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ANTI-AGING Asparagus has anti-aging properties that can help keep us young. It also helps neurological disorders and symptoms. DETOX + CLEANSE Asparagus contains phytochemical compounds such as chlorophyll and lutein that act as critical organ cleansers. They get deep into organs such as the liver, spleen, pancreas, and kidneys, scrubbing out the toxins they find there. Chlorophyll bonded to amino acids such as glutamine, threonine, and serine provides an avenue for heavy metal detox. Some of the phytochemicals found in asparagus are toxin inhibitors (a fact as yet unknown to science). This means that once toxins such as DDT, other pesticides, and heavy metals have been driven out of the organs, these specialized phytochemicals stay behind and can repel new toxins from taking up residence there. This toxin inhibition makes asparagus a helpful cancer preventative. ADRENAL SUPPORT Asparagus, which is high in very easily absorbable B vitamins, helps us reestablish our proper levels of these key nutrients. Also high in silica and trace minerals such as iron, zinc, molybdenum, chromium, phosphorus, magnesium, and selenium, asparagus is one of the most adrenal-supporting foods in existence and excellent for helping to bring you back to life when your adrenal glands have been pushed to the max. THE ALKALIZER Asparagus alkalizes the body by flushing out unproductive acids. We live in a very acidic environment, and if we want to help ourselves stay or get healthy, we must constantly work to keep ourselves alkaline with help from trusted friends like asparagus. How To Use: Enjoy asparagus in fresh juices, or eat it raw as a snack, as a crudité with a dip like hummus, or chopped into salads. You can also enjoy it steamed, stir-fried, or in soups. WANT MORE INFORMATION LIKE THIS? For more information on the healing properties of asparagus and the symptoms and conditions it can help with, check out the New York Times best-selling book, Medical Medium Life-Changing Foods: Save Yourself and the Ones You Love with the Hidden Healing Powers of Fruits & Vegetables, and the other books in the Medical Medium series. Article originally posted on MedicalMedium.com

Originally posted on mindbodygreen.com It's no secret that fitness is an important factor in sustaining good mental health and overall well-being. But depending on what you're dealing with—whether that be depression, anxiety, or even ADHD—different types of exercise may better suit your needs. "Overall, we like everybody to get sustained aerobic activity," neuroscientist and author of Biohack Your Brain Kristen Willeumier, Ph.D., explained on a recent episode of the mindbodygreen podcast, noting that it's been shown "to grow new neurons in the hippocampus, which is the area of the brain critical for learning and memory." Nevertheless, Dr Willeumier has specific recommendations for fitness, depending on what you're dealing with. For ADHD: If you have ADHD, which can cause all sorts of problems related to focus and sustained attention, Willeumier says the best option for you is likely HIIT Training. "High-intensity interval training helps to boost dopamine in the brain," which gives you that increase of dopamine in the prefrontal cortex. (According to research, people with ADHD may have a higher concentration of dopamine transporters in the brain, which means they can remove dopamine from brain cells rather quickly.) Even boxing can have a similar effect, making those two options a good bet. For depression: When it comes to depression, Willeumier advises people to do more sustained aerobic activity, specifically for 30 to 45 minutes. "That really helps to boost serotonin, which is calming to the brain," she explains. Aerobic exercise means things like running, swimming, biking, the elliptical, or even brisk walking. For anxiety: As far as anxiety goes, you'll want to look for activities that are more calming and contemplative, Willeumier suggests. Yoga can certainly fit the bill—but even walking in nature can help. And while meditation isn't necessarily "exercise," it's certainly a practice that may help. You can even make your walk in nature meditative, to get two birds with one stone. Plus, outside you're also getting the added benefit of more vitamin D, which certainly never hurts. The takeaway. It's important to stay active no matter what, but particularly if you're dealing with a mental health condition. Of course, more research is necessary before we can, say, prescribe these workouts as treatment for certain mental health conditions—but it's interesting to hear the science behind how each practice can affect the brain in different ways. Finding the type of exercise that works best for you and helps you manage any mental health symptoms can go a long way toward increasing your overall mental and physical health.

