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  • 05/19/2018 9:11 PM | Amanda Girton

    Cool Down with Refreshing Meals this Summer

    It’s summer and it’s hot. Of course, we all still have to eat but who wants to turn on the oven or stand over the stovetop in a hot kitchen? Not us! When the sun is shining and the temperatures are rising, we want cool, light and refreshing food that won’t weigh us down or turn the kitchen into a furnace. 

    That’s where raw dishes come in. No, we are not saying that you have to switch to an all-raw diet but even one raw meal a day has lots of benefits. Not only does it free us from the heat of cooking but raw dishes tend to be lighter and healthier. Maybe you’ve been thinking about eating more raw foods but don’t know where to start? Here are a few raw, vegan, refreshing and simple recipes to spice up any dinner, pool party or summer BBQ. 

    Honey Lime Salad Dressing: Combine ingredients and toss over a bed of fresh greens

    • 3/4 Olive Oil
    • 5 tablespoons fresh lime juice
    • 1 1/2 tablespoons raw honey
    • 1 1/2 teaspoons dijon mustard
    • 1 clove of garlic, minced
    • pinch of sea salt
    • pepper to taste

    Fruit Salad: Combine fruit, Drizzle with honey and lemon juice. 

    • 2 cups cubed pineapple 
    • 2 cups sliced strawberries
    • 2 kiwi peeled and sliced
    • bananas, sliced
    • 2 oranges, peeled and sectioned
    • 1 cup grapes
    • 2 cups blueberries
    • 1/3 cup lemon
    • 1.4 cup honey
    • 1/4 teaspoon cinnamon

    Chia Seed Pudding: Combine all ingredients. Let set for 30 mins.

    • 2 cups coconut milk
    • 1/2 cup chia seeds
    • 1/4 cup maple syrup
    • 1/2 teaspoon vanilla
    • 1/2 teaspoon cinnamon 

    Carrot Spinach Ginger Juice: Juice carrots. Juice Ginger. Juice spinach. Combine and enjoy!

    • 4 large carrots
    • Handful of spinach
    • Thumb sized chuck of ginger
  • 05/14/2018 8:48 PM | Laura Turley (Administrator)

    Swimsuit weather is here, and many of us are concerned about that annoying cellulite that just won’t go away.  What is it and why is it so difficult to get rid of?

    Cellulite is the buildup of fats, proteins (which attract water) and other waste products that have not been removed from the body. When the lymphatic system is working properly, it carries away all of these toxins. But when things get clogged up and blood and lymph circulation decreases, the surrounding tissue weakens and retains fluid causing cellulite to develop. Cellulite forms in the areas of the body where circulation is most impaired.

    There are many reasons that the lymphatic system becomes congested. They include inactivity and improper diet, infections, injuries, scar tissue and adhesions, environmental toxins, hormone imbalance, and the normal aging processes. Some of the visible signs of congestion are swollen fingers, ankles or joints, chronic congestion, sluggish digestion, brain fog, premature aging of the skin, a swollen face, and cellulite, to name a few.

    To get rid of cellulite effectively, you need to address the two main underlying causes which are increased body fat and congestion of the lymphatic system. In addition to exercise, a healthy diet and drinking plenty of water, Lymphatic Enhancement Therapy (LET) is an excellent way to rid the body of toxins, build the immune system, and loose cellulite.

    Employing the latest in technology, LET utilizes sonic and electromagnetic waves to stimulate the lymphatic flow, often yielding immediate improvement in one or more areas. Relaxing, painless and safe, LET is becoming a widely-used and effective modality in doctors’ offices and integrative health facilities around the country.

    LET can also assist with issues such as lymphedema, breast lumps, inflammation, chronic pain, joint aches, allergies, sinus, respiratory problems, headaches, prostate problems, hormone imbalance, immune and fatigue problems.

    Do you know someone suffering from unsightly cellulite or one of the other issues I’ve mentioned? If so, do them a favor and have them call me. I’d be honored to help.

    Laura M Turley
    Licensed Massage Therapist, MA #72501
    Certified Lymphatic Enhancement Therapist

  • 05/12/2018 4:40 PM | Les Cole, MD

    Our Live Well Weight Management program is designed to help you achieve your optimal body composition and maintain it for your life. Though we measure your weight, what we track are multiple other measures that give us a much deeper look into your metabolic direction. Two of these measures - % body muscle & % body fat. Since muscle weighs so much more than fat, you can be building muscle and losing fat and actually gain weight, but your clothes begin to fit differently. This is why weight is such a poor measure of what is happening in your body: you can be losing muscle as part of why you are losing weight. This is a poor long term outcome, since your muscle burns mostly fat at rest, the more muscle you have, the more of your fat you will burn. That said, because most everyone is focused on weight & weight loss we use these terms until we show you the difference.

     The Live Well Weight Management program is not a diet, though you can lose weight on it fairly quickly, should you opt for that track. There are several initial meal plans that you can chose from and as you lose weight you will learn how to add in additional variety to your diet. This is different from most diets. The part where most people fail – you can’t maintain a restrictive diet, including the narrowly expanded “maintenance phase” of most diets, so you stop and go back to your original way of eating because you have not made a life style change. At this point, for several reasons, including having lost muscle, you rebound and regain most of the weight and even more than you have lost during your diet.

