Tag Archives: Immune Boosting

Revitalize Your Morning Routine

Shared from : http://ieblog.synergyworldwide.com/2020/04/revitalize-your-morning-routine.html

The way you start your morning impacts the quality of your day. If you start out feeling stressed and anxious rather than rejuvenated, it may be a sign that you need to update your morning routine. Finding a routine that works for you can provide the boost you need to conquer the day ahead.

Follow these quick tips to make the most out of your mornings:

A Healthy Breakfast

Eating breakfast is part of many people’s morning routines. If you love to start your day with a meal, start it off right – with a good and healthy breakfast. For a perfectly balanced, easy and delicious breakfast try our SLMsmart Meal Replacement or Biome Shake. Keep in mind that each person has different caloric and general needs. It is essential that you customize your routine and foods to suit your needs. This will help you stick to your routine and reach your goals.


Start the Day with Exercise

First things first. Before beginning your morning exercise routine, rev up with ProArgi-9+ or e9. And remember, you don’t have to go for a 5-mile run every morning to boost your energy levels. Starting the morning with 20 minutes of yoga is all your body needs to re-energize upon waking from a good night’s sleep. Yoga is especially beneficial because it gets your heart rate up while simultaneously improving your flexibility, posture, balance, muscle tone, and endurance. Yoga is accessible to everyone, and with various levels of difficulty, everyone can find a yoga routine that works for them.

Read or Write

Before you begin with your daily tasks, sit down for a few minutes and write your thoughts and goals in a journal. Journal writing can help unload some of your stresses and ease your mind. Writing for just 10 minutes in the morning can help you focus on yourself, create self-awareness, and give you the opportunity to think about how you can best capitalize on your day.

If you don’t feel like writing, take a few minutes to read a few pages of a good book. Immerse yourself in the words of others and enjoy this peaceful time alone to jump-start your brain before you start your day.

Follow a Schedule

Following a morning schedule can help you maintain organization and focus. Perhaps you start with a quick yoga session, then take a shower and get ready, followed by a healthy breakfast. The important thing about a routine isn’t necessarily the order in which you do things, but rather defining and keeping that order to streamline your mornings and start the day with productive habits.

Support Your Most Vital Muscle

Like all muscles, your heart has to be trained in order to maintain its strength and conditioning….. a few minutes of cardio each day can be a huge help to your hearts overall health.

Whether it’s a quick run in the morning, half an hour on the stationary bike, or a leisurely walk around the neighborhood,.

A strong heart helps to boosts your cardiovascular system, allowing your body utilize oxygen more efficiently, and lower the risk for heart disease. It even allows the heart to better repair itself when damaged. There are four basic components to fitness: cardiovascular endurance, muscular strength, muscular endurance, and flexibility. Cardiovascular endurance is vital because it directly coincides with how effectively you can increase the other fitness elements.

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mental HEALTH & gut HEALTH : the connection

Thursday 10th of October was Mental Health Day, but in fact everyday should be Mental health Day because our mental health is just as important as our physical health.  Did you know that problems with mental health are one of the primary causes of the overall disease burden worldwide. 

The primary method of treatment for depression is serotonin reuptake inhibitors (SSRIs), however they are not effective in all individuals, success rates are only about one in three and it is not a long term solution.

Enter…… the gut.  Hopefully,  it comes as no surprise that there is a connection between the gut and the brain but you might be less familiar with the scientific studies which are now showing that inflammation is the major driving factor of depression and this inflammation starts in the gut.  Obesity, heart disease, diabetes, arthritis all of these and many other illnesses are linked to inflammation in the body and they all have neurological consequences.  The vagus nerve connects the brain with several parts of the gut, including the stomach, pancreas and intestines – making the gut a very influential path to the brain and when things go wrong, this is a channel for feelings of depression and anxiety.

The balance of the gut microbiome is central to our internal ecosystem impacting our digestion, our immune system and our brain health just to name a few functions in the body that are impacted.  When there is an imbalance this can bring about even more inflammation in the brain….. so with dysregulation of the microbiome and subsequent inflammation as a clear driving factor to depressive symptoms, healing the gut to managing these symptoms has become crucial.

9/10 of my clients are now fully committed to healing their gut and join our 21 Day Purify Programme, if you would like to find our more click here to register for our next FREE webinar and further information.  You can also get a copy of my book here.  I look forward to connecting with you or I encourage you to get started on your journey to Life-Long Health it’s never too late!

