Signs and Symptoms You Need More Self Care

Click below to watch the video where I share 4 signs that you need more self-care in your life! Or continue reading below! 

Hi, Iʼm Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier! 

It’s no secret here on my channels that I’m an overachiever, people-pleasing, Type-A person.  Well as I shared in my last video “The Importance of Taking Time Out to Be By Yourself & the 5 Things I Did That Took Me From Burnt Out to on Fire!”, I quickly ran myself into the ground by committing to too much, not respecting my boundaries, saying YES too often, not saying NO often enough, having an endless list that I’d push to finish, and just overworking myself.

Cognitively, I actually function very well like this But physically, emotionally, and health-wise, we’re not supposed to work this way. This can be both a genetically wired stress response or a learned behaviour as a response to stress/trauma. I’m just wired that way. To always be ‘on’.

But here’s why this is actually a really dangerous way to live:

Our adrenal glands and HPA axis are responsible for regulating cortisol in our body. When we have a continuous excess of it, our glands have difficulty producing enough to allow us to keep going, and we can actually experience what’s known as adrenal fatigue.  When this happens, we can experience anything from physical & mental fatigue to weight gain, food cravings, disruptions to our menstrual cycles like increased pain and irregular cycles, blood pressure dysregulation, and even nutritional deficiencies and insulin regulation disruption.

So we really want and need to be mindful of the signals that our bodies are sending out. Check-in with yourself! 

If you’re experiencing any (or all) of these 4 signs, you may want to review your self-care commitments and find areas in your life where you can better support yourself.

You’re Irritable Often

When you’re in need of more self-care, it’s a lot easier to be upset or disgruntled. This is because the toll of going without what you need is beginning to weigh on you, and the resentment that you feel has begun to slowly carve itself into other areas in life. Being mindful of what is actually bothering you will help you to focus on correcting the problem. This can be especially true of long-term romantic relationships. 

I found that I was actually highly emotionally reactive. I’m happy that I’ve learned now how to respond appropriately instead. 

You’re Late Often

The tendency to be late can be caused by two main things, which are: the need to squeeze more into an unreasonably short time, or the need to procrastinate because you never feel as if you rest completely. One example of this can be seen in the habit of waking up with less time to get ready and trying to complete projects that required more time to plan. If you are the kind of person who listens to the alarm more than once, then you could be doing serious damage to your restfulness because you are waking up every few minutes instead of sleeping without interruption. 

You Have Panic Attacks 

Stress can build up in the body and cause it to have strange symptoms. If unchecked they can manifest into more serious conditions over time. Panic attacks are often the result of stress carried for long periods without relief or any sort of outlet. 

You Struggle to Relax  

How good at relaxing are you? If you have trouble relaxing, it could mean that you need to spend more time relaxing. It can also mean that you have a lot of open projects going on that don't seem to have an end. Try to designate a day when you take actual time to not have to do anything. Make it your time to sit without having to worry about completing anything. 

Which of these 4 signals really felt like you? Being irritable? Being late often? Having panic attacks? Or struggling to relax?

The Importance of Taking Time Out to Be By Yourself & the 5 Things I Did That Took Me From Burnt Out to on Fire!

Click below to watch the video or continue reading below to learn about the importance of taking time out to be by yourself and the 5 things I did that took me from burnt out to on fire!

Hi, I am Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier! 

Today we’re going to be talking about why it’s so important to actually take time out to be by yourself.  Especially as a woman, mom, and entrepreneur.

Just a few years ago, I was a totally different person because I was literally operating at a high level 100% of the time.  Fast-paced, overworking, non-stop, on the go.  Truthfully, it’s both a blessing and a curse to be able to function like that. I can get tons done in a short amount of time, I can work all day and well into the night, I can take on huge tasks, multitask, and still remember all of the important (and mundane) things in life.  

Does this sound like you?

But it all came at a cost for me…One that I didn’t even know I was making! It was like I had a pocket full of change, and that pocket had a small hole in it.  The busier that I was, the more I took on, the more time I spent with or for others, and the more change fell out of my pocket.

When the pocket was empty, I crashed.  I was dirt broken, and what I mean by that was my health plummeted. My physical health changed: I started gaining weight, my menstrual pains were at an all-time high, my food cravings were insatiable, and I could kill a bear with just a look when my mood swings kicked in.

My mental health crashed and burned: I was anxious, short-tempered, moody, aggressive, sarcastic, resentful, and racey.

And honestly, my emotional health went with it…I was getting depressed and detached. Unable to enjoy the things in my life that I used to, unable to find peace, and disappointed with myself and my behaviours.

When I learned how to take time out for myself, it was almost like I had sewn up the hole in my pocket and was steadily adding more change back into it…I was refilling. I became richer.  And not financially (although, yes, that happened, too). But I was happier, healthier, lighter, friendly, grateful, and overall a better person.

Taking time out for yourself is one of the most important aspects of self-care. You need to find time in your day to relax, unwind, and recharge before anything else. Even if you’re busy with work or family life, giving yourself time to relax can help you fulfill your responsibilities more efficiently and without stress.

