facebook twitter instagram pinterest you-tube email

Category Archives: Health and Wellness

Top 5 Foods to Give You More Magnesium

When life hands us busy schedules it can be difficult to get some of the valuable vitamins and minerals your body needs.

Magnesium is one of the most important minerals for our bodies and boasts a powerful list of health benefits. Making sure you have enough magnesium in your diet or supplementing additional magnesium rich foods is an easy adjustment to make for some great payoffs. Magnesium helps alleviate headaches, cramps, constipation and even ineffective contractions. 

Only one in three people aren’t getting enough magnesium in their diets.

This deficiency might actually be causing some of the symptoms you’re experiencing.While some people will require their magnesium in supplement form, there’s some food choices you can make that will give your body an all natural boost. 

Pumpkin Seeds

Pumpkin seeds are one of the best kept secrets of the health food aisle. Raw or lightly roasted pumpkin seeds provide almost 50% of your daily magnesium intake while giving you a hearty dose of zinc and vitamin E. These seeds make a great snack that keeps you energized throughout the day whether you eat them plain or seasoned. Add some pumpkin seeds to your trail mixes for a effortless boost of magnesium.

Spinach

Spinach is an amazingly versatile super food that is rich in vitamins and minerals. While eating spinach raw keeps many of these properties stronger, sautéing your servings will keep that incredible dose of magnesium intact. One serving of spinach gives you nearly 40% of your daily dose of magnesium. Try subbing your salad greens with baby spinach for that extra magnesium kick your body is craving.

Cooked Quinoa

Looking for a hearty side dish for dinner or a filling vegetarian dinner? Quinoa might be a good choice for you. Similar to a rice or barley, quinoa can be worked into tons of delicious meals for anytime of day. These dainty grains pack 30% of your daily magnesium intake into a modest 2/3 cup serving that can morph to match any flavor profile.

Black Beans

These beauties are great for your digestive health and are a great way to sneak some additional magnesium into your diet. You’re getting a ton of fiber with your 30% of your daily magnesium intake. You don’t need much to gather some healthy vitamins and minerals, just a 4 to 8 cups of black beans per week for optimized health benefits.

 Cashews

This delicious snack is great for busy moms on the go looking for that extra boost of energy without the guilt. Choosing to snack on some cashews can perk up magnesium levels with 29% of your recommended daily intake. Put some in bags and throw them in your gym bag for a magnesium boost on the go and some wholesome energy to help you power through a workout.

Your body tells you what it needs.

Making the conscious choice to choose magnesium rich foods can help your body find some balance. If you’re experiencing some of the side effects of magnesium deficiency, making little changes in your lifestyle can help you feel much better.

Banishing Stress

Being a parent often means putting your own relaxation on the back burner to keep up with the kids.

Even a veteran parent can tell you it’s important to take some time to yourself every now and then, while devoting a little time each day to stress management. Everyone’s body relaxes at a different pace and while some parents are content unwinding with a nice nap on the couch, it might take some yoga or meditation to banish some of your built up stress.

Scheduling time into your day to activities that help you relieve stress and rejuvenate are important to creating a little more balance and harmony in other areas of busy life as a parent.

Meditation

Meditation can start or end your day on a peaceful and enlightened note that leaves no room for stress or anxiety. Some might choose to meditate in a specific area of their home while others define the meditative experience as a simple break away from a stressful situation. The object of meditation is to clear your mind of everything except the physical sensation of your body being grounded to the earth, thinking only of functions like deep breathing and relaxing your posture. You might choose to recite a mantra or simply close your eyes and focus on some deep, calculated breaths. 

Yoga

A yoga routine can be just as powerful for relaxation as it can as an exercise routine. Yoga allows you to focus a cluttered mind onto the pose you’re trying to accomplish and to easily incorporate meditative strategies as you hold certain poses. Yoga poses often require you to actively engage all your muscles to hold positions and fully extend limbs to reach these goals. Engaging your muscles increases blood flow, gets your heart pumping and flowing refreshing new oxygen throughout your body. Incorporating a few yoga poses once or twice per day can help you feel rejuvenated and keeping stress at bay.

