Stimulates creative thinking and problem solving.

3. Creative Meditation

This is a harder type of meditation where you have to get into a “creative zone”.  Great to do with a group that is doing the same thing.  This type of meditation allow new creative ideas to flow through your body by using different techniques such as brainstorming, free writing and just simply thinking.

Benefits: Taps into creation of new ideas. Allows creative expressions. Encourages creative collaboration.

Whatever type of meditation that you choose to do, the goal is to relax your body and let your thoughts move into a creative flow.

The key is to be consistent and to make time every day to sit, breathe, and connect with yourself.

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1.  Walnuts

They are great to snack on before going to bed. They cause the human brain to secrete melatonin, a chemical that helps to regulate the body and assist with sleep.

 2.  Almonds

Besides having lots of protein, they also have tryptophan.  Tryptophan is an amino acid, the same one found in Turkey that acts as a sleep enhancer. They are also rich in magnesium which helps to relax the muscles and encourage a good night’s sleep.

 3.  Cheese

Cheese also has tryptophan which helps to regulate mood and enhance sleep.  However, because it’s high in fat and calories, it’s important to eat cheese in moderation. A small amount can go a long way.

4.  Lettuce

Lettuce is a great snack, especially if trying to maintain weight.  It also contains lactucarium, a substance with sedative powers and particularly great to battle insomnia.

5.  Tuna

Tuna contains vitamin B6 which is critical in the production of melatonin.  Combining tuna with almonds before bed is a great way to help relax the body and have a better night’s sleep.

6.  Cherry Juice

Who knew that cherries are so good for you?  They have melatonin and tryptophan which help promote sleep.  To get the right amount of melatonin and tryptophan, it is best to drink 2 cups of tart cherry juice.

7.  Chamomile Tea

It has been used in traditional medicine in helping with insomnia.  Chamomile tea has properties that make it a mild tranquilizer and sleep inducer.  It also helps with inflammation and muscle cramps.

8.  Elk Meat

Many of us know that turkey meat contains the amino acid tryptophan, but interestingly enough elk meat contains twice the tryptophan found in turkey breast.

Try combining any of these foods before bed to help with insomnia and hopefully you can have a more productive day.

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It is also important to remember not to eat just any flower because some are toxic such as foxglove, potato and sweet potato.

Benefits of Edible Flowers

The same essential vitamins and minerals found in fruits and veggies are also found in flowers. For example signet marigolds, nasturtiums, portulaca, purslanes and roses are all rich in Vitamin C.

Edibles Weeds such as dandelion flowers provide Vitamins A and C and the greens are high in calcium, iron and phosphorous.

Calendula and elderberry blooms flowers help aid digestion, reduce fevers and stimulate the immune system.

California poppies, chamomile, and lavender help ease stress and work as gentle sleep aids.

Goldenrod helps relieve allergies and urinary tract infections, and aids in digestion.

Hibiscus contains antioxidants that help prevent cholesterol deposits and aids liver disorders.

Honeysuckle and hyssop flowers help relieve respiratory problems and soothe the stomach and colon.

Mullein flowers help with respiratory ailments, pain and headaches. They also induce sleep.

Nasturtiums contain natural antibiotic properties.

Red clover blooms are great for detox.

Violas and violets have anti-inflammatory properties and are great for respiratory ailments.

Yarrow helps with blood pressure and reduces fevers and colds.

What Do Edible Flowers Taste Like?

A good rule to remember is that the more fragrance a flower has, the stronger is its flavor. Like fruits and veggies, edible flowers have different colors and taste.

Floral tasting flowers are:  apple, pea, lilac, honeysuckle, and scented geranium.

Lemon, orange and tuberous begonias have a citrus or tangy flavor.

Redbud, tulip and running green bean blooms have a more bean flavor.

Arugula, broccoli, mustard, and radish flowers add a spicy flavor.

Chicory, chrysanthemum, English daisy and sunflower are on the tangier side.

