4 Ways a Woman Can Be Healthier in 2016:

1. Stop what you're doing and just breathe. Breathing exercises can help us manage cortisol production. Cortisol is the hormone that is released during the “flight or fight” reaction that the body has to stress. It helps our bodies to physically get ready for stress in short bursts but can deplete our body of energy if we don’t regulate it through the day. Try the following breathing exercise: Inhale for four counts, retain the breath for four counts, exhale for four counts. Complete four cycles, four times a day to lower your stress and calm your mind.

2. To exercise or not to exercise? One of the best things we can do for our health is to exercise - when it's appropriate. Mild to moderate exercise for 30 minutes, at least five days per week is recommended. When we're feeling sluggish and tired, we often decide to skip a workout contrary to the fact that the workout would be stimulating and give us the energy we seek. Yoga, Pilates, stretching and walking are great low-impact ways to strengthen the body without overexerting the nervous system. When to avoid exercise? If you're feeling really stressed, intense exercise is not recommended. 

3. Create a sleep ritual. Turn a good night's sleep into a habit by creating a ritual you look forward to each evening. It could include a warm beverage, 10 minutes of reading, 8 minutes of stretches, a relaxing scent like lavender, or 5 minutes to jot down your most important to-dos for the day ahead. Create "if this, then that" scenarios to make sure you stick to your ritual. In other words, "if I don't stick to my ritual, I will begin my ritual 30 minutes early the following night." A few things to avoid: consuming alcohol and viewing electronic devices an hour before bed.

4. Think about how you want to feel and make a small diet shift. Easy does it! You don't have to completely overhaul your diet to make healthy eating progress in 2016. We all have our culinary vices. Maybe you adore chocolate. Is it possible to trade in your chocolate for another sweet treat like baked fruit with a drizzle of honey? Could you stand to swap a sandwich for a salad every once in awhile? Think about how you want to feel in this new year and set a goal. If you want more energy, smoother skin, and an efficient digestive system, a healthy diet will support you.

Looking for more healthy recommendations? Set up an appointment at the Nest! 

12 Habits That Are Making You Sleepy!

Whether you have an epic to-do list, a slew of important meetings, or an infant to care for, you need energy to accomplish the goals that are important throughout the day. Below are 12 habits contributing to your feelings of sloth and sluggishness:

1.     Forgetting breakfast. Starting with the obvious. A healthy breakfast gets your metabolism going. Whether it’s oatmeal, an omelet or a smoothie, start the day off with fuel!

2.     Skipping your daily workout when you’re tired. At least go for a walk when you’re feeling sluggish. Working out will reward you with energy! Of course, over-exercising can deplete your energy too, so balance is key.

3.     Overdoing it on coffee and booze and shirking your duty to drink enough water. Dehydration thickens your blood and makes it less efficient in transporting oxygen and nutrients which makes you more tired. Before bed, beware of alcohol as it creates a boost in the adrenaline system when it’s metabolized.

4.     Eating too much before bed. A full belly can cause indigestion, making sleep uncomfortable.

5.     Trying to be like Martha Stewart. It’s OK to make mistakes. If you’re striving for perfection in all that you do, it’s bound to wear you out – and you may start making things worse instead of better. Set a time limit for your projects and make finishing your goal in under 30 minutes your new form of perfection.

6.     Expecting worst case scenarios. Worrying about situations that probably won’t occur is zapping tons of your energy! Shift your perspective and focus on a more positive (and more likely!) outcome. Diffuse a tense situation with a breathing technique like this one.

7.     Feeding the sugar monster. Extreme spikes and drops in blood sugar wear a person out! Foods loaded with sugar and simple carbohydrates are high on the glycemic index, meaning that they rapidly increase blood sugar. Lean protein and whole grains help to keep things stable.

8.     Saying “yes.” It’s OK to say “no” to events and commitments that won’t enrich your life. Why waste energy on something that isn’t truly important to you or those you care about?

9.     Checking your phone in bed right before you fall asleep. Cut it out! End screen time an hour before going to bed because that warm glow of the tablet, TV or smartphone throws off your sleep regulating hormone, melatonin.

