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.

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.

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