Tag Archives: Wellness

03
Mar

Avoid Sleep Deprivation and Learn to Sleep Well (an Infographic)

I came across this great infographic a few days ago on Mind. Body. Green, a great health and wellness website. If you've ever suffered from even one night of too little sleep, or perhaps struggled with long term insomnia, you are probably aware of the mental fog and general discombobulation that occurs. But did you know that long-term sleep deprivation also leads to a host of other issues? As you can see in the infographic, too little sleep can lead to weight gain, cardiovascular issues and more. Read below the infographic for some of our favorite tips about how to sleep better so you can avoid these issues!

TheDangersofSleepDeprivation_BIG-850x1943

 

(click the graphic to enlarge!)

Here's some tips for getting the best sleep possible, gained from years of work with Naturopathic physicians and trial and error with my own sleepytime remedies!

  1. Avoid caffeine: If you can't avoid it entirely, at least choose to cut back or reduce the amount of caffeine you consume after noon. Caffeine stays in the body and can disrupt sleep today, but long-term effects have shown to disrupt sleep over the long-term too.
  2. Exercise regularly: Choosing regular exercise (though not right before bed) can help your body release stress hormones like adrenalin and get the happy hormones flowing. A proper hormone balance can help with your production of natural sleep hormones (melatonin at night and cortisol in the morning).
  3. Eat well: Eating food that is nourishing and healthful helps you whole body, and keeps digestive issues like heartburn and gas away, which can help you sleep better. Choose lighter nighttime meals like whole grains and salads to help you digest quicker and easier. Try to eat meals at least two hours before bedtime.
  4. Supplement with herbs: Calming herbs can be really beneficial to those with sleeping problems. Not only do herbs like peppermint, licorice, camomile and passionflower have slight sedative effects, the ritual of drinking a mug of warm tea is soothing and helps create some quiet time before bed.
  5. And finally, click here to read some more tips to help you sleep better from Harvard Medical School.
Posted:   |   Categories: digestion, Health, Health+Beauty, sleep
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03
Feb

Everyday Juice Detox + Green Juice Recipes

photo(1) My boyfriend and I purchased a juicer for ourselves for Christmas, and we've spent the last month experimenting in the the kitchen with healthful juices. Not only is fresh juice super tasty it is loaded with bright green, orange and red energy from our favorite vegetables! According to the Mayo Clinic, juicing is beneficial because our bodies can better absorb nutrients and can, “reduce your risk of cancer, boost your immune system, help you remove toxins from your body, aid digestion, and help you lose weight.” [1] Juices can be enjoyed everyday or just occasionally, but always check with your health care practitioner before beginning a juicing regimen or a juice fast, as some juice may be counter-indicated for certain conditions.

There are lots of reasons to try fresh fruit and vegetable juice! Adding fresh juices into your diet can help boost nutrition and help you meet your quota for daily fruits and veggies. Juicing is like a multivitamin, but in natural, drinkable form. I find that fresh juice gives me a ton of natural energy (very helpful since I just decided to quit caffeine). It's not quite the same as drinking smoothies, but it's not better or worse– smoothies and juices offer different benefits. By removing the fiber from the plants, juicing allows the body to divert energy from digestion to cleansing, and the raw, live nutrients are absorbed quickly into the body. Smoothies, which contain all the natural fiber of the fruits and vegetables, slows digestion and can function as a small meal or snack. Some words of caution: as juicing removes the fiber from the fruits and vegetables, it allows the natural sugars to be absorbed rapidly into our system. Use fruits and sweet vegetables (carrots and beets) in small proportions to keep blood sugar balanced. Focus more on vegetable based juices rather than fruit based juices. Celery and cucumbers are my favorite, but tomatoes also red peppers are water-rich. And don't forget herbs like parsley, cilantro and wheatgrass, which will work if you have an auger juicer. My favorite greens are dandelion, spinach and kale.

There are lots of juicers on the market; we purchased an auger juicer, which is best for greens. Centrifugal juicers are quicker and easy to juice, but some reviews say that not as much nutrition is juiced out of the individual fruits and juices. But, the auger juicers are more expensive. We're super happy with our Omega juicer, but the downside is the small feed tube (I have to cut all vegetables before juicing). Otherwise, it's easy to use and easy to clean. I timed myself a few weeks ago: it took just 15 minutes to wash, slice and juice my veggies and then clean up. Everyone can find 15 minutes each day to boost their health!

Here are my favorite green juice recipes, featuring mostly vegetables and just a bit of fruit to sweeten it up! Also, start simple: try mixing just one or two types of produce. I find that if I try to mix all the veggies in the fridge then I end up with an odd-tasting and odd-colored juice that is not as lovable. Read more insight and helpful juicing tips here on Foodbabe. Hope you like these new recipes here!

photo(2)

Dandelion Orange Juice

A few dandelion greens
1 medium-sized orange, skin removed
1 lemon, skin removed

  1. Wash and trim ends from greens. Juice all produce, alternating between greens and citrus. Enjoy immediately. Makes two small servings.

Spicy Green Juice

4 stalks celery
1 green apple
Two big handfuls parsley
1-inch piece ginger

  1. Juice all produce, alternating between celery and other produce. Stir to combine. Enjoy immediately. Makes two small servings.

 

[1] http://www.mayoclinic.com/health/juicing/AN02107

Posted:   |   Categories: detox, Food+Drink, green juice, Health, juice, vegetables
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03
Feb

Everyday Juice Detox + Green Juice Recipes

photo(1) My boyfriend and I purchased a juicer for ourselves for Christmas, and we've spent the last month experimenting in the the kitchen with healthful juices. Not only is fresh juice super tasty it is loaded with bright green, orange and red energy from our favorite vegetables! According to the Mayo Clinic, juicing is beneficial because our bodies can better absorb nutrients and can, “reduce your risk of cancer, boost your immune system, help you remove toxins from your body, aid digestion, and help you lose weight.” [1] Juices can be enjoyed everyday or just occasionally, but always check with your health care practitioner before beginning a juicing regimen or a juice fast, as some juice may be counter-indicated for certain conditions.

