Tag Archives: wellness

The Skinny on Collagen

It seems these days there is so much information out there. This or that is good for you, and then just as much information out there that says this or that is bad for you. How can we make decisions when we are constantly fighting over truth and not knowing who or what to trust, and who or what can help us?

Whether we suffer from anxiety, acne, or stomach aches, there just seems to be so many answers, while no answers at all. Nothing seems to work, while we are told to believe that all these magical pills or herbs for that matter will be the solution.

There’s a part of me that doesn’t believe in solutions, or one quick fix, but rather, as many functional medicine doctors would agree, we need to look at the body as a full system and see how everything interacts with each other. In addition, I feel like we relinquish our inner sense of knowing and put our faith entirely into the hand of the experts.

I encourage you to learn to tap into your feelings and intuition and allow that part of yourself to help you make decisions. YOU ARE MORE POWERFUL THAN YOU THINK.

 

With that being said let’s learn the skinny on another superfood/trendy supplement hitting the streets: COLLAGEN. What’s it all about and how crucial is it that we add it to our green tea avocado matcha smoothies in the morning. Here’s the scoop.

Collagen is the most abundant protein found in your body and the entire animal kingdom. Vital for functioning. 1/3 of all the protein in our bodies; accounts for 75 percent of dry weight of our hair, skin, and nails. It is the glue that holds the body together; the connective tissue: skin/muscle tissue/ bones/tendons.

Collagen production declines naturally as you get older. Some say as early as in our 20’s

Ensuring we have adequate collagen in our bodies is very beneficial. We can either take collagen supplements to achieve this, or eat a diet rich in foods (primarily Vitamin C and antioxidants) that help support our own natural production of collagen. I feel like both are great and beneficial ways to go about. So how about both?!

Here is the science that backs supplemental collagen in helping several health ailments.

So as the science is beginning to show, increasing collagen production has a great impact on supporting supple skin. Others agree, that collagen can be used post-workout to help with muscle repair and support.

Also, there are natural ways to support collagen production:

  • Limit Prolonged Sun Exposure
  • Diet low in sugar, STRESS (big one…), cigarettes etc.
  • Drink lots of water… is this all starting to sound familiar by now?
  • Food
    • citrus fruits
      • oranges, grapefruits, limes, lemons, kiwis
    • dark leafy greens: spinach and kale
    • red fruits and veggies: like beets!
    • orange fruits and veggies: like carrots, sweet potatoes
    • broccoli
    • cauliflower
    • onion, shallots, leeks
    • white tea
    • legumes: peas and lentils
    • nuts
    • garlic
    • avocados
    • chia seeds
    • pumpkin seeds

So I guess essentially, just eating healthy? Either way, here is a nice framework for better understanding our bodies and the ways it produces and intakes collagen.

Thoughts on collagen. Natural VS. Supplementing. What are your tips and tricks for healthy supple skin?

HEALTHY GUT = STRONG IMMUNE SYSTEM

Did you know: 50 -80 percent of your immune system is centered around your gut?

It’s imperative we nourish our gut in order to ensure our immunity.

I taught yoga and mindfulness in public schools for several years, and I tell you what, there ain’t nothin’ like the illnesses you can pick up from kids in schools. I would contract the most vicious colds and viruses when working there.

With that being said, there are ways to protect ourselves and boost our immune systems. Nobody likes getting sick, and for one reason or another, building a strong immune system is important to ward of any virus or disease that might try and infect you or your loved ones healthy little bodies.

So with that being said here are some tips to help you boost your immunity and develop a superhuman immunity shield!

Here are a list of immune boosting foods:

  • Garlic [antiviral, antibacterial, and antifungal compounds]
  • Turmeric
  • Coconut Oil  [lauric acid, improve heart and thyroid health]
    • Put coconut oil in your smoothies, or a spoonful of it in your morning green tea almond milk latte (YUM) Add some organic lavender syrup (yikes, sugar, but hey) and some lavender buds!!
    • Oil Pulling  daily- info about oil pulling here: Why you should start oil pulling today 

 This one needs it’s own heading and picture: Mushrooms

  • Mushrooms influence the activity of the immune system
  • (vitamin D, B vitamins, vitamin C, Calcium, Protein, Fiber)
  • Some especially good mushrooms: Chaga, lion’s mane, cordyceps, and reishi, shitake, maitake
  • Herb Tonic: I love putting this in my smoothies, it has reishi mushroom and other yummy herbs that promote a blissful state: Sun Potion: Anandamide Its ingredients include: Raw Cacao*, Tocos*, Mucuna Pruriens*, Ashwagandha*, Reishi Mushroom*, Astragalus**, Maca**, Moringa*, Rose Petals*, Cardamom*, Turmeric*, Cayenne*, Cinnamon*, Black Pepper*, Himalayan, Salt Crystals, Love!, 