Originally posted on mindbodygreen.com Bacteria get a bad rap, which should come as no surprise, since bacteria are responsible for many diseases. But bacteria can be good or bad: it just depends on the type. In fact, certain bacteria are so vital to our survival that, through working on the Human Microbiome Project (HMP), scientists are dedicated to exploring the important symbiotic relationship that exists between microbial cells and people. More and more people are beginning to understand the role the gut plays in overall health, and probiotics have become an important tool in the fight against chronic disease. But did you know that prebiotics may be just as essential to maintaining a healthy microbiome? What are prebiotics? Prebiotics shouldn’t be confused with probiotics (good bacteria for your gut). While probiotics help you maintain a healthy digestive tract and prevent gut diseases, prebiotics are nondigestible compounds that help probiotics grow and thrive, so they can continue to keep your gut healthy. In order to promote and maximize a healthy gut, you should eat prebiotic-rich foods. Don’t worry -- you don't have to figure out own your own which foods are rich in prebiotics. Here’s a quick list of prebiotic foods you can begin incorporating them into your diet. We feed our healthy gut bacteria through probiotics—both via eating the right foods and taking probiotic supplements. But each of us has a different microbiome (due to our genes, diet, geographical location and daily exposure) responsive to different probiotic cultures — Acidophilus, Lactobacillus, and the Bifidobacteria, being the most important. But keep in mind that to cultivate a diverse and healthy microbiome, prebiotics are also essential. So don't forget to eat your avocado. Here are 18 Prebiotic-Rich Foods: We feed our healthy gut bacteria through probiotics—both via eating the right foods and taking probiotic supplements. But each of us has a different microbiome (due to our genes, diet, geographical location and daily exposure) responsive to different probiotic cultures — Acidophilus, Lactobacillus, and the Bifidobacteria, being the most important. But keep in mind that to cultivate a diverse and healthy microbiome, prebiotics are also essential. So don't forget to eat your avocado. There you go! Now make a healthy decision for a happier gut by incorporating this foods into your diet.

What is EMSCULPT NEO? EMSCULPT NEO is the first and only non-invasive body shaping procedure that uses radiofrequency heating for fat reduction and high intensity focused electromagnetic energy for muscle strengthening and toning in a 30-minute session. The end result is more fat reduction and muscle growth than any single gold standard product, for less time and less money. Does EMSCULPT NEO really work? Yes! EMSCULPT NEO and the embedded high intensity magnetic field (HIFEM) technology has been clinically tested for safety and efficacy through seven clinical studies. Moreover, 30 scientific publications make HIFEM the most intensively researched body contouring technology since its introduction in 2018. How does EMSCULPT NEO work? EMSCULPT NEO is based on an applicator simultaneously emitting synchronized RF and HIFEM+ energies. Due to the radiofrequency heating, the muscle temperature quickly raises by several degrees. This prepares muscles for exposure to stress, similar to what a warm up activity does before any workout. In less than 4 minutes, the temperature in subcutaneous fat reaches levels that cause apoptosis, i.e. fat cells are permanently damaged and slowly removed from the body. Clinical studies showed on average a 30% reduction in subcutaneous fat. Bypassing the brain limitations, HIFEM+ energy contracts 100% of the muscle fibers in the area at intensities that are not achievable during voluntary workout. Extreme stress forces the muscle to adapt, resulting in an increase in the number and growth of muscle fibers and cells. On average the muscle volume increases by 25%. Who is the right candidate for EMSCULPT NEO? If you can benefit from less fat and more muscle, EMSCULPT NEO procedure may be a great fit. Ask any EMSCULPT NEO provider for more details. What areas can be treated with EMSCULPT NEO? EMSCULPT NEO can be applied over the abdomen, buttocks, thighs, arms & calves. How is EMSCULPT NEO procedure performed? EMSCULPT NEO procedure is simple and easy. There is no pre-preparation required for this procedure. You will lay down while the applicators are applied over the treatment area for 30 minutes. During the treatment you may feel intense yet tolerable muscle contractions along with heating sensation which is comparable to hot stone massage. Once the procedure is completed, you can immediately get back to your daily routine. What is the protocol for EMSCULPT NEO? Protocol for EMSCULPT NEO is usually four 30-minute treatments, scheduled 5-10 days apart. Consult your provider for details. FEATURED EMSCULPT NEO PROVIDER: DR. IMAN BAR Vitality + Rejuvenation Concierge Center 1303 Avocado Ave. Newport Beach, CA 92660 Call: 949-706-1212 website: https://www.drbarx.com

Improving your wellness doesn't have to be complicated, boring or difficult. It's all about the small things you can do on a daily basis that can have a BIG impact on your life! Here are 8 things you can do TODAY to give your wellness a BOOST! (Don't worry...we even saved some time for FUN!) SLEEP 8 HOURS See? We started with something as easy as getting a good night's rest so you can wake up refreshed and ready to take on the world! We all know how important sleep is for our bodies, but also for our minds! Waking up groggy and tackling the morning can really impact how your entire day goes from there....so get some rest! GET IN AT LEAST 30 MINUTES OF EXERCISE You've woken up refreshed, recharged and ready to move, so why not enjoy 30 minutes of exercise to jumpstart your body, mind and spirit! It doesn't have to be challenging, pick your favorite way to get moving....and get MOVING! GO OUTSIDE AND SOAK UP THAT VITAMIN D Do you know that just 15-30 minutes of sunshine a day greatly increases your vitamin D levels? It's like a free vitamin that is top quality and enjoyable. TAKE 10 MINUTES TO MEDITATE OR BE STILL WITH YOUR BREATH Meditation is proven to relieve anxiety, improve mental clarity and destress. You don't have to make it complicated- you can meditate by finding a quiet space where you can sit with your eyes closed and your heart open. DRINK FILTERED WATER (8-10 Cups!) Now, we don't want to sound like your Mama- but DRINK YOUR WATER EVERYDAY. It's REALLY important! You know you're supposed to do it, stop making excuses and start drinking it. GO TECH-FREE FOR AN HOUR Break free of the digital world for an hour - no, you really REALLY CAN do it! This is especially effective right before bedtime because it gives your body a chance to produce melatonin naturally without all that bluelight. DO SOMETHING THAT BRINGS YOU JOY Who knew that doing things you like to do actually improves your wellness?! This tip has got to be the most enjoyable one, yet it's the one most people don't take the time to do! Take care of yourself so you can be a better person, inside and out.

