Holistically Haute

6 Holistic Ways to Beat Back Pain

2012-10-26T17:51:00.000-04:00

Back pain can be debilitating. Whether it is a result of an injury, pregnancy, weight gain or loss, stress, or just because you happened to twist the wrong way too fast while putting the wet laundry into the dryer (this is how I got my first paralyzing spasm), back pain can really affect one’s life. It’s the kind of pain that nobody understands unless they’ve been through it themselves.

My back pain story:

I remember the first time Chef Joe’s back “went out”; I had no idea what he was going through. Chef Joe’s a big, tough guy—how was it that he did nothing to apparently injure himself yet all of a sudden he could hardly walk? I was baffled…until I had my first spasm. It was when my kids were really little and Chef Joe was at work. I was doing laundry in the laundry room, which was gated off so the kids couldn’t get in (we will get to my obsessive over-childproofed home another time). I was moving the wet clothes from the washer into the dryer, which of course I’ve done millions of times before with no problem. Then all of a sudden, I got stuck. I was bent over and couldn’t get up. Intense shooting pain took over and my shoulders started to hunch in and my fingers started to get all weird and contorted like talons. I didn’t want to alarm the kids (who couldn’t have helped me anyway) so somehow I was able to crawl to where the phone was in my connecting office and call Chef Joe at work. He was in a meeting, but when he heard me weakly eek out the words “Back hurts…can’t move…” he literally dropped the phone and came home.

I went to the ER, pretty much paralyzed from the chest down, and was given high doses of valium and Percocet (which later made me sick), and the doctors kept palpating my back saying “does this hurt, does this hurt?” And so on. They did not run one test or make any diagnosis. They just sent me home with nasty drugs and said to follow up with my doctor. Thanks, ER.

I went to the doctor after a few days and was ordered an MRI which revealed several degenerating discs in my spine. The doctor said I had the back of a 70 year old woman and offered no reason why, other than my weight gain (and she said that weight loss would make a big difference in the pain). She gave me a script for physical therapy (which I already told her I couldn’t afford), told me no exercise with any level of impact, and sent me on my way. Long story short, I found some relief with swimming, then yoga and other no-impact exercise, and lost my weight—but I still deal with back pain on a regular basis. However, I have found drug-free ways to prevent it and manage it when I feel spasms coming on, so my overall pain levels and incidences of spasms are now far less than they used to be and don’t interfere as much with my life.

Here are my top 6 holistic back pain remedies:

1. A back pillow. Since I sit at a computer for a good part of the day and drive a lot, I have to be very aware of my posture while seated. Otherwise I get nerve pain, weird numb regions, and compression in my spine. I got a few different pillows to try out from memory foam, to buckwheat hulls, and the two that work best for me are buckwheat at home and a Total Pillow (I just love “As Seen on TV products” for the car. I have not had a single spasm since I started using these while seated.

2. Massage therapy. Massage should not be viewed just as a luxury or as something to do after you’ve already experienced a spasm or injury. It should be part of your preventative plan. Massage helps physically, emotionally, and mentally reduce stress and tension. It also helps to improve circulation and keep muscles and joints flexible. A good massage therapist can also help work out tight or pinched nerves, and let you know where in your body you are holding the most tension (many people are not aware). They can also provide assisted stretching during the massage and give you some recommendations for stretches you can do at home. I go for a massage every two weeks. My body has come to depend on it, and my massage therapist is great at letting me know where I’m holding tension, and also how my spine is doing in terms of alignment and flexibility.

3. Inversion therapy. I first became aware of inversion tables when I saw the Teeter Hang Ups commercial on TV (yes…yet another As Seen on TV product). It was one of those things that I saw it once and then started seeing it everywhere…at my yoga studio, in Chef Joe’s kung fu studio; and I started hearing rave reviews from colleagues and other random people I’d encounter who had had amazing results from using an inversion table. I kept putting off buying one, and then I’d have a bad back day and think to myself “I’ve got to get one of those things”…then I’d feel better and forget about it. Then I’d hear another testimonial or have another bad back day and so the cycle continued. I finally got one—I did go with the Teeter Hang Ups TV offer—and I have to say I wish I hadn’t waited so long because I truly feel like I have a new spine. My massage therapist even commented that she’d never seen my spine so straight. I highly recommend using an inversion table for a couple of minutes every day for back pain, and other chronic pains. Make sure you check the manufacturer’s information for contraindications though, and if you have any concerns ask your health professional before you purchase a table.

4. Yoga and Pilates. I can’t say enough good things about these two similar, yet different practices. Yoga is so much more than stretches and breathing (pranayama) and holding poses (asanas)—it truly is a way of life which heals the mind, body, and soul. It can be done at home with just a DVD and a mat, but if you have pain or injuries or another present condition I highly recommend choosing a registered yoga teacher who has completed at least 200 hours of teacher training from an accredited school. Many of the forward bends, back bends, spine twists, and binds are great for elongating the spine and helping regain flexibility. However, these exercises can also cause injury if they are done incorrectly. Since I began working with my current teacher, I’ve been able to get more benefit from certain asanas with simple modifications and my flexibility has increased without causing any further injury. Check out the Yoga Alliance’s website to find a registered teacher or school near you. Pilates is a series of exercises targeted to strengthen the core muscles. The stronger the core muscles, the better they support the spine. There are also some great Pilates exercises to loosen up and massage the spine.

5. Anti-inflammatory diet. Many of my clients come to me with chronic pain of some kind, and report improvement in the level of pain quite quickly after making a few dietary adjustments. Adding in alkaline foods like dark, leafy greens and certain whole grains like quinoa, millet, amaranth, and wild rice can help neutralize built up acids from certain foods and digestive processes which can lead to inflammation. Also, consuming darkly pigmented fruits and superfruits like blueberries, black grapes, cranberries, pomegranates, açaí berries, and other brightly colored fruits and veggies provide a vast amount of bioavailable phytonutrients. These are antioxidants that help neutralize free radicals in the body, thus reducing inflammation. Adding in foods rich in Omega 3 fatty acids is also a good idea. Omega 3 fatty acids are anti-inflammatory and are found in certain plant foods like walnuts, chia seeds, and flax seeds; as well as in high quality pastured animal foods like farm fresh eggs and wild salmon and other fatty fish. High quality Omega 3 supplements are OK too, but make sure you are only getting Omega 3s and that you have the appropriate ratio of DHA to EPA. You most likely get more than enough Omega 6 and 9 fatty acids from foods you already eat. Too many of these actually cause inflammation. The majority of Americans are deficient in Omega 3s. I like the ones from doTERRA, Nordic Naturals, and Carlson.

6. Essential oils. I use my doTERRA Certified PureTherapeutic Grade essential oils internally as well as topically for my back pain. I love their Deep Blue blend especially. I prefer the roll-on as opposed to the rub (the rub has other, unnecessary ingredients). It provides long lasting, instant pain relief to the spine and surrounding muscles and tissues. I also take a few drops of lavender, marjoram, and black pepper in a veggie capsule if I need additional relief. I find the oils to be more effective for my pain than over-the-counter drugs and even other natural pain remedies.

So if you have back pain, I encourage you to give these methods a try. Since I’ve incorporated them into my diet and lifestyle, my quality of life and level of chronic pain has dramatically improved. If you’d like personalized advice on how to reduce back pain or improve other areas of your health, feel free to contact me for a free consultation.

I’m Leaving on a Jet Plane…

2012-10-18T21:22:00.001-04:00

Well, almost. I leave Saturday, to be exact but I wasn’t sure if I’d be able to write tomorrow since I’ll be finalizing details and packing and all that good stuff.

I’m going west! Well, Midwest.

This weekend I will be giving a presentation to holistic aestheticians and other spa professionals at the Association of Holistic Skin Care Practitioners Fifth Annual Conference! I will also have an exhibit where I will be featuring the one and only Holistically Haute™ Salt Bath Ritual and Dry Brush Kit.

Other than my presentation, called “How to Integrate Nutrition into Your Holistic Skin Care Practice”, there will be several other amazing presentations by holistic health, wellness, and aesthetic superstars including:

· Elina Fedotova: CEO of Elina Organics & AHSCP President; Product Formulator, Cosmetic Chemist & Licensed Aesthetician, whose spa was rated “Best Facial”by Chicago Magazine.

· Dr. Bradley Bengtson, M.D.: Ranked one of the nation’s top plastic surgeons by Best Doctors in America®, and was named “Best Plastic Surgeon” by Grand Rapids Magazine, 2010-2012 (I know what you’re thinking…plastic surgery is not holistic! However, Dr. Bengston will be presenting some new non-surgical advances in medical aesthetics and cosmetic medicine).

· Keeley Bruce, MA: Certified Natural Health Practitioner, Master Aesthetician Internationally Trained in Massage Therapy, Reflexology and Medical Foot Care, CEO of Keeley’s Mobile Spa Services

· Dr. Alan Dattner, MD: Founder of Holistic Dermatology, New York City (“holistic” and “dermatology” in the same phrase? Seems like an oxymoron, I know…I’m intrigued, are you?)

· Yuriy Savoskin: NASM Certified Performance Enhancement Specialist & ACE Certified Personal Trainer, Arnold Classic Gold Medalist, 2006

· Shelley Rosenfeld-Brooks, BA: Licensed Aesthetician, Owner of Conscious Skin Care, AHSCP Vice President

· Kathy Poel: Licensed Aesthetician, Reiki Level 1 & 2 Practitioner

· Cindy Sabo: Licensed Aesthetician and Massage Therapist

· Michele Fife, E-RYT: Owner of Seva Yoga, Director, Seva Yoga Teacher Training School, and ‘Wellness Expert’ for ABC affiliate WOTV4 (Yay…yoga!)

· Dr. Linda Hegstrand, MD: Medical Director of the Complete Wellness Center

· Grace DeHaan, RN, & Bio-Energetic Synchronization Technique Practitioner

How awesome is that line-up? The conference is on October 21-22 at the Radisson in Kalamazoo, MI. Check out the AHSCP’s website for more details and contact information. I am so excited to be part of this fantastic organization and am very grateful to have been asked to share my work in this forum. Thanks AHSCP!

Can’t make the show?

Don't worry, I’m here for you anyway! If you are an aesthetics or wellness professional who would like more information about how to add holistic nutrition and health coaching programs into your business, I’d love to chat with you!

If you are someone who would like to learn more about holistic nutrition or health coaching for your own personal or professional goals, I’d love to chat with you too!

Please visit my health coaching website for more information and contact me to schedule a call.

Custom Blend Your Own Signature Lipstick Color

2012-10-12T15:32:00.001-04:00

I love lip color—lipstick, lip liner, lip gloss, you name it. For years, I actually “collected” lipstick…I had over 80 at one point (I’d like to note that a large portion of these were gratis from cosmetics companies when I worked behind the counters—great perk!) and I was really proud of my collection. I had to stop collecting lipsticks though because they went bad before I had a chance to wear them all!

Lipstick is one of the most popular forms of “retail therapy”.