Back to the list of Immune system building foods:

  • Fermented Foods: help promote a healthy balance of favorable bacteria in the gut.  Some examples of fermented foods are: sauerkraut, coconut kefir, kimchee, natto, and kombucha
  • Apple Cider Vinegar: a shot of this with lemon, honey, ginger and garlic. Makes a great tonic for zapping a cold right out of you. and speaking of…
  • Ginger: anti-inflammatory (brew small pieces up in water and make some ginger tea if you’re feeling a little tickle)
  • Greens! Green Juice
  • Dandelion                             
  • Elderberry Syrup (haven’t tried this one…) 
  • Cruciferous vegetables: like broccoli and brussel sprouts
  • Soluble Fiber: flax and chia seeds, beans, and legumes
  • Zinc: pumpkin seeds/ oysters/ lean meats/ crab/ chick peas

I love the health food store: Mothers Market maybe they have a location near you! Where are your favorite health food stores?

More tips:

  • Find a good probiotic: Probiotics with these two strains: (Lactobacillus) (Bifidobacterium) 30-50 billion colonies/ 8 strains of bacteria. Double dose if you’re coming down with a cold or have to take antibiotics. Raw is better.
  • Intermittent Fasting
  • Gargle with warm salt water
  • Epsom Salt bath
  • Rest
  • Fresh Air
  • Sunshine
  • Reduce Stress
  • Stay away from over the counter drugs/prescription medications

I still ate Chik-fil-A today. But I feel like a greasy pile of shit.

Better and better, amirite?!

Cheers to a healthy immune system lovelies!

What are your tips to building up your immune system?

 

“Yoga Immunity Boosting Routine: Flu Proof”: this chicks sequence ROCKS

If you’re feeling a little under the weather or want to amp up your immune system once you notice how much snot and germs seem to be going around.. check it out.

“This Yogea routine improves circulation through the Lymphatic system as it boosts the body’s self defense mechanism. It kicks off with tapping and breathing exercises to stimulate the thymus gland and lymph nodes and open the main nerve channels through which prana or life force passes to nourish the cells. A swift and fluid warm up that opens the arms and legs, groins and shoulders, head and lower back simultaneously guide students into a cardio flow. Further, backbends alternate with forward bends, standing poses morph into seated bound twists, as the pelvic and shoulder girdle open to stimulate the lymph nodes. The sequences culminates with inversions and bound backbends that promote circulation and winds down with soothing forward bends and legs up the wall. The sequence integrates tapping and breathing defense boosters with lymph-bolstering asanas that stimulate the four main physiological systems that are linked to the immune system: the circulatory, the digestive, the nervous and the endocrine system.”

 

 

 

 

Week of January 28, 2018 (Reflection + Playlist + Yoga Sequence)

These past few weeks have presented slight but unforeseen challenges. Though, in more ways than one, I am having the best time of my life, I can’t help but sometimes fall prey to  the stress and anxiety regarding my future and purpose in this world as a 25-year-old millennial. I believe, the cause of this stress,  is a feeling of not being in control and among this uncertainty I need to trust in the ever-present universal assistance . Applications to my potential PHD programs went out December 1, and it has been roughly two months since this endeavor was completed. I am now waiting to hear back from my universities (six schools along the west coast from Vancouver down to LA), and within the next month will start receiving acceptances, denials, and hopefully interview opportunities. There is something to say about this ‘waiting game’. I spent the six months prior, pre-applying, preparing my life to fit comfortably in this elevator-sized  little package, and it’s a form I’ve grown familiar with. My application identity, a pair of shoes that I started liking to wear, is now awaiting ACCEPTANCE. Oh the ultimate aspect of survival.  Now, this creative and adorned manifestation of me is marching up to the iron gates of these exciting institutions in her best dress hoping to be accepted and seen for her worth and this makes me NERVOUS.

But here’s another thing I’ve been realizing and meditating on, and that is the power of resilience.  No matter the outcome, (whether it be utter denial from world of academia, or more simply, recovering from a conversation that touched a nerve) I will be ok. My pretty little PHD self, will live on regardless of acceptance and this is something I’ve had to cope with. This, limbo—wondering, will I live here or there, will my life change AT ALL has been a stress.  The familiar, like dairy, found in a grilled cheese sandwich is readily coming to my side. Hello old friend. And other undesirable old strategies for coping are sitting in line hoping to be chosen to provide either instant or long-term relief. In a way, it’s quite beautiful. My consciousness is acting on this body to try and help soothe me. The very nature of reaching towards a stimulus for comfort is an act overflowing with compassion. Like a dear friend we are reaching towards what makes us feel better. Even if sometimes what we reach for, in turn, doesn’t provide us with relief. On some level—we hope it will. And the sheer act of seeking and providing comfort within ourselves is a delicate and unshaken relationship.

