How to Make More Sustainable Choices for Earth Day and Beyond

With Earth Day right around the corner, I tend to do a mental audit of how environmentally conscious I have been during the previous year. Since last year was the year of the lockdown, a lot of the conscious choices I always leaned into were a bit restricted.

For example, we did not have the option to utilize reusable grocery bags at some supermarkets. I thought it was a bit extreme as groceries are the only items that enter these bags, but the choice was removed. I cringed at the idea of using the plastic bags every week so we opted for paper bags. The supermarket employees usually had a slightly negative reaction every time I asked for paper. I don’t think they much enjoy bagging in paper and I would imagine it is because the plastic option is quicker.

That is one of our biggest problems, convenience. So many of our items we use on a regular basis are chosen out of our own convenience and nearly all of them are not convenient for our planet. I’ve talked to many people about becoming more sustainable and I am met with a variety of responses. What I have found is that people seem to be unaware of what sustainability truly means.

For me, sustainable means being able to use what I already have in new and exciting ways. The idea of sustainability is not to go zero-waste or change your whole life immediately but being more conscious of your choices for now and the future. The whole journey is a mindset shift. Once you start looking around to see what you find value in or start thinking, “how can I reuse that?” — then a whole world starts to open up.

5 Ways You Can Start Making More Sustainable Choices:

Reusable Shopping Bags

All restrictions aside, reusable shopping bags are the best way to eliminate plastic single use bags. Americans, on average, use 1,500 plastic shopping bags per year and sadly only 1% are returned to the stores for recycling. Nearly all recycling facilities are unable to recycle these as it is difficult and costly. Reusable bags come in all shapes, sizes and colors. I think it’s a great way to show off you care in style!

Reusable Water Bottles and Coffee Cups

Stopping for a quick cup of coffee or grabbing a bottle of water is the most convenient option, but it is not the most eco-friendly. Sometimes making better choices can take some effort, but once you get in the habit of bringing your favorite coffee mug or water bottle, it becomes easier. Not to mention you would be saving 80% of waste from entering landfills between coffee cups and water bottles. This also will help keep microplastics out of our oceans and from our soil.

Switching from Freezer Bags to Stasher Bags

My husband is the chef in the family and we are big fans of buying in bulk and freezing what we won’t use for the week. We often will freeze entire meals. Stasher bags are a fantastic alternative to plastic freezer bags. Stasher bags come in different sizes to fit your needs. You can use them for snacks, everyday use for lunches or use them for leftovers and of course freezing!

Thrifting

This one is my all time favorite. I am a big fan of going to thrift stores not just for clothes but for coffee mugs, baskets, lampshades and more. I typically head to thrift stores during the holiday season to find those one-of-a-kind mugs for gifts or that silly something for a white elephant. Going to thrift stores or even RE-stores or the scratch and dents places is a great alternative to buying brand new because it not only gives appliances or the like new homes, but it keeps items out of our landfills.

Eco-Friendly Cleaning Supplies

Many people don’t realize the aroma from your regular household cleaning products can be as dangerous as smoking 20 cigarettes (each time you clean!). That is because what is inside is pretty dangerous to you and the environment. In fact, 80% of cleaners or laundry detergent is comprised of water. You are essentially paying for plastic and water and of course those harmful cleaners. Stay away from any with a -thylene, -hyde, -bens or -phates suffix, and definitely stay away from anything with ammonia and chlorine. I use Eco Sense products because they are plant based and come in concentrated bottles. I reuse the one plastic spray bottle, add my concentrate and the rest is my own filtered water. I like this concept because the concentrate bottles are much smaller so there is less plastic and one bottle of concentrate usually lasts me 4-6 spray bottles worth!

If you are looking to make some smarter choices for you and the environment these 5 ideas are great starting points. My family has been implementing these changes over the past several years and I can confidently say that it has improved our health, our mindset and helped our budget! It takes some time and some minor mindset adjustments to move away from convenience, but the end result will leave you and our planet feeling pretty great.

Sierra Cheetham
Apr, 19, 2021

Healing From Chronic Illness: Why Mindset Matters

True healing is multidimensional and includes more than the physical body. It’s a combination of nutrition, movement, self-care, sleep, etc. all of which work together to create an environment for the human body to reach optimal health. Mindset is a huge component of healing that is often overlooked in the treatment of chronic illness, yet it is the foundation of healing and it is the foundation of igniting your inner strength.