    The secret behind how Live Well Weight Management works is, for weight loss, keeping your insulin low so your fat cells can release fat to be burned. And low insulin allows the fat you eat to be burned for energy, preventing it from being stored in your fat cells. The way we allow you increased variety is by ensuring that when you do eat insulin stimulating foods (which are allowed) you do not eat fat containing foods. This puts you in control of balancing your fat loss & learning a new food lifestyle simultaneously.

    With our Live Well Weight Management Program you will:

    ·         Achieve an Optimal Weight that is focused on Your Optimal Body Composition.

    ·         Lose weight at a healthy pace.

    ·         Build Muscle and Burn Fat by both diet & exercise

    ·         Be able to choose your initial meal plan.

    ·         Be able to make adjustments to this initial meal plan to help you “stay in the game” instead of giving up or cheating.

    When it is time to initiate your longer term Lifestyle eating habits, you will be able to:

    ·         Eat foods that aren’t on the narrowly expanded “maintenance phase” of most diets.

    ·         Add back a large enough variety of foods to keep food/meals interesting.

    ·         And, most importantly, do this in a way that greatly expands food choices, which again will “keep you in the game” until you have created a new Lifestyle.

    Additional benefits that you are likely to experience with improving your Food Lifestyle include:

    ·         Increased energy

    ·         Clearer thinking

    ·         Decreased inflammation

    ·         Diminished pain

    ·         Improved feeling of wellbeing

    ·         Decreased Risk of Heart Disease

    ·         Decreased Risk of Diabetes

    ·         Decreased Risk of Cancer

    That is ultimately what it takes, making changes that become habitual. Remember Einstein’s definition of Insanity – Doing the same thing over & over and expecting a different result! If you are tired of Yo-Yo dieting, aren’t happy with the way your body looks and want to begin a Healthy Lifestyle our Live Well Weight Management Program may just be for You.

    If you have had problems losing weight on other diets or are not losing fat on the Live Well Weight Management Program, there is a reason. These may include such things as food sensitivities, hormone imbalance, poor nutrient absorption, environmental toxins, genetic mutations, etc. We can test for and often correct or work around these imbalances at St. Petersburg Health & Wellness at an additional cost.

    We invite you to come learn to Eat Well to Look Well and to “Live Well”.

  • 05/01/2018 2:56 PM | Nicole Dennison

    It’s true!

    Having a healthy physique starts with a good night’s sleep.

    However, if you’re a busy professional, you’re probably rolling your eyes and muttering, “I know, I know.”

    But, do you know?

    Do you know that skimping on sleep makes you sick, fat, and stupid?

    Do I have your attention now?

    Every aspect of your life is affected by sleep. If you’re like most busy professionals, you’re sleep deprived.

    According to the Center for Disease Control and Prevention (CDC): “An estimated 50-70 million U.S. adults have chronic sleep and wakefulness disorders, and the percentage who report <7 hours of sleep on average has increased since the 1980s to approximately one third of all U.S. adults.”

    That means that one out of five people suffers from not enough sleep. Yikes!

    Not Enough Sleep Will Make You Sick

    Not getting enough sleep can have both short-term and long-term consequences and significantly impact your health.

    Short-term effects:

    ·         Difficulty focusing your attention

    ·         Increased anxiety

    ·         Nodding off at the office or when driving a vehicle

    ·         More easily distracted

    ·         Delayed reaction times

    ·         Low glucose levels

    ·         Irritability

    ·         Increased risk of workplace injuries and traffic accidents

    Long-term effects:

    ·         High blood pressure

    ·         Elevated mood swings

    ·         Impaired memory

    ·         Hormonal imbalances

    ·         Obesity

    ·         Psychiatric problems, including depression and mood disorders

    ·         Increased risk of having a heart attack or stroke

    ·         Amplified stress on significant relationships

    Here’s why: According to the Mayo Clinic: “During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress. Sleep deprivation may decrease the production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep.”

    Not Enough Sleep Will Make You Fat

    This part of the obesity puzzle isn’t new — research has already shown that sleep deprivation can change how your cells respond to insulin.

    The research found that when you don’t get enough sleep:

    ·         You have higher levels of a leptin and ghrelin —the “hunger hormones.”

    ·         Too little sleep plays havoc with your fat cells, making them less sensitive to insulin, which can lead to obesity and type 2 diabetes.

    Here’s why: In 2010, The International Journal of Endocrinology reviewed “Sleep and Metabolism: An Overview” and reported: “Sleep is intricately connected to various hormonal and metabolic processes in the body and is important in maintaining metabolic homeostasis. Research shows that sleep deprivation and sleep disorders may have profound metabolic and cardiovascular implications.”

    Not Enough Sleep Will Make You Stupid

    Sleep allows your body to regenerate muscles and neurons in the brain. And when there’s a lack of sleep it causes the neurons in your brain to malfunction.

    Lack of sleep slows down your:

    ·         Ability to think coherently

    ·         Impairs your memory

    ·         Diminishes your ability to concentrate

    ·         Impairs your decision-making process

    ·         Contributes to depression.

    ·         Impedes learning

    Here’s why: When you don’t get enough sleep the part of the brain that governs decision-making and impulse control — the frontal lobe — is negatively affected. During sleep, your brain is processing information, consolidating memories, making connections, and clearing out toxins.

