A 3 minutes Stress Release Practice

Do you have a great quick reset button that shifts your energy quickly, either to boost you up from feeling drained, or calm you down from feel ruffled?

This is great for when we want to have a way to shift out of certain feelings or emotions quickly so you can show up for the next person in your life. For example, have you ever needed to step out of a stressful phone meeting with your team or your boss, and now you have get back into your home and show up as mom or dad and be ready to jump into the right emotional space for your family?

You can build this quick simple practice into your day, especially during transition times. Transition times are the moments that bridge between different activities, or projects, or roles you play in life. Often you would be arriving at a new place, leaving a meeting, or starting a new activity such as going from eating lunch to your afternoon work day, returning home from work or a long commute, or the moments you turn the door knob to enter the room to meet a client (or press ‘launch meeting’ on a zoom or google meet session.)

3 minute Stress release practice

Part 1: Set an intention to calm yourself down and really sense and relax into the moment. Close your eyes and find your center. Then take 10 long deep breaths. In through your nose, out through your mouth. Focus on releasing any tension, negative feelings or emotions such as frustration, discomfort, fear, fatigue or anger.

Part 2: Continue with your eyes closed. Continue to focus on the word “release” for 2 more minutes. This time, in your mind quietly repeat the word “Release” as if it is releasing all thoughts, stress, and tension in your body and your life, even if it is for just 2 minutes.

Pick 1 or 2 regular transition times in your day and schedule this release practice into your calendar and what magic will unfold. You can’t do this because you don’t have time? Often, the feedback I get from people who tried this is the ability for them to sync up quickly with the energy in the room or family or situation is greatly improved, and they feel more joy from moment to moment too.

9 Detox tips to boost your energy and balance your hormones

Are you experiencing any hormone imbalance symptoms such as acne, headaches around your cycles, symptoms of estrogen dominance like breast tenderness, or feeling sluggish and moody, or struggle with high or low thyroid symptoms?  You might benefit from resetting your body and hormones with a 4 week detox.  It’s not all about shakes and diets, but these are  holistic approaches that address your environment and some key root causes that could cause the imbalances.

The total load is a total amount of stressors on your system at any one time.  Like a glass with yucky water.  It takes a certain amount to fill the glass and then, after a certain point, you put more in and it overflows, and symptoms show up.

When our detoxification system is overwhelmed, we start getting symptoms and get sick, but it may be years of accumulation of stress and toxins that gets you to that point.   These  total load can include:

  • Heavy metals like mercury, lead.
  • Pesticides and fertilizers
  • Food allergies, environmental allergies
  • Mold and mold toxins.
  • A poor diet like the Standard American diet
  • Mental, emotion and spiritual stress like isolation, loneliness, jealousy, anger 
  • Medications if unnecessary or overdosing.  We do need medications sometimes, but it’s important to evaluate our risk versus benefits taking them regularly.
  • Internal toxins like bacteria, fungi, yeast, parasites  in our gut
  • And Hormonal toxins and metabolic toxins  that we can’t eliminate efficiently from our system.

Who can benefit from a detox?

If you have been experiencing the symptoms below?

  • Low mood
  • Low energy
  • Brain fog
  • Mood swings
  • Poor sleep
  • Unrefreshed sleep
  • Breast tenderness
  • Irregular periods
  • Painful periods
  • Bloating
  • Hair loss
  • Acne
  • Dry skin
  • Weight gain
  • Stubborn weight
  • Muscles aches
  • Joint pain
  • Estrogen dominance
  • Bloating
  • Endometriosis

What are the key process of a detox?

Reduce your toxin load. Avoiding hormone disrupting compounds found in foods and our environment is also key to prevent interfering hormone signaling in our system.

Increase your ability to remove them from the system by regular bowel movements, and optimal urine output and sweating by increasing hydration.

And Improving the detoxification system in your body especially in your gut and liver.  That is where good quality nutrients usually from plant based whole foods come in.  Along with getting sufficient good quality, well sourced plant or animal protein as another key ingredient for the detoxification pathway. 

