How to support your immune system

How to support your immune system

Things are crazy right now! The State announced a full quarantine status as of yesterday! This is an unprecedented time. This is a very important time to be level-headed, and focused on what we can do to protect ourselves, our families, our communities, and our country. Its is a time to be kind to eachother because we all feel this.

This can be an opportunity to hunker down with our families, uplevel our self care, and to cherish the people and things we love. The more we can face the current situations with calmness and kindness, the better able we will be to survive and thrive.

 I believe that there are no right or wrong emotions to be feeling right now. They are all valid!

We all handle stress and uncertainty in different ways. I have decided to choose gratitude and love over fear and anger knowing my emotions affect my health on many levels.

I want to maintain as much normalcy in my life as possible while also acknowledging what is happening. That is what feels good to me and how I cope best. I am taking things one day at a time, with a business as usual approach.

Now is a great time to support your immune system! Here are some practical tips:

Eat a whole foods, nutrient-dense diet.

Our immune system relies on nutrient-dense whole foods for optimal function.

Cut out sugar and refined starches.

Limiting refined starches (think flours/processed foods) and sugar will help your immune system function properly.

Ensure adequate protein intake.

Protein is critical for immune function! Aim for about half your body weight in grams of protein per day, or about two four-ounce servings of organic, clean animal protein.  Plant-based proteins (legumes, nuts/seeds) can be adequate if consumed in high enough quantity.

 

Cook with garlic, onions, ginger, and lots of spices (oregano, turmeric, rosemary)!

These spices make great additions to soups, dips, and sauces. Garlic and onions boast a wide spectrum antimicrobial properties too!

 

Eat multiple servings of colorful fruits and vegetables 

These are high in vitamins C, A. They also contain phytonutrients that support the immune system. Think leafy greens, cruciferous vegetables (broccoli, Brussels sprouts, and cauliflower), peppers, sweet potatoes, and squashes. Aim for 2 servings of fruits and 8 or more servings of vegetables! A serving is half a cup.

 

Eat fermented foods to support your microbiome and immunity

Eat sauerkraut, kimchi, miso, tempeh, unsweetened yogurt, and kefir.

 

Alkalize your body

Sugar and processed foods tend to make your body slightly more acidic and more receptive to the COVID-19 virus. Its best to avoid them!

 

Drink plenty of fluids, especially warmer fluids

Consuming adequate fluids supports all your bodies’ functions including the immune system. Avoid concentrated fruit juices and sweetened beverages, as the sugar content is harmful for the immune system. Bone broth is a great option! its full of minerals and gut healing collagen – Check out this easy to make recipe.

 

Get some sleep!

Sleep restores and heals the body. Without adequate sleep, optimal immune function is impossible!

 

Get regular exercise

Mild to moderate exercise (for approximately 30-45 minutes) helps boost the immune system.

 

Practice meditation and yoga

Managing your stress right now is key! These practices can make a profound difference.

 

Spend time in nature

Nature is healing and calming.

Defining self-care

Defining self-care

No one else is going to show up for you in the way that you show up for yourself.

 

Designating at least one thing per day that will support you and your health can be a game changer.

 

What is self-care?

This word has so many definitions! It can mean something different to everyone. Botton line is that it is extremely important and something that should not be taken lightly! If we do not make the time to care for ourselves how can we expect to perform our best, do our best, and care for  others? We are at the foundation of our lives. If that foundation is faulty everything else can begin to crumble.

For many people self-care is something that they make time for once in a while or only when it happens to be convenient. Stop and ask yourself though – when you leave this to chance how often does it happen? Does that frequency serve you as well as it could?

Making the time for tending to your own needs is pivotal when it comes to our well-being. No one else is going to show up for you in the way that you show up for yourself. I recommend designating at least one thing per day that will support you and your health.

Self-care doesn’t have to mean spending an entire day at the spa (If you can swing it by all means!). It can be small. Take 5 mins to sit outside in the sun and take it in. Spend 10 minutes meditating before you start your day. Give yourself a break when you need it. If you are tired rest. If you are stressed do something to support yourself.