Hormonal Health

MAGNESIUM to Rebalance Your Hormones

Magnesium is key for liver detoxification, thyroid function, estrogen balance, insulin sensitivity and production of hormones such as estrogen and progesterone.

The signs of low magnesium: Aches and pains, cramps, insomnia, constipation, PMS, breast lumps, low energy levels.  Magnesium is essential for over 500 processes in the body.  Follow the links below for more info:

Recommended : Bodyprime
Quick Blog HERE

Short Video HERE

DAILYS D’s and VITAL B’s for Hormone Health

Vitamin Bs are critical for liver detoxification, we need them for hormone metabolism and excretion of the excess and toxic.   Vitamin B is also responsible for mental health (B1), thyroid function (B2), for depression (B3), adrenal health (B5) and energy (B12).  More and more people are deficient in vitamin D and low levels have been linked to auto immune conditions, depression, hair loss, bone health and even certain cancers.

You need to make sure your vitamin D is combined with K which aids D absorption.

I get my Daily D’s and Vital B’s from a supplement that contains not only these but other essential vitamins such as Vitamin C, and Vitamin K.  These essential vitamins play a vital role in supporting the body’s overall performance, normal functioning of the nervous and immune systems, reducing fatigue and contributing to normal psychological function, normal red blood cell formation and homocysteine metabolism. Vitamin K has a set of its own benefits, playing a key part in maintaining normal bones.  The combination of ingredients in ProArgi-9+ was meticulously formulated to support exceptional health. This product is pure, potent and formulated to help you live life optimized.

Recommended : ProArgi9+

ESSENTIAL FATS for Hormone Health

Fish oil omega 3’s help to reduce systemic inflammation.  An inflamed cell is not a healthy cell so it is essential to reduce inflammation in the body.  Omega 3’s can help with hot flashes, postmenopausal depression, thyroid function and adrenal deficiency. Essential fatty acids also contribute to normal heart function but can only be obtained through diet.

The source of Omega-3 I use comes from cold water fish which is one of the richest sources of naturally occurring EPA and DHA unsaturated fats and is obtained in a sustainable manner certified by the Marine Stewardship Council.  With a smooth lemon flavour the matrix gel is the fastest and easiest way to obtain these essential nutrients.

I have taken the best quality Omega 3’s that I had access to in the past as I know that they are essential and we have to get them through our diet but I can’t honestly say I noticed a big difference but within 3 – 4 days of taking the Gel Matrix Omega 3’s I noticed a difference in my mood, my energy levels and my skin.

Recommended : The Omega 3 Matrix Gel is a very new and exclusive supplement and can only be obtained by contacting me

I hope these tips help you with hormone balance for you and any other women in your life, friends and/or family.  As always combining a whole-foods diet with healthy lifestyle choices, a less toxic environment and the right supplementation will start your journey to vibrant, long-lasting wellness.  If you are looking to make changes to your health, no matter where you are starting from then contact us to find out how we can help and how you can get a discount on of the supplements mentioned above.

 

To Detox / Cleanse or not…..

Detox and cleansing is thrown around a lot at this time of the year, in relation to clean living and eating so should you cleanse, is it healthy and do they work?  Cleansing has been part of cultural rituals in some areas of the world for thousands of years.  All cultures have the same concepts, the aim is to stimulate the body’s natural detoxification pathways as well as ‘cleansing the soul’.

Traditionally a detox period comes with the change of the seasons and the promise of a new you, a new beginning and perhaps a new journey.  It can aid with weight loss, glowing skin, renewed energy and a renewed zest for life.   It does depends on the detox or cleanse but there is truth in this promise.

In biochemical terms Detoxification, defines the process by which harmful compounds, such as drugs or poisons, are converted to less toxic compounds in the body so they can excreted.  If you are thinking – why on earth would our body need to detoxify, what and where do these poisons come from.  Here’s a brief list:

  • Skin care and personal care items
  • Pesticides on our food
  • All medications including pain relief and oral contraceptive pill
  • Tap water
  • Plastics
  • Vaccinations
  • Heavy metals in our environment
  • Home fragrances
  • Exhaust fumes
  • Paint fumes, nail art, DIY material, toys, cleaning products

If you stop for a minute and list all of the chemicals that you come into contact with on a daily basis, the truth can be quite shocking.

