Spring Skincare: Rejuvenate Your Skin After Winter

I just had the opportunity to visit my hometown of Lake Tahoe. Our Spring skiing looked like mid winter with all the amazing snow California has received this year. In addition to a full heart from being home, I also had a face full of sunscreen. The attention to protecting my skin from the harsh high altitude sun was night and day from how I approached skincare when I lived there. 

When I was growing up, the goggle tan was a sign of being cool because it meant you skied many days during the season. As a fair skin kid, I could never achieve the tan, no matter how often I was on the mountain. I decided to ride my bike in the middle of winter to a tanning booth and lay in the bed with my goggles on! Talk about embarrassing, not to mention the aging that is taking place with that damaging light. 

As a way to repair skin from the dry conditions and hydrate for a glowing Spring, I have put together a quick list of go-to’s that may be helpful for your seasons. 

Repair

• Use a brightening cleanser to re-nourish lackluster skin and encourage cell turnover.

• Sun damage can change the texture of your skin by decreasing its ability to lock in moisture. Using a hydrating moisturizer every day and night will help repair your skin’s moisture levels and decrease texture on the skin’s surface.

• Hyperpigmentation is one of the most noticeable changes on the skin from sun damage. Using a corrective night serum during your skincare routine will even out your skin tone, presenting it to be smoother.

Protect 

• Sunscreen! The most effective way to protect your skin from the sun is by wearing high SPF sunscreen on your face and neck every day. You can find SPF in some moisturizers, bronzers and even foundations.

• Avoid using chemical based products in makeup and skincare products before going out into the sun. Some commonly found chemicals can increase your risk for sun damage and cause harmful and long lasting effects such as scarring.

• Do your research! Know what medications you are taking and if they may increase your risk for sun damage. Either avoid said medications or stay out of the sun for the time being as some damage can be irreversible.

Glow

• The first step for ensuring a glow-y makeup look is to moisturize well. Make sure the moisturizer you use has SPF and spread it evenly on your face and neck.

• Use liquid based products. Switching from powder to liquid based products can make all the difference when achieving a makeup glow look. Using liquid contour and blush elevate your every day look into a smooth and healthy one without the dryness of powder products.

• Highlight! By using a liquid highlighter on the high points of your face such as the cheekbones, eyebrow ridges and nose, your face will glow all day long.

How to Achieve Your Goals

As we begin to approach the Spring season, we reflect on our New Year's resolutions and our personal goals for the 2023 year. That being said, there are most likely several goals sitting in the back of your mind that you had set out to achieve at the beginning of the new year when it felt like you had forever. However, do not worry! It can be quite difficult to set aside time for goals that may not be your #1 priority. Below I have shared 3 tips that will be a game changer in helping you attain the goals that you wish to achieve.

TIP #1 MAKE YOUR GOALS MEASURABLE

Surprisingly, many people set goals without having an exact measure to determine when their goal is accomplished or not. For example, at the beginning of the year you always hear everyone saying they plan to go to the gym more. But what does more mean? Does that mean going 3 times a week as opposed to none? Being specific with the goal that you want to accomplish helps you stay accountable and on track.

TIP #2 SET CHECKPOINTS TO REACH ALONG THE WAY

Sometimes the goal you want to reach can seem far from reach. Setting checkpoints for yourself can make the process feel faster and more progressive. For example, if your goal is to learn how to cook 4 new healthy recipes within 2 weeks, try breaking it down. Set Mondays and Wednesdays as designated nights to try out your new recipes. This way, you have time to shop on the weekends for the possibly new ingredients needed, as well as more structure to help you along the way!

TIP #3 MARK A DATE TO REACH YOUR GOALS

Procrastination can be our greatest enemy at times. This often hinders us from achieving our goals when we say “Oh I’ll start that later”. In that moment, it is critical to ask yourself what is holding you back from taking those first steps? Take back control and mark a date on your calendar for when you want to begin working towards your goal, and when you want to have accomplished it by. If you desire, you can take it one step further by setting dates for when you want to accomplish any checkpoints to reach your goal too. Setting a date not only helps you stay organized, but also holds you accountable.

