About: Natasha Uspensky, CHHC

4 Yoga Poses To Open Your Heart Chakra

By: Natasha Uspensky, CHHC Thursday, April 4, 2013 Exercise, Healthy Home, Holistic Health, Lifestyle, Wellness Bidalasana, Camel Pose, Cat Pose, Chakra Healing, Child's Pose Permalink 0

By: Stephanie Heino

A couple of weeks ago I wrote a post on how to balance your chakras through meditation. However, that is not the only way to open up your chakras and to live a balanced happy life; chakra yoga poses are also very effective in doing this. By opening the heart chakra you will instantly increase your self-respect, and you will open yourself up to love and gain a more positive outlook on life. All we ever want is to love and be loved, that is our ultimate goal in life. That very human desire creates an immediate and deep connection with the heart chakra. Not only is it located at center of your physical heart, it also marks the transition from the lower three chakras (which are associated with relationships to the society around you, your loved ones and yourself) to the higher chakras that relate to enlightenment and to connection with the Divine. The heart chakra is the bridge between the earthly and the eternal. To open our heart chakra we have to know what throws it off balance. Keeping it in balance requires a deep and ongoing commitment, not just a one time thing. It can be difficult not to let your heart harden when a loved one passes away, when a partner or friend hurts you, when you solely depend on others for your happiness and someone lets you down, or when you unleash negativity on yourself on a regular basis. But that only leads to isolation and even more pain for yourself. By seeking freedom in the heart chakra, you remain open to finding true connection with those around you and with yourself.

The color green represents the heart chakra. Green represents harmony, creativity, abundance, health and is also representative of nature, offering new energy and revitalizing your body. The best heart chakra yoga poses are those that open the chest area while breathing deeply, as well as poses that draw energy into the heart. Let me show you how to practice 4 asanas to assist you in opening your heart chakra and start love yourself and others in a way that feels freeing and secure:

Ustrasana (Camel Pose). Kneel on the floor with your legs hip width apart. Press your shins and the tops of your feet into the floor. Place your hands on the back of your hips. Inhale and slowly lift your heart up and allow your hips to move forward. Draw your shoulders back as you breathe into the posture then together once you are in the asana. If you are more advanced or flexible, you can lower your hands to your ankles or your Achilles tendon. Hold for 3-5 breaths then take a moment in child’s pose.

Benefits: This heart-opening pose stretches the muscles of your chest.

Sphinx Pose. Lie on your stomach, with your forearms flat on the mat, elbows under the shoulders and legs together. Press forearms down into the mat and inhale as you lift your head and chest off of the mat, keeping the neck in line with the spine. Bring big toes together and zip all the way up your legs engaging the gluts. Keeping your elbows close to your side using your arms to press the mat away, keeping your shoulders out of your ears. Hold here for 6-10 breaths then, again, relax in your child’s pose.

Benefits: This gentle backbend opens your chest, helping you to feel the receptiveness associated with the heart chakra.

Bidalasana (Cat Pose). Start on your hands and knees. Position your hands directly under your shoulders and your knees directly under your hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. This is your “neutral” positioning. Take a deep inhale here and on the exhale begin to tilt the pelvis in. Do this by gently pulling the abdominal muscles backward toward the spine, tucking the tailbone under, gently contracting the gluts. Press downward with your hands so you stay lifted away from the shoulders, and press the middle of your back toward the ceiling, rounding your spine upward. Curl your head inward. Gaze at the floor between your knees. On the inhale offer up your heart center while tilting your tailbone up towards the ceiling and lifting your gaze. Take this flow as much as you like!

Benefits: This arching pose helps to soften and release tense muscles in the neck and back that keep you from letting your heart open.

Matsyasana (Fish Pose). Begin on your back with your knees bent and your feet on the floor. If you are experienced in the pose, you can bring your legs into Lotus Pose. Either way, inhale, lift your hips slightly and place your hands, palms down, under your hips. Lower your pelvis onto your hands. Inhale and press into your elbows and forearms to lift your upper back and gently place the crown of your head on the floor. Be careful not to let your head take too much weight. Remain in the pose for 15 to 30 seconds before releasing and hugging your knees into your chest.

Benefits: This deep backbend opens the intercostals muscles between the ribs, creating more physical space in your heart center.

8 Holistic PMS Remedies To Reduce Symptoms!

By: Natasha Uspensky, CHHC Tuesday, April 2, 2013 Diet and Foods, Healthy Eating, Holistic Health, Lifestyle, Nutrition, Organic Beauty, Wellness acupuncture pms, Bloating, calcium pms, calcium supplementation, chaste tree berry Permalink 0

By: Stephanie Heino

Ladies, you can feel in your whole body when it’s that time of the month. You are like a bomb ready to explode if anything doesn’t go your way. Even the smallest insignificant thing, such as waking up and getting ready for work finding nothing to wear, can make you just break down in tears and yell at your poor man (how do they deal with it every month?). The premenstrual syndrome monster makes a visit once a month and turns most of us into wrecks. Those physical and emotional symptoms that some women experience in the week or two before their period can be very severe in some cases, where as some women are more lucky. A holistic treatment approach for PMS addresses symptoms of the mind and body. Frequently occurring symptoms of PMS include irritability, mood swings, sadness, stomach cramps, bloating, headaches and muscle tension. These recurrent symptoms cause women a great deal of physical discomfort as well as emotional upset. In order to treat symptoms of PMS effectively, a combination of holistic treatments is recommended.

8 holistic PMS remedies to feel like yourself again:

Calcium. It has been shown that calcium levels are much lower in women with PMS and that calcium supplementation may help reduce the severity of symptoms. Women with the greatest intake of calcium from food sources had the least PMS symptoms so make sure you stock up on collard greens and kale. It has also been shown through a study that 300 mg of calcium carbonate four times a day significantly reduced bloating, depression, pain, mood swings, and food cravings. (It’s best to take calcium with magnesium and zinc. You can get a combo single dose capsule like this one from Solaray or get higher dose capsules separately. I like Essential Blend Calcium from Jigsaw Health. You also want to make sure you have adequate vitamin D for calcium to do it’s magic, and since it’s not possible to get enough in combined capsule, we recommend this high dose, sublingual vitamin D, Bio-D-Mulsion Forte)

Chaste Tree Berry Extract. Chaste tree (Vitex agnus-castus) berry is one of the most popular herbs for premenstrual syndrome. Studies found that chaste tree berry effectively reduced PMS symptoms over three menstrual cycles. Women taking chaste tree had significant improvements in irritability, depression, headaches, and breast tenderness (awesome!). The most common side effects of chaste tree berry are nausea, headache, digestive disturbances, menstrual disorders, acne, itching, and skin rashes– but these are all pretty rare. Chaste tree berry should not be taken by pregnant or nursing women, and it may interact with hormones or drugs in your body. You can find this is in your nearest health food store or in our online store! (Nature’s Way Vitex). NOTE: Vitex is not generally approved for breastfeeding moms, but the rest of these supplements are!

Magnesium. The mineral magnesium, found naturally in food and available in supplements, has showing good preliminary results for PMS. Several studies have been done where it shows that the mineral significantly improves PMS mood changes. It was also found that magnesium significantly reduces weight gain, swelling of the hands and legs, breast tenderness, and abdominal bloating. Take it with your calcium! I recommend the slow release Magnesium from Jigsaw.

