Forget the sheep, here is how to sleep...
I have had a lot going on (all good, just a lot!) and my sleep has taken a toll. Been taking melatonin on and off the last 3 years and even the melatonin hasn't been working.
Went to my favorite health store on Church Ave in Brooklyn between my smoothie demos and this product was highly recommended.
Tried Sleep Complete, 3 night in a row and I have to say, I slept really well! Fell alseep quickly and stayed asleep :)
- Vitamin B6 (pyridoxine HCl) 3 mg 150%
- Magnesium 400 mg 100%
- Chamomile (matricaria chamomilla) 100 mg
- Passion Flower (passiflora incarnate) 100 mg
- Lemon Balm (Melissa officinalis) 75 mg
- Catnip (nepeta cataria) 50 mg
- GABA (Gamma-Aminobutyric Acid) 50 mg
- Hops (humulus lupulus) 50 mg
- L-Theanine 50 mg
- Melatonin 3 mg
Real Orange Juice!
I used to love orange juice, any brand it didn't matter. When I cleaned up my diet and drastically reduced my sugar consumption, I also gave up the orange juice. Here is a healthier version that is also an incredible energy booster!
Ingredients:
2 oranges
1 Tablespoon flax or hemp oil
Handful of ice
(I have even added 1 tablespoon spirulina)
Blend it up!
By adding the oil, it slows the release of sugar from the oranges. This is great in the morning or for the afternoon slump!
Guest Blogger Kim: Natural Beauty Part 1
Natural Beauty
What does "Natural Beauty" mean to you? To me, it doesn't just mean a light makeup application and flowing hair.
Natural Beauty is achieved by taking care of your body, mind and spirit. "Clean" food and skincare products are essential for your body to reach its maximum for natural beauty. My advice to clients is as follows:
* Find ways to manage stress and love who you are and what you look like with each day.
* Recognize what esthetic goals you want to achieve such as weight loss, shining hair, clear skin...
* Make healthy, informed and educated choices in your daily diet. Controlling sugar, salt and fatty food content is vital but so is finding out if you have gluten sensitivities, food allergies and more. Reach out to a certified Health Coach for guidance.
* Supplementation of probiotics, Spirulina, ester-C, and an organic Green drink that contains Chlorella (w broken cell wall) will keep your daily needs up to par, will boost your energy and aide in keeping your skin and hair vibrant and glowing. In my clinic, we carry "Wholeganic Greens" organic once daily green "food" drink and our clients love their results. (Always check with your physician first prior to starting a supplementation program.)
* Set a daily and weekly exercise program and be realistic. Take the stairs, get off the bus/subway/train 1-2 stops earlier and walk to your destination; simple "get started" ideas that are very effective at jump starting your metabolism and easing your body into an injury free routine. Stretch daily and often, add cardio when you are physically ready to continue to build your fitness level.
* Use organic skin care products. Certified organic products guarantee your purity level. Have your skin evaluated by an expert that will guide you to an appropriate gentle cleanser, serum, exfoliant, moisturizer, toner, mask and SPF.
Every body and every skin is different. Each of us must find what works best to reach optimum health levels. A healthy body will have healthy skin and radiate your Natural Beauty.
Check out my post next week on more beauty tips!
Kim Laudati
New York and NJ Licensed, mult-certified Holsitic, Esthetician - Skin Care Expert.
Specializing in the most advanced Anti-Aging therapies, including holding the US Trademark for Le Magnifique (consistently voted “Best Facial in New York City.”)
Kim Laudati Skin Care
274 Madison Ave suite 803
NY NY 10016
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
212.319.1767
www.kimlaudatiskincare.com
Best Rockin' Wellness Shake!
This morning I was playing around with my Nutribullet and discovered the most delicious smoothie I have ever made! No really!
- 1 cup unsweetened almond milk
- 1/2 frozen banana
- 1 teaspoon cinnamon
- 2 scoops Rockin' Wellness
- 1 heaping tablespoon natural peanut butter
- 1 tablespoon fiber
- handful of ice
- (if you like it thinner can add 1-2 oz water)
- (if you like it sweeter add 3 drops stevia)
Blend!