When I first became bedridden, more often than not, I was frustrated, resistant, negative, and hopeless. I was exhausted from fighting to survive, every single day. Fighting for my health was a constant challenge, from the second I woke up to the second I closed my eyes for bed (and if it was a night with high symptoms or insomnia, well that was even more exhausting). I was so depleted that it was extremely difficult to laugh, joke, or even smile most days. At the time, my mindset was most often negative – it was just my default. I felt like it took too much energy to be positive, energy that I didn’t have. I accepted positivity from others, sometimes, but I rarely truly internalized it. Slowly, I started to gain awareness of how this negativity was affecting my everyday life, my relationships, and my own healing. One day, albeit years deep into the journey (better late than never), I said enough is enough, and I decided that I was going to flip the script. It was time to start cultivating a healthier mindset.

Of course, this didn’t come easy and it surely did not happen overnight. It took a great amount of time, learning, and effort to shift to a healthier mindset, and truthfully, I believe it is a lifelong process. Throughout this journey, I have used many tools to move through difficult emotions and to cultivate a healthier mindset, such as meditation, gratitude, and journaling. I even sought help from a therapist who helped me work through deep rooted emotions and traumas. Slowly but surely, I started to feel different, a little bit lighter, a little bit more hopeful, a little bit more joy, and a lot more empowered to fight for the life I knew I deserved. Although I had already been in treatment for years, it felt like I was finally starting to heal.

Now, when I am asked what I would do differently on my health journey, I say “the number one thing I wish I had gotten a handle on sooner was my mindset.” Because in hindsight, all those years with an unhealthy mindset made my journey more difficult, more painful, more isolating, and I’ll even venture to say that it significantly increased the time it took me to heal. I’ll explain why.

Why Does Mindset Matter?

The mind and body are so deeply connected. Our bodies have a physical response to what we hear and say, out loud and to ourselves. When we are dealing with difficult situations in life, like chronic illness, it is likely that we will feel overwhelmed, upset, angry, and we might even start saying to ourselves, “this will never get better.” When persistent and if not handled properly, this type of thinking can overcome us, becoming a consistent negative mindset. Then the snowball effect begins.

A persistent negative mindset leads to excess stress, which causes the sympathetic nervous system to fire up, putting us into fight or flight mode. This fight or flight mode is great at protecting us from immediate threats and danger, but it is meant to be a short term stress response. When the nervous system is fired up like this consistently, the body thinks it is always in danger, stress hormones remain high, and the body’s normal functioning gets disrupted. In other words, healing is the body’s last priority.

For healing, especially from chronic illness, it is important that we activate our parasympathetic nervous system, also known as rest and digest mode. Our heart and respiratory rates decrease, digestion increases, and our bodies are in a relaxed, resting state. This tells us we are safe and our body has the space to do the work to heal rather than dealing with excess stress.

In my experience, I noticed that the more I cultivated a healthier mindset, the more often my body was in a restful state and the better I felt. There is great impact in shifting the mindset from negative to positive, and this shift plays a direct role in activating the parasympathetic nervous system. Healing is an inside job as much as it is an outside job; when we do the inner work to move through difficult emotions and shift towards a healthier perspective, it creates noticeable shifts in the physical body, including relieving tension, reducing physical pain, and of course reducing emotional pain. This isn’t to say that you should never feel negative feelings or think negative thoughts again. It is normal to shift back and forth, but what is most important is choosing not to stay in the negative. When we no longer let the negativity live in our body, we experience a greater sense of peace, calm, and freedom, all of which allow the body more space to heal. When we believe we can feel better, we do better. This is why mindset matters.

How to Start the Shift

The first step towards a healthier mindset is to embrace our situation. When times get tough, we often try to push the discomfort and pain away. We might feel like a victim or get stuck in the “life is unfair,” “why is this happening to me?” and “I will never get better” mindset. We disapprove of ourselves and our situation. To some extent, I think this is a normal human response, but at a certain point, our body is going to believe our thoughts. When we stay here, we are giving our situation the power and allowing it to control us, and it can cause feelings of hopelessness as opposed to feelings of empowerment.

