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Archives for March 2018

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Spring Cleaning Our Health, 5 Simple Ways to Improve Your Healthy Lifestyle

Spring Cleaning Your Health

Spring Cleaning our health is the last post in our spring cleaning series. During our spring cleaning series, we’ve purged expired beauty products from our makeup bags, made eco-friendly cleaning supplies to help with the dreaded spring cleaning, and now we’re going to spring clean our health.

I feel like spring is a better time for health and diet changes than January; for the simple fact that spring weather makes it easier to get outside for exercise and a variety of fresh produce is available.

Spring cleaning our health isn’t about major radical changes. Spring cleaning our health is about looking at the places that need cleaned up, need a little help. These 6 health topics are areas where many of us are deficient. When we do not we eat as we should, hydrate, sleep, or exercise our bodies make it harder to lose weight, our skin dulls, our health suffers, inflammation builds, and we can become depressed.

I personally have experience all of those negative effects from not caring for myself, but I thought I was. I thought I drank enough water. I’m a person who likes food. I thought I was informed when it came to nutrition. Even though I wasn’t get enough sleep, but I was exercising, so why couldn’t I lose the extra weight? I thought I knew what I was doing, but I was wrong. My dietitian recommended that I not only write in a food journal, but daily note my water, sleep, and activities. All of this opened my eyes to where there were deficits in my “healthy lifestyle”. I know I’m not alone. The Mayo Clinic found that only 3% of Americans meet the criteria for a healthy lifestyle.

As you can tell, I am passionate about spring cleaning health. I’ve seen it change my life. I know it can change yours too! I have more energy, my skin is better, my digestion is better, and I fit back into my jeans! Spring cleaning our health is about pin pointing places where we can tweak our lifestyle. These small changes are easy to do and will have your body feeling it’s best in no time!

1.Drink Enough Water

Water is responsible for nourishing our cells, joints, it helps us to eliminate waste. When we are well hydrated our skin’s tone is improved and dry skin is minimized.

How much water we should drink depends on our sex, environment, and activity level. On average a man should drink 15.5 cups of fluids a day, where as a woman should drink 11.5 cups.

Most liquids can help hydrate you, including coffee and tea. However, in order to hydrate well, we should be consuming liquids without caffeine, sugars, high fructose corn syrup, low/no calories, and no sodium. A good rule of thumb is, the more natural the better.

If drinking plain water is a challenge for you; try infusing your water with fruit, herbs, or cucumber. Infused water is easy to do and is so refreshing. Organic Life has a very informative infographic to inspire your infusion combinations.

If simply remembering how much water to drink is the issue, there are water bottles that can help you track your intake. They range from high tech and sync with your phone to low tech with a clicking cap. A friend of mine has had the sleekly designed, low tech Joseph Joseph for about a year and she loves it. To track your water consumption, after you have finished drinking 20 oz, you twist the Joseph Joseph’s cap, it clicks and reveals 1 or 3 dots. The Joseph Joseph is reasonably priced and can be found on amazon.

I personally have a plain, stainless-steel water bottle that I love. I know I need to drink 3 a day. That works for me.

2. Food Diary

As I said earlier, a food diary changed my life. I know it sounds silly. I thought I was eating well and moving enough. Once I journaled everyday for a month I was able to see that I was missing the mark by a long shot. Honestly one week into journaling, I could see I was as great at being healthy as I had thought.

First rule of the food diary, pick out something you will use. $1 note book, gorgeous journal, it doesn’t matter. It just has to be something you will use. I suggest something that will fit in a purse too for those occasions you eat out or at the office.

Secondly, put the journal where it is easy to grab and use. Convenience is key. If you think you will write it down later, later may never come. My best place is on the counter. I find it utterly annoying to have it cluttering the counter, so it makes me use it.

If you are like One in ten Americans your journal probably revealed that you are not enough fruits or vegetables. For women between the ages of 19-50, 2.5 cups of veggies a day is adequate. The fruit serving recommendation are 2Cups for women ages 19-30; 1.5 a day for ages 31- 50.

Upping the intake of fruits and vegetable needn’t be stressful. The great thing about spring and summer is the variety of produce available. Smoothies and Salads are a delicious, convenient way to increase our consumption of produce.

Salads can be made ahead and it’s a great way to get the daily recommendation of veggies. Salads do not have to be boring. Hello Glow has a great No-Fail No-Boring Salad post complete with a How to Make the Perfect Salad info-graphic that will up your salad game. For a salad that screams warm weather and sunshine, check out Yay! For Food’s Berry Orange Spinach Salad with Citrus Balsamic Vinaigrette. One word. Amazing!

Smoothies are a great way to sneak in your daily servings of both fruits and vegetable, the trick is to watch those calories. Keep your smoothies all natural too.