Whether you work in an office all day or are at home taking care of kids, it’s important to find at least 15 minutes to give yourself some breathing space. At work, you can wait for a lunch break to sneak into your car or a quiet space outside. At home, wait for your partner or kids to calm down before focusing on yourself. Once you have a few minutes without excessive distractions, you can then utilize the following tips to make the most of your time.

Focus on Your Breathing

When alone, focus on your breath and posture to completely relax. Inhale slowly and deeply, and then exhale completely to feel at ease. This will help to calm your mind and body very quickly, and it can give you a lot of energy later in the day.

A Short Activity

Even if you’re pressed for time, you can find ways to get in a quick exercise to stay healthy and calm your nerves. Choose to walk to the store instead of driving, or quietly jog in place if you can’t go outside. Stretch your body, shake out your limbs, and get your blood flowing so you can stay loose and calm throughout the day.

Read Something Special

Keep a small book of poetry or prose nearby so you can dip into it when given the time. A well-written poem can liven your spirits and give you the perfect boost throughout an otherwise monotonous day. If you prefer, you can also choose something like a crossword puzzle or sudoku. 

Buy Yourself Something Nice

You don’t have to buy yourself something expensive, but treat yourself to something nice every now and then to boost your mood. It could be dark chocolate or a cute keychain. You could even buy yourself a beautiful postcard to pin on a wall at home. Give yourself gifts and treat yourself with love to always have the best mood possible.

Practice Positive Thinking

It’s easy to fall into the trap of negative thinking throughout the day, but it’s extremely important to break that trap before it becomes self-fulfilling. Instead of worrying about errands, chores, or work, think about how nice it will be to complete your tasks. You’ll have to complete them anyway, so it’s better to think of the positives instead of the dull negatives. Instead of worrying about how long a project will take, try to imagine how pleasant it will be to complete it.

There you have it! 5 ways I went from burnt out in my life to on fire!

1. Focus on your breathing
2. A short activity
3. Reading something special
4. Some retail therapy
5. Practice positive thinking

How Stress Affects Your Periods

Today we’re going to be talking about the effects that stress has on our hormone health, particularly our menstrual cycles and symptoms. Click below to watch the video or just continue reading!

My name is Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier! 

On a scale of 1-10, with 10 being the highest, how would you rate your everyday stress levels? Have you noticed a pattern in the levels of your stress and the frequency or intensity of your menstrual symptoms? Maybe your PMS seems a little much these days, your periods have become so irregular that you don’t know what to do, or you just can’t seem to stop eating.

Believe it or not, there’s a strong connection between our body’s stress response and the health of our menstrual cycle!

In fact, I learned this the hard way when I let my Type-A, workaholic personality get the best of me at a time when my hormones were already having trouble regulating.  I started experiencing rapid weight gain, extreme fatigue, irregular periods, and extremely painful periods, and my PMS mood swings could easily knock out anyone in the room with a look. 

The thing is, I know I’m not alone. I see this all of the time in my nutrition practice: women who are too burnt out to function but somehow keep going every day, anxious and snappy, and their periods have become a real source of problems for them. But learning how to take time out for yourself is so important! You can learn more about that by reading my last blog: The Importance of Taking Time Out to Be By Yourself & the 5 Things I Did That Took Me From Burnt Out to on Fire!

So let’s talk about how stress and our menstrual cycles really work together!

The first thing to note is that there are 4 categories of stress:

• Perceived stress (things like relationships, work, burnout, overscheduling, family, finances, emergencies, etc)
• Glycemic Dysregulation (typically related to diet choices, though can also be genetic in nature)
• Inflammatory Stress (allergies, autoimmune, digestive issues, etc)
• Circadian stress (sleep issues, poor sleep hygiene, shift work, etc)

And the interesting thing about all 4 of them, is that biologically, our body responds relatively the same way:

-we have a release of cortisol from our adrenal glands that are supposed to help us react to our stressors

-this release doesn’t differentiate between the sources of stress

For example, our body responds the same way being chased by a bear as it does when you can’t find your car keys and you’re late for work. - no difference between life & death situations vs mundane everyday stressors

And if we don’t intentionally recover and de-escalate from that cortisol release, then it continues to hormonally build up in our body.

Secondly, when our adrenals continuously pump out cortisol, they can actually burn out and not be able to keep up.  So we tend to see our body draw on nutrient stores and reserves to keep up.

We’ll also see secondary survival organs begin to shut down or work less efficiently, things like digestion, sleep cycles, and our menstrual cycles.

Why would we need to ovulate and create another human being if our body is perceiving our environment to be unsafe?

Now, even though each organ and system in our body has its own functions, many of them rely on the success of other systems in the body. So we really can’t have some organ systems without others. 

This means that this combination of adrenal burnout, nutrient reserve draws, and organ deficiencies all contribute to our menstrual cycle dysregulation and increased hormonal balances. We tend to see more symptoms like irregular periods, painful periods from a build of inflammation, anxious behaviours and heightened PMS, insatiable hunger from nutrient deficiencies - and way more!

This is why self-care and stress management is such a crucial part of helping to manage symptoms of a hormonal imbalance and our menstrual cycle! The thing is, most of us really struggle in this department because we’re just so busy, or we think we’re doing enough ‘self-care’ but we’re missing some of the key components that really help us de-escalate heightened cortisol.  