    Furthermore, the part of your brain that deals with processing language —temporal lobe — is not as adept at doing so when it’s deprived of sleep. This makes it difficult to formulate coherent thoughts and can lead to slurred speech.

    3 Things to Keep in Mind

    Look at sleep and having a healthy physique from a holistic perspective:

    1. A healthy physique isn’t just about body shape. It is about the overall shape (or condition) of your body and how that affects your emotions.

    2. Your self-esteem is, in part, tied to how you see your physique. When you feel good about how you look, it makes a difference in how you view yourself. So, instead of counting calories, focus on having a healthy physique that you can love.

    3. Eating healthfully and exercising isn’t enough. If you’re eating right and exercising, but still can’t get your body to a healthy physique, it is time to look at your sleep habits.

    5 Reasons Why It’s so Worth It to Sleep Well

    1.      Getting enough sleep keeps you from making impulsive decisions.
    That means you’ll be able to make healthier food and drink choices.

    2.      Sleep recharges your body so that you’ll feel energized to participate in calorie-burning, body-toning, endorphin-flowing exercise.

    3.      Sleep improves your Body Mass Index (BMI).

    In “Sleep and Metabolism: An Overview:” “More than two dozen epidemiological studies from around the globe looking at sleep deprivation and BMI in humans have shown an association between decreased obesity and an increase in sleep duration.”

    4.      Detoxification occurs at night.

    A healthy physique requires a detoxification process, which occurs primarily at night while you sleep. That means that when you sleep well, you are essentially losing weight while you sleep.

    5.      Sleep helps you maintain the necessary self-control for healthy habits.

    Busy professional women who achieve their goals have healthy habits in place. Sleep helps you maintain self-control so you can create healthy habits. Healthy eating habits create a healthy physique. A healthy physique is a component of healthy self-esteem.

    It’s circular! The best of one affects the best of another. That’s why it’s so worth it to sleep well.

    Good sleep occurs when your body is balanced. And having a healthy physique starts with a good night’s sleep. Sadly, when it comes to achieving a healthy weight, most people think about restricting their caloric intake by counting calories and getting more exercise. Stop doing that! It’s better to count your Zzzzs. Here are five reasons why getting a good night’s sleep is so worth it.


    Nicole Dennison is a Certified Holistic Health Consultant providing education, guidance, and mentoring primarily to women ready to holistically heal their body and emotions. If maintaining a healthy physique is important to you, sign up and receiver her FREE video course, “Three Days to Your Vibrant Health” at: http://nicoledennison.com/3-days-vibrant-health/

  • 02/27/2018 5:39 AM | Lucy Husarkova

    Learning self-care is surprisingly difficult for most women. We spend so much of our time caring for others and making sure all of their needs are met, yet rarely take the time to love ourselves in the same way. One of the best ways to show yourself some love is by developing a natural, healthy skincare routine. Choosing a homeopathic friendly skin care line will help your body detoxify from the inside out, leaving you with healthy, glowing skin that looks fabulous.

    Your skin is your body’s largest organ. Taking care of it affects how you look, how you feel and how your body functions. Many women use skincare products they see advertised on television because they make incredible claims about anti-aging or skin clarity. What you may not realize is how many heavy metals are used to produce most skincare products. Your skin absorbs up to 60% of all toxins or chemicals you put onto it. Absorbing these chemicals means they enter your bloodstream and spread throughout your entire system. Now, think about the petroleum by-products and other chemicals in most available skincare items you find in the store. Do you really want those toxins in your body?

    There’s A Better Way To Love Your Skin

    Inlight skincare products are 100% organic, formulated from herbs and flowers by Dr. Mariano Spiezia, a medical herbalist and skin care expert, known as the father of the organic beauty movement in Britain. Dr.Spiezia has been named as one of the top 25 “Who’s Who in Natural Beauty” three different times. He is dedicated to formulated pure, quality 100% organic skin care that feeds the skin with nature’s bounty, resulting in smooth, glowing healthy skin.

    Developed in the U.K., Inlight was one of the first skincare line to receive a certification of 100% organic, using only food grade organic ingredients. The secret to these incredible products is the Bio-lipophilic Matrix®, a specific blend of pure vegetable oils (cold pressed and organically certified) selected for their fine biochemical affinity on a lipid level with the human skin. Such oils are empowered using special techniques developed by Dr Spiezia to give them a unique energy imprinting and "positive conditioning", as well as a high vibrational charge.

    This Matrix® is naturally identified and accepted by the skin due to its similarity to the human sebum (the natural fat produced by the skin). The pure natural origin of ingredients and the energetic frequency of this blend gives out a particular energy input that triggers the skin to retune itself to the primordial essence of health and harmony.

    Do Organic Herbs Really Work For Skincare?

    From the beginning of time, nature has provided us everything we need to take excellent care of our skin, keeping it moisturized, soft and free of blemishes. By using only organic herbs, flowers and botanicals, along with natural oils and beeswax to create Inlight products, Dr. Spiezia formulates luxurious skincare products that are made in small batches so the integrity of the product is meticulously preserved.

    Herbs and natural oils provide so many healing and restorative properties for our health and wellbeing. They can be anti-aging, anti-inflammatory, moisturizing, detoxifying and more. Scientific formulations combine various herbs and oils for curative, beautiful results. Inlight’s Body OIl With Arnica utilizes the anti-inflammatory and pain reducing properties of arnica oil to help your entire body heal from the daily stresses of life. The Face Oil stimulates skin cell renewal through jojoba oil, rosehip oil, primrose oil and rosebud extract.

