Primitive Beauty

check back Monday for a great article and recipes for natural beauty products that you can make at home. Have a beautiful day!

Intensati Workouts

I am looking forward to trying my Intensati Workout today. I will give a complete review this evening. Have a beautiful day----with mindful intention stay healthy in MIND, BODY and SPIRIT!

Listen to Connie Bennett's interview with Ms.Moreno the creator of INTENSATI

Sugar Body Scrub......by Sprout Wellness

With the first smell, after opening the jar, you will be reaching for a spoon. Until you notice that it is actually a Body Scrub. I immediately had to indulge. I used the scrub on my hands for a few minutes and rinsed. Amazing silky smooth feeling and a rosy glow. I have now tried it on everyone in my house----and actually when you read the label, you can also grab a spoon. The purity of the ingredients are simplistic Bliss. Thank you to a company who can embrace purity, indulgence and have fun. I look forward to trying ALL of their products soon!This a great way to give your skin a little spring renewal. Check them out at www.sproutwellnessnyc.com enjoy!

Melissa's Favorite Products, Resources and Reviews

This will be an area for review of various products, books and food items that support a healthy living lifestyle that I am happy to share with everyone.

Coming Soon:

Laughing Giraffe Organics- Gluten Free Granola!

Sprout Wellness- Sugar Body Scrub

Wrights of Texas Salsa- The most amazing Salsa in the WORLD!

Primal Blueprint-

Tips for staying on the road to great health while travelling

Many clients, friends and family, who recently travelled over Spring Break , have complained about the difficulty of staying on a healthy eating program and losing their routine with exercise while away from home. It seems that most of us return from vacations more exhausted and mal-nourished than before our much needed breaks. I wanted to share some of my personal strategies for staying on track while on the road.

CAR TRAVEL:
• Stop at least every 2 hours and take a short walk for circulation. Deep breathing and stretches will help reduce fatigue and muscle stiffness.

• Most small towns across the country have a well known Super Center. These MEGA giant stores are great for walking in any climate. Why not just do lunges and get some cardio by skipping through the store----you never know, you may wind up on a viral email that has become famous for this retailers shoppers :-) On a serious note, these stores surprisingly have an ever increasing selection of Organic produce. Here are a few healthy and balanced ideas: A bag of pre-washed veggies (i.e. organic brands of cauliflower, carrots and broccoli), a container of your favorite hummus dip -- Sabra brand is great www.sabra.com. On a recent 16 hour trip from Texas to Colorado—we would stop for fuel for both ourselves and the car. I would grab the human fuel and my husband would fuel up the car. During the next hour we would enjoy roasted chicken (low salt)/deli sliced, some olives, organic veggies with some organic fresh fruit. It was so filling and hydrating and kept us on our quest for healthy living AND a healthy budget that only took 10-15 minutes out of our travel time. You might also pick up a jar of natural peanut butter or almond butter www.maranatha.com to spread on an organic apple or on an organic brown rice cakes (my favorite is www.lundberg.com ). In my purse or in the glove box of my car I always have a few Lara Bars- www.larabar.com and the mini bags of natural almonds www.emeraldnuts.com . Water…….you should always fill up several BPA free containers of filtered water from home (save the earth and your wallet) and bring on your trip to stay well hydrated. I also pack several packets of Emergen-C www.emergenc.com in many different flavors. You can add this to your filtered water or even sparkling water like La Croix, Perrier or Pellegrino as a healthy treat that is an alternative to a soda---my kids love these (try the pink lemonade flavor with a lemon La Croix—yum!)Missing your green leafies while travelling....? A great way to keep your energy and intestinal health on track--- try a packet of Green Vibrance www.vibranthealth.us

• Lastly, I carry several essential oils with me while travelling. Aromatherapy can treat anything from a headache (peppermint), sinus trouble/congestion (eucalyptus) and stress (lavender)….there are many more therapies for using oils- read more here www.auracacia.com they even have a new iphone application that you can download for free with many aroma therapy remedies—perfect for the ont the go traveler!


HOTEL:

• Find out ahead of time if you will have a Mini-Fridge, MW and a Coffee Maker

• EXERCISE/MEAL PLANNING: After your check in-- take a walk (or drive if distance/weather is a factor) to the local grocery store to pick up a few things to keep on hand for a quick meal. Look for an on-site fitness center if available. If not, then you can bring along a work-out program that requires only 10 minutes in your room – “The Travellers Ten” ! 10 exercises in 10 minutes for total body that includes; squats, tricep dips, lunges, push ups and more. Send me a message if you have interest in this video.