9 Detox Steps to Balance your hormone and boost your energy

1. Drink plenty of clean water.

Dilution is the best form of detoxification. Drink at least eight to ten glasses of filtered water a day as your baseline, then increase another 16 oz during a detox.

2. Keep your bowels moving. 

Your toxins are removed from the body through your bowel movements, so keep them moving at least once or twice a day.

If you can’t get going, even with increase vegetables and fruits in your diet, then you need some help and this can include taking two tablespoons of ground flax seeds, taking probiotics and extra magnesium capsules around 400mg  in the form of magnesium citrate. If you have any chronic diseases or problems you have to be careful about taking supplements, you should work with your doctor.Your toxins are removed from the body through your bowel movements, so keep them moving. 

3. Sweat.

You want to sweat lots at least three times a week, using a sauna, steam or detox bath (Epsom salt 1cup, baking soda 2tbsp).

4. Avoid external toxins

Reduce your environment and food exposures to common toxins.

Use https://www.ewg.org/skindeep/ to guide you on your personal care products.

Use https://www.ewg.org/consumer-guides to get consumer guides to your home cleaning products, seafood choice and water source guides. 

5. Improve your diet.

a) Eat organic produce and animal products as best as you can.

Use Dirty Dozen list and the Clean Fifteen list from Environment Work Groups.

b) Eat at least 8 – 10 servings of colorful fruits and vegetables daily

include some from each group every day, ideally in every meal:

  • Cruciferous vegetables: broccoli, collards, kale, cabbage, brussel sprouts, kohlrabi.
  • Dark leafy greens: arugula, turnip greens, basil, cilantro, dandelions, great for stir fry or smoothies.
  • Allium or the garlic family: garlic and onions, which help increase sulfur in the body and help detoxification.
  • Bile supporting vegetables that helps body bind to toxins better: bitter greens, dandelion greens, berries, beets, milk thistles.
  • High in Antioxidants and phytonutrients: Artichokes, apple, berries, pomegranate seeds, mandarins.  

c) Eat enough protein

Eat at least your body weight of Kg in gram of protein each day. (For example, if you are 75Kg, eat 75g of protein).

Your liver requires protein to run detox pathways in the form of amino acids.  Eat organic, pasture raised meat, or legumes, nuts and seeds. 

d) Choose healthy fats

Fats and oils from avocados, coconut, flaxseed, olives, and sesame seeds are great for detoxification.

Avocados are full of healthy dietary fiber, monounsaturated fat. And phytosterols that help with healthy function of the intestines and immune system.

Coconut oil contains medium-chain triglycerides that can provide energy sources to the gut and liver especially during detoxification

e) Avoid Toxins, Stimulants, sedatives

Sugar – can be inflammatory and stresses your hormones

Alcohol – such as caffeine and nicotine and try to reduce alcohol intake.

Inflammatory fats – Most polyunsaturated fats are chemically fragile, and can cause chronic inflammation. Avoid processed vegetable oils like peanut oil, soybean, and canola oils

Caffeine, Nicotine are also a burden to your liver system.

6. Consider Supplements for extra support

To improve the detoxification system in your body, especially in your gut and liver, we need good quality nutrients usually from whole foods and well sourced plant or animal protein, but sometimes supplements can move along the process especially if we have a high toxic load.

I use this detox kit in my practice and personally because of the high quality, non GMO, gluten free, food coloring free commitments. There is a Pea Protein option and a Bone Broth based option in my store.  I do this detox cleanse every 4-6 months to optimize my hormone and liver system, and it helps me lose any extra weight from inflammation.  Be sure to check with your doctor to see if these supplements are appropriate for you.

7. Exercise every day

Exercise can improve circulation and optimize the lymphatic system which is key for a good detoxification.

Move joyfully every day.

And focus on a mix of high intensity interval training, strength training, and aerobic exercises during the week.

8. Sleep at least 8 hours every night

Sleep is where your repair, recover and restore.

Check out these tips for a better sleep.