Smoothies can be a little intimidating, especially if you are trying to add vegetable to the mix. We’ve compiled a list of smoothies to help get you started. All have easy to find ingredients. As a bonus, add 1 tsp of Chia seeds to increase the protein, fiber, anti-oxidants, omega-3’s, vitamins and minerals of the smoothie.

Well Plate’s Blueberry Banana Avocado Smoothie

Hello Glow has a Fool Proof Smoothie Formula to help you DIY your own healthy smoothie. How fun is that?!

Emilie Eat’s Banana Mango Avocado Green Smoothie

3. Healthy snacks

While we are on the subject of food, let’s talk about snacking. Eating more frequently helps to stabilize blood sugar, reduce cravings, reduce BMI’s, and supports a healthy metabolism. BUT for snacking to be a beneficial, we need to make sure the snacks are healthy, preferably high in fiber and protein. Foods high in fiber and protein help us feel full longer making us less likely to binge on the donuts left in the conference room.

Laura Catalusci, MA ,a certified health specialist interviewed by Everyday Health, suggests limiting a snack to no more than 300 calories. For many of us a 200-calorie snack will suffice.

So that we don’t grab the first thing we see when snack time hunger strikes, having a plan is key. Purchase or package your snack ahead of time.

Prepackage packaged snacks:

Kind Bars, which I personally adore. Easy to put in a purse or bag and sooooo yummy.

Clif Bars

Greek yogurt

String cheese

Unsalted nuts, pistachio, cashews, walnuts, almonds, ect

Dark Chocolate

1 tall skim latte

Grab and go hummus and pretzels

Homemade snacks:

Apple with 1 TBSP of Almond or Peanut Butter.

Veggies-carrots, broccoli, snow peas, cauliflower, ect, 2 TBSP of Hummus runs about 80 calories

Air Popped Popcorn, plain, has about 31 calories per cup.

Apple and string cheese

Nuts, pistachios, cashews, walnuts, almonds, ect. NO salt

Hard boiled eggs, lots of protein

Smoothie, watch your measurements.

Fresh berries, 1 Cup with Plain Greek Yogurt

Whole grain crackers and cheese. Kashi several makes a great whole grain cracker.

Kale chips

Cottage cheese, 1/2c with mandarin oranges or cantaloupe

Banana and peanut butter or almond butter

Edamame

Avocado toast with whole grain or gluten free bread

4. Exercise

What I love about spring, is the good weather encourages us to get outside. Getting outside makes exercise easy. Exercise does not have to be an aerobics class, or yoga. It can be a walk around the block, gardening in the yard, even cleaning the house can be considered exercise!

Since we are spring cleaning our health, it is important to know that the American Heart Association recommends 150 minutes, or 30 minutes a day, of moderate exercise. 30 minutes a day of moderate exercise is enough to lower the risk of stroke and heart disease. That 30 minutes does not need to be all at once. A better fit may be to divide the 30 minutes up thought out your day. Whatever it takes to get to 30 minutes.

Breaking up your exercise minutes may make it challenging to keep track of. If you have an IPhone there is a health app with a pedometer built in. Wear it all day and it will help you to count the steps you’ve taken throughout the day. The ideal is 10,000 steps a day, however most American’s take under 5,000 daily. Since we are attempting to make health changes that stick, wear it for several days and see what your average is and then go about increasing it every day.

I Phones tracking tend to be on the low side, in my opinion but if it’s what you have on hand, then it’s a great way to get started. If you have a little extra cash investing in a pedometer might be a better option for you. I have a refurbished Garmin Vivosmart from Amazon and I love it! It is accurate. I haven’t had any problems with it and it has more bells and whistles, like a sleep tracker.

Tom’s Guide has a great comparison review of Fitbit, Garmin, and Polar fitness trackers.

5. Sleep

When we talk about cleaning up our health we cannot forget our sleeping habits. Sleep is often an over looked culprit for many of our health issues. When we are not well rested we cannot think as clearly, function at our full potential, our productivity drops, it effects our skin, health, it can contribute to inflammation, contribute to mental distress and obesity.

For most adults the Sleep Foundation recommends 7-9 hours of sleep a night. However, 1 in 3 Americans do not get enough sleep. Technology in our bedrooms, not having a steady schedule, drinking caffeine too late in the day, working out too late, and even our bedrooms being too warm can contribute to our loss of sleep.

How do we get more or better sleep?

