Enhance Immunity

Happy Friday! Today I want to discuss ways in which we can elevate our immunity. Stress is one of the main causes of a hindered immune system, which is why we will incorporate strategies to shift out of the fight or flight state and into a relaxation response.

Fortunately, none of this week’s strategies will take too much time to implement and you will notice the positive impact right away. You have the power to build the best immune system, and in turn, feel energized and resilient on a daily basis.

Here are a few easy ways to quickly strengthen the immune system and improve overall well being. Try integrating any of the following starting today:

• Nix the Grains and Processed Foods: Cut out or lower consumption of grains, foods in a package, sweeteners, and processed oils (corn, canola, sunflower,soybean, cottonseed, safflower,grapeseed). These create oxidative stress in the body and lower mitochondrial function (powerhouse of the cells). 

• Increase Consumption of Healthy Fats, Polyphenols and Fermented Foods: Enjoy wild caught fish, avocado, olives/olive oil, blueberries, raspberries, sauerkraut, all types of green vegetables. The powerful properties in these foods greatly lower inflammation and heal the gut flora (70% of immunity is made in our gut lining). 

• Lower Blood Sugar and Insulin Levels: Cut out processed foods and sugar. Add in any of the following on a daily basis: 

• Cinnamon- helps control blood sugar

• Reishi- lowers blood sugar levels by downregulating alpha-glucosidase which breaks down scratches into sugar

• Berberine- slows breakdown of carbs

• Matcha- helps stabilize blood sugar

• Apple cider vinegar- lowers blood sugar and improves insulin sensitivity

• High fiber veggies- improves insulin sensitivity

• Breathe Through Your Nose: Deep breathing can shift the body from a stress response to a calm, focused state. By taking it one step further and breathing through your nose instead of the mouth, there will be a greater effect on the body and the brain. Nose breathing results in 10-20 percent higher oxygen uptake, and removes germs and bacteria from the air. Nose breathing sends nitric oxide to your lungs which helps dilates airways in the lungs and blood vessels, increasing immune defense.

For those who want to go a little deeper on immune strategies and the research to support, here are a few additional ways to improve your health on every level.

Aim for 30 minutes of exercise per day. This can be any movement you enjoy. Feel free to switch up the type of workouts, but be sure to get in the 30 minutes daily. There are a number of proven reasons why this is essential to your health and happiness: 

• Exercise Improves Immunity: During exercise the body produces cytokine proteins, which are key in regulating inflammation. Studies conducted by UC San Diego found an aerobic exercise session of 20-minutes resulted in a 5% decrease of inflammatory proteins in the blood stream and a significant increase in beneficial hormones such as epinephrine and norepinephrine. 

• Exercise Improves Learning and Cognitive Function: Exercise stimulates brain cell production and increases brain derived neurotrophic factor. This protein in the brain helps to create new neural pathways, essential for information retention and analytical thought. 

• Exercise Improves Brain Plasticity: The brain capacity to adapt to ever-changing conditions depends on the ability of neurons to modify the strength and composition of their connections in response to both external and internal stimuli. Both endurance and resistance exercises release myokines into the circulation, which improves neural efficiency of the brain. Essentially, any type of exercise allows the brain to improve its capacity for thinking and adapting. 

• Exercise Lowers Stress: During physical activity, the body’s stress hormones such as cortisol and adrenaline lower and the production of endorphins are raised. A variety of studies conducted by the American College of Sports Medicineindicates that being physically active improves the way the body handles stress because of changes in the hormone responses, and that exercise affects neurotransmitters in the brain such as dopamine and serotonin that affect mood and behaviors.

Prolongue Focus & Stimulate Creative Thought

I hope you are finding a few quiet moments to yourself in the midst of a very busy time. It can be an extra challenge to recruit creative ideas when we are feeling burnt out. It’s been a long stretch of virtual meetings, and we may not be easily finding the energy required for performance. It is also a challenge to come up with creative approaches to what used to be the norm. The previous sales strategy or client engagement may have been altered in this new landscape, which gives us even more of a reason to come up with unique ideas.