Acupuncture. In traditional Chinese medicine, the liver is the organ most affected by stress, anger, and frustration. Liver problem caused by emotions, alcohol, and spicy and fatty foods can lead to PMS symptoms such as breast tenderness and abdominal bloating and cramping. Acupuncture, exercise, expressing emotions, and breathing exercises are recommended by practitioners to relieve liver stagnation.

Evening Primrose Oil. Evening Primrose oil is a plant oil that contains gamma-linolenic acid, which is an omega-6 essential fatty acid. Gamma-linolenic acid is involved in the metabolism of hormone-like substances called prostaglandins that regulate pain and inflammation in the body. You can find this is in your nearest health food store or in our online store! (Solgar Evening Primrose)

Dietary Suggestions. PMS symptoms are decreased by consuming foods that are high in essential vitamins and minerals, including fish, green vegetables, whole grains and assorted nuts. Certain foods such as celery and asparagus help decrease bloating caused by water retention in the body. Whole grains are great for stabilizing mood. It is also crucial to avoid unhealthy foods, especially those that exacerbate PMS symptoms. Stay away from caffeine, alcohol, refined sugars, excessive salt and fatty fried foods. If nothing else, try to eliminate caffeine as much as possible, which can aggravate anxiety, depression, and breast tenderness, as well as alcohol.

Exercise. Regular aerobic exercise such as brisk walking, jogging, swimming, or cycling may help relieve PMS symptoms, as do stretching and twisting practices like yoga. Try to focus more on the frequency than the intensity of the exercise, which is what matters when trying to decrease PMS symptoms.
Relaxation. Breathing exercises, meditation, aromatherapy, and yoga are some natural ways to reduce stress and promote relaxation. Many women feel more assertive and attuned to their needs in the weeks before their period. This can be used constructively by allowing for personal time to relax, reflect, and give priority to your needs and what nourishes you. Take a hot bath tonight, light some candles and practice your breathing exercises!

Healthy Easter Recipes (Brunch, Dinner, even Dessert!)

By: Natasha Uspensky, CHHC Friday, March 29, 2013 Diet and Foods, Healthy Cooking, Healthy Eating, Holistic Health, Lifestyle, Nutrition, Organic Beauty, Recipes, Wellness Easter recipes, Healthy Bloody Mary, Healthy Easter Brunch, Healthy Easter Dinner, Healthy Easter Menu Permalink 0

By: Stephanie Heino

Easter is approaching and we want to help you find the perfect healthy Easter menu for your celebration, so you don’t have to go crazy on the unhealthy options on that dinner table. If you are looking for anything from a casual, outdoor Easter brunch recipe to a formal Easter dinner recipe, we’ve got you covered. Instead of filling up on empty calories that will make you feel sluggish and heavy during the day, go the healthy route and feel great and energetic all day. And, listen — healthy doesn’t mean you’ll be missing out! There are plenty of great recipes online, and we compiled some of our top picks for you. These recipes taste decadent but are made using only healthy nutritious ingredients and techniques.

Healthy Vegan Brunch Pancakes

Ingredients

1 cup unsweetened almond milk
1 tablespoon coconut flour
2 teaspoons flax seeds
1/4 teaspoon salt
1 teaspoon olive oil

Directions

Measure out all the ingredients and add them to a blender. Blend together for about 60 seconds. Heat the teaspoon of olive oil on a non-stick pancake pan and add 1/3 of the mixture. After one minute, flip pancake over to other side. After one minute flip over again; it should be a golden-brown color. Do the same with the rest of the batter and you are done! Healthy, vegan, gluten-free, and filling pancakes. Enjoy them with fresh berries and a banana!

Grilled Wild Salmon and vegetables

Ingredients

4 small red onions, cut into 1-inch slices (about 1 pound)
4 Vidalia spring onions, quartered (about 8 ounces)
4 cipollini onions (about 4 ounces)
2 cups sliced fennel (about 7 ounces)
1 tablespoon extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon chopped fennel fronds
1 tablespoon chopped fresh parsley
4 (6-ounce) salmon fillets
2 cups baby spinach
1/4 cup Preserved Lemon Vinaigrette

Directions

Prepare grill.
Place onions and sliced fennel in a large pan of boiling water; cook 3 minutes until tender. Drain and plunge into ice water; drain.
Toss vegetables with oil. Place vegetables on grill rack coated with cooking spray; grill 4 minutes on each side or until tender and lightly browned. Sprinkle with 1/4 teaspoon salt, 1/4 teaspoon pepper, fennel fronds, and parsley.
Sprinkle salmon with the remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Place salmon on grill rack coated with cooking spray, and grill 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 salmon fillet onto each of 4 plates. Toss pea tendrils with Preserved Lemon Vinaigrette. Place about 1/2 cup pea tendril mixture over salmon. Add 1 1/2 cups grilled vegetables to each serving, and serve immediately.

Parsnip Spinach Cakes

Ingredients

5 parsnips, thickly sliced & roasted
1 handful spinach leaves
1/3 cup blanched almond flour
2-3 cloves garlic, chopped
2 pastured eggs
1/2 teaspoon Celtic sea salt
pepper to taste
1 pinch cayenne pepper

Directions

(If your parsnips are raw, bake in 400º oven for 20 minutes, allow to cool slightly, then proceed with recipe.)
Place all ingredients in a food processor and process until it’s doughy. You might need to turn it off and push the spinach leaves down towards the blades, then turn it back on to get it all to incorporate. Use your hands to form balls and flatten into cakes, about 1/3 inch thick. Bake in oven on 350º until browned and crispy. Serve warm and enjoy those delicious cakes!

Coconut Macaroons (Paleo-friendly, gluten-free)
(8 Servings)

Ingredients

2 large egg whites
¼ cup honey
¼ teaspoon celtic sea salt
2 ½ cups coconut flakes

Directions

In a medium bowl, whisk together egg whites and honey with a fork
Briefly whisk in salt, then stir in coconut flakes
Place bowl in fridge to chill for ½ hour
Fill a 2 tablespoon scoop with batter, so it’s heaping full
Using your hand, firmly pack batter into scoop so it is level
Release batter onto a parchment paper lined baking sheet
Bake at 350° for 10-12 minutes, until macaroons are golden brown
Cool for 1 hour and serve

Brunch can get pretty heavy though, and the cocktails are no exception. On their own, most spirits average around 120 calories in a typical pour. Start adding fruit and veggie juice to the mix and that number quickly goes up — a Bloody Mary can easily add 350 calories and a ton of sodium to your meal. But since many people refuse to give them up, I will help you make healthier versions at home. In a way, it’s almost like having a salad in a cup, specially if you make it virgin!

Healthy Bloody Mary

A Bloody Mary doesn’t have to equal a glass full of empty calories. To healthify your drink, opt for making your own tomato juice or buy a low-sodium variety without added sugar or sodium, instead of buying the standard bloody mary mix or tomato juice. The spices in a typical Bloody Mary make all the added salt unnecessary. When making it, think beyond celery, olives and lemons, and pile on the veggies. Use green beans, asparagus, carrots, and radish for great results. To save even more calories, use low-cal shochu (tastes like vodka but has fewer calories) instead of vodka, or simply skip the alcohol and make it a virgin. By skipping the liquor you can really feel great by getting all the benefits from the veggies, especially the lycopene from all that tomato, when the rest of the group will feel sluggish after a couple of hours! Win!