Being intentional every day that you’re lowering all types of stressors can really be helpful in you noticing small improvements in your cycle month over month as your body begins to rebuild nutrient stores and learn healthier coping mechanisms.

If you're interested in learning more about adding self-care to your routine and how to do it with ease, check out these related blog articles:

• Signs and Symptoms You Need More Self Care
• Developing a Positive Mindset for Self-Care
• How to Handle Negativity the Healthy Way
• 15 Ideas to Better Sleep

3 Foods to Support Healthy Hormones

Hi! Today I am going to be sharing 3 amazing foods to help balance your hormones naturally! Please remember to always consult your physician or book a consultation with me before implementing diet changes, especially if you are experiencing thyroid conditions or are taking any medications. 

You can watch the 15-minute video where I go into all of this, or continue reading below!

Balancing our hormones using more natural methods is a relatively safe and effective way of experiencing relief from some of the uncomfortable symptoms we live with as women. Oftentimes, many of our hormonal imbalances can be linked to the quality of food that we’re eating or even a lack of specific nutrients in our daily diets. So knowing some foods that are particularly amazing for your hormones can be handy when that time of the month rolls around!

In my last video, “Symptoms of a hormonal imbalance in women & What to do about it”, I shared a bit of my own hormonal hell that I lived through, and that really only scratched the surface.  However, I will say today that I’m grateful to have learned what I know about nutrition and lifestyle because they became my saving grace in ending a lot of the hormonal issues and symptoms that I was dealing with.

I won’t ever be cured, Endometriosis and PCOS are not curable.  But I have been successfully managing my symptoms for 4+ years through diet and lifestyle better than I ever was able to use traditional medicine. It’s been an empowering journey to feel my body change positively in response to adding quality nutrients to my diet.

And even though I’ve personally experienced it before, it always amazes me every day to hear how my clients’ bodies are also responding. 

It’s just so exciting when they tell me things like: “wow, my period didn’t even hurt this month”; or “omg, my skin has never been this clear before”; or even “I can’t believe that my cycle is so regular now, it’s amazing!” 

And since in my practice I focus on helping my clients develop a diet and lifestyle plan that works for them, I really like to focus on ADDING quality nutrients to their diet.  Ultimately, there are always things in their diets that should/could be removed for optimal hormone health, but identifying my clients’ specific dietary needs is important in determining how to navigate that.

So with that in mind, let’s have a look at my 3 favourite foods to add for hormonal health!

1. Maca

Maca is a root native to Peru. It is full of antioxidants and is a very popular superfood renowned for easing hormonal imbalances6. Rich in vitamin C, copper, protein, and fiber, Maca is known to help with libido problems, PMS, and hot flashes.

If you have high blood pressure, thyroid hormone issues, are pregnant or breastfeeding, or have PCOS, you should consult with your physician or nutritionist before consuming Maca.

Steep Maca in hot water like tea, and add it to your smoothies, overnight oats, raw protein balls, or even soups!

2. Kale

Kale is a leafy green cruciferous vegetable. Cruciferous veggies contain indole-3-carbinol. Indole-3-carbinol helps the body to metabolize estrogens and can be very beneficial for people who struggle with Estrogen Dominance. Uterine fibroids, menopausal symptoms, low progesterone, and fibrocystic breast disease can all benefit from balanced estrogen levels. Kale is also packed with vitamins including A, K, C, and B5 as well as minerals like copper, manganese, and calcium.

For those with thyroid issues, it is important to cook kale to reduce goitrogenic compounds that inhibit the way thyroid hormones are metabolized. If you are eating a lot of raw kale and begin gaining weight or notice an increase in PMS, bloating, fatigue or moodiness, cut back or cook the kale --- those may be signs that you’re enjoying more raw kale than your thyroid can handle.

3. Walnuts

Omega 3 fatty acids support brain, cardiovascular and hormonal health. They are also known to reduce prostaglandins (which can help ease menstrual cramps and systemic inflammation). Other sources of omega 3s would be chia seeds, hemp hearts, salmon, and krill.  Many women who struggle with extremely painful periods, ovulation, or inflammatory pain find that supplementing their omega-rich diet with a high-quality omega-3 blend provides adequate (or in my case and many of my clients, substantial) relief.  

There you have it! From PMS to mood swings, menstrual pain, menopause, and everything in between, maca root, kale, and walnuts are amazing foods to support your hormones! And if you’re curious about which high-quality supplements I personally use and recommend in my practice, check them out here.

To get some support and direction with your hormones, take the Hormone Health Quiz! Good luck on your hormone journey!

Symptoms of a hormonal imbalance in women

& what to do about it!

Today we’re going to be talking about the symptoms of a woman’s hormonal imbalance - not diagnosing - but giving you some insight into some of the warning signs that your body could be giving you that you need some attention and then the next 2 steps for you to take! 

You can watch the 15-minute video where I go into all of this, or continue reading below!

Hi, Iʼm Jenn J - I’m a women’s hormone health coach and family nutritionist. I help empower women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier! 