There’s a part of me that’s been feeling super energized. I’ve been making lists like crazy and knocking ‘to-dos’ off left and right. I’m packed and ready 4 days in advance for my trip down to LA (Can you tell I’m excited?), and have the meal plan down to the last granule for our two day camping adventure. I’m feeling very inspired, writing yoga sequences and soothing myself through the resources found in being organized and racking my brain making lists so as to not have any lingering considerations slip through the cracks. On one hand I am really feeling together and with it. Like I can take on the world, and more importantly have fun doing it! I’m reaching lots of goals, preparing that bomb ass lentil meatloaf that I’ve been excited about for weeks. But there is also this gnawing feeling from the not-knowing about what’s next. It’s hard to commit full-force to any project when my future could be so blissfully and spontaneously uprooted in the next month. So there is this gnawing of uncertainty and with that, I’ve been seeking to regain control and a semblance of certainty.  I’m coping with a lot of pleasure and reward stimulus. “Ahhhh I want something and can have it”, this relieves the pain of “ahhh I have no idea whats happening and I am completely at the hands of anothers approval”.

It all makes great sense, so as 2018 is ramping up and I’m having the time of my life, I am becoming increasingly aware of my stress, triggers, and coping mechanisms. Awareness of this, and mastery of the “dance” sounds to me like the ultimate control. It’s interesting, as I’m facing the potential reality of a lifetime in academia—seen to some as a stodgy and dry profession, I feel incredibly creative. Most of my creative energy, I’m finding is landing on lots of goal-orienting and future-planning, and while it is giving me bliss to FANTASIZE, reeling my energy back to the grounding now, is something I am learning and working on. Here’s a yoga sequence to do just that. Energizing and opening up the heart, strengthening the shoulders, allows for increased learned coping with sensation uncertainty and vulnerability , some grounding breaths and hip-opening poses to help with presence, and some self-soothing, because hey I think we could all use a little more of that. Enjoy.

Playlist:

Sequence: (Maybe, I will start making videos/audio…typing out sequences is quite exhaustive…and might not be that effective)

(Runs: About an hour/ Seating: Mandala formation )

Child’s pose

Hero’s pose…lean backwards

Shoulders to ears (inhale up, exhale down)

Sitting on our heels, extend arms directly out from body, arms straight, palms up pinkies facing eachother, put block towards forearms between elbows. Make a 90 degree angle with arms, fingertips facing the ceiling. Lift finger tips up (resembling a pull-up position), strengthen shoulders.

Plank (3 minutes): last minute, experiment

Side Plank (3 minutes each side): last minute, experiment ( ‘tree legs’)

Cat/Cow (X10)

Puppy Pose

From tummy, body is in a T-shape, Roll to one side-open shoulder, and the other.

Downward Dog

Sway in Ragdoll (walk your hands towards your feet, forward fold)

Roll up Vertebrae

Mountain pose

grounding breaths  (for these, standing in mountain pose, imagine that you are drawing energy up from the ground, on the inhale, let it circulate throughout your entire body, and on the exhale bring that energy back down to the ground through your feet)

Opening A: (variation)

-Inhale look between hands

-Exhale forward fold

-I flat back

-E plank pose (hold it for 10 seconds)

-I prep for Chattaranga

-E Chattaranga (ELBOWS IN)

-I Upward Dog

-E Downward Dog

-I Extend R leg up and back

-E Warrior 1

-I Deeper in stretch (extend arms up up up , while still remaining in sockets)

-E Sink into the knee

-I Extend arms

-E Triangle

-I Warrior 1

-E Triangle

-I Warrior 1

-E Plank pose / Chattarange

-I Upward Dog

-E Downward Dog

 

DO OTHER SIDE

-E hop forward fold

-I Flat back

-E forward fold

-I reverse swan dive

-E Mountain Pose

Opening B: (variation)

-I/E Chair (hold for 10 seconds)

-I Flat Back in chair

-Chair twist (both sides)

-E Forward fold

-I Hands to shins

-E Chattaranga/ Plank

-I Upward Dog

 

-E Downward Dog

-I Right leg extends

-Warrior 1 (R)

-Warrior 2

-Reverse Warrior -> Side Angle (X3)

-Extended Side Angle/ Bird of Paradise

-High Lunge->Bring Back leg forward and bent held up in front of you (X3)

-Warrior 3

-Half moon

-Standing splits

DO OTHER SIDE

Star ->Goddess (X10)

Skandasana (side lunge) both sides (X3)

Malasana Squat (10 seconds)

Extend feet: Hands behind back, shoulders come up over head (goal: touch head to the ground)

Dolphin

Headstand

Handstand Prep

Camel pose (lean back reach for your heels)/ back and forth X 10

Boat -> Canoe  X10

Bridge/Wheel (X3)

Shoulder stand

Twist (Both sides)

Happy baby

Reverse Suptavarakanasana (sp?)