New lipstick is easily accessible, and makes you feel good. However, lipstick is getting more and more expensive, especially if you choose one from a brand that uses less chemicals and healthier ingredients. I get professional pricing on many makeup brands, and I’ve noticed that even the professional prices are getting steep. One way to keep the happy feeling you get from wearing a new lipstick color is to mix up the ones you have into fun new colors. I happened to notice a photo on Facebook from Red Apple Lipstick that talked about this very subject. I shared the photo on the Holistically Haute™ Facebook page, and quickly got inspired to mix up some of my own colors to show you how simple it is.

Let's mix it up!

I began with a clean surface, a synthetic lip brush (actually a paint brush I got on sale at the art store—it’s the best “lip brush” I’ve ever owned), two lipstick colors, two glosses, and an opaque liquid concealer (I used the one from Colour by Osmosis). I got out a clean white plate to use as my palette. It’s best to mix on some kind of nonporous, white surface so you can see the colors without interference from other tones. I don’t like mixing on my skin because the skin absorbs some of the product, the oils and other stuff on the surface can contaminate the lipsticks, and they tend to stain.

I used my lip brush to get some color onto my plate, added a dab of the concealer to the side, and started mixing.

I began with a red shade from Youngblood called Spicy, which has yellow undertones. I liked the color when I first bought it, but since my skin has yellow undertones, wearing that lipstick makes my skin look even more yellow and is also not flattering for the teeth. So I thought I’d pink it up a bit by adding a little bit of the concealer (it has the same effect as white paint when you mix it in—it adds opacity, brightness, and lightness if you use a lot), and a pink lipstick (Champagne Ice by Bare Minerals). I added some Raspberry Ice lipgloss from Colour by Osmosis got a bright, shiny, rosy red.

I experimented further by adding more of the concealer and a plummy metallic gloss from Youngblood called Poetic which made it more of a frosty, neutral pink. Then I took the original two shades, added lots of the concealer and a nude gloss from Bare Minerals called Trailblazer and got a nice, shiny salmon pink.

Of course by the end of the experiment my plate looked like this:

So before you run out to buy a new lipstick either for a special occasion or for a little pick-me-up, I encourage you to look through the ones you have and start playing. Something else you can do is get one of those empty lipstick palettes (they come in different sizes) and scrape out the last bits of lipstick in the tube (when you would normally just throw it out), so you can extend your use of the product and have an easier time mixing. Other than lipstick and concealer, you can add other mix-ins like mineral pigment powders and cosmetic glitter.

If you come up with a blend you really love, you can get empty tubes and tins from Mountain Rose Herbs so you can mix up a larger quantity and have more to use in the future. As always, make sure your hands and surfaces are clean, and it’s a good idea to clean your brush often to avoid contamination. Keep lipsticks and glosses closed tightly when you are not using them as well.

Did you come up with a fabulous custom color? We’d love to see it! Give it a fun name, take a picture and email it to me at holisticallyhaute@gmail.com. I will pick my favorites and share them in a future post!

Product Spotlight: Organic Color Systems

2012-10-08T16:17:00.000-04:00

When it comes to my hair, I tend to be very low maintenance. I’ve tried getting haircuts in the past that require styling, and they never stick. I just don’t have the time or the interest to spend the time in the morning, or the money on products to style my hair on a regular basis—and I also get very frustrated that the majority of the styling products on the market are chemically-based.

This frustration follows me to the hair salon when I get my hair trimmed every 6 to 8 weeks (at least I’m good at keeping up with that!). Since I’m only getting my hair trimmed straight across on the bottom, I don’t go to an expensive salon. All the products they use and sell are the most commonly advertised and hence, most popular ones—all of which are almost 100% full of chemical ingredients. I used to just grin and bear it—after all it was just one shampoo, right? But then I started getting rashes and a flaky scalp whenever I’d get a shampoo there so I knew it had to stop. I began going to the salon with a wet head after washing my hair at home with my own natural products.

I realize that higher-end salons might carry some organic and more naturally-based products (although many still do not), but I won’t pay triple the price for a trim just to have a shampoo that won’t irritate my scalp.

A glimmer of hope…

I recently received an inquiry from Organic Color Systems to see if I’d be interested in trying out some of their hair care products to review. After reviewing their website and telling them about my hair condition/goals, their experts selected Power Build shampoo and conditioner from their Organic Care Systems® range, as well as the Scalp Spa Rejuvenating Hair & Scalp Treatment and Retreat Split Ends Treatment from their Simply Organic® range. I was very excited, because even though I have a few natural hair care products I really like, I do feel the need to switch it up from time to time to avoid buildup. I also have found it challenging to find natural hair care products at health food stores that actually work for my hair. Many of them contain heavy emollients that weigh down hair that is fine and straight like mine—or they don’t condition enough at all and leave my hair dry and prone to breakage. The idea of products containing almost all natural and organic ingredients that actually do what they are supposed to do was very appealing to me.

My experience with the products:

These four products are from two different brands, so I thought I would start with the Power Build shampoo and conditioner by themselves first. I really liked how the shampoo cleansed but did not make my hair or scalp feel dry or tight (and I didn’t get any reaction from the ingredients). Since my hair is long, it does tend to lose volume from the weight of it and go flat on top, but I did notice a clear improvement in overall volume. I was a little less excited about the Power Build conditioner—I didn’t dislike it, but I didn’t feel like it provided enough conditioning on its own for my hair. I could still comb through it, and it still looked fine, but I still felt like another product was necessary to smooth the frizzies and baby hairs and protect from split ends.

Enter the Retreat Split Ends Treatment. At first I thought this would be a leave in product because it comes in a small 4 oz bottle. However, this product is meant to be massaged throughout freshly washed hair, left on for 5 minutes, and then rinsed thoroughly. I did this, and it rinsed out very cleanly. I would use this in place of the conditioner on a regular basis—it has become one of my favorite products.

I also really like the Scalp Spa Rejuvenating Hair & Scalp Treatment. This product also came in a 4 oz bottle. After shampooing, you massage it really well into the scalp, leave it on for 5 minutes, and rinse thoroughly. Since the timing is the same as the Retreat Split Ends Treatment, I shampooed my hair with the Power Build, applied the Scalp Spa and Retreat, and left it on for 5 minutes in the shower. I rinsed it all out at the same time, and my hair combed through easily. I don’t blow dry my hair—I actually wash it at night and let it dry as I sleep. After using these products, my hair came out perfectly smooth, thick, full, and very shiny—as if I had used a blow dryer and a leave-in conditioner and shine enhancer.

Another interesting thing I noticed is that the pigment of my hair seemed to be richer. My hair is naturally brown (my mother calls it “chestnut”), and I don’t dye it. Sometimes, when the weather gets dry (like it’s been for the last several months) it begins to lighten and turn a little brassy. Since I have been using these products the color seems to be a bit deeper and warmer with more dimension—kind of how it looked when I was a kid.

I noticed that the labels on Power Build products state that they protect the hair from UV damage and help to reduce color fade, but I assumed that pertained to color from dye—not natural pigment. I decided to ask the company about this. Their response: “The Power Build is great for adding protein and moisture to the inner structure of the hair. There is a component found in hair called Tyrosine that is responsible for regulating the melanin (the natural pigment). Tyrosine is an amino acid that is a building block of protein, and as the hair is almost 91% protein, it's very important that the Tyrosine levels not be depleted (this happens a lot with ammoniated hair color). In short, it is very possible the protein and nourishing ingredients in our Power Build product is working to help the natural Tyrosine levels in your hair.” So that’s an added benefit!

The ingredients:

The Power Build products contain many organic ingredients, with Soil Association Organic Standard and ECOCERT certifications. It does still does contain some chemical functional ingredients but there are no parabens, sodium/ammonium lauryl/laureth sulfates, or formaldehyde-releasing agents. They do, however, contain synthetic fragrances, PEGs, and DEA in addition to some other chemical ingredients that might not be right for everyone. There are more natural and organic ingredients than synthetics in the products, and the company values transparency and discloses all ingredients and their sources to anyone with concerns. The products do not contain any animal ingredients and are not tested on animals.

The Simply Organic products contain far less synthetic ingredients, and are rich with organic botanical extracts and oils. They are also vegan and cruelty-free. In terms of the ingredients and formulation I have to say I prefer the Simply Organic products over the Power Build and will be ordering more products from this range in the future.

To learn more about the organic hair products offered by Organic Color Systems visit their website and fill out the form to find an Organic Color Systems salon near you. I know I will, because going to the salon for a trim with a wet head in the winter is no fun!

School Lunches: Kids Deserve Better

2012-10-04T21:16:00.000-04:00

School lunches. One of my least favorite topics. Let me start by telling you a bit about my past experience with school lunches. My mother cooked the majority of our meals at home. But as I got older, I realized that it was just not cool to bring lunch to school since pretty much everyone else in my class bought lunch. So I began to buy lunch as well. I quickly realized that I had made a mistake--nothing I got in the cafeteria was anywhere near as good as what my mom made for me, but there's no way I would have ever admitted that. Even now, the thought of the mysterious meat-like substance in the tacos makes my stomach flip. So I got by having the "salad plate" which was basically iceberg lettuce with goopy dressing, I'd have pizza on pizza day (which resembled Ellio's), peanut butter and jelly sandwiches on nasty white bread, and chicken noodle soup (which resembled Campbell's) when it was available.

My biggest school lunch confession?

Many days, none of the choices appealed to me so I spent my money on those oversized chocolate chip cookies and chocolate milk and that was my lunch. With memories like these, it's no wonder I pack my kids' lunches every day--and I did this even before I got the majority of my nutrition education.

Many parents find the idea of packing their kids' lunches quite daunting, but it's really never been an issue for me. I make extra at dinner the night before, and the kids take the leftovers for lunch. Sometimes they'll have an organic peanut butter and jelly sandwich on sprouted bread, salad, or an organic turkey sandwich on sprouted bread with either homemade hummus or pesto as a spread in lieu of mayo (I have never been a fan of mayo), but at least 3 of their 5 weekday lunches are leftover homemade soup/stew, stir-fry, pasta, etc. I use reusable sandwich and snack containers for the sandwiches, fruits, and veggies; and BPA-free stainless steel Thermos containers to keep their leftovers warm. For a beverage, my kids either have almond milk, water, or organic juice. This has easily become our routine, and our morning routine is never longer than 45 minutes to an hour from waking up to getting into the car to go to school.

Our school system has recently upgraded the food service company which apparently provides higher quality food--nothing fried, no white flour, a fruit and vegetable of the day, etc., but nothing is organic, there is too much emphasis on dairy, and the foods are still highly processed and full of additives like binders, fillers, and preservatives. We try to avoid gluten and dairy since we are all sensitive to them, and all the "whole grain" breads and flours are wheat. So, while it might be an improvement over what I bought at school as a kid, these are not foods/substances I want my children's cells to be made of as they grow.

Other school districts have not yet made any improvements to their school lunch programs--the foods they provide their children is of such low quality it doesn't even meet fast food restaurant chain standards. Very few schools in this country even offer salad (while some have made huge strides and offer beautiful salad bars--kudos to them!). While these meals might meet caloric requirements, and the FDA's My Plate requirements (which I also don't fully agree with), these foods are not providing enough actual nutrients: vitamins, minerals, healthy fats, and whole grains (meaning the grains themselves, not breads and cookies and breadings made from flour). This is why school lunches have been linked to obesity, problems paying attention in class, lack of energy, and other issues with American children, as you will see in the graphic below.