When I was about 14 years old, I started having extremely painful abdominal pain that would leave me doubling over on the couch crying and screaming for hours.  It was random, sporadic, and horrifying. Doctors couldn’t find anything wrong with me so they sent me home.  As the months went on, I began having super painful acne, intense mood swings & PMS, irregular periods, and painful periods.  Because of my age, and the normalcy of fluctuating hormones, the only medical suggestions or help I was given was birth control - which only hid the problems for months at a time, causing other problems of their own. But one thing that I kept telling my medical teams was this: I didn’t FEEL normal - nothing in my body FELT normal and it certainly didn’t feel good.

But it was actually another 12 years later that I would finally start getting validation about what was going on. And another 2.5 years before I finally got all of my answers.

At that time, I had pretty much already figured out what was going on, so by the time I had answers, I was prepared to evaluate all of my options. Knowing that I had a hormonal imbalance was helpful to know how to effectively treat and/or manage it. 

Thankfully, I was able to make an informed decision and choose to manage my symptoms and conditions naturally with great success!

Signs & Symptoms of a Hormonal Imbalance

So let’s have a look at what some of the signs/symptoms are that could indicate you’re dealing with a hormonal imbalance

• Constant headaches or migraines
• Water retention and bloating
• Gaining weight in your lower body
• Ovarian Cysts
• Oily hair and skin
• Fibroids
• Acne
• PCOS or Endometriosis
• Tender and painful breasts
• Hair loss
• UTIs
• Random mood swings
• Heavy flow during periods
• Painful cramps before and during periods
• Irregular periods and/or spotting
• Anxiety & Depression
• Extreme PMS
• Vaginal Dryness
• Hot Flashes
• Low Sex Drive

What To Do About It!

Okay, now that some of that has your attention, it's important to know what to do! It took me a very long time to navigate my symptoms, my complaints, my medical teams, and the medical system, just to figure everything out.  Let's skip a few steps for you!

1. Start Journaling Everything

Once you identify that something isn’t feeling right, your next step is to start documenting it. Keep a food, mood, poop, and period journal so that you can track what your symptoms are, when they’re happening, their severity, identify any patterns, and feel more in tune with your body.  This will also help your doctors better understand what you’re dealing with so they can seek out the appropriate tests to verify what’s happening.

2. Ask Questions & Know Your Options

This brings us to our last point, KNOW ALL OF YOUR OPTIONS.  Everyone’s treatment and management protocols look different but know that there are effective ways for you to naturally support your hormones, which can be an amazing place to start since it’s non-invasive and allows you to eliminate or narrow down the list of symptoms that you’re dealing with.  Meaning that if you then choose any medical intervention, it’s less invasive and you’re hopefully then potentially treating/managing less bothersome symptoms. 

Ask questions, visit different practitioners, and be open to making changes in your life that could improve your situation.

What to do next!

So just to wrap this up, we’ve covered the signs and symptoms that you may have a hormonal imbalance. If these are flashing warning lights for you, then you’re going to want to start journaling and tracking everything, and then know all of your options!

To get some insight on HOW you can manage your symptoms more naturally, take the PERIOD HEALTH QUIZ and get specific directions on some of the underlying factors in your health and some natural solutions!

I hope that you found this really helpful and if you did, share this article or the video with someone you love!

If you enjoy leading a healthy lifestyle and want to share it with other people, I invite you to join me on my mission! It’s a great way to earn extra money and enjoy other benefits, while building on your passion to inspire healthy living among your friends, family and community.

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We know that our customers are the best ambassadors to share and promote our unique product offerings.

Whatever your goal is - sharing our simple and revolutionary products with a few friends and family, attracting a larger number of customers, or adding other Partners - this allows you to reach your goal: wherever you are, whenever you want. All you need is a passion for helping others lead a healthier lifestyle.

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7 Reasons to Grow Your Own Organic Vegetable Garden

During the last several decades, there has been a change toward mechanization and homogenization of farming, which uses pesticides, additives, herbicides, synthetic fertilizers, and mass-production techniques. 

The World Health Organization produces reports to show how the use of chemicals and other products in food, coupled with the manufacturing processes involved, are actually a threat to our health and our environment. 

In fact, many common growing chemicals are known to contain EDCs (endocrine-disrupting chemicals), which can interfere with our menstrual cycles, fertility, and even our DNA! Learn more about the 5 Chemicals That Are Messing Up Your Hormones here!

So what can we do to avoid these chemicals and improve our health? Well growing our own food is a great place to start!

If you have space for a few pots or even a small piece of land, it is a wise decision to grow your own organic vegetable garden. 