 For this week’s blog I will be sharing easily applicable strategies to lengthen the time in which we can focus, as well as ignite creative thought patterns in the brain. The lack of focus is perfectly normal. A 2015 Microsoft study found that the average human has an attention span of less than eight seconds. Just in the last 20-minutes of working on this newsletter I have done the following…. Read part of a research paper, walked to the kitchen to heat up my coffee, checked my email, read another part of the research, left two voice texts on my phone, checked my email and then wrote these two paragraphs… yikes! 

Fortunately, there are ways to train our brain to drop into longer stages of concentration and lower this surface level activity. Even though we know from a practical standpoint, these distractions do not serve us, we have to actually create the patterns to shift out of the distracted state. It’s very similar to healthy eating habits. The more we put practices in place to choose foods in their whole form over processed sugar, the more our brain wires to keep making that healthy choice. 

Here are a few simple, yet highly effective ways to train the brain to focus:

Binaural Beats

One simple way to avoid distraction and activate alpha brain waves (creative/flow state) is through the process of brainwave entrainment. This process prompts the brain to access a particular state through a variety of different stimulation modes, including auditory and light. The stimulation convinces the brain’s activity to synchronize to the external stimulation. One simple way to activate this technique in your day to day life is by listening to binaural beats. With binaural beats, you use headphones that play two tones with slightly different frequencies in each ear to create an auditory illusion. 

Simply go on Spotify, iTunes or YouTube and type in Binaural Beats. There will be a number of playlists that come up. You can choose the beats for focus, sleep or energy. I like to listen to these while working at my desk or doing five minutes of deep breathing. 

To take it one step further, incorporate the breathing technique below while listening to binaural beats:

Get the Right Working Temperature

A study from Cornell University found that workers are most productive and make fewer errors in an environment that is somewhere between 68 and 77 degrees. Another study from the Helsinki University of Technology in Finland says the magic temperature is 71 degrees

Take Micro Breaks

A study conducted by the University of Illinois examined the impact on vigilance decrement- a drop in one’s attentional resources.  Constant stimulation is registered by our brains as unimportant, to the point that the brain erases it from our awareness. This study is consistent with the idea that the brain is built to detect and respond to change, Lleras said, and suggests that prolonged attention to a single task actually hinders performance.

"We propose that deactivating and reactivating your goals allows you to stay focused," he said. "From a practical standpoint, our research suggests that, when faced with long tasks (such as studying before a final exam or doing your taxes), it is best to impose brief breaks on yourself. Brief mental breaks will actually help you stay focused on your task."

Incorporate any of the following breaks throughout your day:

Yoga Flow to Activate Energy

https://www.dropbox.com/s/jrj30ydbarfizu3/Executive%20Essentials_Yoga%20Flow.mp4?dl=0 

Guided Breathing to Lower Stress

https://www.dropbox.com/s/focyf1nvbu4yca6/Executive%20Essentials_3x5%20Breath.mp4?dl=0

Core Workout to Rev Metabolism

https://www.dropbox.com/s/vg15afjeoi98mcs/Executive%20Essentials_Core%20Workout.mp4?dl=0

Posture Session to Negate Effects of Sitting

https://www.dropbox.com/s/4fxz01jrqlja4zb/Executive%20Essentials_Postures.mp4?dl=0

Ditch Multitasking

A study at the University of London found that participants who multitasked during cognitive tasks experienced IQ score declines that were similar to what they’d expect if they had smoked marijuana or stayed up all night.

One way to stop multitasking is with the Pomodoro Technique. This is a time management method that uses a timer to break down work into intervals of 25 minutes, separated by short breaks. Short breaks (3-5 minutes are taken between each interval), which aids in the information to be processed by the brain. When the interval is interrupted by anything (even a quick email), the timer must be stopped and restarted once back to the task. The goal is to get through each 25 minute interval without having to stop the timer.

Nora’s Naturals

Nutrition is also another area where we can make simple upgrades to improve our focus and sustain energy. Here are a few of my weekly staples. It can be nice to make these on a Sunday and have them for the week. 

Three (No Bake) Superfood Snacks to Improve Brain Power

Avocado Pesto

In a blender or food processor, mix the following ingredients: 

• 2 avocados 

• 1 bunch basil leaves 

• ¼ cup olive oil 

• ¼ cup water 

• 2 cloves of garlic 

• Salt and pepper to taste 

• Enjoy with raw veggies 

Cocoa Bites 

In a bowl or food processor, mix the following ingredients: 

• ½ cups Oats

• ¼ cup cocoa powder 

• ¼ cup chia seeds

• ½ cup almond butter 

• ½ cup coconut flakes 

• ½ cup coconut oil 

• ¼ cup maple syrup 

• Make into small balls. Store in the refrigerator for 30 minutes and enjoy.