What flips the script is when you allow yourself to feel all of these feelings, make the conscious decision not to stay there and then move through them. Here, you can embrace your current situation without all the negativity and judgement of yourself. Embracing your situation can reduce overwhelm and resistance, which in turn will reduce stress. Embracing your situation takes the power away from your illness and puts the power back in your hands. In this space, you will feel empowered to make positive shifts in your life so you can live the life you know you deserve and ignite your inner strength.

Courtney Fryer
Apr, 08, 2021

How to Correctly Drink Water, According to Ayurveda

Since childhood we have been taught that water is good for us. In fact, we were told we can’t live without it. While all of those things are fundamentally true, there are multiple things to consider before you take that next sip.

As an Ayurvedic Counselor, I see many who struggle with their digestion due to common misconceptions about how we should be consuming our food and beverages. With the unparalleled amount of information available to us today, it can be an overwhelming feeling of knowing what to do for our bodies. This is where the magic of Ayurveda is transformative.

For those of you who may be new to the Ayurvedic space, Ayurveda is considered by many scholars to be the oldest healing science dating back to 5,000 B.C. With its roots in ancient India, it’s based on the notion that good health depends on the balance between our mind, body and spirit.

When we choose to make a few simple shifts to our habits, we’re able to cultivate balance within our mind and body. But before changes can be made, we must first understand the common wellness mistakes we are subjecting ourselves to. To help you get on the right track, here are a few easy to implement, yet important Ayurvedic tips to drinking water.

Ayurvedic Tips to Drink Water

Drink Water at Room Temperature or Warmer

A lot of us reach for an ice cold glass of water when we’re thirsty, but in Ayurveda, drinking cold water is a no, no. Why? Consider your stomach a bonfire. If you were to dump cold water on that fire, what would happen? It dies out immediately, right? Think of your digestive system the same way. When you choose to eat or drink cold beverages, you’re hindering proper digestion which can accumulate as toxins within the body. Drinking warm water helps to flush out the toxins and keep your digestive system on track, which is why it is always advised to drink room temperature water throughout the day.

Know the Indicators Your Body Gives You When You Are Thirsty

Do you listen to your body for hydration cues? There are three indicators that are frequently overlooked, but easy to spot. The first and most common is thirst. When you find that your mouth is parched, take a sip of water. The second is the color of your urine. A dark yellow color may indicate dehydration, while fairly clear and straw colored urine is a sign of good hydration. Another dehydration indicator is dry or chapped lips, so instead of reaching for your chapstick, look for your water.

Sit Down to Drink Rather Than Standing

Just like you sit to eat, it’s important that you sit to drink. This is because it allows your body to properly filter the nutrients and direct the water to areas in your body that need nourishing, rather than going directly into your stomach with force, as it does when you’re standing. By choosing to drink and stand, it can also disrupt the balance of fluids within your body and can lead to arthritis due to greater accumulation of fluids in the joints.

Take Small Sips, No Chugging

Chugging should always be avoided, as the force involved with chugging disrupts your internal organs due to its rapid splashing on its way down. A golden rule is to always keep your body in a state of relaxation so your organs can work efficiently. The next time you take a drink, make it a point to drink in small sips; slowly and mindfully. By doing this, you’re reducing the stress on your heart while giving your body more time to absorb the water.

Sarah Branner
Mar, 17, 2021

How To Care For Your Body Intuitively And With Self-Compassion

Mindfulness. Intuitive eating. Self-compassion. These are terms that we have become familiar with as so many are craving new ways of coping, connecting with ourselves and relating to each other. But as these concepts become buzz words or are over-commercialized, we risk losing the spirit of what is important.

When it comes to eating and how we relate to our bodies, many of us become paralyzed in our pursuit of mindfulness. There are literally hundreds of food documentaries telling us the different diets that we should adhere to, but they all seem to contradict each other. For the most part, the media still portrays only one type of body as desirable. We are living in the most over-worked, disconnected, and financially burdened society ever. Stigmas against mental illness run rampant. And the icing on the cake; we’re burned out and fatigued from the state of the current world. Thank you, COVID-19. Intuitive eating, mindfulness and self-compassion can turn our external focus back inward, allowing us to tap into the wisdom of our own bodies. And to do this, we must be able to listen to our own needs and turn down the voices of outside influences.