The Environmental Working Group conducted a survey and concluded that on average women have an average exposure of up to 168 ingredients and that is just from the personal care products they use before they leave the house – face creams, soap, shampoo, perfumes, make-up etc and this is only the tip of the sword, the exposure continues via cleaning products around the home, fragrances, exhaust fumes, burnt and overcooked food, pesticides, plastic wrap and so it goes on. You can see how this list could easily slide up into the 100s and 1000s.

Considering all of these we are still functioning and this is because we have a very complex and fine-tuned system of detoxifying these poisons from our body – this is for the most part the role of the liver, but other organs such as skin, kidney, spleen and intestines are involved.

Our liver has a phenomenal capacity to convert the fat loving molecules into more water soluble metabolites which can be efficiently eliminated from the body.  We refer to this as phase 1, phase 2 and phase 3 detoxification.  The catch is that the liver needs specific nutrients to help it to do this and to carry out these thousands of processes.   Some are provided through our food and some the body can manufacture itself.  Therefore, you always need to make sure that a detox or cleanse supports all three phases of detoxification and that you are eating real whole food along with your cleanse, otherwise you may end up more toxic than when you started.

Picture this you are living in an urban area, you have a stressful job and possibly a long commute, your food is less than ideal as you buy a pre-packaged ‘healthy’ options from the grocery store and wash it down with a glass of wine or two, if you are eating processed and packaged foods you are further increasing or decreasing certain enzyme activity which results in less effective detoxification, so as you can see your toxic load is already brimming, so where are all those essential nutrients going to come from so that your liver can clean up and get rid of the toxins?  Our liver adapts and learns to cut corners (it finds the way which requires the least amount of energy) and it will use up any reserves that you have left.  Add on years and possibly decades of the same and hopefully you will start to see how despite our liver’s ability to continuing doing its job, some support and nurturing would not go amiss!

Here are some signs and symptoms of a sluggish and/or struggling liver:

  • Poor and ‘foggy’ memory
  • Abdominal bloating
  • Hives, Itchy rashes, dermatitis and other skin conditions
  • Body odour
  • Bad breath Intolerance to alcohol
  • Intolerance to coffee
  • Difficulty losing weight or easy to gain weight
  • Fat around the middle
  • Chemical sensitivities
  • Poor elimination e.g. constipation
  • Fatty stools and indigestion
  • Dark urine and stools
  • Loss of appetite
  • Low energy levels
  • Dizziness

The good news is, that the liver is the only organ that can regenerate itself if you give it the right support.

My main advice is:

  • Reduce stress : lifestyle and environmental as much as possible
  • Reduce your ‘toxic load’ through diet and lifestyle choices
  • Eat local and organic food where possible
  • Drink plenty of filtered water
  • Choose a clean, whole food organic diet
  • Remove refined and processed foods  and added sugars
  • Eat a nutrient-rich diet with plenty of fresh organic vegetables and the best quality meat and fish you can afford.
  • Practice mindfulness and Meditation and have a positive outlook

If you would like to take this a step further and join our next 21 Day Purify Programme which starts on 26th February then email us to join, this 21 Day Programme supports your digestion and detoxification pathways and boosts your metabolism, we will also send you information on our skincare which is a unique blend of natural plant extracts, antioxidants, enzymes and advanced probiotic technology work to protect the skin and program it to look and act healthier – your skin is your second detox organ so it is just as important to protect and support your skin.

IS ORGANIC THE ONLY OPTION?

organic the only option

as published on Watchfit – Expert Contributor

If you are concerned about your health and toxic exposure then yes organic is the only option, although I would go beyond that and say that we are looking for produce from biodynamic sources.  For me personally organic is the only option,

A new study published in the British Journal of Nutrition shows organic milk and meat contains around 50% more beneficial omega-3 fatty acids than non-organic. The study is the largest systematic review of its kind and led by Newcastle University and an international team of experts (i).