It tastes like a peanut butter cup but is so good for you!
Enjoy!
Click here to check out and/or purchase the shake!
Are you passionate about health and nutrition, check out Institute for Integrative Nutrition
Simple and Delish Cauliflower Recipe!
Roasted balsamic and garlic cauliflower
- 1 whole head of cauliflower (chopped into bite sized pieces)
- 2 tablespoons of olive oil
- 2 table spoons of balsamic vinegar
- (Personally I use Newman's own organic)
- 1/2 teaspoon of salt ( I use sea salt)
- 3-4 gloves of finely chopped garlic
- ( this depends on taste, I used 4 because I love garlic)
- Pre-heat oven to 350-400( oven temperature varies, my oven gets very hot so I keep it at 350)
- Stir olive oil, balsamic vinegar, salt and garlic together in a large bowl, add the cauliflower pieces and toss it together until its fully coated.
- The smell is amazing, and it's quite delicious just as is in the raw.
- Spread the mixture on to a lined baking sheet.
- With a spoon or fork, stir the cauliflower occasionally so it doesn't burn, bake in oven 20-25 minutes. You can do it longer if you like your cauliflower more tender but I like it a bit more crisp so I cool it for less time.
Enjoy!!
Guest Blog Lindsey & Lorraine: Finding Bliss
Really excited to have Lindsey Smith and Lorraine Miller as my guest bloggers. I got to catch up with Lindsey and Lorraine at their NYC Bliss Launch. They share their top 5 realistic tips on finding your bliss!
Finding Bliss By Letting Go
The word bliss means something different for everyone. Bliss can often seem like out of reach – something we can only have once we get that luxury car, dream home, or ideal job, or perfect relationship. But in reality, bliss is always available to us. Bliss is not about having something, it’s about feeling something. And often it’s really just a matter of getting out of our own way and letting go of things that take away from our bliss. It’s also about nourishing those things in our life that create the feeling of bliss.
Here are 5 tips for creating your bliss:
- Check in with your self-talk. Ask yourself, “Do I feed myself with thoughts that are nourishing, gentle and non-judgmental, or does my self-talk place limitations on what is possible for me?” Identify any limiting beliefs such as “I can’t lose weight.” Instead, replace them with a positive affirmation such as, “I easily let go of excess fat and toxins.”
- Turn “have-to’s” into “get-to’s.” Instead of saying “I have to (go to the gym, cook dinner, eat more greens, etc.)” practice saying, “I get to go to the gym and work out today!” “I’m so lucky I have time to shop for fresh veggies.”
Language goes a long way. - Practice Self-Love. Instead of focusing on your faults or weaknesses, take time each day to celebrate something wonderful you did, even if it seems small like holding the door for someone. Take some to remember all the things about you that you love, the parts of you that make you YOU. Allow these feelings to fill your body and nourish you from head to toe.
- Spend time with nature as a way to stay present. When we focus on what have now, such as a beautiful sunset, we stay present. This has a way of keeping us in greater balance with the rhythms of nature and nourishes our spirit.
- Do something you love. Do at least one thing each week that really makes your heart sing, something you would feel truly grateful for. Know that this act of self-love will nourish you like no food can.
Written by Lindsey Smith and Lorraine Miller, authors of the new, unique book, Bliss Cleanse: Your Two-Week Mind, Body, Spirit Guide to Greater Health and Happiness. For more information, visit www.BlissCleanse.com.
Guest Blogger Diana: Delicious and Inexpensive Juice Recipe!
This is my favorite juice recipe. It is easy and cheap! Who doesn't love a bargain? The benefits are so powerful! You can juice this or blend it.
The recipe is:
- 4-6 ribs of celery
- 1 apple
- 1 cucumber
The main ingredient here is cucumber! Yes, cucumber. Did you know that cucumbers are a prominent member of the melon family? They are unique as Melon due to their water content and low sugar content. Not bad at all.