“Hormone imbalance.” It’s a problem you probably associate with menopause. Something you don’t need to worry about until mid-life, right? “Then how come,” you ask yourself, “I’m feeling just a bit off lately?” Article originally posted on DailyWellness.com The truth is, hormone decline starts to happen around your mid 30s. This is a normal process, but still a startling one for most women. Once you hit 35, hormonal decline begins to take place, making early intervention critical for those who want to maintain the same feelings of vibrancy they enjoyed previously. “But wait,” you may be saying. “How can I know for sure if it’s hormonal imbalance that I’m experiencing, and not some other health issue?” Good question. Here are the typical symptoms associated with hormonal decline, and the specific factors causing them: Weight gain (the kind that’s stubborn to lose): As we get older – i.e., beyond the 35 year-old mark – our progesterone production usually begins to slow down, and this process can be sped up by stress. When progesterone goes down, estrogen tends to go up, resulting in a state called “estrogen dominance.” Having too much estrogen in your system affects all kinds of body functions, but as it relates to weight gain, let’s turn now to your thyroid. Your thyroid health is critical to a healthy metabolism, which of course informs your weight, and how easy it is to manage. But overproduction of estrogen actually prompts your liver to produce high levels of TBG, or “thyroid binding globulin.” As the name suggests, this binds protein binds thyroid hormone upon its release, making it harder for your cells to intake and use thyroid hormone correctly. This results in a body state called hypothyroidism, which shuts down more than just your metabolism. It also can lead to… WORSE SLEEP Have you suddenly turned into an insomniac? Here again, hypothyroidism – prompted by estrogen dominance, prompted by low progesterone production – could be one of the culprits. But the key phrase here is “one of.” Whereas progesterone is your calming, restful hormone, estrogen is a stimulant. When in balance, estrogen (in concert with testosterone) supplies your pep and verve, but when it’s out of balance, estrogen can keep you up at night, sapping your energy for the next day. Too much estrogen can also interfere with melatonin production, the brain hormone that makes you sleepy at night. MOODINESS Progesterone production can be adversely affected by stress, and if you experience chronic stress levels, then that obviously will be reflected in your mood. But mood swings aren’t just caused by external factors (demanding boss, road rage, etc.). They arise from internal factors, too. Besides working in concert with each other, estrogen and progesterone also affect the production of serotonin: your brain’s soothing hormone. When estrogen and progesterone are working properly, being produced at appropriate levels, they help facilitate the firing of several neurotransmitters, serotonin chief among them, as well as dopamine – the hormone most intimately connected to pleasure. But when the delicate dance of estrogen and progesterone is interrupted, so too are several of your other hormones responsible for regulating happiness and mental stability. This can of course prompt… WORSENING PMS Oh PMS, our old frenemy. Would it shock you to know, though, that some women aren’t doubled over with cramps, tears, and general everyone-get-away-from-me! vibes right before their period? In the run up to menstruation, your hormone levels do fluctuate – naturally. But here again, when progesterone is too low, and estrogen is too high, unpleasant things happen. In addition to the symptoms listed above, overproduction of estrogen can also trigger increased levels of cortisol: the stress hormone. This is why tiny things that you’d normally brush off (say, in the first couple of weeks after menstruation) can prompt a sudden crying spell, or the sudden urge to scream. Sound familiar? Mental fogginess By now you’re probably seeing how crucial the interplay between estrogen and progesterone is, but let’s say you don’t experience the above symptoms so much. Weight is OK, sleep is alright, moods and PMS are average…but for the life of you, you just can’t find your keys. (Or cell phone, wallet, debit card, etc.) If you feel like you’re having trouble focusing or remembering, then here too, we can call on hormone levels for a boost. Estrogen helps connects our brain circuitry, and in proper levels, facilitates processes like memory and reasoning. When estrogen production is in a healthy state, it can strengthen the dendrites (nerve endings in your brain) that wrap up cognitive functions (“my keys are on….MY DESK!”). But when hormone levels are out of balance, they aren’t getting the crucial alley-oop they need from your estrogen. POOR SKIN, HAIR AND NAILS That brings us lastly to skin, hair, and nails. Many of us assume that brittle nails, a sallow complexion, and thinning hair are just part of getting older – but that’s not the case. There can be several ways hormone imbalances can manifest in your looks. When estrogen is too low, for example, collagen production is decreased, resulting in skin that isn’t as plump or “springy” as it used to be. But when estrogen is too high, testosterone can raise too, causing thinning (or even shedding) hair. Low progesterone, which, as we all know, tips the see-saw up for estrogen, very often results in cracking, splitting nails, and patches of dry, peeling skin. So you can see that there are a