    Your body needs water to function properly. Experts say as much as 60% or more of your body is made up of water. Drinking plenty of clean fresh spring water is a critical step in keeping your body moisturized. In addition, you need to retain that moisture in the skin. Coconut oil is an amazing moisturizer, helping you keep the moisture locked in where you can utilize it.  Coconut oil is found in several Inlight products, including the Leg and Foot Balm, which helps heal that dry, cracked skin on your heels and keep your feet and legs feeling energized and looking like satin.

    Antioxidants are another important nutrient for your skin. They fight those free radicals that lead to aging signs like wrinkles and even fight cancer. Many of the herbs Inlight infuses into their products are powerful antioxidants, including sesame oil, green tea extract and evening primrose oil, which are all used in the Face Cleanser.

    Can Organic Skincare Treat Skin Conditions?

    Organic skincare is pH balanced and is a superior way to treat many different skin conditions, including rosacea and redness, acne, cellulite, puffy eyes, dark circles, dry skin and more. At Hug Your Skin, we’ve put together an acne protocol, which is helping many women fight those oily blemishes that can continue past adolescence and into maturity.

    The best way to get started treating any skin condition is with a daily routine of quality, organic skin care. Our Self care challenge is to begin or renew your daily routine with the healthy, homeopathic quality of Inlight skincare products. It’s a simple daily ritual that will show you markedly improved skin as you incorporate it into your routine.

    The Self Care Skincare Challenge

    Step 1: Do a deep cleanse with our Face Cleanser. This cleanser removes all of your makeup as well as any other impurities.

    Step 2: Use our Floral Face Tonic, which is alcohol free, to bring freshness and light to your skin.

    Step 3 Daily Face Oil or Deep moisturizer is your protecting moisturizer to keep you skin hydrated all day.

    Once weekly give your complexion an extra treat. We have a scrumptious Chocolate mask to increase the moisture and the supple touch of your skin. To get that rejuvenating tingle, try our Superfood weekly.

    Get ready for the renewal and joy of spring by stepping into this beautiful skincare challenge. You’ll love your skin when you Hug Your Skin.

  • 02/17/2018 10:46 AM | Terri Cabral


    Detox and feed your mind for a healthier life

                                                            By Terri Cabral

    "Heal Thyself"

    Healthy thoughts, healthy life, think positive and you will see the best in your life. Think negative and you will find yourself always looking at the glass half empty and a life full of gloom and doom, you may even wonder if there is a black cloud hovering over you. Our brain needs to be fed healthy information, just like healthy fats and proteins (nuts, avocados, salmon, tuna, flax seed, coconut oil and many more) research shows that omega 3 fatty acids are highly concentrated in the brain and appear to be very important for cognitive (brain memory and performance)and behavioral function.

    There is a saying that goes like this, if you think you are you are!! We must envision a good life, set goals and put action into our dreams. We don’t become what we wish for, we become what we believe. It is our own thoughts that control our emotions and actions. Scientists and doctors have proved this Dr. Mercola says according to scientists changing your health might be as simple as changing your thoughts and beliefs, our beliefs can change our biology. Dr. Ericksen believes that we have the power to heal ourselves, increase our self- worth and improve our emotional state. This was all proved in the Human Genome Project done in 2003 completed by various doctors and scientists including Dr. Ericksen and Dr. Mercola.

    Many Doctors suggest positive books and funny movies to their patients so new endorphins will flow through their body.

    Anthony Robbins says “You must stand guard of the door of your mind”. As children we dream, we see the possibilities and the excitement and as we grow up people come along and say you can’t do that, people like you aren’t able to do such things, you don’t have an education and so on. We believe these false statements and make up some more along the way. What if we changed the programming in our minds and believed that we could accomplish anything that we put our mind to.

    Let’s think of the possibilities and not the impossible

    Ghandi said

    Your beliefs become your thoughts

    Your thoughts become your words

    Your words become your actions

    Your actions become your habits

    Your habits become your values

    Your values become your destiny

    Pretty powerful words, as a matter of fact research shows that a very high number of inmates constantly heard, that they would never amount to anything, by family and society and those words became their belief system.

    Dr. Wayne Dyer says” Change your thoughts change your life”

    So how will you live your life and nurture your brain?

    Dennis Waitley said: Nurture your mind with great thoughts for you will never go higher than you think. Why would we think anything less?

    What we need is inspiration and sometimes a checkup from the neck up. The diagnosis is often called stinking thinking.  Let’s think thoughts of health, happiness, greatness, peace and wealth.

    Get up thinking, today is a great day, abundance flows through me. Any worries or fears that you may have change the thoughts to a positive affirmation, after all, all fear is false evidenced appearing real, so let go of your fears think and act like greatness is within you and that all things are possible.

    What you choose to think about and dwell in life, will make or break you as to what type of person you will end up becoming.

    Dali Lama says the practice of dharma which is happiness can be achieved by training the mind to replace the previous negative conditioning with positive conditioning, through this change we can transform ourselves, society and the future of the world. He also goes on saying that survey after survey shows that unhappy people, tend to be the most focused. They focus on thoughts that lead to negative emotions and behaviors that are not only harmful to them but, also to others. So why spend so much time thinking about things that harm us and not the things that move us forward and make us happy and healthy? We know that we can’t change the past, the future is not here, what we have is now and this is the moment that we can change. Your future is a direct reflection of the thoughts that you have today, so choose your thoughts carefully.