Face yoga, face/head/neck shoulder taps, Belly Rubs

Savasana (10 minutes silence)

 

Aromatherapy: In Hospitals, and Suggested Uses.

“Then the LORD said to Moses, “Take for yourself spices, stacte and onycha and galbanum, spices with pure frankincense; there shall be an equal part of each. “With it you shall make incense, a perfume, the work of a perfumer, salted, pure, and holy. “You shall beat some of it very fine, and put part of it before the testimony in the tent of meeting where I will meet with you; it shall be most holy to you” [Exodus 30:34-38]

IMG_6047
“Aromatherapy uses plant materials and aromatic plant oils, including essential oils, and other aroma compounds for improving psychological or physical well-being. [Wikipedia]

It is even making it’s way into hospitals… 

aromatherapy 1

“Studies already have found that inhaled Mentha piperita reduces the need for Zofran in chemo-induced nausea, she said. Also, the M technique, with or without essential oils such as frankincense or lavender, can be effective in reducing terminal agitation at the end of life, Buckle says.”

Fort Worth Hospital Incorporates Aromatherapy, 2008

The following mentioned study had statistically significant results, and evidenced the use of lavender oil to improve the quality of sleep of patients.

Effect of aromatherapy on the quality of sleep in ischemic heart disease patients hospitalized in intensive care units of heart hospitals of the Isfahan University of Medical Sciences, 2010

Now, this use of aromatherapy is called “complementary medicine”: “Complementary medicine (CM) or integrative medicine (IM) is when alternative medicine is used together with functional medical treatment, in a belief that it improves the effect of treatments.” [Wikipedia]

aromatherapy 3

If done mindfully, and safely, we can experiment with aromatherapy at home. Explored in a controlled and conscious way we can do self-study on its effects. Here are some common ailments, and the suggested essential oils said to provide relief:

Agitation: Chamomile, Lavendar, Mandarin, Sandalwood

Anxiety/ Fear: Bergamot, Chamomile, Cedarwood, Frankincense, Jasmine, Lavendar, Neroli, Patchouli, Rose, Sandalwood

Aphrodisiac: Clary Sage, Jasmine, Patchouli, Rose, Sandalwood, Vanilla, Ylang Ylang

Fatigue: Basil, Bergamot, Clary Sage, Frankincense, Ginger, Grapefruit, Jasmine, Lemon, Patchouli, Peppermint, Rosemary, Sandalwood

Isolation: Chamomile, Bergamot, Clary Sage, Frankincense, Rose

Memory Boosters: Basil, Cypress, Lemon, Peppermint, Rosemary

Sadness/Grief: Bergamot, Chamomile, Clary Sage, Frankincense, Grapefruit, Jasmine, Lavender, Lemon, Orange, Rose, Sandalwood, Ylang Ylang

Self Esteem: Bergamot, Cypress, Grapefruit, Jasmine, Orange, Rosemary

Stress Relief: Bergamot, Chamomile, Lavender, Lemon, Orange, Patchouli, Vanilla, Ylang Ylang

aromatherapy 4

 

Historical and Current Uses of Lavender Essential Oil

“Lavender essential oil holds a special place in the world of herbs and has long been regarded for its wonderful healing properties. Its history goes back some 2,500 years to the ancient Egyptians and Phoenicians who used it for healing, embalming, and perfume. The Romans were known to use lavender for its medicinal and cleansing properties, scenting baths, as an insect repellent, and even for smoking!”

During the times of the Black Death in England, lavender was used for protection against the plague. People actually fastened stalks of lavender to their wrists and ankles to protect them against the disease, not understanding the exact reason for that protection. Now we know why it worked… lavender repels the fleas that carried the plague!

In times of war when medicines and antibiotics were not readily available, soldiers were often given lavender oil to ease the pain of injuries and to kill any bacteria in their wounds.

We have now discovered hundreds more uses for lavender. It is known to be calming and relaxing to the nervous system, it eases depression, and improves cognitive performance. Lavender essential oil heals burns, eases allergy symptoms, kills bacteria, neutralizes the itch of insect bites, is a natural antiseptic and antifungal, and so much more.”

-Marnie Clark , “Lavender Essential Oil Uses and its Benefits for Cancer Patients”

Read the full article discussing the history of Lavender Oil and the positive ways it can impact cancer patients, here, 

Studies are showing there is often trauma associated with being given a cancer diagnosis. People are coping with PTS after they no longer have any cancer in the body. It makes sense, the stress associated with being given the diagnosis can have a long-term psychological impact. This can also lead to depression. It’s very important that we acknowledge this.

Lavender, along with other citrusy oils such as orange, patchouli and geranium can help treat depression through it ability to counteract stress. Diffusing these oils has a positive impact on mental health.

Positive Health Wellness takes a look into those benefits, here.