  • Do not consuming any caffeine or nicotine 4 to 6 hours before we head to bed.
  • Cool, dark bedroom. Heavy curtains, lower temp between 60-75 F
  • Make sure the mattress and pillow are comfortable
  • Computer, T.V., and Cell phones out of the bedroom. The back lighting delays our melatonin Melatonin helps us to sleep. Even when we are not using them, the presence of a cell phone keeps our brain alert, inhibiting it from fully resting.
  • Read paper books instead of e-readers.
  • Use a fan or other soothing white noise like rain to help sooth your body and brain to a restful slumber
  • Have a bedtime schedule. Make a point to go to sleep and rise at the same time every day. This will create a rhythm for your body.
  • Exercise no later than 3 hours before bed. Exercise stimulates the hormone cortisol which contribute to our bodies being more alert.

Spring Cleaning Our Health

Cleaning up our health does not have to be about huge changes. Our goal is to make positive changes that we can keep up with. Changes that don’t over whelm but encourage us.

When we make positive changes, that we can manage, it creates a positive snowball effect. Instead of feeling discouraged we feel encouraged and empowered.

This spring is the start of a healthier, happier, more empowered you.

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Spring Cleaning: Eco-Friendly, DIY Cleaning Product Edition

This is the 2nd installment of our Spring Cleaning series. In this post we will be talking about 8 Eco-friendly, cheap, cleaning products that you can make.

I don’t love spring cleaning, but I do like what it symbolizes, the end of winter! Opening up the windows letting the fresh air in after our months long hibernation just screams, “Goodbye Winter!” Once those windows are open you may be tempted to reach for run of the mill house hold cleansers. While those cleaners may clean the house, they are full of harmful chemicals that are bad for us and the environment. Breathing in these toxins can cause eye irritation, irritate lungs, cause headaches, contribute to allergic reactions, and other health problems.

There is another way to clean that is better for us, better for the environment, and will leave the house sparkling clean: DIY cleaning products. Don’t feel intimidated by making your own cleaning products. DIY cleaning products are quick and easy to assemble once you have all the ingredients. The ingredients for homemade cleaning products are easy to find too. You will see that many of these DIY cleaning recipes utilize combinations of vinegar, baking soda, borax, distilled water, and essential oils, for the most part. I bet most of use have at least half of these ingredients in our cupboards already, which makes DIY cleaning solutions economical too!

Of special note, even though these are Eco-friendly, it is still important to label your cleaning supplies and list their ingredients.

Well, without further ado, lets gather our supplies and make some spring cleaning solutions!

Kitchen

All Purpose Deodorizing Cleaner

4 Tbsp Baking Soda

4 Cups of Warm Water, preferable distilled due to its purity

1 New Sponge

Baking soda is a great deodorizer and a diverse cleaning agent. Use this mixture to wipe down counters, shine up the sink, stainless steel, fridge, and appliances.

Window & Mirror Cleaner

2 Cups Distilled Water

½ Cup White Vinegar

¼ Cup Rubbing Alcohol or Vodka

1 to 2 drops of essential oils for scent, lemon & lavender, grapefruit or orange perhaps? Any essential oil you want, cleaner’s choice.

1 Spray bottle, if you don’t have any laying around, check the dollar store and Amazon, who will ship it right to you.

Pro-Tip: Use a microfiber cloth or, my personal favorite, cut up pieces of an old ,non-flannel, sheet. Old sheets make great window and mirror cleaning rags.

Floors

Pine-Sol Alternative for Clean Floors

1 Tablespoon Unscented Castile Soap

4 Cups Warm Distilled Water

10 drops Pine Essential Oil

1 to 3 drops Rosemary Essential Oil

Mop as usual.

Bathroom

Bathroom Cleaner that Destroys Hard Water Stains

1 Cup Epsom Salt

½ Cup Baking Soda

¼ Cup Dish Soap, preferably environmentally friendly i.e. Seventh Generation, Method, ect.

Mix, apply to shower doors, tiles, and spouts with a sponge or cotton rag. Allow it to set for a few minutes to really break down the hard water stains. Then rinse with warm water. Viola, gorgeous shower!

Whitening Bathtub, Grout, and Tile Cleaner

½ Baking Soda

¼ Hydrogen peroxide

1 tsp Eco-friendly Dish Soap

1 squeeze bottle, the dollar store is a great place for these.

Combine mixture in the squeeze bottle and apply to a sponge or directly to grout to whiten and scrub away soap scum. Scrub then rinse.

All Purpose Cleaning Spray

3 parts distilled water (it’s extra pure, no minerals)

1-part white vinegar

1-2 tsp. lemon juice

5-7 drops of essential oils, go for floral, citrus, or herbal. It’s your choice.

Rust Stains

½ Lemon

½ C. Borax, is a laundry booster easily found in the detergent isle or Amazon.

Dip the lemon half into the borax then scrub away rust stains on enamel, porcelain, and your tub. Rinse the surface when done. Rust stains gone!