Six years ago, I began working in the field of eating disorder treatment. While diet culture is in no way the sole cause of eating disorders, it can be incredibly activating and certainly does not help anyone’s recovery process. As I helped to support and guide people in healing their relationship with food and their bodies, I became more and more angry at the “diet culture” we are all daily subject to. I challenged myself to begin examining my own behaviors and core beliefs around food and my body. I leaned into the discomfort and got painfully honest about the negative behaviors and beliefs that I engaged in and at times even cultivated. And I realized that if I was to preach freedom from this suffocating chaos to others, I had to first be free myself.

SO, WHAT DID THIS PROCESS LOOK LIKE?

Well, I examined the chronic need to lose 10 pounds (or so I thought). The daily weighing and seeking approval from my bathroom scale. Guilt if I gained even a single pound. Negative body image. My relentless inner critic shaming me throughout the day. Perfectionism. Moderate food restriction and diets. While this was a different path than one who might be struggling with taking even a small bite, it was also an important journey.

No, I did not have anorexia. But why did I weigh myself every day? Why was I afraid of certain foods? Why did I constantly feel the need to change myself? Why did I struggle so much to accept my body? I stopped exercising rigorously and I had a major shift in my perception.

To my surprise, my body DID NOT CHANGE, at least not that much. I slowly began to trust my body. I stopped censoring the food I was eating, and most of the time I ate when hungry and I stopped when full. It’s a miracle how much easier it is to not overeat when you haven’t deprived yourself throughout the day! I think the fear underlying this kind of freedom is often externally imposed on by diet culture. We are taught that if we don’t do drastic things—like buy those supplements or join that gym—we will just keep gaining and gaining. We undermine our metabolism and our own innate instincts. I started exercising again when it came from a place of desire versus a place of fear and shame.

Through trusting myself, I learned that my body has a natural place it wants to be.

If I honor and accept this, I can innately listen to what my body wants versus trying to change or control it. I can trust my hunger cues and move my body in ways that feel good and in ways that align with my values. For me this looks like three meals and three snacks each day. All food is good; nothing is forbidden. I began enjoying those “off limit” foods in moderation such as cake, fries and mac-and-cheese. And I love fruits and veggies. I engage my body joyfully through peaceful walks, hiking, yoga and running. I ditched CrossFit. Why? Because I HATED it. That’s just me. Today, I get to listen to what sounds good and what my body needs. This ultimately frees up A LOT more time and energy for the things that really matter!

I believe that it is vitally important to examine our relationship with food and our bodies. Body image affects almost all areas of our life. Our relationships—romantic and platonic alike—our performance at school and work, and our sexual choices and experiences. How do you know if this journey is for you? It can be really clarifying to start with being gentle and curious with yourself.

Think about these questions to investigate your own personal experience:

How would you describe your relationship with your body?
When you think of your body, what comes to mind? What thoughts and feelings come to mind? How do you deal with these thoughts and feelings? What do you tell yourself about these thoughts and feelings?
What are the physical characteristics you may need to accept about yourself?
What are the negative body image thoughts you need to reduce or eliminate?
What are the situations you would like to feel more comfortable in?
What beliefs and behaviors do you need to change to be less invested in appearance-based self-worth?
What are the consequences or impacts that your body image struggles produce, and what do you want to change?

5 philosophies for caring for your body

Not every one of these may feel right for you; explore a few and see how they work.

SELF-COMPASSION

Treating ourselves with kindness can motivate us internally and allow us to show more compassion externally. There are a number of misunderstandings about self-compassion. For example, the core belief that self-compassion will make a person selfish or lazy, but science proves otherwise. Self-compassion is an inner resource that helps us survive adversity, build resiliency, and it motivates us to achieve our goals. We receive more energy and motivation from love versus fear.

INTUITIVE EATING

Avoid giving moral value to food. An intuitive eater is defined as a person who “makes food choices without experiencing guilt or an ethical dilemma, honors hunger, respects fullness and enjoys the pleasure of eating.”

MINDFUL EATING

Maintaining an in-the-moment awareness of the food and fluid you put into your body. It involves observing how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness.

