holistic health

Self-Care Tips for Valentine's Day

Free Resources for WEBSITE (19).png

Valentine’s Day is great day to reset New Year’s goals or resolutions that have fallen off in an act of self-love.  Our attention is usually on others this day, but take a few moments to reset some self-care intentions to keep yourself on track and focused.  Remind yourself about what your new goals were going into this year and think about why you made those goals a priority.  

Here are some self-care ideas for you to start today to incorporate into your daily or weekly routines to support your wellness journey!

Try a Detox Bath for Self-Care. Although there are many ways to detoxify your body, detox baths are one of the most relaxing and effective ways to do it. Detox baths help remove toxins through the pores of your skin and ease the burden on the liver. • 2 cups epsom salt, 1 cup baking soda, 8 drops lavender EO 

Make a sugar scrub. This is one of my favorite things to use on dry hands in the winter and year round in the shower. I keep small jars at the sinks in my home and a large container in the shower. A sugar scrub will exfoliate and moisturize at the same time leaving your skin feeling super soft and hydrated. Making it homemade will save you money, too! • 1/2 cup sugar, 1/2 cup sweet almond oil, 10 drops lavender EO, 10 drops orange EO

Pay attention to your nails • Nail Whitener Soak - Combine 4 tbsp. of lemon juice with 3 tbsp. warm water in a glass bowl. Soak nails for ten minutes or until nails have whitened, rinse well then apply a good cuticle oil or Vitamin E. 

Olive Oil Remedy - Soak nails in olive oil for up to 20 minutes, which is extremely moisturizing and easily absorbed. This is a great practice to start, especially during the winter time! If I don’t have the 20 minutes, I will also rub some coconut oil or olive oil on my nails as I’m winding down for the night. This is a great weekly ritual! 

Quiet Time w/ Herbal Tea • Allow yourself to take a moment. Turn off ALL electronics, dim your lights and just be present. Sit on the floor, your bed, the couch, wherever, but just sit and calm your mind. First, set your tea up beside you, close your eyes and then slowly inhale and exhale three or four really deep breaths. Keep your eyes closed and pray, meditate, or think of all the ways you are blessed. When you’re finished, open your eyes and drink your tea while remaining in this quiet, blissful state. Simple, but powerful. Include herbal teas like chamomile, mint, raspberry leaf, lavender, and lemon balm

Hot Towel Scrub • Helps with relaxation, circulation, and detoxification • Helps to break down cellulite • How it works: take a washcloth and run it under hot water, wring it out, then rub your entire body for 5-10 minutes • It’s invigorating if you do it in the morning & relaxing if you do it at night.  You can also use a dry brush and detox right before jumping in the shower. 

What are you doing today for self-love?

Happy Valentine's Day!

xoxo,

Stephanie

Heal Acid Reflux

In total transparency, the only time I've ever had acid reflux was when I was in my third trimester with my second son.  So compared to a lot of people, I've had it pretty easy in this aspect of health concerns.  However, when I hear clients talk about acid reflux it sounds like straight up misery.  Besides pregnancy, obesity and certain food sensitivities can cause acid reflux.  Eating large meals and then bending over or laying down can also cause acid reflux to occur and many assume this is because of too much acid in the stomach, when in fact, the opposite is most likely true. 

giulia-bertelli-94235.jpg

The most common symptoms associated with acid reflux are heartburn and an unpleasant regurgitation of acid buildup.  According to Web MD, other less common symptoms are bloating, vomiting, burping, dysphagia (the sensation of food being stuck in your throat), hiccups, nausea, weight loss and a dry cough or a sore throat.  

Surprisingly, many people with reflux or heartburn actually have too little stomach acid, a condition called hypochlorhydria.  The stomach produces hydrochloric acid as part of the normal digestive process, but if there isn't enough, symptoms of reflux will occur along with less optimal absorption of nutrients from the food you eat.  

So if you suffer from acid reflux, the answer is not to reduce the acid in your stomach, the answer is to support healthy acid production.  You can't actually eat acid, but you can stimulate your stomach to make more hydrochloric acid (which will activate your digestive enzymes to work better and reduce overall symptoms).  

To do this naturally, take one tablespoon of apple cider vinegar before each meal, especially large meals such as dinner.  

As an alternative, you could try a Hydrochloric (HCl) Acid supplement (preferably taken with a pepsin).