Another reason I pack my kids' lunches is the lack of time the kids actually have to sit down and eat their food. They only get 20 to 25 minutes to eat lunch, which I personally think is ridiculous. If they bought lunch, time would be wasted on the lunch line. I tell the kids not to waste any of the food--if there's something they don't want or they can't finish during lunchtime, they should bring it home so I know not to pack it (or to pack less of it) again. This system took some trial and error to perfect, but it works out great for us (although I will admit that one day in my morning blur I accidentally packed the jar of peanut butter in my daughter's lunchbox and left her sandwich on the counter...oops).

Kids deserve better.

So I share the following infographic with you, because I really don't think enough parents understand the truth about the lack of quality of school lunches in this country. I want to encourage parents to start packing lunches for their children. I am a busy, working mom who has found a way to make it work and you can too. My children's health is more than worth the extra few minutes it takes in the morning to put everything together.

I have to tell you I did consider trying to get involved in the school to change the school lunch program--but since they just "upgraded" it a couple of years ago, I doubt they would be receptive. I also really don't like politics or the huge task of taking on large institutions--I much prefer educating people one on one and in groups, or spreading awareness in my writing as I am doing here.

So please check out the following infographic, and note that while the bottom does show improvement, it is still not acceptable. Our children deserve better.

*Infographic used with permission from InsuranceQuotes.org.

Spa Week Sneak Peek: Pumpkin Spice Massage at Harrisburg’s Family Wellness Center

2012-10-02T14:52:00.001-04:00

Fall is one of my favorite times of year, and one of the reasons for that is Fall Spa Week! From October 15-21, you can enjoy luxurious, high end, full-length signature treatments and services from more than 1000 top salons, spas, and wellness centers across the US for only $50. Booking is going on RIGHT NOW! Visit Spa Week today to find a participating spa near you and take advantage of this amazing opportunity to get some extra self care for a great price.

Yesterday, I was invited by Spa Week and The Family Wellness Center at Briarsdale in Harrisburg, PA to experience their 75 minute Pumpkin Spice Massage. They didn’t have to twist my arm, of course. I had just returned from a jam-packed, very exciting weekend at the IIN Live Fall Conference in New York City, and my mind and body were tired and a little wound-up. I knew this would be perfect timing to help me settle down and relax. Plus, my back was a little stiff from all the travel, and I was really to not have to wait until my next scheduled massage with my own therapist.

About the massage therapist

My massage was performed by Tiffany Weese, who has been practicing as a licensed massage therapist for 5 years. She is fairly new to The Family Wellness Center, and previously worked in the spa setting. Tiffany really enjoys working at the wellness center, because she feels she has the opportunity to help a larger number of people achieve their goals in healing and overall wellness. She works closely with the providers of the different modalities at the Center to give their patients/clients extended holistic care.

Tiffany enjoys all aspects of massage therapy, but currently specializes in bamboo and deep tissue massage, as well as energy work. I asked her how she views massage in terms of healing, and she quickly responded that one cannot properly heal from injury or trauma, or properly manage stress without massage. Stress and trauma negatively affect the body’s ability to function properly and heal on its own, and massage works very well to restore balance, reduce pain, and reduce physical and mental/emotional stress. Tiffany believes strongly in the value of continuing education, and looks forward to furthering her knowledge of Reiki, shiatsu, myofascial, Ayurvedic, and craniosacral massage therapies.

Tiffany was very professional, and conducted a detailed consultation and health/wellness history in the privacy of the treatment room prior to the massage. She let me know everything that was going to happen, checked with me periodically to make sure I was comfortable and was enjoying the service, and encouraged me to communicate with her regarding the intensity of pressure. This is very important during massage, because people have different levels of sensitivity and also have different preferences for pressure. Some massages are meant to be for relaxation only, others are meant to release pinched nerves and loosen up tight muscles and tendons—these may require more probing and more pressure. It’s important to let your therapist know if anything does not feel good. Some discomfort is normal during a more therapeutic massage, but it should never make you wince or become unbearable. The therapist does not know how you are feeling during the massage unless you tell him or her.

The Pumpkin Spice Massage

I have to admit that I was both intrigued and a little nervous about the idea of a pumpkin spice massage. Intrigued, because I love the sweet and earthy aromas of Fall—pumpkin and cinnamon are wonderful. However, these fragrances in products are often artificial which is what made me nervous. I was careful to let Tiffany know that I did not want any products with harsh chemicals or synthetic fragrances and she assured me that they only use products made with natural ingredients, oils, and extracts. All products comply with the parameters set by the Campaign for Safe Cosmetics, which I always appreciate. Once I had that knowledge, I relaxed and enjoyed the wonderful scent of the creams and heat packs.

I started on my back, and enjoyed a great scalp, shoulder, arm and leg massage with a cinnamon-infused heated neck roll under my neck. Then I flipped over, and had cinnamon-infused heating pads on my back as I enjoyed a foot and leg massage. Tiffany noticed that my upper back and shoulders were very tight and stiff (I tend to hold my stress in my shoulders), and really spent a lot of time working the muscles, nerves, and tissues to loosen me up. This was definitely more intense than the rest of the treatment, but it was done skillfully and never crossed from “good pain” to “bad pain”—and if it had, I would have told her.

After the massage I was told to relax a bit more and be careful getting up and getting dressed, and I was given a warm cloth to wipe off any excess massage cream. Once I was done, I met Tiffany in the lobby where she had prepared a visual diagram of where she noticed I had tightness, and made some recommendations (one of which was for more massage, which I certainly wasn’t going to argue!).

About The Family Wellness Center at Briarsdale

The Family Wellness Center is a wonderful facility that offers integrative healthcare, chiropractic, counseling, massage/bodywork, holistic nutrition, and yoga all under one roof. How cool is that? It’s a one stop shop. I’d like to see many more of practices like these in all areas.

The ambiance and staff are warm, welcoming, and friendly, and the massage therapy room was spacious, comfortable, and attractive without being overly fussy. I think it would appeal to all clients, male and female, of all ages.

If you are in the Harrisburg area, or would like to give a gift to someone who is, I highly recommend the 75-minute Pumpkin Spice Massage at The Family Wellness Center at Briarsdale, which is only $50 for Spa Week. Visit their website for more information on their services, providers, and events.

Click HERE to book your Spa Week appointments at this, or any other participating Spa Week spa.

Thanks to Tiffany Weese for your healing hands, and thanks to The Family Wellness Center at Briarsdale and of course to Spa Week for the wonderful service.

Don’t Throw Out Your Old Bras! Donate Them to a Worthy Cause.

2012-09-27T18:43:00.000-04:00

As September’s National Yoga Month comes to an end, we enter into October, which is known for something much less pleasant: Breast Cancer Awareness. I personally don’t like using the term “awareness” when it comes to cancer, because I think people are plenty aware. I really would prefer to see much more emphasis on prevention, because several recently published studies have linked breast cancer to chemicals found in processed foods and personal care products. So I guess I would prefer to spread “awareness” about prevention, not just early detection.

That doesn’t mean that early detection isn’t important. I feel that regular self exams, as well as certain diagnostic exams (breast thermography is showing promise as a safer and more accurate alternative to conventional and questionable mammograms) are important. I was recently made aware of an organization called Breast Oasis. They, in partnership with aboutplasticsurgery.com, have launched a new campaign to aid these efforts called Surgeons Give Support.

Have you ever changed bra sizes?

I know I have. Due to pregnancy and breastfeeding, weight gain and weight loss, I think I changed bra sizes about 4 times in a few short years. Bras are expensive—even if you get them at discount stores—and it pained me to get rid of ones that I had only worn a few times. The founder of Breast Oasis, a plastic surgeon named Dr. John Pederson, also noticed that his breast surgery patients ended up with many hardly-worn bras that they no longer could use. Instead of throwing them away, Dr. Pederson and his wife decided to put them to good use and donate them to women in need. They started with a local battered women’s shelter, and expanded from there. Believe it or not, it was the first time that shelter had gotten bra donations.

Breast Oasis, and Surgeons Give Support has grown, and now collects and donates bras to women in need nationwide. Furthermore, every donation kit gives each women instructions on how to do a breast self exam properly. Additionally, every woman who donates also has the opportunity to anonymously connect online with the recipient of her no-longer-needed bras to create community, lend encouragement, and potentially form lasting relationships.

It’s easy to get involved.

Visit the Breast Oasis website to find a participating surgeon near you and find out other ways you can get involved. You can also check out this short video to learn more about this effort.

*Bra image from TimesUnion.com

Recipe: Citrus Arugula Salad with Red Quinoa and Mixed Seeds

2012-09-25T12:56:00.000-04:00

The most common questions I get from people who see the salads and other plant-based meals I prepare (besides “where’s the meat”) are “where do you get your protein” and “how does that fill you up?”. I am not a vegetarian, but I have become very picky about the quality of animal foods I choose to serve my family. The only poultry I buy is pasture-based (not “vegetarian fed”…chickens are not herbivores—they have beaks, not teeth), and the only beef I buy is also pasture-based, meaning grass fed. I prefer that the animals are traditionally and ethically raised and processed (preferably on-site so they don’t have to endure the stress of the transport to the processing facility). These products also must either be certified organic, or come from a smaller, local farm that farms using organic and sustainable methods.

There are two challenges that accompany these preferences: cost and availability.

They are not always available at my farmer’s market, co-op, Whole Foods, or Trader Joe's. When I can find pastured animal products, they are pricey. So we have significantly cut back on the amount of animal products we consume in our household. Of course that means that I’ve had to become much more educated on how to cook vegetarian and vegan meals!

Many vegetarians and vegans choose to substitute soy protein for meat. Soy is very controversial due to its estrogenic activity in the body, so I choose to avoid it unless it is in its traditionally fermented forms like tamari or miso. I might use small amounts of those to flavor soups and sauces, or to marinate veggies or meat.

So where do I get my protein?

It’s funny that no one ever worries about where large herbivores like giraffes, elephants, and gorillas get their protein. Right? So I like to tell people I get my protein from the same sources: plants. Dark leafy greens like spinach and romaine lettuce, and cruciferous greens like broccoli and brussel sprouts are very high in protein.

Now I know what you’re thinking: how can I eat enough quantity of those foods to get enough protein? Green smoothies help, but I also add other high protein foods to my greens-based stir fry dishes and salads. Beans and legumes are very high in protein; as are seeds like chia, hemp, and flax; and also nuts and whole grains like quinoa. If you add these foods to your greens, you will have no problem getting your daily protein requirements and staying full until your next meal.

As an example, I give you my Citrus Arugula Salad with Red Quinoa and Mixed Seeds. This recipe was inspired by one in the Forks Over Knives Cookbook.

I had some of the ingredients on the list, but was missing several. That didn’t discourage me though—I just foraged in my fridge and pantry for some simple substitutions and came out with a great dish. The size of the salad was a bit deceiving though—it was in a medium mixing bowl and the book said that it would serve 4. I didn’t quite believe it though, since Chef Joe and I are big eaters and the kids were really hungry. I quickly started boiling some water on the side for pasta just in case anyone was still hungry. I can tell you that the pasta was completely unnecessary, because ¾ of the way through our plates we were all full. Furthermore, neither Chef Joe nor I felt the need for a later evening snack. It sustained us until breakfast the next morning. So trust me, you can get a full tummy, lots of protein, and lots of energy from a well put together plant-based dish!