We are so inundated with standards that tell us more, more, more. If working hard is good then doubling your work hours must be better right? WRONG. Navigating your day in a way that nourishes you will have far more positive outcomes.

What if you had strategies in place that could stop stress in it tracks? Or give you the energy to not only keep going, but to thrive? Self-care is the answer.

Here are some of my favorites:

Meditate

This is one of the most impactful things that you can do for yourself. Giving your mind a change to settle has profound benefits. Try meditating for 15 mins first thing in the morning. It is a great way to start the day and can help set the tone for success. If you hit an afternoon lull, a few mindful moments can help support you there as well. 

Go for a walk

If you have breaks at work, why not get outside and move rather than sitting at your desk?

Yoga

If you can take a class add it to your schedule – perhaps just one time per week.  If classes aren’t your jam, look up some moves online and practice at home.

Move

Exercise is a great way to blow off some stream. Let your body be your guide. If you are tired listen. Rest and recovery is just as important as movement.

Eat real food

Having a good diet is key. Its like caring for yourself from the inside out.

 

Take a bath

This is a great way to relieve tension. Bonus points if you add epsom salt and/or essential oils.

 

Read a book

Take at least 10 minutes to have some quiet time with a good book. It can be tempting to always hit the self help and informational topics, but entertaining the mind with a good fiction novel can really give you the rest and relaxation you deserve.

 

Spend time with friends and family

Having a strong community and rich social life is just as important as eating well and exercising.

There are so many options! Do what feels right. Ask youself, what would serve me most today? If you put your needs first you will be more present for the people and things that are most important in your life. You are your foundation. 

Boost Your Mood Naturally

Boost Your Mood Naturally

Have you ever considered how your lifestyle an environment plays into the way that you feel emotionally?

 

Here are 10 diet and lifestyle approaches to improve your mood naturally.

#1 Eat your Macros

  • Ensure adequate intake of calories, protein, carbs, fat, vitamins, and minerals
  • Prioritize whole foods at each meal, including meats, vegetables, fruits, nuts and seeds, etc. Use caution if avoiding a single macronutrient like carbohydrates or fat
  • Work with your practitioner to identify any gaps in your current diet

There is so much dogma in the nutrition world that vilify certain macros – particularly carbs. Taking a balanced approached can do wonders for your health. 

#2. Avoid inflammatory and/or “junk” foods

  • Sugar, omega-6 fats, refined grains, chemicals, and preservatives are common in packaged and prepared foods
  • Minimize or completely avoid these ingredients and stick to whole foods with little to no additives
  • Cook from scratch as much as possible for more control over what you eat

Bottom line is that many ingredients put into food really don’t belong in food. Always read the label to determine whether or not something should be consumed.

#3 Get enough sleep

  • Poor sleep is significantly associated with depression and anxiety Make seven to nine hours of sleep nightly a top priority

#4. Exercise appropriately

Exercise is known to improve brain functioning and boost mood Aim for 30 minutes of daily physical activity

  • Avoid “overtraining,” which can cause mental disturbances
  • Exercise doesn’t need to mean going to the gym and “killing” yourself. I simple walk can do the trick. The key is to MOVE!

#5. Assess your light exposure

  • Not enough natural light during the day and too much artificial light can have a major impact on your mood Get outside as often as possible during daylight hours
  • Minimize light exposure after dark and avoid the use of backlit electronics before bed

This has been a game changer for me personally. My sleep vastly improved when I started turning down the lights in the evening and wearing glasses to help mitigate the artificial light while working in an office and staring at a computer screen all day.

#6. Support your gut

  • Consume probiotic-rich fermented foods like yogurt, kefir, sauerkraut, kimchi, etc., for increased beneficial gut flora. Ive been experimenting with fermented fruits. The fermentation process cuts down on sugar, while increasing the probiotic quality of the food. Yogurt, kefir, or fermented fruits can be great additions to smoothies.
  • Eat at a wide variety of prebiotic, fiber-rich foods like fruits, vegetables, and starchy tubers to feed your beneficial flora. Don’t be afraid of whole food carbs like starchy veggies! They can help to keep your gut thriving.
  • Work with your practitioner to treat any existing gut infections!