During cooler weather, I absolutely love the following recipe that uses apple cider vinegar as its base and many of my clients have also become quite fond of this drink as well!  Drink this once or twice a day to support healthy stomach acid production. 

Add the following to one mug of hot water:

1/2 squeezed lemon

1 tablespoon apple cider vinegar

1 teaspoon honey

(I also like a dash of cinnamon on top)

Also take a break from alcohol, chocolate, citrus, tomatoes, peppermint, onions, garlic and high-fat meals which can trigger symptoms associated with low stomach acid. 

As always, remember that all information given on this site is intended for educational purposes only and should not replace the medical guidance given by your doctor.

Curb Your Anxiety

Have you ever noticed that life is all fun and roses...until it's not?  Along with life comes a whole host emotions and the most popular one, unfortunately, is anxiety.

That feeling of constant worry and turmoil with no end in sight is a scary one.  It can leave you feeling out of control, hopeless and depressed.  It can jolt you awake at night, turn you inside out and become a barrier between you and the people who care about you.  

What if I told you that you didn't have to live like this?  That you could reduce your anxiety levels...today...by following this simple outline that I've put together for you.  You'll feel more relaxed, confident and ready to tackle all that life throws at you.  

Anxiety is very common and like everything else, can range from one end of the spectrum to the other, but did you know that anxiety is one of the most common symptoms associated with a thyroid disorder?  If your anxiety is present day in and day out and is starting to debilitate you, please consider getting some thyroid testing done.   If you're not sure what to ask for, check out my mini training on the 5 Non-Negotiable Thyroid Lab Tests that you can request from your doctor.

Are you ready to make a change?  Because one conversation with me could change your life. Schedule a free coaching session now and together we'll get you living the life you've always wanted. 

 

 

Thyroid Symptoms & Signs

A thyroid imbalance can come with a host of symptoms, but a super common one is exhaustion and fatigue.  It's different for everyone, but for me, it was like trying to accomplish my daily tasks, job, etc. while I was underwater.  Everything felt heavy.  I had to give myself a pep talk just to raise my arms over my head so that I could wash my hair.  The thought of doing anything extra was just downright draining.  

Fatigue is probably the most common symptom that I hear about from my clients, but there are many other signs that may indicate a thyroid disorder.  Following is a list of some of the most common symptoms of low thyroid function:

  • Fatigue
  • Weight gain or difficulty losing weight
  • Headaches
  • Depression
  • Constipation
  • Sensitivity to cold weather
  • Numbness in hands and feet
  • Dry skin
  • Edema, esp. facial swelling
  • Loss of outermost portion of eyebrows
  • Brittle nails

If you feel like reading these symptoms is like looking in a mirror, you may want to seriously consider getting your thyroid checked.  Most doctors will test for TSH and Free T4, but if you want to request some additional testing that has the potential to give you even more answers, read my post about what I consider to be the top 5 Non-Negotiable Thyroid Tests out there. 

Want to chat a bit about your thyroid wellness and health goals?  Hop on a free coaching call with me so we (together!) can talk about a plan of attack that will help give you some clarity and insight. 


Please be advised that all information given on this site is intended for educational purposes only and should not replace the medical guidance given by your doctor.

5 Non-Negotiable Thyroid Lab Tests

Would you like to better understand your thyroid and what's going on with it specifically regarding thyroid lab tests?  Let me guess...you know you're supposed to get your TSH tested, but did you know that there are a handful of other tests that are as important, if not more important than the traditional, run of the mill, TSH test?  

In my thyroid mini session (video below) , I go over 5 Non-Negotiable thyroid lab tests that you can ask your doctor to test for right away.  More tests = more results = more answers = a happier, healthier, you.  What are you waiting for?  Press play below ;) 

Want to chat a bit about your thyroid wellness and health goals?  Hop on a free 30 minute call with me so we (together!) can talk about a plan of attack that will help give you some clarity and insight. 


Please be advised that all information given on this site is intended for educational purposes only and should not replace the medical guidance given by your doctor. 

Practice Soft Belly Breathing

YEc7WB6ASDydBTw6GDlF_antalya-beach-lulu.jpg

This is an exercise that helps to expand the base of your lungs, which helps bring extra oxygen to your brain.  It lowers anxiety and induces greater relaxation.  Over time this technique has been proven to lower blood pressure, slow heart rate, enable deeper breathing and induce a state of calmness. 