Growing your own food means that: 

1. You will have no additives in your vegetables. Research by organic food associations has shown that additives in our food can cause heart diseases, osteoporosis, migraines, and hyperactivity. 
2. There will be no pesticides or synthetic fertilizers used. These chemical products are applied to obtain crops all the time regardless of plagues or weather conditions and affect the quality of the vegetables. Besides, pesticides are usually poisonous to humans.
3. Your vegetables will not be genetically modified (GM). Antibiotics, drugs, and hormones are used on vegetables to grow more and larger ones. One of the consequences of this practice is vegetables that look all the same and are usually tasteless. Besides, we end up consuming the hormones that have been used on the vegetables, with the potential risks for our health.
4. Eating your own organic vegetables will be much more healthy for you. They will not contain any of the products or chemicals named above, and they will be much more natural than any ones you would find at the supermarket. Your health will not be at risk because you will then know that nothing has been added to your vegetables.
5. Your own organic vegetables will be much tastier. The use of pesticides, synthetic fertilizers, hormones, and antibiotics make vegetables grow unnaturally and take the taste away from them. With organic vegetables, your cooking will be enhanced as their flavour will show fully.
6. Organic farming is friendly to the environment. Because you won't use pesticides or other equally harming products on your vegetables, you will not damage the soil or the air with the chemical components.
7. When you grow your own organic vegetables you are contributing to your own self-sustainability and the sustainability of the planet. Small communities have been founded where members exchange products that they grow naturally, thus contributing to creating a friendly and better place for us all.

In the end, eating organic products only means that we do not add anything else to them than they would naturally have. As you can guess, additives, fertilizers, pesticides or hormones are not components of naturally grown food. To better care for your health, grow your own organic vegetables -and a few pots are all you need.

Not sure you've got the right growing environment or want to grow longer than your natural season? You're going to want to grab yourself the ultimate growing kit, right here! 

After a LOT of hard work behind the scenes for the past several months, I'm so excited to finally announce that I have a new book coming out, "The Plant-Based Alkaline Diet Cookbook: 75 Whole-Food Recipes for Lifelong Health". 

Balance your body and improve your health with a plant-based alkaline diet!

Eating a plant-based diet rich in alkaline foods can boost your energy, reduce inflammation, and help you feel your best. Written by Advanced Holistic Nutritionist, Jenn Jodouin (ME!!), this guide is filled with expert guidance and nourishing recipes to kick-start your plant-based alkaline diet and get you on the path to optimal health.

• Plant-based alkaline diet basics-Discover a detailed introduction to this healthy way of eating, including an overview of the nutritional science, key principles and guidelines, and foods to eat and avoid.
• Everything you need to succeed-Dive into the plant-based alkaline diet with a 7-day meal plan, advice for living a balanced lifestyle, and tips for getting the most out of each recipe.
• 75 flavorful recipes-Enjoy delicious recipes for breakfast, lunch, and dinner-plus snacks, treats, beverages, and even vegan staple foods like Alkaline Hot Sauce and Plant-Based Caesar Dressing.

Adopt an alkaline diet for better overall well-being-this plant-based cookbook shows you how.

I would love you to support my book. You can pre-order your copy by clicking here!

Stay tuned for sneak peeks in the coming weeks! I’m so excited!

With food costs rising and expected to continue to do so, shelves having bare spots, and people worried about the cost of feeding their families, I figured I'd switch gears for a minute from our theme this month and talk about how to save money on your groceries!

Watch this 22-minute live video I did on my Facebook profile yesterday to learn some powerful ways to save money!

Everybody loves to save money, and you'd be surprised at how many people NEED to save money. Share this video with your friends and family to help them cut costs this year on their groceries!

Did you know that your gut helps regulate hormones? Yup, it's true! There is a microbe population living in your gut, particularly in the intestines, involved in female hormone balance called the Estrobolome. The Estrobolome is responsible for one essential hormone task - metabolizing estrogen!

Many of the hormonal problems common to women, such as belly bloat, weight gain, difficult periods, and skin issues can be signs that your gut is compromised, and your estrogen metabolism isn’t what it should be. When estrogen isn’t metabolized efficiently, this leads to an excess of the hormone in your body (hint: that’s not a good thing).

Micronutrients are essential for proper gut health and healthy estrogen metabolism. Watch this 15-minute video to learn which ones!

Check out some of the non-toxic, all-purpose cleaners I use at home! Watch me test some of them out!

Here are a few other options!

These homemade natural cleaning solutions cost almost nothing. They are effective all-purpose cleaners. By having the right ingredients, you can easily make natural cleaning solutions at home. 

All-purpose Cleaner 

Its ingredients are

• One part water
• Vinegar 
• Lemon juice 
• Rosemary springs

Combine the following ingredients in a spray container, shake, and leave to infuse for a week before using. After that, you can use this homemade all-purpose cleaner to remove hard water stains, clean garbage cans, wipe away wall smudges, and accomplish a variety of other things. Aside from providing a pleasant aroma, the lemon peel may also aid in cleaning. Avoid using acidic cleaners on granite since they will etch the stone.

Glass Cleaner 

You need the following items to make natural glass cleaners; 

• One cup water
• One cup cider vinegar 
• Essential oil drops for the smell
• Few drops of alcohol

You can wash and clean your house windows with this glass cleaner. All you have to do is mix these ingredients together and pour them into a spray bottle. This will make a perfect natural glass cleaner for you. 

Kitchen Cleaner 

Kitchen cleaners are made easily at home using baking soda and warm water. This cleaning mixture cleans every kitchen appliance, kitchen counter, and even refrigerator. It also cleans the stainless steel sinks and kitchen tools. To eliminate smells from surfaces, pour baking soda solution directly from the package into your drain or garbage disposal. Make a paste of baking soda and water to polish and remove stains from stainless steel. Use a moist cloth to apply it and gently massage it in the direction of the metal's grain. 

