10 Ways To Optimize Sleep & Why

Top 10 Ways to Optimize Sleep

  1. Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock (circadian rhythm) and improves the quality of your sleep over time.
  2. Create a Relaxing Bedtime Routine: Establish a calming pre-sleep routine that might include activities like reading, taking a warm bath, essential oils, practicing meditation, or deep breathing exercises. This helps signal to your body that it’s time to wind down and prepare for sleep.
  3. Optimize Your Sleep Environment: Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains or a sleep mask, earplugs, or a white noise machine if needed. A comfortable mattress and pillow are also crucial for quality sleep (made of non-toxic organic materials of course!).
  4. Limit Exposure to Blue Light Before Bed: Reduce exposure to screens (phones, tablets, computers, and TVs) at least 1-2 hours before bedtime. Blue light from screens can suppress melatonin production, making it harder to fall asleep.
  5. Be Mindful of Food and Drink Intake: Avoid large meals, caffeine, and alcohol close to bedtime. Caffeine and nicotine are stimulants that can interfere with sleep, while alcohol, despite its sedative effects, can disrupt sleep patterns later in the night.
  6. Get Sunlight Exposure During the Day: Natural light exposure, especially in the morning, helps regulate your circadian rhythm by signaling to your brain that it’s time to be awake. Try to get at least 30 minutes of sunlight exposure daily.
  7. Exercise Regularly: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime, as it may have an energizing effect and interfere with sleep.
  8. Limit Naps During the Day: While short naps can be beneficial, long or irregular napping during the day can negatively affect your nighttime sleep. If you need to nap, aim for 20-30 minutes, preferably earlier in the afternoon.
  9. Manage Stress and Anxiety: Practice stress-reducing techniques like mindfulness meditation, yoga, or journaling. High stress and anxiety levels can cause sleep disturbances, so it’s crucial to address these issues for better sleep quality.
  10. Avoid Clock-Watching: Constantly checking the time during the night can create anxiety and make it harder to fall back asleep. If you find yourself awake in the middle of the night, consider turning the clock away from your view.

Top 10 Health and Mental Health Benefits of Optimizing Sleep

  1. Improved Cognitive Function: Quality sleep enhances memory, learning, problem-solving skills, and decision-making abilities. It helps consolidate short-term memories into long-term storage.
  2. Enhanced Mood and Emotional Stability: Sleep plays a critical role in regulating mood. Sufficient sleep reduces irritability, anxiety, and the risk of mood disorders such as depression.
  3. Stronger Immune System: Good sleep strengthens the immune system, making the body more effective at fighting off infections and reducing the risk of illness.
  4. Better Physical Health: Optimizing sleep reduces the risk of chronic health conditions such as heart disease, hypertension, stroke, and diabetes by regulating blood pressure, reducing inflammation, and supporting metabolism.
  5. Improved Metabolic Health: Adequate sleep helps regulate appetite hormones like ghrelin and leptin, which can prevent overeating and support healthy weight management.
  6. Increased Energy and Alertness: Quality sleep leads to greater energy levels and alertness throughout the day, improving productivity and focus.
  7. Enhanced Physical Performance: Sleep supports muscle recovery, growth, and overall physical performance, which is essential for athletes and anyone engaging in regular physical activity.
  8. Lowered Risk of Mental Health Disorders: Optimizing sleep can decrease the risk of developing anxiety, depression, and other mental health disorders by balancing mood-regulating neurotransmitters.
  9. Reduced Stress Levels: Adequate sleep lowers cortisol (the stress hormone) levels, helping the body better manage stress and reducing the risk of stress-related health issues.
  10. Improved Longevity: Consistent, high-quality sleep has been linked to a longer lifespan by reducing the risk of multiple health conditions and supporting overall well-being.

Post Valentine’s Day Stress Syndrome (PVDSS)?!?

While PVDSS is not a real disorder, nor meant to poke fun or compare it to PTSD in any way, it is a real feeling that often both couples and singles experience during and after Valentine’s Day. Romance, flowers, and failed expectation, oh my! Let’s talk about this for a minute… many of us have deep emotional desires around love and intimacy in our relationships. Often these desires can lead to focusing on the short comings of our partners versus taking responsibility for our own expectations, self-care, and communication. We can’t change others, but we can change ourselves which often leads to the experience we are seeking to have with others. This seems to get heightened around the holiday that is focused on love and romance. If you find yourself having post Valentine’s Day ‘feels’ around your relationship and/or relationship status here are a few resources:

  • Appropriate Expectations & Boundaries

Often projecting expectations that are unrealistic leads to disappointment and hurt feelings. Taking an honest look and assessing whether our own expectations were appropriate, communicated effectively and realistic/achievable is an empowering step to shifting future relationship outcomes. Additionally, setting healthy boundaries around relationships supports a balanced approach to meeting needs and expectations. Check out my blog for a lot more around boundaries HERE!

  • Healthy & Effective Communication

How we communicate leads to the results we experience in life and especially in relationships. We can all uplevel our communication. Dig deep into learning more about your communication style and what will increase its efficacy and create more desirable positive impact.

  • Resourcing Yourself

If you want to become a master at anything you need to invest time, energy and resources into learning and expanding skills. Here are just a few of the many, many amazing books out there to help you hone your personal relationship skills. Click the title to read more or purchase these books. I have included Amazon links but please consider finding a small local bookstore to purchase from if you are able  –

  1. The Four Agreements by Don Miguel Ruiz
  2. Getting the Love You Want Workbook by Hendrix & Hunt
  3. Getting the Love You Want by Hendrix & Harville
  4. Fight Right by Gottman & Gottman
  5. Nonviolent Communication by Rosenberg
  6. Hold Me Tight by Dr. Sue Johnson
  7. Come As You Are by Emily Nagoski, PhD.
  8. The Five Love Languages by Chapman
  9. We Over Me by Khandeen & Devale Ellis
  10. UnF#CK Your Intimacy by Faith Harper, PhD.
  • Other Resources

The very best solutions based couples counseling, retreats and classes can be found at The Gottman Institute https://www.gottman.com/

Additionally, here is a Nonviolent Communication Coach I highly recommend www.gailmcmanus.com

  • Mental & Emotional Wellness Blogs (to support relationships)

Here are my top few blogs to support with this –

Mental Detox, A Game Changer!

The Importance of Emotional Detox and Cleansing

Top Reasons to Begin a Daily Somatic Practice

The food problem

Nature is perfect. Each food is perfectly designed. It contains within it the exact things needed to break down and digest and to absorb its nutrients properly. The problem is NOT with any specific foods. The problem lies within what is done to foods. Nature is perfect. The problem lies into what is done to food – from start to finish.

The genetic modification of foods creates a lack of balance & digestibility. The soil foods are grown in often has been leeched of nutrients which leads to foods low in nutrients. The chemicals foods are treated with, including the ones that the animals we eat are ingesting, contaminate them. The plastic foods are stored in absorb into the foods and are toxic. The way we process foods becomes harmful to our bodies.

Eating healthy is not about extreme restrictions or eliminating types of foods from your diet. It is instead finding healthy (natural and nature made) clean sources of foods and consume them as whole and unprocessed as possible. Foods that from start to finish are grown, treated, fed, harvested, packaged, transported, prepared & stored by you in ways that optimize, and honor nature and the natural food cycle. This promotes balance and health.

If you live is the US you may not be able to eat grains or grain-based foods without feeling bloated, putting on weight & experiencing stomach discomfort BUT you find that if you travel to Paris, you can eat all those tasty croissants. Or if you travel to Italy, you can enjoy bowls full of delicious pasta and experience NO symptoms. This is because of not only the highly processed grain-based products in the US that rob nutrients your body needs to effectively process them, it also has to do with US grains being genetically modified to be higher in protein. Between the processing and the genetic modification US grains no longer have the perfect natural balance and high levels of fiber that the body needs to properly digest, absorb, and put to work (effectively) the food as energy. This is not the case in European grown grains.

Similarly, the soils that food are grown in are often barren of nutrients, they have been over-used and under nurtured. They have been treated with chemicals or had environmental toxin exposure. Beyond this, once foods are harvested, they are often treated with chemicals and preservatives to enable them to stay ‘fresh’ longer and therefore travel across the country or even the world before being sold and consumed. Some of these preservatives and chemicals are applied AFTER harvest enabling them to still be sold and labeled as organic. Additionally, foods are stored and transported in plastics and containers that have chemicals within them that can completely disrupt the human endocrine system, gut health, and build toxic levels of elements that cause illness, disease, and systemic inflammation.

We would hope that our governments and the companies around the world would put people over profit and tighten both regulation and internal policy that would lead to safe foods, but this is not the case. We each must become educated, aware, and proactive in protecting our health and this means proper sourcing, storage and preparation of foods that leads towards wellness versus illness. But HOW? This sounds like a full-time job AND a VERY expensive feat to accomplish. Here are a few simpler steps that will help ease this burden. I do also want to communicate clearly that maintaining health and wellbeing is work! There is no way around that. We must be intentional and engaged. However, we can each find a way to do our best through a balanced approach that is both achievable and maintainable. We can’t live in a controlled bubble or create so many restrictions that it leads us deep down the rabbit hole of chronic stress. It’s about balance and what is balanced for one person may not be for another. So when seeking to create your own game plan consider time, energy, resources, accessibility and what feels achievable to sustain long terms

TIPS –

  1. Store food and water in glass containers whenever possible. Work towards sourcing items that come in plastic free, glass or paper containers
  2. Eat whole foods that are grown organically in season. Source them from farms within the region you live in if possible
  3. Do not buy things that seem to have a long shelf life! You may get frustrated that produce goes bad quickly if it is fresh and organic, however fruits and veggies treated with chemicals will last longer. Try to shop weekly and us up smaller amounts of food at a time. The best way to do this is by shopping at a local farmers market or subscribing to a CSA
  4. Avoid heavily processed foods. Do your best to eat minimally processed foods
  5. Cook your own meals – reduce eating out (you can never know where ingredients are sourced from or what they contain)
  6. Read food labels and don’t hesitate to contact companies to inquire about ingredients or where they are sourced. Most labels give company information that with a quick internet search will guide you how to contact them
  7. Do your research!!! Research food sources and different countries, states and regions approach and production. Research soil, pesticides and microplastics. Learn what to be on the lookout for.
  8. With internet access came a more globalized market. Source cleaner options from other countries (example: Manuka Honey and lamb from New Zealand, Olive oil from Italy or Greece, grains from France)
  9. Try to align with nature and natural cycles when possible (example: Eat things grown within their natural seasons locally, try to source things that are not processed – meaning the way they come is the way nature produced them)

Ways to Regulate & Ground Yourself During the Holiday Travel & Stress

The holiday season often produces stress and stressful environments such as travel and challenging family dynamics. While we can’t control people, places, and all situations, we can be empowered to show up mindfully. This requires practicing self-care and regulating our own nervous system and grounding ourselves.