  • Sit up in a chair or bed, as erect as possible.  Close your eyes.

  • Breathe deeply, in through your nose, and out through your mouth.  Repeat. 

  • Now, imagine your belly is soft.  This will allow you to deepen your breath and improve the exchange of oxygen. As you breathe in you want your belly (more accurately, your diaphragm) to expand with air.  As you breathe out you want your belly to contract and flatten. 

  • Once this pattern is established, concentrate on breathing in (with your belly still expanding) to a count of five seconds, hold your breath for a count of five seconds, and then release (with your belly contracting) to a count of five seconds. 

  • Repeat for five minutes in a quiet surrounding or while listening to soft music. 

If you are under a lot of stress, try to perform this routine 2 or 3 times a day to help relaxation come your way.  If you have trouble falling asleep at night, perform this routine right before bedtime.  Children can benefit greatly from this exercise as well.  

Until next time, Be Well. 

Puro Co. Product Review

Hey everyone!  I’ve had the pleasure of using some of Puro Co. new skin care products and I wanted to share my experience with you.  The owner of Puro Co. has gone to great lengths to make sure she only uses the purest ingredients in her products and it shows.  The products are completely chemical-free, non-toxic, hand crafted in small batches and have had a remarkable impact on my skin.

 

Here are the products I tested:

1. Crema Body Butter - Hands down, this is the best smelling product I’ve ever used.  Since its base is cocoa butter, you not only get an amazing creamy texture, but you get a clean cocoa scent that I was tempted to eat it smelled so good.  Cocoa butter is so nourishing for the skin and made of such high quality fats that this is definitely worth a shot for anyone suffering from eczema.  The other thing I really love about this product is that a very little bit goes a long way.  This body butter is sold in 2 oz. glass containers, which doesn’t seem like very much, but you’ll be surprised by how long it lasts.  My skin responds really well to the combination of ingredients used.  Normally I apply this body butter after showering and my skin will still feel nourished well into the next day, which never happened with commercial lotions.  Great investment for your skin.

2. Lavender Shave Oil and Clove Shave Oil - The star of this product is the hand infused calendula olive oil, which offers many anti-inflammatory skin related benefits.  It’s an awesome product for anyone who has sore, inflamed or itchy skin conditions and/or have terrible reactions to normal shaving cream (like me).  The product is packaged with a dropper, which is nice, to prevent any from being wasted by spilling over the edge.  I fill my hand up with the oil and rub it deeply into my skin and then I shave.  The oil smells great, goes on smoothly and gives a close shave.  The best part is how my legs feel afterwards - soooo smooth and noticeably nourished.  I like both scents equally, but definitely will lean towards using the lavender if I’m showering in the evening to help me relax.  I will then hop in bed and rub the shave oil on my hands and feet, too - it’s very versatile!  

3.  Ylang Ylang Perfume Oil and Rosewood Perfume Oil - Do you know how many toxic chemicals are in commercial perfumes?  Enough to cause hormone disruption, fertility issues and even cancer.  There are THREE ingredients in the Ylang Ylang perfume and FOUR in the Rosewood Perfume and they are all natural.  I haven’t worn perfume in at least six years because there weren’t many all-natural, affordable options with scents that I actually liked.  Enter Puro Co. and their new line of all natural perfumes!  Both scents are completely different, but equally pleasant.  The Ylang Ylang scent is light and uplifting so I tend to wear it during the morning and daytime hours where the Rosewood is a richer, more savory scent so I find myself wearing it more often during the evening hours.  I also carry the Ylang Ylang perfume in my purse so if I’m out and I start feeling stressed, anxious or tired, this perfume will do the trick as Ylang Ylang essential oil is a natural antidepressant.  

Aesthetically pleasing, therapeutic, intentional and pure.  You won’t be disappointed and you’ll be wanting more!  To view products or to order go to www.puro.co

Until next time, Be Well.

 

Your Morning Cup of Joe +5 Healthy Coffee Swaps

If you are one of the average Americans drinking 3.5 cups of caffeinated coffee a day, I’m pretty sure you’re going to tell me that you need your coffee, you can’t live without it and you feel awful if you don’t get it.  If you are one to say that you think coffee is “drug in a mug,” you probably have reason to believe through reading or through personal experience that you and coffee (or more accurately the caffeine) don’t mix.  

