Top Tips to Reduce Inflammation

Excess inflammation can cause major issues in our body and may destroy our efforts toward beautiful skin and a fit physique. Our 24-7 workweeks, lack of sleep and high stress levels can dramatically raise inflammation in the body and leave us looking and feeling completely worn out. No matter how many products we use to improve our appearance or what types of workouts we accomplish, we'll never fully look our best if we don't take care of what is going on inside the body. 

Inflammation is part of the body's immune response and it's initially beneficial in the healing process. It helps heal wounds and protects the body from environmental factors. Additionally, an inflammatory response takes place during exercise to help the body adapt. These issues come into play when we are over taxed and acute inflammation (healthy, necessary) leads to chronic inflammation (where all the problems take place).

Chronic inflammation comes about from our lifestyle. If we over exercise, over eat, get lack of sleep and live a stressful life, we most likely have excess inflammation. This alone could be sabotaging our health goals.  Thankfully, there are a number of ways to reduce and manage inflammation at a healthy level. Check out my top tips below!

Consume Ginger and Turmeric

These ancient herbs have been shown to place a significant role in lowering inflammation. I try to incorporate these ingredients into my meals as much as possible. They are great in stirfrys, roasted veggies and soups.

Fish Oil

Load up on Omega 3’s. “Scientists form Ohio State University Center for Clinical and Translational Science reported on a study in the journal Brain, Behavior and Immunity that the daily consumption of fish oil, omega-3 reduced both inflammation and anxiety in a group of young healthy people.” – Medical News Today

Get 8 Hours of Sleep

A good night’s rest has been stressed over and over again, but there is actually a chemical response happening inside the body that is important for reducing inflammation. “A new study in the journal Sleep shows that sleep duration is associated with changes in the levels of specific cytokines that are important in regulating inflammation. The results suggest that inflammation may be the pathway linking extreme sleep durations to an increased risk for disease.” – Science Daily

Don’t Over Exercise

I am 100% guilty of this! I always think it is better to do more than less but definitely not in this case. We have to give our body time to recover in order to see beneficial gains and reduce the inflammation that comes from exercise. Try to switch up the workouts everyday so you are not taxing the same muscles, and be sure to take days off. I know it’s hard but worth it!

Get Cold

Applying ice or sitting in cold water causes inflammation to go down. If you are applying ice, be sure to put a wrap or towel underneath to avoid ice burn. I force myself to sit in cold water for 20-minutes. It is brutal but it works wonders. 

Meditate

This ancient practice has major benefits for reduces cortisol levels. Even if it's just a few minute of deep breathing, you will begin to change your overall state and significantly reduce stress. The practice of becoming present and deepening your breath calms the mind while reducing inflammation in the body. Start with 5-minutes a day and work your way up.

Hold a few yoga poses

Meditation and yoga go hand in hand. The deep breathing combined with yoga postures boosts seratonin, reduces pressure on the joints, improves confidence and lower inflammation. 

Reset and Rejuvenate

February has absolutely flown by and now we are almost nearing mid-March! I keep asking myself at the end of each day, where has the time gone? In all honestly, these months have been filled both with many challenges and opportunities. I am grateful for it all.

As we begin our Friday and step into another beloved weekend, today I ask you to pause, read through today’s blog, and apply these tips below to make sure that you are adequately resetting and rejuvenating to give you that balance of being on the grind and de-stressing! Enjoy :)

Scattered Thoughts

Why it happens

The central nervous system is in charge of the fight or flight response, making sure the body and mind can react quickly to a dangerous/stressful situation. When these situations arise, the hypothalamus in the brain tells the adrenal glands to release the hormones adrenaline and cortisol. These hormones increase heartbeat and send blood to places that need to respond like the muscles, brain and heart. 

When the perceived stress is gone, the central nervous system should return to normal. Unfortunately, the microstressors we have throughout the day (pings on the phone, notifications of social media, news headlines) hinder the nervous system to return back to a homeostatic state. This causes the body to constantly be fatiguing the adrenal glands, depleting oxygen to the brain and creating an inability to focus. 

What to Do 

You can reverse that cycle by using a strategy called “affect labeling” to help activate clear thinking and control, reducing the activation of negative emotions related to stress. A study conducted by the psychiatric department in the Perelman School of Medicine found a key strategy to reducing brain fog is mindfulness, taking a moment to be aware of surroundings to reduce stress levels.

“In times of high stress, people are often thinking ahead and worried about the future, or worried about something bad that happened in the past. Mindfulness can pull on the prefrontal cortex — the region of the brain in charge of executive functioning — which can reduce emotional activation in the limbic system and help you stay calm and in the moment.” - Lily Brown, PhD, Professor of Psychology in Psychiatry

Morning Mindful Moments
For the next ten days, take the first five minutes of each morning to perform the following:

• Breath: Inhale for 4 counts, exhale for 8. Repeat for two minutes. 

• Write: Jot down three simple things you are grateful for. 

• Move: Spend two minutes moving. Plank, squats, yoga, jumping jacks, dance – any kind of movement. 

Nora’s Naturals 

Superfood Bowls 

One simple way to support energy while working from home is a consistently healthy lunch. When we are back to back on Zooms, it is next to impossible to even think about preparing anything to eat. 

This usually leads to grabbing something easy (usually in a package) and going on with the day. Unfortunately, the packaged foods not only spike blood sugar and cause us to hold onto fat, but can actually raise cortisol (stress hormone). 

A quick and easy way to ensure we are fueled throughout the work day is to prepare the makings of superfood bowls on a Sunday, and have it ready to go for the week. Five minutes of assembly and then on with the workday. 

I have listed wonderful bases, toppings and dressings to create a delicious bowl.  Mix and match to create your preferred bowl!

