What Is a Dietitian?
In the United States, dietitians are nutrition professionals who have gone through a specific program encompassing a set number of credits under the “Didactic Program of Dietetics,” which is then followed by a required internship.

Once the internship is complete, a national board exam follows. Upon passing the board exam, the Registered Dietitian credentials (R.D.) are awarded to the individual by the Academy of Nutrition and Dietetics. Dietitians are considered healthcare professionals

READ: 6 Food Additives to Avoid

What is a Nutritionist?
Nutritionists are health specialists who are interested in food and nutritional science, preventative nutrition, diseases related to nutrient deficiencies, and the use of food and nutrients to cure disease and ailments.

However, the term ‘nutritionist’ is not regulated. There are varying degrees of education in nutrition and, most recently, vocational programs such as the Institute for Integrative Nutrition. Many nutritionists have not undergone the curriculum required of dietitians nor have they completed an internship in a clinical setting.

Speaking with a dietitian is more advisable when you’re seeking counseling and nutrition advice. This is because they have extensive knowledge in chemistry, biochemistry, anatomy, food science, and medical nutrition therapy. Dietitians provide advice based on evidence supported by studies and clinical trials.

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While a session with an R.D. is likely more expensive than one with a nutritionist, there are plenty of ways to get feedback from dietitians that don’t involve private appointments. Here are some easy ways to connect with an R.D.:

• Follow them on Twitter. More than likely, dietitians are tweeting a variety of informational advice and suggestions.
• Check out forums such as Chick Rx. You can post a question and receive an answer from a variety of experts connected within the site.
• Many companies offer corporate wellness benefits that involve connecting with dietitians. If your company doesn’t offer these programs, check if your insurance covers it under preventative measures. Some insurance companies allow for group sessions to be reimbursed.

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ABOUT THE AUTHOR: Anita Mirchandani, M.S, R.D, C.D.N received a Bachelor of Arts and then a Master of Science in clinical nutrition from New York University, and completed a dietetic internship at New York-Presbyterian hospital in 2011.Sheis now a practicing registered dietitian and recently co-founded FitMapped, a free ‘GPS for fitness’ concept that helps users find fitness easily and connect with fellow enthusiasts. Follow her @FitNutAnita for interesting updates of fitness and nutrition.

PLAY AND CHILDCARE

Helping Your Toddler Make Eye Contact

Teaching Your Toddler To Share

Finding A Great Babysitter

Natural Toys

Non-Toxic Plastic Toys

Creating A Green Play Space

Eco-Friendly Party Favors For Toddlers

Handling Toddler Tantrums

HYGEINE AND SLEEP

Potty Training In Public

Potty Training While Traveling

Making Bath Time Fun

Brushing Your Toddler's Teeth

Keeping Children In Their Own Beds At Night

Moving Your Toddler Into A Big Bed

HEALTHY EATING

Healthy Snacks: Happy Trails Mix

Eating Healthy Away From Home

Developing Healthy Eating Routines

Tips For Dealing With A Picky Eater

Toddler Table Manners

WATCH: Tips for protecting yourself from the sun

Weighing the Risk

We’re all at some risk for melanoma, no matter what our skin tone or genetic predisposition. But there are several factors that make some of us more likely to develop the disease than others.

Greater sun exposure: UVA and UVB rays are dangerous to our skin and can bring on skin cancers like melanoma. Unsurprisingly, people who live in sunny locales like Florida and Arizona are more vulnerable. And though you’ve probably read it in the papers or heard it on the news: steer clear of tanning booths and beds, which increase your exposure to harmful rays.

Skin moles: There are actually two kinds of moles: 1) the normal small brownish spots and 2) the atypical mole, which is irregular in shape and usually black or brown (though they can also be skin-colored, pink, red, purple, blue or white). The more moles you have on your body, the greater your risk for melanoma. This is because melanoma not only can resemble a mole, but also can develop from one. Just because you have a couple of freckles on your body doesn’t mean you necessarily have to worry, but keeping tabs on new moles or those that might be changing in color, shape or size gets you one step ahead. The next section offers more helpful insight on prevention. 

Skin type: Dermatologists use a method called The Fitzpatrick Scale to classify skin type and the response of different types to UV light, measuring things like genetic disposition, reaction to sun exposure, and tanning habits. People with lighter skin are more likely to develop skin cancer in general. You should wear SPF on a daily basis no matter what, but consult your doctor for more skincare advice based on your specific skin type. Here are the six categories:

• Type I: Light, pale white skin that always burns and never tans.
• Type II: White, fair skin that usually burns and tans with difficulty.
• Type III: Medium, white to olive skin that will sometimes burn mildly and gradually tans to an olive tone.
• Type IV: Olive to moderate brown skin that rarely burns and tans with ease.
• Type V: Brown or dark brown skin that very rarely burns and tans very easily.
• Type VI: Black or very dark brown skin that never burns, tans easily, and is deeply pigmented.

Family history: One in every 10 patients diagnosed with melanoma has a family member with a history of the skin cancer. In fact, you are 50 percent more likely to develop melanoma if your mother, father, sibling or child had it. A doctor will recommend close relatives to be examined if one family member is diagnosed.

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What to Look For
Melanoma is almost always curable if it is recognized and treated in its early stages. That’s why it’s important to conduct your own full-body exam once a month, tracking any new moles or drastic changes in size, shape and color. Excessive itchiness, bleeding or wounds that won’t heal are also telltale signs of melanoma. There are two physician-approved strategies to help with early detection.

Know your ABCDE’s: Look for (A) asymmetry in the mole’s shape (B) borders with uneven, scalloped or notched edges (C) colors like black, red, blue, or a variety of different shades in the same mole (D) diameters larger than the size of a pencil eraser and (E) evolving size, shape or elevation.

Beware of the ugly duckling: An individual’s moles tend to resemble one another. Cancerous moles (“ugly ducklings”) will deviate from these uniform characteristics, either by size, shade or color.

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Preventing the Problem

You should always wear a sunscreen of SPF 15 or higher, no matter what season it is or how long you’ll be in the sun. Think of it as part of your daily skincare routine. But keeping your skin healthy doesn’t stop there. Here’s what else you can do to prevent melanoma and other types of skin cancer:

• Learn to love the shade! Stay out of the sun as much as possible, especially between 10 a.m. and 4 p.m. when rays are at their strongest.
• Don’t let your skin burn. Avoid tanning and tanning booths.
• Cover up with clothes, broad-rimmed hats and UV-blocking sunglasses.
• If you’re going to be outside for an extended period of time, use water-resistant broad-spectrum sunscreen with an SPF of 30 or higher.
• Smooth on one ounce (2 tablespoons) of sunblock 30 minutes before you go outside and then reapply every two hours or right after swimming and excessive sweating.
• Newborns should stay out of the sun and sunscreen should be used on babies older than six months.
• Give yourself monthly skin checks and make an appointment for a professional exam once a year.

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ABOUT THE AUTHOR: Katarina Kovacevic is a freelance writer specializing in travel, spa, and beauty and wellness. She's the author of The Food Lovers' Guide to Phoenix & Scottsdale and founder/editor of Style Jaunt, a blog about fashionable travel. Her work has appeared in publications like American Spa, The Knot, The New York Post, SheKnows.com and more. Follow her on Twitter @Little_K.

Packed with vitamins and minerals, Kale is the ultimate superfood. Kale contains anticarcinogenic antioxidants and fiber to help lower cholesterol, as well as lutein and zeaxanthin to keep your eyes healthy. Plus, its unique flavor fits well into a huge variety of dishes, both sweet and savory. Toss it into a salad, cook it up with garlic and olive oil or blend it into a tasty green juice. Our editors have gathered seven delicious Kale recipes for you to enjoy.

Steamed Kale with Tahini Dressing

Sauteed Brussel Sprouts and Kale with Walnut Vinaigrette

Steamed Kale and Carrots with Cranberry Dressing




Savory Kale Chips with Hemp and Flaxseed (photo, left)


Broiled Tempeh with Kale and Garlic

Kale Salad with Cherries, Ricotta Cheese & Pickled Ramps

 
How Much Sleep Do We Need? 

How much sleep do you think you need as an adult? The truth is that the amount of sleep you need varies depending on your age. As we get older, we need less sleep.

Newborns require 12 to 18 hours, while children typically need 10 to 11 hours each night. Teens require a minimum of eight to nine hours (so let them sleep in on Saturday!), while adults need seven to nine hours of rest per night.

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When was the last time you got that much uninterrupted sleep? David Dinges, head of Hospital at University of Pennsylvania’s Sleep and Chronobiology Laboratory, is in the business of depriving people of their sleep for research and scientific study.

In 2003, he conducted the longest sleep restriction study with author Hans Van Dongen and grouped subjects into three sleep duration segments – four, six and eight hours – over a two-week time period.

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Most of us know that we aren't at our best or peak performance level when we are deprived of sleep. Dinges’ study measured the subjects’ ability to sustain good attention using psychomotor vigilance task (PVT), the standard measurement for the effects of sleepiness. 

Men and women were required to press a space bar as soon as they saw a flash of numbers at random intervals in order to measure response times. Subjects with four to six hours of sleep showed steadily declining PVT results.

Why You Need Good Sleep

Quality sleep has a positive effect on our performance and overall mood, health and well-being. Sleep helps in the following ways:

• Improved memory
• Sharpened attention span
• Improved mood and happiness
• Lower stress and blood pressure levels
• Improved stamina during exercise and sports
• Reduced inflammation and risk for heart disease
• Supports healthy weight management

How to Reset Your Clock

The National Sleep Foundation, the Center for Disease Control and Prevention, and WebMD provide tips that are guaranteed to help you fall asleep and stay asleep longer:

• Make sure your mattress and pillow are comfortable. Not too firm and not too soft.  Invest in a quality mattress.
• Engage in deep breathing. 
• Establish a bedtime routine and stick to it.Train your body to rest at a regular time.
• Too much on your mind? Try writing it down on paper. Get it out of your head before bed.
• Block out annoying noises with a fan. The white noise will help neutralize external sounds and help you fall asleep.

Researchers are currently linking decline in sleep quality and long term effects of sleep deprivation to early onset of Alzheimer's and other conditions associated with aging. 

Perhaps many of the most pervasive conditions such as the risk of heart attack, stroke and other debilitating diseases can be lowered by getting into the habit of a good night’s sleep. That might be incentive enough to start making a change sooner rather than later. 

 

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ABOUT THE AUTHOR: Stefanie Gomez is an eco-lover who writes about healthy living. She writes for Essentia and other outlets.

Mom Myth:  Walking barefoot or sitting on cold tile can cause reproductive issues.

Expert Opinion: According to Giuseppe F. Ramunno, M.D., an obstetrician and gynecologist with Arizona Associates for Women’s Health, there is no scientific evidence to prove this old wives’ tale.

"But Chinese medicine considers healthy circulation important in preventing infertility," he says. “Maintaining good circulation, especially around the lower back and abdomen, also may prevent the occurrence of endometriosis, period pain, blood clots, polycystic ovaries or a blocked fallopian tube.”

So how does a gal improve her circulation? Keeping the lower back warm is a start, but Dr. Ramunno also advises women not to sit on hard, cold floors. "The body will absorb the coldness and affect uterus circulation, especially in the winter."

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Mom Myth: A draft or strong breeze – especially on your exposed neck and back – causes everything from head and muscle aches to colds and infections.

Expert Opinion: “Infections are generally passed through contact with a sick person via airborne droplets, direct contact or ingestion,” explains Ben Evans, M.D., owner of Vitality Internal Medicine. “Getting wet or being in a draft does not cause illness, but it could make the symptoms of an illness feel worse.” But is it possible that the draft carries airborne droplets further? “Sure, I’ll buy that,” he says.

Mom Myth: Silk pillowcases prevent wrinkles and won’t crease your hair, which means more time between washes.

Expert Opinion: “True!" says Melissa Lenberg, owner of Citrine Natural Beauty Bar. “Silk pulls less on your face and hair than cotton does.” Steve Mason, stylist and director of education for Brillare Hairdressing Academy, adds: “The smooth surface keeps hair from becoming frizzy and tangled. Silk pillowcases are a good way to preserve your blowout."

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Mom Myth: Need a bit of definition in your curls? Just add beer!

Expert Opinion: This is false – kind of. While beer won’t necessarily hold your curls, Mason says that its wheat proteins and Vitamin B, two ingredients found in many of your favorite hair products, can give your mane extra body. Hoping for a natural hold for your coiled tresses? Try gelatin or egg whites, which can be used like mousse.

Mom Myth: Olive oil removes waterproof mascara and helps get rid of dark circles around your eyes.

Expert Opinion: “Olive oil is a relatively safe and effective makeup remover,” says Rhonda Allison, founder and CEO of Rhonda Allison Clinical Enterprises. “But for addressing dark circles naturally, I recommend chrysin (passion flower extract) or arnica (a member of the sunflower family)."

Mom Myth: Egg whites and lemon juice tighten your face and minimize pores.

Expert Opinion: “The protein and vitamins in egg whites can provide skin-tightening and nourishing benefits," says Allison. “But I would caution those with related allergies to steer clear. You also run the risk of introducing unwanted elements to your skin – like hormones and pesticides – if the eggs aren’t organic." Lemon juice does contain natural acids and essential oils, but Allison doesn’t advise applying it to your entire face as it can result in a pH imbalance and irritation. Instead, use it to spot treat acne.

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Mom Myth: Honey mixed with cinnamon cures everything! That includes burns and acne.

Expert Opinion: “Honey does provide wonderful moisturizing, antimicrobial and antioxidant properties," explains Allison. “I would combine it with other ingredients for enhanced results. Cinnamon is wonderful in small doses. Since it is a spice, keep in mind that it can cause irritation if not used properly. That said, it is a wonderful healer and skin purifier."

Mom Myth: Wet the back of your neck with cold water when you have a nosebleed to slow down blood flow.

Expert Opinion: “Coagulation, or clotting of the blood, is promoted by placing a cold compress on the bridge of your nose, your cheeks, or the back of your neck," says Dr. Evans. “But if bleeding persists for more than 20 minutes, you should seek medical attention."

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ABOUT THE AUTHOR: Katarina Kovacevic is a freelance writer specializing in travel, spa, and beauty and wellness. She's the author of The Food Lovers' Guide to Phoenix & Scottsdale and founder/editor of Style Jaunt, a blog about fashionable travel. Her work has appeared in publications like American Spa, The Knot, Unboudary by USA Today, SheKnows.com and more. Follow her on Twitter @Little_K

Q: 

What do you recommend for allergies?

A: 

If we're talking about allergic rhinitis or hay fever, then Ayurveda teaches us a number of useful things. Given its association with inflammation that then leads to mucus, congestion and other afflictions of the respiratory system, Ayurveda considers hay fever and other forms of allergic rhinitis to be an aggravation of both the Pitta and Kapha energies that sit in the stomach and head/chest regions, respectively. In Ayurveda, the immune system’s strength is directly related to the strength of the digestive system: With weak digestion, we have a weak immune system. When our immune system weakens, our body then produces moisture, with the intention of reinforcing the body’s tissues for the duration of the body’s vulnerable and weakened state. This moisture is indicative of the aggravation of our Kapha element, and with this imbalance comes the congestion indicative of hay fever symptoms.

In avoiding symptoms of hay fever, the first step is to strengthen digestion with proper food choices and eating habits. This will balance the digestive fire associated with the Pitta element and lead to a lessening of inflammation in the affected areas. It is also important to utilize therapies that, along with stabilizing the digestive fire in the stomach, lessen the incidence of mucus in the head and chest region. It is important to reduce the intake of foods that create more heat in the body and aggravate Pitta energy, like spicy foods, caffeinated beverages like coffee, alcohol, and sour foods like yogurt and pickles. It is also important to avoid heavy foods that are difficult to digest and produce more Kapha energy in the body, such as red meat, dairy products like cheese and ice cream, sweet fruits like strawberries and raspberries and sugary sweets like candy and cake.

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It wasn’t until college, when good friends of mine taking a swimming class dragged me to the pool for a freestyle tutorial, that I began swimming laps. I loved it. Ten years later, I married a former college swimmer and we bonded by swimming laps together.

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Each time we swam, I worked on one thing – breathing, holding my head at the correct angle, reaching far enough forward – until I began to feel like a skilled swimmer. I challenged myself and joined a master’s team.  I loved the camaraderie and coaching expertise. I got up at 5 a.m. three days a week for it, even during the winter, when it was so cold outside my hair froze on the walk home.

During my first pregnancy, I knew I’d feel better if I swam, so I kept going to the master’s workouts. Morning sickness forced me to start a little later, and my times weren't as fast as everyone else's, but it felt great to be in the pool.

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I loved the physical benefits. I felt strong and flexible. I gained just the right amount of baby weight, and my blood pressure and glucose were right on track. As the months went on, I stopped running but kept swimming.

It was in my second trimester that I read a British study indicating babies born to mothers who had exercised throughout pregnancy had higher muscle tone at birth. Another study suggested that women who exercised during pregnancy had faster, easier labor than those who did not. All of that sounded good to me!

During my third trimester, when even walking was a pain because I had to pee every three blocks, I kept swimming. I didn’t quit until the last month of pregnancy, when even putting my swimsuit on in the locker room felt exhausting.

At that point, I focused on prenatal yoga and short walks. I was incredibly fortunate to have an easy, quick labor and delivery. I certainly think swimming played a part in that.

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Three years later and pregnant with my second child, I was still an avid swimmer. I wasn’t any faster, but my technique had improved. I swam almost every day throughout my third trimester.

This time around, I had no leg cramps and the swimming really kept that fun third trimester swelling down. In the pool, I didn’t even feel pregnant. Labor was once again speedy and relatively easy.

I credit swimming with keeping me fit, relaxed, positive and strong throughout pregnancy, and it's no surprise to me that both my children love the water.