Quick Tips to Exfoliate, Hydrate & Glow

The harsh conditions of the winter months certainly do not support our beauty goals. After moving to New York City, I have completely lost any semblance of a California base tan and have seen a dull effect on my skin. The combination of frigid temperatures, environmental pollution and the lack of sunshine is far from ideal for complexion, not to mention mood. 

I have been doing everything possible to restore the glow, and rejuvenate my skin. From nutritional upgrades to cutting out toxins that affect hormone balance, there are several easy ways we can enhance our regime. These tips provide quick results from a physical beauty standpoint, while setting up the body to enhance longevity.  

DIY Facials 

Cold Therapy

It may sound counterintuitive in winter, but acute cold temperatures actually have an immediate effect of making us look awake and refreshed. Since Zoom calls seem like they’re here to stay, I will take all the tricks I can get to look like a superstar on camera. Right before applying creams or makeup, I will take an ice cube or frozen jade roller and glide it under my eyes and along my cheeks in an upward direction, applying slight pressure. This process boosts circulation, creates an awake look and minimizes dark circles. 

Vitamin C and Hyaluronic Acid 

Gone are the days of drinking several glasses of orange juice to up the levels of vitamin C. The copious amount of sugar alone would negate any benefit. Vitamin C is a powerful antioxidant when it comes to both immunity and skincare. The vitamin works as an incredible tool for repairing cell damage and synthesizing collagen. One quick way to maximize the benefits is to pair a vitamin C serum with a hyaluronic acid. This product helps bring water to the surface of the skin, giving a natural glow. It also works hand in hand with vitamin C to hydrate the skin. 

Body Scrubs 

Brown Sugar + Coconut Oil 

No matter how much lotion we apply to our skin, it can still look dull if there are topical dead skin cells that have not been removed. One simply DIY body scrub that feels amazing, and smells like sugar cookies is the brown sugar and coconut oil scrub. Combine ½ cup coconut oil and ¼ cup brown sugar. Rub in a circular motion along the entire body. Rinse and repeat daily. 

Dry Brushing 

A dry brush could be one of the best tools I have ever used to reduce the appearance of my cellulite. The tool can be purchased online or in most spas (simply type in dry brush). I use it when I wake up before showering. Simply hold the brush and make circular motions up the body, starting with the feet. Add gentle pressure. Shift the brush from the legs to the arms, all moving toward the heart. In addition to leaving the skin feeling soft, the motion also provides a quick boost in energy, stimulating circulation. 

Nutritional Upgrades  

Increase Healthy Fats

The cell walls are made up of fat and rely on the consumption of nutritional fats to create youthful mitochondria (powerhouse of the cells). You can think of youthful skin being powered by fuels like olive oil, olives, wild caught fish, nuts, seeds, organic eggs, grass fed beef, chia seeds and avocados. The more healthy fat the better. 

Decrease Processed Foods

In addition to increasing healthy fats, it can be very beneficial to decrease the inflammatory oils and sugars in the diet. This comes in the form of most packaged foods. Look at the ingredient list- if it has sunflower oil, safflower oil, brown rice syrup, corn oil or peanut oil, it is not going to be supportive of beauty. These oils cause inflammation in the body, slow down cellular turnover and create toxic buildup. 