Ingredients

(Optional: 2 oz. of Organic Shochu)
Fresh juice made from blended baby carrots, tomatoes, strawberries, asparagus, radish (you name it!)
Dash of Tabasco sauce
Dash of organic ground black pepper
Dash of organic sea salt

Directions

Pour a scoop full of ice into a metal shaker
(Add 1 oz of the shochu)
Add in the dash of black pepper and organic sea salt
Fill the shaker with the blended vegetable and fruit juice
Shake for a few seconds, or enough until the mixture is well blended
Pour into a high ball or pint glass.
Garnish with a celery stick.

[Photos: 2, 3,]

Slim Down for Summer: Your 10 Week Plan

By: Natasha Uspensky, CHHC Thursday, March 28, 2013 Diet and Foods, Exercise, Healthy Beauty, Healthy Eating, Holistic Health, Lifestyle, Nutrition, Organic Beauty, Wellness bikini season, diet, dinner lunch, eat, health Permalink 2

By: Natasha Uspensky, CHHC

Spring is officially creeping in, with it’s gusts of 50 degree breezes and stir-crazy excitement in the air. That means bikini season in just a few months away! So before you jump on yet another, crazy crash diet, or start doing juice cleanses every other week, let me help! Below you’ll find a 10 week plan to slim down for summer, revamp your diet, and revitalize your workout routine. If you make the commitment to yourself, your body, and your sweet, sexy summer self, this plan will take you there. Stay in touch in the comments or on our Facebook page to support each other throughout these 10 weeks, ask and answer questions, and keep yourself accountable!

The Organic Beauty 10 Week Slim Down for Summer Plan

Weeks 1 and 2:

These first two weeks are about starting and sticking to a few super healthy habits, before we move on to eliminating a some nasty ones. First and foremost, spend these two weeks going gaga for greens. I mean it! Commit to having a full serving (at least 1 cup) of greens at two meals a day. For an added bonus, rock greens at all three meals! And when I say greens, I don’t mean pale, flimsy lettuce. I mean rich, darkly colored, super nutrient kale, spinach, chard, broccoli rabe, dandelion greens, and collards. Eat ’em raw, eat ’em cooked (just a quick sauté with olive oil or coconut oil, garlic, and a pinch of sea salt and fresh pepper does the trick), throw ’em in your smoothies, your eggs, and your grains. Greens are a super potent, detoxifying slim down food that is essentially “free” in terms of calories. So eating those 2-3 cups of delicious greens every single day for the next 10 weeks means less room for other bloating, crappy foods.

Next, work on making lunch the biggest meal of your day. Having a lighter dinner is one of the fastest ways to promote weight loss and detoxification, while helping you feel more energized and balanced throughout the day! So make lunch dinner-sized, and dinner lunch-sized (think soup and/or salad), and watch the pounds start falling off.

Lastly, commit to working out, in any way that you enjoy, for 30 minutes to an hour, at least 3 days a week for these two weeks. This could be yoga, pilates, running, Zumba, swimming.. whatever you love! Don’t worry so much about the what for these two weeks, just focus on making those three days a week a non-negotiable part of your routine. Set the days, put them in your calendar, and stick to them. It works best to have a set three days a week that you work out, so you’re not figuring out where to fit it in every day. Our bodies and minds thrive on routine, and this is the only way to build sustainable, healthy habits!

Weeks 1 and 2 at a Glance:

Greens at least twice a day
Big lunch/light dinner
Exercise 30 min-1 hour 3 days a week

Weeks 3 and 4:

Now that you’re eating tons of greens every day and working out a solid three days a week, we can start to eliminate some habits that are getting in the way of your smokin’ summer bod. It’s time to cut out processed sugar. Completely. As in, sayonara to Snickers, Skittles, and soda. Does this mean you don’t get to eat anything sweet until summer? Of course not! Stock up on delicious fruit (especially potently antioxidant berries that are coming back into season), and sweet seasonal veggies like tomatoes, beets, bell peppers, corn, fennel, and sweet peas. The more you incorporate these naturally sweet foods into your diet, the less you’ll be craving crappy sweets that relegate you to tankinis all summer long. Treat yourself to a couple squares of dark chocolate (like, actually 70% dark chocolate) when you want a little something extra, and sip naturally sweetened tea throughout the day to help curb cravings. Hibiscus, ginger, and dandelion root teas are all deeply detoxifying for spring, and with a touch of stevia to sweeten, they are a lovely drink to sip on all day long to promote slimming and steer clear of sugar!

Next, let’s amp up your workouts. Wherever you’re at, take it up a notch. If you’ve been doing yoga three days a week, add a fourth day of cardio or strength training. If you’ve been running or using the elliptical machine three days a week, add a day of weights or a boot camp class. If you’ve been a slow starter and have just been walking those three days a week, commit to taking a class of your choice for two of those days. Wherever you’re at, amp it up!

Weeks 3 and 4 at a Glance:

Cut out all processed sugar
Eat fruit (especially berries) and sweet veggies.
Use natural sweeteners in tea and coffee.
Amp up workouts to 4 days a week.

Weeks 5 and 6:

So now you’re been eating big piles of greens at least twice a day, you’ve cut out processed sugar, and you’ve taken your workouts up a notch. Let’s keep it going! These two weeks are all about healthy grains. First things first, we have to cut out the bikini bod’s mortal enemy, refined and processed grains. This means cutting out the white bread, pasta, the processed cereals (basically any cereal other than granola), and if you haven’t already done so the last two week, all pastries! Now I’m not saying you can’t have a slice of pizza for the next six weeks, but keep it to just once or twice a month. Before you get all panicked at the thought of giving up bread, take a breath and chill. You don’t need to give up grains! These next two weeks, we are going to amp up your whole grains, which are awesome for weight loss, digestion, balancing blood sugar, and minimizing cravings. So make sure to have a serving (about 1/2-1 cup) of whole grains at lunch and/or breakfast every day. Brown rice, quinoa, buckwheat, oats and millet are all your best friends! Have some oatmeal or quinoa porridge for breakfast, or a slice of sprouted whole grain Ezekiel toast with nut butter with your smoothie or eggs. For lunch, have some brown rice or quinoa with your stir-fry or in your burrito bowl, have some sushi, or just rock some grains alongside a delicious piece of salmon and a bunch of greens for a perfect, balanced meal!

How are the workouts going?? Hopefully by now you are working out a solid four days a week, even if it’s just for 30-45 minutes! If you’re not, hang that bikini up somewhere you’ll see it every day, and repeat to yourself that YOU NEED TO WORK OUT TO LOOK GOOD IN A BIKINI!!!! There is no way around this. Even if you are a lucky, naturally slim person, working out 3-4 days a week, every week is going to tighten everything up in all the right places and take your body from meh to WHOA. So quit messing around and make it happen! If it isn’t already a part of your weekly routine, I recommend adding a pilates workout to your regimen. Pilates is amazing for toning abs, legs, and arms, and creating the long, lean lines that we all want for summer.

Lastly, WATER!! Make these two weeks ALL about water. Drink half your ideal body weight in ounces, every single day. If you need to spruce up your water, add a squeeze of fresh lemon or some lemon slices, or get creative and add fun flavor boosters like sliced ginger, berries, and mint! Drinking tons of water is crucial to slimming down, detoxifying, and getting that hot summer bod. So make it happen!