I get the question, “Is coffee bad for me?” all the time and to be honest I don’t have a straightforward answer because the reaction of caffeine in a person’s body is very bio-individual.  Personally, I am sensitive to caffeine and cannot drink coffee everyday because I have a hard time metabolizing it.  This is a very genetic tolerance. Some people can metabolize caffeine better than others based on the production of certain enzymes in the liver.  Therefore, I often resort to green teas or some of the other options on my list below.

However, most of the population can handle about two cups of coffee (caffeine) per day and then a smaller percentage of the population can drink coffee right before going to bed and still get a restful nights sleep. Again, this happens because we all metabolize caffeine differently from one another.  However, just because someone can metabolize caffeine doesn’t necessarily mean that they can tolerate caffeine.  Caffeine tolerance is basically how your body will respond to caffeine over a long period of time and there’s a lot of research backing both ends of the spectrum here.  

Yes, coffee in and of itself is a superfood.  It’s packed with phytonutrients and there are some health benefits associated with moderate consumption, like increased stamina during exercise, increased memory, reduced kidney stone risk, and reduced mouth and throat cancer risk, just to name a few.  

So based on this it sounds like we should be drinking coffee all day every day, right?  Not so fast.  There is something else going on in the body with two little tent shaped glands that sit on top of each kidney.  These are your adrenal glands and they are receiving the full brunt of your coffee habit in not so great a way.  Their job?  To release hormones so that we can decipher between the fight-or-flight response when we’re confronted with stress. The caffeine keeps the adrenal glands constantly “on alert” and overtime this can lead to exhaustion or adrenal fatigue.  Caffeine consumption also has a negative influence on cortisol.  It will throw the balance of cortisol that we have in our body all out of whack.  Naturally, cortisol levels are high in the morning to help us get moving to start the day, but people who have stressed adrenal glands are over producing cortisol so that it’s low instead of high in the morning.  What happens next?  You reach for your caffeine and an unhealthy cycle continues.  High cortisol levels will also cause you to overeat and deprive you of a good night’s sleep.

Some other negative side effects associated with the overuse of caffeine include headaches and migraines (even though the reverse of this is believed to be true), poor fertility in women, indigestion and insomnia (among others).  Coffee will also prevent some from getting their necessary water intake for the day and will create a very acidic environment inside us, which is never good for those of us wishing to have a hearty immune system.

If you are looking to reduce your caffeine consumption, my advice would be to drink two glasses of water in the morning before having your coffee.  This will help to jump start and flush out your system so that over time coffee may not be the first thing it needs.  

Check out these awesome healthy coffee swaps:

  1. Matcha Green Tea - I can’t get enough of this stuff. Matcha tea trumps other green teas because you are ingesting the entire leaf as opposed to just the brewed water.  It’s filled with nutrients and high in antioxidants and it tastes great!

  2. Warm Lemon Water - I’ve talked about this before and I know it doesn’t resemble or taste anything like coffee, but give it a try!  It will gently detox your liver and leave you feeling refreshed.

  3. Drink Local Coffee - If you think I’m crazy for even suggesting you bring it down a notch, then don’t!  But do yourself the favor of finding a local coffee roaster.  Chances are it will taste much fresher and the chances of it containing mycotoxins (mold) are slim.

  4. Herbal Coffee - Mountain Rose Herbs (.com) sells an herbal blend of organic roasted dandelion root, chicory root, roasted carob and maca powder.  It has a rich and bold roasted flavor and is caffeine-free.

  5. Vanilla “Latte” - Dr. Lipman says, “If you want something warm and comforting in the morning, you can heat up a mug of unsweetened vanilla almond milk (on the stove or in the microwave) with a dash of cinnamon and stevia to taste. It’s delicious! You could also add a teaspoon of cacao powder for a chocolate-y treat.”  

These alternatives also do well for those experiencing afternoon dips.  Instead of drinking a cold cup of coffee or brewing a new one, try one of these options first!  I think you will be surprised by how much your body likes them.  Good luck!

Until next time, Be Well.


