Don’t get me wrong, I love my morning coffee; yet if I ever had to choose either just coffee or just tea for the rest of my life, tea wins hands down! The health benefits and variety of flavors are just too great to give up! Tea is one of the most heart friendly beverage choices, high in antioxidants and heart healthy polyphenols. No, not that sweet tea at the old greasy spoon, but real tea! Yet many people I talk to either don’t like tea or have never even tried it. This is tragic! I promise you, there is a tea out there waiting for you!
So let’s talk tea!
If you want to get picky, tea is actually a very narrow definition—like coffee—meaning a beverage brewed from the leaves of tea bushes that are harvested at varying stages of growth and prepared in various ways, resulting in everything from white teas to green, black to pu-erh (a fermented and aged form of tea leaf). Most of us also group herbal teas into this category, though technically these are referred to as “tisanes”.
Why bother with all these shrubs and “weeds”? (many of the best herbal teas are considered weeds in some circles!)
Now let’s talk functions!
Want to improve your oral health? White tea to the rescue—its minerals and antioxidants protect the tooth enamel and neutralize acids.
Allergies got you down? Rooibos-based teas can reduce inflammation and mitigate allergy symptoms. (If you have ragweed allergies—avoid chamomile tea and opt for chrysanthemum instead).
Looking for something to help your skin and hair? Yup, rooibos again; as well as horsetail, nettle, and oatstraw.
Menstrual cramps or muscle spasms? Chamomile, nettle, and oatstraw can help soothe those cranky muscles.
Is liver health a concern? Hibiscus and dandelion are excellent liver tonics that also can reduce blood triglycerides and reduce sugar cravings! Chrysanthemum is also great for liver health!
Digestive upset? Peppermint and ginger are powerhouses here!
Arthritis pain? Ginger again—and if you like a more savory tea, blends with turmeric and ginger can be a great option.
Stressed out? Trouble focusing? Oolong tea is high in L-theanine which helps calm the brain and has a moderate amount of caffeine helping to maintain focus and concentration. Oolong is the same plant that green, white and black teas come from, but the special fermentation process gives it this special quality.
Just plain stressed? Chrysanthemum and goji berries are some of my favorites to ease a stressful day.
Another reason I love hot tea is it gives me a chance to slow down and immerse myself in the process of making it. Adding the hot water, savoring the aromas released, watching the colors bloom in the water, and then choosing just the right cup or pot to enjoy my brew from. Tea can be an experience to enjoy!
Different teas also benefit from different steeping times—from less than a minute or two for white and green teas, a couple of minutes for darker teas, or even overnight for nettle and oatstraw; so make sure to check the package instructions.
Last but not least—don’t ruin those health benefits with tons of sugar. If you need a little added sweetness, a dash of fresh honey or stevia for those darker teas often does the trick. Need to sweeten up an herbal blend? Try a couple of goji berries for natural sweetness and an added boost of antioxidants.
We are thrilled to carry Buddha Chakra Teas! "Chakra" is the ancient Sanskrit word for the seven central points of energy that reside within, helping to balance our physical, emotional and spiritual state. Buddha Teas are expertly crafted from herbs that resonate with each chakra, offering stimulating and flavorful teas empowered by the essence of crystals. Whether you're looking for a morning pick-me-up, a relaxing evening brew, or a tea to promote wellness, we have something for everyone!
We carry unique varieties such as:
Root Chakra Tea: When your root chakra is in balance, you feel safe in the world, and free to trust in ways that allow you to take healthy risks, knowing that all will be well. Contains Organic Raspberry Leaf, Organic Ashwagandha Root, Organic Cloves, Organic Dandelion Root, Organic Hibiscus Flower.
Sacral Chakra Tea: The Sacral chakra focuses on creativity, sensuality, and our connection with others. This expertly crafted herbal blend is designed to assist you as you flow your way to sacral chakra health. Contains Organic Calendula Flowers, Organic Burdock Root, Organic Fennel Seed, Organic Dong Quai Root, Organic Damiana Leaf, Organic Ginger Root.