Whilst the study has only looked at organic milk and meat, you can also read about the family who went organic for 21 days.  During the first week the Palmberg family ate a conventional diet and submitted urine samples of analysis.  The analysts found a number of insecticides, fungicides and plant growth regulators.   The family then switched to an organics only diet, including soaps and personal care items, for two weeks and during this phase they once again submitted urine samples.  The results were dramatic: The pesticide loads in the family members’ bodies dropped in ways that were observable after a single day. (ii)

Organic farming differs from conventional farming in the methods used to grow crops.  Conventional farming uses over 500 different types of chemicals where as Organic farming has about 25 approved chemicals that can be used.  Conventional famers apply chemical fertilizers to the soil to grow their crops, these chemical fertilisers destroy the minerals in the soil, which in turn reduces the mineral content of the crops grown, so not only are the contaminated with chemicals they lack nutrients.  They use insecticides to get rid of insects and disease and synthetic herbicides to control weed growth.  Conventionally grown food is often tainted with chemical residues that can be harmful to humans.  The Environmental Protection Agency (EPA) considers 60 percent of herbicides, 90 percent of fungicides and 30 percent of insecticides to be carcinogenic.  There may be some debate about this but my philosophy is “if in doubt, don’t” and when it comes to my health I want to make the best choices I can and reduce my toxic exposure.

Pesticides have many negative influences on our health, including neurotoxicity, disrupting hormones and suppressing our immune system.  It can also affect reproductive function and has been linked to miscarriages in women.

In contrast, organic farmers feed and build the soil with natural fertilizers, they use natural methods such as insect predators, barriers and companion planting to get rid of insects and prevent disease and they use crop rotation, tillage, hand weeding and mulches to control weeds.

Aside from pesticide contamination as mentioned conventional produce tends to have a lower nutritional content then organic produce, hopefully you will see that organic foods are the better option.  However, in some cases organic produce can be hard to obtain and for some people budget becomes an issue and in this case it is better to eat non-organic vegetables than no vegetables at all.  I would just advise scrubbing them and peeling them where possible, or removing the outer layers.  You can make up a simple vegetable wash of water and vinegar on a 1:1 ratio, I like to add Silver Shield to my vegetable wash.

You do also have the option to selectively buy organic produce, certain foods have higher or lower amounts of pesticides due to a number of factors.  The Environmental Working Group (EWG: www,ewg,org) regularly produces a list called the Clean Fifteen and the Dirty Dozen and this enables to identify which food to always buy organic and those that you don’t necessarily need to buy organic.  This is a quick reference to the list

CLEAN FIFTEEN: Lower in pesticide residue

  1. Asparagus
  2. Avocados
  3. Cabbage
  4. Cantaloupe
  5. Cauliflower
  6. Eggplant
  7. Grapefruit
  8. Kiwi
  9. Mangoes
  10. Onions
  11. Papayas
  12. Pineapples
  13. Sweet corn – ensure this is not genetically modified
  14. Sweet peas
  15. Sweet potatoes

DIRTY DOZEN: Always buy organic

  1. Apples
  2. Celery
  3. Cherry tomatoes
  4. Cucumbers
  5. Grapes
  6. Nectarines
  7. Peaches
  8. Potatoes
  9. Snap peas
  10. Spinach
  11. Strawberries
  12. Sweet Bell Peppers

PLUS

  • Hot Peppers
  • Kale/Collard Greens

In the case of milk, it is best to avoid cow’s dairy for a number of reasons but if you do choose to stay with cow’s dairy then always buy the full fat organic version.  It is best to avoid all wheat/gluten grains whether they are organic or not – stick to organic gluten free grains such as rice and quinoa.

When it comes to personal care products, always read the labels, I only use and recommend organic products – 70% of what you put on your skin is absorbed into your blood stream.  One of the main reasons for choosing organic produce is to minimise our exposure to chemicals, pesticides and toxins so if we are removing these from our diet we don’t want to be putting them back into our bodies via our skincare.

If you are ready to take action and want to find out more about choosing and living an organic lifestyle then connect with me by clicking here, and find out how I can help create a bespoke plan for you, and get you started on your wellness journey straightaway.

(i) http://www.soilassociation.org/whatisorganic/organicfood/organicnutrition

(ii) http://www.huffingtonpost.com/2015/05/14/the-organic-effect_n_7244000.html

MAGNESIUM: THE ULTIMATE MINERAL TO AID SLEEP

Magnesium

as published on Watchfit

As March 6 – 13th 2016 is National Sleep Awareness week, it is a great time to talk about sleep and magnesium is my go to “miracle” for this. If you are having difficulty going to sleep, find you wake easily or wake in the early hours then you may be deficient.