Blueberry Bites 

In a bowl or food processor, mix the following ingredients:

• 10 Medjool dates pitted

• ½ cup almond butter 

• ½ cup blueberries

• 1 tsp vanilla extract

• ½ cup coconut flakes

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.

Anti-Inflammatory Recipes

Happy Friday everyone! I believe it is safe to say that I am in love with cooking! Cooking is not only a fun pass time but also a wonderful opportunity for me to experiment with all sorts of fun ideas that come to my mind. That is why it is such a treat for me every time I get to share with you all some recipes that I personally find both enjoyable and consciously sourced. Cooking my own meals is not only fun, but also ensures that I know I am fueling my body with the right sources of energy. This week’s recipes all have two things in common.

1. They are all soup related (perfect for our winter weather)

2. They are all anti-inflammatory!

Go ahead and give these recipes a try and experience for yourself how a recipe can be both tasteful and health-conscious at the same time.

Sweet Potato Turmeric Soup

Ingredients

• 2 tablespoons (30 ml) avocado oil or olive oil

• 1 small sweet onion, diced

• 1 tablespoon (10 g) finely chopped fresh ginger

• 2 cups (270 g) diced sweet potatoes

• 2 (14-ounce [399-g]) cans black beans, drained and rinsed

• 1 (14-ounce [399-g]) can diced tomatoes, with liquid

• 2 teaspoons (4 g) ground turmeric

• 1 teaspoon ground cumin

• 1 teaspoon sea salt, plus more to taste

• 3 cups (700 ml) vegetable broth

• 1 cup (240 ml) full-fat coconut milk

• Juice of 2 limes

• Optional: organic sour cream

Directions

1. Heat a large stockpot to medium heat. Coat the bottom with oil, then toss in the onion, ginger, and sweet potatoes. Cook for 4 to 5 minutes, or until fragrant.

2. Add the black beans, tomatoes with liquid, turmeric, cumin, and salt. Stir until the ingredients are combined, then add your vegetable broth.

3. Bring the soup to a slight boil; reduce the heat to a simmer. Let simmer for 10 to 12 minutes. Pour in the coconut milk and stir so that it melts in the soup. Add the juice of the limes to the pot.

4. Add sour cream on top when serving (if desired).

Chickpea Spice Bowl

Ingredients

• 1 tablespoon avocado oil

• 1 15-ounce can rinsed and drained chickpeas

• ½ teaspoon ground turmeric

• ¼ teaspoon plus a pinch of paprika

• ¼ teaspoon ground ginger

• ¼ teaspoon sea salt

• Pinch of fresh ground pepper

• 1 red bell pepper, chopped into 1-inch pieces

• 2 cups frozen cauliflower rice

• 1 5-ounce container of plain coconut or Greek yogurt

• 3 scallions, chopped

Directions

1. Chop scallions and bell pepper. Drain chickpeas.

2. Heat a nonstick skillet over medium heat with avocado oil. Add chickpeas, turmeric, ¼ teaspoon paprika, ginger, salt, and pepper. Cook for 2 minutes, stirring occasionally, then add bell pepper and cauliflower rice. Cook for 3 more minutes, stirring occasionally.

3. Spoon into two bowls. Top with dollop of yogurt, sprinkle of paprika, and fresh scallions.

Coconut Ginger Soup

Ingredients

• 1 quart bone or vegetable broth

• 1¾ cups full-fat coconut milk

• A piece of fresh ginger, peeled and finely sliced

• ½ teaspoon ground turmeric

• Juice 1 lemon

• ¼ teaspoon red chili flakes

• A small handful of cilantro, roughly chopped

• 2 teaspoons coconut oil

• Sea salt and freshly ground black pepper

Directions

1. Place all the ingredients, except for the cilantro and coconut oil, into a medium saucepan, and bring to a gentle simmer.

2. Simmer for 5 to 10 minutes, remove from the heat, and allow to cool for a few minutes.

3. Season with sea salt and plenty of black pepper, sprinkle over the cilantro, and spoon in the coconut oil. Taste and add more lemon juice if you

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!

