Thanksgiving Day Tip: Hot Towel Scrub

Thank you for following my blog. I am grateful for you. Have a Happy Thanksgiving with your family and stay safe.

Here’s a health tip for you. Let me know how you feel after trying this hot towel scrub.

Hot Towel Scrub

Body scrubbing can be done before or after your bath or shower, or anytime during the day. All you need is a sink with hot water and a medium-sized cotton washcloth.

For the maximum effect, scrub your body twice a day: once in the morning and once again in the evening. Scrub for two minutes to 20 minutes, depending on how much time you have. The process of the hot towel scrub has a deeper physical, mental and emotional effect when done at the sink as opposed to in the shower.

Directions:

  • Turn on the hot water and fill the sink.
  • Hold the towel at both ends and place in the hot water.
  • Wring out the towel.
  • While the towel is still hot and steamy, begin to scrub the skin gently.
  • Do one section of the body at a time: for example, begin with the hands and fingers and work your way up the arms to the shoulders, neck and face, then down to the chest, upper back, abdomen, lower back, buttocks, legs, feet and toes.
  • Scrub until the skin becomes slightly pink or until each part becomes warm.
  • Reheat the towel often by dipping it in the sink of hot water after scrubbing each section, or as soon as the towel starts to cool.

Benefits:

  • Reduces muscle tension.
  • Reenergizes in the morning and deeply relaxes at night.
  • Opens the pores to release stored toxins.
  • Softens deposits of hard fat below the skin and prepares them for discharge.
  • Allows excess fat, mucus, cellulite and toxins to actively discharge to the surface rather than to accumulate around deeper vital organs.
  • Relieves stress through meditative action of rubbing the skin.
  • Calms the mind.
  • Promotes circulation.
  • Activates the lymphatic system, especially when scrubbing underarms and groin.
  • Easy massage and deep self-care.
  • Can be a sacred moment in your day, especially if done with candlelight and a drop or two of essential oil, such as lavender.
  • Creates a profound and loving relationship with the body, especially parts not often shown care, and especially for a person with body image problems.
  • Spreads energy through the chakras.

To your health,

Shaline

#bodyscrubbing #wellness #hottowelscrub #holistichealthcoaching

What Exercise Has to do with Gut Health

Exercise isn’t all about the physical. It goes far beyond muscle tone and calories burned. Exercise affects your whole body, including your gut. Professional athletes show a much more diverse micro biome than their non-exercising counterparts of similar age and weight.

Moving your body helps stimulate the lymphatic system, the system that helps your body to remove toxins and maintain a healthy circulation. Other ways to stimulate the lymphatic system include massage and dry brushing, but exercise is highly effective and has other benefits like boosting mood and cardiovascular health.

Exercise helps gut flora by modulating it and increasing diversity. It helps with detoxification and increasing oxygen levels which can help boost energy, a common issue with anyone trying to repair their digestion. When the powerful mood boosting effects of exercise meet those of a healthy microbiome, something amazing happens. We take back our power and realize that feeling food is in our hands.

But let’s face it, when you’re suffering from digestive distress, it’s not exactly enticing to go to the gym or workout really hard. That’s fine because all that’s really needed is a brisk walk, a swim, just something to get your blood flowing and your heart rate up. The most important thing is just to move in a way that makes you happy and your gut will be happy too.

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Or join me on my Facebook page and/or my Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,

Shaline

November Food Focus: Oils and Fats

Hello November! Can you believe it? November is already here. Let’s start this post with a quote from Gandhi.

There is more to life than increasing its speed. – Gandhi

Get Slow

Who doesn’t feel as if there aren’t enough hours in the day? We rush through the day, running here and there, and end up exhausted. Somehow these days full of duties, obligations and busyness have begun to build up and become our lives. We spend our time doing things we don’t really want to do, yet feel we should. We’ve come to believe that being productive and crossing things off our to-do list is the ultimate goal.

The truth is, life on Earth is a brief gift, and our time is too precious to be used like this. If we want our lives to be balanced and healthy, we need to lessen our load and increase our down time. This means planning less in a day, prioritizing those things that make our hearts sing and de-prioritizing those things that are not imperative.

If we must accomplish many things each day, we can still change the quality with which we do things. How can we transmute that sprint to the train into something delicious instead of the usual gripping and tightening experience? Where can we find ease in the midst of stress? How can we cultivate the art of going slowly?