 

Resources:

pubmed.gov

caffeineinformer.com

drjessechappus.com

livestrong.com

drfranklipman.com

 

My Juicy Morning Routine, How I Got My Three Year Old to Chug Green Juice + Helpful Juicing Tips/Recipes!

juice title

Everyone is talking about juicing these days and social media has everyone convinced that it’s the healthiest thing for your body.  Cue insanity: “You aren’t juicing??!! Why not? What’s wrong with you?  Don’t you care about your health?  Didn’t you hear it can prevent cancer?!! Well, my two year old is already drinking straight up juiced kale...yada yada yada,” and if you aren’t doing it, then you must (obviously) be crazy, right?  Not exactly.  As a health coach, I know that many people can definitely benefit from getting some healthy green juice into their diet, but if you aren’t doing it properly you may be giving your body a well-intentioned sugar fest or depriving it of other much needed nutrition.  I honestly would only recommend regular juicing to someone who already has an otherwise healthy diet who can afford to skip the whole fruit or vegetable.  If you have a diet high in processed foods, get your veggie intake from your tomato off your sandwich at lunch or are lacking fiber in your diet, start with smoothies.  I drink as many smoothies as I do fresh juice because I need the protein, fat and fiber in my diet just as much as I need the phytonutrients blazing right into my bloodstream.  Having said that, let’s take a look at my juicy morning routine…

  1. Set up juicer - complete with compost bag (more on that later)
  2. Grab produce bag out of refrigerator (more on that later, too)
  3. Rinse produce
  4. Juice into a large pyrex bowl with a spout (forget that tiny little cup it comes with...I don’t even know where mine is!)
  5. Pour into glass(es) that which I am drinking right away or into mason jars for later
  6. Sip juice to make sure it’s what I want
  7. Take apart juicer - pull out compost bag and set aside - rinse all other juice machine parts with water - I do this even before I drink my juice because no one wants to clean cement like dried juice off of anything.
  8. Enjoy masterpiece :)
  9. Hand wash or put juicer parts in dishwasher (minus the part that was lined with the compost bag!

It’s a tried and true routine and usually takes about 20 minutes start to finish.  However, if you are wanting to be a serious juicer, I have another tip...do not buy this type of juicer.

monkey juicing

No, I’m only kidding.  This juicer is perfect for beginners  who are unsure if they will stick with the practice long term.  Years ago when I mentioned to my mom and dad that I wanted to start juicing they bought me this very reasonably priced air whipper machine.  It was great and it is great and I’m thankful for it, BUT don’t buy it if you consider yourself a serious juicer (I will fill you in on the one I’m saving up for in just a sec).  And just to prove that I am thankful for it, I’m going to complement it before I bash it.  1) My son can pretty much use it on his own...awesome! 2) It’s freakishly fast, which is great for the busy full time mom, IIN Health Coach student, LLC starter person or just about anyone else I know. 3) Its parts go in the dishwasher. 4) The juice it produces really does taste amazeballs. 5) It’s really affordable.

Ok, now for the ugly...1) It’s basically a helicopter trying to take off.  I seriously have to weigh the thing down so it doesn’t go airborne.  2) Again, it’s basically a helicopter trying to take off so my son has to cover his ears if he is standing in the kitchen next to it.  3)  I have to take a shower after I use it (only kidding a little bit). 4) The helicopter effect sends so much air into the juice that it immediately begins to oxidize causing a depletion in nutrient availability.  5) It uses more produce than a slower masticating or twin gear juicer, which equals more $ per juice fest, which equals no good.  This is a standard centrifugal juicer and many people use them and like them, but at some point in the near future I need to upgrade.  To what??  I’m glad you asked.

The masticating juicers extract liquid at a lower speed and creates less friction therefore less heat is coming into contact with your veggies.  This helps to protect the vital nutrients in your juice.  It’s not as messy, it’s quieter and it’s definitely more effective at juicing produce so you get more for your hard earned $.  It is however, way more expensive.  Most models start at around $300 and can easily double or triple that.  My $50 helicopter machine isn’t looking so shabby now...BUT a really high quality juice is important to me.  I need to do a bit more research before settling on one, but these are my front runners so far:

1. The Juicepresso Cold Press Juicer 

2. The Breville Fountain Crush Masticating Juicer

3. The Omega J8006 Nutrition Center Juicer

Like I said, more research is needed before I dive head first, but my mom has the Omega and I love juicing with it because so much of the juice is extracted, leaving very little waste.  Ok, enough dreaming about juicers.