Fresh Scent

Linen Refreshing Spray

¼ Cup Vodka

1 Tbsp Vinegar

10 to 15 drops of your favorite essential oils

Distilled water

Small Spray Bottle

Small Funnel

With a small funnel add ingredients to a small spray bottle. Vodka is may sound like an odd ingredient, but it deodorizes fabrics, while its vodka scent evaporates once dry. Then our good ol’ vinegar will disinfect the mattress or fabric that it is sprayed on.

For more essential oil blend tips, Natural Living Ideas has an informative post to help. If you don’t want to bother with the possible trial and error or making your own blend why not try a pre-made blend. Many companies, like Aura Cacia and doTERRA offer a variety of pre-made blends that require no blending work from you. (I only mention these two because they are the ones that I am most familiar.)

Pro-Tip: Make a relaxing or sleep blend. Transfer some into a travel size spray bottle to use when traveling. I personally do this when I travel. The bottle fits in my purse and instantly makes any hotel or friends room extra relaxing.

DIY, Cheap, Easy, Eco-Friendly

Hopefully our list of 8 DIY cleaning solutions has inspired you a bit. These DIY products are easy to make, easy on the wallet, Eco-friendly, and non-toxic to you! By the way, did we mention that they will leave your house sparkling clean too? Super important!

Now that we have our supplies let’s open up those windows and get cleaning!

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Spring Date Ideas for Any Budget

Spring is almost here! The days are getting longer and warmer. What better way to take advantage of the nice spring weather than to head outside with your partner. We’ve compiled a list of 13 unique spring date ideas for any budget. These creative spring dates will help you both reconnect while you enjoying the beginning of the spring season.

 

Java

Java brewing has become an art form. The drip coffeemaker is no longer the only game in town. If you and your partner love a good cup of joe why not take a coffee class at one of your local coffee houses/ roasters. Learn together the various ways to brew coffee, make a latte, and the process behind roasting coffee beans.

Explore Your City in a New Way

Explore your city in a new way by taking a Bike Taxi. Bike Taxis are also known as Pedicabs or Rickshaws. Slip in the back of the bike taxi while your driver peddles you and your date around town. This eco-friendly transportation will allow you to hold hands, sight see, relax, and enjoy the spring air together.

Couples Massage or Pedicure

A couple massage or pedicure is an indulgent and relaxing way to spend time as a couple. Pedicures are for everyone, even dudes. Your guy may feel a little weird about it at first, but I promise he won’t be the first guy who has had his feet pampered at the nail salon. In my experience the pedicure is modified a bit for guys, more exfoliation and cuticle trimming. Visit Groupon to save a little money on your massage and pedicure. Heck, with Groupon deals you might be able to do both! Talk about relaxation!

Progressive Dinner or Brunch

A progressive meal is a great way to have a date night with friends without the need to commit to hosting all night long. One couple will make and host the appetizer portion of the meal at their house. Another couple will be designated to host and serve the main course, then a third couple will serve dessert at their home. For a little extra bring some games to share, like Catch Phrase, Pictionary, or Cards Against Humanity.

Embrace the Green

Enjoy the emerging green of spring at your local Arboretum or Botanical Garden. Arboretum and Botanical gardens are also great places to exercise, take a class together, or just hangout. Pack a picnic lunch or breakfast and use the gardens as a backdrop for beautiful selfies. Don’t if there are any gardens close to you? Don’t worry, the American Public Gardens Association will help you find a garden or arboretum close to you.

 

Bicycle Goals

Spring is here and along with it good biking weather. Get some fresh air while you and your date bike to a nearby restaurant, bakery, or have a picnic at a park.

State and Local Parks

State and local parks are the hidden gems of so many communities. They can also be a great place for a spring date. While yes, you can picnic there and walk along the paths and trails, switch it up by signing up for one of their programs or guided hikes. Some parks have guided evening and night hikes where you will learn about nocturnal animals or the stars.

Become a Connoisseur

It seems that breweries and distilleries are popping up everywhere these days. Tasting tours of a local distilleries or breweries are a way to sample new adult beverages while also receiving an education on the process. Taking a tour with your favorite person is an opportunity to compare tasting notes. For instance, did the tour guide just say to look for hints of shoe leather?!

 

Star Gazing

Watching the stars together at your local observatory or planetarium is an educational, romantic, and budget friendly date. In the case of the observatory a clear night is a must. If clouds are an issue or your evening isn’t free, visit a planetarium for an indoor, seated, celestial program. Visit Go-Astronomy to find planetariums and observatories near you.