ABOUT THE AUTHOR: Katie Ginder-Vogel is a freelance writer and editor based in Madison, Wis. She holds Bachelor’s and Master’s Degrees in English from Stanford University. An avid runner, hiker, and swimmer, Katie writes regularly about health and wellness. She has two children and a dog, who keep her company on the trail, on the road, and in the pool.

Serendipitously, I read three articles about raising guide dog puppies in local publications. I contacted the local chapter of Guiding Eyes for the Blind and started attending puppy-raising class to see if it would be a fit.

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One look at the Labrador puppies was all it took to get me to commit to puppy-raising. After completing our training, my husband and I brought home Fairfax, an eight-week-old black Lab, and began teaching him manners, obedience skills, and sociability.

We had the support of experienced Delaware puppy raisers who provided us with a crate and other essentials, as well as counseling and training tips. A region manager from Guiding Eyes for the Blind attended our biweekly puppy classes and was available by phone anytime we needed her.

Based in New York with raisers up and down the East Coast, Guiding Eyes for the Blind is a nationally accredited non-profit organization that provides an independent lifestyle for the blind and visually impaired. The organization uses relationship-based training methods to keep the experience positive for the puppy raisers and dogs. Many people raise dog after dog for Guiding Eyes. 

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We had Fairfax for a year before he returned to Guiding Eyes for training. Then we immediately brought home AJ, a slightly older black Lab puppy who helped fill up the space Fairfax held in our lives. AJ gave me renewed confidence in my ability to prepare a dog for one of the most important jobs he can have. 

When AJ went to training, we got Tchita, a five-month-old female Lab. And after each of the three dogs we raised attended five months of training at Guiding Eyes, they became working guide dogs.

As hard as it was to send each dog back to Guiding Eyes for training, the excitement of hearing about their progress in guide dog training quickly replaced those feelings. And each of the three times we learned that one of our dogs had been placed with a blind person was truly  extraordinary. We got to talk on the phone with each of our dogs’ new owners and are still in touch with all three of them, regularly hearing wonderful stories about the impact the dogs make on their lives. The dogs could not be happier, of course.

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Fairfax gets to go to work every day with his owner and receives his own invitation to the weekly team meetings. AJ goes camping with his owner every summer. Tchita gets to play on the beach in Halifax, and in every photo her owner sends us, she’s cuddling with someone.

Guide dogs are extraordinary, bred for and capable of bringing independence, joy, peace and love to others. They deeply impact their owners’ lives, but also the lives of their puppy raisers and the entire community in which those raisers live. Our dogs have brought awareness of blindness and disabilities to our friends and family members.

Studies show that people who volunteer and who have pets are happier and more satisfied with their lives. Guide dog puppy raisers fall into both of those categories, and the Guiding Eyes puppy raisers and staff members I know radiate generosity, warmth and happiness.

I will always be grateful for my experience raising puppies for Guiding Eyes. I now live outside their puppy-raising territory, but I have a daily reminder of my wonderful experience – my dog, Dylan, a Guiding Eyes puppy who was released for adoption at eight weeks. Through Dylan, I get to maintain my connection to Guiding Eyes. I will always consider myself a devoted part of their family.

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ABOUT THE AUTHOR: Katie Ginder-Vogel is a freelance writer and editor based in Madison, Wis. She holds Bachelor’s and Master’s Degrees in English from Stanford University. An avid runner, hiker, and swimmer, Katie writes regularly about health and wellness. She has two children and a dog, who keep her company on the trail, on the road, and in the pool.

Yoga is not about contorting yourself into unthinkable poses. Yoga is about being focused, exploring your personal limits and trusting yourself – it’s about being harmonious and present. In the process of the exploration, you become stronger, increasingly peaceful and better prepared for your life. Being present is the opposite of multi-tasking – it means being focused on what you’re doing in the moment, without distraction. When we’re present, our bodies do whatever we ask of them. 

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I recently tried a few alternative styles of yoga that did away with all my preconceived notions about yoga. While my classes were offered by studios in New York, check with your local yoga studio to see whether it offers a creative spin on yoga. 

Aerial Vinyasa (Om Factory, New York City) This class incorporates orange silks that hang from the ceiling and stretch to about 9 feet in width. We wrapped the fabric around our wrists and legs to lift ourselves into traditional Vinyasa poses. While a certain amount of upper body strength is required, I was able to get into most of the elevated poses and leverage the silk to deepen floor postures like Downward Dog, Standing Split and Pigeon. Throughout the class, the instructor offered modifications for every level, so no one felt left out. Some moves I could do, and some I just couldn’t; my inner Cirque du Soleil performer hasn’t yet been cultivated. But I did find myself sweating and breathing hard! Plus, flying is fun! Om Factory also offers an intense hybrid of Vinyasa, boot camp drills and kickboxing techniques called Yoga Fight Club. 

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Trampoline Yoga (Shen Tao Studio, New York City) Remember how much fun it was to jump on a trampoline as a kid? Bill Hedberg, founder of Shen Tao Studio, developed this yoga practice using the rebound quality of the trampoline and breathing principles of Kundalini Yoga. The class focused on deep stretching using the trampoline for support. We progressed from sitting to kneeling to standing on the trampoline, where we kept our legs and core tight to bounce our way to the final stretching series, in which we used Shen Tao ladders to do upright and inverted stretches, lengthening our backs, sides and abs. It felt amazing. Physically, I felt looser and more limber, and mentally, I was able to trust that the trampoline would support my body and that my body would support me.

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Lotus Flow (Laughing Lotus Yoga, New York City and San Francisco) Grounded in the Vinyasa style, Lotus Flow offers a unique approach to power flow yoga. Influenced by the vibrant colors of India, the studio is painted in Crayola hues, with a huge mural of Ganesh (the Hindu god that removes obstacles from your path) adorning one wall. Ornate decor hangs from the ceiling, and you can visit the glitter bar to sprinkle yourself with glitter before class. This sets the tone for playful yoga, full of levity and dance-like movements. Several poses were new to me, like the Rainbow Warrior, which flowed from Peaceful Warrior into a low squat reminiscent of the fluid movements in the film Crouching Tiger, Hidden Dragon. Prince’s Purple Rain was even incorporated into the session. I’d give Lotus Flow two thumbs up for being a challenge and a “raise the roof” for being fun.  

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LaughterYoga (YogaLaff, New York City) At YogaLaff in NYC, Vishwa Prakana is among a handful of certified master trainers of laughter yoga and has created a welcoming environment where students are guided through a series of yoga poses designed to induce laughter, which exercises the facial muscles, diaphragm and intercostals muscles. Research shows that a good giggle fit reduces cortisol (the body’s stress hormone), lowers blood pressure and increases blood flow. Laughter yoga exists all over the world; there are over 5,000 laughter clubs internationally and approximately 400 in the U.S. Visit LaughterYoga.org to find one near you, then grab your friends for an unforgettable yoga session.

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ABOUT THE AUTHOR: Zovig Garboushian is the Director of Business Development for Veria Living, a Certified Image Consultant for women, a blogger and a healthy lifestyle enthusiast. She lives to help other women find beauty in themselves and their lives through full self-expression, personal style, physical health and mental awareness. Zovig has worked for other healthy lifestyle publications, such as Health and Men’s Health magazines and is the owner of SoZo Image & Style. She’s a regular at yoga, indoor cycling and boot camp; lives in Brooklyn, NY and strives to always abide by the “Don’t think, just do” mantra. Follow her on Twitter at @sozo_image

HOW TO DETOX

Three Ways To Detox Safely (Video)

Avoiding The Three Most Toxic Foods (Video)

Benefits of Detox (Video)

What Is A Heavy Metal Detox?

DETOX RECIPES

4 Detox Juice Recipes To Go

Detox Diakon Radish Salad (Video)

Detox Beet Soup (Video)

Flaxseed Colon Cleansers (Video)

Safe And Easy Detox For Diabetics (Video)

Tips for Alcohol Detox

UNPLUGGING YOUR MIND

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Traveling To Unplug

SPRING CLEANING

3 Foods To Help Remove Fridge Odors Naturally

3 Minimalist Tips for Spring Cleaning

READ MORE

5 Great Recipes For Spring

SAVORY

Cuban Guava And Mango Salad (Video)

Mango Spring Rolls

Tofu And Mango With Saffron Sauce

Mango Avocado Salad

Kelp Noodles With Grilled Shrimp

Spicy Black Bean And Mango Salsa

Salmon And Sweet Potato Cakes With Mango Salsa

SWEET

Achiote Mango Granita

Mango Amchur Lassi

It's Easy Being Green Smoothie

RELATED: Monthly Guide to Pregnancy

Just as we can hear things when we’re under water, bones in the fetus’ head conduct sound, allowing it to hear noises from outside the womb.

Obviously, the sounds inside the uterus are the loudest—the mother’s voice, heartbeat, and digestion—but research indicates that fetuses respond to male voices, too.

According to scientists, playing music often results in faster, stronger fetal movement.

Research also shows that newborns can recognize specific songs they heard in utero. So if you want your baby to love your favorite band as much as you do, or at least be familiar with their latest album, play it often while you’re pregnant. The same goes for reading stories and talking with your family members and friends.

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ABOUT THE AUTHOR: Katie Ginder-Vogel is a freelance writer and editor based in Madison, WI. She holds Bachelor’s and Master’s Degrees in English from Stanford University. An avid runner, hiker, and swimmer, Katie writes regularly about health and wellness. She has two children and a dog, who keep her company on the trail, on the road, and in the pool.

Postpartum depression is a more serious, longer-lasting type of depression. If those baby blues seem to be lasting for months, or you find yourself perpetually unhappy and losing interest in the things that used to give you a boost, like reading or exercising or gardening, you may want to seek help.

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Symptoms of postpartum depression include a loss of appetite, extreme irritability or anger, withdrawal from family or friends, difficulty bonding with your baby, and feelings of harming yourself or your baby.

Postpartum psychosis is a rare but even more serious condition that usually develops within the first several weeks after giving birth and can include hallucinations and paranoia.

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It is critical that new parents realize that there is nothing they have done wrong if they experience postpartum depression. Many factors, both biological and environmental, contribute to this type of depression. Even more important is seeking help from a doctor. Most OB/GYNs, midwives, hospital personnel and pediatricians are trained to recognize the signs of postpartum depression and are eager to help women suffering from it.

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ABOUT THE AUTHOR: Katie Ginder-Vogel is a freelance writer and editor based in Madison, WI. She holds Bachelor’s and Master’s Degrees in English from Stanford University. An avid runner, hiker, and swimmer, Katie writes regularly about health and wellness. She has two children and a dog, who keep her company on the trail, on the road, and in the pool.

BEFORE BABY ARRIVES

Must-Have Items for Baby's Arrival

BATHING AND DIAPERING

Giving Baby A Bath

Ingredients To Look For In Baby Soap

Best Baby Soaps And Shampoos

Best Creams For Diaper Rash

Natural Treatments For Yeast And Fungal Infections

FEEDING

Signs of Hunger and Fullness in Babies

Foods To Avoid While Breastfeeding

Formula Recommendations For Moms Who Can't Breastfeed

Best Baby Formulas

How Concerned Should I Be About BPA?

Tips for Buying Baby Food

Baby Food Options

Should I Avoid Feeding Baby Fruits?

How To Get Baby To Try New Foods

Drinking From A Cup

Natural Clean-up For Sticky Messes

SLEEPING

Helping Baby Sleep

Should I Sleep Train My Baby?

Teething And Sleep

Keeping Children In Their Own Beds At Night

PLAY AND CHILDCARE

When Do Babies Benefit From Group Play?

Finding A Great Babysitter

Natural Toys For Babies And Kids

Non-Toxic Plastic Toys

Disinfecting Children's Toys

Creating A Green Play Space

OTHER TOPICS

Sunscreen For Babies

In the United Kingdom, 13 million people suffer from “Nomophobia” – no mobile phobia – and feel anxious when their cell phone is lost or out of service.

By 2015, the global average number of business emails sent and received per day, per person, will increase from 105 to 125.

Why should you care?

Because we’re addicted to our technology!

RELATED: 4 Simple Tips for Unplugging

The tourism industry is responding with digital detox vacations – your chance to say sayonara to all of your technological ties. Well, at least for a little while.

Staff at The Digital Detox use yoga, meditation, healthy food and serene settings to bring travelers into a comfortable state of personal exploration. The company plans three- to five-day wellness retreats in destinations from California to Cambodia. On day one, they ask participants to hand over their phones and tech gear.

“There is often a feeling of unease, but underlying that is excitement,” says Ben Hanna, coordinator with The Digital Detox. “They go through phases. People worry that they’ll miss something important. Eventually, they become comfortable with it.”

How do they calm guests’ nerves about the handoff?

“We focus their attention on what is happening now, not what they just turned off,” he explains. “Getting outside is incredibly fun, and most of us don’t do it enough. Participants are spending time next to a bubbling creak, on a mountain, or overlooking a meadow. They’re living in the moment.”

The organization treats these vacations like traditional recovery programs to the degree that they remove triggers from participants’ lives for a period of time. By breaking up their normal routines, The Digital Detox allows travelers to avoid that feeling of “need” for their e-communications. 

RELATED: 10 Wellness Retreats for Every Type of Traveler

After conducting their own independent study, the St. Vincent and the Grenadines (SVG) Tourism Authority discovered that nearly 50 percent of travelers felt tied down by technology. In response, the organization partnered with Black Tomato to offer unplugged travel experiences.

“We wanted to challenge travelers to focus on the well-being of the mind and body,” says Glen Beache, CEO of SVG tourism. “By unplugging from their devices, they can have a real vacation – one focused on human interaction.”

Trips are designed to completely wean people off technology and include a guidebook on how to “de-tech.” The seven-night getaway includes flights from New York City, accommodations on Young Island and Palm Island, and a private catamaran day transfer.

Even hotels are doing their part to improve guest wellness. In the United States, Hotel Monaco in Chicago offers a tranquility suite and technology break package, and the Quincy in Washington, D.C. offers a “Be Unplugged” special.

Abroad, The Westin Dublin can stash your electronics in a safe and in exchange give you a “survival kit” that includes a board game, walking map, and tree-planting kit. In the Caribbean and Mexico, Marriott Resorts are rolling out “Braincation Zones.” These designated areas encourage guests to disconnect and enjoy their surroundings with magazines, books, and flavored water.

“We are all victims of life’s hustle and bustle,” says Beache. “Every now and again, it’s healthy to take a step back and unwind with a vacation.” 

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ABOUT THE AUTHOR: Katarina Kovacevic is a freelance writer specializing in travel, spa, and beauty and wellness. She's the author of The Food Lovers' Guide to Phoenix & Scottsdale and founder/editor of Style Jaunt, a blog about fashionable travel. Her work has appeared in publications like American Spa, The Knot, Unboudary by USA Today, SheKnows.com and more. Follow her on Twitter @Little_K

Yep!

Being in a positive and committed relationship is actually good for you. Among other things, love helps you live longer, improves your mental well-being, and can even reduce pain and help you fight cancer. Let’s take a look at its other benefits:

1. Happy Heart: People in loving and committed relationships have lower blood pressure than those who are single. (We should note, though, that people in troubled marriages have higher blood pressure than either of these first two groups.) Plus, happy couples experience less stress over all, which improves cardiovascular health.

RELATED: Feng Shui For The Bedroom

2. Longer Life Span: Even when they’re driving you crazy, know this: Loving spouses keep you alive longer! They encourage better self-care and reinforce healthy behaviors, while dissuading bad habits. This is especially true for married men, who live longer than their single counterparts. Moral of the story? Ladies, let some of his quirks slide. And, fellas, she nags because she loves.

3. Clear, Glowing Skin: Sebum – the oily substance that mixes with dead skin cells and bacteria to clog hair follicles – feeds on stress-inducing hormones like cortisol, and that can cause acne. When you’re in a happy relationship, you have less free-floating cortisol, which means fewer breakouts and pimples!

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4. Better Mental Health: Feelings of love trigger the release of dopamine in your brain. This powerful neurotransmitter affects pleasure and motivation. Other displays of affection – like hugging and handholding – emit the hormone oxytocin, which lowers stress, reduces blood pressure, improves your mood and increases tolerance for pain.

5. Boosts the Immune System: Researchers at Carnegie Mellon University in Pittsburgh found that happy and relaxed people are more resistant to the common cold than those who felt anxious, hostile or depressed. So if you’re currently in a happy relationship, consider this – your partner is keeping you strong and healthy!

6. Keeps You Fit: Couples who break a sweat together have better fitness results than those who work out on their own. We also work out 12 to 15 percent harder when we’re training with a romantic partner. (Someone to impress? Healthy competition?) Reap the healthy rewards by scheduling fitness dates with your honey.

7. Reduces Pain: Holding your spouse’s hand can minimize feelings of pain. When studying people who experienced electrical shocks, researchers found that holding someone’s hand eased discomfort. The results were even more positive when the female subjects held their husbands' hands. All together now: Aww…

8. Regulates Your Cycle: A Planned Parenthood study found that women who have sex at least once a week have higher levels of estrogen – and that makes them more likely to have regular periods. So now you have it: an excuse to hit the sack. As if you needed one.

9. Helps Kill Cancer: According to researchers at the University of Iowa, ovarian cancer patients with strong emotional connections had more resilient cancer-killing white blood cells. And researchers at the Fox Chase Cancer Center found that affection between couples can bring positive change to health, even if one of the partners is fighting disease.

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ABOUT THE AUTHOR: Katarina Kovacevic is a freelance writer specializing in travel, spa, and beauty and wellness. She's the author of The Food Lovers' Guide to Phoenix & Scottsdale and founder/editor of Style Jaunt, a blog about fashionable travel. Her work has appeared in publications like American Spa, The Knot, Unboudary by USA Today, SheKnows.com and more. Follow her on Twitter @Little_K

2. Romantic: Few things are more tranquil than a vacation in untouched nature. Banyan Tree Mayakoba (photo, bottom) caters to couples with its Romantic Getaway special, which includes spa and relaxation sessions. The Mayan Riviera resort also hosts private lagoon “drifting dinners” on a traditional dining boat. 