Weeks 5 and 6 at a Glance:

Cut out processed and refined carbs
Increase whole grains at breakfast and lunch
Work out 4 days a week
Add Pilates
Drink half your ideal body weight in ounces of water every day.

Weeks 7 and 8:

Alright guys, we’re almost there! You are now working out 4 days a week, doing pilates, eating lots of greens and whole grains, and you’ve cut out all processed sugar and carbs. Amazing!!! By now your body is looking leaner, slimmer, and you probably have a whole lot more energy too! Take a minute to write down all the awesome benefits you’ve noticed over the last 6 weeks. This will help you stay motivated for this final month!

For these next two weeks, we’re going to clean up your proteins to make them leaner, healthier, and more conducive to a hot, slim, summer bod. If you’re a meat-eater, over the next two weeks, work on keeping your animal proteins to lean, organic, free-range chicken, eggs, and low-mercury fish. Also, start the practice of have two meatless days per week. Regardless of whether or not you eat meat, focus on healthy plant proteins for these two weeks. Beans in all their many varieties, nuts, and whole grains are all wonderful sources of protein. Even greens have protein! So don’t feel like you need to center your meals around a Protein, with a capital P. Eating mostly plant proteins, fish, and eggs will give your body all the protein it needs, and will promote a healthy, lean physique year-round, not just in summer!

If you aren’t doing so already, make sure one of your weekly workouts uses light weights to boost metabolism and tone muscles. For most women, I don’t recommend using dumbbells over 5 lbs., unless you’re going for a super muscled look. To keep muscles long, lean, and slim, use 3 lb. weights in your workouts at least once a week. If you’re a dude, you’re free to lift more, but focus on lower weight and higher reps to get a sexy, sculpted look.

Weeks 7 and 8 at a Glance:

Write down all the amazing changes you’ve noticed so far.
Keep animal proteins to organic, free-range chicken, eggs, and low-mercury fish.
Increase and focus on plant proteins
Have at least two meatless days a week.
Add light weights to your workouts at least once a week.

Weeks 9 and 10:

Here it is, guys, the final stretch! Your body is just a month away from being totally prepped for summer, and for some of you, you may already be there!

Keep up all the amazing changes you’ve incorporated over the last 8 weeks. You’re doing such great things for your body! These next two weeks, we’re going to make just a couple final adjustments that will get you where you want to be in no time at all. First, we have to cut out bloating foods. Retaining water and a gassy belly are major buzzkills when it comes to feeling sexy in slim on the beach, so we’re going to cut those puppies out to give your amazing abs a chance to shine! Salt, dairy, and gluten are the three biggest bloaters around, so let’s be mindful of reducing or eliminating these foods for two weeks to really get some crazy results. If you’re cooking your own food, you’re in control of how much salt is in everything, which is great. Keep it to a pinch of sea salt when cooking, and you’re good to go. If you’re eating out a lot, you don’t have as much control, so use these next two weeks as motivation for getting your cook on!

If you do ok with a little Greek yogurt, I won’t take it away from you, but cheese and milk are a slim-down (and general health) no-no. Switch to a nut milk in your coffee and granola, and ditch the cheese altogether. It’s salty, it’s fatty, it’s bloaty, it’s bad!

If you didn’t already do so in week 5 and 6, experiment with cutting out gluten for a couple weeks to see how it effects your digestion, especially if you experience bloat, gassiness, or feel like your belly just isn’t where you want it to be. Check out this great resource on gluten-free grains!

Your workouts are settling into a nice routine by now, with a good balance of light weights, slimming pilates, and whatever else floats your boat. These next two weeks, let’s make sure your boat is floated by some cardio. If cardio isn’t a part of your 4 days of exercise by now, make it one! Better yet, do it outside! Biking, running, swimming, or a great boot camp or crossfit-style class are all awesome cardio workouts which will make sure you’re burning off fat and keeping things lean. If you really want to amp up these last two weeks, add a fifth day of exercise to shred, slim and ensure that awesome bikini bod. Even if it’s just a yoga class, working out 5 days a week is an unbelievable gift to your body, your mind, and your health.

Weeks 9 and 10 at a Glance:

Reduce salt (cook more at home).
Eliminate milk and cheese.
Experiment with cutting out gluten.
Add cardio (outside if possible)
Add a fifth day of exercise (optional)

YOU DID IT!!!!

Share your experience as you go and definitely at the end of your 10 weeks here or on Facebook, and feel super proud of the amazing things you’ve done for your body. Make a note of what worked and felt great, and keep those habits up, past summer, year-round.

As always, if you feel like you need some more support getting to where you want to be, please check out my whole body transformation programs and get in touch!

15 Ways To Find Happiness, Health and Abundance

By: Natasha Uspensky, CHHC Wednesday, March 27, 2013 Exercise, Healthy Baby, Healthy Home, Holistic Health, Lifestyle, Nutrition, Organic Beauty, Wellness abundance, boost self confidence, forgiveness, gratitude, happiness Permalink 0

By: Stephanie Heino

Are you facing difficulty with knowing what to do in order to embrace and love yourself? It’s a hard one, we know. Many people feel like they don’t know where to start when feeling the need to love themselves first, prior to developing any meaningful relationships with others. We all spend so much time looking for the best romantic partner, so we should all be experts, right? What we soon realize is that our external search was meant to fill the void or emptiness we have inside, that often is created during childhood when there is a lack of love, or traumatic experiences. Finding a good relationship with ourselves can seem like an even harder task! But if not done properly, we will all finding ourselves failing miserably in relationships because of insufficient or little self-love. Do you recognize yourself in this? Self-esteem and self-love are issues that are often related, so if you suffer from low self-esteem, it is possible that the root cause is a case of insufficient self-love.

Sometimes, loving yourself feels unnatural because your mind has been trained to have sabotaging thoughts about yourself for the longest time. However, nothing is going to change if you do not make a conscious decision. When you don’t love yourself, you are basically telling the universe (and those around you) that you are unworthy or undeserving of love and positive outcomes in life. Learning to love yourself starts with making a very basic conscious decision: an intention to be happy and lead a fulfilled life. You can do it! When you make a decision to love yourself, you are really saying that you want to live your life to its fullest. You can accept that you are responsible for the all the outcomes in your life and can work towards letting yourself shine, living a fulfilling and loving life.

“Love yourself first and everything falls into line.”-Lucille Ball

So if you’ve decided on loving yourself but are confused on how to love yourself here are 15 ways which can be helpful:

1. Fall in love with yourself. Think about what makes you You, be happy and proud of it, and nurture yourself in every way. Love yourself for all the good things that you see, accept your flaws and the fact that you are imperfect and unique. This does not mean that you do not learn to change from your shortcomings, but instead, you are being gentle and kind to yourself despite all your “flaws”. Look in the mirror and fall in love with the reflection that is You.

“To love oneself is the beginning of a life-long romance.” -Oscar Wilde

2. Eliminate Self Criticism. Do you often beat yourself up over the tiniest thing? Is there a little voice inside your head that often tells you that you are no good because you are stupid or make mistakes? If you find that you often judge yourself, make an effort to stop the self criticism by going inside! Going to see a therapist or counselor might be very effective too!