Make the World a Better Place

Volunteering your time as a couple is a great way to spread kindness and joy. Volunteering is perfect for any budget, it does not cost a dime but it does pay dividends. Winston Churchill said, “You make a living by what you get. You make a life by what you give.” If you aren’t sure where to get started Volunteer Match can help you out.

Feel the Wind in your Hair

Spring weather is here and it’s a perfect time to rent a convertible or your dream car. Rent the car for the day or for several hours. Pack a picnic and head somewhere special. Got a bigger date night budget? Go for lunch or dinner at an out of town destination.

DIY Food Truck Tour

A food truck tour allows you to enjoy new food and great weather all at once. For this date, try food trucks you have not been too. Some ideas, appetizers at one truck, main course at another, dessert at a third. Another thought, make it a theme tour such as south American food only, Asian food only, ect. Not sure what is cooking hear you? Roaming Hunger can help you locate food trucks in your area.

Try Something Completely New

Visit Groupon or Living Social with the intention of trying something you have never tried before. Maybe that is golfing, driving a sports car, trying a new food, touring a place you have never been, possibly taking a kick boxing class together? Groupon and Living Social are full of new experiences for any budget.

How about you?

Do you and your favorite person have seasonal date that you look forward too? Do you have any unique date ideas that you enjoy?

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Spring Cleaning- Makeup Bag Edition

Spring Cleaning

Spring is almost here, and you know what that means. Cleaning is almost around the corner. I have mixed feelings about the impending spring. I love the warmer weather, opening the windows, but I hate spring cleaning. There is one type of spring cleaning that I don’t mind all that much; spring cleaning my makeup bag.

Spring cleaning our makeup bags is probably the easiest cleaning we will do this spring. No need to change into our cleaning clothes. Stay in those PJ’s, grab some coffee, and lets spring clean that makeup bag!

Why Clean the Makeup bag?

On top of accumulating its fair share of rouge bobby pins and dust bunnies; our make-up bags are usually housing old make-up and unclean brushes that can wreak havoc on our complexions. The cakey consistency of old makeup can sink into our skin magnifying fine lines. Make-up past its prime can clog pores or cause skin irritations. No thanks!

What gets pitched?

Everything has an expiration date. That old lipstick that you swear you will wear one of these day? Yup, it expires. Your favorite eyeshadow that you wear for special occasions, it has a best by date too. Can you tell this cleanse may be hitting a little too close to home?

So, what do we toss from our make-up bags?

  • Lipstick and Lip Liner will last about 2 years. However, if there is a change in the smell or look of the product, it is time to toss it.
  • Mascara should be thrown out every 2-3 months. If you can’t remember when you purchased your mascara, take notice of its smell and whether the application has become clumpier. To extend the life of your mascara, and to prevent air borne bacteria, do not pump your mascara wand. Pumping the wand pushes air into the tube causing germs and bacteria to be pushed into the tube as well, oh, and air dries our mascara out. Yuck!

Instead of pumping the wand, twist the mascara wand as you draw it out of the tube. This is help get that thick coating of mascara onto the wand without forcing air into the tube.

  • Powder Based Products this includes not just powder, but eye-shadows and blushes as well. These guys should be changed out every 2 years.
  • Foundation is past its prime 6 months after we open them. Another sign that your foundation has got to go, is if it is separating, when applied it goes on streaky or unevenly, and if it has an odd smell. Foundation comes into contact with brushed and our fingers, both of which transfer germs and bacteria to the product. This is one reason it breaks down so quickly. If that weren’t annoying enough, using old foundation can also cause acne, skin irritations, and even infections.
  • Eye Pencil & Liquid Eyeliner pencil eye liners have a 2-year makeup bag shelf life, while liquid liner should be thrown out after 3 months. To keep your eye pencil bacteria to a minimum clean your sharpener with rubbing alcohol frequently.
  • Cream Eye Shadow last about 6 months. Again, its that whole fingers, brushes, bacteria love moisture thing.

 

  • Special Ingredient Products like our anti-wrinkle creams, products with vitamin-C, retinols, and acne product degrade over time as well. Products that have FDA approved ingredients should have an expiration date on the bottom. Be aware, that expiration date is from date of purchase, not date of opening package. Once the product is open air goes to work breaking down the ingredients.

Products that claim to be anti-aging, anti-wrinkle, or promise some kind of skin change are not FDA regulated. It is recommended to throw them away after 6 months. If the skin product is in a pump bottle, it has about 1 year.

It is especially important that we keep these special products in a cool, dry environment, away from sunlight. Ingredients like Glycolic acid, retinols, hydroquinone, and vitamin C can become destabilized and deteriorate more rapidly when kept in a less them optimal environment.