Natural Floor Cleaner 

For making natural floor cleaner, you need two things;

• Two cups warm water 
• Two cup dishwashing liquid 

The next time you want to clean natural stone surfaces, combine dishwashing soap and water. Sponge over the marble and thoroughly rinse to eliminate any soap residue. Clean it with the soft cloth. Do not allow the marble to dry naturally. Do not use acidic vinegar to clean the marble floor. As it will the marble stone.

This 20-minute video is loaded with so much information about toxins, signs/symptoms of an endocrine disruotion, and what you can start to do today to take charge of your period health!

Ever feel like you've read the same sentence ten times but not comprehended any of it? Or maybe you find your eyelids getting really heavy in the middle of the afternoon as the morning buzz at the office slows down? Are you someone who gets up and paces, looking for something to eat, and grabs a coffee?

Sounds like you've hit those afternoon slumps!

Our instinctual reaction is to grab something sweet and coffee to pick us up and get us through the afternoon. But there are many reasons why you'll want to consider drinking green tea instead of coffee to help you over that slump! In fact, after you read this article, you may want to learn more about the connection between Coffee and Hormone Imbalances to help you seal the deal on making the switch! 

Did you know that green tea is considered a superfood? Currently, a lot of hype is going around about this antioxidant-rich substance due to its vast variety of health advantages. But before diving into further detail about its benefits, it is important to know what green tea is.

Green tea is produced from the Camellia sinensis plant. Its dried leaf and leaf buds are used to make several different teas, including oolong tea and black tea¹. The only difference between these teas is that green tea leaves are steamed immediately after harvest rather than drying.

Additionally, Green tea contains a high concentration of polyphenols, such as flavonoids and flavonols, which have many health benefits¹. Check out these AMAZING benefits!

Improves Mental Function

Drinking a beverage you love is an excellent choice for boosting your mood. Green tea is famous for its mood-boosting effects. Not only does green tea affect your mood, but it may also have beneficial effects on cognitive performance, such as enhanced memory, greater attentiveness, and less anxiety². Scientists believe caffeine in green tea contributes to these beneficial benefits; however, research is still going on. I really love drinking green tea during the week before my period to help me manage the mood swings and anxiety that I get during that time of the month.

Provides Protection Against Heart Disease

As we know green tea contains flavanols and flavanonols, which are together referred to as catechins³. Catechins offer a plethora of health advantages, including protection against degenerative illnesses such as heart disease.

In animal researches, catechins have been found to enhance antioxidant activity and alter lipid metabolism, which means they interfere with the way lipids, including cholesterol, are absorbed by the body⁴. However, the researchers emphasize that a significant quantity of green tea is required to produce these benefits in animal models.

Lowers the Risk of Cancer

Green tea is known to promote healthy cell growth at all developmental stages and some studies claim that green tea protects against cancer. For example, in animal studies, green tea extract has been proven to protect against carcinogens that may cause breast, liver, prostate, intestine, and lung cancer.

According to the reports, postmenopausal women who consumed two or more cups of green tea daily had a reduced incidence of urinary tract and digestive cancers compared to those women who consumed less green tea^5. Additionally, several studies have also discovered a link between green tea consumption and a decreased risk of ovarian and endometrial cancers⁶.

Although some research showed that green tea is effective against cancer, research is still going on. Therefore, you should not rely on green tea as a treatment option to treat cancer. Indeed, the National Cancer Institute's website states⁷ "makes no recommendation for or against the use of tea to lower the chance of developing any kind of cancer."

Fat Burning Properties

Green tea has fat-burning properties. According to the research, green tea can increase basal metabolic rate and increase fat burning⁸. This fat-burning property of green tea is due to Caffeine presence which is thought to increase physical performance by mobilizing fatty acids from adipose tissue and converting these fats into energy^9,10.

References

1. Cabrera, C., Artacho, R., & Giménez, R. (2006). Beneficial effects of green tea-a review. Journal of the American College of Nutrition, 25(2), 79-99.

2. Kuriyama, S., Hozawa, A., Ohmori, K., Shimazu, T., Matsui, T., Ebihara, S., ... & Tsuji, I. (2006). Green tea consumption and cognitive function: a cross-sectional study from the Tsurugaya Project. The American journal of clinical nutrition, 83(2), 355-361.

3. Panche AN, Diwan AD, Chandra SR. Flavonoids: an overview. J Nutr Sci. 2016 Dec 29;5:e47. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465813/.

4. Crespy V, Williamson G. A review of the health effects of green tea catechins in vivo animal models. J Nutr. 2004 Dec;134(12 Suppl):3431S-3440S. https://academic.oup.com/jn/article/134/12/3431S/4688690

5. Zheng W, Doyle TJ, Kushi LH, Sellers TA, Hong CP, Folsom AR. Tea consumption and cancer incidence in a prospective cohort study of postmenopausal women. Is J Epidemiol. 1996 Jul 15;144(2):175-82? https://pubmed.ncbi.nlm.nih.gov/8678049/

6. Katiyar SK, Bergamo BM, Vyalil PK, Elmets CA. Green tea polyphenols: DNA photodamage and photoimmunology. J Photochem Photobiol B. 2001 Dec 31;65(2-3):109-14. https://pubmed.ncbi.nlm.nih.gov/11809367/.