Top Tips for Deep Sleep

Unsurprisingly our new year, although filled with so much excitement, always become so busy. We have likely felt the effects of the new year’s craziness through a lack of rest. It typically shows up in our food cravings, diminished energy, lack of patience or higher stress levels. A good night’s rest not only sets us up for a successful day, but it provides the repair necessary for a number of high level actions of the body and brain.

The process during deep stages of sleep includes implementation of memories, balancing blood sugar, clearing toxins and cellular waste, lowering insulin levels, and stimulating neurogenesis (new neural connections in the brain). All these essential tasks are crucial for improved memory, sustained energy, weight management and the slowing of the aging process.

One of the most important processes during sleep is called glymphatic drainage. This process is essentially a shampoo for the brain. The glymphatic system sends a clear liquid called cerebral spinal fluid through the brain’s tissue, flushing out the toxins and clearing brain plaque. The cellular waste is transported out of the brain to the circulatory system, and eventually ends up in the liver. Here, the neurotoxins will be processed as waste and be excreted from the body. The sleep state is unique in the sense that glymphatic activity is dramatically enhanced, while its function is suppressed during wakefulness. “Imaging of glymphatic function showed that the cerebral spinal fluid cleaning in the awake state was reduced by 90%.” US National Library of Medicine.

While there are a variety of different strategies one may take to ensure that their body is fully rested, I would like to discuss today, the benefits of utilizing adaptogenic herbs. In addition to sharing the benefits of utilizing adaptogenic herbs, I will also share below my sleep tonic recipe that I like to enjoy right before bed.

Adaptogenic Herbs

Adaptogenic herbs have been utilized for thousands of years in South America and India. These types of roots and herbs from the earth help the body adapt to stress, while supporting its natural hormone balance.

One herb that can play a significant role in sleep patterns is ashwagandha. The Indian Journal of Physiological Medicine reports that participants who took ashwagandha for 60 days lowered their cortisol (stress hormone) by 30%. You can take it in the morning with coffee, as well as in the evening with tea. Since it is not a stimulant, there is no downside as to when it is consumed. The herb works throughout the day or night to support adrenals and balance blood sugar.

Another great option is reishi – a herb found in mushrooms. In addition to the positive sleep effects, reishi can help detoxify the body. A study from Food and Chemical Toxicology used the power of the reishi mushroom to reverse chemical-driven liver damage in mice.

Noras Natural's: Fat Burning & Immune Strengthening Coffee Elixirs

Happy New Years Eve! This year has truly been a crazy one. Nonetheless, I am thankful for every moment of it. I have enjoyed my time at home with my family baking cookies, watching Christmas movies and appreciated the moments of us all sitting in a room together, profusely laughing.

At last, the holidays have been such a wonderful time for me to enjoy the little things. And despite all the delicious holiday sweets and beverages offered throughout our celebrations, I still find myself turning to my classic cup of joe, with a small special twist. In light of the season of giving, I figured why not share my go-tos coffee elixirs with you all! Here below you will find my Fat Burning coffee elixir as well as my Immune Strengthening coffee elixir to help kickstart your mornings.

Fat Burning: Keto Coffee

Enjoy this coffee when you are in a time crunch. These ingredients not only enhance fat burning, but also allow the body to stay in a fasted state. Be sure to stick to water and this coffee recipe, or simply enjoy your coffee black for the desired benefits of fasting throughout the morning.

MCT oil in particular helps improve satiety, enhance cognition, weight loss & has been found to reduce the risk of heart disease. These properties make it the perfect ingredient to pair with your morning cup of joe.

Ingredients:

• 1 cup coffee

• 1 tbsp. organic grass-fed unsalted butter

• 1-3 tsp. coconut oil or MCT oil

• 1/4th tsp. vanilla

• Cinnamon (optional)

Instructions

1. Combine all ingredients in a blender until smooth

2. Option to enjoy hot or cold

Immune Strengthening: Superfood Coffee

Turmeric is a wonderful additive to coffee during flu season or when your immune system needs a little boost. Turmeric naturally strengthens the immune system by increasing the immunomodulating capacity of the body. If you have a bit of extra time in your morning, give this tasty mix a try.