“When we are grounded in our awareness, we can be more present with what we are experiencing in our bodies — in all the spaces that live between our head and our feet.”
― Raegan Robinson

Here are five tips to practice to support you during the holiday stressors:

  1. Make your sleep hygiene a top priority

When our natural sleep cycle is disrupted, it impacts our hormones, stress levels, gut health, mental health and decreases our capacity to deal with stress. During the holidays make sleep a priority through the following steps –

  • Try to go to sleep and wake up at the same time each day
  • Sleep in total darkness (wear an eye mask)
  • Avoid alcohol and sweets late in the evening
  • Try not to eat 3 hours before sleep
  • Avoid stressful conversations and media 90-minutes before bed

  1. Meditate – even if for only 5-minutes

Even a brief meditation practice spent in quiet, focusing on the breath can radically shift your physiology. Even amidst travel and hectic family events, a brief ‘bathroom’ meditation session can be just what your mental and emotional health is calling for!

  1. Grounding practice # 1 – bare feet on the ground with mindful breathing

One of the easiest ways for a person to quickly ground themself is to walk barefoot on the earth (ground, grass, sand, even rocks). Allowing the skin to touch the natural ground and especially dirt will begin to provide the person with grounding energy. In fact, grounding with bare feet on the earth is also good for the health of our microbiome!

How to do the technique – 

Go outside, preferably somewhere safe (without trash or sharp objects) and as peaceful as possible. Take off shoes and socks. Step onto the earth. It is preferred to stand on dirt or grass; however rocks are ok as well if that is all that is available. Concrete is less grounding; you want nature made versus man made. Walk around or stand still for 5-15 minutes. As you do, be intentional about feeling the connection to the ground through the bottoms of your feet. It can be helpful to also try standing still and leaning your weight slightly forward and backwards slowly to feel the weight shift and connect to the ground with different feeling.

You can also do this same grounding technique indoors on wood floors if the outdoors is not available and grounding is needed.

  1. Grounding practice #2 – lay on the ground, hand on the belly, other hand on the heart & deep breathing

Coming back to center, back into your body and connecting with your internal landscape not only helps to ground you, but also calms down your central nervous system. It signals for you to come out of the ‘fight or flight’ response and leads to more calmness.

How to do the technique – 

Lay down on the floor or on your bed. Place one hand on your belly and the other hand on your heart. Close your eyes. Invite yourself to relax. Focus your attention on your breathing. Take deep, full, relaxed breaths and allow anything that comes up or comes to mind to just flow out of you/to be released with each exhale.

  1. Tapping

Gentle tapping on the heart or bilateral tapping through the ‘hug’ method or even on the thighs (alternating each side) can help to ground and calm the system. “Hug” Method tapping, also called the Butterfly Hug is a form of tapping for bilateral stimulation. Bilateral stimulation calms down the central nervous system and is excellent for those with anxiety, depression, Autism, PTSD, ADD and ADHD.

The practice is actually quite simple and is readily available to everyone, because all you need is yourself! To begin:

  • Engage in some type of intentional breath work, focus on diaphragmatic breathing for this particular tool.
  • Draw awareness to the self, as with any mindfulness practice, pay attention, notice any emotions that are coming up, any physiological indicators and judgments of self and continue to breathe.
  • Cross your hands over your chest (like you are making a bird shadow puppet) where the wings are resting just below your collar bone. I like to hook my thumbs as a place to feel anchored.
  • Begin slowly tapping, alternating left and right, left and right and continue tapping for 30 seconds to a few minutes if desired and it feels calming and grounding.
  • Continue to hold awareness with the self, slowing the mind and the body with each breathe, being with any and all emotions that come up.

  1. Somatic movement & somatic practices

‘Each movement reminds us that every moment invites a new opportunity for change.’ – Tara Stiles

All forms of exercise can be somatically beneficial and assist in reducing stress. However, more intense forms of exercise also add stress to the body. Rigorous exercise is important to build strength and increase fitness levels, however it should always be balanced with somatic and restorative forms of exercise as well. A truly balanced fitness and movement routine will include strength training, cardiovascular exercise, stretching and somatic and restorative forms of exercise.

Somatic movement can range from dance to yoga to walking to all forms of exercise. In order for movement to be considered ‘somatic’, the Somatic Movement Center defines it as, ‘

A somatic movement, generally speaking, is one which is performed consciously with the intention of focusing on the internal experience of the movement rather than the external appearance or result of the movement’.

https://somaticmovementcenter.com/somatic-movement-what-is-somatic-movement/

Try a little somatic dance or other movement with mindfulness and focus on connecting your breath to the movement. Listen to your body. Follow what it calls for. Stretch, move, shake… the goal is simply to connect with your body!

Top Reasons to Begin a Daily Somatic Practice

Developing a daily somatic practice (at home on your own or get started working with a somatic practitioner for guidance) is a powerful and transformative healing and self-care practice!

Here are the top reasons to begin your practice and the benefits you can expect:

  1. HELPS YOU RECONNECT & DEEPEN YOUR CONNECTION TO YOURSELF

  2. HELPS YOU RELEASE STORED TENSION, STRESS & TRAUMA

  3. HAS THE SAME POSITIVE BENEFITS FOR YOUR BRAIN, IMMUNE SYSTEM & GENERAL HEALTH THAT MEDITATION HAS

  4. HELPS YOU HEAR POWERFUL FEEDBACK FROM YOUR BODY

  5. EQUIPS YOU WITH TOOLS TO SUPPORT YOUR MENTAL & EMOTIONAL HEALTH

  6. IS AN EMPOWERING & HEALING SELF-CARE PRACTICE THAT CAN BE DONE AT HOME ON YOUR OWN OR WITH A PRACTITIONER

‘Somatic practices are about getting to know ourselves more intimately; entering a safe and informed practice that responds to our ever-changing needs as dynamic organisms; reclaiming the ability to make our own choices about our bodies.

Even patterns that were once helpful can become hurtful if we aren’t listening to what they are doing to us and if we don’t give them permission to change.’ – Yoga Anytime

Additional benefits of a regular somatic practice:

1. Increased awareness and clarity
2. Boosted creativity
3. Facilitates processing & releasing negative emotions
4. Helps you ground & center
5. Helps you make better choices that are aligned with your highest good
6. Helps you show up in the world as your best self
7. Increases your capacity to deal with life’s stressors

If you are interested in learning more about somatics or to become a certified Integrative Somatic Practitioner visit: iwacoaching.com/somatic-practitioner-certification The Administrative Team
Integrative Wellness Academy

Healthy Holiday Recipes: Cranberry Sauce

The holiday season is upon us and it’s time for pumpkin spice everything and cranberry toppings! Here is our homemade organic low sugar recipe for cranberry sauce.
Ingredients:
3 cups of organic whole cranberries
2 cups of filtered water
2 packets of unflavored gelatin
2 tablespoons of pure wild honey
4 tablespoons of organic coconut sugar
Directions:
Put water and cranberries in a pot and bring to a boil. Reduce heat to simmer for 15 minutes. Using a large wooden spoon mash the cranberries. Add all other ingredients and stir until mixed. Allow to simmer for an additional 5 minutes. Turn off heat and pour in 1/2 cup cool filtered water. Then place in a container in the refrigerator and allow to chill and solidify overnight.

Healthy Holidays – Your guide to physical and emotional health for the holidays

Don’t just survive the holiday season, set yourself up to THRIVE! The holiday season has officially arrived holding all the joys, pains, fears, expectations, anxieties, to-do lists and other challenges we are ANTICIPATING. Maybe, just maybe THIS holiday season can be different. Maybe instead of surviving the holidays, you can THRIVE through the season. How? It will take intentionality, a willingness to shift your mind set and actions to reflect those. It will take a pro-active approach versus a reactive approach. What do you think? Are you up for the challenge? Although this may take planning and work, aren’t the benefits of a THRIVING holiday season worth the efforts of taking steps now?

 

Physical health for the holidays

 

The number one approach that I recommend is taking a BALANCED APPROACH. This season is typically filled with sugary treats, high calorie meals chocked full of excess carbohydrates and more ‘laying around’ than usual. Allowing yourself the space and freedom to full celebrate with loved ones is important, but without a balanced approach you can easily find yourself come January 2nd that you have had significant health and wellbeing setbacks.

Nutrition

Try to limit sugar and carbohydrate intake… a celebratory meal on a holiday doesn’t need to become a two-week sugar-fest! Again, take the balanced approach. Eat smaller, more frequent meals that are as balanced as possible… lean protein, lots of fresh greens and don’t forget the healthy fats (avocado, nuts, egg yolks and olive oil).

Move Your Body

Get up and move frequently, it’s even better if you can get outside! Take walks or play sports, garden, or partake in outdoor games with your loved ones. Exercise where you can and most importantly have fun with exercise and movement… be consistent.

Water, water, water

Make sure that you are getting enough water! This is so important to help your body function properly. It will also help support your liver, kidneys, brain and immune system.  With all the alcohol, holiday drinks and merriment it is easy to become dehydrated. Even low-level dehydration has a negative impact on your body. I typically recommend ½-1 ounce of water per body pound of your weight each day.

Gut Health

Amidst the holiday foods, stress, and travel, often the balance of your gut health will shift. You can easily support gut health with all the other recommendations within this article. Also consider adding pre and probiotics as well as digestive enzymes to your holiday routine.