So there was a system to my madness when I decided to introduce my son to green juices.  The first thing I did was to NOT introduce him to green juices.  Tricky, eh?  Now there might be a kid here and there who takes one good look at a dark green glass of kale and gulps it (hence the earlier comment), but I don’t know where they are.  Not in my house at least.  So if you want to give it a try with your kiddos, by all means see if this approach makes sense to you and your little monkey(s).  This was my approach…

Step #1:  Introduce baby boy to lots of veggies in many colors, with many textures, during all meals...avocados for breakfast, anyone?  Exactly.  So many of you out there are modeling great behaviors for your kiddos so give them the avocado, too, or give them peas for breakfast!  Whatever, just get them used to seeing GREEN food in the morning so the transition to a GREEN drink is no big deal.

Step #2:  Dive into the smoothie obsession head first.  My son was about two and a half before he would drink his first smoothie and then that’s all he wanted. But prior to that I didn’t push it at all.  If I had a smoothie, I offered him a sip.  If he took it - great (!), but if not, so what?  He’s a little person with a great diet and I knew sooner or later he would like them.  We started with mangos and berries, banana and orange juice.  Very sweet, very high in natural sugar, very pretty - perfect for a transition drink.  [*Note* that I would never recommend this combo to you (wink, wink).  This puts you way too high on the glycemic index!]  Slowly, I started replacing the orange juice with water or nut milk, decreased the fruit ratios and adding subtle veggies like cucumber and started incorporating herbs, like mint.  I would throw in small spoonfuls (so as not to change the color too much - like most kids, he’s very visual) of a greens powder just to give him a bit of an extra nutritional boost.

Step #3:  Juice a pineapple.  Fresh pineapple juice won him over big time.  So using that as my base, I started to incorporate other subtle flavors.  We went from plain pineapple...

to pineapple and green apple…

to pineapple, green apple and half a cucumber…

to pineapple, half a green apple, half a cucumber and one leaf of kale…

monkey juice   IMG_7442

That’s where we stand today.  My next move will be to decrease the pineapple and add more kale or spinach.  He’s three and a half and juicing is already part of his normal routine and vocabulary.  If you’re an adult starting out, try some of these tactics to ease yourself into it.  My other suggestion for newbies is a plain carrot and apple mix or straight up cucumbers.  Try it!

Some other suggestions to keep in mind for juicers of all ages:

  1. Keep the fruit limited.  A good rule of thumb is to juice 3 veggies to 1 fruit.  This will help keep sugar intake in check.
  2. When you are doing your food prep for the week (Sunday afternoon?) include a ziploc bag just for your juicing produce.  I portion my produce out and give it a good rough chop down to the size I need it to fit down the chute of my juicer.  I rinse right before juicing.
  3. Putting a cucumber in the mix will balance out a stronger “green” taste and will increase your overall volume.
  4. Peel your citrus fruits before you juice.
  5. Use lemons!!  This will take the bitterness out of the juices that taste a bit like grass and get them tasting like you could drink them all day long!  If I don’t have a lemon on hand, I will use one drop lemon essential oil or one drop lemongrass essential oil as a replacement.
  6. Save your broccoli stems and parsley stems to juice.
  7. This is personal preference, but I need to drink mine with an ice cube.
  8. Place a plastic bag (this is what I called a compost bag earlier)  in the pulp collector to make cleaning up easier and faster.  Then dump the waste with all the pulp into your compost bin so you can reap the benefits later!
  9. Once you’re comfortable with the more basic vegetables, move towards including more medicinal plants like chard, fennel, beet greens, cilantro, garlic, parsley & ginger.
  10. Bananas and avocados are for smoothies, not for juicing. ;)
  11. Provide your body with variety!  Change up spinach and kale and other greens frequently so that you can safely steer clear of excess oxalic acid.  Spinach is really high in oxalic acid compared to kale so ingesting juiced spinach daily over a long period of time can actually become damaging.  The National Kidney and Urologic Diseases Information Clearinghouse will advise patients with kidney stones to decrease their consumption of foods containing high levels of oxalic acid to reduce the further likelihood of developing more kidney stones and this goes for good preventative advice, too.
  12. Drink and store juice in glass.  Mason jars are the best.
  13. If you’re using a slow masticating juicer you can store your juice for about 24 hrs.  Just make sure you’re storing the juice in a glass jar filled to the brim.  Your goal is to prevent oxygen from getting in and robbing you of the juice’s full benefits.
  14. Drink juice on an empty stomach so the vitamins and minerals go straight into your bloodstream.  Wait about two hours after a meal to juice or about twenty minutes before a meal for best absorption.
  15. A juice shouldn’t be your breakfast.  If you are doing a juice cleanse or trying to lose weight this advice can bend a bit, but I don’t recommend doing it without the guidance from a health coach, nutritionist or ND.  I like to follow my juice up (about twenty minutes later, which is about how long it takes me to clean my juicer, put up produce and get my breakfast ready) with something that contains healthy fat, protein, and/or healthy carbs.  I love mashed avocado on sprouted bread sprinkled with celtic sea salt or steel cut oats topped with local honey and berries.
  16. IMG_7433