Solar Plexus Tea: This invigorating, solar plexus blend, enlivened with the essence of citrine, provides a truly unique tea experience that facilitates those wishing to connect with their power center. Contains Organic Rosemary Leaf, Organic Lemongrass, Organic Ginger Root, Organic Orange Peel, Organic Marshmallow Leaf.
4th Chakra Tea: The 4th Chakra is a vital chakra to work with, and centers on all aspects of love. This tea is carefully crafted with herbs attuned to the 4th Chakra, and includes the essence of rose quartz. Contains Organic Hawthorn Berry, Organic Hawthorn Leaf, Organic Lavender Flowers, Organic Hyssop.
5th Chakra Tea: Powerful throat-centered herbs, and the essence of aquamarine fortify our 5th Chakra Blend to assist those seeking to heal and balance issues dealing with communication, creativity, and self-expression. Contains Organic Licorice Root, Organic Slippery Elm Bark, Organic Marshmallow Leaf, Organic Wild Cherry Bark, Organic Cinnamon Bark, Organic Fennel Seed, Organic Orange Peel.
Third Eye Chakra Tea: This chakra, located between the eyebrows, highlights insight, knowledge, and wisdom. Third Eye Chakra Tea is crafted from herbs intended to open the third eye energy center. Contains Organic Eyebright Herb, Organic Spearmint Leaf, Organic Star Anise, Organic Passion Flower.
Crown Chakra Tea: This 7th chakra can be described as the crown of spiritual understanding. Located at the top of the chakra ladder, the ingredients within our Crown Chakra Tea have been carefully chosen for their resonance with the crown energy center. Contains Organic Gotu Kola Leaf, Organic Lavender Flowers, Organic Nutmeg Seed, Organic Rose Petal.
Each blend is carefully selected for its unique health benefits and delicious taste. Try Buddha Chakra Teas and experience the difference that quality ingredients make!
*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read the full privacy policy here.
Congratulations!
You've survived another holiday season, one of the coldest storms on record for early winter, and probably even spent a little time thinking about the year to come. Millions of people have finished up their year making resolutions to do better in some way—sleep more, eat better, lose weight, save more money, or whatever they feel they are missing. Millions more have celebrated a year come and gone with only a resolution to make no resolutions. No matter which camp you fall into, resolutions often fail. Not because they aren’t worthy, or because their crafter is weak-willed, but because resolutions by themselves are not enough to create changes in habits. And little changes can add up.
We've recently started carrying a new weight loss supplement—I’m very excited about it, especially for those who get stuck in “leptin resistance” and can’t lose weight. But by itself, it's not a magic pill. It takes sustainable change to reduce weight and improve your health. As an experiment, I just added the supplement and made no other changes. I have 20 lbs I’d like to lose. It’s not horrible, but I made a choice last year to focus on other things and not worry about the weight. This year I decided it comes off. So I’ve been taking the supplement for 6 weeks with no other changes and I’ve lost about 3 lbs and 7 inches in total body measurements (waist, neck, chest, hips, arms, thighs, and calves) with the bulk coming off the waist and hips so far. I notice I’m less hungry and I’m craving more veggies with it.
I’ve also been reviewing the research of what’s out there as far as nutrition, inflammation, and weight loss. The data on fasting periodically and its ability to help your body renew itself is remarkable. I’ve looked at the research cited by the China Study, Dr. Gundry (who’s all about eliminating lectins from the diet), and Dr. Anderson (who’s all about how to regulate mental health with diet and exercise whenever possible). The trends are clear and consistent with what I already knew with some new twists. Even moderate calorie restriction for a few days a month can mimic the benefits of traditional fasting. Sugar is bad, fake sugar (with a few exceptions) is worse. Fruits are ok in moderation and when in season. Grains and starches are often just sugars in disguise! And a little quality meat can be beneficial but too much is not good either—many keto diets are far too meat heavy to be healthy in the long run.