BASE 

• Arugula, kale or spinach 

• White or brown rice

• Quinoa 

• Couscous 

• Black beans

TOPPINGS

• Sweet potato 

• Avocado 

• Grilled chicken, steak or shrimp 

• Nuts and seeds 

• Roasted veggies 

DRESSINGS/SAUCES

• Olive oil, lemon and salt 

• Salsa 

• Pesto 

• Hummus 

• Aioli 

Rhythms of Renewal

What we put into our bodies is what we get out. Balancing so many responsibilities into our weekly schedules can become quite stressful which may lead us to slack in attending to our needs. Nevertheless, our bodily needs are something that should not be ignored. This week I am targeting ways to destress, relax and jump back into a solid rhythm of renewal. Go ahead and check it out!

Enhance Nutrition

When we have an injury that needs healing, the body sends pro-inflammatory cells to the injury site to keep out bacteria, virus, and infections. Inflammation should be just right for what it's sent out to fix, not too much or too little, and should go away when the job is done. Through excessive stress, environmental toxins, processed sugars and prolonged fatigue, inflammation can become chronically high and lower our immune defense.

Here are a few nutritional enhancements to lower inflammation in the body.

• Turmeric is a natural anti-inflammatory. For a quick and delicious way to consume it, blend 1 tablespoon grated turmeric root or powder, ½ cup coconut milk, ½ frozen banana.  

• Collagen regrows connective tissue and improves cellular turnover. Incorporate 1-2 scoops collagen protein powder into any smoothie or soup.  

• Broccoli sprouts support methylation which drops inflammation and improves t-cell function. Enjoy on a salad or with any meal. 

• Elderberry contains potent antioxidants that are essential for cellular turnover and immune defense. Enjoy elderberry tea any time of day.

Mindfulness

Any form of mindfulness based stress reduction can alleviate anxiety, strengthen parts of the brain responsible for attention and calm the nervous system thereby reducing inflammation in the body.

My challenge to you… for five days straight perform these simple and short breathing techniques. Incorporate it at the same time daily if possible to keep consistency. You will feel a significant shift in your stress levels

Enhance Energy 

Improve Creativity 

Reduce Stress 

Prolong Focus 

Nora’s Naturals

When all else fails, sometimes a delicious cocktail or mocktail is essential at the end of a long work day! Keep it clean and stay on track by using this simple list of staples: 

Staples of Clean Cocktails: 

• Quality Spirit: tequila, gin or vodka 

• Clean Mixer: club soda 

• Citrus: lime, lemon, grapefruit

• Spices/Herbs: jalapeno, basil, mint 

• Optional Sweetener: honey, stevia, maple syrup 

Staples of Mocktails: 

• Clean Mixer: club soda

• Citrus: lime, lemon, grapefruit

• Spices/Herbs: jalapeno, basil, mint

• Berries: muddled raspberries, blueberries, blackberries

• Optional Sweetener: honey, stevia, maple syrup

Thriving Physique

With Valentine’s Day around the corner and many delicious indulgences to be had, I thought it would be beneficial to focus this week’s blog on weight management as a chemical process rather than calories in/calories out. Read below to go through my perspective on weight management to understand how it is meant to align with a busy lifestyle and not feel deprivational.

The Basics of Insulin

When it comes to how our body USES and STORES the food we eat, the first thing you should know is what INSULIN is and how it works in our body. 

What is it?

INSULIN is a hormone, which is a chemical messenger that attaches itself to cells, and tells them how to act. It's produced by our pancreas and injected into our bloodstream. Insulin has two primary roles: 

1. Tells our cells to accept glucose and burn it for fuel.

2. Tells our liver to convert the excess glucose into glycogen or fat for fuel storage.

What it does in our body.

When we eat any food, with the exception of pure fat, our blood sugar (glucose) goes up. Too much or too little blood sugar (glucose) is deadly to our bodies.

To deal with it, our pancreas secretes insulin into our bloodstream, to chemically direct the blood sugar into cells (muscle cells, liver cells, brain cells, etc...) to be used as fuel. When we have excess blood sugar, which we always do, we send the rest to the liver to be turned into glycogen and fat. 

Glycogen and fat are our bodies' way of storing excess fuel for a later date. Glycogen is a short term energy supply that can rapidly be turned back into glucose for energy and is stored in our muscle tissue and liver. Fat is a long term energy storage vehicle that has to have the perfect conditions for your body to turn it back into usable fuel.

When insulin is present we DO NOT have the ability to access glycogen or fat for fuel. We can’t simultaneously use glucose and fat ketones for fuel. It is one or the other.

Therefore, high levels of insulin or a high level of insulin resistance (we'll talk about that specifically soon) are responsible for keeping excess visceral (belly) fat in our body and liver (fatty liver disease), both of which are heavily linked to many horrible end of life diseases like heart disease, cancer, and diabetes.

Summary

• Food raises blood sugar and therefore raises insulin

• Insulin tells the blood sugar where to go to be used as fuel

• If insulin is present in our system we CAN’T burn body fat

• Carrying excess visceral fat and fatty liver disease are heavily linked to early death.

Bottom Line

Insulin is an essential driver in weight loss. In order to obtain the physical results we seek, it is KEY to manage insulin.

The Dreaded Insulin Resistance

What is insulin resistance?

To be as concise as possible, insulin resistance means that it becomes harder and harder for insulin to attach to our cells and tell them to let in glucose to be burned as fuel. 

Why is it massively important?

Insulin resistance is a proven precursor to all of the metabolic diseases, cancer, diabetes, heart disease, Alzheimers and dementia. YOU DON'T WANT IT! NOT to mention that it keeps us overweight and holding onto body fat.

How do we become insulin resistant?