• BREAKFAST: Oatmeal, Whey Protein Powder, Blueberries, Ground Flax and Walnuts OR 1/2 cup of Blue Diamond Almond Milk and some low sugar granola like Bare Naked or a new favorite--Laughing Giraffe-Gluten Free granola! Thanks to Integrative Nutrition and their generous gift box of goodies- I am addicted to the Walnut,Pecan,Cherry and Ginger flavor. Try some at www.thelaughinggiraffe.com

• SNACK: Guayaki Yerba Mate www.guayaki.com and an Organic Apple with some Maranatha Almond Butter (see above)

• LUNCH: Brown Rice Cakes (Lundberg) , Albacore Tuna, Cucumber, Red Pepper

• AFTERNOON Pick Me Up: A Packet of Green Vibrance (see above) an hour before dinner.

• DINNER: Okay------you can’t stay in the hotel ALL day. Find a local favorite and a make a “Lean and Green” Choice. If you need more information just contact me and I will give you my Lean and Green philosophy and list 

Treat yourself with a SPA Therapy while away. Bring a container of Sprout Wellness Sugar Body Scrub (brown sugar, coconut oil, powdered coconut)for a healthy glow. So pure and good that you could actually eat it! Visit www.sproutwellnessnyc.com. Epsom Salt baths/scrubs are also a wonderful treat to sore, achey muscles from sitting in the car for many hours-Relax and Enjoy!


Try to maintain an adequate sleep schedule so that you do not disrupt sleep habits. Trouble getting to sleep in unfamiliar places…? There are many natural solutions for sleep aids that range from using the aromatherapy oils (see above) Low doses of Melatonin and the amino acid 5 HTP works great for most people. *Please consult with you physician before taking any supplement even if it is over the counter. I hope you found this information helpful. Have an amazing day and stay healthy!

Happy 1st day of Spring?

Okay, so here we are in south Texas and I am wearing warm fuzzy socks and a sweatshirt to spring clean around the house. We even enjoyed a fire in the fireplace last night! Come on weather,REALLY? it is the FIRST day of spring and the entire Lone Star State is bracing frigid temps and snow (yes, Big D got hit again!)So, I guess I just pretend it is a beautiful spring day as finish cleaning out the house while my hubby is out trimming trees and dreaming of his future farming career.....(assuming the cold north wind does not blow him off the ladder!)

Also,this being the first day of spring it is only fitting that we are headed out later to sign the contract on the land we are purchasing. Ten (10) BEAUTIFUL acres in Montgomery, Texas. It is a small step towards a greater dream that my husband and I share, to live a more sustainable life.Getting back to the basics of living off the land, relaxation, family and knowing where our food comes from- Thanks, Michael Pollan! We plan to have several sweet Nubian Dairy Goats to provide milk, cheese and of course I am going to try my hand at making soap----I LOVE GOAT MILK SOAP. Then there are the chickens----Wow, fresh eggs that are from free roaming/cage free chickens-does it get any better? We also envision trying to grow most of our own vegetables through UBER organic principles and defintely having many wonderful fruit trees and bushes galore. So, I am inspired to head outside and work on my potted herbs, here in suburbia--they are beginning to show signs of new growth. Such a reflection of new beginnings. Embrace the day----be good to your self and think about your own dreams and goals. Much Love and Many Blessings today. I have an exciting week ahead and have been inspired to begin filming Healthy Living Houston episodes and even some Green Cuisine segments. Stay Tuned!

Vitamin D: Benefits Beyond Healthy Bones

I was very intrigued by an article that I read this morning from Deidre Imus----one of my favorite queens of green!


In the 1930’s, a bone disease caused by vitamin D deficiency called rickets, was recognized as a serious health problem. It is the reason many of us grew up with mothers who constantly nagged us to drink our milk.

To combat rickets, most of the country’s milk supply was fortified with vitamin D, resulting in near eradication of the disease.

For decades vitamin D was associated only with bone-building calcium and healthy strong teeth. Today, we are beginning to understand just how important vitamin D really is to our overall health and that many of us are not getting enough of this vitally important vitamin.

In recent years, there has been growing concern that vitamin D deficiency has become widespread, affecting young and old alike.

Vitamin D can influence as many as 2,000 genes in the body. A number of factors can determine the body’s ability to manufacture an adequate supply of vitamin D, age and skin color among them.

Through exposure to direct sunlight, our bodies produce vitamin D naturally. Researchers have suggested the evolution of our environment and lifestyle – cloud cover, pollution, use of sunscreens, and working longer hours indoors – are all factors contributing to vitamin D deficiency.

Foods rich in vitamin D are limited. Vitamin D is found in some fish – like salmon, tuna, mackerel, cod liver oil – egg yokes and in fortified foods such as milk, yogurt, some breads cereals and juice drinks. Dietary supplements are commonly used to help us get the recommended daily dose, although most multivitamins contain vitamin D2, which is considered inferior to D3.

Along with bone disorders like osteoporosis, vitamin D deficiency can increase the susceptibility of developing a number of serious diseases including: several cancers, multiple sclerosis, Parkinson’s, hypertension, diabetes, periodontal disease, depression and autoimmune disorders.