I learned some other new things—not eating for at least 4 hours before sleep and waiting for a solid 18 hours to eat again a day or two a week can dramatically improve the housekeeping processes of the brain, leading to reduced inflammation. While I don’t know that I subscribe to the idea that lectins are disastrous for everyone, I have to admit there are enough case studies and examples that suggest if you haven't tried eating lectin-free for 30 days and you struggle with chronic inflammation of any kind, you should give it a shot. In many cases, if you give the gut adequate time to heal, you can add some of those lectin-containing foods back in moderation.
I firmly believe most people in the US are dangerously deficient in vegetables, both in quantity and variety. Many things you “don’t like” are reflections of which bacteria dominate your gut microbiome and as you change your food, you change your flora and your tastes will reflect those changes.
So, for the next 90 days, I’m going to follow the Longevity Paradox meal plan from Dr. Gundry along with my weight loss supplement. I do plan to have occasional sourdough bread in small amounts because I've tried being completely gluten-free in the past and my body feels worse with none. But there’s a huge difference between an occasional small slice of sourdough from organic non-GMO grains and the typical loaf of bread or biscuit available in stores. But other than that small variation, I plan to follow his plan closely. And I'll see what the scale says then.
If you would like to try that weight loss supplement—it’s available for order here
*Note there is both a straight retail option and a membership option for a discount—either way, it comes with a 60-day money-back guarantee!
So back to those resolutions...and why so many fail.
Goals that are not measured typically are not achieved—take for example:
“I want to exercise more in 2023”. This alone is a resolution doomed to failure!
What kind of exercise? When? How often? For how long? Let’s say you decide you want to complete a 10k run by the end of the year. That’s slightly better but still highly likely to fail unless you are already consistently running close to that distance regularly. But let’s assume like many well-intentioned resolutions, you aren't sure you can run around the block...how do you successfully turn that resolution into a completed goal?
1. Pick an actual goal date—Find a race or set a date to run that distance on your own and work backward and make sure it’s far enough out for you to have adequate time to reach your goal.
2. Break it down—If, for example, you want to run a 10k by November, you probably should be able to run a 5k by June...there are a bunch of “Couch to 5k” running guides out there—find one to help you plan.
3. Break it down again—If you want to run 5k by June, you probably should be close to 2.5k by March. That’s a reasonable time length to build a plan around.
4. Make your 90-day plan—Work back from 5k to 2.5k to 0k—and write it out. Then pick one thing you can do today to get you started. Perhaps it’s seeking advice on where to run, reaching out to a local running club, or getting outside to do a test run of how far you can go without straining right now.
5. This is most important—every day when you complete that “mini goal”—celebrate! Give yourself a high five, bask in your awesomeness; give your brain a little “dopamine rush” and help it see the benefit of completing these goals.
That's just one example—maybe your exercise goal is to maintain your current good habits. Then you might say “I will continue to lift weights for 45 min 3 days per week and get over 10K steps a day at least 5 days a week”. Or maybe your goal is to get up out of a chair without struggling— break down how to make that goal work for you!
Sometimes we know all these tricks and we still somehow “get in our own way” and as a result, don’t achieve our goals. When that happens, coaching can be immensely valuable in addressing the hidden things that are holding us back from the life we want. Depending on your needs, I may recommend working with one of the coaches I know; or in some cases working with myself and my equine partners in an equine gestalt session over at Rowdy Cowgirl Coaching.
New Year's resolutions are a great way to set goals and work towards self-improvement. While it can be challenging to stick to resolutions, it is important to remember that progress, not perfection, is the key to success. Don't be too hard on yourself if you struggle to meet your goals, and remember to celebrate your victories along the way. With determination and the right strategies, you can make lasting positive changes in your life in the new year and beyond!
A frequent question we get in the clinic is “Can you get me off my diabetes medicine?" The simple answer is “no”. Acupuncture and herbs alone are potent allies in healing, but especially with diabetes, the choices you make each day have far more impact than anything anyone can give you. The more complete answer is “it depends”:
It is also important to know that we cannot make changes to prescription medications, so it’s important to work with your doctor as well as your acupuncturist when you decide that you are ready to make the changes you need for better health.