3. Solo: Looking for a private retreat? Check out September Solos at The BodyHoliday in St. Lucia, a wellness-focused resort. The annual event includes hosted dinners and dedicated fitness classes, as well as daily spa treatments, water and land sports activities and a sunset cruise.

 4. Girlfriends: Kohler Waters Spa at The American Club in Wisconsin focuses on the healing properties of mineral-rich water. The two-night Girlfriend’s Getaway is both relaxing and fun, and features a 50-minute massage, discount on additional services, yoga on the lake and a three-course dinner.

PLAYLIST:  14 Ways to Travel Well

5. Adventure: Outdoor enthusiasts will find no shortage of excitement at Canyon Ranch in Lenox, Massachusetts. The all-inclusive health resort draws thrill-seekers with its lineup of outdoor activities like hiking, biking, canoeing and skiing.

6. Yoga: With epic waterfalls and rainforest surroundings, Anamaya Resort (photo, right) is a quintessential Costa Rican experience. Derived from the Sanskrit word for “good health,” Anamaya hosts several yoga retreats throughout the year that are oftentimes combined with other activities like surfing and jungle excursions.

7. Spiritual: Off the west coast of Scotland sits Holy Isle, an escape with an ancient spiritual history dating to the 6th century. Founded by a Tibetan Buddhist, Holy Isle hosts meditation and yoga retreats and courses at its Centre for World Peace and Health.

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8. Total Spa: The Fairmont Scottsdale Princess’ Well & Being at Willow Stream Spa draws on Southwestern roots and time-tested Asian influences. The first of its kind in the United States, it offers spa and medical services, nutrition consultation and innovative fitness classes like aerial yoga.

9. Unplug: Three to five day Digital Detox retreats that take place in destinations from California to Cambodia offer total disconnect. No cell phones. No Facebook. No email. Just a group of folks looking to unwind through personal reflection, art workshops and fitness.

10. Families: The family that plays together stays together. Get your crew up and active with an all-inclusive vacation to Sandpiper Club Med in West Palm Beach, Florida. Golf and other standard activities can be supplemented with other surprising treats like trapeze lessons!

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ABOUT THE AUTHOR: Katarina Kovacevic is a freelance writer specializing in travel, spa, and beauty and wellness. She's the author of The Food Lovers' Guide to Phoenix & Scottsdale and founder/editor of Style Jaunt, a blog about fashionable travel. Her work has appeared in publications like American Spa, The Knot, Unboudary by USA Today, SheKnows.com and more. Follow her on Twitter @Little_K

Doula The term “doula” comes from Ancient Greek and means “a woman who serves.” A doula can provide you and your family with information and physical/emotional support before, during, and after labor and delivery. Many different organizations offer certification and training to doulas.

WATCH: Labor of Love

Midwife A midwife is a trained professional who can help with uncomplicated births. Many midwives are certified nurses or RN’s, and many women’s health care practices now include midwives.

RELATED: Monthly Guide to Pregnancy

Birth Coach A birth coach can help you plan for and experience natural childbirth. Birth coaches are certified through a range of organizations.

RELATED: Prenatal Yoga

With this many options from which to choose, you’ll have no trouble finding the right labor assistant. Good luck with your birth!

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ABOUT THE AUTHOR: Katie Ginder-Vogel is a freelance writer and editor based in Madison, WI. She holds Bachelor’s and Master’s Degrees in English from Stanford University. An avid runner, hiker, and swimmer, Katie writes regularly about health and wellness. She has two children and a dog, who keep her company on the trail, on the road, and in the pool.

There are many benefits to social media, but recent studies have shown that spending too much of your life online can have a negative impact on your health.

Social Media is Addictive  For some, social media has already become much more than a way to keep up with friends. A recent study conducted by the United Kingdom’s Salford Business School at the University of Salford found that 45 percent of people feel worried when they’re not able to access their social networks. When asked to give up their technology for a full day, participants began exhibiting symptoms like those often seen in smokers trying to quit, and the majority of them couldn’t make it the full 24 hours without their phones, computers or tablets.

RELATED: 4 Simple Tips for Unplugging

It Can Hurt Your Self-Esteem How many times have you looked at a Facebook friend’s vacation photos from an exotic locale while sitting at your office desk and thought, Why isn’t my life that exciting? These types of comparisons are what can make social media so detrimental to our self-esteem. A recent German study on the effects of Facebook found that one in three people felt worse after browsing their newsfeed. But it’s not just social envy that can harm our confidence. “Lack of attention,” or receiving fewer comments and likes on posts, was another major source of unhappiness.

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It’s Distracting When you’re experiencing an important moment, how much time do you think you spend actually living the moment, versus posting about it? Nearly 25 percent of Americans feel they’ve missed an important event because they were too busy trying to capture it on social media. The distraction that comes as a result of updating your status can be more than just a hassle – it can be dangerous. Experts have discovered that social media on your phone slows your reaction time by 38 percent and that drivers using mobile phones are four times more likely to crash. 

RELATED: Parenting QA: Is My Kid On The Computer Too Long?

Expert Insight Karla Helbert, MS, LPC treats patients with anxiety surrounding social media and says it’s no wonder we’re addicted, because our brain reacts to cell phone alerts the same way it would to drugs or other pleasurable sensations. This desire to stay connected means we’re constantly multi-tasking, and that can trigger the build-up of the stress hormone cortisol, which can dampen our immune system and cause other problems.

So what can you do to curb your online obsession? Well, for one, you can turn off your phone’s push notifications. This puts you in control of when and how you access social media. If you’re feeling anxious about being online, Helbert recommends you try identifying the thoughts behind the anxiety. What are you afraid will or won’t happen if you don’t sign on? Identifying the messages you’re sending yourself is key.

Over time, Helbert encourages you to practice leaving the social media behind in small doses. Try going to the corner store without your phone, or turn it off while you are having dinner. Leave the phone in a designated place when you get home from work and only check it every hour or so for any urgent messages. If the calls or posts aren’t important, don’t respond until the next day. And finally, try to have at least an hour of “no screens” before bedtime.

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ABOUT THE AUTHOR: Katarina Kovacevic is a freelance writer specializing in travel, spa, and beauty and wellness. She's the author of The Food Lovers' Guide to Phoenix & Scottsdale and founder/editor of Style Jaunt, a blog about fashionable travel. Her work has appeared in publications like American Spa, The Knot, Unboudary by USA Today, SheKnows.com and more. Follow her on Twitter @Little_K

Coconut oil has recently become a popular ingredient, of interest to holistic and Ayurvedic health practitioners. While there are a lot of claims that coconut oil may have health benefits, to date, there is no scientific data that supports this idea. However, it is interesting to note that over the last forty years, researchers have delved into the dietary habits of Pacific Islanders, specifically examining the effects of coconut oil and saturated fat consumption on overall health. From what they observed, using predominantly virgin coconut oil, which has not been chemically treated or partially hydrogenated, in one’s diet has the potential to contribute to overall positive health.

How Coconut Oil Contributes to Your Health

Coconut oil is composed of medium-chain fatty acids, specifically Lauric acid. Lauric acid increases levels of good HDL, or high-density lipoprotein, and bad LDL, or low-density lipoprotein, in the blood, but it is not thought to negatively affect the overall ratio of the two.

How to Use Coconut Oil

Overall, the recommendation is to consume coconut oil slowly and to start off with 1-2 teaspoons and build up to 3-4 tablespoons. One can also cook with coconut oil, as it has a high smoke point. Use it as a substitute for butter.

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Suggestions for Cooking with Coconut Oil

• Sauté vegetables and aromatics, especially onions or scallions, in coconut oil. They absorb the sweetness of the oil and enhance the dish’s flavor.
• Substitute coconut oil for olive oil in dessert recipes.

Recipe: Mixed Vegetable Stir Fry

Ingredients

• 1 cup broccoli florets
• 1 cup zucchini
• 1 cup sliced onion
• 1 cup mixed peppers
• 3/4 teaspoon kosher salt, more to taste
• 3 tablespoons coconut oil
• Pepper, to taste
• Pinch of cayenne
• Pinch of dried basil

Preparation

1. In a large pot over medium heat, add the mixed vegetables, salt, and the coconut oil, and sauté over low to medium heat for 10 minutes.
2. Add pepper, cayenne, and dried basil, and continue to sauté for 2 minutes over low heat.
3. Remove and serve.

Additional Benefits of Coconut Oil

In addition, coconut oil can be used as a skin lotion or conditioner. Pure coconut oil is one of the best natural skin lotions available, and it is an ideal remedy for dry skin.

Coconut itself is a source of fiber. One cup of dried, shredded coconut supplies 9 grams of fiber.

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ABOUT THE AUTHOR: 

Nancy Massotto

Q:

I'm pregnant and want to have a natural birth. What are my options?

A:

The most essential keys to creating the birth experience that you desire are education and support. Start by reading books about childbirth, and take advantage of the many resources available on the Internet and even movies about birth. Decide what your ideal personal birth plan looks like and write it down. There is a huge list of choices to be made, from where you would like to give birth (home, birthing center, hospital) to the type of practitioner you would like to attend your birth (such as your midwife or OB/GYN). Whatever you choose, be sure that the location and practitioners support your plan and are in agreement with your wishes. Consider taking a natural childbirth class to help you weigh your options in advance and to become aware of the choices you will need to be prepared for. You might look into hiring a doula, a birth assistant, to focus on you and to be an advocate for you during childbirth. Extend your support network to your family and friends as well. Find like-minded people who respect your choices and who can share their own birth experiences with you and keep you on track with your desired plan.

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The next time you pick up a shimmering shade at the nail salon, consider this: there’s a possibility that the sparkle comes from crushed beetles. Yes, bugs! Some nail care brands even use pigments from fish scales. (If you’re interested, read PETA’s list of animal ingredients commonly found in products.)  Luckily, there’s a world of vegan nail polishes that provide style without sacrifice. Here are some of our favorites.

SpaRitual  Shel Pink launched SpaRitual in 2004, creating a line of eco-friendly spa scrubs, lip gloss, soy candles and more. Each  company product is made with the enlightened consumer in mind – certified organic and fair trade ingredients, earth-conscientious packaging and formulations free of synthetic dyes. Void of harmful chemicals like DBP, Formaldehyde and Toluene, SpaRitual’s line of vegan nail polish has an expansive palette of more than 80 shades.  The latest collection, Meditate, is infused with ECOCERT-certified bamboo for stronger nails.

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Scotch Naturals  After creating a line of safe nail polishes for children called Hopscotch Kids, founder Ginny Cardenas answered the demand for eco-friendly adult polishes with Scotch Naturals. A non-toxic alternative to conventional solvent-based nail polish, Scotch Naturals’ collection is hypoallergenic, 100 percent biodegradable, vegan and cruelty-free. Products are also free of toxins and chemicals, so you won’t find formaldehyde, toluene, butyl or ethyl acetates on the ingredients list. Hues are fun and vibrant, like regal shimmering violet, gravelly gray crème and passionate teal green, to name a few.

Zoya  Originally a classical pianist in Russia, Zoya Reyzis started Art of Beauty - a small nail salon - in 1986 with her husband Michael. The business eventually grew into a spa focusing on nails, skin care and alternative European herbal treatments.  Michael, an advanced chemist, developed and patented their first products, including a fast-drying topcoat and long-wearing, toxin-free natural nail polish, which evolved into Zoya, a vegan nail polish line that offers salon-quality color without toluene, camphor, formaldehyde, formaldehyde resin or DBP. The new texture edition is like colorful pixie dust for your nails!

RELATED: 5 Ways to Maximize Your Natural Beauty

Ginger + Liz  Ginger + Liz is ideal for fashionistas, hipsters and rock glam-driven lifestyles. The on-trend colors have cheeky titles like Put a Ring on It (bright pink), Swagger (metallic foil) and Keep Me Interested (clementine orange). Focusing on safer and healthier cosmetic options, Ginger + Liz vegan nail polish – like all others on this list – are free of harmful chemicals and toxins but are rich and long-lasting. Owners Ginger Johnson and Liz Pickett find inspiration in everything from art to travel.

Priti NYC  Non-toxic and “3 Free” (no toluene, dibutyl pthalate, or formaldehyde), Priti NYC not only develops vegan and eco-friendly nail polish, but also aims to support local, organic farms and help reduce harmful chemicals in manufacturing. Pregnant with her first baby, Kim D’Amato created Priti NYC while on the hunt for green beauty products after switching to an organic diet. The company now carries more than 100 shades but is best known for its romantic and girly hues of pale pinks, fair purples and sweet neutrals.

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ABOUT THE AUTHOR: Katarina Kovacevic is a freelance writer specializing in travel, spa, and beauty and wellness. She's the author of The Food Lovers' Guide to Phoenix & Scottsdale and founder/editor of Style Jaunt, a blog about fashionable travel. Her work has appeared in publications like American Spa, The Knot, Unboudary by USA Today, SheKnows.com and more. Follow her on Twitter @Little_K

Do we have to cool down after exercise? (NYT)

Fruit, Mediterranean diet tied to fewer hot flashes (Reuters)

Diet, exercise together are key to success (USA Today)

Food Poisoning: What you need to know (CNN)

Healing plantar fasciitis (NYT)

Walking minutes help people make healthier menu choices (Medical News Today)

First case of new bird flu found outside China (NPR)

U.S. infant mortality rate declines (Los Angeles Times)

May is Mental Health Month; calls attention to pathways to wellness (WSJ)

Pet senior wellness care requires special attention according to Jacksonville veterinarian (WSJ)

Kitchen Feng Shui Do’s

• The following tips with help you bring out the best in your kitchen:
• The kitchen should be spacious, airy and full of lights. This makes it look lively and welcomes chi energy.
• Any pastel is a good color for your kitchen, but the best color of all is white (because white represents the metal element).
• The sink should always be in the east, and the refrigerator/freezer shouldn’t face the kitchen door.
• Directions like north, east or southeast are best suited for the kitchen, as these represent the fire element.
• Make sure that you have a clear view of the entrance while you cook. If your stove faces the wall, position a mirror so that it reflects the entrance. Even a shiny kettle on the stove can do the job, since its reflective surface will alert you to any movement behind you.
• The stove should be kept clean and in fully working condition.

RELATED: Guide to Feng Shui

Kitchen Feng Shui Don’ts

Keep trouble out of your kitchen by following these guidelines:

• Don’t use a microwave in your kitchen. Most experts believe it to be disruptive of the room’s chi.
• If you feel that you must have a microwave, don't install it directly over the stove
• Don’t leave water on the stove for long periods of time. It can cause depression. Empty the kettle when you're done using it.
• Don’t store heavy or bulky items overhead. This will make you feel overwhelmed. If you have to store your pots and pans in an overhead rack, hang the rack in a place where you won't be working or sitting beneath it.

RELATED: Feng Shui for the Workplace

On the Cheap 

Feng shui doesn’t have to be expensive. Here are some low-cost tips:

• Remember that every unlucky design or placement has a feng shui cure. If, for example, your appliances are placed in a way that is considered unlucky, you can lay out a green rug on the floor to act as a natural “conflict barrier.”
• Hang a wind chime or bell near the doorway or above the cook's area. In feng shui, the wind chime and bell summon positive chi. they also act as alarms, and will alert the cook to intrusion!
• Keep one junk drawer in the kitchen. Invest in one of those drawer inserts that has lots of different compartments for string, spare keys, batteries, superglue and whatever else you want to throw in there.
• Want to lose weight? Start cleaning. Kitchen clutter can manifest itself in your life as excess weight. If you want to keep the pounds off, get the clutter out of your cabinets, cupboards and drawers.

One Step Further

In order to gain a full understanding of the subtleties of feng shui, we strongly recommend that you do extensive research and consult a trusted expert. The principals of feng shui are based on literally thousands of years of collective wisdom. The more you study, the better you will be able to implement feng shui, and the philosophy behind it, in your own home. For more information, see Related Tips & How-Tos.

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Bedroom Feng Shui Do’s

The following tips with help you bring out the best in your bedroom:

• Clear clutter. Unnecessary clutter obstructs the flow of energy in the room.
• Buy a wooden bed if possible. Metal beds can conduct electricity and sha chi (bad energy)
• Pairs are considered lucky: Two pillows on the bed, a pair of mandarin ducks, a painting of two people or two candlesticks.
• Be sure you’re the head of your bed is up against a wall. There should be a solid wall directly behind your head while you sleep.

RELATED: Feng Shui for the Workplace

Bedroom Feng Shui Don’ts

Ensure that your bedroom is harmonious and balanced by following these guidelines:

• Don’t sleep next to a window. According to feng shui, it will disturb chi and create conflict. If you have no choice because of the layout of the room, use blinds and heavy curtains as an energy buffer.
• Don’t hang art that portrays images of sadness or loneliness.
• Don’t decorate the bedroom with flowers—this will overload it with yang energy.
• Don’t hang a mirror opposite the bed. (The image can sap your energy or, even worse, introduce the idea of third party in your romantic life!)

RELATED: Guide to Feng Shui

On the Cheap

Feng shui doesn’t have to be expensive. Here are some low-cost tips:

• If you’re single, you can put quartz crystals in the southwest corner of the bedroom. This will help you find your true match.
• Display photographs of happy moments and that bring back positive energy.
• Introduce one or two small objects that are a bright red. The addition of red, representing the fire element, can increase passion in your bedroom.

One Step Further

In order to gain a full understanding of the subtleties of feng shui, we strongly recommend that you do extensive research and consult a trusted expert. The principals of feng shui are based on literally thousands of years of collective wisdom. The more you study, the better you will be able to implement feng shui, and the philosophy behind it, in your own home. For more information, see Related Tips & How Tos.