Environmental Toxins 

Swap Staples 

Take inventory of your body wash, moisturizers and household cleaning products. There can be hidden toxins in these products that create a harmful imbalance to our delicate hormone system. In addition to causing issues for our mood and energy, these chemicals can stand in the way of bright, beautiful skin. This is a very helpful list of products to look out for in skincare and household items- https://www.tataharperskincare.com/journal/the-toxic-ten/?rmsrc=1&utm_id=go_cmp-18062638741_adg-141095000358_ad-616817512997_dsa-1645137429091_dev-t_ext-_prd-_mca-_sig-EAIaIQobChMIg4_pvumu_QIVYwp9Ch3gvwv4EAAYAiAAEgI93PD_BwE&utm_source=google&gclid=EAIaIQobChMIg4_pvumu_QIVYwp9Ch3gvwv4EAAYAiAAEgI93PD_BwE

As always, please reach out to me if you have questions or any suggested topics for next blog! Would love to connect on Instagram for daily wellness and beauty- @noratobin

The Negative Effects of Sugar

Sugar is naturally occurring in foods that are in their whole form such as vegetables, fruits and starchy carbohydrates like sweet potatoes. Since these foods also contain fiber and antioxidants, the sugar is processed slower in the body and does not become a harmful ingredient. 

Unlike these natural food sources, there are several options of food and beverage where sugar is added. This added sugar acts as a roller coaster in the body- significantly lifting the energy up and then dropping it right back down. The up and down energy is a symptom of blood sugar spikes. This not only feels terrible by the end of the day, but hinders focus and suppresses the immune system. 

According to several studies conducted by Harvard Medical School, consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease. Harvard Medical professional Dr. Hu and his colleagues found an association between a high-sugar diet and a greater risk of dying from heart disease. Over the course of the 15-year study, people who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar.

Excess consumption of sugar can also lead to weight gain. This is due to an imbalance of hormones insulin, leptin and ghrelin. Insulin is a hormone that is secreted into the bloodstream to help shuttle out excess glucose. When we consume high amounts of processed foods, simple carbohydrates or baked goods; we can become insulin resistant. This process increases fat storage and interferes with energy regulation. It also creates an imbalance between leptin and ghrelin. Leptin is the hormone that signals satiety, while ghrelin is the hormone that signals hunger. Insulin resistance can raise production of ghrelin (hunger) and lower the ability to feel satisfied by food.

Smart Swaps:

• Dried Fruit or Fresh Fruit 

• Candy for Dark Chocolate 

• Fruit Juice for Club Soda with Lime/Lemon, stevia 

• Packaged Nutrition Bars for Nuts/Seeds 

• Pasta for Roasted Cauliflower 

• Sliced Packaged Bread for Sourdough 

• Pretzels for Macadamia Nuts 

• Packaged Salad Dressing for Olive Oil, Seasalt and Lemon 

• Flavored Yogurt for Plain Yogurt with Added Berries and Stevia

How to Elevate Happiness with Microbiome Health

The gut microbiome is genetic material made up of bacteria, fungi and other elements that aid in digestion, regulation of the immune system and protection of pathogens. A staggering 90% of our serotonin (satisfaction hormone) is made in our gut! Once the serotonin is made it is transferred directly to the brain through the vagus nerve that runs along the spinal cord. There are a few things that occur, which hinders this process:

1. The lack of healthy bacteria and high inflammation in the gut makes it more difficult to process enough serotonin.

2. Environmental toxins and physical/mental stress create blockages in the pathway of the vagus nerve. The more stress and toxins in our daily life, the less likely enough serotonin will be delivered to the brain. If the vagus nerve is not transferring the crucial hormone for happiness to the brain, we are not going to feel good (no matter how many ice cream sundaes we eat).

Two Simple Solutions: 

There are easily implemented ways to shift the situation in the gut and create a balance of hormones to the brain. Try to incorporate at least one of these techniques on a daily basis:

Load up on Prebiotics:

Not to be confused with probiotics, prebiotics are a specific dietary soluble fiber that feed the healthy bacteria in your gut. Soluble fiber comes in different forms but the most common in our diets are inulin and oligofructose (both complex carbohydrates). Some of the foods that contain the highest levels of prebiotics are sweet potatoes, leaks, asparagus, bananas and onions. 