7. Green Tea. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/green-tea

8. Diepvens, K., Westerterp, K. R., & Westerterp-Plantenga, M. S. (2007). Obesity and thermogenesis are related to the consumption of caffeine, ephedrine, capsaicin, and green tea. American journal of physiology-Regulatory, integrative and comparative physiology.

9. Magkos, F., & Kavouras, S. A. (2005). Caffeine use in sports, pharmacokinetics in man, and cellular mechanisms of action. Critical reviews in food science and nutrition, 45(7-8), 535-562. https://doi.org/10.1080/1040-830491379245.

10. Higgins, S., Straight, C. R., & Lewis, R. D. (2016). The Effects of Pre-exercise Caffeinated Coffee Ingestion on Endurance Performance: An Evidence-Based Review. International journal of sports nutrition and exercise metabolism, 26(3), 221-239. https://doi.org/10.1123/ijsnem.2015-0147.

There you are, sitting on the sofa, with a remote in hand, thinking, "I should be exercising! I'm just too tired to leave the couch!" I get it! I was totally that mom! By the time I was done my day, had the house cleaned, dishes away, my little one in bed, and finally got 2 minutes of quiet to myself, I was just wiped! Sit down on the couch to catch my breath, and before I knew it, several hours have passed by and I haven't done any workouts today and am just too tired to do it now! 

P.s. one of my favourite ways to motivate myself off the couch when I'm feeling this way is to put on my favourite t.v. show or movie and workout while I watch it! It passes the time with ease and rewards me for putting in the effort by doing something I enjoy!

Experts believe that increasing your physical activity rather than decreasing it is the greatest remedy for fighting fatigue and boosting energy. You don’t have to do some complex exercises to boost your energy. Research shows that exercising for thirty minutes is enough to boost your energy and improves your overall mood¹. Running, walking, yoga, High-intensity interval training, and weight lifting are some of these exercises that you can perform easily. So, here are some of my favourite exercises to do and why you should include these exercises into your daily routine for better energy.

Let's dive in!

1) Walking

When you're feeling that fatigue kick in, going for a walk may provide a more effective energy boost than getting a cup of coffee. Walking improves the flow of oxygen throughout the body. Additionally, it can elevate norepinephrine, cortisol, and epinephrine levels². These are the hormones that contribute to increased energy levels.

All you need is a pair of durable shoes to get started walking. Choose a walking path that is close to your home. Additionally, you can invite a friend or family member to accompany you on your walk.

2) Yoga

Some yoga poses are good to relieve fatigue and regulate the hormone cortisol - too little of which may zap your energy. They are the most affordable method of bringing the body into a relaxed state and increases energy by regulating hormones. Yoga enhances the body's 'prana,' or life force energy, by eliminating obstructions along the spinal cord and rerouting the energy flow³.

Here are the two yoga poses that you can try at home.

• Chair pose

While sitting in a chair may sound simple and comfy, sitting in an imaginary chair can be challenging! This yoga pose stimulates the flow of energy and strengthens the hips, spine, and chest muscles.

• Locust pose

The Locust pose boosts energy and body mobility while also increasing flexibility and strengthening arms, shoulder, and back.  Additionally, with energy-boosting this yoga position soothes and tones the abdominal organs, thereby facilitating digestion.

You can also try nostril breathing or Plank pose to boost your energy.

3) Running

Simply put, running makes you feel good - even if you are unable to run for a longer period. Ten minutes of aerobic exercise like running releases mood-enhancing hormones named endorphins," These hormones help boost energy even hours later. so, a brief lunchtime run may make you feel just as good as a longer one.

4) Weight Lifting

Weight lifting is a type of strength training that not only provides energy to the muscles but also increases the number of endorphin levels responsible for energy provision and improves your overall mood⁴.

You don't have to go to the gym to do some weight lifting, any type of strength exercise including squatting, Push-ups, and planks will do the work. You can also buy some resistance bands, kettlebells and dumbbells to perform weight lifting exercises at home.

Single sets of 12-15 repetitions are sufficient to gain muscle strength and are just as effective as three complete sets of the same activity without weights. Aim for 20-30-minute workouts 2-3 times a week. You will see a noticeable improvement in strength and energy levels.

5) High-Intensity Interval Training

Interval training is a technique that involves alternating periods of intense activity and rest. It enhances both speed and physical endurance. It increases physical strength (using heavyweight with few reps), muscular endurance (using lightweight with many reps), and boost overall energy⁵.

• Cycling

For 30 seconds, pedal as hard and quickly as possible on a stationary bike. Then pedal for two to four minutes at a slow, relaxed speed. This sequence should be repeated for 15 to 30 minutes.

• Squatting

For 30 to 90 seconds, perform squat jumps as rapidly as possible. Then, for 30 to 90 seconds, stand or walk. Repeat this pattern for a total of ten to twenty minutes.