1) Processed Foods and Sugar

Processed foods and sugar are digested very quickly in our system, turned into blood glucose and subsequently moved into our bloodstream for our cells to use as fuel. From there, insulin is injected into the bloodstream and tells our cells to burn the glucose.

Processed foods and sugar give us the biggest and longest lasting glucose spikes, so they make our body produce the most insulin. The process of digestion to burning the fuel isn't the problem. It is the amount of glucose we're getting and the consistent flow of glucose that's the big issue. The more we have to use insulin to deal with glucose, the more resistant our cells become to its effect. This happens for the exact same reason that we become tolerant of alcohol and it takes more for us to feel a buzz. It is a defense system our body uses so we don't over use any chemical our body produces or ingests. 

Unfortunately with glucose we have no choice but to utilize it somehow. To do that, we have to produce more and more insulin to direct it around the body.

2) Snacking

In the spirit of being thorough, just know there is much more to how we become insulin resistant based on our sleep, stress, exercise levels, gut health, breathing and much more. We'll cover most of these as well, hooray! Processed foods and snacking are just the easiest places to start. 

Summary

• Insulin resistance is a precursor to all of the end of life diseases.

• The more glucose in our blood stream, the more insulin we have to make and the resistant our cells become to its effects.

• Processed food, sugar, and snacking are the prime culprits for insulin resistance.

Bottom Line

Insulin resistance, brought on primarily by snacking, processed foods and sugar, will sabotage our weight loss efforts and can lead to disease. 

How We Control Our Insulin

Although there are many ways that we can control our insulin levels, one of the best places to begin is by eating a whole foods diet. You are probably wondering, what does that entail? Well, continue reading and I will be happy to share with you!

How we control our insulin response - Eating whole foods

Swapping processed foods for whole foods can be a transformative step to managing insulin (weight loss), lowering inflammation (anti-aging) and creating a sustainable source of energy for the body and the brain. 

What is a whole foods diet?

Simply put it's a diet consisting of nothing but non processed fruits, vegetables, and animal products.

What are processed foods?

Processed foods are whole foods that have been refined in an attempt to make food products taste better and have longer shelf lives. In doing so, food manufacturers simplify the chemical structures of food and strip it of fiber, fat and micronutrients. If it comes in a box or a wrapping, it's probably man made and should be avoided.

What are the downsides of processed foods and what does that mean for weight loss? Unfortunately the down sides are immense:

• Insulin Resistance: Processed foods are made from simple carbohydrates. When we eat simple carbs we digest the food faster. This leads to rushes of glucose and bigger spikes of insulin. Over months and years of eating simple processed foods, we become resistant to the effects of insulin and get all the negative outcomes. Remember more insulin means more weight gain.

• Digestion Issues: We lose all the fat and fiber. Fat and fiber are essential for your health in MANY ways, but in the context of this course they are extremely essential for controlling our blood sugar levels. Fat and fiber have both been proven to slow down the digestion process and slow down how fast glucose enters our bloodstream. That happens in two ways, one, it literally takes longer for whole foods to reach the gut bacteria that can digest complex foods and two, it literally takes longer for the gut bacteria to break down the food once it gets there. The slower the breakdown, the less insulin we need and the less fat we'll make.

• Increase Inflammation: Through the physical or chemical alteration process of refined foods we lose the micronutrients that the whole food once had. For example, when we mill wheat products we remove the fibrous husk that contains most of the fiber, b-vitamins and phytochemical.  Micronutrients usually come in combinations that make them more bioavailable to us. That means when we refine the food and lose some of the micronutrients, we may render some of the other nutrients unavailable to us, because they aren't digested in the proper combinations. Less micronutrients means our cells work less efficiently and we create more inflammation, both of which lead to weight gain.

• Poor Gut Health: We are feeding the bad gut bacteria. Processed foods get digested early in the intestines and feed bacteria that can be harmful to us. On top of that the bad gut bacteria produce waste products that inflame our system and poke holes in our gut lining. All of that causes a lot of inflammation in our body and the more inflammation the more trouble we'll have losing weight.

Adding some quick historical context:

Humans have been hunter gatherers for 99.5% of our existence, subsistence level farmers for .5 % and industrialized for .008 % of it. We simply have not had enough time to evolve into eating the processed foods we have access to now. Whole foods are what we have evolved on.

Summary 

• Processed foods digest too quickly and spike our insulin.

• Processed foods are stripped of fat, fiber, and micronutrients.

• Processed foods feed bad gut bacteria.

All of the above increase inflammation and increase visceral fat gain.

Other benefits of a whole foods diet:

• Keeps hunger at bay- we won't need to snack as often when we get the full spectrum of fiber and fat that whole foods offer, which are proven to stop the hunger response.

• Better absorption of nutrients- we obtain the nutrient combinations that we have evolved to use together.

• Less expensive than eating out- when you use whole foods you don't get the high markups that happen when others are preparing foods for you. Yes, it may take a little more time for you but the health benefits are more than worth it.

• Utilizes essential nutrients- fiber from whole foods keeps us regular and is made into essential nutrients by our gut bacteria.

• Lowers systemic inflammation- essential for warding off disease, feeling energized and slowing down the aging process. 

Top Tips: Whole Foods Diet

• Shop the perimeter of the store. Most processed foods are always in the middle of the store. Most whole foods are on the perimeters.

• Learn a few easy recipes. Look up some of your favorite dishes and pick two that have easy recipes to follow. Use these dishes as staples for your weeks and expand on them one recipe at a time. 

• Buy a crock pot. Crock pots are amazing tools for people who just want to throw a few things in a pot and not think about it until dinner time. Try to make more than necessary so you have leftovers for lunch. 

• Plan your lunches. Lunch is the easiest way to stray from a healthy path. Try planning out your lunch for the week on Sunday so you can just take it with you to work. It will save you time and headspace for important things, it will also transform your health.