One of the easiest ways I incorporate these powerful compounds is a daily smoothie using half a frozen banana, as well as eating a sweet potato with either lunch or dinner. Check out the recipes in Nora’s Naturals section for a new smoothie recipe as well as sweet potato chips! 

"The gut microbiota has been linked to many disorders, and prebiotics are one means to modulate the populations and activities of microbes in the gut," says Mary Ellen Sanders, PhD, president of Dairy & Food Culture Technologies in Centennial, Colorado. By supporting the growth of good bacteria, prebiotics help maintain a healthful balance of health-promoting microbiota vs disease-promoting pathogens, especially in the large intestines.

Reduce Sugar Consumption:

Consuming sugar found in processed foods, fruit juices, baked goods and sodas creates a constant state of high Inflammation in the body. This type of inflammation wreaks havoc on just about everything, including the microbiome and the brain. This hinders the production of the feel-good hormones (serotonin) and depletes the microbiome of beneficial bacteria. 

The result is an acidic environment where cancer cells thrive as well as a constant state of elevated blood sugar. High blood sugar levels cause the body to produce molecules called advanced glycation end products, or AGEs. These are destructive molecules that trigger inflammation (it’s a vicious cycle). 

When blood sugar is high, cells become insulin resistant. This means they refuse to accept insulin and its cargo of sugar. As a result, the sugar gets stored as visceral fat. Visceral fat, in addition to causing physical issues, creates even more pro-inflammatory chemicals.

The good news… you don’t have to forgo all the delights of life. By no means forgo the cake on your birthday, simply swap out the unnecessary daily sugar and increase the foods that curb sugar cravings.

My Top Travel Tips

1. RESTORE: Gentle Relaxation- A simple breath technique to calm the mind and alleviate stress from a busy travel day- Inhale for a count of three, exhale for a count of five. Repeat the practice for five rounds. This restorative breathing can be performed in the lounge and on the plane to ease tension and boost mood.

2. NOURISH: Beverages with Benefits- Enjoy lemon or lime in water to improve digestion and rehydrate the body. Lemons contain replenishing electrolytes, immune strengthening vitamin C and anti-inflammatory flavonoids. The added flavor can also be helpful for drinking more water throughout the day.

3. FOCUS: Energizing Reset- Sitting for a long period of time diminishes circulation to the brain. Here’s a simple exercise to increase brain power and sustain energy- Stand up tall, extend arms out to a T and twist from side to side. Perform for 1-minute any time you need to reset the energy during travel.

4. PLAY: Power Break- Treat yourself to 5-minutes of free time. Whether you are listening to your favorite song or playing a game, just the simple act of stepping away from work tasks stimulates creativity and reignites motivation.

5. RESTORE: Simple Stretches- Tight muscles can lead to body fatigue and lack of energy. Take five minutes to stretch shoulders and neck. Opening up this area will boost circulation to the brain and release tension from sitting. Easy stretch to perform anywhere- sit tall, clasp hands behind the back and drop chin to chest.

The Benefits of Mindfulness Based Stress Reduction

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

A comprehensive Harvard University study found meditation can actually change the structure of the brain: Eight weeks of Mindfulness-Based Stress Reduction (MBSR) was found to increase cortical thickness in the hippocampus, which governs learning and memory, and in certain areas of the brain that play roles in emotion regulation and self-referential processing. There were also decreases in brain cell volume in the amygdala, which is responsible for fear, anxiety, and stress – and these changes matched the participants. Additionally, a Stanford University team found that MBSR brought about changes in brain regions involved in attention, as well as relief from symptoms of anxiety.

Our challenge of the month…. Incorporate 5-minutes daily of any type of Mindfulness Based Stress Reduction. This can be a quick breathing exercise, a couple yoga postures or even a few minutes of walking without a phone. It can be helpful to set an alarm for the same time every day to complete the practice. If the brain registers the consistency then it is easier to stick to. Five minutes may not sound like a lot, but it is enough time for the brain and body to calm. 