Ingredients:

1 cup of pre-soaked/sprouted and rinsed red quinoa
About 10 oz of baby arugula
½ a small red onion, chopped
1 tbs extra virgin olive oil
¼ cup rice vinegar or raw apple cider vinegar
2 plum tomatoes, chopped or diced
2 small cloves of garlic, minced
Juice from one large orange
One mandarin orange or clementine, divided with the slices cut in half
Juice from one lemon
2 tbs raw walnuts, chopped (pre-soaked and dehydrated is best)
2 tbs chia seeds
2 tbs raw and unsalted sunflower seeds
Himalayan or sea salt with freshly ground multi-colored or black pepper to taste

Instructions:

Bring 1.5 cups of water to boil on the stove. Add your quinoa. Return to boil, then turn the flame to medium-low, cover your pot, and let the quinoa cook for 15 to 20 minutes. Most of the water should be absorbed, but any excess can be drained. Move the quinoa to a large bowl or baking sheet and refrigerate until cool (this won’t take long).
In the meantime, chop your onions, garlic, tomato, nuts, and Clementine and put them into a large salad bowl. Set aside.
In a small mixing bowl, combine your olive oil, citrus juices, vinegar, salt, and pepper for the dressing. Whisk well.
Add your quinoa and arugula to the veggie/nuts mix, and mix in your dressing. Add your chia and sunflower seeds last, and make sure everything is tossed together really well. The Forks Over Knives recipe said to refrigerate the salad for an hour before serving, but honestly the kids were in no mood to wait an hour—especially my 5 year old daughter who had helped me prepare the meal. I served it as is, and it was a huge hit. So if you want to let yours chill for an hour in the fridge, that’s up to you—but if you have hungry mouths waiting, I say go for it and just serve it once you have it all mixed together.

I have to say this is my new favorite salad. I plan on serving it at my older daughter’s upcoming birthday party, and Chef Joe liked it so much he called me from the restaurant to ask for the recipe! This is a great example of using recipes for inspiration, and then using what you have to make it your own. Enjoy!

Old School HH: Top 5 Posts About Exfoliation

2012-09-21T10:02:00.001-04:00

I love that the field of holistic health and wellness encompasses so many different topics. I get to write about nutrition, fitness, stress management, lifestyle, the environment, alternatives to today’s mainstream healthcare choices, and healthcare in general.

I also get to write about lighter topics like hair and skincare, nails, and makeup. How do these topics fit in? They may seem superficial, but I believe that these topics deserve as much attention as the more mind, body, spirit topics because they are a reflection of the level of balance, or lack thereof, of those areas of one’s life.

The skin can reveal one’s exposure to environmental and internal toxins, whether or not systemic inflammation is present, one’s level of stress, as well as the health of one’s digestive tract, or gut. The health of one’s hair and nails also can indicate imbalances. Prematurely graying and thinning hair may indicate inadequate consumption and absorption of vitamins and minerals, or deficiencies of macronutrients such as healthy fats and high quality proteins. Nails that have bumps, splits, ridges, discolorations, or other abnormalities can indicate many different internal issues including thyroid disease and adrenal fatigue.

And makeup? One’s choice of whether or not to wear makeup depends on many things—level of confidence and self worth (some people feel confident without wearing a speck of makeup at all and it shows), one’s value of artistic expression, self care, health of the skin, and so on.

Sometimes I tend to focus on one topic for several posts, other times I mix it up a bit. Since this blog and the HH communities on Facebook and Twitter are growing and new readers join us everyday, I sometimes like to post links to earlier posts about topics I don’t write about as much anymore.

Today’s topic is Exfoliation.

My views on exfoliation have drastically changed over the years. Like many, I initially thought more was better. I’d scrub away at my face every day in the shower as a teenager, even though I had really bad acne at the time. I just used the scrub indicated for acne-prone skin. Later on, I went for microdermabrasion treatments and when I was in school for aesthetics, I’d get chemical exfoliation treatments once to twice a week. Why? Because I wanted to get rid of the dead, old skin on top and reveal the fresh, healthy, young, new skin underneath—just like the commercials and advertisements say.

Well I began to notice broken capillaries on my face, and some new mild discolorations. I also began doing research outside of our standard textbook of what exfoliation actually does to the face, and how those “dead” skin cells (the stratum corneum layer of the epidermis) are there for a reason—to protect the delicate cells underneath. Those delicate cells underneath are what produce melanocytes (our protective melanin pigment cells), and the “proteins of youth”, collagen and elastin. When you interfere with the skin’s normal processes by exposing those cells too soon, you are prematurely exposing them to environmental microorganisms and toxins and free radicals. This can damage those cells and even cause them to mutate. It can also cause dehydration of the skin and prevent proper circulation of nutrients within the dermis (innermost layers of the skin where skin aging actually occurs).

I’ve written a lot about this topic in the past, and more experts in the fields of aesthetics and dermatology are beginning to teach classes and publish material questioning the industry’s overuse of exfoliation in general. As more information comes out, I will continue to write about it.

In the meantime, here are the my top 5 posts about exfoliation from the earlier days of Holistically Haute™.

Enjoy!

What are your thoughts about exfoliation?

*Images 2 and 3 courtesy of the ASCP.

Photo Shoot at the Co-op

2012-09-17T21:51:00.001-04:00

I've made many healthy changes in my diet and lifestyle over recent years. The biggest change is that I've significantly reduced my intake of processed and packaged foods and increased my intake of fresh, whole, organic foods. Because of this change, I've also had to change grocery stores. I used to do fine shopping with coupons at regular chain supermarkets and superstores, which suited me fine when I was buying mostly shelf-stable foods in boxes. However, once I decided to shift to more fresh produce, whole grains, and only organically and pasture-raised animal products, I found that the supermarket was no longer meeting my needs. Their produce was coated with yucky-feeling wax, and I could actually taste the pesticides in the food. The meats were low quality and unsatisfying. Supermarkets carry little to no organic foods, and the ones that do have them priced so much higher than their conventional counterparts that no one purchases them, so they were hardly fresh. Most of the bulk bins at the supermarket are filled with assorted candy, not whole grains. You get the idea.

So I started shopping at specialty markets like Whole Foods and Trader Joes. This was a vast improvement. Of course the prices are higher than those at the supermarket, but the quality of the food is so much better. These stores are great, and they do offer a much wider selection of organic foods, but many of the organic foods travel many food miles before they reach the shelves. So the food might not have pesticides, but it might also not have been picked at the correct time to ensure full nutritional value. In addition, the nutrients tend to degrade once it is picked, so the more time that passes before it gets to your plate, the less beneficial the food will be.

This is why it is not just important to eat organic, but also to eat local.

Sometimes it is possible to find food that is both local and certified USDA organic--this is great, but it is rare. There is an ongoing debate on whether it is better to buy local food that is not certified organic or whether it is better to buy food that is from another country, but that has been certified organic. If I have to choose, I choose local.

The main reason for this is that many small, local farms do farm using organic and sustainable methods but just have not gone through the USDA's process to become certified as organic. This process is expensive and involves jumping through lots of hoops and going through lots of red tape. While it might be no big deal for huge food corporations, this process is just not feasible or possible for smaller farms. So while I still do some shopping at Whole Foods and Trader Joe's, I now do the majority of my shopping at my co-op, Weavers Way, which has two locations in Philadelphia. Most of the food is local and farmed in organic ways, some is from certified organic farms, and some does come from overseas and is fairly traded. The selection is always seasonal, which is also important in terms of freshness, and the prices compare very well to the larger stores. Although it is open to the public, it is member-owned, and I am a proud member.

According to their website, "Weavers Way is one of over 5,000 food cooperatives in the country, ranging in size from tiny buying clubs to chains of co-op supermarkets. Together, these food co-ops serve more than three million Americans. Food cooperatives have been at the forefront of many of the most important issues impacting the food Americans eat, including unit pricing, nutritional labeling, the establishment and protection of organic standards, genetically modified foods, and the importance of food that is locally grown."

Food co-ops also are very closely involved in their communities, and offer many educational programs to all community members, young and old. They also are involved with local schools. My daughter's class was able to take a class trip to one of the Weavers Way farms to learn about where food comes from. The co-op is very progressive and is always looking to branch out and improve. For these reasons, I am proud to be a member and I try to support them when I can.

Weavers Way is getting a new website.

Weavers Way recently opened one new store and renovated the flagship store in Mt. Airy, a northwestern neighborhood in Philadelphia. They are also in the process of revamping their website. I follow them on Facebook, and when they posted about the new website and asked for volunteer models to participate in a photo shoot for the new site of course I wanted in. I was really excited that they picked me to participate...but the most fun part was that I got to bring a friend with me since one of the models had a scheduling conflict. I thought it would be really fun to invite my friend and guest blogger Steph Hendel. I know you all loved that great fitness post she wrote here on HH not too long ago.

We had a great time at the shoot--I got to wear the fierce orange apron and pose as a happy working member and Steph got to play the happy shopper. We also got to meet some other awesome co-op members and staff. It was a great day, and the folks at Weavers Way generously sent us some of our photos to use on our websites and social media. Here are a couple fun ones...

If you're going to buy milk, make sure it is organic!

The happy co-operators :)

I can't wait to see their new website! I will share it once it is finished.

4 Ways to Make Healthier Choices When Eating Out

2012-09-13T22:04:00.000-04:00

Chef Joe and I were out and about today while the kids were at school and we decided to grab a bite to eat for lunch. Years ago, our first instinct would have been to just grab a quick slice of pizza or a sandwich from a convenient place that was cheap and quick. The question of whether or not the food was healthy wouldn’t have even crossed our minds. Don’t get me wrong…we still get pizza and hoagies every now and then, but it is much less frequent than it used to be.

Times have changed.

My family and I eat home-cooked meals that Chef Joe or I prepare using fresh, whole food ingredients the majority of the time. When I shop for groceries, I am very mindful of the quality of the food I choose in terms of organic vs. conventional, pastured vs. “vegetarian fed” animal products, and I try to buy as seasonally and locally as possible. I can’t always shop perfectly, due to budget and availability, but I do the best I can. I always encourage my clients to do the same. This is fine for eating at home, and for packing food to go for lunch, but it really doesn’t apply at restaurants.

Just because food comes from a nice restaurant doesn’t necessarily mean it is good quality.

Obviously there are different categories of eating establishments: fast food, chain restaurants, fine dining, etc. which are also priced in different categories. Prices are set by different criteria: location of the restaurant, size of the restaurant, how fancy the decor is, the level of service, the restaurant’s target demographic (the “ideal” client the restaurant is trying to attract), whether the restaurant is a chain/franchise or not, and most importantly, where they get their food.

The quality of the food you will find at fast food restaurants and chain restaurants is significantly lower than that in higher priced establishments because it is highly processed and loaded with fillers, high amounts of preservatives, and other food industry byproducts (the now infamous pink slime, for example) and chemicals. Meat products from these establishments are always “mystery meat”.

This food is also high in sodium, calories, trans and saturated fats, “bad” carbs, and contains little to no nutritional value. While it might satisfy hunger temporarily, it won’t actually give the body what it needs in terms of vitamins, minerals, or fiber. Because of this, you will feel hungry again soon after eating. In addition, the proteins, carbs, and fats are not easily digested which can cause the buildup of toxins.