So why try acupuncture and TCM for diabetes?
Acupuncture and herbal medicine are not a “one-size fits all” treatment approach—each patient is unique and we chose our specific formulas and acupuncture points for each patient based on the presentation of the entire patient; not just a set cookie-cutter treatment. As a result, not only do we see the diabetes symptoms improve, the patient experiences better health overall. By choosing the right approach for each patient we avoid the spiral of “take this medication for this, and this medication for that, and this medication for the side effects of the first medication and yet another medication for the side effects of the second medication….” that so many patients experience.
Now as to the pesky diet and exercise thing:
If you continue to overload your body with too much of the wrong foods and not enough of the right exercise—even the best treatments and formulas, plus the medications your doctor prescribes—won’t be enough to keep the disease from progressing!
I highly recommend anyone who has diabetes or even a risk factor for diabetes (which is pretty much everyone) read “Why We Get Sick” by B. Bikman. It’s a great book based on solid research that helps you understand what happens with diabetes and more importantly, what you can do to change it. If you need help getting off the sugar, we have amazing and compassionate coaching and nutrition partners who can help you!
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Sources:
1 Wang KX, Liang FX, Chen S, Luo ZH, Chen B, Chen ZQ, Zhang YL, Chen J, Gu XL, Zhou T, Yan P, Xu XY. Effect of electroacupuncture of "Biao-Ben" acupoints on renal function and hemorheology and eNOS level in patients with early diabetic nephropathy. Zhen Ci Yan Jiu. 2022 Jan 25;47(1):46-52. Chinese. doi: 10.13702/j.1000-0607.20210036. PMID: 35128870.
2 Wang H, Chen X, Chen C, Pan T, Li M, Yao L, Li X, Lu Q, Wang H, Wang Z. Electroacupuncture at Lower He-Sea and Front-Mu Acupoints Ameliorates Insulin Resistance in Type 2 Diabetes Mellitus by Regulating the Intestinal Flora and Gut Barrier. Diabetes Metab Syndr Obes. 2022 Jul 30;15:2265-2276. doi: 10.2147/DMSO.S374843. PMID: 35936053; PMCID: PMC9348137.
3 Dimitrova A, Murchison C, Oken B. Acupuncture for the Treatment of Peripheral Neuropathy: A Systematic Review and Meta-Analysis. J Altern Complement Med. 2017 Mar;23(3):164-179. doi: 10.1089/acm.2016.0155. Epub 2017 Jan 23. PMID: 28112552; PMCID: PMC5359694.
Sure, maybe a little spontaneity is in order to spice things up a bit—but building your spice cabinet can add a little spunk to your immunity, kick up your body’s anti-inflammatory response, and perk up your metabolism, along with adding a lovely punch of flavor to any dish! If you're looking to add a little zest to your life—start with your plate. Dried herbs and spices are chock-full of healthy compounds that bring excitement to your palate and can be utilized for better health, too. Basically, if you have a well-stocked spice cabinet, you have a well-stocked arsenal for better health.
Spices may consist of the bark, root, stem, seed, or flower of a plant, which are typically dried, and carry strong flavors and aromas. They can be added to a dish throughout the cooking process to further develop their flavors into whatever you are cooking. Many spices are high in vitamin and mineral content, are great sources of antioxidants and phytonutrients, boast antimicrobial properties, help to reduce inflammation, regulate blood sugar, and even improve digestion. Using spices is a great way to supercharge your diet, add more complex flavors, and reduce the need for extra salt and sugar. Here are just a few of our favorite spices to have on hand along with some of their health benefits:
Chili Peppers: Fresh, dried, or powdered, chilies are guaranteed to add a little kick to any meal. With anti-inflammatory properties and immune-boosting properties as well, chili peppers offer the component capsaicin, which has been shown to reduce and inhibit “Chemical P,” the compound responsible for transmitting pain messages to the brain. This has been found helpful for joint pain, migraines, and neuropathy. The vibrant red color of chile peppers means it is rich in beta-carotene (precursor to Vitamin A), which also helps lower the risk of age-related diseases such as stroke, macular degeneration, and coronary artery disease. Along with Vitamin C, your immune system gains a boost to fight off illness.
