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4 Surefire Election Day Stress-Busters

By: Tuesday, November 6, 2012 Diet and Foods, Exercise, Healthy Eating, Holistic Health, Lifestyle, Wellness , , , , Permalink 0

Still in line to vote after an hour and a half wait, I can personally attest to the need for some serious stress relief today! Check out this post I contributed to from The Daily Zeel for some ideas!

4 Surefire Election Day Stress-Busters | The Organic Beauty Blog

After months of mudslinging politicians urging us to vote this way or that, Election Day is finally here. Off to the polls? Don’t forget to bring along these four surefire tips for relieving voter-related stress.

Yoga: Salute the Sun

If you need to relax after casting your ballot, try working off some of that nervous energy or tension with a simple yoga flow. Zeel Expert and SMARTer Bodies co-founder Melissa Gutierrez suggests something slightly rigorous, like a couple of sun salutations or, if you’re looking for a single pose, warrior 3. After holding the pose (which can create some muscle tension), Melissa recommends topping off the sequence with a few cat-cow poses to find fluidity in your movement and energy in the spine. “This little routine helps to get me to a more relaxed place,” says Melissa. “It forces me to focus and slow my breathing.”

Acupuncture: Point by Point

Endorsed by the National Institutes of Health and the World Health Organization, acupuncture may be just what you need to battle voting booth-induced anxiety. “There are specific points that help facilitate both an endorphin and serotonin (natural anti-depressants) release in the body,” explains licensed acupuncturist and Zeel Expert Bruce Mandelbaum. “The patient also is evaluated, and points are added to promote balance in the body as well. The treatments are pain-free and very relaxing. Change can often be felt within a half hour.”

Massage: What You Knead

Similar to acupuncture (only without the needles, of course!), massage therapy has the ability to balance hormone levels when your stress goes through the roof. “Massage has been known to reduce cortisol in the body and increase serotonin and dopamine levels,” confirms Zeel Expert Cory Moran, a nationally certified massage therapist. “Massage not only helps the body let go of physical issues but emotional and mental issues as well!”

Nutrition: In the Kitchen

“There are lots of foods that have a wonderful stress and anxiety-busting effect on the body and mind,” says Zeel Expert Natasha Uspensky. “In general, opting for grounding foods like whole grains, beans and root vegetables is great for staying calm, focused and firmly rooted. Foods rich in healthy fats like avocados, almonds or pistachios and omega-3′s like salmon and walnuts are also amazing for reversing the effects of stress. The combination of fat and vitamins B and E in these foods can have an almost immediate effect on a stressed out mind. They are also super stabilizing for blood sugar levels, which can be a major contributor to freak-outs when it gets low.”

In addition, Natasha touts the benefits of foods that are high in magnesium, like spinach and other leafy greens. Magnesium’s relaxing effect on the body and mind can “do wonders,” she explains.

Natasha adds: “A perfect stress-busting meal plan for a crazy day could be a bowl of grounding, fiber-rich oatmeal with some sliced bananas and a handful of nuts for breakfast; quinoa with roasted root veggies and salmon for lunch; and a creamy, calming tomato-avocado soup with rye toast for dinner.” On another note, she also cautions against raw veggies (“which although super energizing and creativity-boosting, can be too light and spacey for a stressful day”), coffee (“which can increase anxiety and trigger higher stress levels”) and sugar (“which can also increase anxiety, and lead to a blood-sugar crash later in the day”).

An Amazing Day of Yoga

By: Monday, September 10, 2012 Exercise , , , , Permalink 0

by Nkechi Njaka, MSc

Wow, what difference morning yoga makes! I had the most amazing day last Saturday–I challenged myself to double up on two morning yoga classes, which is something that I have never done before. And it was particularly special since both classes were offered in non-traditional spaces and were sized at over 100 yogis.

The first class was the Flavorpill event the Art of Yoga. My guess is that 300 or more yogis gathered at the SFMOMA for a free class taught by Elise Lorimer. We were greeted by Naked Juice reps (delicious smoothies and coconut water) and DJ J Boogie was awesome at creating a fun practice environment with music.

The class was a pretty advanced beginner Vinyasa class, which makes sense given the large group and the diverse yoga levels. There wasn’t  a whole lot of room to do crazy balances and inversions however I did feel incredibly strong and present in my practice and was able to nail a couple of balances that I have been working on for a couple weeks.

My new yoga friends from lululemon athletica (right) and I rushed from SFMOMA to SF Union Square for another amazing massive yoga class—this one being for cancer research.  Yoga for Hope is amazing event for yoga beginners and experts created from the City of Hope’s efforts to expand awareness of the importance of the mind-body-spirit connection. As an integrated wellness practitioner, I love the way that this facility incorporates complimentary and integrative therapies such as yoga and meditation in the patient treatment programs; it is so needed in the hospitals! I bet there were at least 400 people there! It was such a gorgeous, sunny day and the class was both reflective and restorative.

