Health & Wellness: A Holistic Nutritionist's Guide to Supplements

Happy Holidays! I don't know about you, but this time of year can feel really stressful. Don't get me wrong, I love the holidays, but trying to fit all of the extra holiday stuff in an already packed schedule can really take it's toll on our overall wellness! Stress, sugar from holiday treats, alcohol from holiday parties, not getting quality sleep, the hustle and bustle of holiday shopping, and cold weather can all play a part in compromising our immune systems.

As a holistic nutritionist, I don't typically recommend supplements because I believe that we can get all of the nutrients our bodies need and crave from real, whole-food nutrition. Food should be our first source! However, there are a few supplements that I believe can be beneficial to our health, especially during the winter. These are all things that I incorporate into my diet on a regular basis.

Probiotics

Something that we can all benefit from is a good probiotic! Quality probiotics can assist in balancing and protecting our microbiome (hello gut health!). Did you know that about 80% of our immune system lives in our gut??? So a happy, healthy gut is key to fighting off the dreaded colds and flu of the holiday season.

I don't always take a probiotic everyday, because I also eat a lot of probiotic rich foods (homemade coconut yogurt, kefir, kombucha and other fermented foods), but I take them a couple of times a week and/or up the intake to boost my immune system if I start to feel under the weather. My favorite happy-gut sources are Health Aid Kombucha and Renew Life Extra Care Ultimate Flora Probiotic (30 billion live cultures) as well as Renew Life Women's Care Ultimate Flora Probiotic (25 billion live cultures).

Echinacea 

Echinacea is a flower, and can reduce the chances of catching a cold. Echinacea comes in capsules, liquid tinctures and as a tea (my favorite!). I love to sip a cup of Traditional Medicinals Echinacea or Echinacea Plus with Elderberry before bed. Echinacea tea is naturally caffeine free, so it makes the perfect warm, comforting beverage to wind down at the end of the day.

Cod Liver Oil

Cod liver oil sounds gross, right? Well it's really not, and the benefits are amazing! Cod liver oil is nutrient dense, anti-inflammatory, and supports immune, cardiovascular, hormonal, reproductive and neurological health! It is an amazing source of essential vitamins including A, D and omega 3's. Obviously this is not a vegan/vegetarian friendly option, but if you don't have dietary restrictions, quality cold liver oil is especially beneficial during the winter when we may not be getting enough sunshine, eating too many inflammatory foods (inflammation is at the root of many diseases!) and dealing with compromised immune systems. 

The only Cod Liver Oil that I have actually enjoyed taking is Carlson's Wild Norwegian Cod Liver Oil. It has a lemon flavor and is not at all fishy! To me, it tastes like lemon flavored coconut oil. Take it with a meal, and not on an empty stomach. 

Digestive Enzymes

If you love indulging, especially during the holidays, then digestive enzymes will be your new best friend. I take digestive enzymes after a large meal to help avoid digestive discomfort and heart burn. Papaya fruit will also help break down your food, but toting around a papaya is just not practical, so I swear by these babies when I am away from home. I prefer the chewable tablets from Country Life, and Trader Joe's carries a cost-effective version of papaya enzymes as well. 

Extras:

Boiron Homeopathics

I have been a huge fan of Boiron for years and years! This is a brand of natural, homeopathic medicines (meaning it works naturally with your body and there are little to no drug interactions)  that really deliver results. I keep a box of Cold Calm, Ocillocoxinum (for flu), Acidil (for indigestion), Arnicare (for aches and pains) and Sedalia (for anxiety) stocked in the medicine cabinet. You can find these at any Wholefoods, Sprouts and select drugstores in tab or pellet form.

I hope that you find this information helpful! I'd love to hear some of your tips for staying well during the holiday season!

xoxo

My Long, Healthy Hair Routine (& Tips!)

I've been getting some questions about my hair lately (it's the longest it has been in a while, maybe even ever...?). I've liked having long hair all my life, but this is probably the best I have ever felt about my hair.  I've always received kind compliments about the same qualities that make me mad at my hair (haha): My hair is very straight, very soft and very fine. However, I have always wanted thick, wavy hair. I've had this conversation with ladies so many times: they want my hair, and I want theirs! Lately though, I have really been embracing my hair type and giving it the support it needs to be the best it can be, instead of trying to fight it.