There are lots of reasons to try fresh fruit and vegetable juice! Adding fresh juices into your diet can help boost nutrition and help you meet your quota for daily fruits and veggies. Juicing is like a multivitamin, but in natural, drinkable form. I find that fresh juice gives me a ton of natural energy (very helpful since I just decided to quit caffeine). It's not quite the same as drinking smoothies, but it's not better or worse– smoothies and juices offer different benefits. By removing the fiber from the plants, juicing allows the body to divert energy from digestion to cleansing, and the raw, live nutrients are absorbed quickly into the body. Smoothies, which contain all the natural fiber of the fruits and vegetables, slows digestion and can function as a small meal or snack. Some words of caution: as juicing removes the fiber from the fruits and vegetables, it allows the natural sugars to be absorbed rapidly into our system. Use fruits and sweet vegetables (carrots and beets) in small proportions to keep blood sugar balanced. Focus more on vegetable based juices rather than fruit based juices. Celery and cucumbers are my favorite, but tomatoes also red peppers are water-rich. And don't forget herbs like parsley, cilantro and wheatgrass, which will work if you have an auger juicer. My favorite greens are dandelion, spinach and kale.

There are lots of juicers on the market; we purchased an auger juicer, which is best for greens. Centrifugal juicers are quicker and easy to juice, but some reviews say that not as much nutrition is juiced out of the individual fruits and juices. But, the auger juicers are more expensive. We're super happy with our Omega juicer, but the downside is the small feed tube (I have to cut all vegetables before juicing). Otherwise, it's easy to use and easy to clean. I timed myself a few weeks ago: it took just 15 minutes to wash, slice and juice my veggies and then clean up. Everyone can find 15 minutes each day to boost their health!

Here are my favorite green juice recipes, featuring mostly vegetables and just a bit of fruit to sweeten it up! Also, start simple: try mixing just one or two types of produce. I find that if I try to mix all the veggies in the fridge then I end up with an odd-tasting and odd-colored juice that is not as lovable. Read more insight and helpful juicing tips here on Foodbabe. Hope you like these new recipes here!

photo(2)

Dandelion Orange Juice

A few dandelion greens
1 medium-sized orange, skin removed
1 lemon, skin removed

  1. Wash and trim ends from greens. Juice all produce, alternating between greens and citrus. Enjoy immediately. Makes two small servings.

Spicy Green Juice

4 stalks celery
1 green apple
Two big handfuls parsley
1-inch piece ginger

  1. Juice all produce, alternating between celery and other produce. Stir to combine. Enjoy immediately. Makes two small servings.

 

[1] http://www.mayoclinic.com/health/juicing/AN02107

Posted:   |   Categories: detox, Food+Drink, Health, juice, vegetables
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27
Jan

Health Benefits of Turmeric

fresh turmericTurmeric is a traditional healing herb in many countries– Traditional Chinese Medicine, Ayurvedic (Indian science of healing) and Hawaiian practitioners rely on turmeric for its myriad healing properties.

Curcumin, one of the oils found in turmeric is a potent anti-inflammatory. According to the World’s Healthiest Foods, “In numerous studies, curcumin's anti-inflammatory effects have been shown to be comparable to the potent drugs hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents such as Motrin. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity.” Turmeric is also a treatment for rheumatoid arthritis, intestinal conditions, and has been shown to be beneficial for treating cancer, especially of the colon, breast, lung and prostate. It works by increasing acting against transcription factors for cancer cells and aiding in detoxification systems for the whole body. But it does so much more too! According to Dr. Mercola, turmeric can also help:

• Supports your antioxidant protection against free radicals
• Promote your healthy skin
• Support overall eye health
• Provide you immune system support
• Aid your skeletal system and joint health
• Encourages your healthy liver function

Living in Hawaii, it’s easy to find local, organic turmeric. If you are not here in the islands (!), turmeric might be grown in China or India, so be sure to choose organic turmeric to find the cleanest product. You can find turmeric near the ginger at your local health food store or well-stocked grocery store. Look for roots that are firm and not at all mushy; turmeric is often smaller than ginger roots, so don't worry too much about the size. The skin is brown and might be a little gritty from the soil– simply give it a good wash before eating! Store turmeric in the fridge in a small bag to keep it fresh. If it gets moldy just break off the moldy parts and keep the good stuff. Turmeric is in the middle of the photo below, between garlic and ginger.

turmeric, ginger and garlic

Fresh turmeric has a pungent, slightly bitter, earthy flavor without the spicy zing of ginger. You can use minced fresh turmeric in soups, sauces, stir-fries and curries or simply use a microplane grater to add a bit to your salads or meals. Turmeric can also be made into a simple tea to help boost your immunity and make you feel better during a cold or flu. Simply slice 1-inch turmeric and ½-inch ginger thinly and cover with boiling water. Let steep 10 minutes, then sweeten with honey and lemon. You can also juice turmeric to make a potent medicinal juice. This is my new favorite juice! Bright orange and delicious!

Turmeric Sunrise
2 oranges or tangerines, skin removed
2-inch piece of turmeric
½-inch piece ginger
1 lemon, skin removed

  1. Juice oranges, turmeric, ginger and then lemons in a juicer. Drink immediately, adding water if needed for a milder flavor. Makes 2 servings
Posted:   |   Categories: detox, Food+Drink, Health, herbs, juice, natural healing
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