variety of ways out-of-whack hormones find their way to your looks. But you don’t have to accept lackluster skin, hair, and nails as fate. While all these problems get worse with age, they’re accelerated by endocrine disruptors most of us are exposed to on a daily basis. Parabens in cosmetics and shampoos, plastic bottles, non-stick pans, and hormone-treated meat are just some of the everyday items that can invisibly mess with your delicate hormone balance, bringing on the aging process faster than you’d like. “But which of my hormones are being affected by all this?” you might be wondering. A-ha! For women, that knowledge is the key to treatment. For overall wellness, the main hormones that must be in balance are progesterone, estrogen, and testosterone. Progesterone and estrogen in particular work in concert with one another, and progesterone is the key youth hormone for women. Similar to the youthful effect testosterone has in men, progesterone in women is responsible for nearly all the mental and physical traits associated with youth and vitality in a younger woman. Let’s take weight, for example. How does low progesterone affect it? When your body doesn’t produce enough of it, the conditions are created for estrogen dominance. When estrogen levels are normal, they work in conjunction with insulin to keep your blood sugar levels stable. But when estrogen levels aren’t kept in check (by, say, progesterone), you can become insulin resistant, meaning insulin doesn’t do its job regulating glucose properly. As a result, your body stores the glucose as fat. What’s more? Healthy progesterone levels help you sleep better. When you toss and turn, your levels of leptin – the hormone associated with your appetite – gets disrupted. So balancing progesterone has a dual benefit in this scenario, by helping you feel more rested (ahh), and less apt to wake up with the munchies after a fitful night’s sleep. Find Out if You're A Candidate for Hormone Replacement Therapy by Visiting a SottoPelle Provider near you. ADDITIONAL LINKS + RESOURCES: https://en.wikipedia.org/wiki/Thyroxine-binding_globulin http://info.nihadc.com/integrative-health-blog/bid/53256/estrogen-dominance-doesn-t-mean-what-you-think http://www.womensinternational.com/connections/moods-hormones/ http://www.drnorthrup.com/estrogen-dominance/ http://www.cumc.columbia.edu/publications/in-vivo/Vol1_Iss17_oct23_02/ http://www.youbeauty.com/beauty/hormones-and-your-skin/

Can balanced hormones in men and women help reduce anxiety during these stressful times? Watch this video to see what Dr. Vanessa Dean has to say about this very popular topic. DID YOU KNOW... Hormones tie into so many other facets of your health, including your response to stress? WHY IS STRESS BAD FOR YOUR HEALTH? Stress creates an inflammatory response to the whole body and inflammation is the foundation of disease development. THAT'S RIGHT. Inflammation leads to disease if it is not properly corrected. Stress that's left unchecked can contribute to many other health problems, such as high blood pressure, heart disease, obesity and diabetes. HOW CAN HORMONE THERAPY HELP WITH STRESS? Testosterone therapy - for men and women - has anti-inflammatory effects on the body? So, if you haven't done so already, you could consider finding out whether hormone optimization is for you. Taking steps to manage stress can have many health benefits. In addition to keeping your hormones balanced, here are additional ways to manage stress: MOVE: Exercise regularly. When you think of exercise, it doesn't have to mean going to the gym and weight lifting for hours or over exerting yourself on the treadmill. Simply incorporating physical activity every day can make a difference, even if that means taking a 20 minute walk. New to yoga? Check out this 5-minute beginner's flow! BREATHE: Practicing relaxation techniques, such as deep breathing, meditation, yoga, tai chi or massage. LAUGH: Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.  Laughter triggers the release of endorphins.  These are the body's natural feel-good chemicals, which promote an overall sense of well-being and reduced stress. LOVE: Spend time with family and friends. If you can't physically be with them, video chats can ease your stress also. Be sure to communicate anything that is stressing you to a good friend or loved one. The simple act of talking about what is stressing you out can help. GET SOME "ME TIME" Set aside time for hobbies, such as reading a book or listening to music YOU MIGHT LIKE THESE RELATED VIDEOS: RELATED TOPICS What is Hormone Optimization Tutera Medical Provider Topics More from Dr. Vanessa Dean Why Women NEED Vitamins A, D & K: What You Need to Know As You Age Trending Technology to Help Your Relationship with Age ABOUT DR. VANESSA DEAN Dr. Vanessa Dean is a Licensed Naturopathic Physician in the State of Arizona.  She completed her medical training at Southwest College of Naturopathic Medicine in Tempe, Arizona.  Dr. Dean’s professional endeavors as a Naturopathic Doctor lie closely with her personal passions for lifelong health and vitality. Her passion for bioidentical hormone replacement therapy led her to SottoPelle, where she will continue to help patients reach optimum health and prevent disease.  Prior to working with SottoPelle, Dr. Dean spent the majority of her medical career focused on General Family Medicine, Minor Surgery and Endocrinology.  She has helped countless patients regain their health through an integrative approach, aiming to build strategies for lifelong health.