Take a few moments before you climb out of bed in the morning to remember your dreams and to think about what you want from the day. Leave your watch on the bedside table. Take the scenic route. Sit for a moment with your eyes closed when you start your computer. Check email only twice a day. Don’t pack your schedule so tightly that there’s no time for a short walk. Light candles before you start to cook dinner. Add one moment here and there for slowness; it can be done simply and will have a profound effect on your well-being.

Adapted from an article by Marco Visscher & Jay Walljasper, Ode Magazine, Issue #15, http://www.odemagazine.com

Food Focus: Oils and Fats

Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.

A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.

There are many sources of healthy fats and oils:

  • For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures.
  • When sautéing foods at moderate temperatures, try organic extra virgin olive oil.
  • Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains.
  • Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
  • Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs.

Experiment with these healthy fat sources and see which work best for you and leave you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

Recipes of the Month:

Savory Tahini Sauce

Prep time: 5 minutes

Yield: 1 cup

Ingredients:

1/2 cup tahini

1/4 cup water

3 tablespoons lemon juice

2 tablespoons tamari

2 tablespoons maple syrup

1-2 cloves of garlic, minced

pinch of cayenne (to your taste)

Directions:

1.   In a bowl briskly whisk together the tahini and water until combined. It will look separated at first: just keep whisking!

2.   Add remaining ingredients and whisk until combined.

3.   Adjust flavors to your taste. Add additional water if you want it thinner.

4.   Serve over grains and greens.

Note: Tahini sauce keeps refrigerated for up to one week.

Avocado Dip

Prep Time: 3 minutes

Yield: 1 cup

Ingredients:

1 large peeled and pitted avocado

2/3 cup plain yogurt, goat yogurt or soy yogurt

1 diced tomato

dash or two of cayenne pepper

sea salt and black pepper

Directions:

1.   Mash avocado with a fork until very smooth.

2.   Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender or with a fork.

3.   Add sea salt and fresh black pepper to taste.

4.   Serve chilled with mixed raw vegetables.

Note: Best made a maximum of 1 hour before serving.

It’s a pleasure to help those closest to us become happier and healthier so please forward this blog post to your friends and/or family members who might be interested and inspired by it.

To your health,

Shaline

#fats #oils #recipes

Pumpkin Recipe of the Day: Pumpkin Protein Balls

  • 1 cup pumpkin puree
  • 1.5 teaspoons pumpkin pie spice or cinnamon and clove
  • 1/2 cup almonds
  • 1.5 cups old fashioned oats
  • 1/2 cup flax or chia seeds
  • 1 tablespoon honey
  • 1 scoop of Vegan protein powder (optional)

Combine all ingredients in food processor and blend.  Scoop and roll into balls, refrigerate for 2 hours, and enjoy! 

Pumpkin Health Benefit #4

You won’t have any trouble sleeping.  Pumpkin seeds contain tryptophan — an amino acid that assists in making you sleep like a baby.  It also helps produce serotonin, a neurotransmitter that’s responsible for making us feel happy and relaxed. 

So not only will enjoying pumpkin & pumpkin seeds help you sleep great, it can also boost your mood!

To your health,

Shaline

#pumpkin #recipes #protein #plantbased

How Probiotics Can Help You

There’s been so much talk of probiotics lately. There are now thousands of studies touting the benefits these little invisible bacteria have for human health. It’s quite profound, and might even seem too good to be true until you experience it yourself.

One of my client’s family has benefitted immensely since they started taking a high-quality probiotic supplement, and way beyond just digestive health. The benefits of probiotics are extensive and have helped her family in a multitude of ways.

One of the biggest changes for her was her hormones, probiotics have significantly helped to improve her mood and stabilize the ups and downs. They’ve helped her skin from breaking out all the time and her serotonin levels feel much more stable now.

Her partner had always suffered from digestive issues and chronic stomach aches. After a while on probiotics he started to have fewer complaints about a sore tummy after a meal.

For her children, probiotics have changed their ability to focus. They’re much calmer and better able to maintain concentration. What most people don’t know is there’s a strong link between brain health and gut health. If her kids had to take antibiotics she mad sure to load them up with extra probiotics to balance it out and protect their precious brains.

You don’t always have to take a supplement for probiotics because fermented foods when eaten daily are just as powerful. However, kids aren’t always keen on sauerkraut, kim chee, and kefir so try to get them to take a probiotic daily. A popular probiotic is called Garden of Life and the kids version is great too.

Incorporating fermented foods and probiotics really changed their lives for the better. Who would’ve thought the invisible world could have such a drastic positive effect!