3. Be Kind And Positive. When you start to think kindly and positively about yourself, the love you have for yourself just grows and keeps reflecting on the outside world. Make it a habit to praise yourself everyday, while in the front of the mirror. You will naturally undertake more empowering actions that support your development.

4. Acknowledge Your Effort. It is not always about winning or coming in first in everything that you do. Many times, it is the effort that counts! Acknowledge that you have done your best, even if you have failed to produce tangible results.

5. Let Go Of Worry. Loving yourself requires you to let go of your worry. It is horrible to live a life filled with constant worrying. I can attest to that! Worry does not help in any way. It cannot, on its own, make things happen. Only wise actions can! So instead of worrying, spend time thinking about what you can do to help in the situation. If the situation is beyond your control, then make a clear mental request or set an intention about what you want. Next, surrender your outcome.

“There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.” — Epictetus

6. Trust Yourself. Have confidence in your abilities. Know that you have the ability to make important changes for yourself, as long as you put your heart to it. You can also support yourself by clearly visualizing desired outcomes.

7. Forgive Yourself. If you have made mistakes in the past that caused you to feel less worthy, then you need to forgive yourself. All of us make mistakes; so there really is no need to beat yourself up over them. Also, if you have been carrying around some emotional baggage because of a childhood trauma or a specific occurrence in your life, learn to forgive yourself.

“To forgive is to set a prisoner free and discover that the prisoner was you.” — Lewis B. Smedes

8. Be Truthful To Yourself. Loving yourself requires you to be truthful about your own feelings. If you are happy, acknowledge the joy. If you are sad, acknowledge the sorrow. When you are truthful about your feelings, you do not try to lie to yourself or seek to bury your negative emotions. Instead, acknowledging what you feel provides a good guide to what your thoughts are. And as we all know, thoughts can be changed, so healing and growth can take place.

9. Make Positive Affirmations Everyday. Retrain your mind to think differently with positive affirmations. One good affirmation that I repeat every morning is “I love and accept myself completely and unconditionally.” Keep reading your affirmations out loud several times a day. It will help you, I promise!

10. Express Gratitude. Express gratitude for the person that you are. For instance, cultivate an appreciation for your strengths and gifts. Also, feel a sense of gratitude that you are alive and well, and fully capable of making a difference in your life.

11. Boost Your Self Confidence. Make a deliberate attempt to look for opportunities that can help improve your confidence. For instance, if you are particularly good at doing something, set aside more time to indulge and improve your skills on it. Knowing that you have particular gifts can boost your self-esteem.

12. Relax. Give yourself space to take breaks every now and then. If you spend all your time working, without paying attention to your health, you’re showing yourself that you do not love You enough to take care of your own body. Fill your time with silence, soothing music and visions of beauty to soothe your soul and you will become more peaceful, connected, kind, loving and compassionate as a result of this.

13. Enjoy Life. Life is meant to be an enjoyable, so have fun people! Don’t take life or yourself too seriously. If you can think of life in that way you will automatically relax and quit worrying over things that do not matter.

14. Take Care Of Your Body. It is important that you strengthen yourself with proper nutrition and regular exercise. Your body is a temple and you should treat it with respect, love and care. It has been found that lack of self-love is often the root causes of conditions like eating disorders, obesity or even some terminal diseases.

15. Learn To See Beauty Around You. When you learn to see beauty in everything, you will also see beauty in yourself. So take some time to stop and smell the flowers. Try to notice things you haven’t noticed before, and feel it. How about the amazing yellow color on that flower in your garden, or the whisper of the gentle wind, or the endless hues of an evening sky. Watch the sunset tonight and pay attention to the beauty of it!

Choose to be happy, and make it happen!

3 Healthy Natural Sweeteners (and 3 Toxic Sugar Substitutes to Avoid)

By: Natasha Uspensky, CHHC Thursday, March 21, 2013 Diet and Foods, Healthy Cooking, Healthy Eating, Healthy Home, Holistic Health, Lifestyle, Nutrition, Organic Beauty, Recipes, Wellness agave nectar, best natural sweetener, blue agave, healthy sweeteners, honey Permalink 0

By: Stephanie Heino and Natasha Uspensky, CHHC

When it comes to satisfying the occasional sweet tooth, I am very anti artificial sweeteners (Aspartame!). The trouble with these no-calorie additives is that they are essentially invisible to your brain’s satiety center, so they really don’t fix the sweet craving you have, and usually makes you crave real sugar even more and you end up in the cookie jar, anyway. Plus, they have been linked to cancer and other serious health concerns. Today “natural” sweeteners are covering the shelves as a great substitute, but it can be confusing, to say the least, to actually know which one is the best for you. You are probably familiar with the many varieties of natural sweeteners that line the supermarket shelves: agave, turbinado, stevia, maple syrup, brown sugar, organic brown sugar, coconut sugar, blue agave, honey. Quite overwhelming, right? It seems that within the past few years, more types of sweeteners are available and are increasingly popular. Along with this growing popularity comes confusion. Will sweetening my plain yogurt with blue agave syrup make it healthier for me? Is it better than using honey? What about Stevia? I hope to clear the air on this issue a little by describing the three different types of sweeteners that I recommend when it comes to sweetening things up!

Healthier Sweeteners

Agave. Agave is a type of sweetener that comes from the same plant used to make tequila (whoa!). The agave plant has many different species found in Mexico, South America and the southern United States. Agave syrup is made from the core of the plant and is typically added to drinks and energy bars. You can also buy agave syrup to add to foods and drinks at home. It is similar to the texture of maple syrup and comes in a light or dark color, both differing in flavor. Nutritionally, agave nectar contains 60 calories per tablespoon or 20 calories per teaspoon. So don’t load up on it if you plan on squeezing into your favorite skinny jeans. It is one sweetener that is considered to be a low glycemic index food (doesn’t raise your blood sugar as fast or as much as sugar!), but according to the American Diabetes Association, agave should be consumed in moderation even though it is lower on the glycemic index than other sweeteners. I like to use it in baking, but stick to another of the sweeteners below for things consumed daily, like your tea or coffee.
Stevia. Stevia is a type of plant or shrub found in South America. Once considered a dietary supplement by the Food and Drug Administration, stevia was approved for use in food products in 2008. However, the FDA only approves specific highly refined stevia products, such as those manufactured by McNeil Nutritionals and Cargill. Stevia is many times sweeter than regular sugar, so is used in very small amounts. It comes in individual packets as well as liquid form. You might also see it in some processed food products. Stevia is “virtually” calorie-free. In other words, the product does contain calories, but it is negligible when the amount consumed is taken into account. My favorite brand is NuNaturals, preferably the alcohol-free liquid stevia. It is very sweet, but does not have the aftertaste of artificial sweeteners such as most of the other stevia brands I tried. Stevia is perfect for daily use in beverages!
Honey. Honey is much like maple syrup in that there are many types of varieties. Honey can take on different flavor profiles depending on the honey bee’s plant source. You may have noticed clover honey, blueberry honey or orange blossom honey, as well as many others. Nutritionally, the types and flavors of honey are the same. One tablespoon of honey contains 64 calories or appoximately 21 calories per teaspoon. I recommend using a raw honey, which will give you the ultimate nutrients. Honey contains vitamins and minerals, including zinc, magnesium, vitamin B-6, folate, niacin, riboflavin and panthothenic acid, which makes it very nutritious. Remember though, honey should not be given to infants because it can lead to a dangerous type of food poisoning known as botulism!