9. Manage your Stress

Relax deeply every day to get your nervous system into a state of calm, rest and relaxation.

Try this breathing meditation technique.  Practice them for 7-11 minute in the morning or before bed. Or use an app like Calm or Insight timer.

Try this recipe for its detox benefits!

A 2 minute Anti-Aging Habit

A 2 Minute Anti-Aging Habit

Sedentary behaviors, such as sitting all day, lead to increased risk of early death, heart disease, diabetes, and other health conditions.

Scientists from the University of Utah analyzed data collected from 3,626 men and women who participated in the 2003 – 2004 National Health and Nutrition Examination Survey (NHANES).  They found no benefit for people who replaced 2 minutes of sitting with standing.  However, trading 2 minutes of light intensity activity such as casual walking, gardening, cleaning, for every hour of sitting lowered the risk of death by 33%.

Next time you make an excuse to go for a stretch, a pee break, or distract yourself by weeding your balcony plants between emails- do it every hour and consider it for a good cause!

Share with us what 2 minutes of low intensity activity you have incorporated into your life for every hour of sitting!

Journal Reference: Srinivasan Beddhu, Guo Wei, Robin L. Marcus, Michel Chonchol, Tom Greene. Light-Intensity Physical Activities and Mortality in the United States General Population and CKD Subpopulation. CJASN, April 30, 2015 DOI: 10.2215/%u200BCJN.08410814

 

How does EMF radiation impact your health?

DID YOU KNOW? The average levels of “ambient electrosmog” in the microwave radiation range (cell phones,wifi, Bluetooth) has increased by
1,000,000,000,000,000,000-fold (a quintillion) in the last 100 years.1

Is EMF safe?

When 2G started in 1996, there were only 17,000 antennas built in the U.S; now with 4G, 210,000 antennas have been built in 2016. With the development of 5G, the estimated projection is for 13 million+ antennas built by 2025. So, what do we know about EMF’s impact on our health?2

Based on the mini-course Electrosmog Rx I recently took from Nick Pineault, an investigative health journalist, author of the New York Time’s Bestseller “Non Tin Foil Guide to EMFs.” Here’s what I’ve learned: we don’t have enough data to prove it’s safe for it to become so widespread in our environment.

4 Reasons EMF isn’t safe

  1. Currently EMF is classified as a 2B Carcinogen “Possible Carcinogen” by the World Health Organization (WHO).  Several scientists who were on the international committee looking at the available science at the time are now recommending EMF to be reclassified as a Class 2A or 1 carcinogen, like asbestos or smoking. 3,4,5
  2. New technologies such as 5G networks has NO biological studies to prove their safety.6
  3. EMF safety standards are from 19967, and based on short-term exposure to 1 device.
  4. According to the most conservative estimates of independent EMF researchers, at least 35% of the population suffers from “mild to moderate” symptoms of electro-sensitivity, including fatigue, sleep disturbance, headaches, difficulty concentrating, depression, memory loss, hearing disruptions, skin problems, and cardiovascular issues.8

5 Reasons Children are More At Risk

  1. Exposing your unborn fetus to cell phone EMFs might increase the risk of behavioral problems in your future child.9
  2. EMF’s affect 4 aspects of children’s brain development.10
  3. Children’s heads will absorb up to 2X the radiation compared to adults. Their bone marrow can absorb up to 10X more. 11
  4. Teens who use a cell phone before 20 years old see their risks of brain cancer rise 500%.12
  5. EMF’s are linked with depression, anxiety and many mental health problems that have reached epidemic levels in
    teenagers.13

What’s the proposed mechanism of harm from EMF?

Each one of the trillions of cells in your body has microscopic channels in its membrane which allows calcium and other minerals to flow in and out of the cell. They are called “VGCCs”, short for “Voltage-Gated Calcium Channels”.