Sleep

Sleep is critically important to healthy hormone function, stress, immune system function, gut health and even mental health. Often when we travel or shift our routines it can throw off our circadian rhythm – a natural, internal process that regulates the sleep–wake cycle and repeats roughly every 24 hours. When your sleep cycle is thrown off it can have a significant negative impact! Try these simple steps to increase your sleep quality and support a balanced circadian rhythm:

 

  1. Turn off all electronics 60-90 minutes before bed
  2. Sleep in total darkness (wear an eye mask)
  3. Give yourself time to wind-down and relax before bed
  4. Focus on getting 8 hours of sleep

 

Stress

Stress is one of the leading contributors to illness, disease, and decreased wellness. The holidays can be a more stressful time for many of us. It is important to take a three-step approach to stress:

  1. Decrease stress intentionally where you can
  2. Manage the stress that you have through mindfulness, self-care and meditation
  3. Apply tools and techniques to increase your capacity to deal with stress with things like proper sleep, rest, self-care, exercise and healthy nutrition

Mental and emotional wellbeing is a HUGE contributing factor for health (or lack of health). So create a plan to protect, honor and care for your mental and emotional wellness during the holidays.

Speaking of mental and emotional wellness…

 

Emotional health for the holidays

 

First, commit to approaching the upcoming season with the following mindset:

I can only change me, my perspective and how I experience things. And because I can change these things, I can experience the holiday season how I want to experience them.

Second, decide to proactively approach the holiday season with intention, attention & intentional action.

Intention, Attention & Intentional Action

Here are some additional ‘how to’ steps that you can take to create the THRIVING holiday season you desire, so grab a pen and a notebook and answer these questions as boldly and honestly as you can:

  1. What DO you want?

 Many times, people spend their time and energy focused on what they DON’T want…so what is it that you DO want to have, do or experience this holiday season? Remember to keep your answers focused on yourself, meaning do not list all the things you want other people or circumstances to be, do or behave like. Instead, list what YOU want to experience, do or have… these are the things that you will be able to impact and shift.

For example, I may want my crazy aunt Nancy to not be so critical of me. Since I certainly can’t control or change her, I would refocus my goal on what I can control…my mind set, my reactions, my experience of Nancy. What that could look like is; ‘if Nancy gets critical towards me I don’t want to lose my temper, I want to experience peace and loving thoughts no matter what anyone else behaves like’.

So now, make a list of what it is that you really, really want to have, do and experience this holiday season.

  1. Ask yourself why, what is the motivation behind your wants and actions.

Next, take that list that you made and for each thing that you wrote down that you wanted to have, do and/or experience, ask yourself ‘WHY, what is the motivation behind my wants?’, write down your answers and be honest with yourself. You may be surprised at what you discover. The truth will set you free, free from negative emotions and beliefs or mind sets that keep you from what you want.

  1. Write down your expectations and then edit them to be boundaries you set for yourself NOT for them.

First write down your expectations, expectations are like wants that we project with emotion attached to them, for example… I expect nice gifts or else it means I am not loved enough. Give yourself permission to rlet loose and write every expectation that you may have no matter how big, small, unrealistic, simple or outlandishly ridiculous it may be… write it all down in a list format.

Next, let’s take a look at boundaries. I used to think boundaries were something you told people that expressed what they could and could not do within a relationship with me. This could not be further from the truth, what I just described is ‘being controlling; not ‘setting a boundary’. Boundaries are the perimeters we set for ourselves with ourselves. It’s the agreements we make in order to lovingly take care of ourselves in the world and in relationships with others. So now that I have explained the difference take that list of expectations you have and write a boundary for yourself next to each.

This is an example of what it could look like:

  1. I have an expectation that everyone will get along/ I set a boundary with myself that if people begin to fight that I will not participate and I will go for a walk.
  2. I have an expectation that I will eat too much and feel terrible afterwards/ I will set a boundary with myself that I will eat whatever I want but I will eat small portions and then go for a long walk outside afterwards.
  1. Go in ‘full’ not ‘empty’.

This is where getting serious about being proactive is the rubber meeting the road so to speak, if you want to THRIVE this holiday season STOP RIGHT NOW and plan some serious rest and renewal time ASAP! If you go into the season worn out, drained and on empty what do you have to offer yourself or the ones you love? You can’t write a check on an overdrawn bank account. Make some serious deposits now!

Write a few ideas for things you can do to replenish your energy and go into the season renewed and revitalized.

  1. Make a self-care sandwich.

 

What is a sandwich? Well, you take two pieces of bread and put something in the middle, then you have a sandwich. What I am inviting you to do is to create a self-care sandwich around each and every holiday event throughout the season. The acts of self-care will be your bread (one on either side) and the holiday event will be the center.

This allows you to go in full as well as restore yourself before returning to life’s daily demands. This can look any way that you find helpful. One example is, say you go fly to visit family Friday thru Monday one week over the holidays. A good self-care sandwich could look like also taking Thursday and Tuesday off of work and having a pajama and movie marathon day at home. Self-care actions can be anything that help you feel recharged, renewed and relaxed.

Go ahead and write down your holiday event plans and then write down some ideas to create ‘self-care sandwiches’ around them.

  1. Ask yourself what can I let go of in order to create more of what I do want?

 

Often people get very attached to the way they see things or their opinion about the way something is supposed to go. I invite you to let go of these types of beliefs and mind sets that may limit you from experiencing and creating a thriving holiday season. What do you need to let go of in order to create or experience more of what you DO want? It might be letting go of being right, or of being perfect, or of trying to fulfill or be what you think others want or need you to be. Or it may be something else.

Write a list of the things you need to let go of in order to create more of what you do want during the holidays. Then take a look at that list and ask yourself if you are truly willing to let that stuff go. Then hold yourself accountable to really let it go. You may have to remind yourself numerous times not to jump back on that old hamster wheel and take another spin or two round and round. That’s ok, just stick with your agreement with yourself to let it go, remind yourself and redirect your thoughts to what you do want to create instead.

  1. Approaching it all in a balanced way.

 

When I was young, I would party on full blast and whatever the consequences were from lack of sleep, etc. I would simply deal with them when they came around… that was not a mature approach to celebration or to living life. When we are intentional and balanced, we get the outcome we want.

I invite you to budget, budget your time, energy, and money. Give yourself some parameters of what IS balanced celebration of these holidays for you. That may mean eating one cookie but not 20. It may mean buying smaller gifts or committing to fewer events. If you have celebrated at least a few holidays in your life you probably have some idea what has felt unbalanced or ‘over the top’ or has led to negative results and what has felt balanced and positive.

Write about what you feel would be balanced for you during this holiday season. Make a game plan! May you experience joy, love, peace and balance this holiday season exactly the way you desire it to be!

In Wellness,

Dr. Rachel

The Era of Digital Wellbeing

Do you ever feel like maintaining your health and emotional wellbeing is a full time job? So often I hear from patients that they have numerous health and wellness apps, a plethora of expensive wellness products, memberships to gyms and or online fitness and yoga classes, numerous expensive sessions with practitioners and doctors, hours of blog researching, reading and resource collection all just to move forward on their mental, emotional, physical and spiritual wellness!

With the power of the digital age and powerful digital resources such as my whole person health platform and memberships, you can get and stay healthy all within one platform and app! Everything you need is at your fingertips..

The Dr. Rachel Online Wellness + Health App Membership will provide you with a customized pathway to getting and staying healthy, optimizing your overall wellbeing, help you optimize your health and avoid future health breakdowns by getting to the root of the things that cause un-wellness. Your custom pathway will take into account your unique health needs and give you the support, guidance, education and daily actionable steps to modify your lifestyle in a balanced and achievable way!

Your membership includes:

• On-demand health education, wellness classes and integrative health programs such as my 12-Week Transformation, Stress Management, Mindfulness & Finding Your Purpose programs
• On-demand fitness, yoga, mindfulness, and stress reduction classes
• Customized workout and fitness plans
• Goal setting and tacking
• Customized meal plans and recipes
• Health data tracking
• Wearable integration
• Support and digital guidance in modifying lifestyle risk factors

For more information on this as well as concierge health memberships click HERE

World Health Day & Why It Matters All Year Long

Today, April 7th is #WorldHealthDay and in honor of this I wanted to build some awareness about global health and the deep interconnectedness between all countries around the world and yours and my individual health…

When there is a crisis, be it natural disaster, war, famine, disease, or any other issue within one country, its impact is felt globally. It effects my health and your health through economy, community, collective trauma, and increased fear, decreases to tools, resources, and items we each need in our own locations in order to manage our health and wellbeing. Crisis does not just cause negative impact at the epi center. The ripple effects are far reaching and do impact you and I personally. The crisis not just happening ‘over there’, it is happening EVERYWHERE.

What we are all doing… the choices we make, the beliefs we hold, where we put our money, what we align with, who we support through our purchases… all of this moves us towards or away from world health or world unwellness.

Here are some things we all can begin taking steps on within our daily lives that will lead towards INCREASES in world health:

  1. Know what companies support, perpetuate, and invest in. Then choose to spend your money with the ones causing positive impacts in the world
  2. Take steps to reduce your carbon footprint, use of plastic and reduce waste
  3. Become more educated on global health issues, policy, and economics
  4. Vote!!!
  5. Continue your own healing and wellness journey
  6. Find ways to support other people in your community, country and globally with their health and wellbeing
  7. Use what is in your hands to make a difference – volunteer, donate and/or support a cause
  8. Help spread awareness on issues that impact global health
  9. Educate yourself on how health and wellbeing is defined differently by different countries and communities.
  10. Educate yourself about wellness accessibility, diversity, equity and inclusion
  11. Try to find more ways to live in harmony with nature and natures cycles

Here are some additional pieces of info so that you can become more informed and centered in world health matters –

Top 10 Most Common Health Issues/Health Influencers

  • Physical Activity and Nutrition
  • Overweight and Obesity
  • Tobacco
  • Substance Abuse
  • HIV/AIDS
  • Mental Health
  • Injury and Violence
  • Environmental Quality

Top global health issues:

Heart disease, stroke, cancer, diabetes, and other noncommunicable diseases (NCDs) account for 70 percent of all deaths worldwide, according to the WHO.