Ingredients:

• 1 cup hot coffee

• 1tbsp. raw cacao powder

• 1 tsp. raw maca powder

• 1/4th tsp. ground turmeric

• 1/4th tsp. ground cinnamon

• 1/2 tsp. vanilla extract natural sweetener of choice

  • ex: raw coconut sugar, stevia, pure maple syrup

• Splash of heavy cream or almond milk

Instructions

1. Combine all ingredients into blender or mix well in coffee mug

2. Sip and enjoy!

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.

Nora's Naturals Holiday Edition: Festive Cocktails with Benefits

Fa la la la la, la la la la. It is Friday and I am in a cheery mood! This holiday season has been such a blessing to me. Spending time with my family and friends, singing carols in the car and baking cookies have been filling my weekends.

In the kitchen, I have also been enjoying a variety of my holiday cocktails at happy hour. A perfect way to end my work week. All of this merriment makes me want to share this holiday deliciousness with you! Read below and watch the videos to give these holiday cocktails a try and spice up your holiday season.

Cranberry Sauced

Benefit: Immune strengthening cranberries contain high levels of vitamin C and phytonutrients to fight free radicals and lower inflammation.

Ingredients:

• 2 oz vodka

• 1/2 cup club soda

• 1/4 cup cranberries

• 1/2 cup unsweetened cranberry juice

• Splash of orange juice

• 1 tbsp orange zest

• 2 tbsp honey

Instructions

1. Combine all ingredients with 1/2 cup of ice in a shaker.

2. Shake for 30 seconds and pour into a fun glass.

3. Add the whole cranberries from the shaker (option to soak in vodka ahead of time).

4. Option to add additional orange zest to the top.

Beauty Bubbles

Benefit: Beauty boosting pomegranates contain B6, potassium and polyphenols essential for cellular turnover- brightening skin and strengthening hair.

Ingredients:

(Similar setup to Cranberry Sauced)

• 2 oz vodka

• 1/2 cup club soda

• 1/4 cup pomegranate seeds

• 1/2 cup fresh lemon squeezed

• Splash of pomegranate juice

• 1 tbsp lemon zest

• 2 tbsp honey

Instructions

1. Combine all ingredients with 1/2 cup of ice in a shaker.

2. Shake for 30 seconds and pour into a champagne glass.

3. Add the pomegranate seeds from the shaker (option to soak in vodka ahead of time).

4. Option to add additional lemon zest to the top.

Vacay Ready

Benefit: Fat burning fiber in the blood oranges slows down blood sugar spike and regulates digestion.

Ingredients:

(One large batch)

• 2 bottles of cabernet or pinot noir

• 2 cups sliced strawberries

• 2 cups apple juice

• 4 cloves

• 2 cinnamon sticks

• 1 lemon cut into wedges

• 1 lime

Instructions

1. Combine all ingredients in a pitcher.

2. Let the mixture sit in the refrigerator overnight to let the flavors seep into the wine.

Irish Exit

Benefit: Energy enhancing coffee contains chlorogenic acid; an antioxidant that increases circulation and decreases insulin secretion (essential to lower insulin for weight management and sustained energy).
Ingredients

• 2 oz bourbon

• 8 oz Nora's Naturals Coffee

• 1/4 cup heavy whipping cream

• 1/4 cup coconut cream

• 2 tbsp coconut sugar

• 1 tsp cinnamon

• 1 tsp nutmeg

Instructions

1. Combine all ingredients in a blender for 30 seconds.

2. Serve hot.

3. Optional: add whipped cream on top.

10-Minute Meditations for Stress Relief, Deep Sleep, Sustained Concentration & Accelerated Energy

Meditation has never come easy for me. I do enjoy a variety of wellness experiences, but when it comes to sitting down and meditating, I can officially say that I have never been successful for sustained periods of time. In fact, I have had many meditations using an app where I spent half the time texting. The lovely instructor’s voice was telling me to exhale to let go, while I was holding onto the phone, rapidly replying. Needless to say, I did not experience all of the profound benefits that come with a meditation practice. I was simply just checking a box to think I completed the mental wellbeing part of my routine.

Since my futile attempts, I have learned a much more practical way of experiencing meditation. My great friend and team member, Adam Peot, is a certified Meditation Coach, Yoga Instructor and Holistic Practitioner. He has been immersed in meditation for the last twenty years, creating an accessible way to implement mindful practices for all of us in a 24-7 workweek. For this week’s blog, I will share some strategies I learned from Adam and guided meditations designed for stress relief, strengthened immunity, enhanced focus, and accelerated energy.