Now that's what I call ambiance!

The higher-end chains, small family restaurants, and fine dining establishments get their food from higher quality vendors. The foods are less processed, but the animal products still come from conventional factory farms that use hormones, steroids, antibiotics, pesticides, and other chemicals. The produce is also conventionally grown (likely from genetically modified seeds) with the use of pesticides and fungicides, as well as fillers, waxes, and other chemicals.

Despite an establishment’s best efforts to adhere to safety, storage, and sanitation codes, improper handling often occurs which could lead to food poisoning and serious food-borne illnesses like E. coli, salmonella, and listeriosis.

But eating out is still fun…

Despite all of the above, I still enjoy eating out. It’s a very popular pastime in my family and we make a big thing of it on special occasions. I know that many people eat out on more than special occasions. Some have jobs that require a lot of entertaining, and others travel frequently, for example. We’re not going to stop eating out, although we do it much less frequently than we used to. So I thought it would be good to share some tips on how to make eating out a healthier experience.

1. Consider all available choices.

Today, Chef Joe and I were running errands in the ‘burbs near lots of shopping centers and plazas. Our possible food choices were Whole Foods Market, Southwest Moe’s, The Olive Garden, Pizzeria Uno, Iron Hill Brewery, McDonalds (I think you already know we did not choose that one!), and Kumo Asian Bistro. What did we choose? I bet you think we chose Whole Foods Market, but we didn’t. That particular Whole Foods didn’t have a lot of available seating at the time and we wanted a quieter atmosphere. We chose Iron Hill Brewery instead.

We picked Iron Hill because it had a comfortable atmosphere, they weren’t too crowded and we were in a bit of a rush, and it is a higher quality restaurant than the other choices in terms of the food. The menu also had some really interesting selections.

2. Always start with a salad.

In Kimberly Snyder’s book The Beauty Detox Solution, she recommends always starting meals with a green salad, or something that has an alkalizing effect on the digestive tract.

This is especially important when you anticipate eating something not-so-healthy or of questionable quality, because it will help the stomach neutralize incoming acidic foods and keep the passageways clear for better digestion. It also will fill you up a bit so that you won’t gorge on the heavier, maybe less-healthy foods. I ordered the Red Quinoa Salad, and Chef Joe ordered the Red Beet and Goat Cheese Salad. The portions were very reasonable, and truthfully I could have stopped eating after the salad (which was delicious, by the way--I am totally going to try to duplicate it at home).

3. Order vegetarian foods when possible.

After I learned about the horrors of where most meat in the American food supply comes from (Google “factory farming” if you want to learn for yourself), I made the decision that while I am not a vegetarian (at least not at this point in my life), I only want to consume animal foods when I know how where they came from and how they were handled. For me this means pasture-raised, traditionally farmed. No feed lots, and no food pellets made with food industry scraps and processed corn, soybeans, and grains that are not those animals’ natural diets; local, and organic when possible. I believe certain animal foods do have health benefits as long as they are made from healthy animals, and have been handled ethically and properly. At most restaurants, even fancy ones, this is simply not the case.

So even though the produce and grains in the vegetarian meals are still most likely conventionally grown, I would rather eat a plant food with pesticides than an animal food from a stressed out, unhealthy animal that has been pumped full of drugs and other substances. Fortunately, most restaurants order at least one vegetarian entrée option and have several vegetarian salads, soups, and side dishes to choose from. Today I chose the Mediterranean Wrap. This was also delicious and quite satisfying. In fact, it kept me full for so long that I didn’t even feel like cooking dinner at my regular time. If you are at a restaurant that does not offer a vegetarian option, you could always double up on salads and sides.

This was the Red Quinoa Salad...that pear puree was to die for!

4. Savor the meal.

Take it all in—dining should involve all of the senses. Appreciate the visual presentation of the food—that’s one good thing about ordering vegetarian meals—they are much more colorful and visually appealing. Inhale deeply and enjoy the aroma. Did you ever cook a meal and realize that once you were done you were no longer hungry? It’s because the aroma of the food actually satisfied some of your hunger. Listen to the sound of the food and appreciate the texture as you chew the food. Notice the feel of it in your mouth.

Take the time to actually chew the food—it is helpful if there is music playing in the background because you can chew rhythmically to the music. Chewing helps to activate digestive enzymes in the saliva which begins breaking down the food while it is still in the mouth. If you skip this part, your stomach and other digestive organs have a lot more work to do to properly break down the food. If the food is not properly digested, the body can’t adequately assimilate and absorb the nutrients.

I believe that food should be more than just sustenance, and while home-cooked food is always the healthiest choice, eating out doesn’t have to be something you dread if you are trying to stick to a specific way of eating. It just takes a little bit of mindfulness.

The Next Step of My Journey: Yoga!

2012-09-10T13:06:00.001-04:00

Did you know that September is National Yoga Month? I know, I know…every month is National Something Month these days…but it’s nice to see a monthly theme that has to do with something positive and happy instead of fatal diseases for once. During National Yoga Month, you can also get free yoga classes at participating studios for one week.

So I thought I’d celebrate. I've dedicated to myself that I will begin a daily yoga practice. This might include a yoga DVD, or taking a class at a great yoga studio I recently found, or if I’m strapped for time I might just do some meditation and gentle stretches for a few minutes in the morning or evening.

Why yoga?

I’ve always felt drawn to yoga ever since my mom used to attempt what I thought was a funny looking arabesque when I was a kid, and I would try to copy her. I now know that she was actually doing a variation of Ardha Chandrasana, or Half Moon Pose. Anyway, I’ve written in the past that my strengths in fitness always been in flexibility, core strength, and balance, so yoga has always felt good to me. I can’t say that I’ve been consistent in my practice over the years, but I always wind up going back to yoga.

I also really that yoga is everything I’m looking for now not just for internal health and fitness, but also for my own stress management and spiritual growth. I have a hard time meditating on my own, because I either get distracted or fall asleep. I have found that I get the most benefit from meditation when I experience it during a guided yoga practice or during a class.

The breath work (pranayama) is also very beneficial. In addition, it will help further strengthen my core muscles and spine to relieve my chronic back pain and help to prevent further injuries. Over the past few weeks, I’ve done more yoga consistently than I have in a long time. For the first time since my back spasms started, I’ve started regaining flexibility in the injured area of my spine. That is really big for me.

I also really love the Sanskrit language. It’s the language of vibration, and I find it very soothing. When I was studying Ayurveda, at first I found the Sanskrit terminology very challenging. But then I started to identify patterns and the structure of the language, and the words started to become recognizable. I’m sure I’ll never be fluent, but I like hearing it and saying the words myself. Yoga poses (asanas) are often referred to in English, but I really enjoy hearing them in Sanskrit. It may sound funny, but I feel like I benefit from the asanas more when I’m being guided using the Sanskrit words.

Why now?

At this point in my own journey, I feel like I’ve finally figured out a few things. I’ve got a good groove going with our routine at home and with the kids’ schedules, my weight has stabilized, and my chronic health conditions have subsided. I’ve also been so fortunate to have the ability to do work that I love, that makes a difference, with a schedule that I can control. I never wanted to feel like I had to choose between being a mom or having a full-time career. Some women are able to do both simultaneously, but I’m just not one of them. It may have taken some time to create the right career for myself since what I was looking for simply does not exist in the corporate world—but I’ve done it.

I’ve admitted in the past that exercise and physical activity has always been a challenge for me. More recently, I’ve found that I love to dance, and I’ve been able to do that more often, in addition to my yoga and Pilates DVDs. Finding a class I really liked helped too, because even though it was a challenge for me in many ways, it pushed me harder and it made me commit. I never thought I was a “class” type person in terms of exercise, but it turns out that the accountability factor with attending a scheduled class works for me.

The timing is also right. I’d like to take a 200 hour yoga teacher training course that begins in May. I found a studio whose program is accredited by the Yoga Alliance, and when I took my first class there I knew I had found the right fit. I loved the ambience, the instructor’s manner, the schedule works well for me, and they also incorporate Ayurveda and Reiki which fits my background very nicely. So between now and May I will have a chance to really prepare for the training and benefit from the yoga while I do the Immersion program at the Institute for IntegrativeNutrition. Come May, I will be in a much better state to start the teacher training.

Why the teacher training? Why not just practice yoga?

In case you couldn’t tell, I love to learn. I’m a lifelong learner for sure. While I enjoy the breathing and the meditations and the asanas alone, I feel that I would benefit more and become much more skilled if I learn more about yoga tradition and history. I can’t just do…I need to know the “how” and the “why”. Reading books and articles online and watching DVDs won’t get the job done for me—I need an actual teacher. So even though I plan on incorporating yoga into my health coaching programs (I already recommend yoga to all of my clients anyway—it would be much easier to be able to just show them myself if they are local), this training really is for my own personal enrichment, self care, and spiritual growth.

I feel really good about this. The timing feels right, I found the right program and studio/teacher, and it fulfills many of my needs at this point in my life. Wish me luck!

I Won an Award! Of Course I Have an Acceptance Speech...

2012-09-06T16:42:00.002-04:00

I'm kind of speechless right now--good thing my fingers are working so I can type this! I am very happy (really that word doesn't begin to describe how I feel) to share with you all that my alma mater, the Institute for Integrative Nutrition, has chosen me as a recipient of the prestigious Health Leadership Award.

This award is incredibly meaningful to me because I have so much passion for spreading awareness and educating people about the importance of nutrition, fitness, stress management, and making healthy lifestyle choices.

We live in tough times. We are in the middle of many health crises--mental, emotional, physical, and spiritual. Restoring balance, to me, is not an option or a luxury: it is an absolute necessity for anyone who wants to live a long and healthy life full of joy.

Before I began my own journey back to wellness, I was really in the dark about the topics of health and disease--why some seemingly unhealthy people never get sick and why some poster-children for health develop debilitating diseases. I had no idea how what people eat and why they choose certain foods has much more to do with issues in other areas of life as well as environmental, political, and societal influences than the mere acts of food shopping and preparing meals.

The changes I have experienced in my own personal life were eye opening...but once I began this education and started working with other people who experienced their own dramatic life changes, I knew that this is the real deal. I felt like I had found the pot of gold at the end of the rainbow...I had learned the secret...and it is my privilege and responsibility to share it all.

The Institute for Integrative Nutrition did a beautiful write up for me on their website today when they announced my award. It is my honor to share it with you. Click below:

Holistic Beauty, Inside and Out with Rachael Pontillo

Thank you to Joshua Rosenthal, founder and director of the Institute for Integrative Nutrition, as well as the other amazing educators who I had the honor to learn from, to my own health coach Kat Ogar, for all of her words of wisdom and support, to my classmates, clients, friends, and of course to Chef Joe, our girls, and our family.

Would you like to learn more about the work I do and how we can work together to restore good health and balance to your life? Contact me for a complimentary consultation, and visit my "official" website to learn more about my programs.

Spotlight on Peptides and HydroPeptide®

2012-09-05T15:55:00.000-04:00

Remember when went to the International Esthetics,Cosmetics, and Spa Conference in New York last spring? It was a great show, and I was really excited to learn about new products and get acquainted with the different vendors. Of course my favorite part of trade shows is bringing home lots of samples and products to try and review!