 

 

 

 

The Healthy High Mineral Soup – Borscht Recipe

I love this high mineral, easy to prepare homemade borscht soup recipe! Use your slow cooker to make this Eastern European classic… with a few healthy modifications you will find below –

Ingredients

 

  • 1 (16 ounce) package sulfite free organic pork or chicken sausage or ground organic turkey or shredded chicken
  • 3 medium beets, peeled and shredded
  • 3 carrots, peeled and shredded
  • 3 medium baking potatoes, peeled and cubed
  • 2 tablespoon avocado oil
  • 1 medium red onion, chopped
  • 1 shallot chopped
  • 1 (6 ounce) can tomato paste
  • 3 cups water
  • ½ medium head cabbage, cored and shredded
  • 1 (8 ounce) can diced tomatoes, drained
  • 3 cloves garlic, minced
  • Himalayan salt and ground black pepper to taste
  • 1 teaspoon monk fruit sugar, or to taste
  • ½ cup organic sour cream or plant based organic sour cream, for topping
  • 1 tablespoon chopped fresh parsley for garnish

 

Directions

 

  • Step 1

Crumble the sausage (if using) or add the ground turkey or shredded organic chicken into a skillet over medium-high heat. Cook and stir until no longer pink. Remove from the heat and set aside.

  • Step 2

Chop up all the veggie ingredients and place them along with the seasoning, tomato paste and diced tomatoes into a slow cooker, add 2 cups of filtered water. Add the sautéed meat. Stir well and cover. Slow cook on high overnight.

  • Step 3

Place in the fridge until ready to eat.

  • Step 4

Ladle desired amount into a pot and warm up on the stove top on medium heat for approximately 10 minutes. Stir often Ladle approximately 1 ½ cups into a serving bowl, and garnish with sour cream and fresh parsley, or fore go that if desired! Enjoy.

Motivation – How To Tips!

For many motivation as well as the state of ‘being motivated’ is a learned behavior. Many people learn (or do not learn) strategies for self-disciple and motivation through the values and lessons learned from family, participating in team sports and school experiences. However, not everyone is taught good strategies or habits that support optimal motivation.

Poor habits, beliefs, fear, self-doubt, negative self-talk and procrastination are also some common reasons why we lack motivation.

Additionally, things like life’s day-to-day energy drainers can block people from moving forward effectively. Lack of inspiration, lack of alignment of values and negative association with ‘tasks’ as work or not fun all contribute to a lack or decrease in motivation.

The good news is, it is never too late to teach an old dog new tricks as they say. We can all learn, grow and create positive change in our lives, mindset and habits when we apply intentionality and consistency.

So how do we create a shift in our lives when it comes to motivation? Here are some techniques backed by science and psychology to help you –

The Technique: Identifying Poor Habits, Practices & Patterns

Many of our habits, practices and patterns are things that people do without even thinking, these things are unconscious and they’re on autopilot. If we can gain awareness around them and apply intentionality as well as consistent action, we are able to rewire our habits to remove the things that are keeping you from getting where you want to go. When you notice or identify a habit or pattern that you have, ask yourself: Are these habits supporting me in achieving my goals, or are they distracting me?

No matter the habit you identify, try not to judge it. We all have habits, practices or patterns that are part of our journey, whether we choose them or not, and they are serving some purpose. This is crucial – those habits and patterns are serving a purpose. Either out of convenience or comfort, we make meaning around things in our lives, and these habits and patterns are a byproduct of this. Recognizing this behavior takes a lot of awareness and honest reflection.

The first step towards change is awareness. Try asking yourself some of the following questions and journaling your responses –

– What do you want to do with this particular habit?
– In your big picture, what habits or practices have you let go of, and which ones have you adopted?
– When you envision the future, what has changed, and what did you have to do to get there?
– What new habits or practices do you want to try on?
– Although this habit may not be serving you anymore, what purpose IS it serving?
– What lesson has this habit or pattern taught you?

For a deeper understanding of habits read: https://newsinhealth.nih.gov/2012/01/breaking-bad-habits

The Technique: Reduce Energy Drainers

You may find that you want to be more present and motivated but have too many energy drainers in your life keeping you from doing this. When we address energy levels, we’re at least bringing some awareness to how we are making space for those drainers and keeping them in our lives.

To increase your awareness around the energy drainers in your life, ask yourself these powerful questions:

– What energy drainers are you contending with right now?
– How will releasing these drainers change your energy?
– On a scale of 1-10, where do you think your energy level needs to be in order to feel great in the session? Where is it today? How can we bring that number up by one?

Once you identify your personal energy drainers take steps each day to try to reduce these drainers in your life.

For a deeper dive into energy drainers read:
https://knowledge.insead.edu/blog/insead-blog/if-youre-feeling-drained-heres-why-12631

The Technique: Positive Motivation – Rewards

Far too many of us beat ourselves up as a strategy to create change. This is not helpful. Negative reinforcement diminishes long-term motivation whereas positive reinforcement inspires sustainable motivation. So how can you lean into positive motivation? Celebrate the small steps along the way! Instead of focusing on how much more you need to do, focus on taking small steps to MOVE towards your goals. Celebrate each tiny win along the way. This will not only inspire motivation it will fuel your energy and increase your odds of successfully achieving your goals. Negative feedback may give you an initial ‘kick in the pants’ but doesn’t provide motivation long term. Also, negative feedback leaves you feeling worse, not better.

For more insight on positive motivation read:
https://www.apa.org/science/about/psa/2018/06/motivation
and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5364176/

The Technique: SMART Goals

Many times, we are clear about what we want, yet not clear in setting goals correctly or taking effective actions to achieve or reach our desired outcome or goal. This causes significant setbacks and drains motivation. When we set a goal, it’s important to know what an effectively set goal looks like. One of the most effective ways to set a goal is to set a “SMART” goal. The SMART goal will help bring clarity to what steps will help you reach your goals, and to be a benchmark for effective versus ineffective actions.

So, what exactly is a SMART goal? A SMART goal is a specific format to setting a goal that’s used very frequently in business and coaching. The formula looks like this:

S: specific and simple.
M: measurable and meaningful to you.
A: achievable.
R: realistic
T: timed and moving towards what you want rather than focusing on what you’re moving away from. “I don’t want to feel ___” is not a “move towards,” that’s a “move away from.” (Example: I want to achieve ____ by [specific timeframe].)

I recommend taking the following steps to help the goal setting and goal getting be successful –

1. Write out your goal in a SMART goal format.
2. Set an intention towards that goal and meditate or visualize what it will be like once it is achieved.
3. Create tasks lists based on your SMART goal.
4. Take action daily.
5. Let go of the outcome.

More on goal setting can be found here: https://www.researchgate.net/publication/318390296_Why_written_objectives_need_to_be_really_SMART

Chia Seed – The Super Super Food?

Chia seeds are natures pure version of a nutraceutical. They are not only high in antioxidants but also high in fiber, an excellent source of healthy fats in the form of omega-3 fatty acids as well as a rich source of calcium, phosphorus, manganese, magnesium, zinc, vitamin B3, B1, B2 and potassium.

Chia seeds have so many benefits and uses. Here are just a few:

• Weight loss – Chia seeds offer support in multiple ways for weight loss… first and foremost increasing gut health makes weight loss easier. Secondly, the omega-3 fatty acids are a form of the ‘good fat’ that helps us to lose the ‘bad’ fat. Finally, using chia seeds to make healthy filling meals helps reduce cravings. Simply add chia seeds to your smoothie or make chia seed pudding to make an excellent nutrient rich meal that will leave you feeling full and satisfied. When making chia seed pudding make sure to substitute dairy milk with organic unsweetened coconut milk, also avoid adding sweeteners. For extra protein you can mix in a vanilla protein powder. Top off with fresh organic berries.
• Skin Health – The healthy fats, anti-inflammatory properties and antioxidant combination make chia seeds a great way to improve skin health.
• Muscular & Skeletal Health – Chia seeds are high in protein which support muscle density. In addition, omega-3 fatty acids are helpful in promoting and sustaining healthy joints.
• Gut Health – Prebiotic fiber promotes the ‘good’ bacteria in our gut and facilitates a healthy microbiome.
• Brain Health – Since gut health is so interconnected with gut health, chai seeds support a healthier brain for all of reasons they promote a healthier gut and also supports more optimal brain function with high levels of omega-3 fatty acids which decreases inflammation and has an antioxidant effect on brain cells which decreases brain cell degeneration. This is especially good for seniors since as we age, we lose brain weight!
• Heart Health – Chia seeds are known to reduce high blood pressure and the combination of fiber, protein and omega-3s support heart health and magnesium helps the body ‘destress’
• Fighting Disease – Antioxidant rich diets have been linked to increases in longevity, optimal health and a reduction in some diseases such as cancer.
• Emotional Wellbeing – Since Chia seeds are rich in omega-3 fatty acids, which are known to increase dopamine, the feel-good neurotransmitter
• Balancing Hormones – The rich vitamins and minerals in chia seeds helps the body be more supported in regulating hormones. More specifically the omega-3 fatty acids, B vitamins and magnesium help support hormone health.

Chia Pudding Recipe:

1. The process of making chia pudding is so easy! The first step is to stir together your chia seeds and milk in a mason jar or bowl. I start with 3 Tablespoons of chia seeds to 1 cup of liquid, but if you want a thicker chia pudding I recommend using 4 Tablespoons to 1 cup of liquid.
2. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set” for 1-2 hours or overnight.
3. The chia pudding should be nice and thick, not liquidy. If it’s not thick, just add more chia seeds (1 teaspoon to 1 Tablespoon), stir and refrigerate for another 30 minutes or so.

Why Take Supplements if You Eat Healthy?