*A little secret - I keep a small container of red chili flakes in my purse so I can add some spicy pizazz to whatever I eat, even if I’m on the go.*
Turmeric: A true “super spice” with a rich, earthy, and bitter profile, the golden-hued turmeric is commonly added to many meals such as curries, stews, and even smoothies! Its most active compound, curcumin, is known for its anti-inflammatory and antioxidant properties. Curcumin can also increase the antioxidant capacity of the body, stimulating the activity of other antioxidants while fighting off free radicals. This can be highly beneficial for both brain and heart health. Curcumin only makes up about 3% of turmeric by weight and isn’t highly bioavailable, but you can increase its bioavailability by around 2000% by consuming it along with black pepper.
Black Pepper: More than likely, you have some black pepper on hand. Piperine, the component in black pepper that makes curcumin more bioavailable, enhances the bioavailability of other important nutrients as well. It can also aid in digestion by boosting the activity of digestive enzymes.
Ginger: As most of us know, ginger is a go-to for an upset stomach and nausea. Spicy, peppery, yet sweet, ginger goes great with soups, marinades, dressings, desserts, and teas. Ginger has a calming effect on the lining of the digestive system. It also boasts anti-microbial properties which can help ward off infections. Loaded with nutrients and bioactive compounds, ginger offers powerful benefits to the body and brain by reducing oxidative stress and inflammation.
Cardamom: Often found in pumpkin spice mixes, cardamom is a sweet, pungent spice that can fight inflammation, ease an upset stomach, and is high in magnesium and zinc.
Some other healthy spices you may consider using are cumin, mustard powder, cinnamon, cocoa, nutmeg, curry, and last but not least, garlic (just to name a few!). Think of what flavor combinations would elevate your dish—experimentation is key!
Spices don’t just contribute to the flavor of food, they contribute nutrients, minerals, and antioxidants as well. With properties that fight inflammation, free radical damage, and oxidative stress—you and your taste buds will be doing a proverbial happy dance!
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*Disclosure: All opinions reflected here are our own and we only recommend products we love and use ourselves. This post may contain affiliate links, that at no additional cost to you, may earn us a small commission.
Last night, I found myself thoroughly enjoying “building my box” of subscription groceries and realized how few people feel that way when grocery shopping. I consider myself a foodie; constantly conjuring recipes in my head and thinking of what I’d like to whip together for my next meal. However, trips to the grocery store are personally a little burdensome for me. It’s not just the large crowds that I prefer to avoid (it feels like the grocery store has become the # 1 attraction of any town since the pandemic hit), but also the limited supply, lack of variety for healthy snacks the whole family will like—you get the gist.
Although I began using Instacart religiously for grocery delivery before the shutdown of 2020, I found that there just tended to be too many items kicked out of my cart due to limited supply. Oftentimes, I’d end up with less than half of my order and had no real way to gauge that other than just crossing my fingers and hoping the items I selected would be in stock. I still order this way from time to time, but it’s frustrating knowing that whatever I need the most may not be included—sometimes sending my carefully planned weekly menu into chaos!