One booth that especially attracted my attention was HydroPeptide, a peptide-based professional skincare like that blends high quality natural ingredients with the latest developments in aesthetics technology. I was first made aware of HydroPeptide from a friend and mentor of mine who worked at one of the top aesthetics industry journals. He knew I preferred products with natural ingredients that worked at a clinical level, and he thought that HydroPeptide should be on my radar. So the Holistically Haute™ entourage just had to make a stop at their booth at the show.

Everyone who worked there was very friendly and down-to-earth which was refreshing—people working the exhibits at these shows tend to get those fixed smiles and glazed-over expressions after awhile and can be hard to relate to. That wasn’t the case here—they were very personable and even though they were there to sell products (obviously), they didn’t come off sales-y or phony at all. As you know, I am not a typical aesthetician and my business is not a spa. There is much more to my work than just performing skin treatments and selling products. The reps there were genuinely interested in my holistic approach and we had a great conversation. My sister, step-mom, and I purchased some products and were sent home with some samples to try out and we were happily on our way.

Why peptides?

I’m sure you have read about, tried, or at least seen the word “peptides” by now in terms of skincare products. They are one of the latest super-ingredients to be included in formulations, right alongside antioxidants, growth factors, and plant stem cells. Peptides are a little different from these other ingredients because they are precursors to proteins. When you think about proteins and their components, it all begins with amino acids. These are the most basic building blocks of proteins. When amino acids join together, they form chains. These chains are the peptides. Once the peptides group together, they become proteins. Peptides are preferred for topical use over complete proteins because they are smaller and can more easily penetrate through the stratum corneum (outermost “dead” layer of the epidermis) to nourish the living cells in the deeper layers of the skin. Make sense?

There are many, many different types of peptides and they all have different functions similar to how growth factors “assign” different functions to the stem cells in the body. According to Dr. Mark Lees, “in modern skin care science, peptides are used to prompt the skin to behave in a particular way, changing the appearance of some part of the skin.”¹

Some peptides can help improve the skin’s overall elasticity and texture, some reduce inflammation and relieve swelling (good for puffy eyes), others have a plumping effect, others actually have the ability to gently relax the nerves and muscles of the face which can make fine lines and wrinkles appear much less prominent. So you can see why peptides are such popular ingredients these days.

The products:

Between the free samples and the full-sized products we purchased, we had quite a good assortment of HydroPeptide products to try. I think that is very important, because I find that products work better when they are used with other products from the same line. I had the Eye Cream:Anti-Wrinkle Dark Circle Concentrate, Serum: Anti-Wrinkle CellularTransformation, Power Lift: Anti-Wrinkle Ultra Rich Concentrate (which I meant to use as a night cream), and the SPF: Anti-Wrinkle Skin Enhancing UVProtection for daytime. I know, I know…there is a definite “anti-wrinkle” theme going on here.

I was most excited about the SPF one because it is actually a tinted moisturizer as well as a sunscreen. And it’s not just any tinted moisturizer—this kind of creamy, kind of gel-ly formula goes on clear and then…wait for it…self adjusts to match your skin tone! That’s just cool.

What I like about the products:

I have to say that overall I was quite pleased with the HydroPeptide products. They had a beautiful consistency and feel and my skin did look fabulous while I was using them. The serum spread well and absorbed quickly, the eye cream felt very rich but also absorbed quickly and left my eyes looking refreshed, and I found the Power Lift to be very hydrating. I can’t say it actually power lifted my skin, but fortunately that’s because there’s not much there that needs to be lifted. I really liked the self-tinting SPF as well—it was the perfect product to help me follow Nicole’s recommendation to use a tinted moisturizer instead of a heavier foundation for warmer weather, it matched my skin perfectly, and it was long lasting.

In terms of ingredients, the HydroPeptide products are full of sustainably and ethically sourced natural botanical extracts that soothe, nurture, and protect the skin in addition to the peptides, antioxidants, growth factors, and plant stem cells. It includes some of my favorites such as green tea, chamomile, calendula, cucumber, açaí, and aloe vera. They also contain beneficial B vitamins such as niacinamide and panthenol, and are free of parabens, chemical sunscreens, and sulfates.

What I like about the company:

HydroPeptide was created by a team of experts in different areas: doctors, chemists, aestheticians, and even nutritionists—headed by Dr. Louise Peck, PhD. Prior to starting HydroPeptide, Dr. Peck’s expertise was in nutritional science. She knew how a balanced approach to one’s diet positively impacted one’s overall health (and skin!), and took the same balanced approach to her research in topical skincare. She, along with other researchers, took years to see what other ingredients would work best with the peptides and make the most noticeable improvements in the skin’s appearance.

In addition to their skincare products, HydroPeptide continues to promote the importance of balance in terms of healthy diet, fitness, and lifestyle. Their distinctive Corporate Wellness Program offers a unique fitness program so employees can achieve a portion of their physical activity while at work, and also offers healthy snacks.

The company also does a great job with their efforts to be green: they have an extensive corporate recycling program and all packaging is fully recyclable. In addition, they are not just a cruelty-free company—they also are strong advocates in the cause to end testing on animals.

Some opportunities:

While I like the products and company overall, there are a few areas I’d love to see improvements in. I mentioned that my sister and step-mom bought products and got samples to try as well, and while they also liked them overall, they had a couple of comments. The Power Lift provided good overall moisture, but they state in the instructions and marketing that a little bit of product goes a long way. This was the case for me, but I have quite oily skin. My sister has very dry skin and she felt that she had to use a lot of the Power Lift to feel the moisture at all—and she did use it on top of the serum. She felt like she went through the jar very quickly. She also felt that the SPF had a bit of a learning curve in terms of application. She didn’t consider it to be as easily blendable as I did (again, it could be because I have oilier skin and hers is dry). It also tended to accumulate in her eyebrows and hairline (despite efforts to avoid those areas) where it turned a bit orange. While I really do like the SPF, I have to say that it the coverage isn’t flawless on its own unless you are one of those lucky ones with perfect texture and pigmentation. However, I think the coverage does compare well with other tinted moisturizers and worked well with a little bit of concealer.

The area we all agreed could use the most improvement was the fragrance. The products all have a strong synthetic cucumber fragrance. Even though the products contain cucumber extract, and many other botanical ingredients, the fragrance is not from those ingredients. Instead of smelling, light, pleasant, and fresh, we all found the fragrance to be perfume-y, quite strong, bordering on unpleasant. I think some carefully chosen essential oils would be a much better choice; or possibly a fragrance-free range of products.

Additionally, although there are no parabens, sulfates, or chemical sunscreens, there are still a few chemical ingredients that don’t score very well on the EWG’s Skin Deep Database. That being said, I believe these products are safer than the majority of their competitors’ products, as well as very effective.

So I hope you enjoyed this little class about peptides, and I think the HydroPeptide products overall are very good, as long as you aren’t sensitive to the fragrance. I look forward to seeing more from them in the future.

1. Lees Mark. The Skin Care Answer Book: Real-World Answers to 275 Most-Asked Skin Care Questions. Clifton Park, New York: Milady,, a part of Cengage Learning; 2011: 158-59.

Can Exercise Boost Your Intelligence?

2012-08-30T12:42:00.000-04:00

There are many studies that show how certain foods affect one's mood, and how eating healthy during pregnancy and feeding children healthy foods helps ensure proper brain development. Recent research has also indicated how high quality Omega 3 fatty acids such as DHA and EPA can also boost brain function.

Did you know that exercise may also make you smarter?

I was already aware that exercise increases endorphins which affects brain function by lifting the mood and reducing stress, among other important benefits. However research has also demonstrated that regular exercise can actually improve brain function in terms of one's intelligence. According to Dr. Mercola, "exercise encourages your brain to work at optimum capacity by causing nerve cells to multiply, strengthening their interconnections and protecting them from damage." I also learned from the Franklin Institute that muscular activity activates brain receptors. If a person is inactive and does not adequately use his or her muscles, these receptors in the brain are lost. The good news is that once physical activity resumes, one can regain those receptors. This is just another great example of how it is never too late to get healthy!

The following infographic was shared with me recently, and provides great information about how exercise not only affects the body but also the mind. This is very important information for adults as well as for kids and their parents. Check it out.

Isn't that cool? Now imagine how optimal your brain function would be if you regularly ate healthy foods AND exercised regularly? Remember, exercise doesn't have to mean only one thing and it doesn't have to be a time-consuming chore. Get creative and try different types of exercise. I promise you will find one that not only gives you a great workout, but that you also enjoy!

*Infographic used with permission from OnlineCourses.com.

Lifestyle Upgrade! 8 Easy Tips to Improve Your Daily Routine

2012-08-27T16:47:00.000-04:00

How is everyone doing with the Daily Fitness Challenge? Summer is not over yet, and even when autumn does officially begin I still encourage you to find some way to get your heart pumping and body moving on a daily basis. Even if it’s just for a little while.

It's all about balance.

So as we continue caring for our minds and bodies with fitness, I thought it would be a good time to up the challenge a bit to include daily self care. It's important to take care of yourself not just on special occasions, but on a daily basis. This doesn't have to be anything extravagant (unless you want it to be ;). You can pamper yourself and restore balance to your life by making a few simple changes and adding certain "lifestyle upgrades" into your daily routine.

Self care is not selfish.

Many people, moms and people who care for others on a regular basis especially, often prioritize the needs of others above their own. I get it. I have kids, and I have clients, and I care deeply about my friends and family. Their level of happiness affects my own. It’s just the way I am.

It is important to remember though, that you cannot effectively take care of others if your own needs are not met. Even though I work in aesthetics and wellness, I still need to remind myself on a regular basis to make sure my own needs are taken care of. If I don’t I don’t work as effectively or efficiently, I know I get snappy with my husband and children, and I can feel other areas of my life going askew.

There’s that old saying that “when Mommy’s happy, everyone’s happy” and I believe that is true. It doesn’t apply only to moms or to women—everyone needs to learn to prioritize their own needs in order to maintain balance in other areas of life.

This is not good for you or for them.

What is self care?

I believe that self care is an upgraded version of daily living. It is a way to add pleasure into an otherwise mundane day, and to make yourself feel good just because. I want to be clear that self care does not equate narcissism and does not give anyone permission to ignore responsibilities to others—there has to be a balance. But as days get busy and tasks, appointments, and other obligations begin to pile up we often sacrifice important things like sleep, good food, love, affection, hygiene, and relaxation in order to fit everything in. What this does is raise your stress hormone levels and force your body into survival mode. This leads to many chronic problems like digestive issues, skin issues, and inflammation.

Some ways to improve self care are very simple like taking a long, relaxing bath (using the Holistically Haute Salt Bath Ritual of course :) at the end of the day instead of a quick shower or improving your work environment by adding plants and upgrading your lighting. Other ways are more involved like better time management, getting your finances in order, and de-cluttering your work space.

Regardless, I encourage you to make a conscious decision everyday to take care of yourself in at least one way. To show you how simple this really is, here’s a little list of ways to upgrade your daily routine to improve your self care:

Daily affirmations. When you wake up every morning, take a nice, long stretch and say to yourself “Today is a wonderful day”.