By Rachel Eva Dew, DNM, PhD

Here’s a few reasons that it is crucial to supplement with vitamins, minerals, nutrients & herbs from a functional and natural doctor…

1. In order to get the amount of vitamins needed directly from food you would have to eat SO much of that food that it would not be a healthy amount. For example:
500 mg of vitamin C – which is what your body can absorb in one sitting… you would have to eat 10 oranges. Each orange has about 50mg of vitamin c. Or to get 1,000 mg of vitamin C which would normally be taken in a time released capsule, you would have to eat 20 oranges over the course of 12 hours
2. Also since our soil is depleted of nutrients each grow cycle and often not treated and replenished each food item has less and less vitamins and nutrients as we grow and regrow in the same soil
3. There are hugely important minerals such as magnesium and zinc (to name a few) that our bodies, especially when stressed use up at a faster pace and need to be replenished
4. There are herbs that eating raw without proper measurements such as ashwagandha and some other adaptogens could lead to an imbalance… too much or too little to make a difference.
5. Things like healthy fats and omegas are often lacking from the common diet and need to be intentionally supplemented or added in – there are millions of people experiencing fatigue and brain fog whose brains NEED more healthy fats!
6. Probiotics and enzymes again are not available in raw foods in high enough doses. I recommend high dose probiotics for about 9 out of 10 of the conditions my patients present with – everything from gut issues to depression, anxiety and even hormone imbalance.

Bottom line, supplement!

Healthy Holidays – Your guide to physical and emotional health for the holidays

By Rachel Eva Dew, DNM, PhD.

Don’t just survive the holiday season, set yourself up to THRIVE! The holiday season has officially arrived holding all the joys, pains, fears, expectations, anxieties, to-do lists and other challenges we are ANTICIPATING. Maybe, just maybe THIS holiday season can be different. Maybe instead of surviving the holidays, you can THRIVE through the season. How? It will take intentionality, a willingness to shift your mind set and actions to reflect those. It will take a pro-active approach versus a reactive approach. What do you think? Are you up for the challenge? Although this may take planning and work, aren’t the benefits of a THRIVING holiday season worth the efforts of taking steps now?

Physical health for the holidays
The number one approach that I recommend is taking a BALANCED APPROACH. This season is typically filled with sugary treats, high calorie meals chocked full of excess carbohydrates and more ‘laying around’ than usual. Allowing yourself the space and freedom to full celebrate with loved ones is important, but without a balanced approach you can easily find yourself come January 2nd that you have had significant health and wellbeing setbacks.
Nutrition
Try to limit sugar and carbohydrate intake… a celebratory meal on a holiday doesn’t need to become a two-week sugar-fest! Again, take the balanced approach. Eat smaller, more frequent meals that are as balanced as possible… lean protein, lots of fresh greens and don’t forget the healthy fats (avocado, nuts, egg yolks and olive oil).
Move Your Body
Get up and move frequently, it’s even better if you can get outside! Take walks or play sports, garden, or partake in outdoor games with your loved ones. Exercise where you can and most importantly have fun with exercise and movement… be consistent.
Water, water, water
Make sure that you are getting enough water! This is so important to help your body function properly. It will also help support your liver, kidneys, brain and immune system. With all the alcohol, holiday drinks and merriment it is easy to become dehydrated. Even low-level dehydration has a negative impact on your body. I typically recommend ½-1 ounce of water per body pound of your weight each day.
Gut Health
Amidst the holiday foods, stress, and travel, often the balance of your gut health will shift. You can easily support gut health with all the other recommendations within this article. Also consider adding pre and probiotics as well as digestive enzymes to your holiday routine.
Sleep
Sleep is critically important to healthy hormone function, stress, immune system function, gut health and even mental health. Often when we travel or shift our routines it can throw off our circadian rhythm – a natural, internal process that regulates the sleep–wake cycle and repeats roughly every 24 hours. When your sleep cycle is thrown off it can have a significant negative impact! Try these simple steps to increase your sleep quality and support a balanced circadian rhythm:

1. Turn off all electronics 60-90 minutes before bed
2. Sleep in total darkness (wear an eye mask)
3. Give yourself time to wind-down and relax before bed
4. Focus on getting 8 hours of sleep

Stress
Stress is one of the leading contributors to illness, disease, and decreased wellness. The holidays can be a more stressful time for many of us. It is important to take a three-step approach to stress:
1. Decrease stress intentionally where you can
2. Manage the stress that you have through mindfulness, self-care and meditation
3. Apply tools and techniques to increase your capacity to deal with stress with things like proper sleep, rest, self-care, exercise and healthy nutrition
Mental and emotional wellbeing is a HUGE contributing factor for health (or lack of health). So create a plan to protect, honor and care for your mental and emotional wellness during the holidays.
Speaking of mental and emotional wellness…
Emotional health for the holidays
First, commit to approaching the upcoming season with the following mindset:
I can only change me, my perspective and how I experience things. And because I can change these things, I can experience the holiday season how I want to experience them.
Second, decide to proactively approach the holiday season with intention, attention & intentional action.
Intention, Attention & Intentional Action
Here are some additional ‘how to’ steps that you can take to create the THRIVING holiday season you desire, so grab a pen and a notebook and answer these questions as boldly and honestly as you can:
1. What DO you want?
Many times, people spend their time and energy focused on what they DON’T want…so what is it that you DO want to have, do or experience this holiday season? Remember to keep your answers focused on yourself, meaning do not list all the things you want other people or circumstances to be, do or behave like. Instead, list what YOU want to experience, do or have… these are the things that you will be able to impact and shift.
For example, I may want my crazy aunt Nancy to not be so critical of me. Since I certainly can’t control or change her, I would refocus my goal on what I can control…my mind set, my reactions, my experience of Nancy. What that could look like is; ‘if Nancy gets critical towards me I don’t want to lose my temper, I want to experience peace and loving thoughts no matter what anyone else behaves like’.
So now, make a list of what it is that you really, really want to have, do and experience this holiday season.
2. Ask yourself why, what is the motivation behind your wants and actions.
Next, take that list that you made and for each thing that you wrote down that you wanted to have, do and/or experience, ask yourself ‘WHY, what is the motivation behind my wants?’, write down your answers and be honest with yourself. You may be surprised at what you discover. The truth will set you free, free from negative emotions and beliefs or mind sets that keep you from what you want.
3. Write down your expectations and then edit them to be boundaries you set for yourself NOT for them.
First write down your expectations, expectations are like wants that we project with emotion attached to them, for example… I expect nice gifts or else it means I am not loved enough. Give yourself permission to rlet loose and write every expectation that you may have no matter how big, small, unrealistic, simple or outlandishly ridiculous it may be… write it all down in a list format.
Next, let’s take a look at boundaries. I used to think boundaries were something you told people that expressed what they could and could not do within a relationship with me. This could not be further from the truth, what I just described is ‘being controlling; not ‘setting a boundary’. Boundaries are the perimeters we set for ourselves with ourselves. It’s the agreements we make in order to lovingly take care of ourselves in the world and in relationships with others. So now that I have explained the difference take that list of expectations you have and write a boundary for yourself next to each.
This is an example of what it could look like:
1. I have an expectation that everyone will get along/ I set a boundary with myself that if people begin to fight that I will not participate and I will go for a walk.
2. I have an expectation that I will eat too much and feel terrible afterwards/ I will set a boundary with myself that I will eat whatever I want but I will eat small portions and then go for a long walk outside afterwards.
4. Go in ‘full’ not ‘empty’.
This is where getting serious about being proactive is the rubber meeting the road so to speak, if you want to THRIVE this holiday season STOP RIGHT NOW and plan some serious rest and renewal time ASAP! If you go into the season worn out, drained and on empty what do you have to offer yourself or the ones you love? You can’t write a check on an overdrawn bank account. Make some serious deposits now!
Write a few ideas for things you can do to replenish your energy and go into the season renewed and revitalized.
5. Make a self-care sandwich.

What is a sandwich? Well, you take two pieces of bread and put something in the middle, then you have a sandwich. What I am inviting you to do is to create a self-care sandwich around each and every holiday event throughout the season. The acts of self-care will be your bread (one on either side) and the holiday event will be the center.
This allows you to go in full as well as restore yourself before returning to life’s daily demands. This can look any way that you find helpful. One example is, say you go fly to visit family Friday thru Monday one week over the holidays. A good self-care sandwich could look like also taking Thursday and Tuesday off of work and having a pajama and movie marathon day at home. Self-care actions can be anything that help you feel recharged, renewed and relaxed.
Go ahead and write down your holiday event plans and then write down some ideas to create ‘self-care sandwiches’ around them.
6. Ask yourself what can I let go of in order to create more of what I do want?

Often people get very attached to the way they see things or their opinion about the way something is supposed to go. I invite you to let go of these types of beliefs and mind sets that may limit you from experiencing and creating a thriving holiday season. What do you need to let go of in order to create or experience more of what you DO want? It might be letting go of being right, or of being perfect, or of trying to fulfill or be what you think others want or need you to be. Or it may be something else.
Write a list of the things you need to let go of in order to create more of what you do want during the holidays. Then take a look at that list and ask yourself if you are truly willing to let that stuff go. Then hold yourself accountable to really let it go. You may have to remind yourself numerous times not to jump back on that old hamster wheel and take another spin or two round and round. That’s ok, just stick with your agreement with yourself to let it go, remind yourself and redirect your thoughts to what you do want to create instead.
7. Approaching it all in a balanced way.

When I was young, I would party on full blast and whatever the consequences were from lack of sleep, etc. I would simply deal with them when they came around… that was not a mature approach to celebration or to living life. When we are intentional and balanced, we get the outcome we want.
I invite you to budget, budget your time, energy, and money. Give yourself some parameters of what IS balanced celebration of these holidays for you. That may mean eating one cookie but not 20. It may mean buying smaller gifts or committing to fewer events. If you have celebrated at least a few holidays in your life you probably have some idea what has felt unbalanced or ‘over the top’ or has led to negative results and what has felt balanced and positive.
Write about what you feel would be balanced for you during this holiday season. Make a game plan! May you experience joy, love, peace and balance this holiday season exactly the way you desire it to be!
In Wellness,
Dr. Rachel

LGBTQ+ Wellbeing

June is Pride Month and I wanted to weigh in and share some information as well as a few tips for those within the LGBTQ+ community (and those who are allies) on whole person health and wellbeing for the LGBTQ+ community.