Enter Imperfect Foods. I came across their ad on Instagram and signed up for my first box in the spring of 2021. With Imperfect, you can select a weekly, bi-weekly, or monthly box and skip anytime you choose. I chose the weekly option and waited reluctantly for the shopping window to open so that I could see what items they had to choose from. When it was time to shop, I was so pleasantly surprised! Right at my fingertips, I had options from organic to gluten-free, from vegan offerings to grass-fed beef and Chilean sea bass! I had an assortment of vegetables and fruits to choose from that I can rarely find at the store. They have healthier options for chips, candies, and cookies using organic ingredients and no additives. They also have juices without additional sugars, a variety of kombucha and seltzer flavors, cold brew coffee, dairy-free milk alternatives, and organic ginger beer. Everything is delivered to your door in a box—and refrigerated or frozen items are neatly packed in insulated silver liners with a gel freezer pack to keep them nice and cool. Exactly how “imperfect” can you expect your foods to be? Well, they may have cosmetic quirks (that you probably wouldn’t even notice in a store), irregular sizes, or be surplus items. Their structure reduces both food and packaging waste while keeping prices reasonable—it’s a win-win!
Now having been happily on the Imperfect Foods bandwagon for about a year, I added another subscription service last week, and am thrilled with it as well. My teenage daughter has been complaining about school lunches lately. She’s never really been one to eat school lunch in the first place—she’s almost always taken a lunchbox; but now that she works and gets home much later in the day, that extra little bit of sleep she may be able to squeeze in in the morning has become oh-so-important and lunch becomes an afterthought first thing in the morning. She expressed interest in taking a filling protein shake to school, but she gets tired of those pretty quickly and doesn’t want to deal with the extra bulk of carrying a lunch box around all day when her backpack already weighs a ton.
Yes, Imperfect Foods does have excellent lunch options, but for extra ease and convenience, I also checked out Revive Superfoods. Revive Superfoods offers prepared breakfast, lunch, dinner, and snack options. Superfood ingredients are flash-frozen at peak nutrition and are either ready to eat or ready to eat in a matter of minutes, eliminating prep time and headache. I chose the 12 item box to start, and have loaded up on superfood smoothies and super meals for both my daughter and myself. I opted to do this subscription once monthly for the time being but just may increase my frequency now that I’ve tried a couple of items and loved them. Both of our energy levels have been rather sustainable throughout the day. We stay fuller longer, and with options like the Morning Mocha smoothie, I’ve kept my latest commitment of going caffeine-free without feeling like I’m missing out on my cup of morning Joe.
There are quite a few other similar subscription services out there, I suggest you explore to find the best fit for you. For me, Imperfect Foods and Revive Superfoods have not disappointed and have created more excitement for me when it comes to planning meals and ordering groceries for the family. Dietary and nutritional needs are easily met, the whole family now has healthy snacks and meals with zero complaints, I get to avoid long lines and bare shelves, and my food budget goes further. All of my in-store grocery shopping grievances have been solved!
Our staff loves Imperfect Foods so much that I have 3 different referral links to share with you if you’d like to try it out as well (and save some cash while you’re at it!):
For our Egg Shakshuka recipe using Imperfect Foods items, click here.
If you’d like to try out Revive Superfoods, use this link https://revivesuperfoods.com/ref/306250/ for 50% off your first order.
I hope you’ll love these subscription services as much as we do. If you’ve been looking for an easy way to fill your fridge and pantry with healthier options for everyone in the household, check out these subscription services—you’ll be glad you did!
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There are so many aspects of our health that can spiral out of control when we have an unhealthy gut. Over the past couple of decades, studies have linked the gut microbiome to nearly every biological function carried out in the human body. An unhealthy gut can affect our mood, quality of sleep, mental health, immune system, skin, hormone levels, and absorption of nutrients.
Although there are many fad diets and designer supplements geared towards improving gut health, as well as conflicting advice abound on the internet, there are quite a few ways to naturally improve your gut microbiome that can easily be incorporated into your every day routine:
Sugar, artificial sweeteners, preservatives, and other additives can contribute to unhealthy bacteria in the gut.
Making sure you drink plenty of water throughout the day benefits the mucosal lining of the intestines and also helps to promote the balance of good bacteria in the gut.
Visit the farmer’s market and take a hard pass on gut damaging pesticides (or better yet, get your own garden growing!). Beneficial microbes from the soil they are grown in is an added bonus. For those of you who are local, check out Hardin County Farmers Market - Farmers Market, Vegetables. Opening day this year is Apr 2, 2022.