    Detox your mind by removing yourself from negative environments and negative people, do things that make you happy, change the paradigm with a new feeling and new belief system, new feelings are important to create universal attraction (the law of attraction). Feel what you want in your new life, visualize it and feel the end result. Think what if it’s possible, what if I could?

    Write down your goals and dreams, start a bucket list, connect with nature, read good books, listen to inspiring speakers, remove clutter from your life and use feng shui when decorating. Add color to your environment, color is very high frequency that lifts your mood and energizes, eat healthy brain foods to enhance your well- being, give you more energy and clarity. Stay active, exercise reduces stress and releases endorphins (happy chemicals) into your brain that make you feel good. Happy brain, happy you!


    Cabral Holistic Coaching 





  • 02/13/2018 6:58 PM | Nicole Dennison

    When I think of depression, I see it as a murky moat around the castle of joy that is your life.

    When you’re experiencing depression, you’re outside the castle. You’re an outlier, detached from your joy, standing on the other side of the moat. The drawbridge is up. You can see lights on in the castle and hear children playing and wafts of laughter. Nevertheless, no matter how much you want to be inside the castle, you can’t figure out how to get there. You feel exiled, unable to move, and hesitant to act. Your castle of joy feels far, far away.

    Why are so many people experiencing depression?

    The drug industry claims that depression is caused by a chemical imbalance in the brain. But is that true?

    Psychologists maintain that the causes of depression are unknown.

    The antidepressant drug industry is driven by multibillion-dollar sales each year. Since 2008, depression has been on the rise.

    What’s going on here?

    In a nutshell: Drug companies are treating the symptoms, not the person.

    As a Certified Holistic Health Consultant, my point of view is from a whole-person perspective. I don’t just look at the symptoms. I look at the person.

    There are natural ways of dealing with depression. And one of the most inexpensive, and readily available means to ease depression is through sleep.

    I’ll talk more about that later.

    For now, let me ask:

    Are you feeling sad or depressed?

    We all feel sad, from time to time. Feeling sad is a normal part of life and living.

    However, if you’re experiencing persistent feelings of sadness, anxiety, hopelessness, and disinterest in things you once enjoyed, this is not normal.

    Depression impacts you and everyone around you.


    Whether you observe depression in others or know this about yourself, depression is


    ·         Depression affects your ability to make affirmative, healthy decisions. It doesn’t matter if it’s a little or big decision.

    ·         It negatively affects all your relationships, professional and personal.

    ·         Depression affects your ability to love yourself. How can you love yourself when you’re in an emotional, mental and physical funk?

    ·         It slows or impedes your ability to maintain healthy habits.

    Depression is insidious and keeps you from experiencing joy.

    Castle of Joy

    If you’ve been experiencing depression, I have great news for you.

    Today, I’m lowering that drawbridge.

    I’ll help you cross over the moat and enter your castle of joy. I’ll show you how to interact with the world better; how to be clear-headed when making decisions; and start you on your way to incorporating healthy habits back into your life.

    Here’s what you need to know: No matter how you’re feeling now, you deserve joy.

    Let’s get started lowering the drawbridge!

    Three Things You Can Do to Lower Your Drawbridge

    Let’s face it: You can’t afford to allow depression to sabotage your professional and personal efforts.

    Yet, it does.

    According to the National Sleep Foundation: “The relationship between sleep and depressive illness is complex – depression may cause sleep problems and sleep problems may cause or contribute to depressive disorders.”

    So, the first thing to do is pay attention to your sleep, get it regulated and under control.

    Follow these three tips to ease depression:

    1. The most important thing is to make sleep a priority.


    Because chronic stress elevates your cortisol levels. And since cortisol is a hormone produced by the adrenal glands, when your cortisol levels are bumped up, day after day, your adrenal glands eventually poop-out. This is called Adrenal Fatigue.

    Lack of sleep causes hormonal imbalances that affect brain activity and physiological responses.

    Cortisol production should gradually decrease through the day until it reaches its lowest levels late in the evening when you’re ready for bed. However, if your cortisol levels don’t decrease in the evening because you’re stressed, this leads to you feeling more awake and energetic in the evening and less ready to go to sleep.

    When cortisol production doesn’t get shut off, it leads to serious sleep issues. And when cortisol remains elevated, your body receives an energizing signal that makes it difficult to relax and fall asleep. Instead, you’ll be energized to get lots done.

    There are supplements that help reduce cortisol levels and enable you to sleep better. Supplements vary for each person and depend on other health factors. Excellent choices are:

    ·         Valerian root.

    ·         Magnesium.

    ·         Melatonin.

    ·         Magnolia bark.

    Take away: Make an agreement with yourself to make sleep a priority, no matter what.

    2. One hour before bedtime, begin powering down. You can program your smartphone to alert you, get Alexia to set an alarm, or even set the good ole alarm clock to notify you when it’s one hour before bedtime.

    When the alert, alarm, or notification goes off, that’s the cue for your body and mind to begin to wind down.