Last year, Yoga for Hope raised over $30,000! It was so powerful to offer prayer and acknowledgements to those we know whom cancer, diabetes and HIV have affected. I love offering my practice to others, and it was really meaningful to me to think of those in my life who have or have had a chronic illness.  The cool part about this event is that after the yoga class, there were several workshops and demonstrations offered. My favorite was the Whole Foods workshop where we could sample a delicious quinoa breakfast salad as well as organic granola and fresh organic fruit.

Post yoga glow–I was feeling extremily revitalized and amazing and I had so much of the day left! This ArielSimone headband is one of my recent favorite things to wear to class, as it keeps hair and sweat from my eyes. This top is also ArielSimone and can be worn to and from yoga over any yoga tank or sports bra–I love that it nicely converts to a casual outfit after class. It was perfect post-yoga outfit for the errands that I ran in the city before rushing off to meet up with friends.

Powerful words to reflect on….

Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace and gratitude.

~ Denis Waitley

Newsflash: Shorter Workouts More Effective!

By: Wednesday, August 29, 2012 Exercise , , , , Permalink 0

Newsflash: Shorter Workouts More Effective! | The Organic Beauty BlogNew research that recently appeared in the American Journal of Physiology shows that 3o minute workouts actually have as good, and often even better, effects on weight loss, calorie burning, and energy levels than 60 minute workouts!

I have long been a big fan of the shorter, more targeted workout..  I always feel drained and just generally blah after longer workouts, while regular shorter workouts leave my body feeling energized and fabulous.  So I’m thrilled that there is now research supporting this much more pleasant method of exercise!

The key is to workout in a smart and targeted manner to make the most of the shorter duration.  Opt for a combination of cardio and strength training for maximum results, and alternate between the parts of your body you work.  Shoot for working out 5 days a week, with 1-2 of the days dedicated to pilates or yoga.

Check out some of these great 30 minute workouts!

30 Minute Fitness Blitz from WebMD

3o Minute Workout, No Gym Required from Health.com

30 Minute Outdoor Playground Workout from Women’s Health Magazine

Total Body Transformation 6 Month Workout Program from Women’s Health Magazine

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Natasha Uspensky, chhc

Holistic Health & Nutrition Counselor

5 Great Mini-Workouts You Can Do Everyday!

By: Monday, August 20, 2012 Exercise, Lifestyle , , , , Permalink 0

5 Great Mini-Workouts You Can Do Everyday! 2| The Organic Beauty BlogFollowing up on my recent post “Start Working Out! Now!” I wanted to share some great, mini-workouts that anyone, even Mrs. BusyBusy Pants McOverworkedstein, can fit into every day life.  By no means do these mini-workouts take the place of a real, bona fide exercise regimen, but they are a great place to get started incorporating movement into everyday life, or to keep moving and burning those calories between workout days.  When you have a regular exercise routine, you’ll find that your body starts to physically crave movement, like your muscles are itching to be flexed!  These little mini-workouts are great tricks to scratch that itch, boost energy and maximize calorie burning all day long.

  1. 5 Great Mini-Workouts You Can Do Everyday! | The Organic Beauty BlogThe Subway Ballerina:  While waiting for the train, I often find myself sub-consciously doing pretty little ballerina moves that are super-toning, but still subtle enough to not attract too much attention.  Opt for little leg lifts (lifting leg behind you, reps of 15 per side) and little plié/calf-raises (in first position, squat slightly and then get on your toes, come down, repeat. Reps of 15), that will tone up your butt, calves and thighs, while you’re reading Lucky Mag and waiting for your train!  Can’t find a seat on the train? Do your pliés while you’re standing!
  2. 5 Great Mini-Workouts You Can Do Everyday! 3 | The Organic Beauty BlogThe Stairmaster:  You know you should be taking the stairs, but now, actually do it!  Leaving your building, going up to your office… any time you have a chance to take the stairs (particularly going up), do it!  It’s great cardio, and a wonderful workout for your legs
  3. 5 Great Mini-Workouts You Can Do Everyday! | The Organic Beauty BlogThe Compulsive Walker:  This is the easiest daily mini-workout you can do.  If you live in an urban environment, this is definitely a lot easier.  Get off the train a stop early on your walk to work, and at the end of the day, pick a station slightly further away, so you can have a nice, long walk to end your day!  If you live in a rural or suburban environment, pick a parking spot further away from your destination, so you can sneak a longer walk in.  For lunch, skip the car, and get the gang together to walk to your favorite lunch spot! In the evening, a wonderful activity to do as a couple or family (or even solo!) is taking a nice walk after dinner!  It gets everything moving, improves digestion, and is another great way to sneak in some physical activity!
  4. 5 Great Mini-Workouts You Can Do Everyday! | The Organic Beauty BlogThe Office Iron Pumper:  Depending on what you do for a living, there is tons of time throughout the day when you can multitask in some exercise throughout your workday.  When I had an office job, I, along with a lot of the women I worked with, kept some light weights in their cubicles to do bicep curls (3 sets of 10-15 reps per arm), or overhead triceps extensions (3 sets of 10) while talking on the phone at work.  Don’t want to bring weights to work?  You can use water bottles, soup cans, or any other comfortable 2-4 lb. item!
  5. 5 Great Mini-Workouts You Can Do Everyday! 2 | The Organic Beauty BlogThe Ball Chair Baby:  I am a big fan of the exercise ball office chair.  In addition to being amazing for stability, posture, and core strength, the ball chair comes with a ton of awesome exercises you can do, right at your desk!  Your ball chair should come with a little booklet of workouts, but my favorites are seated leg lifts, seated side crunches, and trunk rotations.  You can do these throughout the day to maximize time spent in front of the computer, and tone up that core!

