Thursday, December 12, 2013

10 Tips for a Healthy Holiday Season

Staying healthy can be one of the greatest gifts you give yourself this holiday season and so I've tried to be very conscious of my daily habits. I thought I'd share these things with you as you plan your days.

1. Don’t postpone your sleep. Your body relies on deep restful sleep to rejuvenate. Get eight hours each night. Especially critical are the hours between 10pm and 2am when the body releases hormones that heal the body. So for those 3 am Christmas Eve gift-wrappers, create a new plan this season.

2. Variety is the spice of life. Eat a wide variety of foods and put different colors on your plate. Eat nine to 10 servings of fruits and vegetables each day and look for foods that are rich in antioxidants.

3. Don’t forget to incorporate whole food supplements into your diet. Especially important are B, C and E vitamins and calcium.

4. Schedule personal time at least 3 times per week. Use it to get moving with physical exercise and seek out serenity with stress reduction techniques such as meditation.

5. Hydration is vital. So, make sure to wet your whistle everyday. Drink eight to ten 8-ounce glasses of water and at least one cup of tea per day. I love Sunrider’s Calli and Fortune Delight Teas to strengthen my elimination system and rid the body of toxic build up. Add some raw organic honey for extra healing benefits.

6. Replace small talk with authentic connections! Engage in meaningful conversations with friends and family, enjoy physical touch with a real hug, laugh from your belly and have fun.

7. Don’t skimp on cleanliness and good hygiene. Especially when you are exhausted at the end of the day, it seems easier to jump in bed and forget your usual routine. However, consider that you are preparing your body to rejuvenate and recharge. Give it a fighting chance.

8. Try Chinese Goldenseal Root which is considered one of nature’s greatest antibiotics and general body tonic if you are feeling run down.

9. Add Probiotics such as acidophilus into your diet. These promote good bacteria, destroy harmful bacteria, cleanse the body of mucous and debris and support the acid/alkaline balance in your intestines.

10. Experiment with aromatherapy and therapeutic grade essential oils. You will enjoy the scents that fill your home as well as their healing benefits. Try a festive scent, Balsam Fir, which is historically prized for its ability to heal respiratory conditions and muscular pain. It is also grounding, stimulating to the mind and relaxing to the body.

Thursday, November 28, 2013

A Day Of Thanks...


Our Wish to You...
Wishing you and your families the happiest of days filled with love and laughter. Today we celebrate our day and give thanks for all of you who have joined our community and allowed us to be part of your lives.

Sunday, November 17, 2013

Five Healthy Holiday Favorites

So much of our Thanksgiving traditions revolve around having certain foods at our celebrations. In fact, since we know that nature provides us with exactly what we need during the year many of these traditional foods are loaded with health benefits too. We’ve included some of our favorites, their health benefits and a few ideas on how to use them. So now, when you indulge you can feel good about your choices.

PUMPKIN
Whether you use pumpkin puree, the seeds or pumpkin seed oil the health benefits are tremendous. This bright orange veggie is rich in beta-carotene which converts to vitamin A and is a good source of potassium and fiber. Recent studies have shown that the seeds may help men avoid prostate cancer! Lightly roast the seeds and add to cereals, salads, or create your own trail mix with nuts and dried fruits. Drizzle pumpkin seed oil over salmon or other fish for a delicious flavor. Try adding pumpkin spice to warm soy milk for a delicious warm beverage. Use puree in your favorite cakes, pies and muffins. For the kids, try adding a nutritional boost to ketchup by adding a bit of pumpkin puree to your bottled organic version.

CRANBERRIES
We’ve all heard how important berries are in our diet, but we usually think of the spring and summer berries like strawberries, blueberries and others. Don’t forget the cranberry! This berry is a great source of vitamin C. It contains phytochemicals that prevent bacterial infections of the urinary tract and other bacterial diseases; it is also a good source of antioxidants and flavonoids such as anthocyanins which act as an anti-inflammatory. Cranberries can be added to baked goods, salads, cereals, smoothies, rice and grain dishes. Of course, try making your own relish for Thanksgiving this year.

