Let it snow with time for your self this holiday season!

Make time for you too this holiday season.

I enjoy the holidays with friends, family and smart choices in healthy nourishment.  The number one thing I do not skip on are my work outs. They are important now more than ever.  I don’t know about you but for me it can get a little crazy with all the errands. Shopping, taking kids where they need to be, grabbing something quick to put in my lunch box and holiday parties. It all goes so fast and before I know it there no time for me.  I have made an appoint over the last few years to fit in 20-60 minutes  of movement a day.  Try yoga, meditation, a fun class, HIIT work outs, walking,  or decompressing in a infa-red sauna .

Studies show there is more depression and drinking during this time of the year. Please make time for you! Giving your self-love will help your mind and body ease through the holidays with less stress and better food choices. Who doesn’t to ward off those extra pounds and stay in a routine?

Merry Christmas and a wonderful safe 2018 New Year!
Lots of love 
Shari & the girls

 

 

Quick yoga moves to discharge and breathe

A few yoga asana for you. Directions below.   Breath deep, move and sweat!

Stress happens at the holidays. Sometimes we need to sneak away for a minute and discharge that stress with a quick-release mini practice. You can do this one just about anywhere, even in the bathroom if you have to! Big thanks to Denelle Numis and Kirsten Cooper for guest starring!

  1. 3 rounds of half Surya Namaskar with strong emphasis on ujjayi breathing
  2. Step out to Prasarita Padottanasana, relax your head and neck
  3. Flow side to side in Skandasana
  4. Pivot to a Lunge then root your back heel down
  5. Come up to Virabhadrasana 1 and clasp your hands or just reach back
  6. Bow forward into Humble Warrior and breathe
  7. Rise back up into Virabhadrasana 1 and straighten your front leg
  8. Slowly pivot to the side and rotate your legs and feet inward
  9. Bow forward into Prasarita Padottanasana C and breathe
  10. Release your hands, pivot to lunge, step to the top of your mat and add 1-3 more rounds of half Surya Namaskar
  11. Come out, good as new! PHEW!
 

Thank you for taking your time to visit this site. I hope your holidays are off to a relaxing start!

Shari

Resource from Gina Caputo  school for yoga 

Happy Thanksgiving

HAPPY THANKSGIVING! From all of us girls with so much love to you and your families.  I hope your day is blessed with love and laughter. Thank you for all your support through the year. I am so grateful for your friendships, dedication & hard work in the gym. The best part of loving what I do is seeing you achieve your goals and be happy in your own skin.

Love Shari, Nikole & Taylor

Healing acne from the inside out

I have a daughter who battles acne. I can definitely say from experience the more we implement healthier and mindful foods into her nutrition plan the better her acne is. Read this interesting article I found and agree with.

HEALING ACNE FROM THE INSIDE OUT

The best way to tackle acne is from the inside out.

It’s tempting to think of acne as a second-class health concern, one that is more about vanity than anything else.

In fact, the opposite is true: the functional-medicine community classifies acne as a chronic condition, one with various root causes, and “curing it is 100 percent an inside job,” said women’s hormone expert Alisa Vitti in a recent Facebook Live video.

That’s because acne is almost always a symptom of a deeper imbalance. “Many times there’s a hormonal component,” says Vitti, who wrote WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source. “It can also be related to micronutrient deficiencies or compromised bacteria in the gut, which manifests in your dermal layers.”

Poor digestion, or slow or compromised detoxification, can play a role, too. “If detox is sluggish, if you aren’t breaking down hormones internally, your skin will show it because the skin is the largest organ of detoxification,” continues Vitti.

And to dismiss acne treatment as little more than a salve for one’s vanity is to ignore the very real emotional and psychological ravages brought on by the condition. With persistent or cystic acne, people tend to retreat from social interactions and become isolated. The condition is also on the rise, notes Vitti: “More and more people are dealing with breakouts.”

The Root Causes of Acne

Hormone imbalance is a major factor when it comes to acne. Think of adolescence, when estrogen and testosterone flood the body for the first time and cause those much-loathed teenage breakouts. Or the menstrual cycle, when fluctuating estrogen levels contribute to cyclical breakouts.

But estrogen and testosterone are not the only hormones that affect the skin. Insulin is one of the body’s master hormones, and high levels of insulin aggravate acne. “Insulin stimulates oil glands,” says holistic and integrative dermatologist Karen Chen, MD.

Insulin is produced by the pancreas every time we eat, but more insulin is produced when we eat foods high in sugar and refined carbohydrates (known as high-glycemic foods). When a lot of high-glycemic foods are consumed, insulin levels in the bloodstream go up, stimulating oil production.