    Just like when you were a child, you’ll create for yourself a bedtime ritual that is soothing, peaceful, and nourishing. You can do that by:

    ·         Quieting your mind with meditation.

    ·         Using relaxing scents in your room.

    ·         Sipping comforting tea.

    Take away: Honor the bedtime ritual.

    3. Balance your body with healthy eating throughout the day.

    I cannot say it enough: Good sleep begins with the first meal of the day.

    In order to get a good night’s sleep, consume protein first thing in the morning.

    Eating protein for breakfast or having a protein smoothie in the morning sets your body up for a restful sleep in the evening by balancing blood sugar levels.

    Next, stop eating carbohydrates three-to-five hours before you go to bed.

    Since carbohydrates cause your blood sugar to spike, if you eat carbs right before bed you’ll experience low blood sugar during your sleep cycle and that may cause you to get up and eat. Not only will that cause you to gain weight, it throws you out of the deeper sleep that is so needed.

    Choose snacks before bed that ‘relax’ the body rather than stimulate it such as:

    ·         A banana protein smoothie made with nut milk, whey or pea protein.

    ·         A bowl of Kiwi.

    ·         Peanut Butter on a spoon.

    ·         Walnuts and Almonds.

    ·         Sugar-free, organic yogurt or Greek yogurt with flaxseeds and oats.

    ·         Hummus.

    Take away: Sleeping well requires that your body have the right mix of vitamins, minerals, phytonutrients, hormones, and neurochemicals.

    So, before you go the traditional route and start taking prescription antidepressants or, if you’ve been prescribed antidepressants and aren’t seeing the results you expect, know that there are natural health and healing alternatives to ease depression. And one of the best ways is through sleep.

    If you are struggling with depression and don’t know where to turn, Certified Holistic Health Consultants are here to help. They treat people, not just symptoms.

    I’ll end with this:

    A client of mine who suffered from periodic depression agreed to implement these natural health and healing steps so that she could experience more joy in her life. Several months later she found her professional purpose in life and became engaged to be married. I asked her how she was doing with her sleep cycle and she replied, “I depend on it. I have too many wonderful goals in life now. I want my happy goals, so I make sleep my priority."

    My client deserved joy. So do you. You deserve all the joy that life and living have to offer.

    In order to live fully in your castle of joy, you must first love yourself. Love yourself enough to give your body this time to rest. The drawbridge is down. Come in and enjoy your castle of joy!

    Nicole Dennison is a Certified Holistic Health Consultant providing education, guidance, and mentoring primarily to women ready to holistically heal their body and emotions. If learning about natural and healing alternatives to ease depression is important to you, visit: http://nicoledennison.com/3-days-vibrant-health/ Sign up for her FREE video course, “Three Days to Your Vibrant Health.”

  • 01/25/2018 2:42 PM | Carla Clayton

    6 Ways to Cleanse Your Body

    6 Ways To Cleanse Your Body

    In the world we live in, many have adopted an unhealthy lifestyle and there are different reasons for this.

    One of the reasons is having a hectic routine where most of our time is being spent at work. This leads to buying fast food to save time, having no decent sleep,
    and not having enough time for any physical activities.

    In other words, this is a routine where health is the least priority.

    Another probable reason is giving in to what our body wants without realizing the consequences. Many of us are guilty of being addicted to foods that are too tasty, too oily, or too sweet although we know that these are not good for the health.

    Another thing that contributes to a poor health condition is the environment which involves water and air pollution, and it can also be the nature of work you do. These kinds of lifestyle may deteriorate your health and will eventually affect your mood, relationships, and even performance at work.

    Fortunately, there are ways to clear our body of toxins we are exposed to everyday.

    What are toxins?

    Toxins refer to all the pollutants, artificial food ingredients, metals, chemicals, pesticides, and poisons that harm our body.

    We are in constant contact with harmful organisms and pollutants. They’re in the air we breathe, in our food, and in our water, and it’s very difficult to get away from them. Over the years, the source of many health issues are the toxins that have built up in our bodies.


    Fortunately, there are ways to counteract some toxins and pollutants. Your body’s natural detoxification processes exist to deal with the ones we can’t avoid. You can help your body perform these processes with regular cleansing.

    First, let’s understand the natural ability we have to cleanse ourselves.

    Our excretory systems plays the largest role in detoxification because they remove waste products from the body.

    Main organs that compose the excretory system

     and their cleansing functions:

    • Skin
      - The skin helps in elimination of toxins through the sweat glands. The purpose of sweat is to regulate temperature, but it's a multifunctional system. When sweat passes through the sweat glands, it takes the toxins with it.

    • Lungs
      - The lungs help remove the waste gas we acquire from breathing called carbon dioxide.

    • Kidneys
      - Kidneys filter the blood and help flush waste from the body through urination.

    • Liver
      - It's the liver's job to filter an excrete wastes, drugs, and other foreign substances.

    • Large intestines
      - Large intestines absorb water and remaining nutrients from food. It also converts waste into stool to be expelled from the body through defecation.

    • Brain
      - Even your brain flushes toxic molecules while you sleep.

    Our body is detoxifying itself all the time, around the clock 24/7 so it's essential to take care of our organs and allow them to the their job.

    6 Ways to Cleanse Your Body:

    1. Watch your diet
      - Detoxifying your body is not only about what you avoid, but also about what you eat. You can go a long way by following a healthy diet.