When a foreign EMF signal (such as a cell phone signal)
hits the cell, it literally causes the doors of these calcium channels to stay stuck open — allowing excessive calcium to flow into the cell starting a few
second after exposure.14

Calcium is usually a healthy mineral for the human body. But in this particular situation, the cell receives an “overdose” of calcium — leading to a laundry list of consequences.  From damaging cellular DNA strands, oxidative stress, breaking down blood brain barrier, male/ female infertility, depression, neuropsychiatric symptoms, melatonin depletion, and sleep disruptions to hormonal disruptions.

What are the top 10 most common EMF Related Symptoms?

  1. Fatigue
  2. Sleep disturbance
  3. Headaches
  4. Brain fog
  5. Depression / Anxiety
  6. Memory loss
  7. Visual Disruptions / Light sensitivity
  8. Skin Problems
  9. Heart Palpitations
  10. Dizziness17

What can I do right away?

Take these Action Steps:

  1. Start paying attention to how you feel in different environments – at home, work, public locations, or on vacation.
  2. Try to identify sources of EMF’s (cell phone, wifi router, bluetooth devices, etc) and create distance and reduce time exposed to them.
  3. Take the 5-day cell phone challenge:
    • Put your phone on “Airplane mode” when you carry it on your body, at night, or keep it outside of your bedroom when you sleep.
    • Keep 1 foot distance between you and your cell phone when you use it.  Use speaker phone or ear buds, instead of bluetooth enabled device.
    • Then pay attention to how you are feeling.  Sleep? Energy? Concentration? Pain levels?

Or stick one of these small shields to your phone or wifi router to reduce EMF emission: the Aires Shield Pro and carry the Aires Defender Infinity in your wallet. (Use code: onnalomd to get a 10% discount!)

Are you ready to give your health a full 360 degree evaluation and make changes that can optimize your life’s potential? Check out our Happy Health Essentials Program, and schedule a free consult with us!

Download this educational guide to share with friends and family.

References:

  1. https://s3.amazonaws.com/esrx1811/philips-lamburn-EMF-RFexposure-graph-v8.jpg
  2. https://www.sciencedirect.com/science/article/pii/S0013935118303475
  3. https://www.nytimes.com/1996/05/27/business/wireless-systems-put-out-theirantennas.html
  4. https://www.statisticbrain.com/cell-phone-tower-statistics/
  5. https://www.smallcellforum.org/press-releases/market-status-apac-north-americalead-network-densification-2021/
  6. https://takebackyourpower.net/senate-hearing-wireless-industry-confesses-no-studiesshowing-5g-safety/
  7. https://transition.fcc.gov/Bureaus/Engineering_Technology/Orders/1996/fcc96326.pdf
  8. https://www.ncbi.nlm.nih.gov/pubmed/24192494
  9. https://www.ncbi.nlm.nih.gov/pubmed/21138897
  10. https://www.ncbi.nlm.nih.gov/pubmed/23095687
  11. https://www.ncbi.nlm.nih.gov/pubmed/19660672
  12. https://www.sciencedirect.com/science/article/pii/S0891061815000599
  13. https://www.ncbi.nlm.nih.gov/pubmed/21999884
  14. https://onlinelibrary.wiley.com/doi/abs/10.1002/cjce.5450790428
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2762251/
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3780531
  17. Book Black on White: Voices and Witnesses about electro-hypersensitivity by Rigmor Granlund-Lind and John Lind, who share the top symptoms experienced by hundreds of Swedish sufferers of electro hypersensitivity (EHS).
  18. Electrosmog Rx course material from Nick Pinneault

Yummy Pumpkin Seed Hummus

Here’s a fabulous variation to a snack loaded with healthy fats and protein, courtesy of our resident health coach / chef Kim Baur. ENJOY!!

Equipment

  •  Food processor
  •  Spatula
  •  Citrus juicer
  •  Small skillet (not coated)

Ingredients

  • 1 15 oz can of chickpeas, rinse the liquid
  • Juice of 2 lemons (or 1⁄4 cup)
  • 2 Tbsp olive oil
  • 2 heaping Tbsp tahini sauce
  • 1 cup raw pumpkin seeds
  • 1⁄2 small jalapeno, seeded and chopped
  • 1 clove garlic, chopped
  • 1⁄4 teaspoon ground cumin
  • Pinch of cayenne pepper
  • 1 teaspoon pink himalayan salt

Method

  1. Lightly toast the seeds in the skillet over medium heat.
  2. In the food processor, combine all ingredients and blend until smooth.