 

——

Natasha Uspensky, CHHC

Holistic Health & Nutrition Counselor

Start Working Out! Now!

By: Monday, August 20, 2012 Exercise, Lifestyle , , , , Permalink 0

Start Working Out! Now! | The Organic Beauty BlogYeah, yeah… You don’t have time to workout. You’re so, insanely busy that you can’t fit in 20 minutes on a mat in front of your tv with your favorite exercise DVD. Blah, blah, blah. Listen, sister, we both know that’s a load of hooey. Time isn’t the issue. Everyone has an extra 20 minutes, or can make room for it. Sometimes it’s a bit of the ol’ laziness, sometimes it’s simply not knowing what workouts to do (or which won’t make you cringe). Often times it’s a legitimate (albeit pretty suppressed) fear that if you just make the time, you’ll be out of excuses for why you’re out of shape, or a little heavier than you’d like to be. You would actually have to start living the most fulfilled and awesome life you can, which takes some work and commitment. Whatever your reasons, make it a point to cut the crap with yourself. Today. Right now. Not tomorrow, or after this weekend, or when work calms down. Now.

Don’t know where to start? A big mistake we tend to make with our health is getting super ambitious, biting off a little more than we can currently chew, and then petering out when we lose interest or focus. How many times have you vowed to start working out 5 days a week, or to cut out sugar completely, or to eat greens twice a day, everyday? How long did that last?

The trick is to ease yourself into big lifestyle changes, that you can then build on until you get where you want to be.  Start making movement a part of your everyday life.  EVERYDAY.. not just on your workout days.  Do some stretches when you wake up, some leg lifts or pliés on the subway platform, bicep curls while you’re on the phone, and walk, walk, walk.  Up the stairs, down the street, walk more, walk always.  Check out 5 Great Mini-Workouts You Can Do Everyday!

Once your body starts to get the hang of regular, daily, intentional movement, it starts to crave it, which makes motivating yourself to work out that much easier.

  • Give yourself manageable workout goals.  Don’t have a gym membership?  Don’t wait until you get one… (that’s another excuse in and of itself!).  Pick up some workout videos or hell, even get on YouTube and search for any workout you like and GET MOVING!
  • If you’re starting at zero, shoot for 15-20 minutes just three days a week, and build your way up from there.  Schedule those 15-20 minutes into your calendar and make it a non-negotiable event.
  • Commit to your consistent routine for a few weeks, and then add on.  Make it 20 minutes 4 days a week, or up your workouts to 40 minutes.

Don’t start by worrying about the how’s or when’s right now.  Just. Start. Moving.  Losing weight, getting fit, eliminating cellulite, aging gracefully and slowly, and decreasing risk of all kinds of illness will not happen any other way.  You owe it to yourself to start today.

Stay tuned for my upcoming series of posts focusing on all things exercise.  The best workouts, videos, and guides out there, sorted for your workout personality!

———

Natasha Uspensky, CHHC

Holistic Health & Nutrition Counselor

Cancer, Nutrition and Coping after Chemo

By: Thursday, July 19, 2012 Diet and Foods, Exercise , , , , Permalink 0

Guest post by Jillian McKee, Complementary Medicine Advocate.
Bringing a wealth of personal and professional experience to the organization, Jillian McKee has worked as the Complementary Medicine Advocate at the Mesothelioma Cancer Alliance since June of 2009. Jillian spends most her time on outreach efforts and spreading information about the integration of complementary and alternative medicine when used in conjunction with traditional cancer treatment.