Wear something that makes you feel attractive and confident every day, even if you are just running out for errands. This is not to please other people. This is so that when you catch a glimpse of yourself in windows or mirrors it makes YOU feel good.

Breathe. Deep, deliberate breathing has been scientifically proven to reduce the effects of stress on the body. Try Dr. Andrew Weil’s simple breathing exercises as shown on the video in this post.

Go to the spa. If you have stiff joints or sore muscles, book a massage. If you feel you are looking puffy or your skin is breaking out, get a facial. If money is tight you can still enjoy a spa experience with a relaxing and inexpensive manicure or pedicure.

Drink tea. Drink high quality teas, like those from Teavana, with some local, raw honey. White and green teas are very low in caffeine (they contain a tiny fraction of the amount of caffeine in coffee) and are rich in antioxidants and help the body detoxify. Other varieties like rooibos and herbal teas contain no caffeine or other stimulants at all. They relax the mind and sooth the senses with their wonderful aromas. I prefer my tea warm—it is easier on the digestive system than iced.

Cook a meal from scratch. Cooking healthy, good food does not have to be complicated or expensive. Choose simple, fresh ingredients and use seasonings that you like. A well-prepared, simple homecooked meal trumps a restaurant meal in nourishment any day.

Leave early. Ever have one of those days where you are rushing around to get somewhere and it seems like you are hitting every single red light, getting stuck in more traffic, or getting stuck behind slow moving vehicles? I noticed that I never have those days when I am running early. When you send frantic messages out into the universe, the universe will respond in the same way…with chaos and frenzy. So don’t try to squeeze in that last phone call, email, or blog post (note to self)—it can wait until you return. You will feel much better if you have time to spare by being early rather than trying to simply be on time.

Sleep! This is my biggest challenge, and it is my biggest priority for my own self care challenge. I tend to work late, and then I feel the need to read or watch TV or play on Facebook after that to unwind before bed which means that I rarely get to bed before midnight. This is bad! Especially since the back-to-school morning rush is about to start again. The body needs sleep to rest and regenerate. When you sleep is also the only time the body is not producing cortisol—the stress hormone. It is the only chance the body and mind have during a 24 hour day to NOT physically and emotionally experience stress. Sleep is not a luxury, it is a necessity. I realize this is a big challenge for most of us—especially those of us who work late or have babies who are not yet sleeping through the night. But we have to try, nonetheless.

I am going to begin going to bed one hour earlier starting tonight! Please hold me to that—you can feel free to check in on me on Facebook or Twitter to make sure I stick with it. That’s another tip—it’s good to have a partner or buddy to help keep you accountable.

So tell me, what’s one positive thing you can do for yourself today?

My New DIY Yoga Pants Experiment

2012-08-20T16:16:00.000-04:00

I have a confession. I love wearing yoga pants. Even though I currently do activities that actually warrant my purchasing and wearing them often, I admit that that wasn’t always the case. I wore them in the past just because they are so comfortable! And I also confess that I wear them probably more often than I should—on days that I am not doing any yoga, Pilates, or dancing. Again—they are so comfortable! And they don’t require any thought because they go with pretty much all of my shirts. On busy errand-running days when I don’t have any meetings that require more professional attire, they are my go to.

Black. Boring.

Yoga pants also served an important purpose during my weight loss journey. They were practical because they stretch. It made much more sense to get a few high quality yoga pants that I knew would fit me for a few pants sizes than it did to try and find new jeans or other pants. They also eliminated the horrific feelings of self loathing that accompanied the process of trying on dozens of pairs of jeans and pants that came in sizes I didn’t want to admit I wore—in very unflattering lighting, I might add. So in essence, yoga pants are practical and helped me avoid negative body image issues during a rough time. Who knew a pair of yoga pants could have such meaning?

Which brings me to the point of this whole post…

Yoga pants may be practical and casual but they still need to be made of a quality fabric. And they should be cute! One of the perks of having yoga, Pilates, and dance in your life is that you get to wear cute clothes to do your practices, but this can get expensive. Now I know it is perfectly possible to have a great practice in shorts and a t-shirt—if you are at home. At the studio, doing some of those poses and movements…not so much. Unless you plan on treating everyone else in the studio to a game of peek-a-boo. No, for these types of exercises you need tight-fitting clothing that has a lot of stretch in multiple directions and that can breathe.

Of course activewear companies have responded by making studio clothing in beautiful colors and prints in fabrics that move, but still hold you in, and are very breathable. But all this comes at a price! Sure you can get basic black or gray yoga pants at reasonable prices at regular stores—but I do mean basic. Heaven forbid you want a colored waistband or little pocket for your mp3 player because that jacks up the price significantly.

Sometimes you might get lucky and find some cute colors or prints on sale on sites like Athleta, Lululemon, or PrAna…every now and then even Amazon has some interesting finds for good prices. But overall if you want yoga pants with a cool graphic or print or color that is not black or gray (or navy or army green—you get the picture), you have to pay premium prices. I even checked with handmade clothing sellers on etsy.com and found amazingly gorgeous batik-dyed yoga pants from Batikwalla, but they were still out of my price range. I will say though that if I was going to spend big bucks on yoga pants I would prefer to buy ones handmade from beautiful and unique hand-dyed fabrics than from a large clothing manufacturer.

That still doesn’t solve my dilemma.

Well after an exhaustive search in stores and online for reasonably priced interesting yoga pants (at this point even a solid, bright color would have done the trick) I decided it was time to be resourceful. I am a woman of many talents, and one of those talents is making clothes.

Here’s a fun little fact about me: I used to be a fashion design major. I was lucky enough to have fashion design and clothing construction classes available as electives in high school, which I took for three years. I spent my freshman year of college as a fashion design major where I learned more about construction. Even though I decided that a career in fashion was not for me, I still enjoy making things to wear as a hobby from time to time. I figured that now would be a great time to put those skills to use.

So off to the fabric store I went, in hopes of finding a yoga pants pattern and some cool knit fabric. I just went to JoAnn Fabrics because I didn’t want to spend a lot on fabric until I have the pattern down. I didn’t really find any patterns specifically for yoga pants, although I found a cool one for loose fitting knit pants. I bought that one thinking that I could just adjust the pattern to fit closer to the body, and I found some pretty bright purple solid knit fabric (on sale!) to experiment with. I also bought some elastic and heavy duty matching thread (upholstery strength). I was pretty pleased with my purchase which ended up costing around $12.00.

Another solution…

I was all set to cut the pattern out, but I saw that it really is too loose for yoga pants—but it will still make a really pretty pair of pants in another fabric. So I decided not to cut it down. Instead, I came up with an even more resourceful solution. It turns out I had an old pair of black yoga pants with holes in them.

I was about to throw them out but I realized I could probably cut them up along the seams and use the pieces as a pattern for new pants. Ding ding ding! We have a winner. It’s perfect, really. I already know these pants fit me well (I will just leave some extra room for the hem and for seam allowance), I know how to piece them together, and I can add my own invisible mp3 pocket into the waistband.

So I cut them up and am ready to go. Here are the pieces from one leg (front and back) as well as the opened up waistband.

Tonight I am going to pin them to my purple fabric, cut out the pieces, and pin them together—maybe I’ll even have time to start sewing them but I’m not sure yet.

Anyway I thought I’d share my little DIY yoga pants project with you. I will continue to update you on my progress and when I am done I will write actual proper instructions so you can try this yourself at home. I am really looking forward to experimenting with prints and fabrics with really cool dye processes once I know this method works for sure. Stay tuned!

Smoking Kills – But How?

2012-08-18T15:00:00.000-04:00

I have written about smoking in past posts--about why people still do it even though they know how dangerous it is, how it ages the skin, and so on. It is an important topic that presents many angles to educate people. I am going to keep writing about it and sharing information about it, because you never know when a smoker might read a fact or different perspective that might resonate with them enough to help them build up the courage to quit. Today, guest writer Lucy Farraday presents us with information on the different toxic chemicals in cigarettes (it's way more than just tar and nicotine), and offers some different methods--both holistic and conventional--to help people quit.

Are you aware of the chemical components contained within a cigarette? Did you know that there are over 70 carcinogenic ingredients contained within each one? Most of us just think vaguely of ‘tar’ when asked to think of the ingredients within a cigarette which could have dangerous health implications. We imagine it furring up the lungs and slowing the ability of the delicate filaments within the lungs to function. But unfortunately, the medical implications of smoking are far worse than this. The tar itself is enough to slowly disable your lungs and trigger lung cancer. However the 70+ additional chemicals contained in the cigarette also accumulate inside the body and cause serious, often irreparable damage. It’s more or less a question of waiting to see which one gets you first. Do you really want to play that game? Is it really worth it?

Chemical Foes

Here is a list of the worst chemicals that a single cigarette contains: arsenic, carbon monoxide, ammonia formaldehyde, cadmium, hydrogen cyanide, and polonium-210. These are the most recognizable, because the health warnings they carry have made the most headlines. You may have a carbon monoxide monitor in your home or office because its deadly potential is so well documented. You may have heard of Polonium-210 because it’s the poison used to kill the dissident Russian, Alexander Litvinenko. And Cadmium? Where have you heard of that before? Your batteries. Arsenic is well known as a poison of course and formaldehyde is that chemical they use to preserve dead animals in laboratories.

Smokers take all these toxins into their bodies every time they smoke. There’s no such thing as a ‘less harmful’ cigarette. There’s no such thing as an “organic”, or low-risk cigarette. They are just incredibly dangerous, and if you have any care for your health you should stop using them.

Cancer and other Health Risks

This toxic mix can cause not only lung cancer, but a host of other cancers in the body. Cancer of the mouth, throat, esophagus, and larynx are common, as they are all directly exposed to the smoke as it travels into the lungs. But less obvious cancers are thought to be caused by cigarette smoke too, such as bladder cancer. Some cancers are thought to be linked to smoking, even if smoking is not a direct cause of them, such as kidney, stomach, and pancreatic cancers. It stands to reason that taking known toxic chemicals into your body on a daily basis will mess with the delicate balance of the body, and harm it.

These cancers are not the only risk associated with smoking. Smoking also causes receding gums, which eventually leave the roots of the teeth exposed and seriously compromise oral health. Many older smokers will eventually need to have teeth removed. It’s a high price to pay.

Easier Said…

Smoking has been likened to heroin in the depth and speed at which users become addicted. It takes a huge amount of will power and a good deal of suffering to conquer it. Whilst a smoker knows exactly what the drug is doing to their body, they seemingly don’t care, since their body is simultaneously craving the nicotine and rejecting the chemicals that come with it. Fighting the addiction is tough, and it can also be expensive. Almost as lucrative an industry in fighting nicotine addiction now exists as it does in selling the drug in the first place. And where the West is seeing a trend towards kicking cigarettes, less developed countries are seeing themselves targeted more strongly to make up the subsequent shortfall in cigarette manufacturer’s profits.

Holistic Help

The holistic approach to treating nicotine addiction might involve the use of herbs, acupuncture and hypnosis. All of these approaches have shown to have successful outcomes. The herbal approach to addiction will see a herbalist choosing herbs such as passionflower, lobelia, peppermint or ginger root, which mimic the effect that nicotine has on brain chemistry. The aim is to ameliorate the cravings that come with nicotine withdrawal. Ginger root and peppermint are known for their digestion soothing properties, which help with the hunger-like cravings that addicts feel, centered in the stomach area. Combined with one or other natural treatments, herbs can certainly make withdrawal more comfortable.

