Archive for December, 2015

DIY Natural Bath Salts

Posted on December 11, 2015. Filed under: Uncategorized |

Peppermint-Bath-Salts2What You will need:

1 Cup Epsom Salt
1 tbsp. Baking Soda
4 drops Peppermint Essential Oil
Mason Jar {8 oz.} or your favorite little jar
4 drops Red Food Coloring
Ribbon or Twine

What You will do:

In small bowl, mix together 1/2 cup Epsom Salt, 1/2 tbsp. Baking Soda, and 2 drops Peppermint Essential Oil.  Stir well.
In separate small bowl, mix together 1/2 cup Epsom Salt, 1/2 tbsp. Baking Soda, 2 drops Peppermint Essential Oil, and 4 drops Red Food Coloring.  Stir well.
Carefully spoon mixture into your favorite small jar, alternating colors for a candy cane like look!
Then tie a bow with a pretty ribbon or twine.
This is so quick to put together, and makes a fabulous homemade gift!
To use… add approx. 1/2 cup of bath salts to your bath.  Relax and ENJOY!!
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Practice Deep Breathing Daily

Posted on December 10, 2015. Filed under: Breathing, Exercise, Pain, Posture, Uncategorized | Tags: , , , , , , , , |

Taking cleansing deep breaths can help your health!

A major cause of illness in the elderly are lung infections. This is partly due to limited or the inability for daily exercise.  When people don’t move around enough, lung fluid can become infected and settle in the bottom part of the lungs where it can’t get out. Taking deep healthy breaths and ideally moving around helps circulation,  one of the best natural defenses against lung infections.

Another reason for practicing consciously deep breathing is that taking shallow breaths means you have to work harder and take more breaths to oxygenate your blood properly.  When you have inferior breathing, it’s less efficient having to take more breaths to try to compensate. You can become more fatigued by not breathing deeply.

Chinese medicine, talks about “qi gong” which is a breathing, energy movement where one is inhaling the good energies and purging bad energies and using healthy visualizations as well.bigstock-Beautiful-young-woman-doing-yo-13202339

Yoga is an excellent practice which provides exercise and necessary stretching of the muscles but also takes breathing to an art form.  This is a wonderful form of exercise and deep breathing recommended for all ages.



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25 Healthy Holiday Gift Ideas

Posted on December 10, 2015. Filed under: Exercise, Health, Uncategorized | Tags: , , , |

Colour gift boxes on white background

Check out some of these great ideas to help promote a healthy holiday!

  • A vegetarian cookbook to help get more delicious veggies into their diet.
  • A crockpot for slow cooking on busy days.
  • A set of glass storage containers to make freezing and reheating healthy meals super easy.
  • A food scale for weighing portions.
  • A bento box to inspire cute, healthy lunches.
  • A freezer pack to keep food cold on the way to work.
  • A set of packable utensils so they don’t have to rummage around in the break room for some plastic ones.
  • An insulated lunch bag to help keep food fresh.
  • A thermos for hot soup for lunch
  • A box of heirloom apples they’ve never tasted.
  • A bottle of fancy extra-virgin olive oil for making fresh salad dressing.
  • Gourmet nut mix for a healthy on-the-go snack.
  • Gourmet jerky to get a protein fix on the run.An exercise ball to work out or just engage core while they sit at their desk.
  • A foam roller to massage sore muscles.
  • A dance DVD to have fun while they feel the burn.
  • A bodyweight training DVD to build muscle without a bunch of equipment.
  • A high-intensity interval training DVD to burn maximum calories in minimum time.
  • A new pair of sneakers for running and walking.
  • A great pair of socks to keep feet from feeling sweaty.
  • A pair of convertible gloves to keep hands warm
  • A pair of insulated leggings to wear under sweats or yoga pants on particularly cold days.
  • Traction cleats for sneakers so they don’t slip on the ice or snow.An assortment of tea for a relaxing treat in the afternoon
  • A set of kettlebells to build muscle and cardiovascular fitness at the same time.
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Staying Healthy & Fit During the Holidays

Posted on December 10, 2015. Filed under: Exercise, Health, Pain | Tags: , , , , , , , , |

Fitness womanThis time of the season can be splendid or dreadful all depending on how we deal with it. A lot of it comes down to what a person does or doesn’t do.  One thing to keep up good health is to cut down on the sugar.  It only takes about 30 minutes after consuming sugar for the immune system to start to suffer.  With more sugar in their bodies, people can have an under functioning immune system which is one of several reasons people get sick often.  Through my clinical experience, I’ve also noticed that if people eat more sugar, they tend to hurt more, especially in their joints.  If they hurt more, they tend to exercise less.  It’s a downward spiral.

Another way to stay healthy is to actually go outside and get some fresh air.  During the cold season, we’re cooped up more often and outside much less.  If you spend a lot of time in a closed environment with a bunch of people with compromised immune systems, your exposure to illness will be greater (think schools, offices, department stores, etc.). Try to get outside and get in some sunshine as well.  Most people are deficient in vitamin d in the winter so supplementation is a good idea.  As a matter of fact, a good combination to battle the cold is to take in vitamin C and zinc.  Zinc is good to have a steady supplementation of during cold and flu season (which happens to correspond with the holiday season).  Vitamin d can help boost the immune system and can also help reduce joint pains as well.

And don’t let stress get the best of you either! Holiday shopping, parties, organizing and the like can stress people out and cause the hormone cortisol to increase which is implicated in weight gain.  Part of weight gain isn’t just about having more sugar or over indulgence, it also includes the stress hormone, cortisol.  It’s very important if you have some type of exercise program to keep it up. Don’t wait until New Year’s for the resolution.  It’s best to stay active with some type of steady exercise during the holidays.  It helps keep you fit and is a natural stress reducer.




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