      Some foods that aid detoxification are:
    • Garlic
      - Although garlic does not directly flush the toxins out of the body, it does contribute to detoxification as it helps increase the production of glutathione, which is an agent that filters toxins that are coming from the digestive system and helps as well in the detoxification and purification of the liver.

    • Lemon
      - Drinking lemon has lots of benefits which is why it is not a surprise that lemon with warm or room temperature water is one of the most popular ways to detoxify. Not only does it help in losing weight, but it also helps in the body's proper digestion which leads to eliminating symptoms such as heartburn.

      Drinking lemon water also helps in lowering the cholesterol and sugar level in the body and it also curbs the appetite by having the body feel full and satisfied.

      Lemon also helps in the cleansing of the body and the cleansing of the liver.

    • Broccoli sprouts
      - A study published online in the journal Cancer Prevention Research suggests that broccoli sprouts may help detox toxic pollutants. Broccoli sprouts contain a compound called glucoraphanin that can help protect you from air-pollution hazards.

      Glucoraphanin works to elevate enzyme levels in the liver and other tissues that increase the detoxification rate for environmental pollutants that we inhale or ingest.

      This leads to faster excretion of these toxins, reducing the likelihood that they will cause harm.

    • Mung beans
      - The proteins, tannins and flavonoids in mung beans are also considered effective for binding to and clearing pesticides and heavy metals like mercury and lead from the body.
    1. Drink plenty of water
      - Your body's most basic functions requires water. The body needs water to produce saliva, help perspiration and remove waste.

      The more fresh, pure water you put into your body, the more toxins can be dissolved and cleared away. Remember, water is the solvent of solvents.

      Nothing is more cleansing, purifying, healing, than fresh clean water.
    2. Purify the air you breathe
      - Another way to reduce your exposure to toxins is by breathing clean air. While you can't control the whole environment, you can control the air in your home.

      Pet dander, mold, smoke, fumes, mildew, and microorganisms can make the air in your home more toxic than the air outside. Invest in a high-quality air purification device to keep your air fresh and toxin-free. However, if this is out of your budget, get a few house plants instead; they're nature's air fresheners and they help filter the air, and remove toxins.
    3. Opt for the right foods
      - Lightening its load and decreasing the toxins you put in your body is one of best things you can do to support your body's detoxification process.

      Choose organic vegetables and fruits over fast food and other processed foods.GMO products and pesticide-contaminated foods add harmful toxins to your diet. Avoid them like a plague.
    4. Exercise and Meditation
      - Exercising helps you sweat, and sweating helps release toxin through your skin. Studies have traced amounts of cadmium, mercury, arsenic, and lead in sweat.

      Meditation helps you clear your mind and reduce stress. Stress can be as toxic to your health as chemicals. A troubled mind can cause the physical body to function poorly.
    5. A complete body detox
      - A complete body detox is a step-by-step process that focuses on each organ involved in ridding the body of toxins. The program should focus on removing harmful organisms, chemicals, and toxic metals while cleansing your colon, liver, and kidneys.

    If you want to eliminate toxins and maximize your body’s natural ability to cleanse itself, while restoring and maintaining a digestive balance, Shaklee's Healthy Cleanse Kit can help you get a clean start.


    Vita Mag

    Learn More.

    You can also try Shaklee's Healthy Cleanse and Weight Pack. It has the same Healthy Cleanse kit with a supporting diet plan for those who want to lose the right amount of weight after cleansing.


    Acid Causes Needle-shaped Crystals To Form In The Joint

    Learn More.

    Cleansing is a long and committed process but can be especially rewarding. If you’ve never performed a cleansing before, I recommend Shaklee Healthy Cleanse. It’s a 7-day cleanse program that will help you eliminate toxin accumulation and feel great.

    Thanks for reading!

    Carla Clayton, The Wellness Lady


    and learn the right questions to ask when buying 
    your next vitamin supplement.

  • 11/28/2017 7:25 PM | Fred DeFelice

    Although chlorinated tap water can be dangerous when used as drinking water, there are more hazards when this kind of water is used for bathing. On average, you take in one to two gallons of water per day. But when you bathe or shower, you expose yourself to at least 25 gallons of water.

    The problem is your skin absorbs anything that touches it, including chlorinated water. Once absorbed, DBPs can go straight to your bloodstream. Your skin does not break down molecules and eliminate contaminants as your digestive system would. According to studies, a 10-minute shower can raise your bloods Trihalomethanes (THM, a common DBP) levels by as much as 700 percent.

    What’s worse is chlorine agents in water can vaporize before they hit the floor. When you inhale the steam, these go straight to your lungs. When using hot water, the ill effects of inhalation and skin absorption are magnified. Hot water triggers your pores to open, and hot environments can cause vapors to form much quicker.

    Chlorine and Your Drinking Water

    "The drinking of chlorinated water has finally been officially linked to an increased incidence of colon cancer. An epidemiologist at Oak Ridge Associated Universities completed a study of colon cancer victims and non-cancer patients and concluded that the drinking of chlorinated water for 15 years or more was conducive to a high rate of colon cancer." Health Freedom News, January/February 1987

    "Long-term drinking of chlorinated water appears to increase a person's risk of developing bladder cancer as much as 80%," according to a study published in the Journal of the National Cancer Institute. Some 45,000 Americans are diagnosed every year with bladder cancer. St. Paul Dispatch & Pioneer Press, December 17, 1987


    At minimum, Carbon water filtration at point of use will offer some protection.