According to the Office of Disease Prevention and Health Promotion, ‘Research suggests that LGBT(Q+) individuals face health disparities linked to societal stigma, discrimination, and denial of their civil and human rights. Discrimination against LGBT persons has been associated with high rates of psychiatric disorders,1 substance abuse,2, 3 and suicide’. As allies it is important that we create safe spaces and support for those within the LGBTQ+ community to heal and thrive’. For those who identify as LGBTQ+, learning additional tools to support whole person wellbeing in a way that feels helpful, inclusive and safe is key. Below are a few tips to increasing whole person wellbeing for those within the LGBTQ+ community:

1. Self-Acceptance, Self-Love & Self-Care

Acceptance, unconditional love and care is something that many people within the LGBTQ+ community have unfortunately not been given. Growing and practicing self-acceptance, self-care and self-love is a powerful support to mental, physical, emotional and even spiritual wellbeing. When it comes to making progress in this area it takes intentional actions, it is a process. Self-care, self-acceptance and self-love may look different in different seasons of life. Sometimes finding your way to the next version of yourself after a huge transition is bumpy, it is supposed to be, life is a grand experiment.

Love yourself and practice unconditional acceptance of yourself right where you are. Try hanging a metaphorical ‘under construction’ sign on yourself and give yourself permission to BE IN PROCESS. This stuff takes time. Remember that you are not broken. You do not need to fix yourself or change yourself in order to be worthy of love & acceptance. Your true self is perfect. Be kind to yourself.

2. Mental & Emotional Health Support

Mental and emotional strains on the LGBTQ+ community are real and often significant. Getting a system of helpful and effective support around you (or a loved one experiencing challenges) is so important to overall wellbeing. Don’t wait until you are in crisis, create the support you need and be proactive and increasing wellbeing!

Symptoms of mental and emotional challenges can be as mild as low energy or not feeling like yourself or as severe as loss of interest in activities, problems sleeping, feeling sad or depressed most of the day, changes in appetite, social and emotional distancing (withdraws or hibernating), weight gain, restlessness, anxiety, insomnia, feelings of hopelessness or increased negative self-image and even thoughts of death or suicide.

If you are experiencing one or many of these symptoms your body and emotions are sending you a message… it is time to get support through mental health practitioners trained to diagnose and treat depression as well as practitioners who specialize in changes in diet, mindset, exercise and even other lifestyle changes that either a life coach or wellness coach can help you with.

Get tools to address mental and emotional health and wellbeing by working with a therapist, life coach or mental health practitioner – to schedule a session online with one of the practitioners on the ModiHealth platform visit Modihealth.com

Get Immediate Help Now…
If you or someone you know is in immediate distress or is thinking about hurting themselves, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255) or the toll-free TTY number at 1-800-799-4TTY (4889). You also can text the Crisis Text Line (HELLO to 741741) or go to the National Suicide Prevention Lifeline website.

3. Creating Safe Community & Chosen Family

Unfortunately for many LGBTQ+ the family and community that they are born into proves to be less than a safe and loving space. This is why iyt is even more important for those within the LGBTQ+ community to build and create their own tribe, their own chosen family and safe community.

Create the time and space to connect with safe and accepting people in order to participate in safe community and chosen family in a true, meaningful positive way. Do this in a way that works for you and helps you feel connected, loved, accepted and included.

4. Honoring Your Boundaries

A yes or a no can have a significant effect on how we create what we experience in life. Often this is approached unintentionally from a place that is not rooted in self-love or honesty with oneself. When we say yes to something, we are aligning ourselves with that. A yes is also an invitation for it to be in your life and in a sense, it is agreeing with it. A person, place, thing or situation such as a request or voiced expectation from a loved one, diagnosis from a doctor or even an invitation to go on a date, gives us the opportunity to be intentional about what we allow and create in our lives.

We have all heard the famous saying ‘be true to thine self’ – however many of us don’t realize the consequences and disconnection from self we experience when we choose to say yes when our truth is a no. Boundaries are helpful in managing this effectively.
Setting healthy boundaries and honoring them in a loving and kind way leads to decreased stress, which in turn supports optimal immune system function. When you are setting and honoring boundaries you are practicing self-care and self-love, not only for your emotional well-being but also for your health.
Keep in mind that setting boundaries is not listing rules for someone else to follow. Boundaries are most healthy and effective when we set them with yourself. For example, if you set a boundary with yourself to not lose your temper and blow up at loved ones, it is up to you and you alone to honor that boundary. Maybe you honor that boundary by noticing when you are approaching the end of your rope and choosing to take a walk and calm down before speaking.

I used to think boundaries were something you told people and were things that expressed what they could and could not do within a relationship with me. This could not be further from the truth, what I just described is ‘being controlling; not ‘setting a boundary’. Boundaries are the perimeters we set for ourselves with ourselves. It’s the agreements we make in order to lovingly take care of ourselves in the world and in relationships with others.

5. Self-Advocating

I wish that we lived in a world where LGBTQ+ were completely accepted, treated equally and did not have to advocate for basic human rights. Unfortunately, we are not there yet and both advocating for yourself and advocating for others is key to achieving progress.

Advocating for yourself is a critical life skill, one that will serve you in all areas; health, relationships, career, etc. Speaking your truth in love and confidence is not only something that will produce results of increased wellbeing, but it is also very impowering. It is ok so say, ‘I hear what you are saying, however, it is not helpful’ or ‘That does not feel true to me’ or ‘Your opinion on my life is unimportant and should not dictate my human rights and equal treatment’ are completely acceptable responses when coming in contact with someone else projecting their beliefs, opinions and unconscious biases at you. Ask for what you need.

6. Safe & Supportive Healthcare

Instead of healing, many healthcare institutions, doctors, hospitals, and medical information have left the LGBTQ+ community misinformed, underserved, and unwell due to inequality and unconscious biases. In order to be healthy today, we MUST all take personal responsibility for our own health and wellness, and the management of ALL its pieces. For those within the LGBTQ+ community finding safe and supportive healthcare providers is incredibly critical. To take ownership of your health means finding the right care team. Interview doctors, mental health practitioners and other wellness practitioners to make sure that they have experience working with LGBTQ+ and will provide excellent care, understanding and support. It is absolutely ok to fire your doctor and seek out treatment from one who honors and respects you.

At ModiHealth ALL practitioners are vetted and hired to provide safe and inclusive care for all people no matter what gender, religion, race or sexual orientation that they are. To find a practitioner to support you virtually visit Modihealth.com

Cited articles:

https://www.healthypeople.gov/2020/topics-objectives/topic/lesbian-gay-bisexual-and-transgender-health

https://www.cnet.com/how-to/june-is-pride-month-2021-lgbtq-events-parades-and-more/

A Transparent Discussion About Women’s Health & Natural Remedies

I recently sat down (virtually) with the amazing Ali Landry to talk about common issues many women are facing in their health and lives, including the ones that Ali herself faces. We dove deep into natural approaches at both bringing support and healing around those issues. We talked about everything from hormones, stress, sleep and even chronic pain as well as many natural approaches to resolving them. If you missed our video conversation, you can watch the replay of it HERE.

 

Here are a few more general take-aways from our chat…

 

Honoring The Chapter, You Are In

 

We are facing stressors and life challenges that we collectively have never before faced. Every time we turn on the news we are inundated with stressful messages and images. Many of us are facing loss, transitions and increases of stress and anxiety due to the pandemic and state of the world.

 

I have had so many of my patients and also people reach out to me on social media expressing frustration that they don’t seem to either have the energy for the level of self-care that they used to or that they are unable to take effective actions to move their health and wellbeing forward in positive ways. The overall feeling many people have expressed is feeling the need to need to ‘force themselves’ forward.

 

Right now, is a time when we are grieving and processing. During this time, we need to honor where we are, honor the season or chapter that we are in, while also taking balanced actions that feel HELPFUL.

 

Start With Balance

 

Balance leads to wellness and increases our wellbeing. The issue right now is that what was a balanced approach before may no longer be balanced during this time. We must shift our expectations and our plans to honor where we are while also discovering what our new normal will look like, and what balance looks during these times. Start with some self-discovery and most importantly, listening to your own body, heart, emotions and spirit.

 

Where To Begin

 

I often ask my patients, ‘If you could change one thing that would have the biggest positive impact on all of the other challenges you are facing, which thing would that be?’. That is often the answer for the best place to start, otherwise it can become overwhelming and even confusing. This is where working with a good natural, holistic or functional doctor can be hugely beneficial.

 

 

Get To The Root

 

Here is the west we are taught from an early age to treat symptoms versus root causes. Often the solutions include ONLY suppressing the symptoms or things that feel uncomfortable. We reach for a quick fix or a pill. While I definitely think it is important to treat symptoms, I believe that the symptoms we experience in our mind, body and emotions are feedback. If we simply suppress the feedback without ALSO addressing the root issue, we are unable to create (or sustain) positive changes in our health and wellbeing. It is important to listen to the feedback from our body, mind, emotions and even spirit and then work on resolving the root or core issue from the inside-out while also addressing the symptoms from the outside-in.

 

Supplements Are Supplementation

 

Supplements are to support needs that the body has such as daily vitamins and minerals that we are unable to get enough of through our food sources. Supplements that consist of specific herbs, vitamins and minerals that are geared towards naturally treating or supporting health conditions can feel overwhelming for many people. There are so many different ones on the market and you can often feel (based on their descriptions) that you need them ALL. Remember I mentioned starting with one specific focus? I believe it is important to have a balanced approach to your supportive supplements as well instead of overwhelming your system with a ton of different supplements. Focusing on the issue that when resolving it will have the largest positive impact on other issues or areas is key. It is also very beneficial to work with a natural or functional focused healthcare provider to ensure the proper supplements for your health needs.

 

A few of the health issues that Ali and I dove deeper into within our chat were –

 

  • Hormone imbalances, symptoms and solutions
  • Sleep hygiene and its importance as well as ways to achieve better sleep cycles
  • Stress
  • Chronic neck, shoulder and back pain

 

For detailed information, solutions and recommendations please be sure to watch this video as we do discuss much detail about the above issues. Again, you can view the video HERE.

