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Your Guide to a Perfect Night In

By: Wednesday, August 28, 2013 Diet and Foods, Healthy Home, Holistic Health, Lifestyle, Nutrition, Organic Beauty, Product Reviews, Recipes, Wellness , , , , Permalink 0

By: Natasha Uspensky, CHHC

Living a fabulous life is amazing, and of course, something we’re all striving towards (or should be!), but with all the emphasis on going out, doing, and taking over the world, we sometimes forget the therapeutic effect of a good night in.

Now I don’t mean the kind of sad, pathetic night in where you’re wishing you were somewhere else and bury yourself in reality TV and a pint of ice cream.

I’m talking about the luxurious, pampering, thought-out, fabulous kind of night in that leaves you feeling like there is no where you’d rather be!  Lower your stress levels, feel more in-control of your life, calm your sweet little soul, and get some much needed self-love.  Here’s what you’ll need:

Guide to Staying In

(Clockwise from top left)

1.  Delicious, organic popcorn like Hudson Valley’s Bjorn Qorn, or better yet, make your own (see below)!

2.  A favorite, classic movie or book (you can’t go wrong with Clueless or The Secret Garden!)

3.  An amazing, detoxifying face mask, like Aztec Secret Indian Healing Clay ($8)

4.  A cup of delicious, calming tea, like Yogi Kava Stress Relief tea in Honey Lavender ($3.46)

5.  Comfy and luxurious loungewear (no dumpy sweats here!), like these Bamboo Dreams Sugar Pie Pajamas ($99)

Cheesy-Spicy Vegan Popcorn

2 tbsp extra virgin olive oil
1/4 cup organic popcorn kernels
1 tbsp nutritional yeast
1/2 tsp cayenne pepper
Salt to taste
Heat olive oil in small pot over medium-high heat.  Add kernels and cover.  When kernels begin to pop, shake pot every few seconds, keeping lid closed.  When pops come a few seconds apart, remove pot from heat and keep covered for a minute to make sure all kernels have popped.  Toss with nutritional yeast, cayenne pepper, and salt.  Add a drizzle of olive oil, if you’d like!

 

7 Ways To Combat Stress

By: Tuesday, July 2, 2013 Healthy Home, Holistic Health, Lifestyle, Wellness , , , , Permalink 0

By Callie McBride

Let me fill you in on a secret-I had one of the most stressful days of my life last week. Let’s just say leaving your phone in a cab, trekking it to an AT&T store in a downpour sans umbrella, while simultaneously dealing with unwelcome house critters -in the New York City humidity- doesn’t do a body good.

The worst thing you can do to remedy stressful times is to ignore your body and mind’s needs and shuck them aside for a later time. When stress creeps into your life, as it always does, its imperative for a healthy lifestyle to deal with it properly. How is this possible, when all you want to do is pull your hair out and shut off your brain for the day? I think I may have a pretty successful formula.

7 Ways To Combat Stress | The Organic Beauty Blog

Here are my 7 steps to combating stress and maintaining peacefulness throughout your day:

1.) Always find a silver lining.

Believe in the power of positivity, and find the good in your situation. It could be anything from the weather, to an upcoming TV show, to your Twitter or Instagram feed. While I was soaking wet and getting more frustrated by the second buying a new phone, I kept thinking of my plan to crawl into bed and watch Girls on repeat that night (which I did, thankyouverymuch). Remember, your mind is the ultimate tool to changing your attitude and taking the focus off of whatever is causing you stress.

2.) Write out a list.

This one never fails. If you aren’t a constant list-maker, this may feel strange at first, but I find that writing things out always helps to alleviate stress. Schedule out your day or week, write out a to-do list, or even map out a list of things you want to accomplish. Getting thoughts out of your head and onto paper can release anxiety by simply changing a mental breakdown into a visual reference. Plus, its an excuse to buy an adorable notebook or notepad!

3.) Talk things over.