The benefits of cucumber:
- Kidney cleanser
- Bladder cleanser
- Contains the enzyme erepsin which helps to digest proteins , and kill tape worms.
- The green skin contains silicon ( bone health) and chlorophyll (energy).
- Cucumbers are cooling , refreshing , water rich , filling in low calories, alkaline and high in energy.
When buying a cucumber make sure it is ripe, plump, firm and medium green to slight yellow in color.
The reason why I added celery because of the natural saltiness of the celery. It helps to transport the water-rich cucumber juice into the tissues, creating more hydration.
Why apples? To give this juice a little sweatiness with very little sugar. Natural sugar of course. Yummy !
Try it out and enjoy!!
My name is Diana Ocasio and I hope you enjoy this recipe, explanation and benefits. I am a Raw certified nutrition health coach. I received my education from a man that I highly respect and love. His name is David avocado Wolfe. He is the author and writer of this book, Eating for Beauty.
A Fun New Juice!
Carrot, apple and beet juice
- 3 small red apples ( you can use different apples, I just try to juice things that are similar in color)
- 1 half of a large beet
- 3-5 medium carrots
This juice is very sweet and refreshing. It's one of my favorites. I noticed a huge difference in my skin after drinking this on a weekly basis.
I love it!
Guest Blogger MaryAnn: Squash Stress and Thrive with 5 Nutrish + Delish Everyday Foods
Squash Stress and Thrive with 5 Nutrish + Delish Everyday Foods
We can’t always control what stresses us out but we can control how we manage it.
A good way to start is by fueling our body with foods that builds us up instead of breaking us down.
Bring focus to the foods that you might be comforting yourself with when you feel stressed.
Think about how certain foods might bring on additional stress.
Awareness to the link between food and stress is critical to Thriving.
I encourage you to use the foods listed below to keep you strong as you begin or continue your journey toward optimal wellness.
1. Almonds
- Contains vitamin E, an Antioxidant
- Antioxidants are “rust inhibitors” that decrease inflammatory and boost immunity
- Vitamin B2, zinc & magnesium
- B2 helps produce serotonin, a key neurotransmitter that sends soothing signals to your brain
- Serotonin is that “feel good” hormone that can help our mood even when the going gets tough
- Pistachios are great too, no red ones please!
Go for unsalted, just the act of opening the shells can be helpful
2. Avocados
- Thick, rich texture can satisfy your cravings for something creamy and comforting
- The monounsaturated fat and potassium can lower blood pressure
- Half an avocado has more potassium than a medium banana!
- Other high potassium foods- of course bananas, sunflower seeds, beans, baked potato
3. Oatmeal
- The B vitamins in oats stimulate the production of serotonin
- High quality, whole grain carbs like quinoa, brown rice and barley will do the trick too
- Also high in fiber, whole grains keep our blood sugar nice and even which keeps us better equipped to stand strong against stress
Speaking of serotonin
- A precursor to serotonin is the amino acid tryptophan—sound familiar to anyone?
- Thanksgiving dinner! Turkey is high in tryptophan & help us produce the calming, relaxing hormone
4. Oranges
- Orange colored foods (does NOT include cheez its!) are high in vitamin C and A- more antioxidants that keep our body thriving and our mind clear
- What are some other orange foods? Papaya, carrots and bell peppers
- Just the scent of oranges is very uplifting and can head off or lift a stress inspired mood
5. Spinach
- High in magnesium among other things
- Magnesium lowers stress by relaxing our bodies, lowering blood pressure and inhibiting cortisol production
- Cortisol is that belly fat storing stress hormone we want to control
- Magnesium is key to keeping our nerves working properly
- A serving of spinach has 40% of you daily requirement of magnesium
- How do you know if your magnesium is low? You could be experiencing migraines, fatigue, constipation and muscle cramps
- Other high magnesium foods are pumpkin seeds, celery, cantaloupe.