How to Use

Edible flowers can be used as decoration in cakes.  They can be used in baking such as adding them to pancakes, muffins or biscuits.  They can also be added to different foods such as soups, pasta, salads or sandwiches to enhance their flavors.

They can also be used to enhance the flavoring of your beverages such as juices or teas.  Using them as infusing oils is another way that they can be used to relax body.

Remember when it comes to edible flowers, use your imagination, the sky is your limit!

List of Edible Flowers

• Apple Blossom
• Arugula
• Basil
• Begonias (tuberous)
• Borage
• Broccoli
• Calendula
• Cauliflower
• Carnations
• Chamomile
• Chicory
• Chive
• Chrysanthemum
• Cornflowers (Blue Bachelor Buttons)
• Dandelion
• Daylily
• Dianthus
• Dill
• Elderberry
• English Daisy
• Evening Primrose
• Forget-Me-Nots
• Freesias
• Geranium
• Gladiolas
• Goldenrod
• Hibiscus
• Honeysuckle
• Hyssop
• Lavender
• Lemon
• Lilac
• Marguerite Daises
• Marigolds
• Mint (apple, orange, chocolate)
• Mullein
• Mustard
• Nasturtiums
• Orange
• Oregano
• Pansies
• Pea
• Perslane
• Poppies (California)
• Portulaca’s
• Radish
• Redbud
• Red clover
• Rose
• Rosemary
• Running Green Bean
• Snapdragons
• Squash
• Sunflower petals
• Thyme
• Tulip
• Viola
• Violets
• Yarrow
• Zucchini

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What we eat and how it is digested has a lot to do with our reflection and aging.  There are many different types of foods that help to keep our skin looking young and healthy.

Antioxidants found in fruits like blueberries, help fight against aging skin and are loaded with vitamin C.

Omega 3, found in fatty fish, nuts and seeds are great oils to keep skin looking young and hydrated.  Fatty fish like sardines, are rich in in DHA, an anti-inflammatory.  Inflammation is now known as one factor causing acne. Diet rich in Omega 3 fatty acids, help to keep your skin clear.

Olive oil is rich in monounsaturated fatty acids, which helps skin looking young.  The antioxidant polyphenols in oil also help quench damaging free radicals.

Hydration, the majority of our body is made up of water and there are molecules in the skin that bind with water.  Drinking water helps to prevent dry looking skin and keeps skin looking nice and plump.

Green Tea, like fruits and veggies, is loaded with antioxidants that help fight the effect of aging.  Polyphenols in green tea helps to keep skin more elastic and smooth. Great to drink in place of other beverages to promote healthy looking skin.

Vitamin A, foods like sweet potato help to reduce wrinkles.  There are many creams that contain vitamin A, but it is best to eat foods that are rich in Vitamin A to get benefits from inside out.

Dark green vegetables such as broccoli help to fight fine lines and wrinkles. The darker the vegetable is, the higher its content in Vitamin A and C.

Avocados enhance your complexion.  Avocados are rich in healthy fats, vitamin A, vitamin C and fiber.  They are the most perfect food in fighting aging skin.

Tomatoes, not only are they loaded with Vitamin A and C, but the antioxidant lycopene found in tomatoes also improves the skin’s natural SPF.

In conclusion, there is a growing body of research showing that diet does affect our complexions.  What we eat can affect our hormone balance, skin acne and level of inflammation, which are all associated with skin aging.  Following a diet rich in antioxidants, omega 3 fats and low inflammatory foods can make a big difference.

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These are 5 simple tips to stay healthy while traveling

 1.  Water

Dehydration is the number one problem to fatigue, crankiness, headaches and even constipation.  Making sure to hydrate yourself at all times, especially if flying is important.  Before getting on the plane it is best to buy at least one bottle of water.

2.  Magnesium

Magnesium is a great mineral that helps with insomnia.  It can also help with muscle cramping that can happen either from long flights or from sightseeing.  It can also help you avoid becoming constipated. The best dosage is 400 mg.