This brief outline of helpful practices and tips is designed to support you with incorporating meditation and mindfulness into your daily life for greater clarity, ease, focus, heath and less-stressful living. Approach these practices as free, accessible and time-tested tools for daily renewal.

Sit comfortably in a quiet place, rather than trying to copy an image in your head of how one “should” look while meditating. Find a sense of natural aligned ease that you can carry from your practice into daily living.

Your practice unfolds from interest to effort to practice, to an effortless way of being. Begin with a few minutes and lengthen as you feel comfortable. Silence is great, but some relaxing music or time in nature may help as well, so try both out. Keep it simple.

Stress Reduction

Using breath and body awareness to shift, settle, expand and ease our state,(de-stress) energy.

- from tension to ease
- from contraction to space
- from feeling scattered outwardly to centered inwardly

Sitting in a comfortable chair or lying down with eyes closed. Breath = the link and regulator of body and mind.

Smoothly, naturally and slowly breathe in a 3-2-1 inhale, pausing, and 3-2-1 exhale.

Belly to Full Body Breathing- It is common to breathe shallowly into the chest which can lead to tension and getting stuck in our busy minds. By shifting the awareness to the belly and then full body breathing the entire body-mind and nervous system can settle, expand and calm.

Concentration

Energy and mind centering (vs being scattered and exhausted). Like fine tuning a telescope for closer examination and clarity, we use breath and awareness to sharpen our presence and quality of mind power.

Training the distracted “monkey mind”

- from scattered to centered
- from blurry to sharp
- from shallow to deep

Breath counting (1-10) and then breath following (without wandering off). Session by session you will tame the untrained mind and shift from being run by it, to using it as your tool and ally.

Open Presence- Sitting comfortably with eyes lightly open, focus on the clear space in front of you rather than the objects and sensations that arise. Not too tight, not too loose, you become aware of being aware. Rejuvenating Inner Stillness arises. Sensations and thoughts habitually pull your attention away, but gradually you come back to open clear lucid presence (natural awareness) and the moments of remembrance begin to outweigh the periods of forgetfulness.

In this space you have the freedom to respond rather than react.

Energy

As all of life is made up of energy, we tune in to and use our awareness and movement to center, settle and relieve the tensions that get built up. Then one can build up rejuvenating focused energy.

Dynamic Meditation- Sometimes before one is able to truly benefit from more still meditations, one has to get rid of the tensions that accumulate in body and mind. All dynamic means is to move; to dance, shake, exercise, walk; just do something physical to loosen up the stuck energy before you settle into stillness.

Chi Gathering- First rub your hands briskly together to feel the warm chi energy that energizes your body-mind. Using relaxed breathing and awareness of your body's natural energy centers (palms, soles of feet, pelvic floor) to first gather and then pull the energy from these centers into the space beneath and behind your navel.

Immunity

Using calm breathing and visualization to help guide your body and energy back into homeostasis and natural well-being. Like a cut that scars and heals purely from the internal genius of our body, our entire system wants to “heal” and recover like that cut.

Lying or sitting, begin to scan your body from head to toe first visualizing and then feeling each aspect of your body aligned, pure, flowing, functioning, pain free, using neuroplasticity to rewire “as if” your body's inherent wellness is already underway.

It may be challenging at first, but in time it will become more rejuvenating and your immune system will thank you. These practices will begin to yield direct immediate results with no harmful side effects.

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.

Cacao

Cacao (different from cocoa, which is high in sugar) is a top superfood for lowering inflammation and improving immunity. The phenolic antioxidants in cacao stimulate changes in the pathways involving gene expression, protecting the nerves from injury and inflammation.

The US National Library of Medicine found the cacao 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%. Cacao also stimulates the production of serotonin, which helps improve overall mood.

Enjoy dark chocolate (70% cocoa or above) each day or add cacao powder into coffee, smoothies, yogurt or oats. 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.