Often the best way to get to the root of a problem is to be backed with information. Vibrant Wellness, for instance, provides a thorough and highly accurate analysis of your gut microbiome and includes dietary and supplement recommendations based on your own specific needs. For more information, visit Gut Zoomer – Vibrant Wellness (vibrant-wellness.com). These tests are available through Raja Wellness.
Bone broth has a wide array of health benefits for the body, especially the gut. It contains minerals and nutrients in a highly available form that is easily absorbed by the body which are building blocks for the cells of the gut lining, and also helps to reduce inflammation of the gut. Check out our Spring Chicken Bone Broth recipe here!
Fermented foods provide probiotics that are beneficial to digestive health and add to the healthy bacteria in your gut.
Exercise is a great way to reduce stress and improve sleep quality which also affects gut health in their own capacities. Exercise has also been shown to positively impact gut microbial composition. If you need a little assistance and are looking for a low-impact and friendly routine, consider joining one of our yoga classes with Nikki at Raja Wellness!
Acupuncture releases endorphins that trigger the body’s unique healing capabilities. Not only can acupuncture help reduce inflammation, stimulate the central nervous system, and reduce pain and stress—it also has a positive effect on the functioning of your organs and can help to restore balance to the gut.
Aside from gut health affecting how you feel overall, it affects how your body functions as well. Upgrade your microbiome by incorporating these tips into your daily routine and notice a positive difference in your overall well-being. For more assistance, book an appointment at Raja Wellness by exploring www.rajawellness.com, emailing us at info@rajawellness.com, or call our office at 270-506-3853.
Getting our kids to eat healthily doesn’t have to be a nightmarish challenge. You don’t have to be a chef to make delicious meals the family will enjoy; you don’t have to be a master negotiator either. Getting our families to eat more healthily often starts with what is most readily available in the home and our own habits and attitudes when it comes to food. Children often mimic us caregivers—so leading by example can be very effective (for all of us!).
Here are a few tips and reminders to help instill those healthy habits—easily!
These changes may need to be done gradually, and it may take some time for everyone to adjust. If the habits have been in place for a while, just remember to practice patience, understanding, and open dialogue, and the payoff will be huge—with better nutrition, overall health, improved energy, money, and time savings in the end. Eating healthy won’t seem like a “downer” or “punishment”; but a real treat that can be easily shared among the family—and can instill healthy habits that can last a lifetime.
Heart disease is a leading cause of death in the US; more than 800,000 people die of heart attacks alone each year. 1 in 3 deaths in the US are linked to heart disease in most statistical data reviewed. This vital organ is often neglected or inadvertently stressed with poor diet and lifestyle habits. Strokes, heart failure, and many other cardiovascular-related issues are all attributed to poor heart health. Worse yet, it is misunderstood as “only” a pump—when it has other key functions in our body.
Most everyone has heard: reducing cholesterol to healthy levels and maintaining healthy blood pressure are keys to good heart health. Less discussed is the role of Heart Rate Variability (HRV), the variation in time between each heartbeat, as a measure of health. Higher HRV is associated with decreased risks of heart attack, stroke and diabetes. And low cholesterol and blood pressure alone are not enough to maintain a healthy HRV because HRV is largely regulated by the balance of the autonomic nervous system. HRV used to only be measurable with an EKG; but many of today’s wearable fitness devices are accurate enough to give a reasonable estimate of HRV, especially those that have the ability to add data from a Holter monitor or finger sensor.
Yoga and tai chi have a long history of improving health and research is clear that both can directly improve HRV and coherence with consistent practice. Consistent quality sleep, limiting alcohol consumption, regular exercise, drinking adequate water, and focusing on eating real, fresh food with an emphasis on vegetables and healthy fats, also help protect heart health.