Cancer, Nutrition and Coping after Chemo | The Organic Beauty BlogCancer treatments often alter our ability to meet some necessary nutritional needs. Take chemotherapy treatment — a necessary evil that wrecks havoc on the body. Chemotherapy causes a decrease in our red blood cells, which leads to anemia, the path to vitamin deficiencies, which weakens our immune system little by little. One of the ways to combat these problems is by eating well and maintaining a good weight, both during and after chemotherapy treatments.

Eating enough calories can help the body recover quicker and heal during and after chemotherapy treatments. Once weight loss begins, muscle loss, strength and energy will follow. Research studies have proven that Omega-3 supplements can help. Omega3 fatty acids tend tohelp cancer patients maintain muscle mass and stabilize weight. The Journal reported that 16 patients, taking a daily supplement of 2.2 grams of fish oil, for 10 weeks were able to maintain their weight, while 24 patients, did not take the daily fish oil supplement, and continued to lose weight. Those patients with the largest amounts of fish oil in their blood had gained muscle mass. Scientists theorize that fish oil may interfere with cancer, thereby providing a way to beat undernourishment in patients.Cancer, Nutrition and Coping after Chemo | The Organic Beauty Blog

Ways to improve your appetite:

  • Start meals with solid foods first. This will help you avoid filling up on liquids. Solid foods fill the stomach up and liquids leave the stomach quickly. Unless you are on a liquid-only diet, avoid soups unless they are thick and filled with vegetables.
  • Break up meals into six or more sittings per day. One of the side effects of cancer treatments is diminished appetite. Loss of appetite also depends on the type of cancer and the type of treatment. In general, it is often difficult to eat a full meal. Eat light meals, and don’t worry so much if you do not feel like eating. Staying hydrated is more important. Drinking water, broth, non-acidic fruit juices and vegetable juices works best.
  • Start an exercise plan. Of course, get approval from your physician first. Physical activity can boost your appetite and help to maintain muscle mass. Exercise will also promote more bowel movements, which flushes toxins from the system.
  • Take your time and chew slowly. After the meal, do not rush to lie down; remain upright to help avoid nausea and heartburn.

Coping with treatment side effects is no easy task. Exercise and improving the appetite can help patients cope with effects such as the coughing and excess fluid. Certain foods can be especially helpful in battling certain cancers, such as broth and vegetable juices serving as natural cough suppressants for mesothelioma cancer patients.

No one can predict exactly how each patient is going to feel. Cancer is complex and everyone experiences this disease differently. The best advice is to always be proactive and anticipate ways to deal with your nutritional needs.


You can read more from Jillian on her blog: http://www.mesothelioma.com/blog/authors/jillian/


How to Get Moving

By: Tuesday, May 22, 2012 Exercise, Holistic Health, Lifestyle , , , , Permalink 0

How to Get Moving | The Organic Beauty BlogWhen it comes to exercise there are 2 types of people. Those that stick with a routine and see results, and those that give up and never see real change. How do you become the former? With a plan!

Exercise does a lot more than promote weight loss. It can help prevent diabetes, osteoporosis, heart disease, depression as well as other diseases. It’s no wonder so many people want to exercise, but unfortunately lack of motivation and everyday demands of life get in the way. The first step is to make the decision to get fit, but if you don’t follow through you’ll keep ending up back at square one. Before starting a routine, make a commitment to yourself that you will stick with your routine for NO LESS than 3 months. Think of your new exercise routine as a new lover; you can’t judge it based on the first date!

The following are some helpful guidelines to help you succeed.

  • Be Honest. Honesty is always the best policy, but especially when it comes to exercise. Beginning a routine sucks, to be blunt. You’re pushing yourself out of your comfort zone of coming home from work and sitting on the couch with a bag of Doritos. Accept that it’s not going to be easy to get into the habit, but it DOES become second nature once you get past this. Your body wants and needs to work, so it comes down to mind over matter. By accepting the fact that it will not be easy, you’re allowing yourself to deal with the problem before it arises-making your chances of sticking through greater.
  • Be Realistic. If you’re 30 pounds overweight, a realistic goal is not to “look like Heidi Klum by summer.” Even if you give 110% everyday, your body can only handle so much change at once. The more dedicated you are, the quicker you will drop weight and tone up, but you have to be realistic about what your body is capable of. Otherwise, not meeting these goals will make you feel defeated. Examples of ideal goals include to “Drop 8 pounds this month” or to “Go to the gym no less than 4 times a week.”
  • Be Smart. You do not need to run for an hour to lose weight. High intensity interval training is all about giving it all you got for a half hour-45 minutes. The best way to do this is to go all out for 30 – 45 seconds, depending on your exercise level, and then going moderate for 60-90 seconds. When you go all out, on a scale of 1-10, you should be doing a 10, moderate should be about a 6.  Do this at least twice a week, and then spend 2 other days incorporating strength training and moderate cardio. Buying a DVD or going to classes are the best way to stay motivated during exercise. They do the work for you-all you have to do is show up!
  • Show Up. The last tip to keep in mind is just to show up everyday. Sometimes you’re going to have a bad day, when you only give 50%; but at least you showed up. This makes the difference between a winner and a quitter. Tomorrow’s always another day to get it right.
Below is a sample strength training circuit. You can google the moves if you need a visual. This workout is great for your strength training routine because you work different muscles at once which means more calorie burning and toning. Do 8-12 reps of each move with no rest in between. After you complete all moves, rest for 1 minute then repeat two times, so that you’ve done 3 circuits. Use 5-8 pound dumbbells.
Sample Workout Routine For Beginner
 