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Or join me on my Facebook page or private Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your health and happiness,

Shaline

Pumpkin Recipe of the Day: Pumpkin Hummus

  • 1 can chickpeas, drained & rinsed
  • 1/2 cup pumpkin puree
  • 1 tablespoon minced garlic
  • 1/3 cup tahini
  • 2 tablespoons lemon juice
  • 1 teaspoon cumin
  • fresh cracked black pepper or sprinkle with cayenne pepper, if desired

Mix all ingredients together in food processor, blend until smooth and desired consistency.  If needed, add small amounts of water. 

Pumpkin Health Benefit #2

They are filled with fiber.  Fiber helps keep you satisfied, and can therefore help you control your appetite. Fiber also helps with healthy digestion and elimination. 

Eating fiber on a regular basis is also great for keeping your heart strong and healthy, so enjoy those pumpkins all you can this season. 

Enjoy!

Shaline

#hummus #pumpkin #Fall #wholefoods #plantbased

Fall in Love with Digestive Enzymes

Why I Fell in Love with Digestive Enzymes

When I started learning about all the toxins I was putting into my body through years of eating processed food, I was horrified. I started to ask myself, how can I help my organs to get rid of these toxins more effectively? How can I help my gut to repair itself so that I don’t have bloating and gas for the rest of time? The answer wasn’t far away. The answer in part, for me, was digestive enzymes, especially in the beginning of my gut health journey. In the beginning of my journey to rebuild my gut after years of acid reflux, I was advised by a physician that both digestive enzymes and probiotics are beneficial for gut health.

How Enzymes Work

Our organs produce digestive enzymes and different enzymes work on different foods. There are specific enzymes for starches and carbohydrates, proteins and fats. As we age, we don’t produce as much of these enzymes as when we are young.

We can also access enzymes from external sources like raw fruits, vegetables, cold pressed oils and raw dairy. Yet when these foods are heated, the enzymes quickly denature and our organs are forced to carry the whole load. This is stressful to our bodies, and a lot of work. Mostly humans have had access to a certain percentage of raw foods but in the last 50 years we’ve transitioned into a highly processed=cooked diet.

By incorporating digestive enzyme supplements and eating more raw foods, I quickly went from bloated and uncomfortable most of the time to energized and light. Giving my body exactly what it needed to break down and easily assimilate the food I was taking in made all the difference. Because when your body has to pour all it’s resources into breaking down the food you’re eating, there isn’t much space left for anything else.

Digestive enzymes were a simple addition that helped me so much in the early repair stages. Now that I’ve got my diet figured out I don’t supplement with them as often as I did but I think they’re a great short term solution to digestive issues. Just remember, a big raw salad a day keeps the doctor away.

Check out my favorite digestive enzymes here.

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Join me in my private Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,

Shaline

PS Check out the Ultimate Guide to a New You!

October Food Focus: Root Vegetables

The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into manageable tasks, and then starting on the first one. – Mark Twain

Time Management

Have you ever wished for a few more hours in the day? Why is it that some people seem to get everything done effortlessly and others feel that time constantly eludes them? The secret to managing your time well isn’t working more hours. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively. The secret is working smarter, not harder.

Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later. It is important to first recognize which type you are and whether your style is allowing you to have the life you really want. Maybe you are super-organized at work, but burned out because you don’t know how to make time for yourself. Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren’t fulfilling your goals and dreams.

Rather than labeling yourself or beating yourself up, realize that time management is an area of your life that you can strengthen. Like a new muscle, it takes practice and repetition to make it stronger. To help you get started, here are some steps to streamline your days at work and at home. Try the first one or two that jump out at you:

  • Allocate time for planning and organizing.
  • Create to-do lists that are realistic, not intimidating. Use only one to-do list.
  • Under-schedule your time: Leave time for the unexpected and for interruptions. When you estimate how long something will take, add on a third of that time.
  • Schedule your time in a way that reduces interruptions that lower your productivity.
  • Practice the art of intelligent neglect: Eliminate trivial tasks.
  • Prioritize what is most important and do that first.
  • Consider your biological prime time: At what time of day do you work best? Plan to do your most important work at that time.
  • If you say yes to everything that comes your way, learn to say no.
  • Ask for help and delegate.
  • In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper. Leave work with a clear head and a clean desk.
  • Acknowledge yourself daily for all that you have accomplished.

Also take a look at the two biggest hindrances to using time effectively: procrastinating and lacking purpose. We usually procrastinate when a task seems too daunting, too large or too complex, or when we feel we won’t be able to handle it. When you get that “deer in the headlights” feeling, try “chunking”: break the large task into smaller, manageable action steps and start with the first one. We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do and are aligned with a greater purpose. When it comes to managing your time, you may need to ask the larger questions, “Am I doing what I love to do? Am I doing something meaningful to me?”