Exercise

Physical activity in general can transform a bad mood and relieve stress. Light cardio, aerobics, or gentle weight lifting can improve cognitive function, alertness, concentration, and reducing fatigue. Stress doesn’t just affect our bodies emotionally, but can take a physical toll too. Exercise simply makes your body feel better and when your body feels better so does your mind. Adding some exercise to your schedule every week will keep your mind and body in top top shape.

Stress Away Essential Oil

The power of smell is an incredible thing and certain herbal blends can dramatically reduce stress and anxiety. Stress Away is an essential oil blend of tropical and citrus that relaxes and comforts the body and mind. Whether you’re using the essential oil to maintain a relaxing space in your home or a refreshing aromatherapy break on the go, Stress Away is a staple for finding a little peace every day, available on it’s own or in the Premium Starter Kit. 

With busy schedules getting busier and often more stressful, adding some stress management into your daily routine can keep you feeling centered, focused and ready to seize the day.

Real Fitness for Real Moms

Whether you’re expecting or just welcomed your new baby, a little fitness worked into your daily routine is a good thing.

Most women think that fitness is a strict gym routine of cardio and weightlifting and that type of environment can be anything but motivating and simply out of the question when you’re a new mom. If you’re looking to be healthier during your pregnancy or just after having a baby you can incorporate a great work out in fun and easy ways.

Squat!

There’s no denying the power of squats. If you’re trying to give yourself a lift, working a series of squats into your day will tone your legs and lift your hiney. Squats can also strengthen your pelvic floor during pregnancy and make to make your labor a faster process and jump start your postpartum recovery. Do 5 to 10 squats after using the bathroom, during commercials, or on the hour and before you know it, you’ll have hundreds done each day. Cleaning up after kids? Do some squats while you’re picking up toys and clutter. Before you know it, you’ll have established an awesome workout routine.

Lunges

Lunges do some amazing things for your legs. If you’re pregnant, these not only help strengthen your pelvic floor but also improve circulation and alleviate swelling. While doing some lunges, you’re strengthening your core and lower body. When recovering postpartum, core strengthening exercises help retrain the muscles and avoid injuries. Lunges are easy to do around the house, when you walk from room to room do 5 to 10 lunges. If you’re baby wearing, you’re adding some weight to your workout! Be careful with lunges while you’re pregnant, as it can be easy to lose your balance.

Stroller Workout

A walk around the block or through the park is a great way to get some fresh air, stretch your legs and give your baby a change of scenery. Pushing a stroller even adds some additional weight to your workout. It doesn’t have to be a strenuous gym visit to get an amazing workout into your daily routine. Make the most of your workout by paying attention to your posture and your breathing. Team up with other moms in your neighborhood to empower them to get up and moving!

One of our childbirth educators, Alisha, leads a walking group two times per week called Mama Movement. This is an awesome opportunity for families in our area to socialize and practice a healthy exercise regimen.

Getting back into a workout routine is easier than you think.

It only takes a few minutes each day to get some valuable activity into your busy day. A body in motion stays in motion, and whether you’re pregnant or postpartum, you can benefit from some extra activity.

Listen to your body. Know your limits. Start slow.

Find a workout routine that works for you and always keep the safety of you and your family at the front of your mind.

 

Using Essential Oils to Reach Your Wellness Goals

Essential oils are more powerful than you think.

Swapping some household solvents, cosmetics and over the counter medications with some all natural essential oil blends can help you reach your goals of living a healthier and more balanced lifestyle.

Essential oils aren’t just hype, they’re proven holistic treatments that really work. Like any medicine, cosmetic or topical product, everyone’s skin is different and may respond to essential oil treatments differently.

Find the Right Oils for You

Identify ways you’d like to switch to a healthier lifestyle. Are you looking for safer cleaning products? Tired of harmful chemicals in your hair and skin care routine? Trying to cure aches, pains, scratches and scrapes the all natural way?