Time: 12 minutes Equipment: Yoga mat Originally posted on mindbodygreen.com Instructions: Move from one pose to the next, following the flow cues as noted. To start: Begin in a standing position. Take a deep breath in, roll your shoulders up to your ears, and allow them to roll back down. Repeat one more time. Then reverse the motion, rolling your shoulders back, then up. Repeat. Continue to Malasana squat. Malasana Squat From a standing position, bring your hands to heart center. Bend your knees, pivot your toes out, and slowly lower into a squat. You have to option to stay here for a few breaths. Or press one hand into the ground, lift the other to the sky, and twist. Repeat on the opposite side. Move through this motion once more on each side. Continue to Bhaddha Konasana forward bend. Bhaddha Konasana Lower your seat down onto the mat. Bring the soles of your feet together. Sit up nice and tall. Peel your feet open like a book, then slowly fold your torso over your legs. Hold for a couple of breaths, then come back up to start. Repeat once more, then continue to downward dog. Downward Dog Come into a tabletop position on your mat. Inhale as you lift your hips up high, coming into a downward-dog position. Ground down through the soles of your feet and your hands, allowing your hips to be the highest point. You can also pedal out your dog here, lifting one heel, then the other. Hold for a couple of breaths, then continue to three-legged dog. Three Legged Dog with Hip Stretch From a downward dog position, inhale as you lift your right leg up to the sky. Bend your knee, and roll your knee in circles in one direction for a couple of breaths. Then roll in the opposite direction. From here, continue to lizard pose. Lizard Pose From three-legged dog, bring your right knee to your nose. Plant your right foot on the mat, in between your hands. Bring the back knee down, and place both hands on the inside of your right foot. You have the option to stay here or bring your forearms down onto the mat. Hold for a few breaths, breathing into the pose. Then rise back up, bend your back knee, and with your right hand, grab that back foot, and gaze over your shoulder. Release the foot, then continue to half split. Half Split Keeping your left shin on the ground, and right knee bent in front, plant both hands on either side of your right foot. Slowly sit your hips backwards and extend your front leg. Hold for a breath, then rise back up to center. Come into a plank, then move through downward dog, three-legged dog, lizard pose, and half split on the opposite side. From here, continue to figure 4 chair pose. Figure 4 Chair Pose Come into a standing position on your mat. Ground down through your left leg. Lift your right knee, and plant your foot onto the thigh. Flex your foot, hinge at your hips, and lower into a chair pose. Repeat on the opposite side, then move to chaturanga. Chaturanga From a standing position, fold forward, then hop your feet to the back of your mat. Come into your plank pose, then slowly lower your body all the way down to your mat. Inhale, press your hands into the ground, and your push chest forward for upward-facing dog. Exhale as you slowly release back down to the mat. Press through your palms, flip your feet so the soles touch the mat, and lift your hips up to the sky for downward dog. Hold for a breath, then move into pigeon pose. Pigeon Pose From downward dog, reach your right foot up to the sky. Bend your knee and bring it in line with your right arm. Bring your right foot to the left side, and allow your shin to rest on the ground. Bring your back leg down to the mat, and lift your chest. Hold for a breath, then slowly lower your torso to the ground, so it folds over your right leg. You have the option to bring your forehead to the mat. Hold for as many breaths as you'd like, then peel your body back up. Come back into a downward dog, then repeat on the opposite side. Hold for as many breaths as you'd like, then continue to hero pose. Hero Pose Walk your knees toward the front of your mat. Keep your knees pressed together, and allow your feet to spread out wider. Slowly lower your seat down, so it fits in between your feet. Stay here, or bring your forearms to the mat behind you. You can also bring your back all the way down to the mat. Do whatever feels good to you. Release from this pose. Close the practice by bringing the soles of your feet together, then allowing your body to rest on the mat. Hold here for as many breaths as you'd like. Want to dive deeper into yoga? Grow your practice with online courses: CLICK HERE

Whether you're looking to reduce your carb intake, incorporate extra protein into your snacks or you're following the Keto diet, this easy recipe is a delicious alternative to standard flour-based crackers and make an amazing addition to your favorite cheeseboard! Oh, and flavor? THEY'RE PACKED FULL OF BOLD FLAVOR. Instead of using simple grain flower, we're swapping it with almond flour and whey protein powder, so each bite is filled with clean protein! Enjoy these delicious treats on their own, or pair with fruits and cheeses for a satisfying snack. Here's the recipe: Ingredients 1 cup finely ground blanched almond flour ¼ cup whey protein powder (unflavored and unsweetened) ¼ teaspoon baking powder 1 large cage-free egg white 1 tablespoon salted, organic grass-fed butter, melted 1 teaspoon everything bagel seasoning Directions Preheat the oven to 350°F. In a medium-size bowl, mix together the almond flour, protein powder, and baking powder. In a small bowl, whisk together the egg white, melted butter, and everything bagel seasoning. Add the egg white mixture to the almond flour mixture, stirring until a cohesive dough forms. Place the dough on a piece of parchment paper. Top it with another piece of parchment and use a rolling pin to roll out the dough to about a ⅛-inch thickness. Remove the top piece of parchment paper and use a pizza cutter to cut the dough into 2-inch crackers. Spread them about 1 inch apart, then carefully slide the parchment paper with the crackers onto a baking sheet. Bake for 15 minutes, or until the crackers start to brown around the edges. Let the crackers cool completely on the pan before serving. They will crisp more as they cool. Store in an airtight container for up to a week. Recipe from Natasha Newton author of Southern Keto (2018) and Southern Keto Beyond the Basics (2021). Click Here for Purchasing Information