The point to remember when evaluating various types of sweeteners is that they all contain calories and should be consumed only in moderation. Just because a food is made with agave nectar, does not mean it is necessarily better for you than a food made with another type of sweetener. I recommend you to continue to inspect food labels and take all calories into consideration when searching for your best sugar substitute. When deciding on what you will use, look at the nutrients, glycemic index (the lower the better!) and calories.

And just in case you’ve been hiding under a rock the past couple of years, we want to make sure you know which sugar substitutes to avoid like the plague!

Toxic Sugar Substitutes

Bad Guy #1: Splenda. Now I know this has been the fake sugar du jour for awhile, but newsflash guys… it’s no good! Splenda is sucralose, which has been proven in animal studies to be SUPER unhealthy when used regularly (even one little packet a day!). It has been linked to reproductive issues, increased risk of anxiety and depression, and gastrointestinal problems. Avoid! (Dr. Mercola)

Bad Guys #2: NutraSweet and Equal. These two are both made from aspartame, which is a highly toxic and carcinogenic, AND can cause all kinds of reproductive problems and birth defects. Most people avoid these blue packets these days in favor of Bad Guy #1 above (which I hope we all now know is not better!), but will use one in pinch when stuck with no other alternatives. Unless you are diabetic, it is safer to use sugar (again, once in a blue moon, in a pinch) than resorting to these guys. Avoid! (Natural News)

Bad Guy #3: Sweet n’ Low. This perpetrator is made of saccharin, the third in our trifecta of horrible artificial sweeteners to avoid. Even though the FDA has deemed saccharin safe (but come on, the FDA is pretty much on par with Pinocchio in terms of credibility), which has stalled a lot of the definitive research that has been going on, there have been enough animal studies linking it to various cancers that it is SO not worth the risk! So add these pink packets to your list of banned substances… Avoid! (Lifescript)

Yes To Blueberries Age Refresh Giveaway!

By: Natasha Uspensky, CHHC Wednesday, March 20, 2013 Organic Beauty anti-aging, Facebook, Healthy Beauty, natural beauty products, organic beauty products Permalink 0

Alright, Beauties, here is our second big giveaway of the month!

We are giving away $70 worth of super antioxidant, anti-aging products for face, body, and lips from Yes to Blueberries!

Click here to read my review of the Yes To.. product line, one of our absolute favorite drugstore natural beauty finds.

To enter:

Step 1. Subscribe to our newsletter–loaded with updates from the blog and all kinds of original content to help you live happier, healthier, and more naturally!

Step 2. Make sure you’re following us on Facebook and Twitter! If you already follow us on both, you can follow us on Pinterest! (You must take one new action to enter the giveaway!)

Step 3. Leave a comment on this post sharing the steps you took, and let us know your number one biggest skin concern. If we haven’t addressed it in a post yet, we just might soon!

That’s it!

We’ll announce the winner on Wednesday, March 27th, so make sure to enter before 6pm EST that day!

——————
AND THE WINNER IS…

Jackeline Davila!!

Congrats, Jackeline, and thank you to everyone for entering! Our next awesome giveaway will be on two weeks, so stay tuned and stay connected! And we’ll be working on some new posts to address your skincare concerns, so check back with us soon!

Lots of love and beauty!
The OB

Yes To… Everything!

By: Natasha Uspensky, CHHC Wednesday, March 20, 2013 Healthy Beauty, Healthy Home, Organic Beauty, Product Reviews Aloe vera, Beta-Carotene, Blueberry, Cleanser, drugstore brands Permalink 0

By: Natasha Uspensky, CHHC

One of our all-time favorite drugstore natural beauty brands has done it again! (And again, and again, and again!). The nourishing, beta-carotene rich Yes to Carrots collection of skin and haircare products has always been there for us in a pinch, when we’re stuck in an unfamiliar town and need to grab some face wash at the local CVS. All the products are paraben, SLS, and pthalate-free, and feature some potent, organic ingredients. They are such a major standout among all the chemical and carcinogenic crap products available at most drugstores and box stores, and beauty editors have been noticing, and unloading a bunch of awards on some of the standout products below. So we have been super excited to witness the growth of the brand to feature lines specific to different beauty concerns, all packing the same powerful botanical punch.

While Yes to Carrots is still a great go-to for dry skin, we love the soothing, calming, and gentle Yes To Cucumbers line for sensitive skin. For anyone with skin prone to redness, the Yes to Cucumbers Facial Towelettes are the perfect solution for refreshing and cleansing the skin while on the go… I always have a pack in my travel bags! The whole line features soothing and calming organic ingredients like cucumber, aloe vera, green tea extract, and spirulina.

For acne-prone skin, the Yes to Tomatoes line really delivers. I’m a huge fan of the Repairing Acne Lotion for controlling and treating mild breakouts. It’s loaded with acne-busting, natural salicylic acid and witch hazel, healing organic aloe, anti-inflammatory organic tomato extract, and antioxidant and anti-microbial pomegranate extract. For major, day-ruining zits, I love the Roller Ball Spot Stick. The roller ball minimizes transfer of bacteria from your hands to an already problematic pimple, and the super potent ingredients also include soothing and anti-inflammatory ginger and bisabolol and healing tea tree oil, in addition to an even higher concentration of acne clearing salicylic acid. The stuff really works!

The two new additions to the line are no less stellar than their veteran cousins. Yes to Grapefruit is a potent line for dull and uneven skin. The Daily Facial Scrub is perfect for bringing out skin’s natural luminosity. Loaded with brightening and smoothing organic grapefruit peel extract and lemon balm, as well as healing and nourishing organic sunflower seed oil, it removes impurities, improves tone and clarity of skin, and lightens scars and dark spots. For uneven skin on the rest of your body, try the Dark Spot Correcting Body Lotion, with masterwort and capsicum fruit extract to soothe and protect skin.

The other new kid on the beauty block is the Yes to Blueberries collection, perfect for preventing aging and the formation of fine lines. Blueberries are bursting with skin protecting antioxidants which reverse the signs of aging, so it makes perfect sense that they would be the headliner for this potent line. Other ingredients like organic cotton thistle, wild acacia and paracress flower are clinically proven to hydrate aging skin, reduce fine lines, and boost natural collagen production. The whole line is great, but we’re particularly into the Deep Wrinkle Filler and Brightening Eye Roller, which both noticeably perk up skin. Check back in to enter to win our giveaway of a collection of six Yes to Blueberries products for face and body!

We are so thrilled that there are non-toxic, natural beauty products like these in the mass market. It is now easier and more affordable than ever to find safe products that are just as effective as their chemical and carcinogenic counterparts. Alright ladies, no more excuses! Clean out that medicine cabinet and say yes to restocking with products tailor-made for your skin concerns, that are actually good for your skin!

How To Meditate: Chakra Meditation Guide – Root To Crown

By: Natasha Uspensky, CHHC Tuesday, March 19, 2013 Exercise, Healthy Beauty, Healthy Home, Holistic Health, Organic Beauty, Wellness 7 Chakras, balance, Chakra Healing, Chakra meditation, Chakra meditation guide Permalink 0

By: Stephanie Heino

As you might have heard, scientists tell us that everything is made up of energy. And this is something ancient cultures have known for thousands of years. The well-developed and proven healing systems of traditional Chinese medicine are based around even flow of energy. Energy flows through different pathways, called Meridians, around the body. This energy that I am talking about has intense focal points called Chakras. There are 7 main chakras in our bodies.