Tread lightly with this one, for you don’t want to turn a friend or significant other into an unwilling therapist. Still, finding someone who will listen to your problems, and even reciprocate with their own issues, can be extremely detoxifying, if you will. Here’s my cheeky go-to line: “So I need ten minutes to vent. What’ll it be, coffee or tea?” Your friend may just listen politely, or may try to offer advice. If you can find a confidant to rant to, be open to that advice! A second opinion or viewpoint is always helpful to find a solution to a complicated matter. Either way, talking out your problems out loud, similar to making lists, is stress-relieving in itself; often times you will end up seeing a new perspective as you are forming the words.

4.) Make an emergency “happy” kit.

Mine looks like this: Dark chocolate w/ sea salt, GIRLS on HBO, candlelit yoga or meditation, a long solo walk, the song “Safe and Sound” by Capital Cities, and a hot bubble bath. This one’s easy. Keep a handful of “favorites” on hand to lift your spirits and calm your nerves. Call it Insta-peace!

5.) Consider the Big Picture.

When things aren’t going your way, its never productive to dwell over it and wallow in sadness. One way to beat that easy trap is to think about things from a different, much wider perspective. If work troubles have you upset, remember your career goals; if a relationship is on the rocks, remind yourself of your values and your commitment. It could be that your weight loss goals are taking longer than expected. Imagine yourself accomplishing those goals, instead of impatiently dwelling on the present, however frustrating it may be. Again, let your mind be your tool for peace!

6.) Take out the unnecessary.

Declutter, downsize, and decrease in order to de-stress. Declutter your home and work space, downsize any “stuff” that has accumulated in your home, and decrease any unnecessary time or effort into people or things that do not bring you a sense of fulfillment or happiness. In stressful times, you don’t need to extend yourself beyond what’s manageable, which means that an unreliable or unpleasant friend shouldn’t take up your free time.

7.) Enlist the help of Youtube.

If all else fails, head to youtube to cheer you up. We’ve all done it: hopped online “for 2 minutes”, landed upon a funny Youtube video, and spent the next 45 minutes searching and enjoying plenty of others. No shame! Pure joy and laughter can erase stress in an instant, and if an adorable baby panda sneezing does it for you, more power to ya! I would suggest “I Knew You Were Trouble Goat”, “Sassy Gay Friend”, any laughing baby video, and go from there.

The Busy Mom’s Playbook: 5 Tips to Making Time for Health & Wellness

By: Tuesday, May 7, 2013 Healthy Baby, Healthy Eating, Healthy Home, Lifestyle, Organic Beauty, Wellness , , , , Permalink 0

By: Heather Bergstein

Heather Micah 3Before I met Natasha, I used to say I was powered by M&M’s, caffeine and red wine – and I wasn’t joking! It was how I kept up with my crazy life. I’m a single mom with a gorgeous and precocious 5-year-old, a demanding career, a full social calendar, and a couple of side projects which include my own blog and an upstate cottage. All of that translates into someplace to be, someone to see, or something to do at every moment of every day – and excuses about why I couldn’t take proper care of myself.

But about 8 months ago, my lifestyle started to catch up with me. I was sluggish, gaining weight and just felt exhausted. As a birthday present to myself, I went to see Natasha Uspensky, and my journey to health and happiness began. We evaluated my diet and eating habits, and when we had tweaked my approach to food, we moved on to the root of the issue – my lifestyle. That’s where the real work started; I had to stop complaining and making excuses, and I learned that if I didn’t create time to take care of myself, I’d never have it. And worse, I’d be on a path to burnout.

If you’re reading this and can relate to feelings like ‘I don’t have time’, ‘I’m too busy’, and ‘Work is crazy’, I totally get it. But with Natasha’s help I realized I could do it, if I prioritized myself. Whether you are a Mom or not, if you find yourself falling into the ‘I can’t’ trap again, read my 5 tips for making time and space for YOU in your own life!

1. Accept That You’re Busy, and Move On

You know your to-do list is endless, and that probably won’t change. But you can change your approach. Don’t try to do it all, all the time. Instead, be reasonable and do what has to get done, and put yourself on the list as a non-negotiable.