JOYFUL MOVEMENT

Joyful movement is a way of approaching physical activity that emphasizes pleasure and choice. Exercise often feels compulsory — it’s done to earn food or burn off food, and to punish the body for not fitting into arbitrary and unrealistic ideals. Joyful movement recognizes the right to rest as well as the benefits of rest, and your choice in whether to engage with it or not. How do you find joy in movement? Well, what did you love to do as a kid? What do you look forward to versus dread? Do you enjoy walking your dog, or do you prefer going to a candlelight yoga class? Listen to your body and do what feels good.

MIRROR WORK

What I really love about mirror work is that it can be a combination of intimately connecting with yourself, as well as exposure to yourself. We can intimately connect when looking into our own eyes while stating affirmations. Louise Hay’s Mirror Workbook takes you on this journey in “Mirror Work: 21 Days to Heal Your Life.” Mirror work can also be repeatedly standing in front of your mirror, becoming more comfortable with all parts of your body. When doing this, it is important to set all judgement aside. This needs to be an exercise that is either neutral or affirming. If you find yourself criticizing, you may not be ready to take this step.

Taking the time to utilize these resources have aided in the ongoing journey of self-acceptance for both myself and for so many others. With the holidays approaching these practices can be especially helpful. Purposefully focusing your attention on the present can help you embrace companionship, connectivity, and overall contentment and help make the season of celebration more meaningful for you and your loved ones.

Leila Boytler
Dec, 02, 2020

Why You Need Sun Exposure

The sun and the exposure to its ultraviolet B (UBV) rays is extremely important for our health. Especially during a pandemic, it is incredibly important to be cognizant of how much sun exposure you are getting. There are a few reasons why people are more likely to get sick in the fall and winter — less access to natural vitamin D (sun exposure) is definitely one of them. It is estimated that 26% of people have low levels of vitamin D, which is quite a startling number for something that can be improved with minimal effort.

SYMPTOMS OF VITAMIN D DEFICIENCY CAN INCLUDE:

depression
fatigue
muscle weakness
weak or brittle bones, or osteoporosis
weak immune function (which after long periods of time can contribute to cancers and autoimmune disease)

Even on a healthy, balanced diet, nutrition only makes up about 5% of our vitamin D needs. When we are exposed to the sunlight the ultraviolet B (UVB) rays hit our cholesterol cells on the surface of our skin which convert to vitamin D. UVB rays cannot flow through windows, so getting outside is important. It is recommended that you spend at least 15 minutes a day in direct sunlight. “Studies estimate that darker-skinned people may need anywhere from 30 minutes to three hours longer to get sufficient vitamin D.”(1) The pigment of your skin is determined by the amount of melanin your have, meaning the darker your skin color the more melanin you have. While melanin helps protect the skin from burning, it also means that the more you have the more sun exposure you need.

But be careful not to burn. Sun exposure should always be monitored. While small doses are immensely helpful to our heath, too much, too often puts us at risk for skin cancer. It is important to not let your skin burn. “New theories suggest that our immune system constantly fights melanoma cancer cells all over the body, but a sunburn keeps our immune system so busy that cancer cannot be sufficiently warded off in another part of the body.”(2) Which explains why people with melanoma mysteriously are affected in areas that have little to no sun exposure at all, like the soles of the feet.

If you find yourself cooped up indoors too often, try moving some of your normal activities outside. You can read a book, practice yoga, or even scroll through your Instagram feed all in the sun.

OTHER WAYS TO GET VITAMIN D

cod liver oil
beef liver
egg yolk
salmon
sardines
tuna
vitamin D supplements

As always, before changing your diet or supplement usage, please consult with your personal healthcare professional.

Alyssa McDowell
Aug, 01, 2020

How I Beat Binge Eating

The first time that I can remember having binged, I was eight years old. I couldn’t find anyone to play with during lunch hour (the girls in my class had a habit of hiding from me), so instead, I bought a few chocolate bars from the vending machine and sat in a corner on my own. As each bar was devoured, I felt less and less upset and a sense of numbness overcame me. Food became my best friend and for over a decade, I binged every single day, if not multiple times a day.

At the age of twenty-one, I finally hit my breaking point. My binge eating had become all consuming and had stolen everything from me: my happiness, my relationships, my academic success, and so much more. I finally found the courage to speak to my doctor and to open up about the behaviours that I had been keeping a secret for so long. I was officially diagnosed with a binge eating disorder and it was then that I began the extremely challenging but equally rewarding road to recovery.