A healthy system works with an even flow of energy. But if the flow of energy gets blocked it works just like a garden hose getting plugged leading the entire system to be dysfunctional. The same thing happens in our body, if just one of the chakra centers is out of balance it can affect everything. And yes, it does feel like you are out of balance.

If you chose to not go and see an energetic healer for a treatment, alternatively, you can work on yourself. But for those of us without a developed psychic sight, how do we know what chakras need attention? Luckily, there are often proven physical, emotional and mental conditions that suggest where attention is needed. When you get the hang of it, it makes sense and your intuition will guide you further. Chakra meditation is a form of meditation that is concentrative, recharging, and cleansing. Chakra meditation is used as a balancing form of meditation, channelling in good energy and and ridding the body of negative energy. The chakras that are the centers for energy within the body, and using chakra meditation helps to keep that energy balanced and aligned.

Chakra meditation can be performed in a couple of different positions including lying down or sitting in a position that feels comfortable and relaxed (cross-legged on the floor works great). It is important that the head and back are aligned. While practicing chakra meditation, many people choose to listen to soft, soothing music or to listen to complementary music that is soft and relaxing. It is important to remember that this form of meditation is very powerful and you should take the effects into consideration before you begin. Usually, it is an excellent idea to start out with a chakra meditation instructor to properly guide you. Chakra meditation uses thought, contemplation, and reflection on the various chakras to bring about the balance that is needed and also to provide more energy as well. As you are meditating, it takes deliberation to focus on the chakras and to get rid of problems and negative energy that may be held in each. If you are going to practice chakra meditation it is important that you understand the seven chakras and how they effect the body and mind, so let me tell you a little bit about each.

Below you see a figure illustrating the chakras from the base of your spine and all the way up to the top of your head. Notice the colours of each chakra, as you will use them in your work.

The Seven Chakras

The Root Chakra is located at the base of the spine.
It vibrates with the color frequency of Red. This is the location for your stability, balance and security.
The Naval (or Sacral) Chakra is located in the lower abdomen.
It vibrates with the color frequency of Orange. The place for passion and sexuality. It is also the location for psychic abilities and higher consciousness.
The Solar Plexus Chakra is located between the navel and sternum. It vibrates with the color frequency of Yellow. This is where spontaneous actions and energy are located. It is also the place where our willpower can be found.
The Heart Chakra is located in the center of the chest at the same height as the physical heart. It vibrates with the color frequency of Green. This is the center for compassion and unconditional love.
The Throat Chakra is located in the throat region. It vibrates with the color frequency of Blue. This is where our communication abilities and our ability to express our selves verbally are located.
The Brow Chakra (Third Eye) is located in the center of the forehead. It vibrates with the color frequency of Indigo. This is our window to the spiritual world. This eye has the ability to see beyond the physical world.
The Crown Chakra is located on top of the head. It vibrates with the color frequency of Violet, or pure white light. This chakra is the direct channel to higher consciousness and getting in contact with our Higher Self, which can work as a guide, if you learn to listen to it.

Step by step Chakra meditation guide to open your Chakras – Root to Crown.

Start off by sitting comfortably in the Lotus position or in any posture you find most comfortable. Take a few deep belly breaths, feeling all your tensions, anxieties, and stressors leave your body with each exhalation.

Step 1

The Closed Flower. Close your eyes and take a deep breath all the way down to your root chakra. Imagine a bright red colour at your root chakra area. This is the Chakra of stability and security. Visualize a closed flower on that area. As you breathe in, imagine that the air carries a warm energy to the root chakra flower, which slowly opens. Feel how you are allowing your chakra to heal and be free.

Step 2
Sensing. Use your senses and see the red colour clearly in your minds eye. Feel the colour slowly expand from the root chakra flower and stretch out through your legs and all the way down to your toes. Feel it expand from its source up through your body, out your arms and all the way to your fingers. The bright red chakra colour stream also enters your head and fills your whole body with its warmth.

Step 3

Opening The Flower. Feel the love and security as the root chakra flower continues to open, making you feel more and more safe. Say to yourself (mentally) that you will not allow anything to come in the way of the blossoming of this root flower. Any bad experiences or any obstacles are not powerful enough to close this remarkable flower. When you feel that your Chakra has opened, let the bright red colour float upward to your second Chakra, the Sacral Chakra below your naval, and blend with its warm orange colour.

Step 4

The Closed Sacral Flower. See the orange closed sacral chakra flower at your second chakra. Breathe in deeply and feel how the energy is carried to the closed orange sacral flower, and how it stimulates it to open up just a bit. See how the bright colour from the chakra flower slowly leaks out and expands from this Sacral Chakra to all sides.

Step 5

Sensing. Visualize clearly in your mind how the orange colour moves through the bright red root chakra colour and further down to your thighs and legs and finally reaches your feet and toes. Feel how warm and pleasant the sensation is. The warm orange colour also moves upward like the red root colour, passes through your stomach and your chest, and fills it all with a warm secure feeling. It also reaches your arms, hands and finger and your head, filling it all with love and security.

Step 6

Opening The Flower. Allow your sacral chakra to open. You are in a safe and secure environment so allow it to open up and embrace the world as it has become much stronger now. Your source for passion and sexuality and even some psychic abilities is opening and is sharing its warmth and its qualities with the rest of the body and the rest of the world. It does not have to hide anymore, so allow your sacral chakra flower to remain open no matter what the future may bring.

Step 7

Continue. Do the above chakra exercise for each chakra, but remember to change the chakras individual qualities and colour. Try to work with each chakra for at least 5 minutes. Do not rush through the meditation.

Chakra meditation is a great investment in balancing your body, mind and spirit. Comment below and share how you felt afterwards. Good luck!

13 Essential Brain Foods For Improved Memory, Mood And Clarity

By: Natasha Uspensky, CHHC Thursday, March 14, 2013 Diet and Foods, Healthy Cooking, Healthy Eating, Holistic Health, Lifestyle, Nutrition, Organic Beauty, Wellness alzheimer's, antioxidants, best diet for brain health, best foods for brain health, Brain foods Permalink 0

By: Stephanie Heino

Your brain is a complex and hungry organ, and its cells require two times the amount of energy than that of other cells in the body. Therefore it is very important to feed the grey matter with highly effective brain foods that improve memory, mood, concentration, and overall clarity and keep your mind sharp and nourished. As you might know, your brain is mostly composed of fat, and therefore needs fatty acids to process information and for brain cells to communicate. Omega-3 fatty acids – particularly docosahexaenoic acid (DHA) – play a very important role in allowing brain cells to transmit signals properly. Lack of DHA can cause brain signals to become distorted and difficult to read, which will make it harder for you to control your mood, concentrate, and remember things. DHA can also help you feel happier by helping your body to release serotonin (the amazing chemical the body uses to boost mood and relieve depression!).

Eating foods rich in antioxidants is also very important since it helps your system rid itself of free radicals. Antioxidants neutralize free radicals and halt the damaging effects they have on the body. Berries, such as blueberries, blackberries, cranberries, goji berries, and many others are a great source of antioxidants, as are a variety of nuts and seeds.