2.  Stop Making Excuses

I made every excuse I could – I played the working mom card, the crazy workweek card, you name it, I said it. But guess what? These are just excuses. If you really want to do something, you will do it, and if you prioritize yourself, you can do it. Stop the excuses, own your life, and just do it already!

3.  Take Baby Steps, and Use Shortcuts

Start with small changes that lead to better habits – not sweeping changes that will lead to burnout. Maybe that means cooking one meal each day at home, or fitting in exercise by walking somewhere instead of cabbing it. And there is no shame is using shortcuts to get there, especially if they save you time. So go ahead – order Fresh Direct – and start creating a little more time for you to do what you need to do.

4.  Don’t Make Everything into a ‘Thing’

This is a Natasha original! If you look at everything you have to get done as a ‘thing’, each day feels like a mountain you have to climb. Accept that you have things to do, and have fun while doing them. And refer to Tip #1 when your to-do list takes over your life.

5. Happy Mommy = Happy Family

As a mom, I always put my son first. But that approach doesn’t really leave time for you as a person, doesn’t provide a lot of balance, and sometimes leads to a martyr attitude! Do the things that make you happy too. If you want to make time for exercise in your weekend, get a sitter and do it. You’ll be happier, and if you’re happier, so is your family!

It won’t be easy to make changes, but it can be done, so buckle down, take a closer look at what’s standing between you and your health, and use these tips to stop the ‘I can’t’s!

Heather Bergstein is a digital marketing and media professional with beauty and fashion expertise. A New Yorker at heart, she and her son Micah (and born-and-bred, legit NYer) live in NYC, and spend weekends bouncing around downtown or relaxing upstate. Heather is the creator and author of City Meets Country, her blog (aka passion project) about their adventures, both city and country.

4 Yoga Poses To Open Your Heart Chakra

By: Thursday, April 4, 2013 Exercise, Healthy Home, Holistic Health, Lifestyle, Wellness , , , , Permalink 0

By: Stephanie Heino

4 Yoga Poses To Open Your Heart Chakra | The Organic Beauty BlogA 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.

How To Meditate: Chakra Meditation Guide – Root To Crown

By: Tuesday, March 19, 2013 Exercise, Healthy Beauty, Healthy Home, Holistic Health, Organic Beauty, Wellness , , , , Permalink 0

By: Stephanie Heino

How To Meditate Chakra Meditation Guide – Root To Crown | The Organic Beauty Blog

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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!

Let Deepak and Oprah Teach You to Meditate!

By: Monday, February 25, 2013 Holistic Health, Lifestyle, Wellness , , , , Permalink 0

Let Deepak and Oprah Teach You to Meditate! | The Organic Beauty Blog

Meditation is one of the most powerful techniques you can employ to decrease stress and pain, manage anxiety and depression, increase longevity and optimum health.  Not only does it lower blood pressure and clear your head, but it can help with weight loss and motivation to exercise!

But starting to meditate can be really hard.  I’ve been working on it for years, and even I have trouble just sitting, focusing on my breath.  Luckily, there’s an easier way.  Guided meditations start you off with some thoughts, insights, or a mantra, and then lead you into a short solo meditation that is much more manageable and user-friendly for novices.  And who better to lead you down this healthy and enlightened path than everyone’s favorite gurus, Oprah and Deepak Chopra!

The 21 Day Meditation Challenge is an easy, effective, and really powerful way to start a regular meditation practice, and best of all, it’s free!  You just sign up online, and starting March 11th you’ll receive an email every morning with a short guided meditation to start your day with.  The theme for this particular challenge is Perfect Health, with inspirations, visualizations, and mantras geared toward helping you reach that perfect place of balance, well-being, and happiness that does indeed lead to optimum health.  Plus, the daily practice helps you build the habit of meditating, so you can continue your practice after the program is over.

The digital program includes:

  • Daily welcome from Oprah Winfrey
  • Daily guided meditations by Deepak Chopra
  • Inspirational messages, images, and centering thoughts
  • Sanskrit mantras and their meanings
  • Daily reflection questions with a private, online journal to save responses and additional notes
  • Mindful Moments – daily takeaways showing you how to incorporate daily lessons into your life right now

Now you have no more excuses about not being able to meditate or not having the time!  This easy to follow, 21 day challenge helps you to develop your practice with help from the experts.