Insulin-like growth factor (IGF-1) has a stimulatory effect on oil glands and also leads to elevations in testosterone and androstenedione, which in turn can stimulate oil production, notes Chen. Whey-protein shakes boasting high amounts of IGF-1 can contribute to acne in susceptible individuals, she adds, so she suggests protein shakes from pea, rice, or hemp proteins as alternatives.

Gut health is another root cause. Multiple factors can erode gut health, including food sensitivitiesimbalanced gut flora, insufficient production of digestive enzymes, and regular exposure to inflammatory foods. These can lead to leaky gut, unhappy intestinal microbes, poor nutrient absorption, and inflammation.

Add compromised detoxification pathways to the mix, and you have a recipe for skin problems.

“If you have poor digestion and detoxification, it will show on your skin,” says Chen.

Acne Rx

The best way to tackle acne is from the inside out. Topical treatments may quiet breakouts in the short term, but it’s the internal ecosystem that needs healing — and most medications ultimately make the gut microbiome worse.

Many women are prescribed hormonal birth control to ease acne, but this, too, is not a long-term fix since it doesn’t address the root causes — and has a slew of side effects. What’s more, many women experience rebound acne when they come off the pill, and these postpill breakouts tend to be worsethan the breakouts they experienced before.

So what are the best strategies for addressing the root causes of acne? Chen and Vitti offer these six tips:

  1. Start with food. Focusing on food is the first and best place to start. “You can’t out supplement a poor diet,” says Chen. Keep two key factors in mind when curating an anti-acne meal: Make it anti-inflammatory and low glycemic. Luckily, foods that fight inflammation and foods that keep blood sugar stable are often one and the same. Think low-glycemic, high-phytonutrient vegetables like broccoli, arugula, kale, dark leafy greens, and vegetables of different parts of the color spectrum; healthy proteins like pastured meat, wild-caught fish, and eggs; healthy fats (like the kind found in avocados and olive oil), and low-glycemic fruit like berries. At the same time, cut down or completely cut out highly processed foods and foods with added sugar.
  2. Consider cutting out dairy. Dairy is highly inflammatory and a common food trigger (meaning it can aggravate the lining of the gut and, hence, aggravate acne).  Dairy can also increase insulin levels and IGF-1, notes Chen. Yogurt is easier to digest and does not cause the same increase in insulin as milk, she adds, and therefore may be tolerated in someone who does not tolerate other dairy.
  3. Consider cutting out gluten. It’s well known that many folks are sensitive to gluten, exposure to which can leave them feeling fatigued, achy, and dull with brain fog. What’s less well known is that gluten triggers increased levels of zonulin (zonulin is a protein that regulates the permeability of the lining of the gut) in everybody whether they experience other gluten-related symptoms or not. So giving up gluten helps heal the lining of the gut no matter what — and a healthier gut almost always translates into clearer skin.
  4. Try targeted nutritional and supplemental interventions. Both Chen and Vitti point out the skin-clearing benefits of adding ground flaxseed or flaxseed oil to your daily routine. Chen also notes the power of the herbal supplement berberine. Berberine has antimicrobial action and it helps stabilize blood sugar, so it helps fight breakouts on two fronts. Berberine is a powerful herb, however; the decision to take it should always be made in conjunction with a trusted healthcare provider.
  5. Maximize your micronutrients. Optimizing levels of carotenoids; B, C, and E vitamins; omega-3 fatty acids; and zinc, selenium, and probiotics can help clear the skin. Essential fatty acids such as those in fish, flaxseeds, evening primrose and borage oils can be helpful. Work with a trusted healthcare practitioner if you want to add supplements to your acne-fighting regimen. Remember, too, that even if you’re taking in a lot of high-quality supplements or whole-foods sources of these micronutrients, it doesn’t always mean that your body is absorbing them. If you suspect poor absorption is a problem for you, consult your practitioner.
  6. Boost your detoxification pathways. The liver is the body’s main organ of detoxification. In the first phase of detoxification, toxins (including used-up hormones) are shuttled to the liver to be broken down. In phase two, the liver sends these broken-down toxins back out into the body to be eliminated. Elimination happens in one of three ways: through sweat, urine, and the bowels. You can optimize the detox process at every step of the way. Eating cruciferous vegetables (the broccoli and cauliflower family, for example) is one of the best ways to support liver function; getting regular exercise or making use of other sweat therapies (like infrared sauna) boosts sweat; staying hydrated keeps the bladder moving, and a high-fiber diet does the same for the bowels.