3.  Antioxidants

Traveling has a way of wearing down the immune system.  Airports, rest stops and planes are loaded with germs.  Our immune system also gets compromised depending on what time of year you are traveling and climate change. It is best to travel with emergency C or NUUN. Having fruits and vegetables as much as you can is a great way to get in vitamin C and boost the immune system.

4.  Probiotic Drinks

Fermented drinks like Kombucha, Got Shot or apple cider vinegar are great to help boost the good bacteria in the gut.  Probiotics in fermented drinks work to help with tummy trouble while traveling.

5.  Tea Bags

There are teas that help with relaxation and sleep.  The tiny tea satchels are perfect for travel because they take up very little space.  They can also be used to sooth tired eyes and puffiness that can happen from long flights.

**Always remember to wash your hands as much as you can or carry with you natural hand sanitizers.  Enjoy your trip and stay healthy!**

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Healthy grilling depends on the type of food you grill.  When fat from the meat drips into the hot coals or grill, the smoke that forms has Polycyclic Aromatic Hydrocarbons (PAHs) that are associated with cancer.  The charred exterior of the meat (well-done) has Heterocyclic Amines (HCA) that are also associated with causing cancer.

Here are some smart ways you can enjoy grilling while making sure to keep it as healthy and nutritious as possible.

Grill Smart

1. Foil
   • Throwing foil under the meat catches the juice, makes sure you’re not grilling over direct heat

2. Grill Fruits & Vegetables
   • Rich in antioxidants & do not produce PAHs and HCAs

3. Go lean
   • Limit the amount of fat that drips on the coals by cutting down the fat, skin and choosing lean meats over high fat ones

4. Marinate
   • Studies show that marination before grilling has reduced the formation of HCAs by as much as 92% to 99%
   • Use marinades with less oil
   • Don’t baste food during grilling
   • Marinate at least 1-2 hours

5. Cut down on Grilling time
   • Choose smaller portions of meats to grill or pre-cook and do finish touch at grill

6. Flipping
   • Flipping food more frequently may prevent HCAs from forming
   • Flipping rather than piercing it will help reduce juice spillage into charcoal

7. Skewer it up

• Cuts down on grilling time by using smaller pieces

Like everything else when it comes to nutrition, remember to grill in moderation.  There is no exact amount of how much HCA and PAH causes cancer but it’s important to be mindful of what you grill and always grill smart.

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There are 5 things that you should do to keep your body healthy and ensure an optimal and quick recovery.

1. Vitamin C

• The best form of this vitamin is buffered ascorbic acid. The natural form of it gives your body all that it needs to help it fight agains bugs.
• Berries and citrus fruit are great source of vitamin c and best to enjoy them for snack or with meals.

2. Antioxidants

• Amla- great antioxidant that helps protect the body against disease. It comes from the goosberry fruit.
• Elderberry- very frequently found, great to supplement or use as tea
• Euchinachea- Great herb that is rich in antioxidants and helps to boost immune system

3. Hydration

• 60% of our bodies are made up with water & important to keep it hydrated at all times

4. Movement & Exercise

• Exercise helps to increase oxygen flow to the body and helping our cells to combat different viruses and bugs.

5. Zinc

• Great mineral that helps to boost immune system and helps fight infection.

We can’t prevent what’s in our surroundings, but we can ensure to protect our bodies to help fight bugs and viruses and have a quick recovery.

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As a society we are constantly running and never taking enough time to take care of our health.  Our bodies are machines that need the proper nutrients to work properly.

3 Daily Essentials

1. Exercise
   It’s important to take 15 minutes daily to do some kind of movement to prevent disease, improve mood,  control weight and spark energy.
2. Diet
   When we are talking about diets, it’s not referring to omitting, but incorporation of nutrients that will restore the body and keep it in a wellness state.