 

Within these conversations I mentioned a few supplements. Below are links to those:

 

  • Stress Master & Sleep Master by Nupeutics Naturals

https://nupeuticshealth.com

 

  • Evening Primrose Oil

https://www.amazon.com/Primrose-Softgels-Cold-Pressed-Artificial-Ingredients/dp/B00NH5AK2S/ref=sr_1_1_sspa?dchild=1&keywords=evening+primrose+oil+organic&qid=1594507306&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExUjFYVjUwU0hCNExPJmVuY3J5cHRlZElkPUEwNzQ2ODEwMzBPTkhTOEhXUUhQUSZlbmNyeXB0ZWRBZElkPUEwOTI3NjQ3MzM5R0pWWEtQS1RFSCZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

 

  • L-Theanine

https://www.amazon.com/Thorne-Research-L-Theanine-Supplement-Relaxation/dp/B0797BLW59/ref=sxts_sxwds-bia-wc-p13n1_0?cv_ct_cx=l-theanine&dchild=1&keywords=l-theanine&pd_rd_i=B0797BLW59&pd_rd_r=ab7f4801-d3d2-4d63-9ad6-dd57d34a6e69&pd_rd_w=pQeCM&pd_rd_wg=CCAzH&pf_rd_p=1da5beeb-8f71-435c-b5c5-3279a6171294&pf_rd_r=1M9JKZQS47QG7ADB6JGK&psc=1&qid=1594507336&sr=1-1-70f7c15d-07d8-466a-b325-4be35d7258cc

 

  • Magnesium Powder (mix with warm water)

https://www.amazon.com/gp/product/B00BPUY3W0/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

Medicinal Tea

Medicinal Tea Recipe below…

As a Doctor of Natural Medicine, I use food, herbs and lifestyle changes in the mind, body, heart & spirit to both treat and prevent health and wellbeing issues. Medicinal teas have long been a part of my practice. It is important to listen to your body in order to make sure an occasional medicinal tea is the right fit for you and avoid drinking large amounts or using it as a substitute for receiving medical treatment. I am a big believer in the integrative approach where all different forms of care and prevention are considered and weighed. As with using any supplement it is important to work with a natural health practitioner in order to determine the right amount and usage for YOUR body.

Here is one of my medicinal tea recipes. I personally use this to support elimination (detox), reduce inflammation, support immune system and to promote optimal health.

The ingredients are as follows –

Basil:

Basil (and Holy Basil) is often used in Natural Medicine as well as Ayurvedic medicine to help with respiratory issues, the common cold, nasal inflammation, stomach disorders, digestion and to improve the quality of sleep.

Turmeric:

This is one of the most commonly used herbs in Ayurvedic medicine and has been researched extensively. ‘Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis’ – Healthline. Since turmeric has a poor absorption rate it is important to take it with fat (coconut oil for example) and also black pepper increases the absorption as well.

Oregano:

Oregano has been used for thousands of years. According to the Herb Society, oregano has been ‘referred to as the “the prince of herbs” and was first used by the ancient Greek physician Hippocrates’. It has been commonly used for its rich antioxidant, antibacterial and antiviral properties.

Cilantro:

Cilantro helps with your bodies elimination process and facilitates detoxing, especially of heavy metals. It has been known to help both heart and brain health, fight infection and improve digestion and gut health. Cilantro has anti-inflammatory and antimicrobial properties and has been used by some natural health practitioners in reducing blood sugar levels in diabetes patients.

Ginger:

Ginger was first used medicinally in tonics in both China and India for over 5,000 years. It has been used as an antioxidant, anti-inflammatory, anti-nausea, anticancer agent as well as for killing gut bacteria which is why ginger is commonly consumed by the Japanese alongside of raw fish consumption, not only to cleanse the palate but to also kill any bacteria from the raw fish. Ginger has also been widely used as a preventative measure for illness and disease.

Black Pepper:

Black pepper has been used in Ayurvedic medicine for thousands of years for its antioxidant and anti-inflammatory properties. It has also been known to promote healthy circulation.

Ingredients:

Black pepper – 1/16 tsp

Ginger Root – 1/2 inch

Cilantro – 1 teaspoon of chopped fresh cilantro leaves

Oregano – 1 teaspoon of chopped fresh oregano leaves

Basil – 1 heaping tablespoon of chopped fresh basil leaves

Turmeric Root – 1/4 inch

Instructions:

Place all of the ingredients into a pot, add 2 cups of filtered water and bring to a boil. Reduce heat to a simmer for 2 minutes. Remove from heat and allow to steep for 5 minutes, then serve. To aid with absorption stir in ½ teaspoon of organic coconut oil. For additional benefit you can also add 1 teaspoon of Manuka Honey.

 

 

 

 

 

DIY Non Toxic Home Cleaning Products

Is Non-Toxic Home Cleaning Products REALLY That Important?!?

Some of you may be rolling your eyes and thinking that making DIY home cleaning products might just be taking the whole ‘wellness and healthy lifestyle’ one step to far. For some of you that would absolutely be true. Not everyone has the time or energy to make their own non-toxic home cleaning products and healthy lifestyle MUST take balance into account.

So if you are someone who doesn’t feel that the DIY is the best choice for you, here is a link to a great blog that lists non-toxic cleaning products that you can buy – to read click HERE

For those of you who have the time and energy to make your own safe products, I am here to help with some simple recipes and links that will save you money while also keeping your home a toxic-free zone. So regardless of whether you are doing the DIY adventure or buying, it is SO important to use non-toxic home cleaning products. Here is why –

Simply put, many toxic chemicals disrupt your entire endocrine system and many of your hormone producing glads. In addition to this, some chemicals commonly used in home cleaning products can even damage lungs, liver, kidneys and disrupt the health of your skin which is your bodies largest microbiome!

Some Common Chemicals Found In Cleaning Products – 

  • Ammonia: Fatal if swallowed; skin, lung, throat irritant; can cause blindness
  • Butyl Cellosolve: Irritation and tissue damage from inhalation
  • Formaldehyde: Known carcinogen
  • Propylene Glycol: Ingestion can damage kidneys, lungs, heart, and nervous system
  • Sodium Hydroxide (lye): Highly caustic. Contact can cause severe damage to eyes, skin, mouth, and throat; can cause liver and kidney damage
  • Hydrochloric Acid: Fatal if swallowed; concentrated fumes harmful
  • Naphtha: Depresses the central nervous system
  • Perchloroethylene: Damages liver, kidney, nervous system
  • Petroleum Distillates: Highly flammable; can damage lung tissue and nerve cells
  • Phenols: Extremely dangerous; suspected carcinogen
  • Sodium Hypochlorite (chlorine bleach): Contact can cause severe damage to eyes, skin, mouth, and throat; can cause liver and kidney damage; causes more poisoning exposures than any household chemical
  • Sodium Lauryl Sulfate: Skin irritant
  • Sulfuric Acid: Dangerous. Can burn skin. Exposure to concentrated fumes can be carcinogenic
  • Trichloroethane: Damages liver and kidney

Here are two great articles that goes into a LOT of detail breaking down each of these and all of the risks to your health – to read, click HERE and HERE

For your health, your family and also for your pets, it’s time to ditch the toxic products! 

Here are my favorite DIY home cleaning recipes plus a few links to great blogs that share even more!

DIY Recipes & Resources

Be sure to store and use only GLASS containers and spray bottles – avoid plastic or else you are inviting carcinogens from your plastic containers to leech into your nice clean product!

Window Cleaner

  • 1/2 cup water
  • 1/2 cup vodka
  • 1/2 cup apple cider vinegar 
  • 20 drops essential oil (my favorites are lavender and lemon for cleaning)

All-Purpose Surface Cleaner

  • 1 cup water
  • 2 teaspoons castile soap
  • 20 drops essential oil (my favorites are lavender and lemon for cleaning)

Air Freshener

This is my very favorite and also the easiest to make! Simply pour filtered water into a glass spray container, add 20 drops of Lavender essential oil, shake and use! I also use this as pillow and linen spray! You can use other types of essential oils if you like. Lavender has wonderful benefits such as calming down a triggered endocrine system, and calming and relaxing the mind. 

Here are a few links to other blogs that also share DIY non-toxic product recipes and info:

Amazing home cleaning product educational guide plus recipes HERE

Great article on castile soap and baking soda for cleaning – click HERE

Dishwasher detergent recipe HERE

Recipes by Wellness Mamma HERE

Recipes and blogs by Mommypotamus HERE

In clean health,

Dr. Rachel

Fast Food Vs. Quick Food

Food can be medicine and food can also bring illness. But let’s be real, there are days when you are wiped out, totally fried, on the run and find yourself absolutely starving. When that happens, most people tend to reach for the fast fix or worse, fast food. There is no shame here. We are all human and if you can’t eat some French fries once in a while then where is the fun!?!

All things in balance.

I don’t want to speak about the intentional little food indulgences from time to time. That is balanced living. What I do want to talk about is how to create healthier eating through planning and intentional habits.

“By failing to prepare, you are preparing to fail.” ― Benjamin Franklin

My goal here is to empower you to prepare in a way that is both effective and also livable when it comes to quick food fixes when you are in a bind or just burnt out.

Here are the top 5 ways to stay on track nutritionally with QUICK foods vs. fast foods –

  1. Carry emergency food

Having healthy snacks on hand at all times (and I mean ALL times…check my purse!) will help you avoid reaching for unhealthy fast fixes or dashing into a 7-11 to grab a candy bar. I always keep a glass jar filled with nuts in my car and also in my purse. When I leave the house and know I am going to be gone all day I throw some raw veggies into a glass Tupperware container and sometimes even a couple of hardboiled eggs and carrots with peanut butter. For lunches if I am out, I will make a salad with protein in it or a lettuce wrap sandwich. Always be prepared when hunger strikes with healthy quick food fixes just an arms distance away!