As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for. Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction and a vibrant, exciting life.

Food Focus: Root Vegetables

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The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina and endurance. Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they regulate them. Since they absorb, assimilate and supply plants with vital nutrients, roots likewise increase absorption and assimilation in our digestive tracts.

Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings.

Recipe of the Month: Roasted Root Vegetables

Prep time: 10 minutes

Cooking time: 25-35 minutes

Yield: 4-6 servings

Ingredients:

1 sweet potato

2 parsnips

2 carrots

2 turnips or 1 large rutabaga

1 daikon radish (or substitute/add in your favorites, like squash)

olive oil

salt and pepper

herbs: rosemary, thyme or sage (fresh if possible)

Directions:

1.   Preheat oven to 375 degrees.

2.   Wash and chop all vegetables into large bite-sized pieces.

3.   Place in a large baking dish with sides.

4.   Drizzle with olive oil; mix well to coat each vegetable lightly with oil.

5.   Sprinkle with salt, pepper and herbs.

6.   Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

Forward post to a friend(s) and/or family members

It’s such a pleasure to help those closest to us become happier and healthier. Please share this blog post with your friends, family members or coworkers who might be interested and inspired by it.

To your health and happiness,

Shaline

#rootvegetables #nutrition #plantbased #October #wholefoods #healthcoach

Pumpkin Recipe of the Day: Pumpkin Butter

Every year we go running to the stores to find ourselves anything pumpkin related we can get our hands on.

Pumpkins don’t only decorate our porches but they also fill our plates, and it’s good they do, since pumpkin contains a lot of health benefits. So, let’s find out why you need to find reasons to eat pumpkin all season long — and we’ll also go over some of my favorite simple, healthy pumpkin recipes!

Pumpkin Health Benefit #1

Enough vitamin A for the entire day.  Just one cup of pumpkin gives you enough vitamin A for two days!  What is Vitamin A good for, you ask?  It keeps your eyesight healthy, especially in dim lighting. Aside from it’s main job of providing healthy eyesight, Vitamin A is also good for your skin and bones. 

  • 2 teaspoons pumpkin spice
  • 2 cans pumpkin puree
  • 1 cup organic apple juice, no sugar added
  • 3/4 cup honey
  • 1 1/2 tablespoons lemon juice
  • 1/3 cup maple syrup

Cook all ingredients in slow cooker for 4-5 hours on a low setting.  Chill when complete, and store in refrigerator afterwards. 

To your health,

Shaline

#pumpkin #fall #recipes

How L-Glutamine Can Be Your BFF

Glutamine is synonymous with bodybuilding but did you know it’s useful for so much more than just muscle recovery? L-Glutamine can help you heal your leaky gut, strengthen your digestive system and recover faster. You may also think of it as helping your tired mom muscles if you’re not a bodybuilder.

What is Glutamine?

Glutamine is a non-essential amino acid. It’s available in abundance from the foods we eat, but often most people still don’t get enough to really stimulate deep repair. The more energy you put out, the more wrecked your digestive system is and the more time you’ve allowed to pass eating processed foods, the more likely you’re deficient in glutamine.

My journey with this supplement has been surprising. I never really expected it to work, but it did. The science behind why glutamine works to help repair the digestive tract is very interesting.

How Glutamine Repaired my Gut

Basically glutamine works in the gut by protecting against mucosal breakdown. Now imagine this environment. You’ve got stomach acid that’s so strong it could burn through carpet (no joke, and this is healthy and natural) then a little ways down the road in your intestines, a more alkaline, lubricated environment is necessary because otherwise evacuating our bowels would be be quite painful and horrible. When things get really out of whack in the gut, the important mucosal lining can start to lose its tenure. Glutamine helps it stay strong and protect us against the potential for a leak to spring.

The second way glutamine can help is it’s amazing ability to diminish cravings for sugar and carbohydrates. Glutamine becomes a quick energy boost for our brains (which is where those cravings are coming from). It signals the body that the need has been met and the craving dissipates. Because let’s face it, it’s not our bodies that want that KitKat bar, it’s our addicted brains.

Paired with a change in diet, probiotics and plenty of stress reduction, l-glutamine can help you repair your gut and experience genuine, lasting health.

To your health,

Shaline

#guthealth #Glutamine #digestivehealth #nutrition #health #coach