I have included a few simple meditations led by one of my team members, Adam Peot. He is a Certified Meditation Coach and Yoga Instructor. His meditations have been very helpful for me. He brings a sense of ease and focus in the midst of a chaotic day.

Meditation to Reduce Stress 

Meditation to Sustain Concentration 

Meditation to Elevate Energy 

Nora's Naturals Rejuvenation Recipes

Turmeric Ginger Soup

The healing spices lower inflammation and strengthen the immune system, while nourishing the body.

Ingredients:

• 1 tablespoon olive oil

• 3 cups vegetable or chicken broth

• 1 can coconut cream

• 1 leek, sliced

• 1 cup chopped fennel

• 3 cups chopped carrots

• 1 cup chopped butternut squash

• 2 garlic cloves, minced

• 1 tablespoon grated ginger

• 1 tablespoon turmeric powder

• Salt & pepper to taste

• 3 cups low-sodium vegetable broth

Directions:

• Slice fennel, carrots, squash, garlic and ginger. Mix into large pot with olive oil on medium heat. Sautée for 5 minutes.

• Add broth, coconut cream, and spices. Cook on low heart for 25 minutes.

• Enjoy on its own or add sour cream on top.

Cauliflower Herb Soup

The satisfying soup is loaded with fiber that stimulates the digestive system and revamps energy.

Ingredients:

• 3 tbsp olive oil

• 1 medium onion, sliced thin

• 1 head of cauliflower

• 1 cup organic heavy cream or coconut cream

• 5 cups vegetable broth

• 1 tsp rosemary

• 1 tsp sage

• 1 tsp red pepper flakes

• Sea salt

Directions:

• Slice the cauliflower and onion. Combine into a large pot with olive oil. Sautée on medium heat for 5 minutes.

• Combine cream, broth, herbs and salt. Cook on low heat for 25 minutes.

• Enjoy on its own or add grated Parmesan cheese on top.

Top Tips For Sustained Concentration

Problems

Blue Light: The high energy of blue light over stimulates the brain- inhibiting melatonin secretion and hippocampus regulation. (International Journal of Ophthalmology, Vol. 11, 2018)

Constant Stimulus: Multitasking limits function of the prefrontal cortex and can add up to 40% productivity loss in a given day. (Journal of Cognitive Neuroscience, Vol. 10, 2021)

Physiological Depletion: Employees who experienced chronic fatigue had a 66% productivity loss due to heightened levels of stress and energy depletion. (Journal of Occupational Medicine, 2012)

Solutions

Change Light Patterns:

• Walk in the morning light- even 10-minutes a day can increase vitamin D synthesis, lower cortisol and promote natural evening melatonin production 

• Set phone and computer screens to lower levels of light after 3pm 

• Create calming light before bed such as candles 

Incorporate Pomodoro Technique:

The Pomodoro Technique is a time management method invented in the late 1980s by Italian university scholar Francesco Cirillo. It uses a timer to break down your tasks into 25-minute focused blocks of time separated by short breaks. 

Without breaks, beta wave activity in the brain can rise sharply at the beginning and end of meetings, suggesting heightened stress. Taking tasks in focused spurts with short breaks in between, not only prevents those spikes but causes a dip in beta activity—which correlates with less stress. 

Choose the top two or three high level tasks you need to accomplish that day. Mark the calendar, just as you would a meeting, for the 25-minute intervals to complete each task. Turn off all notifications at this time and set an alarm for 25-minutes. It is amazing to see what can be accomplished in a condensed period of time without distraction and short enough to limit burnout. 

Implement Intentional Breaks:

We have had many days where the virtual meetings seem to take us from sunrise to sunset. It can be motivating for the entire team to schedule meetings for 25 or 55 minutes. The set time allows for the meeting to stay focused and allow for everyone a few minutes of transition time. 