Favorite Ways to Consume

• Blend into smoothie (I prefer to add to a banana, chocolate or berry base)

• Sprinkle onto morning oats

• Enjoy with a nice bow of fruit

• Add into greek yogurt

• Use as base ingredient for hot cocoa

The Cold Fighter

The Cold Fighter Smoothie

This smoothie is the perfect option to turn to when you are in need of an energy boost. With the star ingredient being strawberries, this delicious snack will also boost your immune system!. Being in the midst of flu season, a little extra boost wouldn’t hurt anyone. Check out this fun and simple recipe below!

STAR INGREDIENT: STRAWBERRIES

Why: Why: These fruits are loaded with vitamin C, which helps lower inflammation and boost the immune system. Vitamin C helps to prevent free radicals from harming the body. When the immune system is suppressed from stress or over-activity, it creates an inflammatory environment in the body. Vitamin C helps to prevent that from happening. 

INGREDIENTS:

• 1 heaped cup fresh or frozen strawberries 

• 1 cup almond or coconut milk

• 1 tablespoon flaxseed

• 1 teaspoon honey

• 1/2 teaspoon vanilla extract

• 3 ice cubes

DIRECTIONS:

• Add all your ingredients into your blender

• Blend ingredients together

• Pour into a glass and enjoy!

Benefits of Drinking Green Tea

One of my favorite drinks I’ve been enjoying throughout the week has been a piping hot mug of green tea. I love this beverage for so many reasons. It is soothing, delicious, and provides many health benefits. Plus Santa Barbara’s recent cold and foggy weather has made it even more enjoyable.

If you are a tea lover, or are thinking about becoming one, I highly suggest that you read on and fall in love with green tea the same way I have!

Antioxidants

Green tea is rich in antioxidants which may help reduce the risk of chronic inflammation caused by oxidative damage. Antioxidants overall have been found to reduce the risk of many diseases including heart disease and certain cancers. This is a great addition to this already delightful beverage.

Weight Loss

While the process of losing weight is different for everyone, there are properties in repent tea that may help. Green tea can boost one’s metabolic rate for a temporary period which can be helpful when paired with other healthy lifestyle choices. Although not statistically significant, research shows that green tea can help decrease body fat.

Protects Your Brain

Studies show that the properties in green tea help increase the production of brain cells. This process is great for both improving an individual’s working memory and attention, as well as reducing anxiety levels.Overall, this beverage is a great way to kickstart the morning and begin the day feeling refreshed. 

Whether you enjoy it hot or cold, it is clear that green tea provides several health benefits to those who drink it. I hope that reading this has piqued your interest enough to go give green tea a try. Who knows, maybe you’ll love it!

Celebrating Safe

As the sun sets each night, the spooky spirit of Halloween continues to build with each hour that passes. Finally it is the weekend! Many people may be anticipating their fun evening plans such as a party or bar crawl. Events like these bring with them so much excitement for everyone.

Despite the immense fun that comes along with party plans, I find it pertinent to remind you to always take precautionary steps to celebrate safely! Party scenes can easily get out of hand and at times become dangerous if boundaries are crossed or ignored. To help you enjoy your Halloween weekend in a safe and smooth manner, I have decided to share my best advice for celebrating responsibly. 

Hydrate

Ensuring that your body is adequately hydrated is crucial for so many reasons. The body’s hydration levels help regulate your body temperature, prevent illness, keep your organs functioning properly and more. While out celebrating with friends at a party scene, it is likely that there will be alcohol present, and if you are 21 you may choose to indulge in this. To avoid the painful and often dreaded consequences of a hangover, please make sure that you are drinking, before, during and after your night out.

Have a Buddy System

Keeping tabs on your friends is always a good idea to have at a party. Sometimes a busy night can pull you apart from the original group you came in with and that is totally okay. However, should anything go wrong, it is important that you are able to be there for your friends and loved ones in trouble, or be able to have someone you trust by your side if you are the one who needs help. Whenever my friends and I go out together, we always share our location with each other, make sure to check up on everyone throughout the night & pair off in pairs of two to keep a special eye out for each other.

Energize Your Body

Eat an energizing meal and give yourself plenty of time to fully digest. Fueling your body with plenty of carbs will provide you with the right energy to enjoy the night. Additionally, eating a full meal will help your body digest and process any alcohol that you drink. Similar to the benefits of hydrating your body before a night out, fueling your body with a solid meal will help you avoid a bad hangover as well.