Using lifestyle medicine to address the root causes of acne can make a difference in skin health and appearance is as little as a month — roughly the same amount of time it takes prescription medications to kick in, says Chen.

 is a veteran health journalist and a certified functional-medicine health coach. She believes lifestyle medicine is a blockbuster drug.

Thank you for reading and coming to my website today!

Aricle found on Experience LIfe website.

Any questions please email me. If you liked this article please share with your friends.
Blissful Day,

Shari

Phytonutrients where to find them and why to add them in

 Alyssa Ford is a Minneapolis-based writer and editor.

I add these in all my meals as much as possible. I like this chart and thought you would like it to. We know exactly how these foods benefit us and our families.
If you like this article please share with your friends and subscribe to receive more great nutritional information from me. 
Blissful Day,
Shari

 

 

Learn How to Make a Whole-Food Protein Smoothie

Learn How to Make a Whole-Food Protein Smoothie

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This portable smoothie from Dr. Mark Hyman can power the busiest of days. It’s 100 percent whole, real food — with plenty of plant proteins, healthy fats, fiber, and potent phytonutrients.

Ingredients: 

  • 1 cup frozen wild blueberries or other  seasonal fruit
  • ½ cup frozen cranberries
  • ¼ lemon with rind (optional)
  • 2 tbs. almond butter
  • 2 tbs. pumpkin-seeds
  • 2 tbs. chia seeds
  • 2 tbs. hemp seeds
  • 1 small handful nuts, such as walnuts, almonds, or pecans (optional: add a Brazil nut or two for selenium)
  • 1 leaf de-stemmed, ripped-up kale or handful of spinach (optional)
  • 1 tbs. extra-virgin coconut butter
  • ½ cup unsweetened almond or hemp milk
  • 1 cup water, plus 1 to 3 ice cubes if desired.

Improvise! It’s fine to use the greens, seeds, and seasonal fruits you have on hand — just strive to maintain suggested ratios.

For a fast to-go smoothie, put the ingredients in a wide-mouth Mason jar and use a hand blender to mix to desired consistency. Then drink one portion straight from the jar. Chill the unused portion for a great midmorning or afternoon snack.

You can also use a regular blender, if you prefer. If the shake is too thick, add more water until you reach a drinkable consistency.

Makes 2 to 3 servings. Prepared as shown, each 1-cup serving contains about 370 metabolism-boosting calories — a nice balance of plant-based protein, healthy fats, and phytonutrient-rich, fiber-packed, low-glycemic carbs. Rightsize the recipe based on your appetite and energy needs. You can also add unsweetened, plant-based protein powder and supergreens to further pump up the nutritional value, if desired.

Prep time: 3 to 5 minutes, including cleanup.

Thank you for visiting. If you like this recipe please save and share with friends.

Shari

 

 

Healthy Start to Your Day Drink

Try this simple blended drink in addition to your breakfast to get several servings of veggies first thing in the morning, and to get your body craving more nutrient-dense food later in the day:

  • 1 cup water (preferably filtered)
  • 1/4 to 1/2 cup organic apple cider
  • Two stalks of celery, cut in chunks your blender can handle
  • One whole, unpeeled cucumber (cut in half or quarters)
  • 1/2 of a lemon, rind and all
  • Two leaves of organic kale
  • Little nib of ginger (about the size of your pinkie fingertip)

Ideally the ingredients are all organic; if they’re not, wash them well before adding them to the blender. Blend to smoothie consistency, but still with some chewy bits. Pour into a tall glass and enjoy (to get the most nutrition and satisfaction, be sure to chew each sip before you swallow).

Article  and recipe provided by Pilar Gerasimo from The Living Experiment

Thank you for hanging out on the website. I you the like the recipe please share with friends and leave any comments below.

Blissful day,

Shari

 

Easy Chocolate Chia Seed Pudding Recipe

You must try this. This is the version I enjoy, but there are many other ones as well..
 
Simple, 6-ingredient chocolate chia seed pudding that’s naturally sweetened and so thick and creamy. Loaded with nutrients and perfect for breakfast, a snack, or dessert!
 
15 minutes
Ingredients
Vegan, Gluten free, Paleo
∙ Serves 4
Condiments
  • 2 tbsp Maple syrup if not blending
Baking & Spices
  • 1/4 cup Cacao or unsweetened cocoa powder
  • 1/4 tsp Sea salt
Nuts & Seeds
  • 1 1/2 cups Almond breeze almondmilk, Unsweetened Original
  • 1/3 cup Chia seeds
    NOTE**   can also add in unsweetened coconut flakes and top with your favorite nuts and berries. 
    If you like this recipe please leave a comment below and as always please share with friends.
     
     
     
    Thank you for stopping bye.

    Blissful day and healthy eats,   Shari