Which of these are you going to try out? Snap a selfie when you're done and tag me in it on Facebook or Instagram @livinghealthyonebiteatatime!

References

1. Loy, B. D., O'Connor, P. J., & Dishman, R. K. (2013). The effect of a single bout of exercise on energy and fatigue states a systematic review and meta-analysis. Fatigue: Biomedicine, Health & Behavior, 1(4), 223-242.

2. O'Connor, P. J., and T. W. Puetz. 2005. Chronic Physical Activity and Feelings of Energy and Fatigue. Medicine & Science in Sports & Exercise. 37: 299-305.

3. Ray, U. S., Pathak, A., & Tomer, O. S. (2011). Hatha yoga practices: Energy expenditure, respiratory changes, and intensity of exercise. Evidence-Based Complementary and Alternative Medicine, 2011.

4. Guezennec, Y., Leger, L., Lhoste, F., Aymonod, M., & Pesquies, P. C. (1986). Hormone and metabolite response to weight-lifting training sessions. International journal of sports medicine, 7(02), 100-105.

5. Gillen, J. B., & Gibala, M. J. (2014). Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolism, 39(3), 409-412. https://doi.org/10.1139/apnm-2013-0187

Are you constantly feeling tired and unable to remember what it was like to have real energy? And perhaps you start your day off with feelings of being fatigued; that sense of tiredness lasts throughout the rest of the day. This can happen to everyone! Especially busy mommas running around after her kids all day!

If this sounds like you, you're probably aware of the negative impact of low energy that destroys your performance and productivity, plus you're either super cranky with the kids, or totally not interested in your spouse!

So, what IS the solution?

A quick, easy-to-prepare, affordable solution is a nutritious green smoothie every morning!

Research indicates that there are significant benefits for those who “rise and dine,” with smoothies! Regular drinking of green smoothies improves mental function, boosts energy, increases physical strength, reduces levels of cholesterol, and improves digestion¹. So, continue reading to know more about the benefits of green smoothies and find my #1 green smoothie to drink every morning for that all-day energy!

Benefits Of Starting Your Day With A Green Smoothie

Helps In Digestion

Unlike fruit juices, green smoothies include entire fruits and vegetables, ensuring that you receive the maximum amount of fiber and vitamins. Fiber is critical for colon health and maintains your intestine’s function

By blending vegetables and fruits together, plant cells are broken down, which improves digestibility. The blending motion frees up the nutrients and promotes their absorption into your body more effectively than eating a salad. Smoothies are a more efficient and handy method to promote digestion than preparing and eating a salad. Similarly, an unhealthy stomach can cause sleep problems such as insomnia or poor sleep, which can also deprive energy levels and lead to prolonged fatigue. So, regular use of green smoothies not only promotes digestion but by helping in digestion it also increases energy levels.

Boosts Energy

Green smoothies are a great way to get a lot of vitamins, minerals, antioxidants, and other nutrients without clogging up your digestive system. You will have more energy to get things done and enjoy your day since you are eating natural, healthy foods in their maximum nutritious form. Additionally, green smoothies contain magnesium and B vitamins, which aid in energy metabolism and provide you with the energy that you need for proper functioning. Moreover, you can include healthy fats in smoothies such as coconut oil, flax olive oil, and omega-3 fish oil. These healthy fats are a great source of energy and are called energizing fuels.

Provides Antioxidants

Green smoothies are full of antioxidants and phytonutrients, both of which are beneficial for health. You are not only providing your body with the strongest defenses against disease, but you are also swallowing a range of natural ingredients that are needed for optimum health and fitness. Additionally, antioxidants protect muscles against oxidative damage and delay fatigue by increasing energy².

Keep Hair Healthy And Makes Your Skin Glow

Besides energy provision, green smoothies contain green leafy vegetables like kale and spinach which makes your hair and skin look healthier. Spinach and kale are called anti-aging foods and along with the mixture of oranges, broccoli, and strawberries they make skin soft, keep the skin hydrated and give it a dewy look. Additionally, spinach and kale contain iron, folate, and vitamin B12 which protect against hair thinning and hair loss³.

Try this energy-boosting green smoothie!

Raw Cacao Smoothie

• 1 1/2 cups dairy-free milk

• 1 cup kale

• ½ Avocado

• 1 cup blueberries

• 1/2 banana

• 2 tbsp raw cacao

• 2 Tablespoons chia seeds

Blend all ingredients. Top it with chia seeds and DRINK UP!

References

1. Stoker, D., & Durward, C. (2018). Smoothies-Helpful or Harmful?

2. Singh, A., Naidu, P. S., Gupta, S., & Kulkarni, S. K. (2002). Effect of natural and synthetic antioxidants in a mouse model of chronic fatigue syndrome. Journal of medicinal food, 5(4), 211-220.

3. https://davyandtracy.com/green-smoothies/green-smoothie-health-benefits/?__cf_chl_managed_tk__=pmd_YDFnKJMcdO2eGNvPtslEV7TQZMdywiZYSMpu5SeWHfw-1634737236-0-gqNtZGzNAxCjcnBszQiR