Do you feel stuck? Let's take some steps together. Based on concepts from my book, High Performance Detox, here's a great step-by-step resource to take you from paralyzed in fear into action. I recently shared this at a workshop regarding overcoming fear. Enjoy! WHAT IS FEAR? An anxious feeling caused by our anticipation of some imagined event or experience. THE FIVE TYPES OF FEAR There are only FIVE basic fears humans experience. All other fears are manufactured from these five types of fear: Extinction Fear of annihilation, of ceasing to exist. More than just a "fear of death" and more the fear of no longer existing. Mutilation Fear of losing any part of our precious body structure; thought of having our bodies' boundaries invaded, or losing the integrity of any organ, body part, or natural function. Loss of Autonomy Fear of being immobilized, paralyzed, restricted, overwhelmed, entrapped, imprisoned, smothered, or otherwise controlled by circumstances beyond our control. (e.g. Claustrophobia) Separation fear of abandonment, rejection, and loss of connection. Becoming a nonperson, unwanted, not respected, or not valued by another person. Ego-Death fear of humiliation, shame, or loss of integrity of self; unworthiness WHEN FEAR STRIKES When you encounter something that makes you fearful, interview yourself quietly and ask these questions: 1. What vulnerability is being exposed right now? Be honest with yourself about what you're feeling and why. It helps to be real with yourself, so you can overcome the fearful moment. Start using I AM statements to reveal who you really are, and understand you are not your vulnerability. 2. What limiting belief is encouraging this vulnerability? A limiting belief is something you carry around, usually stemmed in another's belief or influence, that doesn't serve you or your authenticity well. What belief do you keep believing, that came from someone or somewhere else? This belief is fuel for vulnerability. 3. How can I offer myself love in this moment? Remind yourself of your highlight reel. When did you achieve something, accomplish a task, do something you were afraid to do. This will remind yourself of your potential and strength to overcome. Sip some water or tea to refresh yourself. 4. What small step can I take? Sometimes thinking about climbing the entire mountain is so overwhelming that we don't even bother with the first step. Stop thinking and take some small action. Then take another. 5. How can I grow from this? Our fears teach us a lot about ourselves, and it's from fear that some of the greatest steps are taken. From there, some of the best ideas, creations, and accomplishments are made. What's your opportunity? Close your eyes and imagine it. Mindfulness & Meditation: Step into Action Focus Method Pivot your focus from fear to freedom. Take a situation, write down your fears. List them-- pen to paper, and be detailed. Next to these, what would freedom look like? Stay specific to the situation and to you. Review your notes. This helps separate the fear from other possibilities that co-exist with the fear. This also pivots your mindset, during the focus, thus giving your brain a break from fear momentum. Yoga Method Find a quiet space, void of distraction. Make this time an appointment, if needed, to set expectations with work or household. Find five favorite yoga postures (use my YouTube channel for ideas) and write them down. Now write down five mantra words: Strength, Love, Power, Confidence... anything you want to attract to you. As you move through the five postures, take four deep breaths--inhale 6-7 seconds, exhale 8-9 seconds while in each posture. As you exhale say or think a mantra word. This entire exercise should take 30 minutes. F.E.A.R. False Evidence Appearing Real Remember: the fears we don't face, become our limits. This information is an excerpt from my book, High Performance Detox: Taking You Offstage for Steps Toward Wholeness Lacey Pruett (Author) Click here for purchasing information. Find more about me, my books, my journal, and other free resources at: www.laceypruett.com