10.  Not managing those medications. While prescription medications can be absolutely necessary and life-saving, some drugs can make you feel sleepy, especially if you’re starting a new course of medication. Talk to your doctor to make sure that your energy isn’t effected by your medication.

11.  Ignoring your body’s need for iron. Symptoms of iron deficiency include sluggishness and irritability. Be sure you get enough iron with foods like spinach, chickpeas, pumpkin seeds, and lentils.

12.  Committing the sin of clutter. Messy room, messy mind! Keeping your desk uncluttered allows you to start your day feeling clearheaded and proactive rather than reactive. This philosophy extends to every area of the house whether it’s the kitchen or your closet.

If you're guilty on all charges and not sure how to start, we're here to help! Make an appointment to talk through your current lifestyle and we can help you restore your vitality through simple lifestyle adjustments! 

Dr. Kristi on Fox News - 6 Tips for Managing Holiday Stress

Dr. Kristi Wrightson who specialized in naturopathic medicine came by to share with us a few technique and remedies for alleviated the stress that sometimes surrounds the holidays. (Original Air Date: 12/16/2015)

While many people look forward to the holiday season and new year, others glare at their jam-packed calendars and overflowing to-do lists with dread. Plus, winter brings with it compromised immune systems and cold and flu season.

That's why Dr. Kristi returned to Fox 11 studios this week to share with viewers her tips for identifying and managing holiday stress.  Included are ways to steal a moment of meditation, how to eat for optimal health and more. 

Exercise

• Exercise can change our output of cortisol

• Mild to moderate exercise for 30 minutes at least 5 days per week

• Yoga, Pilates, stretching and walking strengthen without overexerting the nervous system

• Intense exercise is not recommended during times of stress

Breathe

• Breathing exercises can have a positive effect on lowering cortisol production

  • Cycle of 4 breathing

    • Inhale for 4 counts

    • Hold breath for 4 counts

    • Exhale 4 counts

    • 4 cycles, 4 times per day

Sleep

• Get 8-9 hours of sleep per night (especially during times when we have more demands)

• Schedules with 8 or more hours of sleep are able to regulate cortisol levels

• Create a sleep ritual 30 minutes before bed

Stay consistent!

• Mild-moderate exercise for 30 minutes at least 5 days per week

• Do not abandon healthy eating habits

• Maintain regular meal patterns as well as a whole food-based diet

• Make sure to eat foods high in omega 3 fatty acid

Eat and Drink Your Way to Skin Health

Forget the latest creams, powders and concealer. Smooth, luminous skin is just a meal away! By choosing the right foods you can improve the look and vitality of your skin over time. Here are some food and drink suggestions for healthy skin:

1.     Water - reduces the appearance of fine lines and boosts your skin’s ability to release toxins and absorb nutrients.

2.     Green Tea – reduces inflammation and can ward away sun damage.

3.     Olive oil and other cold-pressed oils – helpful for hydrating the skin and olive oil's antioxidant properties combat free radicals and curb inflammation.

4.     Strawberries – Did you know that strawberries contain more vitamin C than oranges? Research has shown that people who consume foods loaded with vitamin C have fewer incidents of age-related dry skin, and fewer wrinkles.

5.     Chocolate – 70% cacao or higher chocolate is hydrating and loaded with flavonol, a powerful antioxidant that can contribute to luminous skin.

6.     Greek yogurt – Protein-rich Greek yogurt contributes to firm, smooth skin.

What not to eat? White/processed sugar – which can weaken the collagen in your skin and cause sagging.

Eat your way to smooth, strong skin that works efficiently to protect your body! Learn more about anti-aging from Dr. Kristi!

Trust Your Gut with These Gut Health Tips

Give your gut some love this holiday season. 

How do you know if you have an unhealthy gut? Bloating. Feeling full quickly after starting to eat. Changes in bowel movements. Gas. Headaches. Joint pain. A strange taste in your mouth. Even skin rashes and acne can be signs of an unhappy gut. 

By cleaning up your act and clearing issues negatively effecting your gut, you can enjoy the following benefits: fat reduction, inflammation reduction, efficient gastrointestinal function, immune system boosting.

How can you ensure gut health?

1. Listen to your belly. If you have pain, bloat or gas after specific meals you may have food allergies. Try avoiding these foods until symptoms resolve.