  • Nail Polish are ready for the trash anywhere between 1 to 2 years. Much like our makeup, creams, and such, nail polish does not like heat or moisture. Nail polish kept in a cool, dry place will have a longer shelf life when it is. A sign that our nail polish is finished, would be gooey, stringy, gloppy nail polish. I should add, in my personal experience, some brands develop a more chemical odor too.

 

  • Make-up brushes need cleaned regularly, most experts recommend once a week no less than once a month. However, regardless of good care, there will come a time when your brushes may need to go to that great big trash can in the sky. Signs that our makeup brushes have seen better days would be cracks in the brush body (bacteria haven), shedding, the brush is becoming misshapen.

When cared for regularly, makeup brushes can last for years! I have some that are over 5 years old and still work great. Quality does not need to be expensive. I really like ECOTOOLS. I own many of their brushes. They are such a good product that I like them so much that I give them as gifts. That’s how much I believe in their quality. ECOTOOLS are durable. The brushes are soft. To boot all ECOTOOLS cosmetic brushes are vegan, made of recycled materials, and recycled bamboo. ECOTOOLS are good for you, good for the environment, and great for your pocket book.

Brush Cleaning prevents dirt, bacteria, and germs from being transferred to our faces and makeup. Regular cleaning also extends the life of your brushes.

  1. Simply apply a gentle shampoo, like baby shampoo, to the natural or synthetic bristles. Rise with lukewarm water until it runs clear.
  2. Next lay the brushes on their sides, so as to not misshapen the bristles.
  3. Allow to dry naturally.

Cleaning your brushes, the correct way, really doesn’t take a lot of time. I recommend doing it at night so the brushes can dry while you sleep and they will be ready to go in the morning.

Pro Tip: Grab a trial size of bottle of baby shampoo to have on hand for brush cleaning. In a pinch it can double as a face wash too.

  • Makeup Bag itself can be wiped out with an anti-bacterial wipe, if it has a plastic liner. If it canvas, check the label to see if it is machine washable.

Extending the Life of Your Make-Up

Do Not, I repeat, Do Not store your makeup bag in the bathroom. The extreme heat and cooling help to deteriorate your make-up. The moisture and heat from the bathroom spur on the growth of mold and bacteria in our makeup, lotions, and creams. Yuck!

Always keep makeup way from direct sunlight. The UV rays and heat help to break down makeup and facial care products.

In order to extend the shelf life of our makeup, lotions, and creams, store the makeup bag in a cool dry place, like a hall closet for example.

Storing your things in a place other than a bathroom, can seem like a pain at first. I started storing my makeup bag in our hall closet, about a year ago. After a week, I had figured out a routine that worked for me, now bringing my products into the bathroom is second nature.


Pro tip: Put all of your products and makeup bag into a caddy, just like in college. The caddy makes it so much easier to take them to the bathroom and it keeps everything organized!

Washing our hands is simple, but it’s an important and easy way to help extend the life of the products that we disperse or apply with our hands.

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Chronic Inflammation 101- Change Your Diet, Change Your Life

When I talk about chronic inflammation, I am not talking about an outward wound in need of medical attention. Before February of 2017 that’s what I would have thought chronic inflammation was.

Inflammation is a part of wound healing; however chronic inflammation unseen but can be at the heart of many ailments we face from weight loss to cancer. Inflammation in all of its categories is the bodies reaction to a foreign invader. It is intended to help, but when inflammation goes unchecked for long periods of time it can lead to health problems such as depression, cancer, diabetes, heart disease, and even the inability to lose weight.

Causes of Chronic Inflammation

Chronic inflammation has many causes. The main culprits are:

  • Stress
  • Lack of sleep
  • Obesity
  • Sugar
  • Refined Carbs
  • Processed foods, due to their high content of trans fats, vegetable, and seed oils.
  • Processed meats and red meat
  • Margarine, lard, and shortening, again trans fats
  • Sedentary life style
  • Excessive intake of alcohol

For me, inflammation was caused by stress, lack of sleep, and eating foods that my body couldn’t tolerate like bread products, my favorite, and sugar another favorite.

How do I know If I have Chronic Inflammation?

Chronic inflammation is something on the inside. That makes it harder for us to figure out if that is what is bothering us, physically. Prevention Magazine has 3 symptoms that could be an indicator that chronic inflammation is at work.

  1. Depression
  2. Frequent Stomach Pain
  3. Fatigue

I can personally attest that I had all of these symptoms when I went to the doctor and dietitian. I also had chronic dry eye and periodic discomfort in my knees. My dietitian believed those could also be symptom of chronic inflammation, for me.

Researchers have found that when inflammation markers in the blood rise so does the tendency toward depression which can work in tandem with fatigue. Inflammation is also known to attack our central nervous systems, affecting our sleep patterns. The lack of sleep causes fatigue, which can cause, or exacerbate, depression.