Notes

  • You will need to scrape the sides of your food processor bowl several times, or add a
    little more lemon juice or water if desired.

 

by Kim Baur www.steppingstone-wellness.com

What’s next after a Marie Kondo style decluttering? Top 10 tip for a Non-Toxic Home make over

There’s been such hype since Marie Kondo is on netflix on teaching people how to find joy in decluttering our home from non-joyful items.   It’s personally helped me create both physical and mental space in prioritize what’s special to honor in my own home.

In honor the theme of building a happy, healthy non toxic home, here’s a guide to share.  Also a Youtube video of a webinar I did recently that breaks it all down.  Enjoy!

Top 10 areas for Decreasing Toxic Exposures in you home.

Certain chemicals applied to your skin or in the air can be absorbed by your body and may cause harm to your cells and organ systems. They can cause inflammation and increase the body’s production of free radicals, thus increasing your likelihood of developing chronic health problems.

1. Food

  1. Shift your food purchases and consumption to organic when possible. It is most important to use organic dairy products (milk, cheese, yogurt, ice cream, etc.) Free-range meats and eggs are desirable to purchase as organic. Minimize the use of large fish (swordfish, tuna, etc.) as they are higher in mercury.
  2. Purchase organic strawberries and apples, and refer to the Environmental Working Group or Consumer Reports websites to stay current about which fruits and veggies are most important to eat organic.

2. Products

  1. Purchase the most natural cleaning and other household products you can find
  2. Avoid spraying pesticides or herbicides in your home or your property.
  3. For hair products (including shampoo and colors) look for products without alcohol, sodium lauryl sulfate, paraben, phthalate or other petrochemicals. Check your local yellow pages and magazines to see if there is an environmentally oriented hair salon in your area. Use Hair wax instead of hairspray.
  4. Avoid using hair sprays.
  5. Avoid perfumes or other skin or hair care products that use synthetic fragrances.

3. Skin Care and Makeup

  1. Use low-toxin makeup and skin creams (avoid products with: phthalates, parabens, propylene glycol, alcohols and fragrances). In general, skin care products from health food stores without the above ingredients are a safer bet.
  2. Consider using antioxidant creams on your skin: low solvent products with CoQ10 and Vitamin C. Antiperspirants and Deodorant
  3. Avoid aluminum-containing antiperspirants and antacids. Since virtually all antiperspirants contain aluminum, it may be advisable to minimize or discontinue use.
  4. Use natural make-up (sold at Whole Foods, Bare Escentuals®, 100% Pure®) www.100percentpure.com
  5. Use natural body lotion or cream, may also use coconut oil or shea butter as a moisturizer

4. Water

  1. Water can have many toxins and thus regular consumption of unfiltered water can significantly contribute to the toxic load of your body. Water quality will vary from city to city but in general it is better to filter tap water with a multi-stage carbon filter or reverse osmosis filter.
  2. Try to avoid bottled water in soft plastic containers as the plastics often leach into the water. Minimize the use of plastic water bottles that have been in a hot car. Minimize the use of camel-back type plastic water containers. Mineral waters in glass bottles are generally safe.
  3. Drink approximately 6-8 glasses of water or healthy liquids each day. Use glass when possible.
  4. Filter shower water in order to limit your exposure to chlorinated hydrocarbons.

5. Plastics

  1. Plastics can disrupt hormones in your body. Avoid plastic bottles and containers with the numbers 3, 6 and 7 on the bottom. These are most likely to leach plastics into the food, juice or water that they contain.
  2. Buy juices and water in glass containers when possible. Avoid PVCs.
  3. Do not microwave in plastic containers. Minimize washing plastic containers in the dishwasher under high heat.
  4. Minimize the use of cling wraps; try to use paper wraps.