1. Goblet Squat: 

Stand with your feet hip-width apart and hold a dumbbell vertically in front of your chest, your elbows should be facing the floor. Push your hips back and bend into a squat, allowing your elbows to come on the inside of your knees. Push yourself back up. That’s one rep. Repeat 8x.
Tip: MAKE SURE YOUR WEIGHT IS ON THE BACK OF YOUR HEEL AND YOUR KNEES DON’T COME IN FRONT OF YOUR TOES. Push back as if you’re sitting on a dirty toilet, with your tush pushing back.
 
2. Squat Shoulder Press: 
Stand with feet hip-width apart again and come down into a squat with your arms at your sides. Push yourself up and at the same time press your right arm straight up so that the weight is directly over your shoulders. Go back down into a squat and repeat 8x. Switch to the left arm.

3. Dumbell Deadlift: 
Hold your weight in front of your thighs, feet hip-width apart, knees SLIGHTLY bent. Bend your hips to lower your torso keeping the weights close to the body. Return to standing, keep the weights close, picture that you’re shaving your legs with the dumbbell.
 
4. Reverse lunge and Bicep Curl:
Stand straight up with weights in hands. Step back with your right foot, keeping the weight in the left heel. Make sure again, that the knee does not pass the toe. Let yourself sink down, while pressing your arms up into a bicep curl. Come up and release the bicep curl. Lower yourself back down, curl your arms up. Repeat 8x, then switch sides.
 
5. Low Plank:

Beginners can start this move by coming onto their elbows and toes and holding the move for 10 seconds, releasing for 10 seconds, then coming back up for 10 seconds. Make sure your body is in a parallel position, with your butt DOWN not up in the air. You should feel your body shaking, since you are forcing your abs to work. Hold for 30 seconds (or in the 10 second increments) and repeat 3x.

———
Cindy Moustafa, B.S., AFAA

Let’s Talk About Poop, Baby

By: Wednesday, March 14, 2012 Diet and Foods, Healthy Eating, Holistic Health, Lifestyle, Nutrition , , , , Permalink 0

Let's Talk About Poop, Baby | The Organic Beauty BlogAre you blushing already?  But secretly fascinated?  Good.  Poop is a topic that doesn’t get nearly enough attention in the world of health, which is really a shame, because our poops can tell us a lot about our bodies and our overall health.  So, for a hot second, let’s grow up and talk about POOP (baby).

A healthy body eliminates waste on a regular schedule, several times a day.  Ideally, we should poop within 15 minutes of waking up every morning, with at least two more bowel movements throughout the day.  If you’re not pooping 2-3 times a day, every day, something is wrong!

Why are healthy poops so important?

If you’re thinking “I’ve always pooped like a bunny, and I’m just fine!” think again.  Healthy elimination is vital to our health for a variety of reasons.  Not only is it the best way to eliminate toxins from our body, but it also promotes healthy weight, healthy skin, and emotional balance!  Improper elimination can be responsible for symptoms ranging from depression and moodiness, to breakouts, headaches, bloating, gas and stomach pain.

There are several factors that contribute to healthy elimination, intestinal health and regularity.  The most important of these are:

  • DIET
  • HYDRATION
  • EXERCISE
Let's Talk About Poop, Baby | The Organic Beauty BlogA diet rich in whole grains, fresh vegetables (particularly the dark green, leafy kind), and plenty of water is the basis for good digestive health.  If you are not pooping 2-3 times a day, every day, the first step is to address your diet.  Increase consumption of healthy, fibrous foods and you’ll see a marked improvement in the frequency of your poops!  Constipation and irregularity can also be a sign of chronic dehydration.  If you’re not drinking 6-8 tall glasses of water every day, the effects will definitely show up in the poop department.  Lastly, you need to get moving to get moving.  If you are not getting regular exercise (at least 3 times a week), this can definitely serve to bind you up, especially in combination with poor diet and not enough water.
When you eat is also a factor in the frequency and quality of your poops.  If you are a “grazer” who never sits down to an actual meal, relying instead on small meals and snacks throughout the day, your body never builds up enough bulk to create good, healthy poops.
So what does a healthy poop look like?
 