MaryAnn Jones is the founder and owner of Thrive Naturally. She creates holistic wellness programs for individuals, groups, families and organizations. She is a Certified Health Coach and graduate of the Institute of Integrative Nutrition. She is also an IIN Ambassador inspiring others to follow their dreams. You can find out more and contact MaryAnn at ThriveNaturally.com . She would love to hear from you.
Unjunk Your Junk Food: Healthy Alternatives to Conventional Snacks
Unjunk Your Junk Food: Healthy Alternatives to Conventional Snacks is written by Andrea Donsky and Randy Boyer, Creators of NaturallySavvy.com, with Lisa Tsakos. You can check out their website and learn more about the book and authors.
We are inundated with processed foods. It is truly amazing that no matter where you go, you can easily find junk foods. While I was a student at the Institute for Integrative Nutrition, one of my teachers Dr. Joel Fuhrman estimated that 62% of calories in the standard American diet (known as SAD) is processed food (white sugar, white flour, and low quality oil).
The authors help you to upgrade your food, snack and beverage selections by showing you what higher quality items to eat.
I love the approach this book uses by providing you with healthier and delicious (I tried some of their suggestions) alternatives which are realistic and sustainable. I don't know about you but whenever a nutrition book begins to emphasize what you cannot have without giving you options, I lose interest.
This book shows you the importance of looking at the ingredients label before how many calories it might contain.
It really aligns with my own health philosophy and I will be recommending it to my clients.
In chapter 3, their worst ingredients list is broken up into categories that they call, "The Scary Seven:”
- HFCS: High-Fructose Corn Syrup (AKA glucose-fructose in Canada)
- TRANS-FATS: Anything listed as 'partially hydrogenated' or 'hydrogenated' (includes vegetable shortening)
- MSG: Monosodium Glutamate
- ARTIFICIAL FLAVORS: Any artificial flavoring
- ARTIFICIAL COLORS: Any type of artificial dyes
- ARTIFICIAL SWEETENERS: Chemical sweeteners including Aspartame, Splenda (sucralose), Ace-K (Acesulfame Potassium), Saccharine, etc
- PRESERVATIVES: Polysorbate 60, 65 & 80, TBHQ, Sodium Benzoate, BHA, BHT, Sulfur Dioxide (sulfites)
The biggest surprise was how monosodium glutamate (MSG) is in many foods that we eat. We all are so vigilant when it comes to Chinese food and say "no MSG please" but yet it is in many processed foods such as packaged sausage, deli meats, chicken products, potato chips, seasonings, sauces, soups and some rice.
My biggest take-away were some great new products:
- Santa Cruz Organic Chocolate Flavored Syrup
- Country Choice Organic Sandwich Creamed Chocolate Cookies
- Jokerz Bar
- Go Naturally Organic Hard Candies- Cherry
- Newman's Own Organics Licorice Twists- Strawberry
I am a clean eater but will occasionally have an item that is on "The Scary Seven." now I feel empowered and have great alternatives items that are just as delicious!
What I love about this book:
- Clear and easy to follow information
- Very user and consumer friendly
- Small book (about 6x6) so you can bring with you and use as a reference
- The book covers several junk food groups including Chips, Dips, & Party Food, Ice Cream & Other Treats, Cookies, Chocolate, Cakes & Other Desserts, Granola Bars & Other On-The-Go Snacks, Candy, Soda & Other Drinks
- Side by side comparisons of different types of junk foods with a bad choice on the left page and a good naturally savvy approved food on the right page
- Fun tips and trivia throughout book
- Glossary with thorough explanations
- Full listing of brands that have been pre-approved for you based on their criteria.
I want to thank Andrea Donsky and Randy Boyer, Creators of NaturallySavvy.com, with Lisa Tsakos for writing such a fabulous guide to unjuking your junk food!
Check out my facebook page for daily tips, recipes, product reviews and inspiration!!
*I have not received any monetary compensation for this review. I have received a complimentary copy of Unjunk Your Junk Food and any opinions expressed above are solely my own. I am grateful for the opportunity to review this book.