An unbalanced gut can impact all systems of the body! Sometimes focusing on your overall gut health can have profound impacts in other areas of your life.

#6. Support your gut

  • Consume probiotic-rich fermented foods like yogurt, kefir, sauerkraut, kimchi, etc., for increased beneficial gut flora. Ive been experimenting with fermented fruits. The fermentation process cuts down on sugar, while increasing the probiotic quality of the food. Yogurt, kefir, or fermented fruits can be great additions to smoothies.
  • Eat at a wide variety of prebiotic, fiber-rich foods like fruits, vegetables, and starchy tubers to feed your beneficial flora. Don’t be afraid of whole food carbs like starchy veggies! They can help to keep your gut thriving.
  • Work with your practitioner to treat any existing gut infections!

An unbalanced gut can impact all systems of the body! Sometimes focusing on your overall gut health can have profound impacts in other areas of your life.

#7. Manage your stress

Stress can wreak havoc on your wellbeing.

  • Use daily stress management techniques such as meditation, yoga, or mindfulness to re-train your brain to respond differently to stress.
  • Incorporating deep breathing can also help to deactivate your “fight or flight” response.

Support your brain and your nervous system whenever possible.

#8. Prioritize your social life

  • Work on building social support with new friends or improve current relationships.
  • Consider getting a pet that allows for companionship and social interaction.
  • Try volunteering or joining a community of like-minded folks to increase your sense of purpose.

Doing everything right might not be enough if you do not have a supportive social network – and I don’t mean through social media. Face to face real connection! Social media and the level of connectivity we have digitally can make it seem like we have a strong network, but truth is it is incredibly isolating. There is a huge difference between texting and having a real conversation with real eye contact!

#9. Take time to play 

  • Unstructured “play” time can help reduce anxiety and depression Options for play include music, games, sports, dance, art, etc.

For me this means designing and making! Outside of being a health coach I am an artist. I work on many graphic design projects, have a jewelry line and spend as much time as I can drawing. ⁠

#10. Avoid toxins

  • Pathogens like mold or bacteria, heavy metals, and chemicals in cleaning and cosmetic products expose us to toxins that disrupt our cognitive function
  • Switch to natural cleaners and toxin-free cosmetics
  • Check your home for mold if mold exposure is suspected
  • Consider installing a high-quality air filter to reduce airborne toxins and pathogens

My go-to non-toxic multi surface cleaner is made with water and essential oils. The oils have the power to clean while also leaving the surfaces in my home clear of harsh chemicals. Try making your own! You can mix of the scents to your preference but I generally always include terrace tree or lemon for their anti microbial properties. Be sure to use a glass bottle!

Implementing these tips can really help to support your overall emotional well-being in a positive way.

The power we have to control our mental outlook and the tools we can use can be game changers in your day to day life.

Non toxic sleep

Non toxic sleep

I finally got a new mattress! It is something that has been on my list for about 4 years. I purchased the mattress from a local business, which is always a plus in my opinion. I had been eyeing an avocado mattress, but I am very happy that I held out and got the one that I did. 

Mattresses are something that most people have and use daily. We spend a lot of our lives in bed, so I think its really important to have a good one! My main motivation behind getting a new mattress was to reduce the toxic load that a standard mattress can introduce to the home. 

We are exposed to so many toxins on a daily basis just through our environment, that I think its extremely important to reduce that burden where we can. Most mattresses, furniture, carpets, etc are loaded with flame retardants. These chemicals can wreak havoc on our endocrine systems and have carcinogenic properties. 

This is why I chose a mattress that is chemical free and made with natural and organic materials. The thought of sleeping on a product that is off-gasing chemicals all day everyday, and potentially messing with my hormones, just doesn’t seem right. It certainly an investment, but I think it is totally worth it in the long run. 

If you decide to shop of a new mattress, be sure to look for certifications like Greenguard Gold, GOTS, GOLS, and USDA organic. Many companies brand themselves as green products, but they definitely aren’t. 