You may not like it, but taking a look at what comes out of you is really important to gauging the health of your body and digestive system.  Healthy poops are:
  • Soft but well formed, like logs.
  • Easy to pass — there should be no discomfort.
  • Medium brown in color, with consistent color throughout
  • Anywhere from 4″-6″ inches in length, depending on how often you go.  You should eliminate about 12″ of poop a day.
  • Not terribly rancid smelling.  A healthy poop should smell earthy, not like spoiled food.
Some examples of unhealthy poops are:
  • Small, like rabbit pellets
  • Hard and/or painful to pass
  • Loose and unformed
  • Very light or very dark in color
  • Full of undigested food particles that you can see
  • Thin and skinny
  • Noxious smelling
  • Infrequent — even just one poop a day (unless it’s a massive 12-incher) is not enough to properly detoxify and remove waste from your body!
In addition to dehydration, poor diet, and not enough exercise, the unhealthy poops listed above can also be attributed to other issues.  Irritable Bowel Syndrome, Crohn’s, lactose intolerance, gluten sensitivity (or other food allergies), candida overgrowth, chronic stress and anxiety, or a variety of other concerns can also contribute to unhealthy poops.  But more often than not, fixing the big three factors above will have you on your way to healthy poops in just a few days!
So let’s review.  Barring any larger issues, the steps below will turn you into a pooping all-star!

10 Steps for Happy, Healthy Poops

  1. Eat a diet rich in whole grains (brown rice, quinoa, sprouted wheat {provided you don’t have a sensitivity}, buckwheat, spelt, etc. etc.)
  2. Eat lots and lots of green veggies, particularly kale, broccoli, cabbage, spinach, and chard.
  3. Drink lots of fresh, filtered water throughout the day.  Shoot for half your body weight in ounces.
  4. Do some sort of exercise at least 3 times a week— even just 20 minutes will have a great effect on your poops!
  5. Manage your stress.  If you’re an anxious pooper (you know who you are), take steps to stop and mellow out, so that your poor bowels don’t pay the price!  (Read:  Less Stress and More Energy Through Breath)
  6. Add a good probiotic to your supplement regiment.
  7. Increase consumption of fermented foods (kimchi, lacto-fermented pickles, kombucha), which promote healthy bacterial balance in the gut.
  8. Try to eat three satisfying meals a day, as opposed to constant grazing and snacking.  (For more info on this, read my article To Snack or Not to Snack: That is the question)
  9. Chew your food.  This will help kickstart the digestive process so your body doesn’t have to work so hard!
  10. Avoid refined and processed foods, super salty foods, and sweets, which can all damage intestinal flora and bind you up!
If you’ve tried all of the above and your poops are still not ideal, definitely see a holistic nutritionist to help you get to the bottom of it… (I’m killing myself trying to think of a great “bottom” pun here, but I’m stuck… Sorry guys!)

A More Sensual You: Eating Your Way to Your Sexiest Self!