6. Dental Care

  1. Avoid mercury amalgam fillings.
  2. Get second opinions on root canals.
  3. Pick a dentist who is aware of healthy choices for the mouth perhaps a more holistic or biologically oriented dentist who does not place new mercury fillings.
  4. Pick a non flouride toothpaste.  Use water pik, xylitol mouth rinse, and a xylitol toothpaste. Optimize your mouth and gut microbiome can also improve your oral health.

7. Home

  1. Use only green and low-VOC (volatile organic compounds) products in a remodel or a new home. Avoid furniture with particle board or buy used furniture that has had a chance to “off gas.” Let a new car off gas by keeping the windows open.
  2. Use an air filter such as a HEPA filter with a charcoal filter to clean the debris in the air.
  3. Minimize the amount of regular carpet in your home, or use natural carpets.
  4. Avoid using pesticides in your house.
  5. Take off shoes at the door to decrease indoor chemicals and pesticides.
  6. Change the filter on your furnace every 3 months, using the best allergy furnace filter you can find.  

8. Electromagnetic Fields / EMF

  1. If you have headaches or regional pain, decrease exposure to low-level electromagnetic fields.
  2. Minimize cell phone use.  Avoid putting cell phone in your breast or pant pockets
  3. Minimize your use of portable phones at home and shift to corded phone.
  4. Take the clock radio away from the head of your bed.
  5. Get the fields measured in a potential new car before you buy it. (www.ewg.org)
  6. Use this awesome hot logic minioven to heat your food to go instead of a microwave.

9. Home and Personal Care Products to avoid

  1. Chemical based cleaning products (disinfectants, bleaches, oven and drain cleaners, furniture polish, floor wax, window cleaners, etc).
  2. Mothballs, incense and commercially available scented candles
  3. Tap Water
  4. Chemical air fresheners
  5. Hairspray Nail Polish
  6. Perfume (use essential oils instead)
  7. Make-up containing chemicals
  8. Chemical soaps, body wash, lotions, creams
  9. Aluminum based antiperspirantsur Household Product Recommendations

10. Try these products instead

  1. Purchase a household water purification system (both for drinking and showering) www.aquasana.com
  2. Consider purchasing an air purification system. Change your air filters regularly Make or purchase chemical free cleaning products.
  3. Diffuse essential oils as your air freshener
  4. Diffuse essential oils as your air freshener

 

 

Finding Your Calm Webinar

Did you know that stress is known as the “the silent killer” because it can lead to heart disease, high blood pressure, chest pain, and an irregular heartbeat?

Did you know that the stress hormone, cortisol, not only causes abdominal fat to accumulate, but it also enlarges individual fat cells?

Did you know that stress can alter blood sugar levels, which can cause mood swings, fatigue, hyperglycemia, and metabolic syndrome – a major risk factor for heart attack and diabetes?

Stress is a physiological reaction to perceived harmful webinars, attacks, or threats to survival. The stress response serves a very important function, however problems occur when the response isn’t turned off. Even minor stressors trigger the body causing survival mode to kick in. This overreaction puts the body, and your health at risk for illness.

My goal is to help you to stop suffering from stress related illness. During this experience, you will learn immediately implementable techniques for reducing stress and getting your health back on track! Click below to watch the replay now.

Learn Techniques You Can Implement Today!

Don’t buy into the following myths:

Myth 1- Stress is the same for everyone.
Myth 2- Stress is always bad for you.
Myth 3- Stress is everywhere, so you can’t do anything about it.
Myth 4- No symptoms means no stress.
Myth 5- Only major symptoms of stress require attention.

Stress triggers and responses are different for everyone. When in small doses, stress isn’t harmful. While, we can’t avoid every stressful situation, we can manage how we react to stress.

Many symptoms of stress can be masked by medications or other conditions, and just because someone is not exhibiting symptoms, doesn’t mean they aren’t in a harmful state of stress. In fact, many symptoms such as headaches or an upset stomach are usually mistakenly attributed to other factors.