    There are specialized Point of Use Counter top Filters and Shower Head Filters that are relatively inexpensive and easy to install. 

    For greater protection you will want to consider the Whole House Water Processing System for bathing, laundry and general use plus the Fluoride free Alkaline Water system for drinking and cooking.

    For more information please visit www.GreenInnovationsPlus.com

    Feel free to call me anytime...the process is simple, no Salesman will call, I will personally visit your home, bring a sample of our water for you to taste, test your water and inspect your plumbing system and then recommend the right system for your home.

     I look forward to being of service to you

    Fred DeFelice, Master Plumber~ Systems Designer ~ Direct: 727-804-4562

  • 11/13/2017 2:21 PM | Anonymous
    99% of available waters are in one of these categories: bottled waters, spring water, reverse osmosis water, distilled water (4 types), well water & city water. Discovering the truth about each water requires a lot of study time and the ability to see through the lies, fake claims and double-talk so common in the water treatment industry.

    The substitute!

    Most people today have some concerns about their water. “It might be full of pollution,” is one thought on their minds. But what exactly is wrong with water is another story. Most people deal with the issue by drinking bottled water. “Water problem solved!,” they think. Too bad that's not true at all!

    95+% of all bottled water is RO water or Reverse Osmosis Water. Here the technology takes takes out most of the pollution but it also removes all the healthful alkaline minerals. This creates a VERY UNHEALTHFUL ACID WATER!

    First of all, removing the minerals makes the water “hungry.” In other words, the water now has a powerful craving for minerals and will IMMEDIATELY leach out minerals from any surface it makes contact with, such as the plastic bottle, your soft tissue, your bones…etc. This water also helps create a highly acid environment in your body!!!!!

    This is true for all mineral-free waters such as RO, distilled water and the not-so-common deionized water.

    One can add ¼ teaspoon of Celtic sea salt to one gallon of distilled water to produce a good-quality drinking water. This cancels-out the body-acidification issue.

    Adding sea salt does NOT handle reverse osmosis or deionized water. Deionized water is included here because most commercially produced deionized water goes through a reverse osmosis water treatment system first to save the deionizing water media.

    If the deionized process was not preceded by RO, then one can treat it just like distilled water, add the Celtic sea salt and you will have a good water to drink.

    Vital note:

    Celtic sea salt not Himalayan salt. I do NOT recommend the the “pink Himalayan salt” because it may contain 3 ppm (3 parts per million) of Fluoride. This is why I personally do not use Himalayan salt.

    Your privately owned well water

    Never guess or assume that your water is okay! Always do a “real water analysis”; that is, a test that checks at least 103+ items. Such tests usually cost around $200. I personally have been using only one company for the past 30 years to prevent someone playing POLITICS with my water analysis. I want the truth, good or bad! Once you have done the water analysis I can help you read the analysis and determine what the “correct” water filter to use is. And it won't necessarily be the “best water filter” you see heavily advertised.

    City Water

    In America we have heavy-duty politics being played on the general public’s drinking water. Over 74+% of the cities in America add Fluoride, verses 97% of the European countries which BAN fluoridation!

    My personal experience

    When I was a U. S. Navy Dental Technician I could always tell were a new recruit came from just by looking at his or her teeth. Texas, Arkansas, New Mexico and two other states have excess naturally occurring fluoride in the water. The young men and woman have dental fluorosis (white spots on the enamel) and / or pits on the enamel. Fluoride for cavity prevention? I think NOT!!!

    Fluoride is one of the three most common toxic elements on the periodic chart of elements. Arsenic comes in at #1, Fluoride at #2 and far behind in toxicity comes Lead.

    If you want proof of the dangers of fluoride in your drinking water, just check out http://fluoridealert.org/; for a really good instant understanding of fluoride see https://www.youtube.com/watch?v=KM4EdOfX7Sc

    If you want proof of the dangers of fluoride in your drinking water, I have excellent articles.

    Harvard Study: Fluoride Lowers Children’s Intelligence By 7 IQ Points

    If you want proof of the dangers of reverse osmosis or demineralized water, read the following article which took me over 20 years to locate!

    World Health Organization: HEALTH RISKS FROM DRINKING
    by Frantisek Kozisek, National Institute of Public Health, Czech Republic.


    The simplest solution for most people is to clean up their city water without taking out the vital health giving minerals.

    My wife came from a mid-western farm. She loved the ice-cold artesian spring water that she grew up with. She wanted the same good tasting, high-quality of water here in Florida. So, I built her the a filter that took the Fluoride and Arsenic down to non-detectable levels. I added the power to remove the new bad-kid-on-the-block, the mixture of ammonia and chlorine called chloramines. This was very tough to take out but I succeeded. Finally I handled other heavy metals and chlorine.

    Today, we have one model for under the kitchen sink and three models for the whole house.

    No matter what your situation, I can help you get mountain-fresh water that's truly healthful.

    Live longer. Look Younger. Feel Better.

    Call me at  727-447-2344 for a no-cost water-quality and consultation.
    I hope this information helps you live a longer, healthier life.

    Winston Kao,
    Ideal Earth Water
    1884 McKinley St
    Clearwater, FL 33765

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