Know Your Limit

When taking part in a party scene, it is important to remember any limits that you have. Despite all the preparation of drinking plenty of water and eating an energizing meal, most people have a certain limit or tolerance for the amount of alcohol they are able to digest properly. It is crucial to be aware of what your alcohol limit is so that you may have a fun time out and avoid any possible dangerous consequences.

Putting these tips into action are very straightforward and easy steps that you can take to have the best night out celebrating, while also staying safe. So please do take my advice and have a happy Halloween!

Fall Favorites

And the countdown begins. We are officially one week away from Halloween and my excitement continues to build! The days have been flying by and my to-do list seems to continuously grow. Nevertheless, while October is always a busy month, that does not mean we should succumb to the work-horse lifestyle as it can be so easy to do. 

Setting time aside to relax and enjoy the little moments can not only make your busy week feel like fun, but also balanced! Here below I will be sharing some of my absolute fall favorites that are easy to fit into a busy schedule.

Burn a Candle

This is a quick and simple way to jump in on the fall festivities. There are so many different scents that I love. One of my favorites is called Fall Leaves. Aside from this, there is Pumpkin Spice, a variety of Vanilla scents and even a yummy Cinnamon Apple. When you find yourself at home looking to take the ambience up a notch, grab that lighter and embrace the cozy candle aroma!

Watch a Halloween Movie

This is a great activity to celebrate the spooky season and reset at the end of a day. I usually will start to play my Halloween favorite, Hocus Pocus, while cooking dinner. However, just make sure you are keeping a good eye on your food and don't burn anything! Whether it be an old classic such as It's the Great Pumpkin, Charlie Brown, a comedic horror movie such as Cabin in the Woods, or even a family friendly choice like The Nightmare Before Christmas, this is an activity that anyone can make time for.

Explore a Pumpkin Patch

This may take up more time than the other ideas, but nonetheless I wanted to remind you that this is such a fun option to take advantage of. Google search for a local pumpkin patch near you and enjoy the beautiful scenery. Here you will find pumpkins of all shapes and sizes, possibly a train for little kids to ride, and some pumpkin spiced baked goods. Occasionally there may be a corn maze available which I can't help but explore!

Bake a Sweet Treat

Baking can be a fun activity either on your own or with a friend. I enjoy baking at home with some tunes on or having a movie playing in the background. Occasionally I will choose to indulge in a little taste test of the batter or frosting. What can even be more fun than the actual baking itself is sending your goodies off to family and friends. It always warms my heart to see other people’s eyes light up at the fact that you thought about them.

Foods that Boost Immunity

Red, orange and yellow leaves are beginning to shed the trees and cover the ground. The mornings seem to begin with a more biting, cool air. The sun, although still bright and warm during the day, has slowly begun to set earlier and earlier each day that goes by. It is official; the seasons are changing, which brings on the excitement of so many fun, fall activities! 

Although Fall brings with it the excitement of lighting that pumpkin candle, or snuggling up with your friends for a movie marathon, this season also brings a threat to your health and wellness. There are so many different illnesses that get passed around this time of the year, and they are not fun. Right now it is more important than ever to take some extra steps to attend to your health and make sure you feel 100%.

When it comes to health, committing to small adjustments are an important key to sticking to your goal. So today I thought I’d share one of the easiest measures that I take to protect my immune system and avoid getting sick. The answer is food! There are many foods that can help fuel your body to fight off potential infections and maintain a powerful immune system. Here below are a few of my favorite and easy pick-ups at the store.

Citrus

This is probably a common go-to for many people. Citrus has tons of Vitamin C which boosts your white blood cell levels. Not only is it great for building a strong immune system, but it tastes great too.

Garlic

Yes Garlic! It is not only very flavorful, but also so adaptable for many different recipes. This is definitely a must when you pick up your groceries for the week.

Spinach

Spinach can be easily added into smoothies, serve as a base for your salad, or sautéed as a wonderful side to your steak dinner with potatoes. This healthy green is not only rich in Vitamin C, but also in beta carotene and antioxidants. A great combo to boost that immune system.

Yogurt

One of my go-to breakfasts for when I am in a rush in the morning. Yogurt’s live cultures help strengthen your immune system to fight off diseases. Additionally, it is a great source of Vitamin D! Try adding in granola, some cut up fruit, chia seeds and a drizzle of honey to a nice bowl of greek yogurt next time you need to whip up something quick.