Last August, a nationwide study found insufficient levels of vitamin D in 70 percent of U.S. children, making them vulnerable to a multitude of health problems.

Fortunately, vitamin D deficiency is a problem that can be easily treated. Studies have found that maintaining adequate levels of vitamin D can aid in preventing many serious diseases including some cancers, depression, respiratory tract infections, colds and the seasonal influenza.

Studies comparing high and low levels of vitamin D in seniors have shown a 33 percent decreased risk of developing cardiovascular disease and a 55 percent reduction in type 2 diabetes in individuals with higher levels of vitamin D.

After reviewing multiple studies, researchers at the University of California at San Diego have suggested that one-half of breast cancer cases and two-thirds of colorectal cancer cases could be prevented by taking 2,000 international units of vitamin D3 daily and spending 10 to 15 minutes in the sun each day, weather permitting.

Last week a new study published in the American Journal of Clinical Nutrition found “vitamin D(3) supplementation during the winter may reduce the incidence of influenzaA, especially in specific subgroups of schoolchildren” and a secondary observation suggesting “asthmatic children on placebo had six times more asthma attacks than did children on vitamin D.”

According to current guidelines by the Food and Nutrition Board, the daily adequate intake level of vitamin D recommended for children birth to 18 years and people 19 to 50 is 200 international units (IU). 400 IU recommended for men and women 51 to 70 and 600 IU for anyone over 70. However many experts are now convinced that these recommendation are too low. There are also concerns that some individuals, who meet the recommended daily dose of vitamin D, may be having difficulty with absorption.

Recognizing the seriousness of this health threat, last year experts published an editorial in the American Journal of Clinical Nutrition expressing the “urgent need” to raise the recommneded adequate intake amount of vitamin D. The American Academy of Pediatrics also recently doubled its guidelines and now recommends 400 IU per day in supplement form for infants, children and teens.

Recently, respected author and integrative medicine expert, Dr. Andrew Weil, announced he was revising his recommendation of 1,000 IU per day to 2,000 IU per day based on the accumulation of “clinical evidence” supporting the higher dosage. Click here for additional information about vitamin D.

It is important to ask your doctor to check the vitamin D levels of every member of your family and make this test part of your family’s annual physical.

If you’re a mom who is breastfeeding, knowing your levels assures that both you and baby have optimal levels of the crucial vitamin. And if your child has special health care needs, like cancer, autism or asthma, or if they don’t have dairy or other vitamin D-supplemented drinks, it is especially important to follow their levels throughout the year. Your doctor can order a basic 25-hydroxy D level from any commercial laboratory. According to many integrative practitioners, for optimal health, your vitamin D levels should measure between 50 – 80 for all ages.

Identifying and effectively treating vitamin D deficiency could decrease the risk of developing many of the illnesses plaguing our society today

I will share some follow up information on D3 and the many benefits of moderate sun exposure----so, go on. Get off the computer and go outside in the sun. It does a body good!

A short but powerful discussion on the state of our health......."do not dig your grave with a fork"

DETOX the right way

As a Nutritional Therapist, some of the most common questions I am asked are about cleanses and detox diets. When/why to cleanse?,Laxatives/Fiber?, Colonics?, Exercise? and Fasting? While I agree that the body can become very toxic and sluggish with stress, enviromental pollutants, chemicals, medications and poor diet.
Extreme cleanses can deplete your body of precious nutrients. In my opinion, prolonged fasting can cause more harm than good by slowing down your metabolism and in some cases re-circulating the toxins. Here is the first of several therapeutic detox programs that I will address over the next few weeks--that are safe and will aid in weight-loss, digestion, increased energy and blood/body purification.

Detox #1: Basic Fat Loss and Metabolic Enhancement
Toxins and fat go hand in hand.According to research published in the Journal of Alternative and Complementary Medicine, synthetic chemicals, heavy metals,solvents, and the plastic additive bisphenol-A (BPA) disrupt the body's natural weight controlling hormones, interfere with metabolism, and change your appetite. Because most toxins are stored in the bodies fat cells, dropping unwanted pounds will help you start decreasing the endocrine disruptive chemical reserves too.

Start by eliminating the worst calorie and chemical offenders--sugar, processed foods,factory farmed protein sources (anti-biotic and hormone laden)Aim for 1200 to 1500 calories a day through properly balanced meals that focus on organic produce and grains and moderate amounts of clean protein.

Eliminate SUGAR: When you take in sugar loaded desserts, drinks and snacks your body has to scramble to produce insulin, which will drive the blood sugar levels back down--thus creating a vicious cycle of cravings that stresses out the pancreas and the adrenal function.Studies indicate that the insulin may also promote fat storage from a cellular level.Cut out the obvious like soda, candy, juice and baked goods/desserts---and start reading labels. You will be shocked to learn of the amount of hidden sugars, artificial sweeteners and the even more dangerous, high fructose corn syrup(More on that topic in the future)that predominates most salad dressings, yogurts, condiments and snack items.