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1.     Having a furry (or even a scaly) friend helps lower your heart rate.

Owning a cat, dog, or even a goldfish can help reduce your heart rate, lower blood pressure and reduce stress. There are plenty of medical waiting rooms with fish tanks, and those fish are there for a healthy reason!

 

2.     A four-legged friend is a great excuse to exercise.

Being a dog owner takes a great amount of time and commitment, but the bright side is that they encourage you to get outside and go for a walk. Animals need exercise just like people do. If you have a hard time justifying just going for a walk for your own health, having a dog is a wonderful reason to get out and start moving.

3.     Owning a pet can help fight depression.

Those who suffer from mild forms of depression, loneliness and/or isolation can benefit from the social advantages of meeting other dog owners while walking theirs. Pets also are a great distraction from the daily stress of life that bogs us down. A pet picks you up when you’re feeling down, will love you unconditionally, and will never judge you.

 4.     Animals can affect your hormone levels – in a good way.

There’s a reason why cuddling with a furry cat or dog feels so good. Cuddling releases serotonin, which is a chemical that gives off a “happy” feeling. Also, the levels of cortisol, a hormone associated with stress, are lowered when you pet a companion animal.

5.     Dogs can help take care of you.
There are many cases where dogs have alerted their owners about a fire or an intruder in the house. Some dogs are able to alert owners prior to having seizures and can even detect cancer. Animals have better hearing, vision and sense of smell than humans. Having a pet in your home can save your life!

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ABOUT THE AUTHOR: Ami Dobelle has been working professionally with animals for more than 15 years.  She is a professional member of the Association of Pet Dog Trainers and the International Marine Animal Trainers Association. As an animal and dog trainer in the New York/New Jersey area, Ami has been featured on numerous television shows. She helps clients understand the basics of how and why to train pets, while making it both fun and enjoyable for all involved. Learn more about Ami and her services at www.amianimaltraining.com.

Q:

What are the benefits of eating grass-fed beef vs. conventional (factory farmed) beef?

A:

Almost all of the meat sold in supermarkets is from cows raised on factory farms, feedlots, or CAFOs (Confined Animal Feeding Operations). Most CAFOs pay little attention to human health, food safety, the humane treatment of animals and the environment. In these overcrowded industrial environments animals are fed whatever it takes to grow them as large and as fast as possible. The ranchers focus on getting their cows fat quickly and cheaply, and give them synthetic growth hormones and feed consisting of grain, corn and soy (most often genetically modified).  Since cows are meant to eat grass and not grain, their stomachs become acidic and they get ulcers and other digestive problems. Ranchers then dose the cows with antibiotics which we consumers then ingest.

So it’s a good idea to look for beef that was raised on pasture and labeled “grass fed.” The good news is that a growing number of ranchers let their cattle graze on grass, which is the diet in harmony with nature.  The animals eat nothing but their mother’s milk, fresh grass and cut hay their entire lives and tend to be healthier and more humanely treated. Grass-fed beef does cost more than conventional beef, but their meat is higher in Omega-3 fatty acids and lower in saturated fat and cholesterol.

Aside from Omega 3s, grass-fed beef contains another beneficial fat called conjugated linoleic acid (CLA). CLA is present in all beef, but a 1999 study in the Journal of Dairy Science found that grass-fed beef had 500 percent more CLA than cows fed a grain-based diet. Grass-fed advocates say to look for “100% grass-fed and finished” on the label to be sure. Plus, these cows are not given growth hormones or antibiotics.

You can find grass fed beef at Whole Foods Markets, local farmers’ markets, natural food stores and specialty meat markets. To locate sources online check out: www.americangrassfed.org,  www.hardwickbeef.com, www.LaCenseBeef.com, www.LasaterGrasslandsBeef.com, and www.TallGrassBeef.com.

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VIDEO: Tension Release? Do It Yourself With Self-Massage

SpaEvidence.com, a website that provides access to evidence-based medicine for common spa and wellness treatments, has aggregated research behind more than 30 “modalities” ranging from acupressure to yoga. Under massage, the site has pulled together a range of studies, some of which report positive effects. In some cases, more research is needed to confirm the results but the studies still remain promising. Here’s what you might find while browsing through the archives:

A Sure Bet for Reducing Stress

A game-changer study done by Cedars-Sinai Medical Center in 2010 showed that Swedish massage significantly decreased levels of stress hormones cortisol and arginine vasopressin. So while reduced stress, pain and muscle tension can be seen as “shorter term” effects of massage, the chemical changes triggered by this treatment take it to another level.
        

RELATED: Tips for Natural Stress Relief

Some medical databases might claim that more research is needed to prove the positive benefits of massage as a treatment for certain diseases and illnesses. However, studies have already reported encouraging results for the following physical and psychological conditions:

Fibromyalgia: A 2011 study showed a massage-myofascial program can reduce pain sensitivity and anxiety levels in patients with fibromyalgia, while helping improve sleep quality and physical function.

Headaches/Migraines: A study conducted at the University of Auckland (New Zealand) showed that participants had fewer migraines and better sleep quality when undergoing a weekly massage treatment regimen.   

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Chemotherapy/Cancer: A report in The Journal of Alternative and Complementary Medicine shared the results of a randomized trial conducted at the University of Göteborg (Sweden), which found that massage significantly reduced nausea in women with breast cancer undergoing chemotherapy.

Dementia: A pilot study showed a 36-minute increase in the length of nighttime sleep for patients suffering from Dementia after they received just three minutes of slow-stroke back massage.

Autism: A 2011 randomized controlled trial of parent- and trainer-delivered Qigong massage for young children with autism showed reduced measures of autism as well as abnormal sensory responses.

While many databases or individual studies will stress (no pun intended) that massage should not replace traditional medical care, many health care providers will suggest massage as an alternative treatment to supplement or combine with other standard medical treatments.

With more studies being conducted every year, the proven track record of massage as a treatment for medical conditions can only be expected to strengthen, and the timing couldn’t be better. As an overall sense of well-being becomes more and more important to generations young and old, routine massage treatments are increasingly looking like the go-to option for time and money well spent.

Source: http://www.spaevidence.com

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 ABOUT THE AUTHOR: Dulcy Gregory is a freelance writer, based in Aspen, Colorado, with a knack for balancing creativity and organization. She learned everything there is to know about spas, wellbeing and how to live (and travel) well in six years of work for one of the world’s largest spa and wellness media companies, SpaFinder Wellness. Believing in writing as both a personal and professional passion, Dulcy enrolled in and graduated from a Master’s degree program in Creative Writing at the New School in 2012. She is an avid Vinyasa yoga student and considers kale one of the best foods on the planet. Follower Dulcy on her blog, D.A.G.

Q:

A:

General Benefits of Yoga for Kids

Through yoga, kids can improve their body and mind connection. Your child will grow up to be conscious of his or her health and general wellbeing. Living a healthy lifestyle, when learned at an early age, offers many advantages. Who doesn’t want a healthy and fit kid?

When a child is into yoga, he or she is taught to see the light and beauty from within. Your child will become more confident and develop the needed skills to achieve overall wellness and optimum health.

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The Specifics

Food alone can’t provide the body with all its essential nutrients. Yoga – along with a balanced diet – is good for the mind, body and spirit.

• Mind: Yoga clears and calms the mind and is a stress and tension reliever. Practicing enhances attention span, focus and concentration, and stimulates responsiveness. It promotes memory, expands creativity, and makes you more mindful in your words, actions and thoughts. Yoga also balances energy.
• Body: As a fitness activity, yoga aids in neuromuscular and vestibular system development and contributes to a flexible and strong body. It enhances coordination, awareness, and body balance while also improving posture by developing core strength. Yoga nurtures a strong immune system and improves bowel movement, circulation and digestion. People who practice yoga enjoy better sleep and relaxation.
• Spirit: Developing your yoga skills builds self-esteem and confidence because it supports emotional intelligence and character development. Practicing in a group setting enhances social interaction and team skills. Children learn about self-control and discipline while upholding self-expression and individuality. Yoga inspires self-respect and respect for others and it encourages environmental and social awareness.

Yoga is especially helpful for children with developmental disorders like Down syndrome, cerebral palsy and autism. Even kids with ADHD and other learning disabilities have found great success in yoga.

RELATED: Yoga for Beginners: Kids' Yoga Do's & Don'ts of Starting Early

 
Children posses one major advantage over adults in their yoga practice – they are much more flexible! So learning the poses and yoga techniques will be easy and fun. Before you decide on a yoga class, check on the instructor’s related background and knowledge.

You can help your children achieve their dreams through yoga. And remember – it’s great for adults, too. If you are stressed or prone to anxiety and depression, consider taking yoga lessons.

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ABOUT THE AUTHOR: Colin Zauner is a former collegiate athlete and a health & fitness enthusiast who writes on topics such as diet reviews, exercise, general health, nutrition and food delivery for www.dietbrandreviews.com.

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RELATED: When to Workout – Morning, Mid-Day or Night? 

One day I took a spin class and fell in love with the music, energy and, of course, instructor. Let’s just say – spin was my gateway drug. I started experimenting with different classes and working out with friends. I planned dates for early workouts with my favorite ladies and realized I felt more confident with another person by my side.

I felt fearless on the free weights floor and started trying everything from yoga to Samurai sword technique classes. I was actually having fun! I was laughing while sweating and working harder when we were together. Soon my friends started coming to me for information on workouts, what to eat, and even what to wear to the gym.

Now I work out six times a week – it’s part of my life, not a ‘have to do.’ I book fitness vacations instead resort getaways.People say to me all the time, “You’re so healthy!” and I revel in it. I have a community of friends at the fitness studios and working out has become my hobby. 

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I no longer care how I look. My fitness is about me and no longer about what others think of me. If I lose my balance in a yoga pose, I giggle. I never thought I’d be running 5miles or riding front row in back-to-back 45-minute spin classes. But here I am – certainly not perfect, but fit, healthy and having fun.

I look back at my story of “I’m not an athlete” as just that – a story. Being fit or athletic isn’t about killing myself or looking a certain way. It’s about showing up, doing the work, and having fun.

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ABOUT THE AUTHOR:

Zovig Garboushian is the Director of Business Development for Veria Living, a Certified Image Consultant for women, blogger, and healthy lifestyle enthusiast. She lives to help other women find beauty in themselves and their lives through full self-expression, personal style, physical health and mental awareness. Zovig has worked for other healthy lifestyle publications such as Health and Men’s Health magazines and is the owner of SoZo Image & Style. She’s a regular at yoga, indoor 
cycling, boot camp, lives in Brooklyn, NY and strives to always abide by the “Don’t think, just do” mantra. Follow her on Twitter at @sozo_image

There’s been a lot of conversation recently about cooking with oil and butter. Among the concerns is fat content. Some fats actually have health benefits but others, like saturated and trans fats, can have negative effects on your body.

What Is Ghee?

Ghee is the liquid that is left over when butter is melted over heat. It is considered pure (or clarified) because there are no preservatives such as milk solids. Ghee is also easy to make. All you need to do is purchase unsalted butter sticks, heat them in a saucepan until boiling, and adjust heat accordingly to maintain a slight ongoing boil.

Skim off the condensed foam that appears on the top and once you hear a frying oil sound (usually about 15 minutes), remove the saucepan from heat. Let it cool and then pour the clarified butter, now ghee, into a glass container. The remaining residue is considered milk solids and can also be used in food preparation.

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Why You Should Cook With Ghee

Well, let’s be real here – the flavor of pure saturated fat is likely going to be delicious! Using ghee yields the same results as oil and butter, but with a richer flavor. Ghee may also be a healthier alternative to butter fat, which can sometimes contain pesticide residues from cattle feed. Cooking with ghee requires only half the amount of oil the recipe calls for – a ½ cup of ghee instead of 1 cup of oil, for example.

Benefits of Ghee

Based on Ayurvedic principles, ghee promotes anti-inflammatory and anti-oxidant activities because it contains butyric acid, which is a fatty acid with antiviral and anti-cancer properties that is also believed to be helpful in the prevention of Alzheimer’s disease.

According to Rudolph Ballentine, author of Transition to Vegetarianism, ghee is also known to enhance the nutritional value of foods because it is made in pure form. On the flip side, ghee is a saturated fat and there are plenty of studies showing an increase in overall cholesterol levels with an increased consumption of saturated fats. As a result, consume ghee in moderation and be cognizant about its use when cooking.

RELATED: What Are The Best Foods To Eat & Avoid For My Dosha?

Cooking with Ghee

Try ghee out for yourself! Make it following the instructions above and then use it in a recipe, like my homemade Indian Keema ground turkey.

Ingredients

• 2 medium-sized yellow onions;
• ½ tablespoonghee;
• salt to taste;
• 1 tray 93% lean ground turkey;
• 1 tablespoon curry powder;
• 1 tablespoon low sodium soy sauce;
• 2 tablespoons tomato paste;
• 2 tablespoons water

Preparation

1. Chop the onions and sauté in a saucepan with the ghee until browned.
2. Add the ground turkey, salt to taste, curry powder and soy sauce to the onions, and mix and separate the ingredients so that the turkey is as fine as possible.
3. Stir until mixture is blended.
4. Add the tomato paste along with water, and continue to cook everything on medium to low heat, mixing often, for about 10 minutes or until meat is cooked.

ABOUT THE AUTHOR: Anita Mirchandani, M.S, R.D, C.D.N received a Bachelor of Arts and then a Master of Science in clinical nutrition from New York University, and completed a dietetic internship at New York-Presbyterian hospital in 2011.Sheis now a practicing registered dietitian and recently co-founded FitMapped, a free ‘GPS for fitness’ concept that helps users find fitness easily and connect with fellow enthusiasts. Follow her @FitNutAnita for interesting updates of fitness and nutrition.

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• If your dog is ever sick with diarrhea, boiled hamburger meat or chicken combined with plain, boiled white rice will help settle its upset doggie stomach. The hamburger and chicken meat are also both packed with good-for-pup protein and vitamins.
• For extra protein, give your dog a hardboiled egg. Even plain scrambled eggs (leave out the good stuff like butter, salt, and milk!) will give your dog a nice shiny coat. But don’t ever feed your dog a raw egg (for the same reasons humans should not eat them).
• Frozen carrots are great for teething puppies to chew and on they’re a great treat for adult dogs as well. 
• Apples are a good source of fiber and can be given to dogs with the skin. Use caution with apple seeds since they can be a choking hazard and also contain cyanide.
• A mashed-up a banana makes a great stuffing for a frozen treat!
• Humans and dogs alike love natural peanut butter and it’s a good source of protein. Peanut butter is also an easy way to give your dog a pill with no hassles. Just place the pill in a small amount of peanut butter.

• Peas and green beans are great additions to your dog’s diet when it may need to lose a few pounds. Peas, green beans, and even broccoli are packed full of vitamins but low on calories.                                         

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Keep in mind that some dogs can have sensitive stomachs and allergies to specific foods.  Always check with your veterinarian before trying a new doggie culinary treat. What makes human food bad for dogs is all of the processing and things we add when cooking. So it’s not the chicken that is bad for them, it’s the breading, butter, spices, and frying that causes problems for our four-legged friends. Those begging dog eyes will always be searching, but now you know some healthy foods that are good for humans and dogs alike!

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ABOUT THE AUTHOR: Ami Dobelle has been working professionally with animals for more than 15 years.  She is a professional member of the Association of Pet Dog Trainers and the International Marine Animal Trainers Association. As an animal and dog trainer in the New York/New Jersey area, Ami has been featured on numerous television shows. She helps clients understand the basics of how and why to train pets, while making it both fun and enjoyable for all involved. 
Learn more about Ami and her services at www.amianimaltraining.com.

Studies have shown that when offices incorporate meditation into their workers' schedules, staff shows major improvements in productivity, efficiency, and general mood.Meditation not only refreshes and rejuvenates the mind, it also relaxes you without making you sleepy.


A short break for meditation may be just the thing you need to get through a stressful, busy workday.


Benefits of Meditation in the Workplace:

•  Enhanced creativity
• More on-the-job efficiency, with less mistakes
• Improved concentration and endurance
• More positive office atmosphere
• Increased interpersonal harmony and cooperation
• Increased productivity

Meditation Tips for the Workplace:

1. Find a quiet spot at work (if possible). Once you’re comfortably seated, draw your attention to your breathing. Notice the air going into your nostrils and out of your mouth. Your stomach should rise as you inhale. Pull your navel in as you exhale.
2. If your mind wanders, try using a simple phrase or mantra to help you focus. Take a long, deep breath and on the exhale, say the word or phrase. Repeat for a minute or two.
3. Close your eyes for a few minutes and meditate on the sounds in your office or outside. Try to listen without judging what you hear.
4. Bring a book of short prayers or meditations to work. Read one passage every day. Meditate on that passage and how it relates to your work.
5. Purchase or download a meditation-friendly screen-saver or desktop image. A few times a day, focus your attention on the image while breathing steadily.
6. A mini Zen sandbox or garden can boost creativity while calming your mind. You can also find meditation kits at bookstores that include items like flameless candles, chimes and chanting tapes.
7. Do a stream-of-consciousness exercise: Call up a blank screen and write whatever comes into your mind. Just get it out. You can then delete the entire page.
8. Do a three-minute desk meditation:

• Set your timer (on your cell phone or computer) for three minutes. 
• Sit comfortably, with your back straight. Your feet should be planted on the floor, not crossed. Rest your hands lightly on your knees with palms facing up. 
• Gently close your eyes and breathe deeply, inhaling through your nose, deep into your lungs, for a count of three. 
• Hold the breath for three counts, then release through your mouth to a count of three. Count to three before inhaling again. 
• Continue the exercise, inhaling for three, holding for three, exhaling for three, and holding the out breath for three seconds.
• When the timer goes off, hold onto the feeling by taking three deep breaths through your nose and out through your mouth. Open your eyes.