Although I have fine, straight hair (oily roots, dry ends)… the tips and tricks I am sharing here would be great for the health of pretty much all hair types. Sort of like "Hair Care 101".
So let's jump right in with a quick list of healthy hair commandments:

• Eat whole, nutrient-dense foods
• Don't over-process your hair (be gentle!)
• Stay away from heat styling as much as possible
• Care for your scalp
• No sulfates, parabens, silicones 
• Find the right shampoo/conditioner
• Wood bristle brushes are your friend
• Protect your hair (like an investment!)

You want to grow long, healthy hair? Continue reading.

If you just want to see a list of the products I currently use and love, scroll to the bottom 

1. EAT LIKE YOU MEAN IT. 

This is the first commandment in the book of healthy hair. Think of the condition of your hair as an outward indication of inner health. Your hair needs Protein (it is essentially made of protein), vitamins and minerals. If you are not consuming enough protein, your hair is more likely to become brittle and weak. Protein sources: lean meat, fish, dairy, eggs, nuts/legumes. Iron is an essential mineral for full hair. I love to stuff my face with all the leafy greens. Spinach is my #1. I add it to smoothies, eggs, beans, sandwiches, salads, etc., etc. Vitamin C is a key player on Team Iron Absorption and boosts your collagen production which will help strengthen your hair. I eat lots of berries, citrus fruits, broccoli and my beloved sweet potatoes (aka the real MVP). Your hair and scalp health need the support of Omega 3 fattys to keep your tresses hydrated. I love avocado and salmon, but you can also snack on some walnuts and supplement some cod liver oil. I would make cod liver oil my last resort because it is not a treat by any means.

These are my four nutrition-based must-haves for hair health. 

(For more info on check out this link: Good Food)

2. Treat your hair like you treat your friends (this only applies if you're a good friend)
Your relationship with your hair is important to its overall health. If you are always beating it up and treating it like crap, it's going to leave you in the dust. Literally. It will break off just to get away from you. So be nice. Don't overprocess your hair, especially if it is fine like mine. In highschool, I used to use a drugstore lightening treatment on my hair (smh) at least once a month. Now I get Baylage highlights done professionally (shoutout to Nicole at Mane!!) maybe twice a year and I get trims in between.

3. Break up with your hot tools (or save them for special occasions)
I've never been big on curling irons or hair dryers, and I definitely don't need a straightener, so maybe this is easier said than done for some. However, applying high heat directly to your strands damages them. That's the truth and there's no way around that. I let my hair air dry as a rule (also I'm always running late so this will happen regardless), and I only curl my hair a handful of times a year. When I do, I use the lowest heat and I like to apply a heat protecting product.

4. Scalp care/health
If you don't have a healthy, happy, balanced scalp, you are not going to have healthy, happy hair. Period. If you slather masks, serums, lotions and potions on your face (or at least I do), but neglect your scalp it just doesn't make sense. I love the Innate Life Scalp Treatment and Fig & Yarrow Hair and Scalp Serum. I give my scalp a full pamper session before each wash by applying a scalp treatment or oil the night before and work it in with a scalp massage. Scalp massage really helps with circulation and promotes hair growth (it also feels real nice). I like to let my scalp and hair absorb the treatment overnight, and I follow up with a good washing and conditioning. Once in a while, I will also do an apple cider vinegar rinse in between washes (1 part ACV to 3 parts water). This will help remove buildup, balance your scalp PH and make your hair shiny.

5. Avoid sulfates, parabens, silicones and heavy synthetic fragrances like the plague 
Late last year, I started to make the switch to natural, non-toxic hair products. I have sensitive skin, and my scalp is no exception. It's a very delicate balance. If a shampoo and/or conditioner is too harsh, my scalp will itch like crazy. The same goes for a shampoo and/or conditioner that is full of crappy ingredients. Finding the right natural shampoo/conditioner can be daunting/exhausting/frustrating at first, but when you find the one it is so worth it. You will never go back to other shampoos/conditioners. When you first make the switch, your hair and scalp will need a little time to adjust. It might seem a little to greasy or a little too drying at first, but once your hair is "detoxed" it will feel better than ever. 