   What’s the best diet to follow?  Research has shown that the Mediterranean diet is the best diet to keep the body healthy.

   It’s a diet rich in many essential nutrients that continuously keeps the body in a disease free state.

   1. Vitamins & Minerals – Eating unlimited amount of vegetables & incorporating fresh fruits over juice.
   2. Omega 3, 6 & 9 – Eating Nuts & seeds to increase intake of healthy fats & using seafood rather than red meat.
   3. Fiber – Using whole grain over processed grains and choosing foods with minimal amount of additives.
   4. Protein – Opting for lean protein with limited intake of red meat and avoiding processed meats.
   5.  Herbs – Enhancing food with natural herbs to decrease inflammation and increase antioxidants.  Using herbs in teas, sauces and soups to continuously healing body’s inflammation.
3. Meditation Meditation can be done through Yoga or just simply taking some time out of the day to relax the body and the mind.  There are many research that supports the benefits of meditation in reducing stress and anxiety, improving emotional health and can even help with memory loss.

Healthy Living is essential in this day and age.  It is important to make sure to balance the day and provide the body the tools it needs to continuously be in a state of wellness.

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4 Benefits of a customized meal plan

1. Customized for you
   The benefits of having customized meal plans is that it’s tailored for your specific requirements.  Taking account food allergies, caloric intake, protein requirement, food preferences and food intolerances. It gives you the freedom to enjoy foods that you love and make it easier to build a habit around it.
2. Know what you eat
   Preparing meal plans gives you the chance to be in charge of your meal plans.  It opens the door for variety and inspire you to try new recipes.  It also decreases the time you spend preparing meals.

3. Grocery List
   A customized meal plan saves you time by making planning and shopping easier and purposeful for you.
4. Satisfied
   Regular meals and snacks ensure that you have a balanced diet reducing cravings and hunger.  A balanced diet provides the appropriate nutrients to balance out blood sugar and keep your body in a satiety state.

A customized diet plan provides the flexibility to eat healthy without putting limitations and restrictions.  It’s the best tool to creating a healthy habit.

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There are many different research findings that link the relationship of diet with respiratory disease.

There are 4 things to practice to improve your respiratory health

1.  Yoga-  Breathing Exercises

What happens to our bodies when we are breathing? Our diaphragm does about 80 percent of the work to fill our lungs with a mixture of oxygen and other gases.

Over time, stale air builds up, leaving less room for the diaphragm to contract and bring in fresh oxygen.  When the diaphragm is not working properly the body becomes compromised and starts using other muscles in the neck, back and chest for breathing.

This is why it’s important to practice breathing exercises regularly to get rid of accumulated stale air and increase oxygen levels.

2. Hydration

Two-thirds of our body is made up of water.  Water helps to keep the cells hydrated, allowing waste to move freely in and out of cells.  It helps to keep our respiratory and circulatory system intact.

Water supports waste removal through the digestive and excretory systems.  It allows metabolized nutrients to easily transport through the body.

This is why it’s important to keep body hydrated at all times.  Feel free to get creative and infuse it with ginger, turmeric or lemon to build immunity and flavor.

3. Fruits & Vegetables

Recent reports from the American Thoracic Society concluded that an increase intake of fruits and vegetables reduces incidence of lung disease.

There are many vitamins, minerals, antioxidants and phytonutrients in fruits and vegetables which help to protect the cells in our bodies and reduce incidence of disease.

The key is to eat a variety.

4. Balanced Diet

Eating a balanced diet helps to maintain weight and allows the body to better utilize what it needs though digestion and metabolism.

Eating a diet rich in whole foods, nuts and seeds. Reducing intake of refined and enriched products helps to balance the body.

A diet high in carbohydrates puts more stress on the respiratory system by requiring the lungs to release an abundance of carbon dioxide.

Therefore it’s important to practice balance and moderation at all times.

Here is a recipe for Kale & Cabbage Goddess Salad to enjoy. 

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