• Find a cool and quiet outdoor spot.
• Sit cross-legged with your spine straight and your hands placed palms down on your thighs.
• Concentrate on your setting. Focus your attention on the local sounds, sights and smells. If your mind begins to wander, refocus it on a specific sensation; for example, the sound of the birds or rustling leaves.
• Breathe deeply and steadily.

Q:

Do you have any alcohol detoxifying herbal remedies?

A:

It’s important to remember that the body has an innate ability to detoxify itself regardless of what herbs or other substances are consumed. Simply refraining from eating for a number of hours and consuming some hot water can help the digestive system to process whatever food and alcohol is in the GI tract and then use the break from digesting new food to purge the body of whatever toxicity remains in the blood

As to specific herbs to take, it is inadvisable to refer you to too many specific herbs without knowing more about your constitution and the relative balance or imbalance of your doshas. Were I or anyone else to prescribe something to enhance your body’s ability to burn off toxicity by building your digestive fire while there’s already too much heat in your body, you would only exacerbate related symptoms. Try taking some tulsi with hot water to foster a tridoshic effect in your body overall, but otherwise consult with a practitioner to find out how you may best restore yourself to balance after consuming alcohol. Of course, the best way to truly avoid alcohol-based toxicity is to not even drink it in the first place.

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The following tips with help you thrive in your workspace:

• Place your desk in a position that allows you to see the door of your office, be sure your back is supported by the wall. This is the power position.
• Stay up to date with repairs and replacements. Broken light bulbs, rickety chairs, scratched desks—all these things represent blockages in the energy of the office. Fix them.
• Keep your workspace separate from the bedroom. Work energy and sleep energy conflict with each other. If you have no choice, because you live in a studio or a small apartment, try to partition off your work area with a screen.
• Representations of nature can help you build trust with coworkers and clients. Integrate organic materials into your work space. Wicker baskets, wooden paper trays, crystal paperweights, ceramic mugs and potted plants will encourage people to let down their guard with you.

Workplace Feng Shui Don’ts

Ensure that in your work life is trouble-free by following these guidelines:

• Don’t keep brooms and mops in sight. They are thought to sweep away success.
• Don’t sit in line with the door—you don’t want to be in the path of potential negative energy.
• Don’t keep mirrors in your office. They can reflect negative energy from clients onto other people in the room.
• Don't keep sharp plants on your desk, as they create bad chi.

On the Cheap

Feng shui doesn’t have to be expensive. Here are some low-cost tips:

• As you enter your office, the far left hand corner is your Wealth and Prosperity corner. This is a good place for a small tabletop fountain, a valuable item or even an affirmation. Blues, purples and reds are the colors of prosperity. Can you include these colors in something that makes you feel prosperous?
• Position your computer strategically: Keep it on the west side of your desk to enhance creativity, and on the southeast side to generate income.
• Place symbols of good fortune—the dragon, phoenix, unicorn and turtle—in your workspace.
• It’s always good to define your personal space. If you work in a cubicle, for example, place a small rug at its entrance – this will discourage people from intruding on you while you work.

One Step Further

In order to gain a full understanding of the subtleties of feng shui, we strongly recommend that you do extensive research and consult a trusted expert. The principals of feng shui are based on literally thousands of years of collective wisdom. The more you study, the better you will be able to apply feng shui to your home, workspace, and life. For more information, see Related Tips & How Tos.

Ginger tea is consumed around the world for its delicious taste and healing properties. This tea is very common in China, where ginger is peeled off and sliced and then pour into hot water with brown sugar, and steeped for about fifteen to twenty minutes. For a delicious touch, add a slice of orange or lemon.

Ginger Tea: Active Reagents and a Brief Overview

Ginger has a few very active reagents like amino acids as well as minerals. They aid in increasing blood circulation and helping prevent cardiovascular disease. Ginger is most commonly used as a natural remedy in Arabic and Indian cultures, and has been used as far back as ancient Asian civilizations. For instance, in China, ginger has been widely used to assist in absorbing nutrients and soothing stomach disorders, nausea and diarrhea for over two thousand years. It has also being used to care for colic, arthritis as well as heart conditions. Ginger is not just limited to medicinal properties, but it is also served all over the world as a staple in cuisine. The active reagents inside the ginger make it more effective against nurturing cold and flu symptoms, and menstrual pain.   

Ginger Tea: The Benefits

• Alleviates Stress - Just the aroma of ginger tea can help enhance mental clarity. It generates a sensation of tranquility and freshness, thanks to the pleasing and calming aroma.  
• Alleviates Motion Sickness – Several studies show that ginger tea works better than a placebo at eliminating motion sickness, nausea or the morning sickness of pregnancy.  If you are susceptible, drink a cup of ginger tea prior to embarking on a trip.
• Improves Digestive System - A cup of ginger tea is can help with digestion. It is also very helpful against the onset of nausea, motion sickness, and can also be used as a mild laxative.
• Eases Menstrual Pain - For those who are suffering with menstrual pain, placing a warm towel soaked in ginger tea on the uterine area will calm the ache and relax their muscles.
• Enhance Blood Flow - Ginger tea improves blood circulation. Several studies show that ginger tea can aid in the thinning of blood clots, and reduce blood cholesterol levels.

Ginger Tea: Remedies

• Poor Digestion - Ginger tea is the perfect remedy for stomach upset and digestive problems, by increasing digestive enzyme activity and alleviating the stomach pains caused by excess gas. You can also reduce belching by drinking a cup of ginger tea.
• Inflamed Joints - Ginger tea can soothe the swollen joints that are a painful symptom of rheumatoid arthritis. Furthermore, as an anti-inflammatory, it can help calm worn-out and aching joints and aching muscles.
• Respiratory Problems - Ginger tea is particularly helpful when you are experiencing common respiratory ailments like coughs and colds. Ginger is an expectorant, and assists in the loosening of phlegm, allowing you to breathe easier and with less congestion. It is also effective in soothing allergic reactions and congested sinuses.
• Poor Blood Circulation - Due to active reagents, mainly gingerol, it increases blood circulation, and can reduce the uncomfortable effects of chills and fever.
• Weak Immune System - Ginger tea also is considered one of the top five antioxidant foods according to the American Journal of Clinical Nutrition, July 2006.  Antioxidants are compounds that have the ability to scavenge free radicals that can cause damage and even death to various cells of the body.
• Morning Sickness - Several studies have found that ginger and ginger tea can help with the nausea and vomiting of pregnancy. The University of Maryland Medical Center recommends that pregnant woman can consume up to 1 g ginger or its equivalent per day.

Ginger Tea: Possible Side Effects

As ginger tea stimulates digestive activity, too much can trigger diarrhea and nausea. The overdose of ginger tea may also result in the increase of acids inside your body, leading to over-acidity.

• Anesthesia - Some anesthesia pills (what are anesthesia pills) are known to interact with ginger tea, leading problems with the healing of cuts and abrasions, as well as increased risk of haemorrhage.
• Blood Disorders – Ginger tea can limit the body’s ability to form blood platelets, integral to the coagulation of blood. People who are taking blood thinner or have recently had a blood transfusion must seek advice from their doctor prior to drinking ginger tea. 
• Drinking Ginger Tea Before Sleep - Ginger tea acts as a stimulant. Consequently, it’s best not to drink before bedtime. In some cases, it can increase incidents of heartburn.

Ginger Tea: Conclusion

Ginger tea has a number of health benefits, including easing motion sickness, respiratory problems, joint inflammation, easing stress, and is one of the top antioxidant foods. It can help thin blood, morning sickness, and act as a stimulant. It has pungent phenol compounds, including gingerols and shogaols, and for this reason, you should talk to your doctor if you are drinking the tea and pregnant, or in case of drug interactions.

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Heart disease is America’s number one killer. There are several on-going campaigns to raise awareness of this disease and how it can be avoided or prevented. One of the promising foods for treating heart disease that experts are now looking into is hawthorn. Hawthorn, also called crataegus, is native to Europe, North Asia, and North America. Hawthorn can help the heart in many ways. It can make the blood flow easier and widen the arteries to avoid heart attacks.
 

Active Ingredient

The active ingredients in hawthorn are various bioflavonoids.  The bioflavonoids which can be derived from hawthorn are: vitexin, quercetin, oligomeric procyanidins, and hyperoxide. These bioflavonoids are said to give the cardiovascular system better health.

Hawthorn also contains numerous antioxidants. Unlike other cardiovascular stimulants, these antioxidants slowly act on circulatory and cardiovascular disorders via causing dilation of the blood vessels, especially the coronary arteries, and cause some reduction in blood pressure. Thus, hawthorn is active in preventing heart-related diseases.
 

Health Benefits

1. Hawthorn can improve oxygenation: Studies have shown that hawthorn improved oxygenation which, in turn, helps the cells absorb more oxygen from the blood, making them healthier. By providing adequate amounts of oxygen to the cells, hawthorn helps the cells function more efficiently. This will increase the body’s energy, ability to exercise and performance. 

2. Hawthorn improves the flow of blood: By improving the flow of blood throughout the body, hawthorn ensures that every part of the body receives nutrients and improves oxygenation. Dilation of the blood vessels may also reduce the chest pain of angina. 

3. Hawthorn can fight free radicals: Free radicals harm the body by altering the cell membranes, altering the DNA, and causing the cell to die. Free radicals also cause the body to age more quickly. Hawthorn contains antioxidants which can help fight these free radicals, preventing the cell damage that leads to cancer and other conditions.

4. Hawthorn can prevent plaque build-up in the arteries: Plaque build-up happens when there is too much cholesterol in the blood. When plaque is deposited in the arteries and blood vessels, this may cause heart problems and other cardiovascular disorders. Hawthorn can prevent this build-up of plaque by lowering overall cholesterol from the bloodstream.

5. Hawthorn may help restore normal blood pressure: High blood pressure is a symptom of cardiovascular health problems. By improving the blood circulation in the body, preventing plaque build-up in the arteries, and making the arteries wider, hawthorn may help eliminate high blood pressure. However, while the preliminary results have been promising, the University of Maryland Medical Center notes that more research is needed to conclude that hawthorn is good for high blood pressure.

Health Problems that Hawthorn Can Remedy

1. Angina: Angina is usually caused when there is not enough blood flowing through the heart. Studies have found that hawthorn can significantly lessen or stop chest pains called angina. In a study involving patients with angina, it was shown that those who had taken hawthorn extract experienced an improved circulation of the blood to the heart. However more research is needed on this aspect of the hawthorn berry.

2. Cholesterol: There is evidence that hawthorn tincture can effectively remove LDL or bad cholesterol in the blood vessels. In a study where rats that were fed with high-cholesterol  foods,  hawthorn reduced the rate of the liver’s release of cholesterol into the blood.

3. Atherosclerosis: Plaque buildup in the arteries can lead to atherosclerosis. When plaque is formed in the arteries, it hinders the flow of blood and deprives the body of oxygen. Plaque build-up in arteries near the heart may lead to angina and heart attack. If the plaque builds up near the brain, it may cause a stroke. A study has found that the antioxidant property of hawthorn reduced the plaque build-up in the arteries.

4. Heart Failure: Studies have shown that hawthorn has great capabilities to improve the functioning of the heart. Through regular consumption of hawthorn supplements, congestive heart failure symptoms were lessened. One study found that hawthorn extract (900 mg/day) taken for 2 months was as effective as low doses of captopril (a prescription heart medication) in improving symptoms of heart failure. Several studies also show that people with congestive heart failure who take hawthorn extract supplements daily have reduced chances of dying from the disease. Old age can also cause weakening of the heart, and for this reason, there are studies that show that elderly people, even those that have no previous history congestive heart disease, can benefit from taking a daily supplement of hawthorn.

Known Side Effects

1. Dizziness: Some patients have reported experiencing dizziness after consuming large amounts of hawthorn. Hawthorn should be taken as prescribed by the physician, naturopathic doctor, or as indicated on the label.

2. Drug Interactions: Hawthorn may have a negative impact on people already taking anti-arrhythmia drugs, such as beta-blockers.  Hawthorn should also not be taken by people taking cardio-active glycoside drugs like digoxin as it will enhance the medication. Hawthorn can counteract any medications like nasal decongestants with phenylephrine. Hawthorn can counteract phenylephrine’s blood vessel constricting property making the drug useless or less effective. People who are already taking blood pressure lowering medications should not use hawthorn because it will also lower the blood pressure, to below desirable level.

3. Digestive Problems: There have been reports that consuming large amounts of hawthorn can result in digestive problems like stomachaches, a burning sensation, or bowel problems. Other digestion problems may include nausea, dizziness, and vomiting.

4. Severe Allergic reactions: Some people are allergic to hawthorn. They may develop rashes, feel nauseated and dizzy, have trouble breathing, experience swelling of the face, tongue and skin, weakness, or irregular heartbeat. If you feel any of these symptoms, do not continue using hawthorn.

Hawthorn has been proven to be effective in preventing cardiovascular problems like a heart attack. It has properties that can improve the cardiovascular health, improve oxygenation and lower cholesterol.  Preliminary studies suggest that hawthorn may also help high blood pressure, although more research is needed. However, there are possible drug interactions, especially for people who are taking regular doses of prescription medicine. If not careful, hawthorn can tamper with the effects of these drugs either enhancing their effect or making them less effective. Check with your doctor or naturopathic doctor regarding the safe use of hawthorn.

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Suggested Essential Oils for Motion Sickness
-Lavender
-Peppermint
-Lime
-Grapefruit
-Chamomile

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Warnings
Some essential oils are contraindicated for preexisting medical conditions.  Speak with your doctor before adopting this or any other complementary therapy. Essential oils should be used as a complement to conventional medicine, not a substitute. If your motion sickness gets worse, speak with your doctor. Essential oils are highly potent. You rarely need more than a few drops, and using them undiluted can irritate your skin. Unless you're working with a diffuser or oil lamp, dilute the individual oils in warm water, or in a carrier oil (for example sweet almond, avocado, grape seed or jojoba)

.

Directions
There are several methods for administering these or any other essential oils, and the chief factor in your choice should be personal preference. Would you prefer to massage the oils into your skin, diffuse them throughout the room, or have them on-hand so that you can choose when to inhale them?  Pick an approach that works for you.

Options:
For driving: Dilute the oil or blend with water and store it in a spray bottle. Spray the car before driving, and once every few hours on the road. Keep a bottle on hand and soak a tissue with two or three drops for inhaling when a wave of motion sickness hits you. (Or just inhale directly from the bottle, if your oils are properly diluted.) . Use a car diffuser—a small aromatherapy diffuser that plugs into your cigarette lighter. One Step FurtherEssential oils should not be thought of as a cure-all. There are other approaches to preventing motion sickness. For example, avoiding reading in moving vehicles and sitting in the front seat when possible. You may also want to consider meditation or deep-breathing. 

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'Salt Sugar Fat' by Michael Moss (NYT)

Whole Foods may open health and wellness resort (NY Daily News)

Woman's 150 tea bag per day habit lead to bone disease, her doctors say (CBS News)

Traffic Pollution Can Cause Asthma In Kids  (Medical News Today)

Energy drinks may increase blood pressure, change heart's rhythm (CBS News)

Justin Timberlake Brings it Down to Veganville on SNL (Veria Living)

Pre-packaged foods for toddlers too high in sodium, says study  (CBS News)

Study: Too much salt linked to 2.3 million yearly deaths worldwide (CBS News)

105 US Kids Died From Flu (ABC News)

Give yourself a reprieve from the electronic blizzard, rings and dings of modern day.  Here are a few helpful tips from Dr. Holly Lucille, host of Myth-Defying, to help you take a “Technology Sabbath.”

1.  Don’t use your mobile device for your alarm clock. The temptation to wake up and immediately check the myriad of communications on your mobile device is great – be it new emails, your Facebook or Instagram feed, or the latest tweets and Pins.  Resist the urge. Those first waking moments of your morning are precious.  It is the time when you begin a brand new day, in own your space, set your daily intention and move through your life from a place of power.  Allowing this time to be overrun by mindless social posts from others and emails wrought with responsibility, sets you up for stress for the rest of the day.   

2. Create a time block of “e-freeness” with your family.  Pick a time each day, especially on the weekends when your family is more likely all together, and deem this an electronic-free zone.  This is the time where you talk, play, cuddle, and do anything besides use something electronic.  This will help foster more authentic closeness, without distraction.

3. Create boundaries.  On your outgoing message or email signature, tell people exactly what to expect from your communication.  For example, you could inform others that, “I check these messages twice a day, at noon and at 5p.m. and I look forward to getting back to you as soon as possible.” Or, on your email signature, you could do the same thing.  This will stop the endless and obsessive “checking” of communications, and will create clearer boundaries for those who need you to get back to them.

4.  Take an e-vacation.  You will be amazed at what you start to notice, feel and think about again if you take a more significant vacation from tweets, posts, notes, and texts. You might fall in love with your mate all over again…or even yourself, the earth and the wonder of it all.  You might get inspired to do something creative like write, sing, paint or play.  Don’t be surprised if you experience some withdrawal; it’s going to be okay, and it’s actually one of the best things you can do for yourself.


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ABOUT THE AUTHOR: Dr. Holly Lucille, a.k.a. “Dr. Holly,” is a nationally recognized and licensed naturopathic physician, educator and a natural products consultant. She is also the author of Creating And Maintaining Balance: A Women’s Guide to Safe, Natural, Hormone Health. 

An acclaimed expert in the field of naturopathic medicine, Dr. Holly lectures throughout the nation on a variety of natural health topics. Her nationally televised appearances include The Doctors, Lifetime Television for Women, Montel Williams, PBS’s Healing Quest and Discovery Fit & Health channel. Regularly quoted as an expert in journals such as The American Health Journal, in 2007 she was listed in Time Magazine’s “Alt List” as one of the “Top 100 Most Influential People.” 