Stomach pain can also be a clue that chronic inflammation is causing some of your health problems. Celiac disease, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD) are believed to be connected with chronic inflammation. Tell your doctor if you are experiencing any of these symptoms, be sure to include information about your bowel movements. I know it can be embarrassing to talk about #2 with a doctor, but the substance and frequency of your movements can be a tell as to whether or not you are having inflammation induced bowel problems.

I had actually grown accustomed to having chronic stomach issues, for more years than I can count. Changing what I ate ,with the help of my dietitian’s elimination diet, helped us to pin point which foods were causing inflammation in my bowels.

Unfortunately for me, bread and sugar were the major culprits. BOOOOOOO! I was tested positive years ago for a wheat intolerance, that I ignored. Turns out it didn’t want to ignore me. My unchecked wheat intolerance was a contributor to my inflammation. Since switching to only gluten free breads and pastas, and honestly, I even limit those, my stomach feels great. Like, I-don’t- even-remember-the-last-time-my-stomach-felt-so-good kind of great. I also do not crave sugar like I use too.

I would also like to add that stress can cause an excess production of cortisol and inflammation which both contribute to weight gain. They can even contribute to your inability to lose weight. This was one of the many things that sent me to the doctor. I did not know that chronic inflammation existed let alone that it was one of the reasons that I had gained weight and could not take it off.

If you are having any of these symptoms, or others, visit your doctor. They can test your blood for elevated inflammation markers and elevated cortisol levels.

Anti-Inflammatory Food Powerhouses

Changes in our diets and lifestyle can do a lot to help combat inflammation. Many of the food’s that combat inflammation are foods you are already familiar with. These are foods filled with antioxidants, minerals, essential fatty acids and polyphenols that help bolster our immune systems and fight inflammation.

What I like about anti-inflammatory eating is that it doesn’t need to be hard. At first it may take some thought, but most items are readily available at your local grocery store. And Pinterest is a god send when it comes to finding new recipes for your new way of eating.

Without further ado, here are your inflammatory fighting foods:

  • Vegetables: especially from the brassica family, i.e. cauliflower, broccoli, kale, brussel sprouts, bok choy. They contain glucosinolates, which inhibit the inflammatory process and sulforaphane, for blocking enzymes associated with inflammation. These lovely cruciferous vegetables also contain vitamin K which the body uses to regulate our immunes systems.

Don’t worry if these aren’t your cup of tea, there are plenty of veggies out there to incorporate, like tomatoes filled with the anti-oxidant lycopene. Cooking enhances the lycopene. Sounds like a great excuse to make some homemade pasta sauce.

Leafy green vegetables like spinach, chard, and silver beet are filled with inflammation fighting carotenoids.

Now I know many of us may have a complicate relationship with beets, which is a shame, because they are filled with vitamins, iron, potassium, protein, calcium, and antioxidants, all in an inflammation fighting little package.

The heart healthy monounsaturated oleic acid fatty acids are heart healthy and they reduce inflammation. Eating avocados along with veggies, helps to magnify your absorption of antioxidants, such as carotenoids. So, go ahead have a little more home-made guac, make a second avocado toast with whole grain bread. That little avocado is a power house of vitamins and anti-inflammation!

 

  • Olives & Olive Oil: Olives use their polyphenols to combat inflammation and protect against chronic inflammation, tissue damage from oxidative stress, and protecting DNA at a cellular level. When olives or olive oil are consumed in conjunction with carotenoid containing vegetables, like leafy greens, the carotenoids are enhanced.
  • Onions and Garlic: Both of these are in the allum family and both are excellent sources of quercetin. Quercetin hinders inflammation causing histamines. Garlic and onions also contain immune boosting sulfuric compounds as well. Garlic contains allicin. Allicin blocks “pro-inflammatory messengers” which are also heart health friendly.

 

  • Berries: Bright colored berries have been found to be very high in antioxidants and anthocyanins. Anthoxyanins cut down on oxidative stress from inflammation and block inflammatory processes. Some favorite antioxidant powerhouse berries are: blueberries, strawberries, blackberries, cranberries, and the very powerful raspberry. Raspberries house ellagic acid, an anti-oxidant, which helps the anti-oxidant quercetin to destroy cancerous cells.
  • Fruits: The idea is to choose the deepest colored fruit because they have the most anti-oxidants and polyphenols. However, there are many fruits that can fight inflammation: Cherries, plums, prunes, oranges, watermelon, grapes, raisins, pineapple, apples, peaches, apricots, and nectarines.

Oranges and orange colored fruits have been found to inhibit inflammation that targets the joints.

Watermelon, oranges, mangos, and peaches contain the inflammatory fighter beta-cryptoxanthin. Beta-crytoxathin has been found to lower the risk of arthritis which is an inflammatory disease.