You may be asking yourself, what exactly is binge eating anyways? Common symptoms can include: eating an unusually large amount of food rapidly in a small amount of time, feeling that your eating behaviour is out of control, eating even when you’re full or not hungry, eating alone or in secret, and feeling depressed, disgusted, ashamed, guilty, or upset about your eating.

Another question that I am commonly asked is: what causes someone to binge eat? The answer varies greatly from person to person, but binge eating is commonly linked to trauma, difficult emotions, and difficult memories. Binge eating is also often the result of physical or mental restriction. Engaging in binge eating is not a choice or something that you can blame yourself for. It is simply your body’s innate way of coping and trying to keep you alive. Binge eating does not discriminate and can affect people of all ages, genders, and ethnicities. The good news is that with the right knowledge and support, you CAN stop binge eating and heal your relationship with food (even if you’ve tried a hundred different times, a hundred different ways, and aren’t feeling very optimistic).

Here is an oversimplified explanation of how to stop bingeing:⁣

STEP 1 — STOP DIETING & EMBRACE INTUITIVE EATING

It is very likely that you have been, or still are, dieting. In Western culture, there is immense pressure for women to maintain a certain weight and shape. Diets are often marketed as a way to achieve the thinness that is idealised and to avoid the fatness that is stigmatised in society. Unfortunately however, dieting does not work in the long term and actually increases your risk of gaining even more weight than you lost initially. The main reason why diets don’t work is that they prescribe far too little food. When we do not eat enough from all food groups, the body tips into a state of semi-starvation. If we do not respond to this hunger by eating, the physiological pressure to eat builds up until we are driven to eat. When we are physically and psychologically driven to eat, we often eat more than we had planned, eat foods that we had previously tried to avoid, or lose control to the point of binge eating. When this happens, we may worry about how this eating will impact our weight, diet more strictly than ever before to ‘make up’ for it, and set ourselves up for a vicious cycle to overeat or binge again. In contrast to dieting, intuitive eating is all about embracing internal cues of hunger, fullness and satisfaction. By embracing intuitive eating, you will learn to reject the diet mentality, make peace with food, and truly honour your body.

STEP 2 — LET GO OF ALL OR NOTHING THINKING

It is common for those who struggle with binge eating to think in terms of black and white. For example, you may tell yourself that you aren’t allowed any chocolate at all. As a result, when you inevitably end up eating a piece of chocolate, you will feel as though you have completely failed. Once you feel this way, it’s easy to think, “now that I have broken the rule, I may as well eat all the chocolate in my house.” The truth is that one piece of chocolate won’t change your body or impact your health in any measurable way and therefore, the most successful and sustainable approach that you can take is to accept the existence of a grey zone.

STEP 3 — COPE WITH YOUR EMOTIONS WITHOUT USING FOOD

Distress is part of life and you cannot avoid experiencing it. Among those who binge eat, it is common to be especially sensitive to intense emotions. Therefore, they utilize food as a means to manage their moods, and achieve short-term relief by avoiding or getting rid of negative feelings. It is essential to learn to tolerate and bear up under pain and distress. This means that you become aware of, and accept, yourself and your current situation in a non-judgemental way. This is when distress tolerance and emotion regulation skills are needed.

STEP 4 — IDENTIFY YOUR TRIGGERS

In order to stop bingeing, it’s critical to determine what triggers the binges in the first place. Firstly, consider what your favourite binge foods are. Next, think about what individual purpose they might be serving. What are you feeling when you’re bingeing? Are you feeling frustrated? Anxious? Are you feeling empty? Bored? Once you’ve determined why you’re bingeing, think about ways that you can meet those needs other than with food. For example, if you’re feeling anxious, you could meditate or if you’re feeling bored, you could call up a friend and go for a walk with them.