If you find yourself with 10-minutes, here is a gentle yoga flow that will open up energy channels, increase circulation to the brain and boost serotonin. 
https://drive.google.com/file/d/1M1Ggley4kGDxvrquwBd2jTltZaWChLfR/view?usp=drivesdk

How to Maintain Energy and Burn Fat Naturally

Problems: 

Low Fat Foods: When dietary fat is removed, the remaining sugars and carbohydrates spike blood sugar and accelerate weight gain. (Harvard University, Clin Nutr, 2019. 91(6) 

High Sugar Beverages: Sodium benzoate found in many sugar laden drinks impairs memory and reduces glutathione levels in the brain. (Neuropharmacology. 2018;137:24–32.)

Limited Exercise: Less than 20 minutes of exercise each day reduces neural plasticity, neuronal density and synaptic connectivity. (National Library of Medicine, Psychol. Sci. 14, 125–130.)

Solutions:

Easy Ways to Incorporate Healthy Fats

Morning: Add fat burning MCT oil (2 tsp) to coffee, tea, water or smoothie. Swap simple carbs for satiating fats- cereals and breads for eggs and avoacado- balances blood sugar and curbs cravings

Afternoon: Snack on dark chocolate, nuts and seeds, hard cheeses, olives

Evening: When cooking, swap out inflammatory oils such as corn, canola and cottonseed for avocado, olive and coconut oils. When happy hour hits, enjoy healthy fats such as nuts or cheese to balance blood sugar spike from the alcohol.

Shift Away from Sugary Beverages

Life is not all or nothing. We can absolutely enjoy the things that bring us joy, even a cold soda with a juicy cheeseburger! The goal is to just make small shifts that add up to big results. Just by starting slow to cut out the extra sugar in our nutritional regime, our body’s will start to naturally lower inflammation and improve our immunity/energy. 

Try making your own version of a soda pop. I really enjoy mixing club soda, mint, smashed raspberries and a little bit of honey. I’ve also found the product Olipop is a great alternative to soda without the toxic chemicals and sugar.

Add in Short Workouts

I am excited to share a new workout series that is designed for all levels of fitness, requires no equipment and can be accomplished from anywhere-

Core Conditioning

https://drive.google.com/file/d/1aIYQwzsp87a0mrenH0_VRmATllWx5DyI/view?usp=drivesdk

Booty Burner 

https://drive.google.com/file/d/1skdMXXH9tgoDvMPRtSIhv9LC4u0X8BjC/view?usp=drivesdk

Leg Strength and Mobility 

https://drive.google.com/file/d/1zkTX53nSGwOchq5NghY-f7Z_FuF0Uv8F/view?usp=drivesdk

Quick Exercise Tip for Any Routine 

Alternate between high intensity and low intensity workouts throughout the week to speed results, allow the body to recover efficiently and build lean muscle- https://drive.google.com/file/d/1VtOT9CpWyhEsDJKlNNd16j3cUmbccL6n/view?usp=drivesdk

The Top 5 Power Picks to Speed Fat Burning

Avocados

• Avocados provide 66% of daily vitamin requirements of vitamin K. This nutrient is essential to help regulate sugar metabolism and insulin sensitivity. Avocados also provide an array of vitamins, minerals, and phytonutrients essential for healthy weight management, including 14 grams of fiber, keeping hunger at bay.  

• High in monounsaturated fat may, which helps to prevent body fat distribution around the belly by down-regulating the expression of certain fat genes. 

• High in antioxidants that can help neutralize free radicals for a variety of health benefits and crucial to metabolism and weight management. When cell function is out of balance due to free radical scavengers, metabolism runs less efficiently and the body holds onto fat.

Macadamia Nuts

• Macadamia nuts are one of the only food sources that contain palmitoleic acid (a type of monounsaturated fatty acid that may speed up fat metabolism, thus reducing the body’s ability to store fat). 

• Contains both soluble and insoluble dietary fiber, which helps you feel full while removing toxins from the body and assisting in proper digestion. 