Watermelon not only contains beta-crytoxathin, it also has lycopene the same inflammatory inhibitor as tomatoes. While watermelon is helping to fight free radicals, and inflammation, the choline that it houses will help to minimize chronic inflammation.

  • Nuts & Seeds: Almonds, Walnuts, Pecans, Sunflower Seeds, Flaxseed, Chia Seeds, Cashews, Hazelnuts, Hemp Seeds, you are probably getting the idea. Nuts and seeds are full of monosaturated fats, polyunsaturated fat, vitamins, minerals, and fiber. All it takes is a handful in order to receive their inflammation fighting benefits.

Walnuts, pecans, and sunflower seeds are a good source of anti-oxidants and phytochemicals. Walnuts set themselves apart by being high in the oxidative damage shield, polyphenols.

ALA Omega-3 rich flax seed can be bought whole or ground. Adding flax seed to yogurt and baked good is an easy and yummy way to fight inflammation, particularly cardiovascular inflammation.

Omega-3’s have so many benefits, one of them being inflammation reduction. Luckily they are easily attained in walnuts, chia seeds, flax seeds, hemp seeds, hazelnuts, cashews, and brazil nuts.

Consuming nut butters will also give you the omega-3’s and inflammation fighting benefits of their whole nut alternatives.

  • Spices & Herbs : The University of Wisconsin sights the herbs and spices ginger, rosemary, turmeric, oregano, cayenne, clove, nutmeg, and cinnamon as having anti-inflammatory compounds.

Turmeric is a spice that seems to be on everyone’s lips these day. Whether it is cooked into a dish or used for haldi doodh, AKA golden milk, turmeric is an anti-inflammatory power house. Research has found the curcumin in turmeric to help reduce and prevent free radical damage from inflammation.

Ginger reduces the pro-inflammatory cytokine and chemokines ability to synthesize due to its gingerol and shogaol compounds. Research also found that ginger may even reduce allergies.

  • Green Tea: While both green tea and black tea contain the anti-oxidants, flavonoids, green tea has the most. Green tea also contains a polyphenol, EGCG. EGCG prevents pathways that allow for inflammation. It also reduces the production of pro-inflammatory cytokines and ECGC reduces inflammatory damage to your cells fatty acids.

Green Tea, Taste

I have spoken with many of my friends. Most either hate the taste of green tea and will not drink it; or they hate the taste of green tea and they do drink it. I was in the second camp for years, until I read that for optimum benefits and taste, green tea should be steeped at 175 degrees Fahrenheit. While I could use a thermometer to take the temperature of water in a sauce pan on the stove, I opted for an electric tea kettle. Over the past 13 years I have owned several good electric tea kettles. My favorite by far is the Cuisinart Perfect Temp Tea Kettle because I can choose from 6 different tea setting, one of them being Green Tea 175. Drinking green tea at the optimum temperature completely changed my relationship with green tea. I’m not the only one. Friends of mine that have opted to try green tea at 175 also agree. The flavor is less biting, much smoother. I now drink 2 to 3 cups a day, easily.

Matcha

Matcha is a green tea that is currently having a moment. Long story short, matcha is a green tea where the leaves are ground into a powder, then the whole leaf is consumed. Matcha has 3 times the antioxidants of 1 cup of green tea, it also has more caffeine than 1 cup of regular green tea. Due to all of these factors it is recommended to drink no more than 2 cups of matcha a day.

  • Fish: Sardines, mackerel, salmon, trout, and anchovies contain those inflammatory fighting, Omega-3’s we keep bringing up. These omega-3 fatty acids in fish fight pro-inflammatory enzymes called, COX, they also offset the pro-inflammatory effects of certain omega-6 fatty acids.

Eat fatty fish twice a week for the best results. If you aren’t someone who likes fish try an Omega-3 supplement. Please don’t forget to check with your doc before starting a supplement regiment.

  • Dark Chocolate: First off, this is my favorite way to fight inflammation. It allows me to tell myself that chocolate is a health food. The important part of the whole chocolate-is-a-health-food trick, is that the chocolate has to be 70% cocoa. Dark chocolate is rich in the anti-oxidant, flavonoids. The flavonoids in the dark chocolate fight inflammation and they keep the endothelial cells of your arteries healthy. Now quick, run out, grab some dark chocolate, and start fighting inflammation!

 

 

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Flu Season is Here

Apologies, Flu, and Posts

I wanted to apologize for not posting last week and this weeks post will unfortunately be late.

You may remember, several weeks ago I had the flu. Now it has struck other family members. This has made for a bit of a hiccup.

I apologize for the delay and I hope all of you are staying well.