One of the most exciting developments over the last year of change is the ease of patients to connect and exercise self-care regarding their health. There are new common introductions to the doctor - patient relationship such as Telemedicine for guiding wellness rather than waiting to treat illness, which is a welcomed change to our traditional healthcare model. Other developments include simply "focusing" attention on supporting one's own wellness through basic principles such as nourishment, movement, mental balance and sleep restoration. START WITH BALANCED HORMONES Hormones in general are often simply associated with mood swings, hot flashes or night sweats. But they're actually part of an extensive and important system that's in both women and men responsible for a wide range of bodily functions including metabolism, sleep cycles, skin health and beyond. Called the endocrine system, this series of glands creates and distributes hormones, which serve as chemical messengers throughout the body. There are several key hormones that, if unbalanced, can cause the whole hormonal system to falter, zapping your energy and making you feel wiped out. The problem is that hormones are always fluctuating, and their functions are so intertwined that it's hard to capture the big picture. It's important to listen to your body, and if something feels wrong, consult your doctor. COMMON QUESTIONS FOR MEN AND WOMEN associated with hormone deficiency: Do you feel tired all the time? Do you have trouble sleeping? Do you have frequent mood swings? Do you suffer from increased fat storage, especially around the stomach area or the upper thigh area? Do you experience frequent headaches, especially new or worsened migraines? Do you have increased cravings, either for salty foods, fatty foods, or sugary foods? For women: Do you have heightened PMS symptoms? For men: Do you have lower libido or increased fat storage? If associate with one or more of these questions, you may have a hormonal imbalance. The GOOD NEWS is, many men and women are taking steps to help with the annoying symptoms of hormone imbalance. No matter what you may have heard about some new test or magical theory, there is no reliable and accurate testing for hormone levels other than blood tests. However, this quiz covers some of the most common symptoms of hormonal imbalance. You should always check with your doctor before you begin any lifestyle modifications. QUICK FACTS ABOUT HORMONES: Hormones decrease with age in men and women, particularly after the age of 30. Hormones affect many important systems in the body and is considered by many medical professionals as "building blocks" for the body. While there are many different types of hormones, there are also different types of glands that secrete them. Endocrine glands include: Thyroid: The hormones produced by the thyroid gland are connected with calorie burning, heart rate, digestion, and beyond. Adrenal: The adrenal gland produces the hormones that affect libido—aka sex drive—and the stress hormone cortisol. Ovaries: The ovaries produce estrogen, progesterone, and testosterone, the female sex hormones. Testes: The testes produce sperm and the male sex hormone testosterone. Pancreas: The pancreas produces insulin, which controls blood sugar and is key in conditions like diabetes. Hypothalamus: This gland affects the release of hormones from other glands in the body, in addition to being connected to body temperature, hunger, thirst, and sleep. Thalamus: The thalamus produces the hormone melatonin, which is connected to sleep. Parathyroid: Calcium levels in the body are connected to this gland. Thymus: The hormones that the thymus produces are directly connected to the immune system Pituitary: The pituitary gland can be thought of as the "master gland" as it actually controls all other glands and produces the hormones that trigger growth. As you can see, hormones affect MUCH more than your mood and sleeping. If this quiz revealed that you have many symptoms of hormonal imbalance, you should reach out to a hormone specialist and see if you are a candidate for Bio-identical Hormone Optimization. OTHER SELF-HEALTH CARE OPTIONS Other ways that men and women are taking control of their own health is by diet, movement and restoration modifications. It has been proven that making small attainable adjustments to one's lifestyle can bring big results. There is a wealth of knowledge and resources available to assist guiding wellness using more natural solutions such as www.MyWellnessbyNature.com. Personally, I am a bioidentical hormone therapy specialist at Tutera Medical in Arizona - focusing on overall wellness solutions. As a SottoPelle® Provider, many locations across the country are available to help. Check out Sottopelletherapy.com for provider locations near you. Contact One of My Practice Locations: 215 S Dobson Rd, Building J, Unit 3 Chandler, AZ 85224 8412 E. Shea Blvd, Suite 101 Scottsdale, AZ 85260 20325 N 51st Ave ste 106 building 1 Glendale, AZ 85308 https://www.tuteramedical.com

Your body’s hormones control most of your basic bodily functions. They serve as an internal communication system between cells throughout the body. They coordinate everything from digestion and growth to your appetite, immune function, mood, and libido. So, when your hormones are out of balance, even slightly, it can have a big impact on your health and well-being. ​ Many women experience hormonal imbalances and never realize it. Male hormones regulate bodily functions and processes in men, so when they’re imbalanced, it can have serious effects on your body. Balanced hormones are necessary for good health and disease prevention for women and men as we age. Common symptoms of hormone deficiency often include the following: difficulty sleeping at night lack of energy and fatigue during the day reduced mental focus and memory feeling moody, anxious or depressed weight gain including increased fat around mid-section inability to lose weight regardless of healthy diet and exercise decreased muscle strength muscle and/or joint pain reduced sexual desire and performance regain energy, muscle strength and a greater ability to lose weight increase mental clarity and feel younger and happier again experience an increased quality of life while preventing age-related illness What Can You Do? If you suffer from any of these symptoms, bio-identical hormone therapy may be right for you. Bio-identical pellets contain natural, plant-sourced estrogen or testosterone. They are smaller than a grain of rice and are implanted under the skin through an in-office procedure. They provide sustained hormone levels for three to five months, keeping your body in balance without the “roller-coaster effect” of other hormone therapies. Bio-identical hormone therapy can help you: BHRT for women may help improve: Energy Sex drive Menopausal symptoms Focus/memory Mood Sleep BHRT for men may help improve: Erectile dysfunction (ED) Low T (testosterone) Low libido Weight gain Muscle tone Sleep Mood Focus/memory If you're experiencing these symptoms, Bioidentical hormone therapy may be the answer to a better quality of life. If you're located in the Dallas-Fort Worth area, visit my practice: https://www.familyfocusedcare.com/