How else can you help maintain health HRV? Well, acupuncture has consistently been shown to improve HRV even when the focus of the treatment is on other complaints. When it is focused on regulating nervous system balance and heart function, it’s even more effective. Frequency Specific PEMF has also shown to regulate the autonomic nervous system and therefore HRV. Another great way to improve HRV through enhanced coherence is our equine programs. Just simply being in physical proximity to a horse has been shown to increase coherence and HRV. Add to that the benefits of the meditation and tai chi that we teach with the equine exercises, and you have tools to take home with you to continue to improve your heart health and well-being.
If you want to learn more about heart health I recommend the HeartMath Institute. They are a leading researcher in heart health and generous with their free products to support public health. They offer a number of free classes and publications to help people learn practices to improve their HRV and even have tools for sale to help them measure their progress. This link here is one of my favorite, 10 HeartMath Practices | HeartMath Institute.
The new year has arrived, and many of us have finalized our resolutions list and are ready to put our plans into action for a flourishing year ahead. More often than not, we aim to focus on our health—and make up for any detrimental behaviors we participated in prior. And let’s face it—while some of us have become rather health-conscious over the past couple years; some of us have picked up or over-indulged in some less than desirable habits recently, especially considering the stress we’ve all been under (crazy times!). Let’s rethink that alcoholic drink into something that nourishes the body and spirit!
It can seem difficult to cut back. There will always be a hard week, a reason to celebrate, a social function where drinks are flowing, an encounter with the in-laws (yikes!). You get the idea; things that prompt a drink are plentiful. But the health benefits of not only cutting back your alcohol intake, but replacing it with something that’s good for you are even more plentiful, and it doesn’t have to feel awkward or like you’re making a sacrifice.
Let’s start with Kombucha! Kombucha is a great replacement for an alcoholic beverage when you’re craving a tangy, refreshing beverage. It’s made from a base of green or black tea and sugar, and is fermented from a week, up to a month. The fermentation process does produce a TRACE amount of alcohol. Less than 0.5%. But that process also creates that zingy flavor that pleases a refined palate with a little “kick.”
Kombucha is high in polyphenols—which promote gut, brain, and heart health. It’s also rich in B vitamins and contains compounds that in some studies have been associated with improved GI and liver function. Be careful to choose kombucha with no added sugar, or if you’re up for trying something new, you may enjoy making your own kombucha at home.
If you enjoy the art and ritual of creating a cocktail, consider hand-crafting a delicious mocktail instead. Make one for yourself after a long day and enjoy as you begin to wind down, or offer mocktails the next time you host a dinner for friends at your home! It’s fun to play around with ingredients and cater to your own personal taste. If you love to cook, up your game by pairing a thoughtfully crafted mocktail with your best dinner recipe. Keeping it more simple, try serving some tacos and pair with this tasty and easy “margarita” recipe:
Ice
4 lime wedges
1 ½ oz fresh lime juice
1 ½ oz fresh lemon juice
3 oz simple syrup
1 ½ oz sparkling water
2 tbsp kosher salt (I highly recommend the Margarita Sea Salt blend at Raja Goods! It’s a course, smoked chipotle salt)
Place salt on a plate and set aside. Place a lime wedge over the rim of your margarita glass, swiping it around the glass until the rim is wet. Turn the glass upside down, setting the rim into the salt. Repeat with a second glass. Pour lime juice, lemon juice, simple syrup, and sparkling water in a cocktail shaker filled with ice . Put the top on the cocktail shaker and shake to combine and chill. Pour into glasses and garnish with a slice of lime. Enjoy!
Here at Raja Wellness and our new store, Raja Goods—we have a special love for mocktails. We offer blends made from high quality, adaptogenic herbs to be enjoyed along with their many health benefits. Be sure to ask about our mocktails at your next visit!
If you’re reluctant to miss out on your favorite spirits, you may want to check out www.ritualzeroproof.com. They offer replacements that taste just like the real thing! Add to a healthy mocktail and you won’t miss a bit of the flavor from your favorite drink.
Remember, big improvements come from small adjustments. Consider rethinking your drink as a resolution this year. Cheers!