Click here to sign up!

8 Ways to Simplify and De-Stress Your Life

By: Monday, November 12, 2012 Holistic Health, Lifestyle, Wellness , , , , Permalink 0

By: Natasha Uspensky, CHHC

8 Ways to Simplify and De-Stress Your Life | The Organic Beauty Blog

It is virtually impossible to prioritize your health, wellbeing, and happiness when your days are filled to the brim with excessive clutter, both physical and emotional.  Taking some steps to simplify your life will do wonders for your state of mind, productivity, and balance, and will allow you to better fill your plate (so to speak) with things that make you happy, healthy, and taken care of!

1.  Say NO!  The biggest mistake overworked, overburdened people make is saying yes to too many things.  Social engagements, play dates, work assignments, favors, the list goes on and on.  We’re all afraid that if we admit that our plate might be a little full, it makes us some sort of colossal failure.  Well, newsflash!  Taking on too much means the things you are doing aren’t getting your full attention, which significantly lowers the quality of your engagement — with your friends, your family, your work, everything!  So stop being afraid to say no.  Pick what really matters to say yes to, and get a raincheck on the rest!

2.  Make your bed.   Guess what?  Momma was right on that one (I know, it kills to admit it!)…  The simple step of making yourbed every morning starts your day off with a little more order, a little less clutter, and a little more mental space for productivity.  Our physical environment is a reflection of our mental and emotional environment, a phenomenon that goes both ways.  Having just a little more neatness in your physical space will contribute to more calm and balance everywhere else… And it literally takes but a minute!

3.  Reclaim your inbox.  Yes, I know it is super duper important that you not miss out on any of the eight billion flash sale sites that you’re signed up for, and that getting newsletters from every single store, travel site, or gallery you’ve ever visited is absolutely crucial to your feeling in-the-know in life, but all that is really just contributing to your feeling of overwhelm and stress.  When you open your inbox every morning to a barrage of (let’s be honest) totally unnecessary crap that you need to sort through to get to the one email from your friend about her upcoming birthday party, your day is simply not getting off to a great start.  Not only is this is an enormous waste of your precious time, but it also gives you the illusion that you are a lot more stressed/busy/overworked/overwhelmed than you really are!  They’re just emails!  They’re not even important!  So go through your inbox and unsubscribe to absolutely everything but the most important, life-affirming, happiness-making content (like my newsletter! Which you can sign up for right over there —–>), or make good use of the Hotmail or Yahoo account from the 8th grade, and change all of your commercial correspondence to be delivered there.  That way, you can check it once a week, or whenever you really feel like a Gilt sale will boost your spirits, and pretend that whole mess doesn’t even exist the rest of the time.

4.  8 Ways to Simplify and De-Stress Your Life | The Organic Beauty BlogQuit multi-tasking!  Ok, I could hear the collective gasp from everyone reading this.  “But Natasha!  I’ve spent the last 10 years of my life cultivating the skill of reading emails, listening to music, talking to my mother, eating lunch, and finishing my quarterly report all at once!  It’s a defining aspect of my amazing character!”  Yes, I say to you… But how well has that worked out for you so far?  Do you feel like your work, your relationships, and your self-care are all getting the attention they deserve?  Or is everything perpetually getting about 30% of your headspace?  I’ve gotta say, multi-tasking is probably the most harmful and counterproductive trend of the last two decades, and it’s time we put it to rest.  Truly successful, productive, balanced people do NOT multi-task!  They dedicate themselves fully to one task at a time, whether than be work, talking to a friend, eating a meal, or watching The Big Bang Theory.  This allows you to not only get more done (like, really done, not half-assed done), but it also allows to you enjoy what you are doing so much more.  Work on chunking your time into specific task-oriented blocks.  Carve out time for answering emails, calling your mom, eating lunch, relaxing, reading, and exercise and don’t let any of those activities overlap!  I promise you, after a week or two of living this way, your cortisol levels will go down, and your seratonin levels will go up.  Hell, you may even lose a pound or two, or get a promotion!  Everything that you do will be done infinitely better, and more importantly, you’ll feel better doing it!