Supplement with L-GLUTAMINE:To avoid cravings due to low blood sugar that will make you quite irritable and cause withdrawal headaches take this amino acid divided into 3 doses of 1 gram. This will aid in stabilizing blood sugar.

Buy ORGANIC: Realistically you should be consuming 9 to 13 servings of produce per day--of which only 2 to 3 of these should come from fruits. Choose organic ALWAYS on the following list of "The Dirty Dozen" most pesticide laden fruits and vegetables. Includes; peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots and pears. If you eat meat ALWAYS select CLEAN and ORGANIC (FREE of anti-biotics and Growth Hormones-raised in a humane and natural environment. Beef/Bison should be Grass fed- Poultry should be free range and cage free)Avoiding all chemicals, preservatives, sodium injections and most importantly Nitrates/Nitrites. For locating organic, local and sustainable farms, please visit www.eatwild.org

EAT OFTEN: Keeping your tank full by taking in fuel every 3-4 hours will prevent wild swings in mood, energy, metabolic slowing and blood sugar lows (ALL of these reactions cause hormone disruption and stress the Adrenal glands. If you allow your body to regulate with a continual source of moderate energy (calories and nutrients)it will stoke the metabolism to provide proper energy for the body to carry out the task(s) of repair and healing and NOT recruit energy to keep up with the many inadequacies that an irregular dietary intake can cause. Remember your body releases cortisol everytime you blood sugar gets low----this is just as damaging to our weight and health as taking in too many calories.

HYDRATE: In addition to supporting proper digestion, drinking water aids in kidney function, sppeds waste removal, curbs hunger, and facilitates the body;s natural detox process by helping you sweat during exercise/physical activity. Dehydration is the number one cause of daytime fatigue and headaches. Even mild dehydration can drastically slow metabolism. A general rule of thumb is to consume 1/2 of your bodyweight in ounces of water daily. To make sure you are not taking in heavy metals and pesticides with your H2O, use a water filtration system. I suggest a reverse osmosis filter- moderatly priced and easy to install. I also reccomend not using pastic to store your water---you will avoid your exposure to BPA and not fill up the landfills with so many plastic bottles. See my favorite stainless bottles below.



Eliminate Naturally: Bile created in your liver flushes toxins through your gatrointestinal tract (GI). But without enough soluable fiber to bind the bile and excrete it, toxins can reabsorb into the bloodstream. Beans, legumes,and fruits are excellent sources of soluable fiber.

Health ENSURance: Take a high quality (pharma-grade) multi-vitamin to make sure the basics are being met daily. Our decreasing soil quality in this country-resulting in less nutrient dense food combined with processed foods,stress, mucosal damage of the gut lining, food sensitivites and etc... can create mal-absorption problems. Better to have a back up plan just in case your daily intake proves incomplete.

Blog in Full Bloom

I originally sat down in December and again in January to write, inspire and share---However, with my limited techonological comprehension and the intimidating Wordpress download, it became more frustrating than fun! I even met with a Blog-mentor extraordinaire (Ms. Carla A at Legacy Marketing) she tried-I mean really tried to give me basic novice advice---but it still went over my head. I finally got over the hurdle of basic understanding and decided to blog on blogger as training wheels for my new endeavor. I then began the agony of what my first blog should topically represent? Shouldn't it make an indentifiable and bold statement of who I am? I am passionate about so many varied topics of living a healthy and balanced life --what could possibly be the most significant direction to take. Consequently, I have procrastinated this for a bit. The original goal was to launch this blog in January as it has always represented new beginnings, change and resolution, to me personally. I have pondered many ideas and spent some time focused inward on my own changes. With this experience, delay and late start--I have come to a very strong realization that Spring IS actually a greater time for renewal and new beginnings-anyway! So, instead of following the calendar, I have began to understand that I need to follow a pattern that is relative to the sun, which sustains life for every living organism on this big blue ball we call earth. All things that Bloom and Breathe. In reflection ,I see the perfect and universal wisdom of how and why I procrastinated this project. So, that my readers is where I begin….."A Blog in Bloom..."

As we head into spring with thoughts of spring cleaning and renewal running through our minds ---Lets focus on doing the same for our body and health. This month, which is also National Nutrition month, I will be sharing ideas, articles and videos on the importance of consuming more greens, detoxing safely, getting healthy doses of sun, renewing our soul and skin through aromatherapy and tuning up our bodies to get ready for more outside activity. Along the way, I will share my favorite GREEN Cuisine recipes with you and suggest products and activities. As always…….Take Care.

In Health,
Melissa