• High in copper, which helps with the utilization of iron and aids in the functioning and protection of the thyroid (very important for proper weight management)

Dark Chocolate

• Dark chocolate contains healthy monounsaturated fatty acids, which help speed up metabolism. A study from the University of California, San Diego found that adults who ate chocolate more frequently had lower BMIs than those who didn't eat much chocolate.  

• High in flavanols, which are plant-based nutrients that not only lower inflammation but can have a positive effect on the waistline. These powerful nutrients help lower blood sugar and decrease body fat. 

• Eating dark chocolate increases serotonin and endorphin levels in the brain, which helps lower stress levels. This is crucial for a slim stomach since high cortisol (stress hormone) stores abdominal fat.

Berries (blueberries, raspberries and blackberries)

• High in fiber, which helps the body feel full longer as well as absorb fewer calories from other foods. The fiber traps food particles and shuttles them out of the system before they're fully digested. 

• High in antioxidants which among many other benefits improve blood flow. This is beneficial for defined muscles in the stomach. Improved blood flow can help muscles contract more efficiently, which leads to more profound results.

• Low sugar and low calorie food with high levels of vitamin C, potassium and powerful antioxidants. These compounds fight free radicals, which lowers inflammation. High inflammation can have the appearance of weight gain.

Cucumbers

• High in flavonoid antioxidant quercetin, which reduces swelling.  

• High water content of 96%, which flushes out the body’s toxins and prevents bloating.  

• Support the digestive tract by removing accumulated toxins and waste materials from the blood and gut. 

• Natural diuretic food, which helps speed up the process of carrying out toxins and waste.

4 Exercise Tips for Enhancing Immunity and Lowering Stress

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 Medicine indicates 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.

My Top Tips For Productive Traveling

Gentle Relaxation

A simple breath technique to calm the mind and alleviate stress from a busy travel day- Inhale for a count of three, exhale for a count of five. Repeat the practice for five rounds. This restorative breathing can be performed in the lounge and on the plane to ease tension and boost mood.

Beverages with Benefits

Enjoy lemon or lime in water to improve digestion and rehydrate the body. Lemons contain replenishing electrolytes, immune strengthening vitamin C and anti-inflammatory flavonoids. The added flavor can also be helpful for drinking more water throughout the day.

Energizing Reset

Sitting for a long period of time diminishes circulation to the brain. Here’s a simple exercise to increase brain power and sustain energy- Stand up tall, extend arms out to a T and twist from side to side. Perform for 1-minute any time you need to reset the energy during travel.

Power Break

Treat yourself to 5-minutes of free time. Whether you are listening to your favorite song or playing a game, just the simple act of stepping away from work tasks stimulates creativity and reignites motivation.

Simple Stretches

Tight muscles can lead to body fatigue and lack of energy. Take five minutes to stretch shoulders and neck. Opening up this area will boost circulation to the brain and release tension from sitting. Easy stretch to perform anywhere- sit tall, clasp hands behind the back and drop chin to chest.

My Easy Quick Digestion Tips

Below are tips to improve digestion and clear out toxins. Each component can serve as support on its own or you can use all aspects.

• Japanese Water Therapy: Upon waking, drink 3-4 glasses of water to flush out toxins and cleanse organs prior to having coffee, tea or food. 

• Apple Cider Vinegar: Add 1-2 tbsp of apple cider vinegar to water prior to meals to elevate metabolism and ease digestion. 

• Dandelion Tea: Enjoy dandelion tea at any time of day. The powerful herb is high in potassium, which helps the kidney filter toxins and aids in circulation. 

• Eat in a Calm Environment: Light and sound can either stimulate or lower stress depending on the atmosphere. Create a beneficial ambiance (lower light, enjoyable music) that will allow the nervous system to remain calm while eating. 

• Add Lemon or Lime: Citrus fruits in water allow for more hydration throughout the day (improves taste) and delivers beneficial enzymes to speed digestion. 