Original post from mindbodygreen.com by Ximena Araya-Fischel, M.A Knowing how to build resilience and care for my immune system is more imperative and empowering than ever these days. In my experience as a health coach, I've learned that what we eat and drink can help rev up our bodies' defenses, support our microbiome, and promote overall well-being. In case you hadn't thought about this marvelous synergy before, our immune system is precisely that, a system—a dynamic foundational network of organs, proteins, cells, and tissues that requires continuous nourishment and maintenance to perform well. Sipping a healthy beverage is an incredibly convenient way to incorporate extra immunity-enhancing nutrients into my daily life while punching up my body's natural defenses. Staying hydrated plays a pivotal role in sustaining a healthy immune system—and it's one essential practice I personally strive to fulfill every day. While water is, of course, a gold standard, it's not the only option for staying healthy and hydrated. Below, I've rounded up the top four health-invigorating drinks I sip on daily to help promote optimal immune function: 1. Citrus-infused water Adding a few splashes of citrus (my favorites are orange and lemon) to water is a deliciously simple way to work more vitamin C, antioxidants, potassium, and zinc into my daily water quota. To maximize water's healing properties and improve digestive fire (according to Ayurvedic teachings), I recommend avoiding cold water and opting for room-temperature agua instead. 2. Herbal Teas & Tonics Health-nourishing teas and tonics are excellent immune allies. Depending on the season, location, and availability, these are some of the must-have herbs and spices I like to add to my warm brews: echinacea, ginger, thyme, fire cider, astragalus, olive leaf, peppermint, cedron, pine needle, and turmeric. 3. Green juice Veggie-based green drinks are an easy, tasty way to give your body a nutrient boost. With all the goodness of leafy greens and microgreens combined with water, citrus, and spices—sipping on a chlorophyll-packed juice is one of my favorite approaches to staying healthy, hydrated, and energized. Wondering how to make your favorite green juice at home without a juicer? You should try this ASAP. 4. Coconut water The ubiquitous coconut water (or pipa) is a tropical staple I grew up drinking in Costa Rica—and for a good (nutty) reason. Besides its hydrating quality, fresh coconut water (particularly after a workout) is a flavorful way to boost my potassium intake and replenish electrolytes. Originally posted on mindbodygreen.com

You've heard all about "the gut" or the human microbiome, and certainly you've heard of probiotics. Why all the FUSS about the GUT? It's more important than you may realize...and an unhealthy gut may lead to serious conditions like Parkinson's, Alzheimer's and MORE. The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community. Numerous studies in the past two decades have demonstrated links between gut health and the immune system, mood, mental health, autoimmune disorders, endocrine disorders, skin conditions, and cancer. At one time, our digestive system was considered a relatively “simple” body system, comprised essentially of one long tube for our food to pass through, be absorbed, and then excreted. The term “gut microbiome” refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body. Having a wide variety of these good bacteria in your gut can enhance your immune system function, improve symptoms of depression, help combat obesity, and provide numerous other benefits. One of the best things you can do to maintain and/or improve your gut health is to take a high-quality probiotic DAILY. We recommend Dr. DeSilva's own line of supplements, which includes his favorite probiotic, BELLY BUDDIES! Get 10% off all Common Sense Supplements with promocode "mypath" SHOP NOW Article originally published on healthline.com

I have always loved creating things. My father was a well known commercial illustrator and I spent my childhood playing in his art studio. My mother was also “the creative type,” but her talent resided in writing, singing, and dancing. So you could say that I have creativity in my DNA. But the truth is, WE ALL ARE CREATIVE. We all have been designed with a creative core. It is the essence of our being! But many have forgotten this. Have you? Tapping in to our creativity is an important part of becoming all we are meant to be. It is a way to grow, explore and expand ourselves. It is a language that taps into the SOUL. At at a soul level, we each desire to express the fullness of who we are. So how do we find our way back to our creativity? Here are a few ways: MEDITATION: Stilling the mind. Letting go of fear. Opening up to receive inspiration. EXPLORE: different artistic mediums: Visual Art, Writing, Dancing, Photography, Music. PLAY: Start the process and have fun! Stay tuned for more articles and video’s on How To Tap Into Your Creativity.