If you want to improve your health for good, click above and watch the replay for Finding Your Calm to learn simple stress reducing techniques you can implement on a regular basis.

Find Your Calm Recipes:

Broccoli, Avocado and Lime Salad

Not only is this salad backed with stress fighting nutrients, it’s simple to make and delicious!

Ingredients:

– 3 ripe avocados

– 1 1/2 broccoli head

– a handful of fresh coriander

For the dressing:

– Juice of 3 limes

– 2 tablespoons of tahini

– 3 tablespoons of olive oil

– 2 teaspoons of gluten free tamari

– a sprinkling of salt

Gluten Free Blueberry Banana Muffins.

Here’s something you can really indulge in! These little guys are packed with powerful antioxidants to help fight stress.  

Ingredients:

– 1 cup mashed ripe banana

– 3/4 cup + 2 tablespoons unsweetened almond milk

– 1 teaspoon apple cider vinegar

– 1 teaspoon pure vanilla extract

– 1/4 cup coconut oil, melted

– 2 cups all purpose gluten free flour

– 2 teaspoons baking powder

– 1 1/2 teaspoons cinnamon

– 1/2 teaspoon fine grain sea salt

– 1/2 teaspoon baking soda

– 1/2 cup walnut halves, chopped

– 1 1/4 cups frozen or fresh blueberries

Instructions:

  1.  Preheat oven to 350°F and grease a muffin tin.
  2.  Separately mix wet and dry ingredients.
  3.  Pour wet ingredients onto the dry ingredients and stir until just combined.
  4.  Fill each tin about 3/4 full and top with extra blueberries.
  5.  Bake at 350°F for 25 minutes.
  6. Let cool and enjoy!

Find Your Calm Workouts:

To get you started, try out one of these workout routines that you can do anywhere!


START YOUR DAY OFF RIGHT

5 Push-Ups

10 Squats

16 Plank Taps

20 Jumping Jacks

45 seconds of Rest

Repeat until 10 minutes is up


4 MOVES TO LEAVE YOU BREATHLESS

Do each move for 30 seconds, repeating 4x:

— Squats

— Knee Pushups

— V-Ups

— Mountain Climbers

— Rest


CARDIO BLAST

Repeat 2x:

— Mock Jumping Rope

— Burpee with Push-Up

— Squat Jump

— Plank Taps

— Jumping Lunge

Tailor this one to your fitness level changing your work/rest circuits


Beginner: 30 seconds or work/ 30 rest

Intermediate: 40 work / 20 rest

Advanced: 50 work / 10 rest

WANT TO LEARN MORE AND STAY CONNECTED?

Sign up for our 14 Days to Health FREE Video Series here >>https://onnalomd.com/14daystohealth/

And click here to join our amazing Facebook Community group >> www.facebook.com/groups/happyhealthcommunity

Take The Toxic Out Of Your Cleaning Webinar

Detoxify Your Home

It’s easy to assume that what we buy in the store is safe for us to use. Unfortunately, it’s not so simple. Lurking in your cleaning cabinet, laundry room, or under your sink are nasty chemicals that can wreak havoc on your health and the environment.

It is my goal during this webinar to help bring to your awareness the potential dangers and irritants that you’re breathing in and coming into contact with on a daily basis.

Do you want your kids to be sleeping in a bed every night wrapped in sheets that emit chemical vapors?
Do you want your pets laying on a floor that was cleaned with ingredients that have been proven to cause cancer?
Do you want to be exposed to skin irritants that can cause an array of dermatological issues?

If your answer is ‘no’ to any of these questions, you will benefit from this webinar.

What You’ll Learn

During this webinar, you will learn:
– What the federal guidelines allow in terms of chemicals that are safe for home use, as well as what the process is for a cleaning product to get approved and make its way into a store.
– Some of the most harmful chemicals that could be in your home, and learn about the effects of long-term use.
– The dangers of chemically-created fragrances such as those used in laundry detergent, dish soap, floor cleaners, and other cleaners.
– How toxic cleaning products are affecting the environment.
– What “toxic burden” is and how it is affecting you.