• Don't be afraid of fat, even saturated fat. Fat is essential to every cell in our body. More importantly in the context of losing weight, fat helps keep us full. Choose quality fats like nuts, seeds, avocados, olives, olive oil, hard cheeses, fish, beef and eggs. 

• Don't get mad at yourself for eating something you know isn't good for you. Everyone makes mistakes on their health journey and nothing is ruined in one sitting. Just acknowledge that wasn't the best choice and do better the next meal.

• Shop only for necessities. When we have snacks around the office and house, we are much more likely to eat them. Choose smart snacks like dark chocolate, berries and nuts.

• One Meal at a Time: Plan one meal a day where you eat all whole foods. For example, instead of having pasta, enjoy roasted veggies or sweet potatoes. Slowly increase the meals where no processed foods are present.

Self Care Habits

Simple acts to heighten abundance, stimulate positive thought and sustain energy in the midst of stress. 

Self care can feel contradictory. There are few daily reminders to focus inward, and nourish ourselves first.  We spend a significant amount of energy as outputs, rather than inputs. Between work, family, friends, daily tasks and responsibilities, it can be easy to spend 90% of our energy as an external focus with little left over to rejuvenate ourselves. After a while, this output can add up to depletion. I know when I don’t spend any of my energy inward, I am not nearly as helpful or valuable to those I would like to help. My work is nowhere near as creative as I expect it to be, and I generally just feel low. 

This week, I would like to share actionable self care strategies that do not take up too much time, but can make a difference in our state. As always, use any segment that speaks to you. Every day is different, so you can refer back to the specific section on the days you need it most. We are all working hard, doing our best. Adding in a little extra love, time, and care for ourselves is worth it. 

Positive psychology is the science of what is needed for a good life. While this focus is not new, dating all the way back to Aristotle's investigation of eudaimonia (a Greek word commonly translated as the state of good spirit or happiness), the emergence of effective disciplines to achieve this state is relatively modern. The Authentic Happiness theory demonstrates four areas of life that come together to create sustained joy. 

The Pleasant Life

Having as much positive emotion as possible and learning the skills to prolong and intensify pleasures.

The Engaged Life

Knowing personal character (highest) strengths and recrafting your work, love, friendship, play and parenting to use them as much as possible.

The Meaningful Life

Using personal character strengths to belong to and serve something that is larger than oneself.

The Achieving Life

Dedicated to achieving for the sake of achievement. There are specific strategies that have been proven to support all four aspects of Authentic Happiness: 

• Personal Relevance: Creating patterns, carrying out healthy routines and reinforcing positive thoughts to focus on oneself. 

• Perceived Challenges: Participating in experiences and engaging in daily challenges that stretch (neither over-match nor under utilize) existing skills. 

• Clear Proximal Goals: Setting short term goals  to become engrossed in the experience, and make engaged goal-striving more likely. 

Morning Mindset Journal 

Just like our physical challenge of the month, the mental component is designed to be done daily without impeding the schedule. Take 3-5 minutes first thing in the morning for the next 30 days to complete the prompts below. No need to overthink it. Just fill out whatever comes to mind that day. 

Every day is different, and there is no right or wrong way to complete it. Just the act of identifying these key areas daily can have a direct effect on mindset, gratitude and overall happiness. 

The Pleasant Life: Write down three positive thoughts, feelings or recent experiences that made you feel joy. 

The Engaged Life: Write down three personal characteristics you want to activate today- whether at work, in relationships or out in the community. 

The Meaningful Life: Write down three simple actions you can complete today that would have a positive impact on someone or something. 

The Achieving Life: Write down three goals that you plan to accomplish today, then write down one action item for each to complete by the end of the day. 

Similar to the connection between exercise and brain function… There is a bidirectional connection between the gut microbiome and the feelings of happiness/satisfaction in the brain. The human gut is lined with more than 100 million nerve cells. The digestive tract produces 90% of our feel good hormone serotonin, and the gut bacteria produces many other neurotransmitters such as dopamine, norepinephrine, acetylcholine, and GABA. All of these neurotransmitters are critical for mood regulation, concentration, motivation and reward. 

There are ways to feed the healthy gut bacteria and minimize the bad bacteria. For this month’s challenge incorporate two items daily from the “Super Strength” list below and cut out two items daily from the “Old Offenders”. 

Super Strength: 

• Plantains 

• Kimchi 

• Sauerkraut 

• Yogurt (no sugar) 

• Kefir (no sugar) 

• Dark leafy greens 

• Berries 

• Seaweed 

• Apples 

• Asparagus 

• Flaxseed 

• Artichoke 

• Natto 

• Gouda, cheddar, cottage cheese 

Old Offenders: 

• Soda 

• Fruit juice 

• Packaged snacks

• Cereal 

• Pasta 

• Candy 

• Crackers 

• Baked goods (unless homemade) 

• Nutrition bars 

Noras Naturals

Part of self care to me is indulgences. I really enjoy desert, and always trying to find healthier ways to get to treat myself throughout the week. Here are a couple new recipes for cookies. Each recipe uses most of the same ingredients, so you do not have to buy too many items. They are also very simple and time efficient. 

Snickerdoodles 

• 2 cups almond flour 

• ¼ teaspoon baking soda 

• ⅓ cup melted coconut oil 

• ¼ cup honey 

• 1tbsp vanilla extra 

Combine all ingredients in a bowl. Place in the refrigerator for 10 minutes. Roll into balls and bake for 9-12 minutes at 350 degrees. Once cooked, roll balls into a mixture of cinnamon and coconut sugar. 

Coco Brownie Cookies 

• 2 cups almond flour

• ¼ cup cacao powder

• ¼ tsp baking soda

• ½ cup coconut oil

• 4 tbsp honey

Combine all ingredients in a bowl. Let cool in the refrigerator for 30 minutes. Place into cookies on a tray and bake at 325 degrees for 12-15 minutes. 