By: Tuesday, January 24, 2012 Diet and Foods, Exercise , , , , Permalink 0
As we gear up for the romance of Valentine’s Day, I thought it would be a great time to delve into the concept of sensuality, and the amazing benefits of living a sensual life.  Don’t worry, this isn’t going anywhere kinky… Sensuality is simply defined as indulging in one’s senses, which is a wonderful way to boost confidence, beauty, promote weight loss, and be an overall sexier version of yourself!
 A More Sensual You Eating Your Way to Your Sexiest Self! 5 | The Organic Beauty Blog
Indulging in our senses in regards to food is an amazing way to enjoy eating more, while not over-eating. This promotes a much healthier relationship to food, and is a wonderful way to manage weight as well.  Rushing through meals, eating while on the go, or while distracted by TV, computers, or even reading doesn’t allow our bodies and minds to really connect with the food we are eating.  It takes more food to get the mind to register fullness, and often times, we don’t feel satiated or fulfilled after a meal.  What a waste of eating!!
Next time you sit down to a meal, engage all of your senses to make the experience fulfilling, meaningful, and even sexy:
  • Sight:  If you are eating a home-cooked meal (or even if you get take out), take the time to artfully arrange and plate your food so it is visually appealing.  This can be a bit of a food ritual that prepares your mind and body for the meal that is about to come, and elevates eating to a more meaningful experience.  Food is delicious, beautiful, and so fun to consume!  Re-engage with the visual pleasure of eating before you dig in every day, and whether you are sharing a romantic dinner with a loved one, or eating a delicious lunch solo, your meal becomes that much more special and healthy.
    • Obviously, using and consuming the highest quality food is also a big part of sight.  Aim for many different bright colors, and a variety of foods on your plate.  Sitting down to a dinner of fried, white foods devoid of nutrients isn’t nearly as satisfying as a beautiful plate of bright vegetables, whole grains, herbs and spices!
    • Create a delicious little combination of foods, flavors and colors in every bite, and take time to appreciate the beauty of the food before it goes into your mouth!  This literally helps your body get primed for digesting and enjoying every last bit.
    • Set the table, light a candle, make every meal special, and the effects on your mood, mind, and waistline will be undeniable!  And the romance of sharing a meal with your special someone, looking at their face as well as the beautiful food you’re eating, creates an air of sensuality that can even be a part of foreplay.
  • Sound:  Create a romantic environment for every meal.  Eating should always be done in a relaxed, calm state.  The TV blaring, while on the phone with your mom, and your roommate clicking away on her computer does not equal calm and relaxed!  Turn off the TV and computer, silence your phone, maybe even put on some beautiful background music.  Eating in this environment allows your body to focus on the sights, smells, and taste of your food, promotes healthy digestion, and helps you feel more full, which counteracts over eating!
    • This is also a great way to elevate an average, every day meal into a romantic special occasion!  Try it, pick a few nights this week and just sit down to a quiet, calm, distraction-free meal with your loved ones or just by yourself.
  • A More Sensual You Eating Your Way to Your Sexiest Self! 6 | The Organic Beauty BlogTouch:  Were you told as a child to stop playing with your food?  Well forget all of that.  Many cultures believe that one cannot fully enjoy or experience their food without touching it.  Eating with one’s hands can be a very sensual, spiritual, fulfilling, and connected experience!
    • If you’re eating with a loved one, try feeding one another, touching the food, and placing it in the other’s mouth.  The focus of this becomes indulging in the flavors and senses, instead of mindlessly gorging yourself on food.  And admit it, a sexy lady eating with her hands is a pretty hot image…  Use it as a way to feel confident and sexy in front of your partner!
    • If you’re eating alone, well in that case there is no one watching!  Go ahead and eat with your hands, savor the feeling of the food in your hands.  Feeding yourself this way is an ultimate act of self-love.
  • Smell: Well this one is a no-brainer when it comes to eating, yet it is so often neglected.  Smelling your delicious and well-prepared food before you eat it has both practical and sensual benefits.  First of all, it starts to prepare your body for food… You begin to salivate and your digestive enzymes get ready to secrete.  This aids enormously in your digestive process, and can help combat over-eating, and make a meal so much for satisfying.  It’s also very beneficial psychologically.  The smell of delicious food is warming, comforting, and can be a huge boost to serotonin levels… It can literally make you feel happier!
    • Obviously, a home-cooked meal is the best way to engage your sense of smell before and during eating.  But even if you are eating out or ordering in, take a moment to observe and smell your food before eating it.  If it doesn’t smell mouth-watering, you shouldn’t be eating it!!  This is a great way to put more thought into what you put in your body!
  • Taste:  Clearly, this sense is the most obvious when it comes to eating, but also, one we often neglect when we are rushing through a meal or eating something blah just to eat.  Every single thing we eat should taste vibrant and amazing.  And we need to take the time to taste it at every meal.  This means slowing down, chewing your food, and, again, putting care into what you are eating.
    • Opt to chew every mouthful until the consistency of the food in your mouth is soupy.  I know that doesn’t sound very appetizing, but when you’re eating delicious food, taking the time to enjoy every bite, letting the flavors meld together is a wonderfully sensual process.  It is also incredibly good for your health, and super beneficial to looking your slimmest.  Chewing your food takes the strain off your digestive system and breaks down everything you are eating, speeding up the process of extracting all the nutrients and getting it out of you.
    • Secondly, and just as importantly, taking the time to really taste and enjoy each bite of your food allows you to indulge in those forbidden treats every once in a while and really make it count!  Having a small slice of chocolate cake and really taking the time to slowly indulge and enjoy it makes the whole endeavor so much more meaningful, and helps you feel more satisfied… therefore allowing you to need those indulgences less often!
To go even further in the work of using our senses to achieve maximum health, beauty, and sexiness, I am teaming up with pilates instructor and movement coach, Flavia Bruni of Tools for Grace, so create a dynamic workshop focusing on eating, movement, grace, and sensuality… Just in time for Valentine’s Day!  RSVP today to reserve your spot!