POMEGRANATES
Recent studies suggest that this fruit may help combat cancer. Rich in antioxidants, pomegranates lower LDL (bad) cholesterol, improve oxygen levels associated with coronary heart disease, may help prevent prostate cancer, delay the growth of tumors, reduce the risk of breast cancer, reduce inflammation and reduce diarrhea. You can pop the seeds right into your mouth or add them to your salads for a tart and tasty crunch; use them in marinades, glazes garnishes, oatmeal, pancakes, cereal, cakes, puddings and other fruit desserts.

PECANS
These nuts contain more disease fighting antioxidants than any other common nut and their health benefits can be compared to berries and cherries. Pecans help lower cholesterol and are loaded with heart-healthy unsaturated fats. Pecans contain more than 19 vitamins and minerals such as vitamin E, folic acid, calcium, copper, magnesium, manganese, phosphorus, zinc and several B vitamins. They can decrease the risk of cancer, heart disease, and neurological diseases such as Alzheimer’s. They can lower cholesterol. Recent studies indicate that consumption may increase metabolic rates and enhance satiety. Therefore, these nuts can have a positive impact on weight loss. Try dry roasting them in a pan or in the oven with some added spices; toss on salads, cereals, baked goods; grind them and use to coat chicken or fish.

CINNAMON
One of the most common spices used this time of year, cinnamon has numerous health benefits. Recent studies have shown that between 1/4 to 1/2 teaspoon per day can help control blood sugar by making insulin more efficient. It can also help lower levels of cholesterol, ease allergies, relieve pain, fight bacteria and fungi, reduce gas, and relax muscles. Use this spice in your teas, cooking, baking and smoothies. Add on top of oatmeal, cereals, yogurt, applesauce, carrots, and squash.

Wednesday, September 25, 2013

Day 5: Juicing with Jeff: The Change Up



Some of you’ve heard thru Facebook – we’re juicing a lot in our house right now. Typically I’m blending delicious smoothies in my Vitamix, but lately I’ve been craving green juices. So, I decided it was time to get my husband on board. I’m not sure what it is about green stuff, but typically it’s the HARDEST thing to get everyone to try – right? Well, I’ll let you in on my trick. I’ve been using my Vitamix to work him into the whole “green thing”. I’ve been making delicious fruit smoothies for him but throwing in a few handfuls of spinach. It turns it green but the flavor is unaffected. Once he was comfortable with that “green experience” he was willing to go to the next level with green juice instead. So, I broke out the 20 year old Juice Man juicer and now he’s enjoying them with me each morning! See my go to “green” recipe in the box above.

I’ll let you in on another secret. I understand first hand, how difficult it can be to try to change a family to healthier habits! I’ve struggled with most of the same things many of my clients experience. That’s why I’m so excited that my newly launched site (www.wellnecessity.com) and my blog (you’re here) will be a place where I can share some of my own trials and tribulations. Coaching others for more than ten years now, I know that we all struggle with many of the same things. So, I want you to know you’re not alone. I’ve learned over the years not to take it all so serious. Life is way too short for that and last, but not least, it’s certainly not about perfection! So just take baby steps. (But those are topics for another day.)

The final product!
So, today's day 5 of "Juicing with Jeff" and I thought I’d change up the routine a bit. To Jeff’s surprise, he woke up to a slightly different juice this morning! I decided it was time to introduce him to a beet cocktail. Why beets? Well, beets are in season now AND the juice of raw beets has been known to be very powerful. Here are just a few things it is suggested it can do:
·        cleanse the blood, kidneys, colon & liver
·        lower blood pressure & reduce cholesterol
·        relieve chronic skin conditions
·        relieve anemia
·        reduce calcification of calcium deposits throughout the body
·        All of these leading to helping chronic conditions such as arthritis, heart disease, cancer, kidney stones, eye problems, and varicose veins. 


Need I say more? So here’s today’s recipe and a some tips about beets, just in case you decide to join us.


  1. Juice the whole beet, greens and the root 
  2. Juice it raw, NOT cooked
  3. Beware, it may cause your urine and stool to turn red. Don’t be alarmed if  that   happens.
  4. A little goes a long way! Start with ½  beet per serving. I used 1 whole beet for 2 servings.


Here's today's recipe:


As always, enjoy and feel free to share some of your experiences here. That’s how we all learn!

Until next time,
MJ

Love these beets!