Dr. Holly’s private practice in Los Angeles, Healing from Within Healthcare, focuses on comprehensive naturopathic medicine and individualized care. Outside of her practice, she holds a position on the American Association of Naturopathic Physicians board of directors and is also on the faculty of the Global Medicine Education Foundation. She is the past president of the California Naturopathic Doctors Association where she worked to ensure the availability of safe naturopathic health care by lobbying to have naturopathic doctors licensed in the state of California.

Breakfast is the most important meal of the day – never skip breakfast. Our bodies need proper fuel to get our daily tasks done and eating in the morning helps your concentration, keeps your metabolism running, and prevents you from over-eating later in the day. Plus, protein in the morning is a great way to replenish your body and rebuild muscle-tissue, especially if you are working out regularly.

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Because we are a society on-the-go, a hot breakfast can be tricky. These pancakes come together in just minutes and are protein-packed and boosted with chia seeds – the highest known plant source of omega 3's and omega 6's. Chia seeds also help to energize and detox the body. They can be sprinkled into just about anything and while they look similar to poppy seeds, they are a powerhouse of antioxidants, protein, and anti-inflammatory properties.

Protein Pancake Ingredients:

▪    1/2 cup of old fashioned oats

▪    1 scoop of natural whey protein powder (28 grams)

▪    2 tablespoons of plain Greek yogurt 

▪    2 tablespoons of unsweetened natural applesauce

▪    2 tablespoons of unsweetened vanilla almond milk 

▪    2 egg whites

▪    1/2 teaspoon of vanilla extract 

▪    1/4 teaspoon of baking powder

▪    1 tablespoon of chia seeds 

Maple Protein Topping Ingredients: 

▪    2 tablespoons of plain Greek yogurt

▪    1 tablespoon of sugar-free maple syrup

▪    raspberries for garnish 

Combine all the pancake batter ingredients to a mixing bowl. Whisk vigorously until everything is mixed well. Spray a frying pan with a natural cooking spray or alternative, and add 1/2 the batter to the pan on medium heat. Cook for 3 minutes and flip, cooking for an additional 2 minutes. Top with the mixed maple protein topping and sprinkle with raspberries for a chocolate raspberry protein breakfast.

Makes 2 large pancakes. 53 grams of protein for the stack!

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About the Author: Katie Koblinsky is a Certified Surgical Physician Assistant from Baltimore, MD with a Master’s degree in Medical Science.  She is the author of the health and fitness blog, SkinnyMinnieMoves, featuring original healthy recipes and daily inspiring workouts. Katie has lost 45 pounds making smart food choices and exercising five days a week. She is currently working on her first book, and SkinnyMinnieMeals cookbook.  Katie’s goal is to show the world that healthy eating is not a diet, but a delicious pure alternative. Follow Katie on Twitter at SkinnyMinnieMov

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Whether you are brand new to yoga or a seasoned practitioner, it is always good to know the basic guidelines of what to do in yoga class. The

2. Work on your inner (and outer) silence. Meeting up with friends at yoga class is great, however do not use it as time to catch up on the latest gossip, save the chatting for after class. As mentioned before, some people like to meditate before class, so out of respect for your fellow yogis, keep the talking to a minimum and always at a low whisper.

3. Be mindful of personal space. Always be aware of your surroundings and personal well-being. There are times when your yoga mat will be inches away from you neighbor, try to keep the space between the two mats clear. If you have props or personal items, keep them either in front or behind you.

4. Manage body odor. Personal hygiene is also very important, sweating will happen – make sure you have a towel nearby and deodorant is always good.

5. Mind your breath. Try to avoid eating stinky foods, as there is a lot of deep breathing in yoga.

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6. Communication is key. Yoga instructors are there for you, always keep the line of communication between you and your teacher clear. Let them know if you have any injuries at all, maybe you have a sore neck from sleeping on the wrong side, whatever may be always let your teacher know. Many teachers do hands on adjustments in their classes (myself included), if that makes you uncomfortable let your teacher know, he/she won’t be offended.

7. Be thoughtful. 
Every teacher wants their students to have the best experience throughout the whole class, but if for any reason you need to leave early, let the teacher know, and be as discreet as possible when packing up and leaving the studio.

Now that you are in the know, you’re ready for yoga class. Always approach class with an open mind and don’t take it too seriously. Just have fun and enjoy your time on the mat!      

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About the Author: Michele Lauren went from interior design to yoga instruction in New York City. She teaches both Ashtanga and Power Vinyasa classes. Michele says yoga gives her an overwhelming sense of joy and she feels lucky to be able to share it with others. She brings her background in design to bear on her yoga instruction by creating innovative transitions between each asana.  Michele is an Emissary for YogaStage, Ambassador of Juil Footwear and a columnist for Origin Magazine.  Visit her website YogaIsForMe.com or follow her on twitter at @yoga_michele.

Sometimes the process of clearing clutter can seem daunting because of the emotional connections we have to our belongings. But, if you want to make some major strides in letting go this season, consider tacking on a little minimalist thinking to your spring cleaning process.

Minimalism is all about living simpler, which can help to decrease stress and raise quality of life. But getting there takes introspection and discipline. Consider some of the following common household items that pile up– food, clothing and books – and employ these minimalist tips for letting go.
Let’s start in the kitchen.

Food
 Stocking up on food items at various times throughout the year and particularly during the winter months, is normal but often much of it goes unused and sits around for another season. 




Minimalist tips: Go through your cupboards checking dates on everything separating what’s expired from what’s still safe to consume. Trash the former and decide whether the keepers are things you're really going to use or if it’s just wishful thinking. When you aren’t sure, give yourself one month to use it or lose it.  

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Clothing Having trouble shutting those drawers or finding a place to hang things up in the closet? Part of the reason is that old clothing from years ago is taking up space. True, some things are for special occasions only, but take a closer look and you’ll find other items that just have no purpose anymore.


Minimalist tips: If you haven’t worn it in over a year, have more than one of something or a piece of clothing is torn but you know you'll never repair it donate these things or give to friends.

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Books 
Like clothing, books, magazines and other reading material can accumulate like tumbleweed. We tend to read something once although we go through the trouble of putting it on a shelf, in the closet, or in a box under the bed to be either enjoyed again or dealt with later. 



Minimalist tips: Decide which reading material you’re likely to read again and put the rest aside.  Remember, unless it’s something rare, sentimental or personally moving to you, most books can be bought or borrowed from a library. Also, keep in mind many titles and other publications can be downloaded and read digitally making storing them afterwards a lot easier.

Food, clothing, and reading material are found in just about every home but there are many other things in our midst for which the same ways of thinking can be applied. The biggest factor is steering clear of fear because it can be scary parting with things we have emotional connections to. 
When all is said and done, be vigilant about what’s brought into the living space so any progress you’ve made doesn’t reverse itself. If you’re eyeing something questionable ask yourself if it will sit around unused or if it could be found later.
If so chances are you’re better off without it and you may even realize you never really needed it in the first place.

Enjoy the spring cleaning because how you minimize now can make every future spring that much lighter.

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ABOUT THE AUTHOR: Jakob Barry is a green living journalist for Networx.com. From plumbers and roofers to contractors and handymen, Networx simplifies the process of locating a reliable professional.    .

Each year, Yale University determines the greenest countries of the world based on the Environmental Performance Index (EPI), a ranking system that rates countries based on their environmental performance. The following countries are the top seven for 2012.

1. Switzerland: Home to some of the most fragile ecosystems in the world,Switzerland’s valleysnd Alpine mountains contain unique ecologies such as plants not found at lower altitudes. These ecosystems are particularly sensitive to climate change, so the nation of Switzerland demonstrates a strong commitment to green living by making it a priority in policy making. Many of these policies are enforced throughout the country and are directlytailored toencourage citizens to adopt healthy green living. For example, the government charges for waste disposal, thus encouraging citizens to recycle. And, the restrictionof car use motivates citizens to use public transport, walk or cycle.  

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2. Latvia: This Eastern European country recently launched a national campaign encouraging its citizens to become more eco-friendly. Asking "Latvia – the greenest country in the world?" the campaign recognizes that Latvia’s abundant resources, while precious and fulfilling, are not going to last forever. The country is committed to integrating the environment in governmental policy in the years to come, and recently took part in project Clean Drive - a campaign to promote cleaner vehicles in Europe. 

3. Norway: Norway encouragesits citizens to become carbon neutral and has set a deadline to achieve a nation-wide target by 2030. The government toggles price strategies to encourage citizens to reconsider their resource consumption and practices that could cause damage to the environment. Given its location near the icecaps, it’s no surprise that Norway wants to protect itself from impending doom.

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4. Luxembourg: This small country is investing large amounts of research into managing waste and alternative methods of energy production. The government of Luxembourg also promoteseco-friendly living through a national resource center for environmental technologies.

5. Costa Rica: Like Norway, Costa Rica is committed to becoming carbon neutral by 2021 and invests a lot of research and money in renewable energy resources. Costa Rica’s deforestation practices have gone against their eco-friendly policies, but the government has planted five million trees over the past few years to make up for it.

6. France: France has scored high on the EPI index by encouraging citizens to use eco fuels, enforcing policies that conserve energy, promoting an increase of renewable energy, recycling materials and increasing organic farming. 

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7. Austria: With a tiny landmass containing 46% forested land, preserving the tranquil beauty of Austria and living in harmony with nature is a must. Austria’s government recognizes that by making sustainable livinga necessity. The government plays a critical role in enforcing nation-wide standards that must be upheld. Austria produces more than half its energy by hydropower, together with wind, solar and biomass power plants. 

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About the Author: Samantha Priest is a blogger and a pro-Environment preservationist. She is interested in how to make Earth more sustainable and eco-friendly, and encourages other like-minded people to promote green living on forum boards like Common Ground. Samantha loves anything to do with nature and encourages all actions preserve Mother Earth!

Moisturizing is the most important step in skin care, but if you don’t do it properly you could stress out your skin and do more harm than good. Follow these guidelines to get the most out of your moisturizing routine.

• Make sure you have the right amount of moisturizer in your (clean) hands. One or two pea-sized dollops should do the trick.
• Dab some on your cheeks, moving your fingers in a circular motion. Massage it slowly upwards and outwards.
• Apply moisturizer to the middle of your forehead and massage outwards.
• Apply below the eyes and massage in a circular motion.
• Apply below the lower lip and move down till you reach below the chin and move further downwards to your neck.
• Wait at least one minute to let the moisturizer soak deeply into your skin.
• Wash it off with lukewarm water and pat dry with a soft towel.

• 1 tablespoon almond oil
• 1 tablespoon olive oil
• 1 teaspoon wheat germ oil
• 12 drops eucalyptus essential oil
• 1 dark-colored bottle

Ingredients:
1/2 cup mild baby shampoo

3/4 cup water

1/2 teaspoon salt

15 drops cherry essential oil

Directions:
Pour shampoo into a bowl and add water. Stir gently until well mixed. Add salt and stir until mixture thickens. Add cherry essential oil. Pour shampoo mixture into a tub full of cool to lukewarm water. Soak for 15-20 minutes.

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Ingredients:

• 2/3 cup chopped almonds

• 1/3 cup oatmeal

• 1/2 cup whole milk or buttermilk (add more milk as needed to form a paste)

Directions:

Process almonds, oatmeal and milk in a blender or food processor until the mixture has the consistency of a coarse paste. Refrigerate in a sealed container for 30 minutes or more. Rub handfuls of the paste over the entire body to exfoliate.

Note: If desired, add a teaspoon of your favorite aromatic herb (lavender, chamomile, etc.) to the mixture before blending, or add a 3-4 drops of an essential oil to the finished scrub.

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Directions:
Tie a handful of crushed fresh basil leaves in a mesh bag or cheesecloth (in a pinch, a stocking or sock will work as well).

Run a warm bath. Let the basil soak in the warm water for 5-10 minutes, or until the water is infused with basil essence.

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Almonds are the more nutritious choice when picking a nut butter or spread. They are loaded with manganese, vitamin E, magnesium, tryptophan (an essential amino acid for the human body) copper, vitamin B, and phosphorus. Almonds are also heart-healthy; they contain monounsaturated fats which have been found to lower the risk of heart disease and cholesterol levels.

Even better, this superfood can also help you lose weight! Almonds increase your energy level and help to fill you up, because they are nutrient-dense and protein-packed, keeping you satisfied longer.

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Why buy manufactured almond butter when you can make your own in minutes? You can control what’s going into it and guarantee there are no extra additives or preservatives. So grab your food processor and a bag of raw almonds and start mixing. These two almond butter recipes below –chocolate and vanilla–will help keep you energized, and serve as a great post workout boost!

Chocolate Almond Butter: 

▪   2 cups of raw organic almonds 

▪   1/3 cup of cacao powder

▪   pinch of sea salt

Vanilla Almond Butter: 

▪   2 cups of raw organic almonds

▪   2 vanilla beans

▪   1 tablespoon of organic brown sugar

▪   pinch of sea salt

Preheat your oven to 350˚F. Roast almonds for 5-7 minutes and remove from pan. Place in a food processor and mix for 5-6 minutes until the oils begin to release. Scrape the sides of the bowl to ensure all of the almond meal is being mixed. Continue to mix for an additional 4 minutes until a creamy consistency begins to form. Add the cacao powder and salt, mix until smooth and creamy!

For the vanilla almond butter follow the directions above, but remove beans from vanilla beans and add when creamy consistency begins. Add your brown sugar at that time and sea salt, and mix again. It will take about 12-13 minutes of continuous mixing to create a creamy almond butter. Eat straight out of the jar, with apples, or on a delicious almond butter and jelly sandwich!

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About the Author: Katie Koblinsky is a Certified Surgical Physician Assistant from Baltimore, MD with a Master’s degree in Medical Science.  She is the author of the health and fitness blog, SkinnyMinnieMoves, featuring original healthy recipes and daily inspiring workouts. In the past year, Katie has lost 45 pounds making smart food choices and exercising 5 days a week. She is currently working on her first book, and SkinnyMinnieMeals cookbook.  Katie’s goal is to show the world that healthy eating is not a diet, but a delicious pure alternative. Follow Katie on Twitter at SkinnyMinnieMov
 
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by Nancy Massotto

Healthy Living is a Journey

When I was in graduate school my idea of breakfast was a Diet Coke® and a cigarette.  Today, it’s local organic eggs and a fair trade latte.  Talk about change! 

Moving into a healthy lifestyle is not often a sudden transformation.  Rather, it is a journey we take throughout our life as we discover new information, new resources, and embrace more healthful goals.  For me, my personal journey was bounded by two opposing perspectives: a traditional, back-to-basics perspective and a modern, convenience lifestyle.  I grew up in a multi-generational household and my Italian-American grandmother had a passion for cooking everything from scratch.  She spent hours in the kitchen making pasta, cleaning fresh fish, and embracing a lifestyle that honored the bounty of the earth.  She also distrusted doctors and often shunned modern medicine for simple home remedies.  My mother, however, was urban and hip – always embracing the latest trends, including fast foods and quick fixes.  I generally followed my mother’s ways for many years, but honored the traditions of my grandmother and adopted her passion for food and cooking.

Start a Natural Lifestyle As Early As Possible

Fast forward into my 20s as a graduate student when I began to seriously pay attention to my health and wellness.  My love for food and cooking led me to books and resources about the connection between what we eat and how we feel, physically, emotionally, and spiritually.  I became passionate about a healthy, plant-based diet and the world of wellness began to unfold.  I discovered homeopathy, chiropractic clinics, and farmers’ markets.  By the time I married and was ready to start a family, I was already on the path to a holistic lifestyle.

Starting a family is a time of excitement and wonder – and anxiety.  First, the fun part begins.  Spreading the news, picking baby names, and planning a nursery.  But the journey of motherhood also brings many questions.  For many parents, it is the first time we really start to pay attention to the things we put in and on our bodies.  We start reading labels, researching ingredients, and wondering how they will impact our future family.  We start worrying about toxins in our homes and the impact of chemicals in our environment for future generations.  Or maybe we reach that threshold as a parent after the fifth ear infection, the never-ending allergies, or a concern about junk food in our children’s school lunch programs.  Whether your holistic living journey started before children, as mine did, or it follows your entrance into parenthood, it is an ongoing evolution for all of us. 

A holistic approach to parenting begins with an awareness of how our choices and actions are interconnected.  It may start with a realization that the quality of the food we eat during pregnancy will impact the health of our future child.  It may begin as we plan a nursery and discover the dangers of VOCs (volatile organic compounds) in paints.  Or it may be a radical awakening to global warming and what we can do to preservethe future for our children.

The Essence of Holistic Parenting

Being a holistic parent means that we are aware of how our actions, choices, and behaviors impact our health and the health of our planet.  We embrace the concept of “holism” and begin to treat symptoms as larger issues – both individually and with regard to the environment.  We recognize that a fever is the body’s way of fighting disease and is part of a larger healing process, just as we understand that the disposable diapers we are tossing in the garbage are connected to unusual weather patterns and global warming.

But crossing that threshold does not mean we suddenly jump to the finish line.  Often, we straddle two worlds.  When I was young, I would spend hours in the gym and then indulge in a meal of processed foods to satisfy my hunger.  We all rationalize our unhealthy behaviors along the way and live with our many contradictions.  However, reconciling these contradictions becomes harder and harder as we learn and grow.  New conditions and information are constantly arising that ask us to make choices and changes.  We acknowledge that the clutter of plastic bags in our homes is indeed polluting the planet and one day we make the switch and purchase reusable bags.  We become aware that High Fructose Corn Syrup (HFCS) is pervasive in many of the food items that we buy and we commit to reading labels and finding alternative products to keep our children healthy.  As holistic parents, we strive for balance: balance that includes reducing our anxiety about the future and finding support.  We seek out information as well as community to enrich our journey and discover acceptance.  When we look for information to make the healthiest choices for our families and the planet, consider the implications of our actions, and understand how our choices or actions have repercussions for our health and wellness, then we have embraced the journey.  This is the essence of holistic parenting. 