Coconut Cookies 

• 2 ½ cups unsweetened coconut large flakes

• ½ cup almond flour 

• ¼ cup coconut oil 

• ½ cup maple syrup 

Combine all ingredients in a bowl. Bake at 350 degrees for 12-15 minutes.

I hope this week’s self care strategies and yummy recipes are a great start to the busy month ahead. Thank you for your consistent energy and taking the time to join me here every Friday!

Five Wellness Tips

It seems that we are constantly moving and grinding throughout the work week. To keep it short and simple this Friday I just wanted to give you all a friendly reminder to stop and make sure that YOU, both mentally and physically, are taken care of! This week I am sharing with you 5 simple wellness tips that I look forward to throughout my day to make sure I am taking care of myself! Once reading through, I want to vocalize that it is totally okay if some of these tips do not resonate with your preferences enough for you to practice these daily. However I hope they certainly get your juices flowing so that you have some options to refer to.

Floss Twice Per Day

WHY: The International Journal of Epidemiology conducted a study on 5,611 subjects and found those who did not floss increased their risk of mortality by 30% compared to those who flossed daily. The mouth contains a number of bacteria that link to the gut. When the toxic bacteria are not cleaned out daily, plaque and inflammation start to build. This type of inflammation is a precursor to chronic diseases.

TRY: Floss as soon as you wake up and right before you go to sleep.

Enjoy Matcha Each Afternoon

WHY: Matcha tea contains three times as many antioxidants as standard green tea, because of the way it is harvested. The process of shading the matcha plant increases the chlorophyll and amino acid content.   In a study published in the American Journal of Clinical Nutrition, researchers found that regularly drinking matcha can result in an increase in your body’s rate of thermogenesis (the rate at which you burn calories) from 8-10% (without matcha) to 35-43% (with it)! The study also found the catechins in matcha reduces the damage caused by free radicals, slowing down the aging process and reducing inflammation. 

TRY: Matcha Latte

•  2 Teaspoons Matcha Powder

• 1-Cup Coconut or Almond Milk

• 2 Teaspoons Honey

• Mix together and serve hot

I enjoy this in the afternoon when I want to switch over from coffee. It’s an excellent way to keep energy up without disrupting sleep. I’ll have the latte as late as 5pm.

Breathe Deeply for 5 Minutes Daily

WHY: The Journal of Neuroscience found a change in brain chemistry when implementing breathing exercises and meditation. The findings demonstrated there is specific growth in areas of the brain responsible for attention and processing sensory input. The studies also showed that guided breathing could alter gene expression, greatly improving immune function and energy metabolism.  Additionally, taking longer exhalations illicit the relaxation response offsetting the

detrimental physiological effects caused by stress. 

TRY: Pick a specific time each day for your breathing routine, put it in your calendar as if you would an ongoing conference call or a meeting. Repeat daily at the same time as best you can. Keeping it consistent helps to ensure you will stick to it. You can simply sit and breath to music or in silence- breathing in for 3 counts, out for 5. Inhale 3, exhale 5. There are great apps for additional meditations, such as Calm and Headspace.

Move for 20 Minutes Daily

WHY: The Harvard Alumni Health Study published in the New England Journal of Medicine found the importance of keeping a consistent exercise regime.  The participants who started and kept up an exercise program had a 23% lower risk of chronic disease than those who started a program and eventually stopped.

The Department of Physiological and Brain Sciences at Boston University has proven that exercise can help treat depression, while low activity can be a major contributing factor to depression. Moderate daily exercise increases brain derived neurotropic factor  (critical protein in neural network of the brain) and serotonin (fulfillment hormone), both essential for lowering anxiety and influencing mood.

TRY: Perform 20 minutes of daily HIIT training, walk, bike, swim, yoga… any type of movement you enjoy. Just like the breathing routine, put 20 minutes of movement as an ongoing appointment in your calendar.  If you’d like a guided workout, here are a few options (https://www.youtube.com/channel/UCh0ZILWcaTpKVJjuVne3e1A/featured).

Eat Dark Chocolate

WHY: The phenolic antioxidants in cocoa stimulate changes in the pathways involving gene expression, protecting the nerves from injury and inflammation.  The US National Library of Medicine found the cocoa in dark chocolate to protect the skin from oxidative damage from UV radiation and have beneficial effects on satiety, cognitive function, and mood. A study conducted by the National Institute of Health found that eating dark chocolate two or more times per week lowered the risk of having calcified plaque in the arteries by 32%.  Cocoa also stimulates the production of serotonin, which helps improve overall mood.

TRY: Enjoy dark chocolate (70% cocoa or above) each day. I have 2-3 pieces in the afternoon when my energy is low or at night when I’m craving sugar. A few great brands- Lindt, Alter Eco, Theo

Sustainable Habits & Transformative Tips

Happy Friday! I hope you are feeling refreshed and ready for what’s to come as we make our way through January! The many steps you’ve taken to get to this point should be celebrated. While New Year goals and resolutions seem to motivate significant changes during this time of the year, it should also be a time to consider the numerous healthy decisions and profound progress you’ve made along the way. This progress can sometimes be forgotten when we are attempting to stick to the resolutions.

If you are like me, I usually write a long list of resolutions that is either lost or ignored by February 1st. The pace picks up, and my personal intentions fall by the wayside. This can create additional anxiety or disappointment for falling short. It can be an uphill battle to stick to our goals/resolutions, because they’re typically results driven versus identity and process driven.

In order to obtain the desired outcome, it is incredibly helpful to identify the why behind it (identity) and the simplest steps to get there (process). By writing out in detail the reason behind the goal, we begin to align the ideal vision of ourselves with lasting behavioral change.