• Add Fiber: Foods rich in fiber such as leafy greens will create a healthy environment for the gut, essential to digestion.

Top Tips and Benefits of a Whole Foods Diet

Top Tips:

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.

Benefits:

Keeps hunger at bay- 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.

4 Ways To Boost Complexion and Brighten Your Skin

One of the best ways to boost complexion and brighten skin is through consistent hydration. No matter the skin type – the right amount of water, hydrating foods and seasonal routines can make a positive impact. In addition to simply drinking enough water throughout the day, there are creative ways to increase hydration.

Add Avocado to Your Diet

• Avocados contain all nine essential amino acids, which are the building blocks for cellular health. The omega 3 fats and beta carotene in avocados create an anti-inflammatory environment that promotes fast cellular turnover. 

• Avocados are rich in vitamin E, a vitamin that hydrates and nourishes the skin. These fruits are also rich in biotin, part of the B complex vitamins, that helps prevent dry skin. 

• Add ½ of an avocado to a smoothie (makes it very creamy) or slice up one with lemon, olive oil and sea salt.

Adjust Water Temperatures

• Hot showers can end up being very drying, since it causes damage to the keratin cells that are located on the outermost layer of the skin. With this cell disruption, the cells are prevented from locking in moisture. 

• Cold water (whether on the face or body) can lower inflammation and increase circulation. A 2019 Yale study found that taking a cold shower after exercise improved hydration in the cells and raised metabolic rates.

Dry Brush

• Dry brushing is a two-minute technique that stimulates circulation toward the heart, swipes away dead skin cells and creates a surface on the skin that allows for optimal hydration. 

• Use a dry brush before showering and make small circles from the feet all the way up to the heart. After you complete the brushing, jump in a shower (not too hot).

Try a Face Mask

• Apply your face masks after showering. When the shower opens your pores, your skin will be able to absorb the ingredients of the face mask better, thus ensuring the face mask will work effectively.

Nora's Naturals Staple Cocktail Recipes

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

Nora's Naturals Quick Swaps for Improving Gut Health

Swap Soda for Matcha Green Tea, Club Soda with Citrus Fruit or Kombucha 

Each of these swaps provides a refreshing option to soda without all of the negative effects. Matcha green tea has the added amazing bonus of delivering a potent antioxidant called EGCG that has been shown to greatly reduce inflammation and may help ward off inflammatory diseases. 

In a recent study conducted by Stanford University, researchers found that matcha shifted cancer cells towards a quiescent metabolic state and stopped their spread at a relatively low concentration. They also found that matcha could affect the signaling pathways that promote cancer stem cells.

Swap Packaged Snacks for Nuts, Seeds, Apples and Almond Butter, Hard Cheeses, Hard Boiled Eggs

All of the above provide protein and fiber that curbs cravings, lowers blood sugar and provides the brain with healthy fats essential for cognitive performance.

Swap Candy for Dark Chocolate

Dark chocolate stimulates the production of serotonin, boosts sex drive and curbs cravings. Reason being, dark chocolate is a top source of tryptophan- precursor to serotonin. Additionally, theobromine, a compound found in dark chocolate has the subtle effects of an aphrodisiac.

Quick Tips to Strengthen Your Immune System

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.

Improve Your Mental Health With Creative Activities

Several studies from the National Library of Medicine show that engaging in creative activities can improve your overall mental health. From managing symptoms to developing a more positive outlook, the process of creating art gives those living with depression and other mental health conditions a way to express and process their emotions.

Creative art forms can also improve mental health by:

• elevating mood

• boosting self-esteem

• creating feelings of accomplishment

• enhancing memory

• relieving stress

• aiding in self-discovery

• calming and focusing the mind

Incorporate any type of art you enjoy two to three times a week for 30 minutes- dance, painting, drawing, writing… anything that gets your creativity flowing.