6. Mixing & Matching Shampoo/Conditioner 
One of the most hair-life changing discoveries I have made is using a different shampoo and conditioner for my scalp and for the length of my hair. I use a volumizing, balancing shampoo and conditioner for my scalp, and a moisturizing conditioner for the lengths of my hair where it tends to be more dry. I don't even wash the ends of my hair unless I've used a styling product or it somehow got really icky.

7. Three words: Wood. Bristle. Brushes.
Wood bristle brushes help to distribute your hairs natural oils from the scalp down the hair shaft. This will help to keep drier ends moisturized and as a bonus your scalp will stay less greasy for longer in between washes. Plastic bristle brushes only strip your hair of its natural oils, and nobody wants that.
I purchased mine from Whole Foods and Sprouts. Both were under $20.

8. Protective hair styles
I always sleep with my hair in a loose braid or braids. If you have long hair, this will help to keep it from becoming a tangled mess while you sleep. A tangled mess = breakage.


Hair products I currently use and love:

ACURE Organics Peppermint & Echinacea Shampoo
ACURE Organics Peppermint & Echinacea Conditioner
Nature's Gate Dry Hair Conditioner
Fig + Yarrow Hair & Scalp Tonic
Innate Life Scalp Treatment
Spa Sister Wood Bristle Brush
Bass Bamboo Bristle Brush
Organic Apple Cider Vinegar (Trader Joe's or Braggs)
Organic Virgin Coconut Oil (Trader Joe's cold pressed/unrefined)

My Low Key Fitness Routine

I hate the gym. I've been a member of three different gyms over the years, but I never fully felt the benefit. First of all, I'm an anxious person. I don't like busy, crowded areas. I feel overstimulated and self-conscious. Then there's the added annoyance of always getting hassled when I go to the gym... but that's another issue altogether. I'm happy for those of you who love the gym and feel motivated by all of the other people and their energy! That atmosphere just does not work for me, and I ended up paying monthly for a membership that I just was not utilizing enough to justify the expense to my budget. So... many of you have asked, how do I stay in shape without the gym? First of all, I eat a healthy diet mostly free of refined sugars, white flour and fried foods. I eat a predominantly plant based, whole food diet. That's #1. You will not see results if you are eating (I'm just going to say it) crap. Second, my goal is to build lean muscle and to feel strong and healthy overall (and to have a nice booty, but hey, who isn't?). If you are body building or looking to bulk up then my routine probably won't impress you. If you are looking to avoid the gym and the costs that come with it, enjoy the outdoors, and want to use your workout time to clear your head and ease anxiety while building strong, lean muscle and work on your flexibility... then a routine similar to mine might just work for you! Here is an example of what I do to stay in shape and keep my sanity:

I do yoga and stretch every morning. I also use this as my meditation time when I'm feeling particularly anxious or depleted. I work out 4 to 5 days a week. I alternate between high intensity workout days and low intensity days to allow my muscles time to recover. On high intensity days, I will do 45 minutes to an hour of high intensity circuit training or a training video. Before you scoff at workout videos... I'm not talking about Richard Simmons (although the man still looks great so he must be doing something right). Workout dvds are really no different than having a personal trainer EXCEPT for the fact that you are the only one to keep yourself motivated and to hold you accountable (If you need someone to hold you accountable then this probably won't work for you). The other difference is that you aren't paying tons of money every month. You pay for a DVD/BluRay once, and that's IT. My favorite workout is this one here. It's a full body strengthening and conditioning workout, and it hurts. Hurts so good. Other higher intensity workouts that I love are created by Pamela Reif (YouTube and Puma Trac App) and Alexa Jean Fitness 12 week Healthy Body Guide and Sore to the Core.

On low intensity days I like to go for a run outdoors and/or run and walk on an incline to activate my glutes and calf muscles. Feel that extra burn carry over from the high-intensity day before. I like to help my muscles recover with Restorative Yoga. This is my go to, and I even have it memorized.

I find a way to be active everyday and get the most out of my surroundings. For example, I always take the stairs when that is an option. So simple, but effective. Small daily changes, over time, can be one of the best ways to get results!

There isn't a one-size-fits-all approach to health and fitness. Find what works for you and make it your routine. Just don't forget to find ways to mix it up so that you are getting the most out of your workout!