One other note on doing a juice cleanse...it can do more harm than good if not done with proper guidance.  The American Journal of Medicine has documented cases of patients having adverse effects to a 6 week juice cleanse, which is way way too long in my opinion so don’t even go there.  Most recommended juice cleanses are for 3-5 days, just long enough to give your digestive system a clean and a rest.  So juice, but be smart...your digestive system is designed to do hard work.

Are you ready for some of my favorite recipes?!  Here you go and don’t forget to share!

lovely lycopene

Detox

beginner's special

Bright eyes juice

I hope you are now super pumped to get juicy, ready to make some adjustments to your juicing routine or feeling inspired to try some new recipes.  Most of all, have fun with it.  There’s not a juicer out there that likes sitting on the counter for months at a time so find one that works for you and get juicing!

Until next time, Be Well.

Health Coaching Kick-Off - Free Wellness Consultations!

tumblr_n4vberyVy81st5lhmo1_1280

So if you’ve been following either my blog/Facebook page/Instagram page you know I’ve been going to the Institute of Integrative Nutrition to get certified as a holistic health coach in order to help people approach health in a whole new way.  I’m happy to say that I am now offering free wellness consultations to anyone, anywhere in the United States.  Before you jump on board, let me answer some of your questions… So what is a health coach anyway?

In a nutshell, health coaches are knowledgeable advisors who provide ongoing support and guidance as we set goals to make long-lasting sustainable changes to improve your health and happiness.  I will guide you to make sense of the overwhelming nutritional advice out there and provide you with information to determine what dietary and lifestyle changes are necessary for you.  You get a very individualized program based on your needs and goals so that you can make powerful changes to become a more balanced you.

What is a free wellness consultation?

I’m offering a free wellness consultation to anyone who is serious about getting their health and life back on track.  We will review your past and current health situations, your lifestyle, primary areas of concern and goals specifically related to your needs.  I have a series of questions that we will address together either in person, through Skype or over the phone regarding your health and then you will have the opportunity to share with me any other information you feel is relevant.  Wellness consultations are typically 45-50 minutes long.

What’s in it for me?

You’ll have the opportunity to talk about your life, your health and what you’d like to accomplish.  It’s an opportunity to be heard and to get a sense of what it feels like to have more support in your life - for YOU.  You’ll also learn how to reach those goals by working with me in my health coaching program.

What type of people use health coaches?

More and more people are using health coaches to reach optimal health.  According to Dr. Andrew Weil in his magazine titled Self-Healing:  “When athletes want a competitive edge, they hire a private coach to monitor their

progress. When it comes to your health, using this mindset could also be beneficial.

Health coaches are increasingly being hired by corporations to help employees stay

healthy and by individuals seeking to improve well-being. For some, these coaches

offer assistance in managing dietary constraints (due to conditions such as celiac

disease or diabetes), and for others, they might focus on teaching stress-reduction

methods. In some ways, the health coach picks up where your physician left off,

helping you implement wellness strategies suggested after a check-up or diagnosis.”

Basically, I’m here to fill the gap for you and to provide you with support and information to reach bigger and better.  Whether you’re looking to balance out your life, stop sugar cravings, find guidance to achieve your doctor’s recommendations, fight migraines, raise healthier kids, learn more about preventative medicine or anything else in between, a health coach is for you.  I’m for you!

I invite you to schedule your first initial wellness consultation by emailing me, Stephanie, at thewellsideoflife@gmail.com.  You could also head on over to my facebook page and message me there, too.  Either way, I can’t wait to hear from you!

Until next time, Be Well.