The good news for California residents is that a law was passed near the end of 2018 that will ban the use of most flame retardants in residential upholstered furniture, children’s products and mattress foam. This will hopefully cause most companies to clean up their acts and bring safer products across the nation. It is slated to take effect in 2020.

https://chemicalwatch.com/70521/flame-retardant-ban-signed-into-california-law

Getting a new mattress also meant an upgrade in bed size! We are moving from a full to a queen! My boyfriend and I really wanted a nice wood bed frame, but it wasn’t in the budget, so we decided to build one! I love doing projects like this so it was an added bonus. 

I did some research and I was able to find wood stain with ZERO VOCs and its completely solvent free. It was so nice staining the wood and not being intoxicated by solvents! The color and finish is great too. We used the color “cedar” on most of the bed. I used cedar, walnut, and a brush of ebony here and there on the headboard to get a more reclaimed look. 

I purchased the stain here 

https://www.greenbuildingsupply.com/Bioshield-Aqua-Resin-Stain-Finish

They offer many less toxic solutions for building supplies, so it is definitely a resource I will use for future projects. 

If you are interested in further reading about chemicals in home goods here are some resources:

https://www.washingtonpost.com/national/health-science/flame-retardants-in-consumer-products-are-linked-to-health-and-cognitive-problems/2013/04/15/f5c7b2aa-8b34-11e2-9838-d62f083ba93f_story.html?noredirect=on&utm_term=.53f27ff885c5

https://www.nrdc.org/stories/fight-against-flame-retardants

What is a health coach?

What is a health coach?

Coaching is partnership, or an alliance, between the Coach and the Client. Coaching is a thought-provoking and creative process that inspires the client to maximize their personal potential. It is designed to help the client develop and design their own personal health and wellness vision. The process helps them to define their goals as well as how they will implement lifestyle changes achieve those goals. Coaching utilizes many techniques to partner with the client including strategic planning, values clarification, brainstorming, motivational interviewing.

A health coach can serve as an ally and guide for their clients. Change is hard and finding strategies to make it stick can be even harder. That is why coaching is such a valuable practice. Many people feel overwhelmed or hopeless at the idea of making changes to their diet of lifestyle. By yourself the process can seem daunting or isolating. The good news is that It doesn’t need to be that way!

In my own health journey I really struggled making changes on my own. When my doctor prescribed a gluten free and non-processed foods diet I felt like a rug was pulled out from under me. Suddenly everything I knew about how to eat was wrong. I felt like I was released on my own into a new world that I knew nothing about. I wish I knew that coaching was even a thing back then! I definitely could have used one!

Working with a coach to discover your own motivation and strategies for change is a process that can make it all stick, and it often leads to better and longer-lasting results. You don’t need to forge the way on your own. Working with a coach can help you to find the way that works best for you and can take the stress out of the process. 

Meal Prep Saves Lives

Meal Prep Saves Lives

I prep most of my food for the week on the weekend. It frees up valuable time in my usually full schedule. It gives me the ability to have healthy and delicious meals on hand at all times. No over thinking it, no planning, and no decision making.

Planning for success
with healthy options

I prep most of my food for the week on the weekend. It frees up valuable time in my usually full schedule. It gives me the ability to have healthy and delicious meals on hand at all times. No over thinking it, no planning, and no decision making. By doing the bulk of it in one day I save myself from the redundancy of coming home from work everyday and going through the process of coming up with a game plan for dinner, getting the ingredients together, and executing the process. Each night I merely heat things up on the stove or in the oven. 

The key is too prep great bases. I make a big batch of cauliflower rice each week that is typically the foundation to most of my meals. I pair that base with add ons that I make just before eating. The add-ons are simple though. They usually consist of steamed veggies and/or some type of protein, whether if be eggs, pastured beef, or wild salmon. 

I love to cook, but I feel that my time is better spent getting into art, writing, walking my dog, or socializing after the work day. Greatly reducing my time in the kitchen on a work night has been key. It brings a great sense of gratitude to my day. Nothing beats knowing I have whole, real foods ready to go and waiting for me everyday. 


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