5.  Write down the five things in the world that are most important to you.  This simple step will allow you to refocus your time and energy on what really matters, and let what really isn’t worth your time fall by the wayside.  Keep your list somewhere handy and read it at least once a day.  Have you done something to benefit, support, or move towards a goal related to the things on your list that day?  If not, schedule it in.  It is way too easy to waste our lives focusing on the minutia of the day-to-day, while ignoring what matters most. But luckily, it is totally up to you whether or not you live this way!  Take control of your life today.

6.  Pencil yourself in.  When you’re looking ahead at your calendar, make sure you have some you-time scheduled in every single day.  This might mean a 1 hour yoga class, or a 10 minute walk in the sun, and anything in between.  Whatever it is, make it something you enjoy that leaves you feeling more revitalized and happy.  Every day.  When you start making yourself a priority, even on such a small scale, it becomes a whole hell of a lot easier to stay in control on your time and your emotions!

7.  Delegate.  This one can be the hardest to do, but yields the highest pay off.  Allow me to let you in on a little secret… You can’t do it all.  This isn’t a criticism, it is simply a fact.  You cannot stay on top of every single little detail in your life and the lives of your family members and expect to stay sane.  It’s just not possible!  So start delegating.  Pick 3-5 of your least favorite tasks that you consistently need to accomplish and delegate them to someone else.  Hate cleaning your house?  Get a housecleaner!  Even once every other week, for $75-$100, having someone get your home into sparkling clean condition is SO completely worth it!  Can’t stand administrative tasks?  Get an assistant, or better yet, hire an intern!  There are so many smart young things out there just dying to get experience doing exactly what you do for very little money, and sometimes just the cost of lunch!  Ask your spouse to wash the dishes or take care of laundry, ask your mom to take the kids to their dentist appointments.  It’s so easy to forget that the people in your life love you and want to help you stay sane and happy!  Whatever it is, figure out who can help you get it done.

8.  8 Ways to Simplify and De-Stress Your Life 3 | The Organic Beauty BlogMake smarter to-do lists.  Once a week, write down everything you need to get done that week (of course, after having SAID NO, DELEGATED, and WRITTEN DOWN WHAT’S IMPORTANT).  Assign yourself 3-5 specific tasks for each day of the week, no more.  If you can’t fit all your weekly to-do’s into 3-5 tasks per day, you need to go back and read the list above again.  Say no, delegate, write down what’s really important, and cross some stuff off that weekly list.  3-5 tasks per day is really all you can commit yourself to accomplishing well, while still leaving yourself plenty of time for penciling yourself in and taking care of what’s really important.  I promise, this will change your life!

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Holistic Treatment of Migraines and Headaches

By: Sunday, July 29, 2012 Holistic Health, Lifestyle , , , , Permalink 0
Holistic Treatment of Migraines and Headaches | The Organic Beauty BlogHeadaches and migraines are among those pesky and debilitating health concerns that are more often than not a sign of an imbalance in the body. A healthy body may get an occasional headache from stress or dehydration, but when it’s a regular, frequent complaint, action needs to be taken.
If you’re getting headaches consistently once a week or more, the first step is to rule out anything neurological.  See your doctor for a CT Scan or MRI. Once these causes are ruled out, it’s important to identify your triggers and get to the bottom of your headaches.  Migraines are actually more often caused by gastrointestinal or environmental factors. Common causes and triggers of headaches and migraines are:

 

  • Alcohol, especially beer and red wine
  • Certain foods, such as dairy, chocolate, peanuts, some fruits, sugar, foods with monosodium glutamate (MSG), onions, meats, some cooking oils
  • Poor diet or nutritional deficiencies
  • Blood sugar imbalance (skipping meals)
  • Inflammation
  • Environmental toxins
  • Fluctuations in hormones — for example, during pregnancy, before and during your period, and menopause
  • Certain odors, such as perfume 
  • Stress, physical or emotional 
  • Too little or too much sleep
  • Caffeine
  • Smoking or exposure to tobacco smoke
  • Some medications
  • Heat, high humidity, and high altitude