Holistic Parenting Is Not About Sacrifice

Making changes to embrace holistic living and parenting means taking those first steps into living with health and sustainability in mind.  But being a holistic parent is not a race or a contest.  It’s not about living the “perfect” green lifestyle or abandoning all of our traditions and practices.  It is the effort we make to become informed and to make the best choices for ourselves, our families, and our planet.  It means that we are engaged – personally and politically – in the choices that we make and the impact that they have.  I may be an organic food enthusiast who drives a hybrid, but my personal journey as a holistic parent still includes lattes and chocolate!  Even though we have an eye on wellness, we may not choose to give up our caffeine habit today, but we might choose to purchase only organically grown, fair trade coffee.  We might avoid processed sugars to improve our children’s health but opt to sweeten treats with local honey instead.

I look forward to exploring the many facets of holistic parenting with you and hope you will join me on this journey so that we can learn together!

A leading voice in the natural parenting movement, Nancy Massotto, Ph.D, is  the Founder and Executive Director of the Holistic Moms Network, and mother to two boys.  An articulate and knowledgeable writer and speaker on holistic living, natural parenting, and eco-conscious lifestyles, she shares her passion with a wide variety of audiences as a presenter and author.  She is passionate about empowering women, supporting mothers, and raising her children as naturally and sustainably as she can.

However, not all veggies were created equal, so to speak, and some greens are greener (and better!) than others. Let’s get to know our greens, namely Spinach, Kale and Lettuce.           

SPINACH

This leafy green has been popularly known as Popeye’s favorite since the 1930s – eaten straight out of a can and shown to instantly give strength and stamina within just seconds.  While super-charged for strength, the truth is, it would take more than a few cans. To get the utmost benefits, spinach is best eaten fresh and raw. Spinach grows close to the ground and its spade-shaped leaves can be crinkly or smooth. Spinach leaves are tender, with a slightly bitter aftertaste. When choosing spinach from your neighborhood market, you should look for crisp evenly colored leaves. They should not be wilted, and make sure they are free of spots and slime.

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KALE

Recently, kale has exploded in popularity.It is extraordinarily nutrient-rich, even among the other leafy green vegetables. Kale is a type of cabbage that grows loosely furled and distinctively ruffled leaves, rather than a head. It is slightly bitter in flavor, although this bitterness can be tempered by washing thoroughly, seasoning when cooking or by choosing younger leaves. It also takes well to frost and actually tastes sweeter after it has been “frost kissed”.

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LETTUCE

Lettuce is the most commonly used and widely available of the three greens mentioned here. There is a wide range of use for the lettuce, ranging from salads to side dish to sandwich add-on to taco fillings. In addition, there are a wide ranage of types, including the very popular iceberg and romaine. Its leaves have a wrinkly surface, are often lightweight and ruffled.The nutritional value varies, depending on where it is grown. Choose organic grown lettuceto ensure higher nutrient and mineral content. Lettuce tends to be fragile and should be consumed within a few days after harvest. When picking lettuce out in the market, again look out for the crisp ones and veer away from the wilted or slimy. It keeps best if it still has its roots. You can then leave it in a dish of water for it to keep longer. If no roots are present, wash thoroughly and shake off excess water, then wrap in plastic and refrigerate until you intend to eat it.

VIDEO: Veggie Lettuce Wraps

To better understand the actual dietary benefits of each,here is a comparative nutrient-based analysis on all three:

Source: Nutritiodate.self.com

So you see, not all greens are made equal. Depending on your dietary needs, now you can choose which greens are best for you!

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ABOUT THE AUTHOR: Samantha Samonte is a writer for Culinary One, a blog about culinary careers, cuisines and food in all its scrumptious glory. She spends the rest of her time living life to the fullest in the company of her laptop and creative writing prowess. Follow her on Twitter: @theculinaryone

First, prevention always beats a tonic. Odors are caused by bacteria, which need damp, dark places to grow. A big part of odor removal is the ellimination of the habit-causing behavior that leads to the smelliness. The key is to try to consume food before its expiration dates. Place foods that you'd likely forget about, at the front of your shelves. If you are storing fruits and vegetables, keep track of average shelf lives, and note how long your fruits and veggies have been inside by writing notes on the baggie or on a post-it, and place it in front of your fridge door. This helps ensure less waste of food in your home.

With prevention out of the way, let’s get to the heart of the odor. Here are simple steps for cleaning your fridge, and ways to keep unwanted odors at bay:

1. Clean the fridge first. Turn off and unplug it. (Safety first!) Remove all the items from your fridge and discard any expired food that is developing into a science project. Place the food you plan to keep, inside a cooler while you work. For better preservation and to avoid additional casualties, add ice.  

2. Now that you’ve emptied the fridge, make a mixture of baking soda and warm water. Dissolve 1/2 cup of baking soda into a sink filled with warm water.

3. Take out all shelves, bins and any other removable parts. Wash and rinse all of the parts before thoroughly drying them. Don't forget to wipe as much of the walls and floor of the fridge as you can, even under the crisper drawers.

4. If your fridge has one, clean the drip tray. This is located beneath the refrigerator. Be careful because it likely contains dirty water. Remove the grill from beneath the doors, carefully pull it out and dump the contents.

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Now that the fridge is clean, let's get on with forcefielding it from odors. 

1. Use baking soda. In order to get rid of odors, spread a box of baking soda across a baking sheet and place in the refrigerator. Keep the door closed until the smell disappears, then discard the baking soda. To try and counteract everyday odors, keep an open box of baking soda in your fridge at all times.

2. Add vinegar. White vinegar neutralizes many of the same smells as baking soda. Put an open cup or bowl in the fridge, or mix it in with water as an effective cleaning solution.

3. Use oats as an odor-absorber. Leave a bowl of oats out in your fridge and this will suck in the bad smells.

4. Use coffee grounds. Place dry, fresh coffee grounds in a couple of shallow bowls or spread across baking sheets. Keep the bowls or sheets on different levels of your refrigerator. The smells should go away within a few days.

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5. Use activated charcoal to absorb bad odors. Similar to the coffee grounds method, place charcoal briquets in a couple of shallow bowls or on baking sheets and put them on different shelves in the fridge. Set the refrigerator temperature to low and leave in with the door closed for several days. The smells in question should go away within a few days. Activated charcoal can be purchased from pet stores or drugstores. Charcoal can be refreshed by placing in the oven at 350ºF/180C for 20 minutes.

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About the Author: Pam Sallegue is a writer, who loves to play musical instruments and take photographs during her spare time. She dreams to live in a Portable House someday.

Morning Workout

If your schedule is extremely hectic, you’re a morning person or mornings seem to be your only chance for some alone time, make the most of it. Mornings are a great time to work out. Early morning workouts can boost your metabolism and keep it elevated for an extended period of time. As long as you incorporate proper nutrition in your daily routine, you can expect to burn more calories throughout the day. A morning workout routine is great at alleviating morning fatigue and has been proven to increase energy levels and mental awareness. In addition, some people like to get their workouts done before the day-to-day hustle and bustle begins. So if you’re one of these people –  mornings are best for you.

Some of you may be asking, “What if I forget something in the morning? Like my suitcase for work or my sports bra for the gym?” The best way to prevent that from happening is making sure you have everything prepared the night before. The key to a successful workout is a prepared trainee. As long as you stay consistent with your workout times, it will become routine, so forgetting anything pertinent to your workout or your job will become the least of your concerns. 

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Afternoon Workout

For some people, the mere notion of waking up early to exercise is outlandish. For those who share that sentiment, let’s examine the afternoon workout. Many studies suggest that working out in the afternoon is best for your body, while others rebuke the concept. Arguably there hasn’t been enough scientific or physiological evidence to defend or support either claim, however there are many benefits to an early p.m. workout. For instance, afternoon workouts help you to maintain your energy levels. Due to the release of epinephrine and norepinephrine hormones during exercise, there’s an increase in blood glucose which produce sustainable energy.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of high-intensity aerobic exercise per week. It’s easy to break that time down into 30 minute workouts per day. In addition, the likelihood of consuming a large, unhealthy lunch after a 30 minute workout significantly decreases due to general time constraints. If you’re doing a lunch break workout, you’ll probably have enough time to take a quick shower and grab a protein drink before heading back to work, which is excellent if you’re looking to lose or maintain weight. The protein drink is a great meal supplement and provides your body the nutrients it needs to build muscle and maintain its functionality.

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Evening Workout

I only recommend working out in the evening if you have a job or other responsibility that requires you to sleep during the day. The reason I say this is due to our bodies circadian rhythm. Simply put, the circadian rhythm is the physical, behavioral and mental changes that accompany the 24 hour time cycle. This rhythm lets our bodies know when it’s time to wake up or wind down. The reason why this is so important is because of its ability to be disrupted, which can cause bouts of insomnia, weight gain, impulsivity and decreased cognitive function. Our bodies need at least 6-8 hours of sleep per night and exercise has been proven to increase energy post workout. That can lead to sleepless nights and late night eating, both of which can have severe effects on behavior and weight.

For those of you who workout in the evenings and don’t sleep during the day, be mindful of your time. Keep in mind, after your workout you need to replenish what was depleted during exercise. Therefore, it is imperative that you eat within 30 minutes after your workout. It’s never a good idea to sleep right after eating, so you want to be sure that you give yourself at least 90 minutes for digestion. Also, you want to ensure that you are getting the recommended 6-8 hours of sleep per night. If exercising in the evening prevents you from doing these vital things consistently, I strongly recommend shifting your workout schedule. If there’s no conflict, consider yourself the exception.

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The question still remains, what time works best for you? Are you an early bird or are you a night owl? Whichever time you chose, the most important thing to remember is consistency. Pick a time of day that you can stick with. Our bodies need a routine for optimal health. So, regardless of your choice, fit in time for fitness. Your body will thank you in the long run. 

About the Author: Quentin Vennie is an ACE Certified Personal Trainer and founder of Life-Fx Training LLC in Baltimore, MD. As an avid student of Yoga and Pilates nearing the completion of his Mind/Body Specialist Certification, he continues to broaden his practice of holistic wellness focusing on weight loss, weight management, nutrition and relaxation. In addition to training, he regularly participates in speaking engagements, conferences and health fairs in the Baltimore Metropolitan Area. Quentin will be taking his 200 Hour Registered Yoga Teacher training in July of 2013, with plans to expand his vision and approach to holistic living.

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If you are a nursing mother, you do not only eat for the sake of your own health but also for the health of the breastfeeding baby. Good nutrition is therefore just as important for your baby as it is for you. While there are educational materials everywhere, the best possible diets for new breastfeeding moms are those that advocate a balanced nutritional eating plan. While breastfeeding, your body will automatically put the baby first. If the nursing mother lacks sufficient nourishment, her body will make milk production its first priority and her own needs may go unmet.

Breast Feeding Diet: An Overview

The importance of breast-feeding kick starting a baby’s immune system is well-known. But did you know that it could help your immune system too? Scientists suggest that higher levels of blood prolactin stimulated by breastfeeding was related to more positive mood, greater immunity to infection, and decreased stress.

A common nutrient in breastfeeding diets is B12. B12 is extremely important in nursing mothers for the formation of red blood cells, among other things. Foods that contain B12 are fish-- both shellfish and other seafood; liver; fortified breakfast cereal and yogurt.

Breastfeeding diets should contain iron. Iron stores are depleted during pregnancy, so it is important that you rebuild your iron stores with iron-rich foods. Breastfeeding diets should also contain lots of calcium. Calcium is an essential mineral for protection of bone strength. A nursing mother will need about four servings of calcium rich foods per day. Part of a well-planned breastfeeding diet is to keep you well hydrated. Breastfeeding mothers release a hormone called oxytocin, which causes milk to be 'let down' and available for the baby. This hormone makes you thirsty, so keep a drink of water nearby when you breastfeed. When it comes to alcohol in your breastfeeding diet, the safest option is to avoid alcohol altogether, as alcohol does pass on to your baby through the breast milk. But if you do want to drink alcohol while breastfeeding baby, do not have more than one or two standard drinks once per week. Also, try to time your drinking accordingly, allowing time for your body to metabolize and clear the alcohol before breastfeeding baby.

Breast Feeding Diet: Basic Principles

In a breastfeeding diet, you really can eat anything in moderation. The following are some guidelines when thinking about a breastfeeding diet:

• More calories. You’ll need an extra 500 calories per day as a breastfeeding mother: you can even eat more if you are planning to continue breast-feeding for more than three months. But again, be careful: avoid processed foods, simple carbohydrates, fats, especially trans and saturated fats. Sunflower, corn, rapeseed, and olive oil provide the fatty acids that are essential for building the baby's nervous system.
• Light frequent meals. Spread your caloric intake over five "meals," breakfast, lunch, after- noon snack, dinner, and an extra snack during the evening. Each snack time is also an opportunity to drink water, eat a low-fat dairy or soy product, and a piece of fruit. As your body is continually producing milk, it needs your caloric intake to be consistent.
• No Smoking. Nicotine passes directly through breast milk to the baby. Babies of smokers are prone to colic and respiratory infections and smoking can increase the risk of SIDS in newborns. If you cannot control yourself, build in a gap of at least an hour between your last cigarette and your next feeding session, so that the nicotine in your system has a chance to decompose at least partially.
• No or limited alcohol. Alcohol passes through milk in less than an hour and if the baby consumes it in large quantities, it can retard his growth. If you must drink an occasional glass of wine or beer, save it for after a feeding session.
• Be careful of prescription medication. Take no medication without first consulting a doctor. Most antibiotics, sulfa drugs, chemical laxatives, and all products containing large amounts of iodine are contraindicated while you are breast-feeding. Other medications, taken over a long period, can also be dangerous.
• Beware of pollutants. Like nicotine, pesticide residue easily passes through mother's milk. If you are nursing, stay away from insecticides (especially in airborne forms such as aerosols or coils). Try to use natural insect repellents such as citronella.
• Eat more Folic Acid. Eat food that contains vitamin B 9 (folic acid). During pregnancy, folic acid is vital to the development of the baby's nervous system. Folic acid also can be found abundantly in asparagus, cabbage, corn, chick- peas, and spinach. Many other foods, such as wheat and orange juice, have been enriched with folic acid. Check the package labels.

Breast Feeding Diet: Complications

• Wind/Restlessness: some food may cause wind or restlessness of your baby. While these symptoms are sometimes inevitable with a young baby, if it is becoming difficult, try taking note of what you are eating and how the baby responds. Every baby is different, and some foods may cause a reaction in one but have no effect on another. Spicy foods, dairy products, cabbage, onion, garlic, broccoli, Brussels sprouts, and turnips are some of the more common foods that cause wind or restlessness.

• Rash/Hives/Sniffles/Diarrhea/Vomiting: If your baby is having any of these symptoms, he or she may be allergic to what you are eating. Make a note of what you are eating, the time eaten and the baby’s symptoms. Try cutting the offending food from his or her diet. If unsuccessful, try approaching an allergist or nutritionalist.

Breast Feeding Diet: Herbal Supplements

• More Milk. Dill, ground fenugreek, borage, raspberry leaves, garlic, nettles, fennel seeds, anise, vervain, and cinnamon are all safe for your baby, and can be used to boost the milk supply.
• Less Milk. Sage, mint and parsley. Some mothers find that these herbs less or dry up their milk supply. Eat in moderation, unless you have too much milk or if you are trying to wean your baby.

Breast Feeding Diet: Conclusion

A balanced healthy diet, and light frequent meals are the most important principles of a breast-feeding diet. Remember that each baby reacts differently to the foods his mother consumes so if your baby is having gas/restlessness, or an allergic reaction, make a note of the foods that you are eating and try to eliminate them. Herbs and herbal supplements may increase or decrease the amount of milk you produce. While your body will automatically screen what you ingest to prevent toxins from entering your baby’s body, a nutritious diet will keep you and your baby strong and healthy.

Get Answers At Our Parenting Q&A Library

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From petals, blooms, rosewater, syrups and essential oils, we’ve rounded up the rosiest DIY spa and wellness recipes, tasty rose-infused sweets and more!

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And eat more:
• Raw and cooked vegetables (especially leafy green vegetables, like spinach, kale, collard greens, broccoli, bok choy, and chard)
• Fruits
• Whole grains (try to include super-grains like quinoa, buckwheat, and wild rice)
• Legumes (all varieties of beans, lentils, and peas)
• Nuts and seeds (emphasize flaxseeds, hemp seeds, walnuts, and almonds)

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2. Exercise at least 5 times per week. Two of my favorite adages are that “you will rust out before you wear out” and “use it or lose it.” Among the infinite advantages of working out regularly include promoting full-body circulation, enhancing detoxification, and stimulating muscle and bone growth. Each exercise opportunity need not be formal and you can mix it up throughout the day. Three 10-minute segments are equivalent to one 30-minute bout. Pick any type of exercise that you enjoy. The only rules are that you mix it up regularly and that you just plain do it…


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3. Eat at least 3 servings of carotenoid-rich fruits and vegetables every day to boost skin glow and help protect against acne, scarring, and aging. These include leafy green vegetables, and vegetables and fruits with red/orange/yellow flesh (i.e. carrots, sweet potato, squash, bell peppers, tomatoes, and cantaloupe). One serving equals ½ cup raw or 1 cup cooked.