5 Ways to Stave Off Winter Colds, Boost Immunity and Energy!

By: Friday, January 20, 2012 Diet and Foods, Exercise, Holistic Health, Lifestyle, Nutrition , , , , Permalink 0
5 Ways to Stave Off Winter Colds, Boost Immunity and Energy! | The Organic Beauty BlogWinter really is the time to go a little extra distance in terms of self-care.  But committing to take these few simple, holistic steps will cut down on those sick days, help cure winter blues, and get you through these cold, dark days in one, happy, healthy piece!
  1. Sleep: This is where we should take a page from the books of our large furry mammal friends.  Our bodies use a lot of energy to keep us warm in the winter, and that, combined with more bugs floating around, and the lack of sunlight equals a need for a LOT more sleep.  Even if you’re a “I’m fine with 5 hours” kind of person, really opt for 8 hours of sleep a night MINIMUM during the cold months.  You’ll have more energy, higher immunity, and less tendency toward seasonal blues! Opt to sleep between the hours of 10pm and 7am, which is the most restful time in the body’s cycle, and also ensures the most exposure to those scant daylight hours.  I promise, the party life will still be there for you come spring!
  2. Bundle Up: Contrary to some misinformation floating around out there, you really can get sick from exposing yourself to the elements (and I don’t even mean the full monty kind of exposure).  Wearing clothes that aren’t sufficiently warm, leaving your throat, head, and nose exposed to cold winds all can affect both your body’s ability to retain it’s heat and your mucous membranes’ ability to keep out nasty bugs.
    • Aim for dressing warm enough so that when you’re standing outside, you’re pretty comfortable (i.e.: not shivering, hunched up against the cold, and cursing the gods of winter).  This means sweaters, scarves, hats and gloves.  Worried about looking like an abominable snow-person?  Opt for layers that go a long way, like thermal undergarments, tights or leggings under your jeans, and warm top layers that you can peel off once inside.
  3. Stay Lubricated: Once you’ve got your giggles out of the way, consider this: Dry, cracked skin on your hands, face, and in your nose is like leaving big gaping holes for germs to get in through.  In the winter months, it is even more important than usual to stay moisturized, inside and out.  This means using a humidifier a night (to keep your nasal passages, throat and skin moist), using a good quality moisturizer on your face and body every day (I like Desert Essence Organics Sweet Almond Moisturizer), and drinking lots of water and hot teas throughout the day.
    • Water hydrates and lubricates your system from the inside, and also flushes out toxins to keep you from getting sick.  Opt for warm or hot water instead of cold in the winter months… it is much easier on your system, warming and psychologically more comforting, and also very detoxifying for the lymphatic system!
    • Hot teas can have a similar effect, and many herbal teas like ginger, echinacea, slippery elm bark, and elderberry have wonderful immunity boosting effects!
    • I am also a fan of Emergen-C or Airborne during the winter months as well, especially if you find yourself in crowded areas like trains and airports, or if you’ve been in contact with a sick or sniffly person.
  4. Let Food Be Thy Medicine: Especially in the winter months, don’t underestimate the power of great diet.  Eating antioxidant and nutrient rich foods, healthy plant proteins, and lots of quality oils in the winter will go SUCH a long way toward keeping you healthy.  Stock up on garlic, dark leafy greens, all kinds of beans, and hearty root veggies for the winter, and try to eat home-cooked food as much as possible.  Not only is eating this way going to ensure the biggest nutrient-bang for your buck, but home-cooked meals are also substantially more nourishing, which has positive psychological effects as well.
    • Opt for hearty soups and stews (like this Thai Sweet Potato Soup), and increase your intake of healthy fats, like nuts, olive, coconut, and sesame oil, fatty low-mercury fish, and avocados .  These foods will nourish you from the inside out, give you much more energy to burn, warm your body, and heighten your immunity!
    • If you start to feel a little sniffle or tickle in the throat, chow down on some major immune-boosting foods, like this Yummy Cold-Busting Salad, jam packed with anti-inflammatory, anti-bacterial, and anti-microbial nutrients!
    • The one vital winter nutrient you just can’t get enough of from food is vitamin D, which is super important for immunity, mood, and energy.  Supplement with a high-potency sublingual vitamin D drop like Bio-D-Mulsion Forte to make sure you get enough, especially if you live in cold climates where you can’t get 15 minutes of direct exposure to sunlight every day.
  5. Keep Moving: It’s easy to let your typical workout routine fall by the way side when it’s 25 degrees outside, but it’s important to find ways to keep moving and fit some exercise into your routine every day.  This might mean finding a workout video (Netflix has some great ones!) to do at home, or finally getting your courage up to try bikram yoga if getting to the gym fills your with thoughts of shivering torment.  If you do get yourself to the gym, make sure to finish your workout with a steam in the sauna, which helps to raise your body temp, sweat out those toxins, and nourish you to the core.  Even if you only do 20 minutes a day, maintaining a regular exercise routine in the winter will boost your energy, increase serotonin levels, and help keep your immune system on top of its game!
    • For an extra mood and energy boost, pick a sunny weekend afternoon to bundle up and get outside for some skiing, a snowball fight, sledding, or just a brusque winter walk.  The sunlight will boost your mood, while the heat from moving around while layered up will help warm your body and burn off extra calories.