  1. Prepare meals ahead of time (bulk cooking)

I make Sunday evenings my bulk cooking night. I will cut up a lot of veggies that I can just grab and go throughout the week. I also make a big batch of organic turkey chili in my slow-cooker, bone broth and chicken veggie stew as well as some proteins and carbohydrates that I can use to assemble meals later. Things like chicken, turkey, fish (which only lasts 2 days) and sweet potatoes. Whatever healthy meals you enjoy, try to plan ahead and bulk cook to increase your ability to eat well consistently.

  1. Identify healthy pit-stop places

Get to know the healthier quick food fix locations near your home and work. Sometimes I will swing into a Wholefoods and grab something they have in their already prepared section. If you have a few spots in mind that are accessible, healthy and affordable it will set you up for a win.

  1. Freeze a few meals

In addition to bulk cooking for the week, every few weeks I will make meals that can also be frozen for longer periods of time. Stews, soups & chili do really well with this. This way if you come down with a cold or even just get run down you have some good old-fashioned nutritional support in your freezer.

  1. Shop for disaster

What I mean by ‘shop for disaster’ is to plan a few really easy to prepare meals that you can make in a pinch throughout the week and get those ingredients ahead of time at the grocery store. I am taking about 5 minute to 15 minute prep time meals such as chicken salads, hardboiled eggs, lettuce wraps and even a dairy free grain free frozen pizza that you can throw some raw veggies on top of and pop in the oven and let it cook while you decompress on the sofa!

 

In Wellness,

 

Dr. Rachel

Beauty Is More Than Skin Deep: Natural Skin Beauty & Health

Beauty Is More Than Skin Deep: Natural Skin Beauty & Health

By Dr. Rachel Eva Dew, DNM

In this blog I am taking a deeper look (and comparing) skincare products. I know that many of us can easily get swept up into all of the promises of youth and perfect skin that many products out there offer. But guess what?!? Most of those products are completely counterproductive because they have harsh and toxic chemicals which have negative long-term effects on the skin and on your health. The toxins we encounter (and absorb) on our face and skin can disrupt hormones, decrease our immune system, inflame allergies and even cause the skin to age!! Guess what else… there are actually natural options that work much better.

STOP AND PAUSE.

Think about this… many people are spending hundreds, if not thousands of dollars trying to have healthier looking skin while actually making their skin sicker, more worn and weathered AND throwing off their health such as their gut health and skin microbiome.

To be perfectly honest, drinking at least ½ your body weight in ounces of water per day would have a more positive impact on wrinkles than most $250 anti-aging creams, and water is FREE!

Your Skin Is Your Largest Microbiome. What’s Happening on The Outside Is A Reflection of The Inside

Skin problems are feedback and when we suppress feedback without healing the root problem, we can make the root problem even worse! When we have dry skin, increased appearance of aging, sun spots, melasma flair ups, eczema, breakouts or rashes we need to first look inward. Here is the real question we should each ask ourselves, ‘What is out of balance in my body? Then, we need to take steps to resolve and rebalance those.

The first places I look when it comes to skin issues are:

  • Hydration
  • Nutritional choices
  • Toxins (exposure through foods, skincare, beauty, home products and environment)
  • Hormones
  • Stress
  • Gut health
  • Sleep pattern

Healthy Skin from The Inside-Out & The Outside-In

When we address outer skin issues through taking steps towards increasing inside health at the same time as taking steps to support our skin health natural from the outs-side in we create a win-win situation. We get healthier, more youthful and vibrant looking skin while also getting healthier skin. Our skin is our largest organ as well as the body’s largest microbiome. Our skin serves many functions as an organ beyond being the attractive wrapping paper we come packaged in. Here are a few of the things your skin does (when it is healthy):

  • ‘Protection: against pathogens. Langerhans cells in the skin are part of the immune system.
  • Storage: stores lipids (fats) and water.
  • Sensation: nerve endings detect temperature, pressure, vibration, touch, and injury.
  • Control water loss: the skin prevents water from escaping by evaporation.
  • Water resistance: it prevents nutrients from being washed from the skin
  • Thermoregulation: by producing sweat and dilating blood vessels, the skin helps keep the body cool. “Goosebumps” and blood vessel constriction, help us retain heat’.

*Source Link 

5 Tips for Inner Care That Produces Healthier Skin

  • Drink more clean water (filtered & not stored in plastic), it’s the best antiaging and skincare thing you can do!
  • Dry brushing to remove trapped toxins
  • Going organic, clean & green with your skincare, beauty & home products
  • Focusing on creating more gut health (pre & probiotics are a great start) – check out my 3-part blog series on gut health for more tips, you can read the first blog HERE 
  • Try Abhyanga Ayurvedic self-massage for lymphatic drainage & increasing circulation (you can find some great how to videos on Youtube)
  • Remember that food is food for your skin as well! Making healthier nutritional choices will show on the outside as well as the inside.

My Top Natural Skincare Products Ranked

These are not products I am paid to endorse; they are actually what I use on my own skin every single day!

#1 Argan & Emu Oil:

Why this is my favorite: Pure organic Argan Oil mixed with organic pure Emu Oil (at a 50/50 ratio – buy each and then mix together) is all natural, no chemicals, cost effective, doesn’t clog pours and can usually be found in eco-friendly glass containers (this is also better for your health since there are no carcinogens leaching out of the plastic and into your skin care/beauty product). I have not found a better every day moisturizer than this!

#2 Countersun Mineral Sunscreen Mist:

Why I love it – Sun protection is CRITICAL and should be part of everyone’s daily skincare routine!! I always had a hard time getting my daughter to use sticky gooey sun protection. This one is the first non-toxic spray that I have found! Find it HERE

#3 Primal Derma –

Why I love it – A completely pure, natural and toxin free deep moisture support for eczema and extremely dry or chapped skin. Another reason I love it is that this small company is eco-friendly, low waste, animal conscious and packaged in glass. For a really good read on skin health, tallow (aka the magic ingredient) and how they are reducing animal product waste to be more sustainable and reduce their footprint check out their website. Find it HERE

#4 – Yarrow Palm Oil by Doterra –

Why I love it – Yarrow has powerful bioactive compounds and skin-protecting proteins that promote the appearance of firmer, smoother, younger-looking skin. Again, this oil does not clog pours and has a base of Jojoba and Argan oil. I use this on my whole body. Find it HERE

#5 – Araza Coconut Charcoal & Seagreens Treatment Mask –

Why I love it – This is a powerful treatment! My skin always looks completely revived after using it and the best thing is it is a woman owned company and feature not only toxin and chemical free ingredients but is also a paleo certified ingredient-based company. Find it HERE

#6 – Tambra Age Defying Stem Cell Line (Stem Cell Night Cream & Stem Cell Serum) –

Why I love it – Plant stem cells are so incredibly regenerative to the skin and I have not come across another non-toxic and chemical free line that has them within their ingredients along with other powerful anti-aging ingredients. I also love this line because it is woman owned, they are fully transparent about every single ingredient on their website, made in small batch and comes in glass containers! These two products also contain Niacinamide (Vitamin B3) which only the top end beauty and skin care products use. However, if you have a flushing reaction or allergy to Niacinamide be sure to patch test on your arm before applying to your face. Find it HERE

#7 Cellfood Oxygenating Skin Care –

Why I love it – This product is really a face supplement and restores the ph and skin microbiome. It hydrates and also renews. Another reason why I love it is that it is one of the more inexpensive non-toxic skin care products out there. Find it HERE 

#8 Haters Say It’s Photoshopped by Apothekary

Why I love it: Chocked full of antioxidants, adaptogens and collagen, this is a new approach to beauty from the inside out. This powder beauty supplement gets sprinkled into your morning juice or smoothie to help you optimize your butter beauty from the inside-out. Find it HERE

I am a big believer that wellness, natural beauty and optimal health should be more accessible to all! We are getting down a rabbit hole of privilege-only access with $150 yoga mats, spending thousands of dollars on a billion costly supplements and $200 anti-aging wrinkle creams. So, my commitment to you is to always try to offer a wide range of resources and information that is within your reach. This is why I will be including DIY home recipes for those of you who are cost conscious and/or trying to live more sustainable eco-friendly lives.

DIY Home Recipe for Healthy Skin: 

Here are two of the DIY skincare products I use at home –

Avo-Love Moisture Mask

1 whole avocado mashed up, 1 teaspoon of colloidal oatmeal mixed into 1 teaspoon of warm water, 1 teaspoon of raw unrefined coconut oil and 1 egg yolk. Mix well and then apply thick paste onto face. Allow to soak in and dry for 20 minutes. Rinse with warm water.

DIY Age Defying Face & Body Moisture Serum

What you will need:

  • Argan oil (100% pure, unscented organic and if you can find it, in a glass bottle versus plastic) – Argan oil is beneficial to the skin by providing deep moisture without clogging pours. It is literally food for your face with vitamin A, vitamin E, antioxidants, omega-6 fatty acids and linoleic acid.
  • Emu oil (100% pure, unscented organic and if you can find it, in a glass bottle versus plastic) – Emu oil prevents the skin from prematurely aging. It Decrease inflammation, helps with scars, and sun damage. Emu oil is rich in DHEA.
  • Frankincense essential oil (100% pure, organic and if you can find it, in a glass bottle versus plastic) – this powerful essential oil has been known to combat certain types of cancers, including skin cancer. It is used to reduce the appearance of wrinkles and skin discoloration. It stimulates the growth of new cells and therefore is beneficial in anti-aging.
  • Myrrh essential oil (100% pure, organic and if you can find it, in a glass bottle versus plastic) – Myrrh has been used for thousands of years for its healing and beautifying properties. It helps fade blemishes on the skin and can reduces symptoms of eczema.

Instructions:

 In a glass bottle mix 3 ounces of Argan oil, 3 ounces of Emu oil, 15 drops of Frankincense and 15 drops of Myrrh oil. Cap the bottle and shake well to thoroughly mix. Then apply a quarter size amount to your face and neck in upwards circular motions. You may also apply liberally to your entire body. Make sure to avoid your eyes and genitals.

Here’s to your skin health!

In Wellness,

Dr. Rachel

 

Copyright Dr. Rachel Dew 2019-2021. All Rights Reserved
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