It is not always about magnesium but I always refer to it as the miracle mineral as I have great results in my practice when I add a magnesium supplement to my clients programmes. I always prefer to increase magnesium containing foods but in many cases people are so deficient that the only way to “catch up” is to supplement.  Find out more about my go to magnesium supplement here

Magnesium is vital for the function of our GABA receptors, these are found across all areas of the brain and nervous system. GABA is a calming neurotransmitter that the brains needs in order to switch off, you need GABA in order to sleep. Without it we remain tense, our thoughts race and we lie in bed trying to count sheep in order to go to sleep without success. Magnesium is the relaxation mineral and is crucial for sleep, at night we need magnesium to move into our cells for relaxation and great quality sleep

A sign of magnesium deficiency is if you have anything that is tight or stiff, irritable, you can’t relax or if you have cramps anywhere – this can be internally or externally. Most people, in fact it is estimated that 96% of the population is deficient in magnesium, and are more likely to have elevated inflammation markers. Inflammation is linked to all major health conditions such as heart disease, diabetes, certain cancers and low magnesium is a risk for osteoporosis and these can all affect our sleep as well as many other parts of our lives.

Magnesium is crucial to the body’s function and is responsible for over 500 enzyme reactions, it is found in all the tissues in the body. As mentioned, it is essential to help muscles relax, which is why it is a miracle mineral for sleep. Magnesium also helps to keep blood pressure normal, bones strong and the heart rhythm steady. The list of conditions related to magnesium deficiency is staggering; there are over 3,500 medical references on magnesium deficiency. Anything from headaches and migraines to chronic fatigue, diabetes and IBS can be linked to magnesium deficiency, and these illnesses will also in turn impact our quality of sleep

You might be magnesium deficient if you have any of the following symptoms:

  • Insomnia
  • Anxiety
  • Muscle cramps or twitches
  • Irritability
  • Sensitivity to loud noises
  • ADD
  • Palpitations
  • Constipation
  • Headaches
  • Fibromyalgia
  • Chronic fatigue
  • Asthma
  • Diabetes
  • Obesity
  • Osteoporosis
  • High blood pressure
  • PMS
  • Menstrual cramps
  • Irritable bowel syndrome
  • Reflux
  • Trouble swallowing
  • Trouble sleeping

The reason we are so deficient is that many of us eat a diet that contains practically no magnesium. Processed, refined and packaged foods, white flour, meat, and dairy contain no magnesium and if this is what your diet consist of then you will be deficient in magnesium as none of these foods contain magnesium. Even eating a whole foods diet can leave you magnesium deficient as our soils are now depleted and don’t have the correct levels of minerals such as magnesium in them.

Our magnesium levels are also decreased by:

  • alcohol
  • salt
  • coffee
  • phosphoric acid in fizzy drinks
  • prolonged or intense stress
  • antibiotics and other drugs

On top of that if this is the type of diet and lifestyle you are leading then your gut is probably compromised, reducing your ability to absorb magnesium. To properly absorb magnesium we need a lot of it in our diet and we need enough vitamin B6, vitamin D, and selenium to absorb and utilise the magnesium.

But don’t stress there is an easy fix…….

Stop Magnesium leaving your body by:

Eliminating caffeine, fizzy drinks, salt and sugar, limiting alcohol and making sure you take time out for relaxation. Following these guidelines will also help you sleep better.

Include Foods High in Magnesium in your diet:

  • Leafy Green Vegetables including parsley
  • Seaweed : Kelp and dulse
  • Nuts: almonds, cashews, brazil nuts, pecans and walnuts
  • Brown Rice
  • Figs and Dates
  • Avocado
  • Garlic

According to guidelines the minimum amount needed of magnesium is about 300 mg a day but in reality most of us get far less than 200 mg and we actually benefit from at least 400 and up to 1000mg per day, depending on your circumstances.

Taking a hot bath with Epsom salts is a great way to absorb and get a good amount of this much needed mineral, add in a few drops of lavender oil and you have the perfect way to relax and prepare for a good night’s sleep.

Do you struggle with your sleep?

Do you suffer from any of the symptoms I’ve mentioned?

Do you think you may benefit from a magnesium supplement?

As with all things the type of supplements you take can make a huge difference and we need to ensure that if we are supplementing we are getting magnesium in a bio-available form.

If you feel that you need to be supplementing with magnesium and need further help then please connect with me by clicking here, and find out how I can help create a bespoke plan for you, and get you started on your wellness journey straightaway.  Or order your magneiusm supplement by clicking here (these are the only supplements I use and recommend)

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