Holistic Treatment of Migraines and Headaches | The Organic Beauty BlogTry identifying which of these factors play a role in your headaches, and eliminate them for at least two weeks.  Keep a symptom journal or tracker (I like Chart Myself) to help keep track of the factors that influence your headaches.  The specific holistic treatment approach you’ll take will be dependent on what your triggers are.  For example, if you primarily get headaches around your period, focusing on balancing your hormones through diet and supplementation will be key.  Or if your headaches come on when you are stressed or overworked, you’ll want to focus on stress management, relaxation, and, of course, a diet that supports your adrenals and immune system.

That said, there is definitely a holistic headache treatment protocol that can help all sufferers…

  • DIET:
    • It’s important to balance blood sugar with regular, filling meals, particularly in the first part of the day.
    • Avoid alcohol, caffeine, fast food or processed food, artificial or chemical sweeteners, preservatives, additives like MSG and artificial flavors and colors, sugar (which headache sufferers will want to cut out completely), dairy, gluten, excessive animal products (particularly red meat and any meat containing nitrates) and hydrogenated oils
    • Opt for a clean, whole foods, mostly plant-based diet of vegetables, whole grains, healthy fats
  • LIFESTYLE:
    • Stress management is vital for headache sufferers.  A relaxation practice like yoga or meditation are HUGE and non-negotiable for living headache free.
    • Regular breathing exercises
    • A consistent exercise routine
    • Quality sleep
    • Quit smoking and avoid being around cigarette smoke
    • Drink half your body weight in ounces of water a day
    • Rid your home of toxic chemicals
    • Naturalize your beauty regimen
  • SUPPLEMENTATION:
    • Supplementing your diet is vital to filling in the nutritional blanks left by food.  Consult a my supplement guide for some great general supplements everyone (especially headache sufferers) can benefit from.  Of particular importance are:
      • Magnesium (200-600 mg a day) — a deficiency in this nutrient is a common cause of headaches
      • Vitamin B2 (400 mg a day) or B Complex — another supplement especially beneficial for reducing the frequency and duration of headaches
      • Omega-3 Fish oil (2 g a day) — the most vital supplement to combat inflammation
      • Chlorophyll (1 tbsp in water twice a day) — a cleansing, purifying and detoxifying supplement
      • Apple Cider Vinegar (2 tbsp in water twice a day, or at onset of headaches)
      • Feverfew (50-80 mg a day) and Butterbur (50-75 mg twice a day) and two herbs known for markedly decreasing intensity and frequency of headaches when taken regularly for up to 4 months.
  • ALTERNATIVE THERAPIES:
    • Acupuncture
    • Reflexology
    • Massage
    • Chiropractic
    • Homeopathic treatment
 
Feel free to contact me for a consultation to develop your own holistic headache treatment protocol and to get healthy!
 
——-
Natasha Uspensky, CHHC

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!)

Tips For Maintaining Your Inner Holiday This Season

By: Friday, December 16, 2011 Exercise, Holistic Health, Lifestyle , , , , Permalink 0