While only making up two percent of total body weight, the brain consumes 20 percent of the oxygen your body gets. Your brain needs oxygen, and your blood is what delivers it. This means that by having healthy blood flow, the oxygen and nutrients can keep your brain going at full power. Foods like goji berries are great since they naturally promote circulation.

Recent studies suggest that inflammation, high blood pressure, elevated insulin levels, obesity, arterial inelasticity and a condition known as metabolic syndrome are all risk factors that can lead to a decline in brain health, so it is very important to eat the right foods for your brain!

Take a look at these 13 super foods for excellent brain health:

Fish (Salmon, anchovies, mackerel, tuna). Awash with nutrients, coldwater fish like salmon are a good source of omega-3 fatty acids, which play an important role in strengthening synapses in your brain, strengthening brain function and memory. One concern that many have about consuming fish are the levels of mercury that accumulate through the food chain and residing in salmon. To avoid contaminates, experts recommend eating wild salmon. Wild salmon is also an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that reduce inflammation. Sardines, anchovies, and mackerel are also packed with brain-healthy omega-3s, but have lower levels of mercury that may be found in other fish.

Turmeric. This Asian spice is commonly found in mixed curry powder and contains a powerful, non-toxic compound called curcumin which has serious anti-inflammatory effects.

Mushrooms. For thousands of years, the Chinese have revered mushrooms, specifically shiitake, cordyceps, and reishi, for their immune-boosting properties. Mushrooms increase blood flow and supports lower cholesterol levels, and are considered a superfood for many reasons.

Avocado. Many consider avocados to be the food of the gods. This nutrient-packed fruit (yes, it’s technically a fruit) is high in monounsaturated fat, which helps to lower cholesterol and improve blood flow. Since the brain uses 20% of all the oxygen the body consumes, it’s vital to have healthy blood flow to carry oxygen and nutrients to the brain. Avocados are also a good source for omega-3 fatty acids and vitamin E, which functions as an antioxidant and promotes healthy brain activity.

Go Nuts!. Three specific nuts have been linked to a decreased risk of many diseases. Now there’s evidence that they also improve cognition. Most have high concentrations of vitamin E, B vitamins, antioxidants, magnesium, minerals and Omega-3s, which all support the nervous system.

Walnuts. The walnut’s shape resembles a brain, so why shouldn’t it be a brain food? It is! Rich in both omega-3 fatty acids and antioxidants, walnuts offer a variety of benefits for brain health. Since omega-3 fatty acids are typically found in meats, walnuts provide a great non-meat alternative. They can help you concentrate and protect your brain against the effects of aging. Walnuts have also been shown to improve mood by influencing the brain’s serotonin levels. For those who suffer from depression, insomnia, anxiety, or related issues, walnuts may be a helpful food to munch on.
Almonds. Almonds may help to save your memory! In studies on laboratory mice, the rodents rendered temporarily amnesiac were more apt to remember their way around a maze 24 hours later if they first consumed an almond paste. The evidence suggests that almonds slow the decline in cognitive abilities linked to Alzheimer’s disease. The memory effects can be linked to the presence of the essential amino acid phenylalanine and L-carnitine, which are believed to boost neurotransmitters essential to memory.
Brazil nuts. Brazil nuts can spare the obese the vascular damage associated with body fat. An excess of fat tissue stimulates low-grade inflammation and oxidative stress, both of which can lead to cardiovascular disease. With high levels of unsaturated fatty acids and bioactive substances that combat inflammation like selenium, phenolic compounds, folate, magnesium among them, Brazil nuts improved microcirculation, lowered cholesterol levels, and normalized blood lipid profiles without causing weight gain in 17 obese females (wow!).

Green Tea. China’s (and now our!) favorite drink has been shown to provide many benefits for memory, and may positively impact cellular mechanisms in the brain. There is an organic chemical found in green tea, EGCG (epigallocatechin-3 gallate) that is a key health property of green tea and is a known antioxidant. EGCG is found to boost the production of neural progenitor cells, which like stems cells, can adapt or differentiate into various type of cells. EGCG is also said to enhance learning and memory by improving object and spatial memory.

Seeds: Flax, chia, hemp, sesame. These small seeds all provide big benefits for both the body and the brain.

Flaxseeds. Flaxseeds are an even more potent source of omega-3 fatty acids than walnuts, and also a source of B vitamins, which is great food for your brain cells since they need this for improved cognitive function and memory. Flaxseeds are also a source of manganese, which acts as a powerful antioxidant. It’s best to grind flaxseeds before eating them, since the body has difficulty absorbing the seeds’ nutrients when left in their natural state.
Chia seeds. Chia seeds are a super-food that the ancient Mayans heavily relied upon. These seeds are packed with omega-3 fatty acids and contain more antioxidants than blueberries. Add chia seeds to your diet (in your smoothies or sprinkled on top of your salads) for improved concentration, memory, mood, and protection against diseases like Alzheimer’s.
Sesame and hemp seeds. These seeds contain plant sterols that help strengthen the immune system and bring down an overreaction.

Quinoa. Quinoa is an amazingly good grain; I love having quinoa porridge in the morning! It makes up a complete protein, containing all nine of the essential amino acids. It is also an excellent source of iron, which is needed to produce energy for the brain’s neurons, as well as being rich in riboflavin (or vitamin B2), which is another important energy source. Since the brain consumes such a large amount of the body’s energy, it’s important to eat the right foods to supply it. Riboflavin also functions as an antioxidant, helping to protect cells from damage caused by free radicals.

Vegetables: Broccoli, Kale, Spinach, Collard Greens, Brussel Sprouts, Cauliflower, and cabbage. These veggie powerhouses are highly regarded for being a great source of nutrients. Many are rich in vitamin K, which has been shown to prevent arterial calcification in the brain, which may be linked to Alzheimer’s. Vitamin K also plays a role in creating important fats that the brain needs to perform properly. Great sources for vitamin K are broccoli, kale, spinach, collard greens, and brussels sprouts. Broccoli also contains sulforaphane, which helps the body get rid of potentially carcinogenic compounds. In studies, broccoli, red cabbage and sulforaphane have been shown to reduce inflammation and oxidative stress. Nice!

Sweet Potato. A good (and yummy!) complex carbohydrate, as well as a great source of beta-carotene, manganese, vitamin B6, C and a great dietary fiber. Combined, these are powerful antioxidants that support inflammation in the body.

Berries: Blackberries, Blueberries, Goji Berries, StrawBerries, Cranberries – All berries. Adding berries to your diet can help your brain better process information and stay mentally sharp. Loaded up with polyphenols and antioxidants, berries can help reduce inflammation in brain cells, making it easier for them to communicate with each other. Polyphenols found in blackberries also help reduce accumulation of toxins in the brain. Rumor has it that blueberries, strawberries and cranberries can improve metabolic syndrome through lessoning inflammation.

Extra Virgin Olive Oil. Olive oil is a great source of monounsaturated fats, which have been shown to slow brain aging. Virgin olive oil is the Mediterranean secret to longevity. Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.

Water. Last but not least, we can never forget this amazingly important nutrient. Water makes up 85% of brain weight– so by being dehydrated, brain volume decreases, whereas rehydration increases cerebral volume significantly. So make sure to get your 8 glasses a day, people!

by Natasha Uspensky, CHHC

About: Natasha Uspensky, CHHC

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