Supplements

I have been meaning to create a cocktail of essential supplements to take and I finally decided to put more focus into it. I have been paying close attention to areas that I know I could benefit from by the daily use of supplements. I have never been big on taking my vitamins, especially more than 2 a day. So I purchased a pill case and want to try to stick to taking my vitamins for the next 21 days. Remember, it takes 21 days to create or break a habit!

It is my nature to seek out products that make me feel good. Let's take a look at what all I am ordering from Vitacost and why:

• Living Green Multivitamin for Women: I selected this one because I need a vitamin that pretty much covers all basis. I really liked the fact that it is "living green", which means it is plant-based. Double win! Check the supplement facts for servings.
• Healthy Skin and Hair Plus Nails: I think the title says it all! I am obsessed with clear skin, so this makes perfect sense. I also can use a little help when it comes to growing stronger nails. The serving of Biotin is just what I need!
• Neem Supplements: This one is in addition to my skin treatment. Neem is a known acne and eczema fighter. I do have occasional breakouts from an eczema allergy I developed a year ago. This will help clear the rash like texture naturally.
• A Probiotic: I have used a probiotic earlier this year when I was out of health insurance coverage and I wanted to heal a vaginal yeast infection naturally. It worked wonders and I was consistently moving my bowels. Your intestines can never be too healthy.
• Ginkgo Biloba: The reason I chose Ginkgo is because of my poor memory. I have been told many times that I should give it a try and since I am on my vitamin kick, the timing is perfect! It is also known to promote positive moods.
• Chlorophyll: Another supplement I can't seem to get enough of is Chlorophyll. I already eat tons of greens and of course I love my spinach, but why not add more greens to my diet?

I'm still perusing various types of supplements and may end up ordering more. I will be sure to update you after 21 days to let you know how I feel and what I have experienced.

Vitacost always has great discounts! Make sure you take advantage, especially around the holidays!

What vitamins do you take on a regular basis?

Wellness Break: Cholesterol

I began working with my first client on 12/6/12...woohoo!! I actually should be more excited than I appear to be, but I really am jumping for joy on the inside. I truly focus on results, so until I see change, I hold my applause.

The background on my client and his presenting problem is that he recently went for a health check up due to having heart palpitations and learned that he had high cholesterol. Per his doctor, he needed to lower his cholesterol within 3 months to avoid having to be prescribed medication. This topic is one of which I have personally experienced. Our stories are in fact, mirrored in the sense that we are both former athletes with fast metabolisms and we both felt that eating healthy was not a priority. Until a poor bill of health is handed to us, of course!

arteries

Having excess cholesterol can cause a build up in your arteries and may cause major health concerns. A main reason for being prescribed medication to lower high cholesterol is to inadvertently lower the chances of having a heart attack and/or serious strokes.  What most do not understand is that you can lower your cholesterol by making a few changes. Especially changes pertaining to the foods that we eat, in which have high cholesterol.

Obviously, I practice holistic methods, so here's how I was able to lower mine and keep it lowered:

• Diet - I began eating less fast food. Or if I were to eat from a fast food restaurant, it was very few and far in between. I also cut back on fried foods, such as chicken and fish.
• Exercise - As a former track & field athlete, exercise was something that was in my nature. However, after high school, I wasn't quite getting the amount of exercise needed to have a healthy heart. I began with light cardio, roughly 30 minutes of running 3 times per week.
• Fruits & Vegetables - Increase! Increase! Increase! I cannot stress to you how important it is to eat fruits & veggies on a daily basis. These are your friends, who are rich in fiber and low in cholesterol. 
• Fish - Eat more of it! At least 2-3x per week you should be eating any type of fish. Though tuna and salmon contain higher levels of Omega 3 fatty acids, you shouldn't feel limited to the various types. 
• Other foods - Oats, Nuts, Garlic, Flaxseed and Green Tea

Keep in mind a few things:

1. You do not have to be overweight to have high cholesterol.
2. It can be a matter of small changes in your daily habit. 
3. Please consult with your doctor, as my client, prior to making the decision to substitute medication for an alternative method. This is one topic that can be a matter of life or death.

I look forward to sharing with you my clients' success in the next 3 months. Until then, be in good health! Your health is your wealth!

Healthy Eating Plate

I found this via Harvard School of Public Health's website. This example that you see, has pretty much been my rule of thumb when eating/cooking. You want to make sure that your body is getting the right amount of nutrients that it needs from the food groups.

Click to enlarge

Staying active, limiting sugar and increasing whole grains are 3 areas in which I struggle. It is definitely a work in progress and not something that I have been able to achieve over night. I am happy to say though, that I am consistently drinking water and with the addition of green smoothies, I enjoy eating almost all types of vegetables - especially the leafy green ones!


What do you think? How achievable is this "Healthy Eating Plate" to you?

Williams-Sonoma & Vegetables!

As an early Christmas gift, I received this lovely little cookbook! I have not yet had an opportunity to cook from it, but I'm excited to delve in!

If you love your veggies and are looking for creative ways to cook them, this is the book for you!! Click the link below to be re-directed to the site.

Williams-Sonoma

Thank you KLT!

Prunes!

Naturally, I love eating prunes. I have had a bag of dried prunes in the fridge for over a month now and thought to use them in my smoothies. For some odd reason, it never crossed my mind before.

As you know, prunes help to regulate the human gastrointestinal tract. Some shy away from prunes because "they make you go!!", but I actually like having a bowel movement. Having a regular bowel movement lets me know that I have a healthy colon. A healthy colon means a healthy body.

And a healthy body may equal an overall healthy mood!

Here's a list of health benefits caused by eating prunes:

1. Phenols, an antioxidant that is known to prevent oxygen-based damage to fats.
2. Normalizes Blood Sugar
3. Aids in Weight Loss
4. Lowers Cholesterol
5. Regular Bowel Movements & Intestinal Protection
6. Increases Absorption of Iron

Are you a prune lover? Please share any experience you may have had with eating prunes.

Bay Leaves

Ever wonder what Bay Leaves are for? Well, prior to cooking them in dishes, I had no clue regarding the amazing health benefits of these precious leaves. They have a very aromatic smell and can be found in many foods, to bring out the flavor of your meal. An also, not so known fact is that Bay Leaves were used to crown the winners in the Olympic games. Who knew?! It's symbols peace, protection and wisdom.

Bay Leaf Infusion

If you are seeking to boost your mood, Bay Leaves have long since been considered to bring happiness. Try making a Fresh Bay Leaf Infusion and see how you feel. This will also help to reduce fatigue.

Instructions:

• Place 3 Bay Leaves in cold water and allow them to soften overnight. Drink a little of the water the following morning.