4. Slough and slather your skin. The skin is your largest organ and its job is to protect your body by keeping foreign invaders out. Keep your skin happy and healthy by improving circulation with regular body brushing and moisturizing. Begin with a large, soft body brush and gently brush your entire body from your toes to your nose with circular and/or long strokes, aimed towards the heart. This removes dead skin and stimulates circulation. Do this before you hit the shower or bath and you will notice a comfortable tingle and rosy glow. Follow your wash with a chemical-free body lotion that can include a few drops of your favorite essential oil (lavender to relax, tea tree oil to boost immunity, or citrus to improve mood).

5.  Eliminate chemicals from your beauty care products.
Choose products that include minimum chemicals, especially: parabens, phthalates, PEG, petroleum, triclosan, fragrances, artificial colors, sodium lauryl/laureth sulfate, sodium methyl sulfate, preservatives, and silicone. There are now multiple brands on the market that are free from these toxic ingredients and, instead, are made with essential oils and other natural products. You can even make your own products using simple household ingredients like:
• Coconut oil and sugar body scrub
• Rosemary oil and almond oil hair conditioner
• Green tea facial toner
• Tea tree oil blemish buster
• Beet juice and olive oil lip stain
• Olive oil with lavender, rose petal, or mint leaf body lotion

ABOUT THE AUTHOR: Julieanna Hever, also known as The Plant-Based Dietitian, is the author of the best-selling book, The Complete Idiot’s Guide To Plant-Based Nutrition, and the nutrition columnist for VegNews Magazine. She is the co-author of The Complete Idiot's Guide to Gluten-Free Vegan Cooking. Julieanna was recently featured on The Dr. Oz Show, The Steve Harvey Show, Reluctantly Healthy, Issues with Jane Velez-Mitchell, and E! News, co-stars on The Chef and The Dietitian, on numerous radio shows, and has lectured extensively throughout the United States. She co-produced and starred in To Your Health, and counsels a variety of clients worldwide from her Los Angeles-based private practice including elite athletes, adults, and children with various nutritional and/or medical concerns. She taught as part of Dr. T. Colin Campbell’s eCornell Plant-Based Nutrition Certification Program, and worked as a personal trainer and clinical dietitian. Her work as Executive Director of EarthSave, International has provided an opportunity for Julieanna to bring whole food, plant-based nutrition to the forefront of efforts to improve the current global health crisis. Julieanna received her Bachelors degree from UCLA and Masters of Science in Nutrition at CSUN, where she also completed her Dietetic Internship.

Veria Living is the leading media company devoted to showcasing wellness programming and related content in the United States and beyond. Spearheaded by its forward-thinking Veria Living TV and VeriaLiving.com distribution platforms, the privately held company, based in New York City, offers the world’s largest lineup of new first-run, original programming - connecting viewers in a contemporary and accessible manner to the benefits and joys of living a healthy lifestyle.

VeriaLiving.com complements the network by extending the Veria Living philosophy through online recipes and nutrition, holistic health tips, body-mind conditioning and all-natural products. As a company, Veria Living Media passionately advocates or quality and vitality of life.

The network is primarily available on DISH Network (Channel 218), Verizon FiOS (Channel 162) and Frontier Communications (Channel 162). With more distribution channels launching in 2013. We have a robust Web Site (www.veria.com), and are available across the spectrum of content delivery vehicles (PDA APPS, and cutting edge video platforms like OTT and VOD)

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1) Filtered Water Bottle  The number one rule in exercise is to stay hydrated. I’m not an advocate of drinking out of public fountains, therefore I strongly suggest getting a filtered water bottle. It’s a great way to save money, stay hydrated and help the earth. Water is often contaminated with thousands of chemicals and pollutants like chlorine and clostridium (known to cause diarrhea if ingested), therefore having a filtered water bottle helps minimize the risk of sickness due to contaminated drinking water. Regardless of what exercises you attempt, make sure that you are properly hydrated. Dehydration increases your body temperature, thickens your blood, raises your heart rate and decreases your cognitive thought process. It is also one of the leading causes of hospitalizations from exercise.    

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2) Proper Fitness Attire What you wear to workout in can be as important as the workout itself. Ideally, you want to wear clothing that is comfortable and that allows full range of motion. Yoga pants, sweatpants, basketball shorts, tank tops and t-shirts are all great items to carry with you. That way no matter where or when your workout takes place, you’ll be prepared. Avoid clothing like denim, khakis and dress slacks. (Yes, I’ve witnessed people workout in dress slacks.) They restrict movement, which leads to improper form and increased risk of injury. Your attire is not limited to just pants and shirts. Shoes are also a very important part of your overall fitness attire. Don’t go to the track for a last minute jog in work boots because you left your running shoes home. Proper shoes are a must-have at all times. I suggest basketball sneakers because they tend to be comfortable and also give your ankles support. The last thing you want to do is twist your ankle because your shoes didn’t offer much support.

3) iPod/MP3 Player Over the past few decades many studies have been conducted to decipher the connection between exercise and music. The general conclusion is that listening to music while exercising helps to increase brain function, and allows the individual to exercise more effectively and efficiently. Since our brains have to sort out tones, sequence sounds and adjust to timing, it causes an influx of activity in the frontal lobe which is the most dopamine-sensitive part of the brain. The frontal lobe is associated with motivation, planning and attention, all of which are needed and used during exercise. These feelings can also be altered, based on the mood the music gives off.

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4) Post-Workout Protein Drink  Immediately following your workout, your body begins the recovery process. Your body is working to repair and rebuild your muscles to be stronger and more equipped for your next challenge. During a workout you are tearing your muscle fibers (also known as myofibrils). The damage done to your myofibrils breaks down the protein within them, causing the amino acids stored in your muscles to be used and consumed as energy while working out. By consuming a protein drink within 30 minutes after your workout, you are replacing the amino acids in your muscles, aiding in your bodies recovery. It is very important to replace the depleted amino acids as well as other essential vitamins that have been used during your workout. By doing so you are speeding your body's recovery process, limiting muscles soreness and feeding your muscles what they need in order to grow.

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5) Heart Rate Monitor or Watch It is essential to keep track of your heart rate during exercise. Your heart rate can determine how intense your exercise is and whether you are under-training or over-training. It is imperative to stay within your target heart rate to ensure a safe and effective workout. Your target heart rate is a percentage of your maximum heart rate (beats per minute) that you should never exceed during a workout. The American Heart Association recommends a target heart rate of approximately 50-85% of your maximum heart for a healthy person and no more than 50% of your maximum heart rate if you are normally sedentary, unhealthy or new to exercise. An easy way to determine your maximum heart rate is to use the age-predicted Max HR Formula:

Women: 226-your age= Age Predicted Max HR
Men: 220-your age=Age Predicted Max HR

It is very important to be prepared when it’s time to work out. This list of essentials should help to keep you motivated and ready for whatever challenges you may face during your next workout. Remember, a key ingredient to successful training is a well-equipped trainee.

What's in your gym bag? Add your comments below!

About the Author: Quentin Vennie is an ACE Certified Personal Trainer and founder of Life-Fx Training LLC in Baltimore, MD. As an avid student of Yoga and Pilates nearing the completion of his Mind/Body Specialist Certification, he continues to broaden his practice of holistic wellness focusing on weight loss, weight management, nutrition and relaxation. In addition to training, he regularly participates in speaking engagements, conferences and health fairs in the Baltimore Metropolitan Area. Quentin will be taking his 200 Hour Registered Yoga Teacher training in July of 2013, with plans to expand his vision and approach to holistic living.

1. DO eat the highest quality food possible. That may sound like a given, but it’s rarely as easy as it seems. By high-quality food, I mean food with the most nutrition, the least amount of adulterants, and as fresh as possible. Try to eat mostly organic food, as it is usually higher in nutrition and less contaminated. This applies particularly to meat and dairy products, which are often loaded with hormones, steroids, antibiotics and pesticides.
2. DO eat close to the ground. Eat your food as close to its natural state as possible. This means fresh, simply prepared and even raw from time to time. The less processed your food, the more likely you are to get all of the nutrients available in the food. Cooking, processing and packaging all degrade the nutritional power of your food.
3. DO eat breakfast every day. There is overwhelming evidence pointing to breakfast as the most important meal in terms of weight loss. People who eat breakfast every day are much more likely to lose weight and keep it off.
4. DO make lean protein your priority. Protein is from the Greek word protos, meaning “first.” Protein is the primary building block for hormones, neurotransmitters, and your immune and detoxification systems.  And by the way, the protein rule applies to breakfast as well.
5. DO make your diet about color and variety. And by color, I do not mean white and brown. I am talking color—red, yellow, orange, green and purple. This means fruits and vegetables. These foods contain the antioxidants and phytonutrients that are crucial for heart health, brain function, keen vision and more. You need them. And make sure to eat a variety of foods. Not only does eating variety help one avoid food sensitivities, there is an old Chinese adage that says for every food you add to your diet, you add 100 days to your life.

1. DON’T keep “empty” foods, foods with little or no nutritional value, in the house. No one is perfect—almost everyone eats some empty foods every now and then. However, if there are no empty foods in your pantry, the less likely you are to eat them. If you have to get out of the house to indulge your cravings for the brown, white, empty foods, at least you’ll have to inconvenience yourself to eat them. Don’t make it easy on yourself.
2. DON’T eat it if it’s not food. If it comes in a package, it is probably processed to the point of being bereft of nutrition. Read the label of any packaged food: if it contains something you have never heard of or can’t pronounce, it’s probably just empty calories rather than food, so avoid it.
3. DON’T wait until you get ravenous. If you wait until you are starving to eat, you will lose the ability to choose wisely. If cheap, empty calories are available, your subconscious brain will lead you right to them, and your face will be stuffed with empty food before you realize it. Always have a nutritious snack or meal nearby in case of emergencies. You have to plan and prepare.
4. DON’T eat out. First, eating out gives you a warped perspective on portion sizes. In an effort to seemingly give you more for your money, restaurants are serving up larger portions—usually of the processed, white, brown, empty foods. Also, you cannot know the quality of the food you are eating. Besides—eating at home is cheaper.
5. DON’T  “stay off the horse” when you get thrown. Everyone chooses poorly at some point. But some people use that as an excuse to give up. They start out saying I messed up, but I’ll get back on the program on Monday, next week, after the holidays. Usually they don’t get back on the program at all. I always say that you are only one meal or one workout away from being on track—the next one. If you fall off, learn from your mistake and get back on that horse!

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•Sleep well: Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent.

•Pro-activate! Plan fun activities in advance so you have good events to look forward to: A spa day, a massage, a winter hike, a visit with an old friend, anything that brings you joy.

•Sunbathe: Lack of sunlight can cause many people to become depressed. Try to spend a little more time outdoors.  Keep your shades up during the day to let more light in.

 
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1. Drink Water

The most common cause of fatigue is dehydration! If there is not enough fluid in your body, blood volume can drop. As a result, your body (and heart) must work harder in order to supply your cells with oxygen and nutrients. And, if your body is working so hard on the inside, what do you think happens to physical and mental energy levels? Poor hydration results in mental fogginess, poor short-term memory, dizziness and fatigue. Rule of thumb: drink half your body weight in ounces each day. 

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2. Eat Greens

One of the key benefits of greens is their rich chlorophyll content.  Chlorophyll increases the number of red blood cells in your body, which help deliver oxygen to your cells. The more oxygen to your cells, the more nutrients will be absorbed and the more energy you will have. Chlorella (a green algae) is the highest concentrated source of chlorophyll on the plant. Sea veggies (such as Nori, kelp and dulse), Sprouts and dark leafy greens (kale, spinach and collards) are all excellent sources of chlorophyll.

3. Up Your Iron with Beans & Legumes

Iron deficiency is a significant cause of fatigue, low energy and anemia, especially in pre-menopausal women. Without enough iron, your body can't produce enough hemoglobin, which is a type of protein in red blood cells that enables them to carry oxygen throughout your body, giving it energy. Pairing plant-based sources of iron with foods rich in vitamin C, such as red peppers, parsley, black currents and strawberries helps to increase iron absorption.

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4. Go Nuts! As in Almonds

Almonds are an amazing energy boosting food.  Not only are they high in fiber, fat and protein, which stabilize blood sugar levels and provide long-lasting energy, but they are also high in the amino acid tyrosine.  Tyrosine is the precursor to dopamine production—the neurotransmitter responsible for energy, drive, motivation, reward, and pleasure.  It’s what gives us that “get up and go!”  Almonds are also rich in B vitamins which are our energy-boosting and stress-busting vitamins. 

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5. Bring a Banana

This portable, easy-to-eat treat is your energy-boosting companion.  Bananas provide a quick, effective form of fuel due to their rich carbohydrate content.  Bananas (like almonds) are also high in energy boosting B vitamins, but they are also an excellent source of potassium.  Potassium is an important electrolyte that provides cellular energy.  When our body is depleted of potassium, that’s when the onset of fatigue and dehydration kicks in. 

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About the Show "Peggy K's Kitchen Cures"

ABOUT THE AUTHOR: Peggy Kotsopoulos is a Registered Holistic Nutritionist, Health Educator, and Culinary Consultant focused on teaching REAL health through lifestyle and dietary choices that are easy and delicious.  Originally working in investments in Toronto, Canada, Peggy found her true passion for nutrition and healthy eating by bringing her own guilt-free goodies to corporate meetings as an alternative to bagels and danishes. As colleagues and clients became intrigued, Peggy started leading seminars and founded a company-wide corporate wellness program. Seven years later, Peggy followed her passion to the United States where she became certified as a Health Educator, and graduated from Living Light Culinary Arts Institute in California. She is the founder of beVibrant consulting in Toronto, where she develops wellness programs for large corporate clients, schools, and food establishments. Peggy is the host of Veria Living's show "Peggy K's Kitchen Cures," and has been featured in major publications including Fitness Magazine, Shape and Yahoo! Shine.

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• 1 quart water
• Peel from one orange
• 8 teaspoons fresh rose petals (or 4 teaspoons dried)
• 6 tablespoons milk
• 2 tablespoons rose water
• 2 teaspoons honey
• 4 tablespoons whole wheat flour

• 3 lemons, halved 8 large artichokes 2 cups water 
• 1/3 cup lemon juice 6 cloves garlic, chopped 
• 1/4 cup chopped fresh dill, plus more for garnish 1 teaspoon salt 
• 1/4 teaspoon freshly ground pepper 
• 1 1/2 tablespoons extra-virgin olive oil Lemon wedges 

Q:

Is there a more energy saving way to keep the air moist in the winter than using a humidifier?

A:

Keeping the air moist in the winter can help prevent colds and flu by keeping your mucus membranes in good working order. Plus, there'll be less dust in your home, less static cling, and your skin won't dry out.

Here are some easy ways to keep the air in your home moist this winter:

1. Fill up a big pot with water and bring to boil on your stovetop. Add cinnamon sticks, or pumpkin pie spices or mint leaves, and simmer slowly. This will add moisture as well as a wonderful scent of natural fragrance. (Synthetic fragrances can contain up to 100 different chemicals which can impact your hormones and can be a trigger for migraine headaches and asthma.)
2. Take a hot bath instead of a shower. After you get out of the bath you can leave the water in the tub until it cools, adding moisture to your bathroom for a long time.
3. The water doesn't have to be hot to add moisture to a room. Fill up some bowls of cold water and place floating candles or the tops of flowers in the bowls.
4. If you do catch cold, place a bowl or pan of hot water on the table and place a towel over your head to trap the moist air and breathe the mist from it several times a day.

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• 1 cup ground oats
• 3/4 cup whole milk or buttermilk
• 1/8 cup brown sugar

1. Gently mix together all ingredients and chill for at least 1/2 hour. 
2. Once chilled, apply the scrub to the entire body before showering. 
3. Work from the neck down.
4. Scrub into the skin in a circular motion, focusing on the joints (especially elbows and knees) and other places where skin tends to roughen and callous (such as heels and hands).
5. Rinse the paste away under warm water. 
6. Any excess mixture should be chilled until use.

2)  Juice Makes a Great Meal Replacement. The human stomach is generally the size of a closed fist. As you eat, the stomach stretches to accommodate what is being consumed. Years of over-indulgence take its course on the body, and the stomach adapts and grows larger, allowing you to consume more and more. To help combat the unhealthy growth of the stomach, begin to consume smaller amounts of food. Doing so not only boosts your metabolism (facilitating greater calorie burn), but it also allows your stomach to naturally decrease in size. What better way to expedite this process than a healthy meal replacement? Your body needs vitamins antioxidants, minerals as well as a plethora of phytonutrients in order to function dexterously, and fruits and vegetables supply these brilliantly.

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3)  No Fat = Quick Absorption. The beauty of juicing is that it contains no fat. Juicing provides the body with all of the nutrients needed to sustain itself without the added fat. In addition, when you eat a fruit or vegetable, your body only consumes approximately 38% of the vitamins and nutrients needed. Most vegetables are high in fiber which makes your body work harder to digest and distribute the benefits. Juicing, on the other hand, has a 99% absorption rate, meaning the nutrients are going directly into your bloodstream, giving your body a higher bio-availability of nutrients available for use. Now be mindful, you need to be educated on what fruits and vegetables you need to consume. Some fruits are high in sugar like apples, which should only be consumed early in the day, while carrots help to maintain insulin levels in the body which helps to control your appetite. Spices like cinnamon, garlic and peppers actually promote fat burning which is essential to losing weight.

Please don’t jump into juicing without consulting your doctor, a dietician or nutritionist. Cheers to a healthier life, and happy juicing!
 
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About the Author: 
Quentin Vennie is an ACE Certified Personal Trainer  specializing in weight loss, weight management, strength/conditioning and mass  building. He started training his family and friends for the love of it, until  his work took on a life of it’s own. Only a few months after acquiring his  certification, he started his own Personal Training Company, Life-Fx Training  LLC. and has been transforming lives ever since. Quentin is in the process of  opening the first Life-Fx Training Studio in Baltimore, MD. and continues to  participate in speaking engagements, conferences and health fairs, spreading the  word on the importance of health and fitness. For more information visit Life  Fx Training.