2. Eat fermented foods such as kefir, kombucha or sauerkraut to maintain the good bacteria in your colon.

3. Avoid processed foods and concentrate your meals on fresh vegetables, lean proteins and whole grains.

4. Stress less with these stress-reducing techniques: http://bit.ly/1TaCw5w.

Think it’s time to give your gut the love it deserves? Connect with the Nest and set up an appointment with our registered dietitians. http://bit.ly/1FdzNGe

Celebrate The Season With A Pumpkin Pie Smoothie

Here’s a protein-packed smoothie recipe you can swap into the rotation all November long. This smoothie celebrates the best of pumpkin pie so it’s delicious, but it’s nutritious too! Read on for the recipe and to learn more about the health benefits of pumpkin!

Nutrition facts and benefits of pumpkin:

• Packed with fiber --> results in efficient digestion, allowing you to absorb more nutrients

• Source of iron and vitamin A --> gives your immune system a boost

• Rich in vitamin E and antioxidants --> helps skin retain moisture and fight acne

• Contains carotenoids and vitamin C --> reduces inflammation (inflammation can lead to chronic health problems like heart disease)

Dr. Wrightson’s famous Pumpkin Pie Protein Smoothie

This smoothie is so good, you’ll be swapping it for that second helping of pie on Thanksgiving Day. This recipe is part of our 28-day cleanse!
 

1/4 cup canned organic coconut milk
1/2 cup canned organic pumpkin
2 scoops protein powder
1 T honey or agave (optional)
1/2 tsp pumpkin pie spice
6 ice cubs
1/4-1/2 cup water
4 tbsp hemp seed powder

Blend all ingredients and enjoy.

Your Zerona Questions Answered

Did you know that Zerona fat-cell shrinking lasers aren’t just for cosmetic purposes? Today we explore the health benefits of our Zerona treatments and more. You’ve asked and we’ve answered! 

Q: What is Zerona?

A: Zerona is a non-invasive fat removal laser.

Q: How many treatments do I need to get in order for it to be effective?

A: If Zerona is new to you, we recommend starting with a package of 6 treatments every other day. 

Q: What does it feel like?

A: Some patients feel a light tingling sensation. That’s the laser doing its job.

Q: How long does one treatment take?

A: Each treatment takes about 40 minutes, so just sit back and relax! 

Q: What are the benefits?

A: 

• Shrinking fat cells, leaving you slimmer

• Offers benefits of liposuction without an invasive procedure and associated risks

• A decrease in BMI has been associated with lower risk of diabetes and heart disease

• Reduced body fat has been linked to lowered risk of death from cancer and cardiovascular disease

Q: How does it work?

A: The laser emulsifies/liquefies and releases fat from your cells. That fat is metabolized, leaving you slimmer.

Q: In which areas can I get the procedure?

A: The procedure has proven effective for slimming typical problem areas like the waist, hips and thighs.

Q: Anything else I should know?

A: For best results, be sure to stay well-hydrated during the course of your treatment and refrain from alcohol and coffee which can interfere with the lymphatic process that removes and metabolizes fat. Also, you shouldn’t use Zerona if you’re pregnant or if you have diabetes or metabolism-impairing disorders.

If you have any questions about Zerona treatments, we are happy to answer them. Give us a call!  If you're ready to start, you're in luck! We're offering a limited-time Groupon on six or 12 Zerona treatments! 

Fall Special: Pumpkin-Infused Massage

Let the healing properties of pumpkin lull you into relaxation. Pumpkin-infused massages are coming to Nest the week of October 25 for a limited time in celebration of National Massage Therapy Week!

Jenny offers both relaxing and spa massages using pumpkin seed oil which is rich in vitamin E, zinc, omega 3- and 6- fatty acids as well as antioxidants. These properties spell tremendous benefits for the skin, helping skin retain moisture, fight free radicals and maintain a youthful appearance. Also, the high amounts of zinc and vitamin E improve skin tone, fight acne and help with skin renewal.

Pricing:

60 Minutes $100 | 90 Minutes $130

What are you waiting for? Give us a call to set up your pumpkin-infused massage with Jenny, today!