STEP 5 — GET BACK ON TRACK

It’s unrealistic to think that if you’ve struggled with binge eating for any amount of time, that you’ll be able to stop cold turkey and that it’ll never happen again. If you do experience a lapse and binge, the most important thing that you can do is be compassionate with yourself. Imagine how you would treat a friend if they confided in you that they had binged, and treat yourself with the same kindness and understanding. The second most important thing that you can do is plan your next meal and ensure that it’ll be balanced with a source of protein, carb, and healthy fat. Lastly, take some time to engage in deliberate self care whether it be physical (ex. getting enough sleep), emotional (ex. creating healthy boundaries for yourself), psychological (ex. learning something new), or spiritual (ex. connecting with nature).

Please remember that no matter what your challenges are or how insignificant they may seem at times, they are valid. You deserve to free yourself from obsessive thoughts and worries about food and your body. If you’ve been looking for a sign, this is it. This is the nudge you’ve needed to seek help and to take back control of your life. I offer a 12 week 1:1 coaching program and I have created a course designed to help you beat binge eating & find food freedom. If you have any questions or would like to learn more, please feel free to connect with me on social media or check out my website! I look forward to hearing from you.

Emma Gerrard
Jul, 07, 2020

3 Culinary Herbs To Cultivate Calm

What if I were to tell you that your kitchen herbs aren’t just delicious additions to sauces and stir-frys, but are actually useful for many of the modern nervous system challenges we face today?

As a nutritionist and herbalist, I often see culinary herbs overlooked in favor of less common medicinal plants to support nervous system challenges like anxiety, melancholy, or overwhelm.

Maybe culinary herbs are overlooked because we perceive familiar as less exciting or perceive simple as ineffective, but whatever the reason, when we overlook culinary herbs, we miss out on an accessible, affordable, easy way to support nervous system health.

Culinary herbs made it into our kitchens precisely because our ancestors were well aware of the plants’ many health benefits and they recognized the utility of having something both delicious and medicinal for regular use.

The three plants detailed here, rosemary, basil, and sage, though not exhaustive of what each plant offers, provide the unique ways that each plant engages with some imbalance in the nervous system, as well as safety considerations and how to use it outside of its culinary applications in daily life.

WHEN IN NEED OF UPLIFTING FORTITUDE AND FOCUS:

Rosemary — Rosmarinus officinalis

I once heard rosemary described by a fellow herbal student as having “big tree energy,” and if you’ve ever taken a deep breath of this small, but mighty plant, you understand the truth of this phrase. Just one whiff transports you to an evergreen forest — it is at once uplifting, strengthening, and fortifying.

And, while rosemary is perhaps most oft talked about for its ability to support memory, rosemary has a long tradition of alleviating anxiety, relieving stress, and improving energy levels.

Rosemary is particularly equipped for those days where we want and need to focus, but the day seems to be antithetical to our desires — just one of those overcast, sleepy, dreary, mood-dampening kind of days. In these moments, rosemary helps to enliven our spirit, focus our mind, uplift our mood, and ground and direct our internal resolve.

In terms of safety, rosemary used in cooking is safe for all (as long as you have no known allergies). Though among individuals that are pregnant, breastfeeding, or have high blood pressure, taking it in larger, therapeutic forms, such as a tea or tincture, should be avoided. Also, though it relieves feelings of anxiety in some folks, it can have a stimulatory effect that heightens anxiety in others, so like all new herbs, start low and slow to find what works best for you.

To take as a tea, measure 1 teaspoon of dried or fresh, muddled rosemary, add 1 cup of boiling water, steep for 15 minutes, strain, and enjoy. Rosemary can also be added to a bath or foot bath to refresh the mind and body.

WHEN IN NEED OF INTERNAL SUNSHINE AND GENTLE SLEEP SUPPORT:

Basil — Ocimum basilicum

Basil, a favorite in sauces like pesto, has a bright, herbaceous aroma that gives an indication of how it supports — through uplifting moods while calming stress and anxiety.

Basil is interesting because it is paradoxical, effective for both relaxation and stimulation. In Mediterranean countries, it was used both before bed to support relaxation and sleep, while it was also used upon waking to enhance alertness.

Basil is best suited for those who may be feeling melancholic, downcast, or a sense of nervousness, and who may struggle with insomnia or falling asleep. One of the traditional ways basil was prepared for sleep-support was in a cup of tea a few hours before bed, but because it is not strongly sedative, it can be taken any time throughout the day without causing a groggy feeling.

While the culinary use of basil is safe, similar to rosemary, large amounts of basil in therapeutic forms should not be taken during pregnancy.