By: Nkechi Njaka, Msc

Tips For Maintaining Your Inner Holiday This Season | The Organic Beauty BlogWe’re officially in mid-December, which means the holidays are basically here. Maybe you‘re traveling for the holidays to spend time with your family. Perhaps, you’re forgoing travel to your home and visiting the family of your significant other. Or, you‘re hosting family or friends this year and need to accommodate more people than you are accustomed to. Regardless of your specific plans, there are many schedules and people to coordinate, arrangements to be made, houses to decorate, meals to cook, not to mention–GIFTS TO BUY! We all want to find the best deals and give thoughtfully while not over-spending…or losing our minds. We want the holidays to be a time of harmony and joy but with so many things to organize, it becomes challenging. So, then, ‘tis the season to be a Deliriously Stressed Mess?!
Something about that just doesn’t sound very appealing, and yet research shows that more Americans report feeling depressed and stressed around the holidays than any other time of year. So let me ask you this:
What does the word ‘holiday’ mean to you?
Pay attention to your body when you ask yourself this. Notice if you have stopped breathing or tensed any of your muscles as you finalize your thoughts. Done? If the word ‘holiday’ left you feeling tense or stressed, then perhaps it’s time to stop and find your inner holiday.
Clearly, we all have different feelings associated with the word ‘holiday,’ but I think that it’s important to consider what the word really means. Quite literally, the word ‘holiday’ means ‘holy day.’ Be it as it may, the word ‘holy’ is rooted in the word ‘whole’, as is the word ‘holistic’. Perhaps, now is as good a time as any to start seeing our holidays as holistic days…or days of wholeness.
If we were to think of what makes us stressed out during the holidays, it would probably boil down to how much we are doing and being able to get everything done. It might be helpful to think about things differently this year. Remember that the holidays are about giving and receiving, rather than accomplishments or perfectionism.
To speak to the above sentiments, think about how giving and receiving contributes to wholeness. Traditionally, we see this in gifts—we give presents (by giving presence) and we receive presents (by receiving the presence of others). By doing this, we find ourselves coming together in the company of others. Being mindful of this rather than how much we have or have not accomplished will be the first step in making this holiday season about wholeness.
So, if this is theory, what is practice? How can we be whole and present in the chaos of the season? The answer is balance. And I have 7 ways to inspire balance during the holiday season:
  1. Breath: When you find that you are feeling anxious, always go back and find your breath. If it’s a challenge to even focus on one breath, count to 5 on both inhales and exhales.
  2. Sleep: Going to bed early may feel unrealistic with so much going on but it will do wonders. Honestly, leave the dishes in the sink until the morning—your energy will be elevated, and your mind and body will thank you.
  3. Simplify. Whether it’s shopping online, delegating to-do lists or simply not sending out holiday cards, prioritize what really is important to you and try to do those things efficiently.
  4. Exercise. This one seems obvious, but often the gym falls low on the priority list when there is disruption to your regular routine. On the contrary, that is the most important time to free yourself from the craziness, release stress and tension while staying active.
  5. Pamper. Go get a massage, a mani-pedi or just have a good laugh watching your favorite DVD.
  6. Mindful Eating. Make your consumption of holiday treats be about savoring, rather than eating for the sake of eating. If you are going to indulge in seasonal desserts or candies—part of the festivities– then you really deserve to enjoy it sans guilt.
  7. Have FUN. It’s the season to be jolly, after all! Laugh, sing, catch up and spend quality time with loved ones. Being grateful for all those who have touched your life is an integral part of being healthy, happy and whole.
And here is a tip to help you find your calm in those seemingly unmanageable moments. If you find yourself feeling anxious, overwhelmed, low on energy or irritable, find a place that is comfortable and practice the following seasonally appropriate posture:
There are several simple and effective yogic postures that you can do, but I like this one because you can do it while standing (or even sitting). Begin by inhaling in through your nose and out through your mouth. Make sure to pause in between your inhalations and exhalations and repeat 3-5 times, or whatever feels comfortable. Stand (or sit) with your feet parallel about 3 inches apart with your arms hanging loosely at your sides. While inhaling, sweep your arms sideways and up overhead until your arms are parallel again over your head, palms facing each other. When you exhale, reverse the movement, sweeping your arms sideways and back down, allowing your arms to dangle loosely by your sides in the original position. Think snow angel (see? seasonally appropriate!). Repeat this 3-5 times, or whatever feels comfortable to you. This great posture helps relieve compression in the lower back whilst releasing the ribcage, which ultimately promotes freer breath. It also increases mobility in the shoulders as well as stimulating circulation and reducing stress.
 Breathing in, breathing out, giving, receiving and being present; may your holidays be days of wholeness!
{Photo: Pinterest}