Therapeutic Massage vs. Spa Massage

Massage isn’t just for spa day with the girls. It can be part of your overall health and wellness plan and can help repair muscle damage, reduce pain and muscle tension, relieve stress, and more.

We recently welcomed Jenny Prince as our on-site massage therapist. Jenny offers both therapeutic and relaxing spa massages. You may be wondering what to expect from a therapeutic massage as opposed to a relaxing spa massage, so here’s some insight!

Differences between relaxation massages and therapeutic massages:

1. There will be less discussion of your health and health goals in a relaxing spa massage setting. In a therapeutic setting, your massage therapist will discuss your overall health.

2. Therapeutic massage may be appropriate in response to an injury, pain or after a strenuous workout.

3. A massage therapist might give you “homework” in the form of exercises to perform at home after a therapeutic massage, as part of your overall wellness plan.

4. Spa massages can be great for stress relief. Though you may feel relaxed at the end of a therapeutic massage, you could feel discomfort during the massage, as your therapist releases areas of chronic pain within your body.

5. A relaxing massage is an enjoyable way to occasionally spend an afternoon. Therapeutic massage, on the other hand, is often an ongoing process to treat a specific ailment. You may require a series of appointments to effectively treat symptoms.

6. Therapeutic massage can be part of your treatment/mitigation plan for headaches, back pain, arthritis, respiratory concerns, TMJ, tendonitis and more.

Whether you undergo a therapeutic or relaxation massage, be sure to communicate with your massage professional. Unfortunately, they can’t read minds, so they like it when you speak up and let them know when to apply more pressure and when to back off.

Are there any people who should stay away from therapeutic massage?

While massage is beneficial for most people, if you have a fracture, severe osteoporosis or thrombocytopenia, DVT, burns, bleeding disorders or open wounds, be sure to discuss with your doctor whether massage will help or hinder your healing process. 

Treat yourself to the gift of health. Jenny Prince is here every Thursday, so give us a call if you’re ready to give massage a try. 

Incorporate Wellness Into Your Back-To-School Routine With These 14 Tips

Back-to-school season is an opportunity to wipe the slate clean and start fresh. Remember, your kids model your behavior, so leave your bad habits in the past and incorporate these 14 wellness tips into your new back-to-school routine.

Healthy Morning Routine

1.     Get up 30-45 minutes before the kids.

2.     Drink a glass of water. Add lemon or cayenne for extra health benefits. As shared here, benefits of water with lemon include increasing our digestive juices and resetting our pH balance which cleanses the body and reduces disease risk.

3.     Check in with yourself – whether it’s through meditation, journaling or going through your to do list. Write down the 3 most important things you have to do that day or ask yourself “what would make today great?” and use that vision to actualize that great day.

4.     Go outside. Exposure to light early in the morning can result in a lower BMI. 

5.     Move around. Exercise may sound daunting early in the morning, but taking the dog for a walk or doing a few key stretches will set you up for success throughout the day.

End of Day Routine

1.     Enjoy a cup of chamomile or warm milk. Chamomile contains glycine which can promote muscle relaxation and milk contains tryptophan, the same ingredient that makes us fall asleep after eating our Thanksgiving turkey. If you have small children you may want to give them a small protein snack before bed.

2.     Lower the lights to signal to your body that it’s time for sleep. The light from electronic devices can be particularly counterproductive if you’re trying to wind down, so experts recommend shutting them off one hour before bedtime.

3.     Incorporate a calming scent. Whether you light a candle, some incense, or use a scented lotion, these comforting smells can promote sleep. If you continue to make a particular scent a part of your bedtime routine, you will begin to associate that scent with relaxation.

4.     Just one more! If there is anything your kids typically ask before they go to bed – just one more story, a goodnight kiss, using the bathroom, etc., make these part of the bedtime routine. Do the same for yourself. Read a book, take a hot bath or meditate as part of your normal routine.

Additional Health-Promoting Tips

1.     Schedule your workouts. Actually write them down on your calendar!

2.     Plan a food prep day. Kick soda and processed foods to the curb! Prepare proteins for healthy/hearty weekday lunches and put together healthy snacks for you and the kids. Good food choices can promote your kids’ mood, energy and ability to concentrate!