For example, instead of setting one goal to meditate for 10 minutes every day and hope to find the time to do so, I first identify what that goal will create in my life- the ability to enjoy the moment - expand awareness and compassion for others -new appreciation for loved ones - a person who lives in abundance instead of scarcity. This one simple goal just became more powerful, and now has a greater affect on my overall identity.

The second phase is the specific process on how to actually implement the goal. If there are no outlined steps or habits to repeat each day, it will be much more difficult to reach the goal. In the book, Atomic Habit by James Clear, he illustrates four main principles for lasting behavior changes:

Make it Obvious

Habit staking: Take a current habit and pair with a new one. If your goal is to exercise each day, pair a 10-minute at-home workout routine with the 10 minutes in the morning you are watching the news.

Environment: Habits are easier to create in new or changed environments. If you want to eat less late at night, spend the last 30 minutes before you go to bed in a space with no screens. The blue light from screens activates ghrelin, the hormone responsible for hunger.

Make it Attractive

Temptation Bundling: Pair something you want to do with a task you need to do. For example, bake cookies (maybe the Nora’s Naturals below) while you listen to a productive podcast or walk on an incline on the treadmill while you watch a great TV show.

Routines: Create some form of happiness that is built in to your daily tasks. For example, if you need to do x # of follow-ups a week, do so while you treat yourself to your favorite latte. The mind starts to associate the task with an enjoyable experience for the senses.

Make it Easy

Repetition: Habits begin to be automatic through repetition. Start with 2 minutes per day of the desired goal. For example, two minutes of deep breathing, writing, exercise, complementing others. Whatever it may be, just two minutes will start to pattern the brain and create new neural pathways. After a week, expand the time.

Automate: Create a daily appointment in your calendar as if it were a meeting. If it is scheduled with an automatic reminder each day, we are much more likely to stick to it.

Make it Satisfying

Tracking: Create a system that rewards your progress. For example, each day give yourself a point for whatever habit you are forming. If you decided to give up sugar, you get a point each day you don’t eat sugar. After 30 points, reward yourself with something you enjoy like a spa treatment.

Partner Up: Share your progress with a partner. Your efforts are valuable and it can be extra motivation when they’re recognized. By partnering up and sharing your daily points, it can create a healthy competition or just simply strong support.

These tips from James Clear, although appearing to be quite simple, have proved to be a significant game changer for my mindset! Each goal that I have set for myself is no longer just a far away target to reach. These goals are now more personal, and each one that I have set for myself is set with intention.

Go ahead and give this strategy a try to see how connecting your goals with your deeper meanings and intentions may allow you to further grow!

Travel Well: Top Tips for Healthy Trips

As someone who is constantly on the go, I understand how draining travel can be at times. Long flights, queuing in even longer lines and the still stares waiting at baggage claim are certainly not the highlights of our trips. All this stress can feel overwhelming and make you feel exhausted before you can even begin to experience the wonderful opportunities that await you on your trip. This normal stress can become even more heightened during the holiday season. Remembering all the gifts and baking enough treats to bring to your celebrations although so fun, are quite difficult to balance.

Nevertheless it is important to prioritize your health and wellness no matter how busy you become, because at the end of the day, your body is your temple and should be treated with love and respect.

Today I am sharing my 3 pillars that I utilize every time I travel, and which I have found to transform my overall traveling experience. Happy Holidays!

Pillar 1: Enhance Immunity

Increase Vitamin D

Aim for 10-15 minutes of time in the sunshine per day or take a vitamin D supplement to reach optimal levels of the essential vitamin. You can also add foods rich in vitamin D such as egg yolks, fish and grass fed beef. Vitamin D not only protects bones, but plays an important role in overall immunity. The cells in the immune system can synthesize and respond to vitamin D.

A study published in the Archives of Internal Medicine found that low blood levels of vitamin D were associated with a doubled risk of death overall and from cardiovascular causes in women and men (average age 62) referred to a cardiac center for coronary angiography. Additionally, a study published in the Archives of General Psychiatry found a relationship between vitamin D deficiency and depression in women and men ages 65 to 95. Finally, the University of London found that daily or weekly supplementation had the greatest benefit for individuals with the most significant vitamin D deficiency (blood levels below 10 mg/dl) — cutting their risk of respiratory infection in half.

Protective Foods

Add in three powerhouse foods to your nutritional routine, whether home or away- walnuts, blueberries and olive oil. It could be a work dinner where you are asking for extra olive oil, bringing a small box of berries on the plane, or grabbing a handful of walnuts between meetings- your brain and body will reward you for these anti-inflammatory, anti-viral choices.

• Walnuts

  • Benefit: ALA is a potent antioxidant that recycles Vitamin C and Glutathione. It plays an important role in the maintenance and repair of the central nervous system, which is responsible for controlling neural pathways. ALA also improves vascular function, which helps in the repairing process of damaged tissues and improving defense against pathogens. ALA can also neutralize and remove toxins like metal accumulation from mercury in fish (eat walnuts before the sushi dinner).
    How to Enjoy: Take a bag of walnuts with you on the plane and to snack on between meetings. I like to bring a bag of walnuts combined with dark chocolate and salted macadamia nuts, which fits easily in my purse.

• Blueberries

  • Benefit: Flavonoids in berries activate an enzyme in the body called Enos, which increases the flow of blood and oxygen to the brain. Without this boost, the brain becomes tired as the day goes on and it may be harder to concentrate. Berries are also power-packed with protective antioxidants that reduce inflammation, neutralize the oxidative stress that causes damage to our DNA, and help protect against pathogens.
    How to Enjoy: Before heading to the airport, make a quick stop at any grocery store and buy a small box of berries. Eat as a snack on its own or add to dishes such as oatmeal.