This might seem like a lot of new things to worry about, but fear not! This webinar will wrap up with tips on how to make your home and cleaning products green and eco-friendly, so as to keep your loved ones out of irritants and harmful vapors.

Tricks of the Trade to Keep Your Skin Happy and Your Body Healthy While On The Road

Want to know my top travel tips for staying happy and healthy on the road? I’ll tell you!

I’ve been investing in lots of education to boost my practice as a practitioner so I can serve my patients better – and that means more travels to different time zones. It also means more nights spent in hotel rooms for conferences.

So how do I manage to stay happy and healthy while I am in different time zones and in different hotels all around the world?

Read below and I’ll let you in on my tricks of the trade.  

While these are wonderful tips for life in general, these are especially helpful in your home away from home. Once you try a few of these tips you’ll see lots of incredible benefits, such as brilliant glowing skin.

Here are my top travel tips:

1. Supplement with magnesium.

I take magnesium before I go to bed. I usually take about 400mg and sometimes more. It helps me relax my nervous system and to sleep better.  It also minimizes my muscles from stiffness from sitting around all day in conferences or on planes. Sometimes I like to start taking magnesium the day before I start traveling. Magnesium glycinate is my preferred kind, but magnesium citrate is also helpful if you get constipated from traveling.

2. Hydration.

This is essential always, but it is especially important to start increasing your hydration before traveling. By the time you see your lips are dry in the mirror, you are already playing catch up and dealing with a deficit. Stay ahead of the game and drink at least 10 glasses a day. I now carry a lime or a lemon in my carry on, since it’s a sure way to make any water more palatable wherever I go. Plus a splash of lime or lemon helps my kids to drink more water too. (One caveat: Citric acid in lemon is not good for the coating of our teeth, so drink lemon water shortly before or after a meal where your stomach acid is going to be high anyways.)

3. Beauty Sleep.

Anything that can maximize your sleep is key to all benefits! For example a deep sleep promotes better immune response, cell regeneration, effective learning rates, etc. Melatonin certainly promotes sleep and it is also a powerful antioxidant.

Here’s a list of what I do to promote beauty sleep:

4. Relax with Inner Balance by HeartMath.

This is an incredible piece of technology that I use this for 5-10 minutes whenever I feel I can’t do my usual meditation routine. I also use it if I wake up in the middle of the night feeling jet lagged. It’s a profound and simple tool that measures my heart rate and gives me immediate feedback on my breathing and relaxation response.

5. Skin Care.

Be sure to put on sunscreen before you go out, but be sure to invest in the safest sunscreen for you and your family. Also, it is a good habit to wash your face well at night. This helps to purify the face from toxins that you may have acquired throughout the day from cosmetics and air pollutants. Air pollutants specifically includes many harmful substances such as polycyclic aromatic hydrocarbons from gas fuels, fumes, and cigarette smokes. These harmful exposures are found to be just as damaging to our skin as UV lights.

6. Eat Light.

This is especially important when changing time zones. Did you know that it takes at least a few days to adjust your gut motility pattern? Your gut motility pattern guides your hunger and bowel movements. Thus, I recommend you avoid grains and sweets those first few days of traveling. Instead, focus on greens, a simple protein shake, and MCT oils as your gut takes time to adjust to the new time zone. That ensures that you are not hungry, as you’ll be eating healthy veggies, proteins, and fats. Furthermore your brain will be happy with the MCT oils and all the veggie fibers will keep your bowels moving too.

In essence, there are many strategies you have when it comes to keeping your skin healthy and your body happy while you are on the road.

When you supplement with magnesium, hydrate, sleep deeply, relax, take care of your skin, and eat light – you will be well on your way to traveling like a happy healthy pro. I hope you try at least one of these tips when you go on your next adventure. When you feel physically healthy and radiant from within, your skin AND your aura will glow! Plus as an added bonus, a simple outfit will show your beauty and your suitcase will inevitably be lighter too!

Happy Travels,

Dr. Onna Lo