3.     Designate a half hour of “no screen time” every day – which will give you 3.5 hours of time during the week pursue your favorite hobbies like reading, crafting, or music.

4.     Take time to connect with family, free of distractions. This not only means the cell phones and tablets, but even snacking which can be a distraction.

5.     Talk to your kids, especially teens, about healthy stress reduction tips like journaling, playing music or exercising.

Want to discuss your morning and nighttime routines with your health practitioner? Give us a call!

Additional resources:

http://wellnessmama.com/55187/healthy-morning-routine/

http://naturallysavvy.com/nest/back-to-school-family-health-routine-makeover

http://blog.mass.gov/publichealth/mental-wellness/back-to-school-mental-wellness-tips-for-parentscaregivers-of-teens/ 

http://www.webmd.com/parenting/raising-fit-kids/recharge/bedtime-routine-tips?page=2

Got Lunch?

If you are like most Americans, lunch is the most difficult meal of the day to eat healthfully.  Whether it is speeding to a meeting in ½ an hour, picking the kids up from school or running too many errands, the mid-day meal is often when most people find themselves unable to maintain their healthy habits.

Our breakfasts are usually spent eating foods high in fiber and packed with nutrition to help us sustain our energy throughout the day.  We make our smoothies, boil our eggs and even throw in some spinach to help increase that vegetable intake.  There are those of us who heeded the call of the healthy effects of anti-oxidants and have turned in our coffee mugs in exchange for green tea cups.  Long gone is the eating of simple carbohydrates without consideration to balancing them with good proteins and essential fats.  We move into the day with a healthy start and hope to sustain it throughout the day.

Skip ahead to dinner and most of us are home, able to relax in our own atmosphere.  Although we are often exhausted from work, we have the choice to continue our quest for wellness and make a simple, nutritious meal.  There is the option of cooking from scratch, for a nutritious meal or to make something quick from healthy packaged foods.  We are listening to the USDA’s recommendations of 5 vegetables per day and adding them to our evening’s dishes.  Our fish and lean meat intake has increased to balance the macronutrients in our diet.  We go to bed content with our decisions that will keep our health at its optimal level.

And then there was lunch.  There are so many obstacles to eating a well-balanced nutritious meal during the mid-day that it is a wonder how any one person can preserve the practice.  There are appointments to juggle, corporate ladders to climb and fast food joints to avoid.  Fortunately, we have developed some great ideas to help you maintain your healthy routines, even in your busiest times.

Make it at night

Cooking for one or more?  If you and your family usually have dinner at home, why not make enough dinner for just one more?  You will have enough food left over to take to work the next day.  If you don’t like the idea of taking meals from the night before because it would have to be eaten cold, there are some options.  There are more uses for a hot pot than in your old college dorm room.  Leave one at work and heat up your leftovers in 5 minutes or less.  Or, if your office has a small microwave oven, put your lunch in a glass container to reheat easily.

In addition, you can make easy recipes with ingredients from dinner, changing them slightly to make them more lunch-friendly.  For example, if your nightly nosh included black beans and veggies as a side dish, you could wrap these in a whole-wheat tortilla with some spinach.  Pack it in aluminum foil, take some salsa on the side and have a delicious lunch.

The Wet Sock Treatment

As quoted in the Newspress November 20, 2012

Dr. Kristi Wrightson, a Santa Barbara naturopathic doctor and registered dietitian, recommends this to clients as a possible treatment for sore throat or inflammation or infection of the throat; neck pain; ear infections; headaches; migraines; nasal congestion; upper respiratory infections; coughs; bronchitis; and sinus infections. As always, check with your doctor to find what’s right for you.

1. Soak a pair of cotton socks completely with cold water. Be sure to wring the socks out thoroughly.

2. Warm your feet by soaking them in warm water or a warm bath for five to 10 minutes.

3. Dry off feet and body with a dry towel.

4. Place cold wet socks on feet. Cover with thick wool socks. Go directly to bed. Don’t get chilled.

5. Keep the socks on overnight. The wet cotton socks will be dry in the morning.

The treatment increases circulation and decreases congestion in the upper respiratory passages, head and throat, and it relieves pain and increases healing during acute infections, Dr. Wrightson said. She added it helps patients sleep better.