To take as a therapeutic tea, measure 1 teaspoon of dried or fresh, muddled basil, add to 1 cup of boiling water, steep for 15 minutes, strain, and enjoy. And, of course, fresh garden basil can also be prepared into pestos that are frozen and eaten in the middle of winter when greens, and a hint of sunshine, are most welcome.

FOR TIMES OF OVERWHELM AND AGITATION:

Sage — Salvia officinalis

Culinary sage, though historically heralded for its many health benefits, has been all but forgotten today for its use in mental health. This herb, though, is particularly useful for modern states of overwhelm, mental lethargy, and melancholy.

Sage is particularly suited for those times when we have created a circumstance that results in feeling overwhelmed, such as overcommitting our time, or we are feeling overwhelmed by a situation that doesn’t necessarily need to be stressful. These feelings are then amplified by a sense of anger, frustration, or agitation about the overwhelm that we are feeling or creating for ourselves.

In these instances, sage helps us to metabolize our frustration, get grounded in reality to assess what does and does not need to be done, and transform the overwhelm into a sense of calm competence.

Sage, like rosemary and basil, is considered safe in culinary amounts, however larger, therapeutic uses should be avoided during pregnancy and lactation. Additionally, sage is generally not recommended to be taken continuously for longer durations, so if you do decide to start drinking sage tea, intermittently or less than three weeks is ideal.

To take as a tea, measure 1 teaspoon of dried or fresh, muddled sage, add 1 cup of boiling water, steep for 15 minutes, strain, and enjoy.

Andrea Rossi
Jul, 07, 2020

My Favorite Matcha Collagen Recipe With Vital Proteins

I used to drink coffee all. the. time. In fact, some of my earliest memories are of me sipping coffee from my own mug at my great-grandparent’s home.

I loved how it made me feel — the boost of energy and, for a child under ten, also the boost in sophistication I felt it provided.

But then a few years ago, I went through a spell where I was nauseous all day, every day. I could barely eat anything and it seemed my day started and ended with nausea. I wasn’t pregnant and nothing I did made me feel better. Eventually, I went to the doctor for help.

The answer: try cutting caffeine.

This was prior to my Hashimoto’s diagnosis and lifestyle changes, so I was very doubtful that cutting caffeine was going to do anything. I had been drinking caffeinated coffee literally my entire life. Why NOW would I be intolerant of it?

But lo and behold, caffeine was the source of my nausea. A week or so after cutting it all together, my nausea was gone for good.

At first I just switched out my coffee for decaf but then I found I wanted something more… I wanted something that had flavor, a creaminess, a coziness, and something that also had health benefits.

While I notice almost immediately if Starbucks accidentally gives me a full-caffeine Americano instead of decaf, I’ve found that I can tolerate the small, softer effects of the caffeine naturally found in matcha (though I don’t drink it for the caffeine).

Which have made Vital Proteins Matcha Collagen a staple in my morning routine. I have literally one to two (okay maybe sometimes three) cups every morning. Not only do I find comfort in the routine of enjoying my favorite drink in the morning, I love that it is also good for me.

BENEFITS OF VP MATCHA COLLAGEN

10g of Collagen Protein which is good for your joints and ligaments, and your skin, nail, and hair health

Rich in antioxidants which protect and keep your cells healthy (which keeps you healthy)

Matcha naturally has L-theanine, an amino acid which promotes a state of relaxation and a calm alertness

While the directions on the canister read that you can simply add the Matcha Collagen straight to hot or cold liquids, I have found my own recipe to elevate the flavor to my tastes. It is so, so good and I could literally drink it all day.

HOW I PREPARE MY VP MATCHA COLLAGEN

1 scoop Matcha Collagen
Splash of homemade almond or cashew milk
Pinch of maple or coconut sugar
Hot water

You can get more precise if you want, but I just find it’s easier to eyeball everything to fit in my 10-12 ounce mug.

I love that VP makes it easy for me to have my favorite drink at home while supporting my body and health at the same time. It’s so nice to be able to have extra collagen, antioxidants, and L-Theanine without having three more pills to swallow.

For $10.00 off your Vital Proteins order shop using this link.

Alyssa McDowell
Jul, 01, 2020

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