• Olive Oil

  • Cognitive Benefit: The brain uses 20% total intake of oxygen, which can make it vulnerable to free radicals. In order to combat the negative effects, the brain feeds off of natural antioxidants found in certain foods. These antioxidants, like the powerful polyphenols in olive oil lower inflammation. Additionally, olive oil is high in Vitamin K, which boosts the brain’s processing speed, and increases cellular turnover. Vitamin K is only stored in small amounts in our body and depletes quickly if you don’t get vitamin K in your diet regularly

sUGAR SWAPS

• Pretzels for nuts

• Salad dressings for olive oil/salt

• Candy for dark chocolate

• Traditional sugary cocktails for tequila or vodka with citrus & club soda

Pillar 2: Accelerate Energy

A four-minute routine is sometimes all you need (and all there is time for) when getting just a few hours of sleep and having to be on a global sales call first thing in the morning. The great thing about the 4-minute workout is it actually raises metabolic rate for 24 hours after the workout. Perform this quick, 4-minute routine each morning before you start the day. You will feel much more energy, clarity and accelerate fat burning.

Productivity Planks

After sitting on a plane or having back to back meetings, the entire body can feel fatigued. Back pain typically fires up and by the end of the day, we feel burnt out. One easy and quick strategy can be integrating planks. Planks engage all the main muscle groups of the core and glutes, taking pressure off the low back and negating the effects of sitting. Any type of plank will boost energy and improve productivity. Perform the following plank series 3-4 times per day, holding each plank for 30-60 seconds.

Forearm Plank

• Come onto your forearms with legs extended straight back. Clasp hands and bring elbows directly under the shoulders. Come up onto the balls of your feet, forming a straight line from head to heels.

• Draw belly button toward spine. Engage quads and glutes the entire time.

Side Plank

• Come onto your right forearm with elbow under shoulder and feet stacked. Lift hips up as high as possible, forming a straight line from head to heels.

• Extend left arm directly over shoulder and press right hand into the mat. Keep core engaged the entire time.

Straight Arm Plank

• Place hands under shoulders and come up onto the balls of your feet. Keep arms extended to straight and gaze toward the floor.

• Squeeze shoulder blades together and draw belly button toward spine. Keep quads and glutes engaged the entire time.

Straight Arm Plank with Shoulder Touch

• Place hands under shoulders and come up onto the balls of your feet. Bring feet wider than mat width. Keep arms extended to straight and gaze toward the floor.

• Keeping hips still, bring right hand up to touch left shoulder. Return to center and bring left hand up to touch right shoulder. Continue to alternate, keeping torso and legs as still as possible.

Pillar 3: Deep Sleep

Goodnight Honey

Adding 1-2 tablespoons of honey into tea or hot water before bed allows the body to naturally repair throughout the night. The liver is responsible for regulating sleep hormones, increasing fat metabolism and lowering inflammation in the body. The liver needs glycogen in order to do this and keep stress hormones (like cortisol) at bay. Honey restocks the liver selectively without digestive burden or spiking blood sugar and forms a stable supply of liver glycogen. Honey also contributes to the release of melatonin, which is the hormone required for both the recovery and rebuilding of body tissues during rest. I like to travel with a small jar of raw honey that I can add to teas at night at the hotel or enjoy a spoonful to curb sugar cravings.

Sleep Scents

Include any of these scents before sleep. You can use any or all as essential oils (rub between palms and inhale deeply) or scented candles in the bedroom before sleep.

Lavendar

Researchers have found that lavender increases slow-wave sleep, instrumental for slowing heart rate and muscle relaxation—thus promoting restful sleep.

Bergamont

Studies have found that bergamot essential oil induces physiological changes, such as lowering heart rate and blood pressure that precede sleep.

Valerian

Valerenic acid in valerian oil is known to inhibit the breakdown of the neurotransmitter GABA, which induces sleep. It works on the principles of anti-anxiety medicines and promotes deep sleep.

Peppermint

The anti-inflammatory nature of peppermint oil helps in clearing the airways and reduces snoring and sleep apnea symptoms.

Sleep Schedule

Aim to go to sleep and wake up at the same time as many days per week as possible. By staying consistent (even on the weekends), the body can self regulate and create the right hormone release each evening to set up for a deep sleep. A study with 1,000 people conducted by Harvard University found that the time you wake up every morning may be just as important as the time you go to bed the night before. The results showed people with a strict wake-up time reported being more content overall in every area of their lives.

Beat Screen Fatigue

Screens emit a mix of red, green and blue light that can affect parts of the brain responsible for attention, disrupt circadian rhythm and dysregulate blood sugar.

Several studies from The Harvard School of Public Health showed the effect of screens on dopamine production mimicking addiction. Dopamine, the “feel-good hormone,” is part of the brain’s pleasure and reward circuits. Playing video games turns on similar brain regions as those linked to cravings for drugs and gambling. Same goes for social media — every time we see a new post or get a reaction to ours, it’s like a hit of brain candy. If we produce too much dopamine in the brain, we will just need more and more of it. This hinders our serotonin production, which leaves us feeling anxious or unhappy.

An ongoing study from the National Institute of Health found pre-teens who spent seven or more hours in front of a screen had a thinning of the brain's cortex. This is the region of the brain responsible for processing information from our five senses.

Throughout the pandemic, many of us have become glued to our screens in order to keep up with our jobs, family and friends. In order to gives ourself a screen detox and ensure that we are staying present in the moment throughout this holiday season, I recommend giving these three tips a try.

Gamify

Start a competition with a friend or family member to see who has the lowest screen time each day for the course of ten days. You can check screen time on all mobile devices. This can become fun and competitive by keeping track of the total time, add it up each day and the lowest score at the end of the competition gets a prize of their choice.