No matter how you’re looking to make a change, essential oils can be your guide into living healthier and cleaner. Identify your goals and essential oils distributors will provide you a breakdown of the individual health benefits of each individual oil or blend. Be careful to choose only pure oils and extracts and beware of cheap imitations that might contain harmful fillers. You can ask your Midwife for essential oil suggestions pertaining to health during pregnancy too!

Cosmetics

Essential oils are awesome alternatives for creams and cleansers that strip your hair and skin of the good, causing breakouts and uneven tone. Oils like lavender will clear up breakouts and basil oil will wake up tired skin. A dab of cinnamon essential oil will even give your lips a plumper and fuller look. Lavender and black cumin seed essential oils are great for clearing up dry scalp and dandruff. Making the switch to essential oils can help you break away from expensive, ineffective and processed cosmetics.

First Aid

There’s tons of medicinal uses for essential oils and they’ve been used for thousands of years as powerful defense against bacteria and infections. You can use  to clean wounds, dress burns and insect bites and even sunburns. Oils can help alleviate muscle pain, headaches, sinus congestion and cold sores.

Household

Essential Oils can make your cleaning routine a whole lot safer for you and your family. Diffuse some essential oils in the air for some aromatherapy or use them diluted in a mist bottle to freshen up your space. Lemon essential oil eliminates odors and can polish wood furniture. Some essential oils can also give your laundry a boost or give you a beautifully scented DIY laundry detergent free of harsh dyes and fragrances.

Essential oils can give you the boost you need to start living a cleaner, healthier lifestyle.

You don’t need to fill your skin and your home with chemicals to look better and feel better. Armed with a variety of essential oils, you can reach your health goals and resolutions this year of making smarter choices for the environment and your family.

Staying Healthy During the Holidays

When you get stressed, you get sick.

With the hustle and bustle of the holidays upon us, stress levels are up and everyone’s getting sick.

Its no mistake that the common cold and flu are at an all time high this time of year. Immune systems are low and with all the traveling and picking up germs you’re bound to get the sniffles just in time for the holidays.

Taking extra care of yourself during the holiday season will keep sickness at bay and you feeling merry and bright for all your holiday parties and traditions.

Immune System Boosting Superfoods

There’s plenty of delicious food to indulge in during the holidays, most of which unfortunately doesn’t provide you with the nutrients you need to naturally boost your immune system. Incorporate antioxidant rich foods like citrus and green leafy veggies to give your system the fighting chance it needs. A daily dose of probiotics in foods like yogurt will keep your digestive system on track and breaking down indulgent foods like those extra cookies you snuck at the company party. You are what you eat, so make a conscious effort to balance your party eats with a healthy variety of nutrient rich food.

Dodging Germs While Out and About

There’s so much to do and so many errands to run, forcing you to head out into the germy wasteland that is the mall and supermarket. Instead of putting yourself on the front lines, try shopping online in the comfort of your thoroughly sanitized home. Your treasures arrive conveniently at your door and you can avoid the crowds, lines and frustration of the holiday shopping scene. If you do have to go out, stay prepared. Wash your hands and get fresh air frequently and avoid touching your face! Germs enter your body through your eyes, nose and mouth so keep those yucky hands off your beautiful clean face.

Practice a Healthy Amount of Self Care

Take care of yourself? Who has the time!

Well actually, a sprinkle of self care into your daily routine takes no time at all and will help you banish stress and feeling great all season. Take the time to relax and unwind at the end of the day, and stretch out your breakfast to enjoy your morning cup of coffee. The holidays are stressful because of the constant need to get everything right and it really wears you down. Take a step back and do things that you enjoy, even if it means putting down the wrapping paper and the tinsel for a while.

Who wants to start 2017 sick in bed?

Taking some extra precautions and focusing on your health this season will keep you from catching the flu or a nasty cold; the gift that keeps giving. Eat right, get some fresh air and be a little more conscious and you’ll feel extra festive for all of those upcoming holiday parties and obligations.

Tissues aren’t a cute accessory for your holiday outfit, so leave the red nose to Rudolph.

facebook twitter instagram pinterest you-tube email
facebook twitter instagram pinterest you-tube email