You may be surprised about what you find yourself making time for instead of your phone. This winter I’ve been particularly eager to go on walks to enjoy the nice crisp air! Thankfully we have had some small heat waves so I can get away with venturing outside without a jacket sometimes. Although I am always one to enjoy bundling up during the cold as well.

Remove Notifications

While you may have to keep some notifications, most notifications that appear on your phone are unnecessary hits of dopamine to the brain – keeping the mind and body in a constant state of fight or flight.

Removing your notifications will allow yourself to focus solely on whatever is in front of you. Whether that be work, a date, time with your family or working out, having your undivided attention on one activity will give you a nice reset.

Screen Free Saturdays

Take one day on the weekend (four total for the month) to take a complete break from screens. Try to give yourself this gift. Encourage family or friends from the competition to do this with you. It’s amazing how refreshed you will feel going into the week.

The Importance of Finding Time for Self-Care as an Entrepreneur

Entrepreneurs have always had a lot on their minds, but the ubiquity of modern technology adds a layer that can be exhausting. In between strategizing inventory challenges and expansion plans, business owners are also barraged with customer emails, Slack messages, and social media notifications. It’s a quick recipe for burnout without appropriate breaks and self-care.

Below are 4 main takeaways from my FastCompany interview with Leann Livingston, the senior international marketing manager at Square, about the importance of prioritizing breaks, ways to free up time for self-care & how to recognize early signs of burnout.

Self-care is a business imperative that should be prioritized.

Time is money, so the idea of a 30-minute lunch—or even a five-minute walk outside—might sound impossible at first blush. “We’re wired to be productive,” Tobin says. “Yet I always find that being productive does not necessarily equate to the best performance.”

Through that lens it’s clear that self-care is a smart business investment. Trying to work through periods of low energy or feeling overwhelmed typically leads to tasks taking longer and subpar work. “Five minutes a day can add up to significant change in our mood or mindset,” Tobin says. “[It’s about] being okay taking that time, knowing that … it’s all going to be there, but you’ll be even more creative and productive when you get back to it.”

Livingston takes a daily half-hour lunch break away from the computer, during which she puts down her phone, goes outside, and focuses on a meal—a routine she describes as life-changing. “It never feels like you have time to take out of your day,” she says. “But you will always be better off for it. [Even] if you just sit outside for 30 minutes, it will help you get through the rest of your day much more efficiently, versus kind of just dragging through the rest of it.”

As for the notion that self-care is selfish, the pair wholeheartedly disagree. “You are doing what you need to actually be your best version of yourself,” Livingston says, “and that helps support others and those around you.”

Know Thyself: Recognize your individual signs of burnout- and what makes you feel energized.

By the time you’ve hit total burnout, it’s probably been building for a while, Livingston and Tobin agreed. But since everyone has different businesses—and lifestyles—individual signs of stress will vary. For some it might be keyed-up anxiety and finding themselves snapping at family members; others may feel sapped, like it’s hard to get out of bed in the morning.

“For me personally—and … a lot of our small business owners as well—it’s [about maintaining] energy levels. The things I really like doing no longer seem enjoyable,” Livingston says. “You’re no longer energized by the thrill of having your own business. Or things that you used to enjoy start bugging you in a way they wouldn’t normally. That’s when the warning [lights] start to go [on] for me: You might need to take some time out.”

What one does with that time out also ties back to energy. One business leader’s idea of a reenergizing day off may be a massage followed by a night out with friends. By contrast, an entrepreneur who has young children may prefer a quiet reading night. It’s about what leaves you, personally, with more energy to tackle the day.

Delegation & automation are your friends.

For Tobin, delegating tasks to staff is crucial for her—even though many owners may find it hard to let go. “We can only do so many high-level…tasks versus low-level work,” she says. “I [like] outlining those two categories and then breaking them up within our team.… Having that organization, and then knowing that we don’t have to do both categories all the time, has been really helpful.”

Livingston notes the importance of automating routine tasks. Square, for example, offers tools that can automate sending marketing emails and basic communications with customers, as well as other software that assists with inventory, team management, payroll processing, operations, and more. Technology, Livingston says, can “help free up your time, help you prioritize those tasks that need to be [not just done], but done well.”

Incorporate small strategies for quick boosts.

As Tobin puts it, “It’s really nice to be able to go to yoga class for an hour” at lunch, but many business owners could never do that. But a minute here and there adds up. She recommends walking around for one minute every hour, for example. And when she’s overwhelmed, she uses a jade roller that she stores in the fridge, running the cool stone over her face for a “physical stimulus [that] can really snap you out of it.” As for Livingston, she has adopted a daily 30-minute screen-free lunch before diving into the afternoon’s tasks.

Succeed Your Way

- Succeed Your Way -

Success can be present in many different ways. It all depends on the type of person you want to be. Some individuals may want to be an interior designer, an IT sales rep or a social worker. Yet, despite these goals being quite different, the pressure to obtain success remains overwhelming for many people. At the end of the day, it is important to remind yourself that there really is no right way to succeed. Answering the following 2 questions below will help you identify what success means to you, and how you will get there.

#1 What Makes You Happy?

What is it throughout your day or week that most excites you? Is it having the opportunity to meet new people while running errands? Or maybe it's that 2 hour session at the cafe by yourself sending emails out and getting computer work done. There is no wrong answer to this question. But, answering this will give you a lot of insight as to what you should be prioritizing in your life. 

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“Passion is energy. Feel the power that comes from focusing on what excites you” - Oprah Winfrey

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#2 How Do You Function Best?

Just as there is no right way to define success, there is also no right method to obtaining it. As long as your process helps you be the best version of yourself, you will be on the right track. So do some soul searching and ask yourself, how do you work best? The answer to this question will help you learn more about yourself and hopefully make you feel more empowered to lead a lifestyle that sets you up for success!