Hypnosis is an effective treatment, when it is used with an ‘aversion therapy’ approach. The smoker has powerfully negative ideas attached to the action of smoking set up in their subconscious. Just a few sessions can be enough to get a smoker through the weaning off process and to readjust the way they think about smoking. Although it would not be my choice, drug treatments are available. These drugs have become more affordable and available to those who wish to go that route.

Don’t Give Up Giving Up

What has been recognized is that the more times someone makes a serious attempt to give up smoking, the more likely they are to succeed. So those that fall off the wagon should not despair. Perseverance can see smokers eventually freed from this expensive and very dangerous habit.

You may be aware that I am a former smoker. While I did eventually quit cold turkey with no other aids or intervention, I certainly did have several previous attempts using different methods. For me, cold turkey was the only thing that worked for good--but I echo what Imogen says about the importance of persistence. If something doesn't work, please try something else and trust yourself that you are strong enough to overcome your addiction.

5 Simple Ways For Busy Women To Get Slim and Toned

2012-08-15T20:06:00.000-04:00

I'm sure you all know by now that I am no fitness expert. I try to exercise several times a week by doing different types of exercise that I think are fun, but fitness guru I most certainly am not :) Lucky for me (and today for you!), my friend Steph Hendel is! She's fit, she's fabulous, and she is a Body Sculpting and Health Coach. Today, she is sharing 5 of her best tips on how busy women can find the time amidst busy summer activities to get moving, get energized, and get a great workout! Take it away, Steph:

Want the skinny on summer workouts? Here’s everything you need to know to tone up no matter how busy your schedule is. Time is crunched with plans for BBQ’s, vacations, parties and the beach. A jam-packed schedule can make even the thought of working out feel completely overwhelming. Before exercising falls to the bottom of your to-do list, take a look at these super easy tips for getting the most out of your summer workouts in the least amount of time!

1. Fuel Up

A great workout with no energy is like a book with no pages. We tend to spend a lot of time, motivation, and energy getting ourselves to the gym and think of it as a painful experience. Did you know that you can kick up your workouts big time just by eating the right foods for your body and staying hydrated? Your body won’t feel like working out if it’s exhausted from breaking down all the processed food you’re eating. If you stock up on lots of whole foods it will have way more energy to push to the next level.

2. Break out of the box

Mix it up, try different forms of exercise, and watch your body change. Doing the same stuff over and over can be hard on your body and won’t challenge you. Trying different types of workouts can also improve your performance. If a runner adds a yoga routine in once a week, they will notice increased flexibility and balance, which will improve overall running skills.

3. Give your day a jump-start

Morning is the best time to get in a good summer workout without melting from the heat. Snagging some morning sweat time will also kick up your metabolism and keep it up throughout the day. That means your body will burn calories faster and you will have more time for the fun stuff, like snuggling up for a movie with your favorite guy.

4. HIIT

High intensity interval training. This is one of the best ways to get a killer workout in the least amount of time. Get ready to huff and puff and give it all you’ve got because these bursts of energy mean business. HIIT delivers major results without draining your precious time. Another bonus is that you can do these workouts anywhere – in the park, on vacation, in your house - you name it. Here’s an example of HIIT in the park:

5. Compound moves

Another great way to get more done in less time, is to use compound moves to build muscle. If you’re running low on time, try hitting multiple muscle groups at once for maximum results. There are endless variations you can do to target the areas you most want sculpted so it can be very personalized, too. Check out this video to see compound moves in action:

Thanks for the amazing tips Steph! I am always looking for new types of workouts to try to add to my weekly repertoire and this definitely gave me some great new things to try out.

About Steph:

Steph Hendel, C.H.H.C, AAAI-ISMA, Body Sculpting & Health Coach
Former overweight, miserable junk food addict to slim and toned workout fanatic and health coach, Steph works with women who want to transform their bodies and discover the secrets to getting unique results without feeling deprived. Her sessions focus on spotting road blocks to success and creating surefire ways to overcome them and start living the life they want. She creates an environment that makes it possible to tone up fast and lose weight easily. Her program supplies the gear to live life loving ourselves and our bodies every day, fueling the motivation to achieve what we want most. Steph is co-host of the web series Zoned2BFit. For more information please visit www.stephaniehendel.com

or follow on Facebook.

Back to School, Back to the Spa!

2012-08-14T16:52:00.001-04:00

It’s hard to believe that the season of beaches and barbecues is soon coming to a close (sigh) which can only mean one thing – back to school is upon us! From organizing carpools to shopping for new clothes and school supplies, this time of year can be especially stressful (and costly) for parents.

Spa Week to the rescue!

Enter my good friends, Spa Week. They are having a fabulous Back to School, Back to the Spa Gift Card Sale to help relax body and mind on a budget. And it couldn't have come at a better time! I know I sure could use a spa day after a month of trying to work from home with the kids being home since camp ended--hint, hint Chef Joe ;)

From August 13th to 27th, all Spa & Wellness Gift Cards by Spa Week® are 10% off and come with a free gift box on SpaWeek.com. Spa & Wellness Gift Cards by Spa Week are redeemable year-round at over 5,000 spas and wellness locations nationwide and never expire, making them the favorite spa gift card among consumers.

And moms aren't the only ones who could benefit from a back-to-school spa treatment--I'm sure there are plenty of other family members, friends, teachers (oh my goodness, especially teachers!), and co-workers who are long overdue for a relaxing wellness experience. I always remind my clients, and my readers about the importance of self care. It is so important to take that much needed time-out for yourself! And there’s nothing like indulging in a well-deserved spa treatment, whether you are male, female, old, young, single, or attached--especially when it’s on sale! I don't know about you but I am in.

6 Easy Ways to Add More Fruits and Veggies into Your Diet

2012-08-12T19:52:00.000-04:00

You know how important it is to eat and fresh fruits and vegetables on a daily basis, but how many are you actually eating? If you’re like most people, you might eat just a couple here and there, which does not nearly amount to the daily recommended amount of 7 to 13 servings. However, there are some simple and even sneaky ways to load up your plate, and your kids’ plates, with extra fruits and vegetables each and every day.

Today’s guest writer, Krisca Te, shows us how all it takes are some simple modifications to some of your favorite recipes, and the willingness to try something new (gasp!); and you will be able to enjoy tasty – and nutritious – additions to your weekly menu.

Here are six ways to get more fruits and veggies into your diet:

#1: Start the day off with fruit. Whether you enjoy a bowl of oatmeal in the morning or dry cereal, boost your fruit intake first thing in the morning by adding fresh or frozen fruits to the mix. Fresh strawberries, cherries, and other berries can be a great addition to oatmeal or dry cereals. You can use virtually any type of fruit to make a breakfast shake or smoothie, and add some protein to the mix to turn this into a healthy meal or snack. Try adding fresh fruit to plain Greek yogurt, kefir, or cottage cheese so you don’t have to add extra sugar (which you don’t really need anyway) which comes in the flavored versions.

#2: Eat a salad at every meal. It’s easier to add more of those much-needed fruits and veggies to your diet when they’re just part of your daily meals. Add a mixed fruit salad to your breakfast plate and enjoy a spinach or leafy greens salad with lunch and dinner. The sky’s the limit when it comes to putting together different combinations of fresh fruits and vegetables, and you can even add some grilled or roasted veggies to your savory salads.

#3: Leave cut up veggies in the fridge. When hunger strikes between meal times, trade those unhealthy potato chips, candy bars, and other processed foods for some fresh veggies. Have fresh vegetables like celery, cucumber, and carrots cut up and stored in containers in the fridge so you can just munch on them instead. Enjoy these snacks with a wholesome (preferably homemade) dip, dressing, or hummus to keep things healthy.

#4: Make your own sandwich spreads. You’ll be surprised to find how many vegetables can be mashed up and spread onto breads and crackers to add some flavor. Avocados can be made into a zesty guacamole, but you could also mash up squash and other softer vegetables to create a tasty sandwich spread or topping. You can also add chunks of tomatoes, carrots, and zucchini to the mix to add some flavor and texture.

#5: Try exotic fruit for a change. Don’t limit yourself to apples, bananas, oranges, and grapes when it comes to your fruit selections. Enjoy a fruit plate of exotic fruits like star fruit, papaya, mangoes, kiwi, and pineapple. These are loaded with antioxidants, vitamins, and minerals, and will help you add some variety to your diet. Most of these fruits can be enjoyed alone, but you can also add them to yogurt, cottage cheese, smoothies, and cereals for a nutritious boost. You could also mix them with more traditional fruits to create a tasty jelly dessert, trifle, or mixed fruit plate.

Every try a dragonfruit? Now that's exotic!

#6: Add vegetables to baked goods. Chopped or grated veggies can be a great binding ingredient for certain types of baked goods. Carrots and zucchini work especially well for baking breads and muffins. You can also add these vegetables to stews and pasta sauces. Pumpkin and squash are also very versatile ingredients that you can use to make both sweet and savory goods year round, including muffins, cakes, cookies, and pies. Experiment with different types of denser vegetables to make some tasty and nutrient-rich baked goods this season.

See? Adding more fruits and vegetables to your daily meals really can be done in a way that is easy, inexpensive, and convenient—and delicious too! That’s the best part.

Thanks to Krisca for sharing these great tips!

Krisca Te works with Open Colleges, Australia's leading provider of TAFE courses equivalent and nutrition courses. When not working, she enjoys spending her day with her 4-month old son.

The Kids Are Almost Back to School: Time to Focus on YOU!

2012-08-10T14:09:00.000-04:00

I’m excited to announce that my new online group coaching program will begin Thursday, September 6, 2012! The timing is perfect—the kids will be back in school, the “routine” will be back to normal (well, for the most part)—what better time is there to start something new for yourself?

I absolutely love working with clients one-on-one and we have had some amazing results together! However, after several months of teaching my classes on holistic skincare and other topics of nutrition, I realized how much fun and supportive a group environment can be.

Groups keep the energy levels up and offer different perspectives and experiences about the same topic.

Have you ever read a book or watched a movie and been really moved by it? I definitely have. Then I might happen to read a thread about it on Facebook, or hear other people discussing the same exact movie or book elsewhere, and what do you know? They got something completely different out of the story. What moved them, or what resonated with them might have been something I had not even considered. So even though the words and images are the same, the meaning and interpretation is often different for different people.

This works with groups in a health coaching setting too. When I say a word like “greens” for instance, this means something different for everyone. Some people only think of salads, other people think of brussel sprouts, some people have memories of Aunt Hilda’s famous holiday green bean casserole, and so on. Some people have positive experiences; others think they don’t like greens, no way no how. Others don’t even know what they are or what the heck to do with them. So by hearing the actual content about greens, and then by listening to others’ experiences, successes, and perhaps challenges with greens, we get a wider perspective that might actually be more beneficial than just my perspective. Make sense?

Groups offer additional support.

My individual clients are privy to my undivided attention during sessions and unlimited email support between sessions. Did you know that? I think it’s pretty cool. One might be concerned that a group program would not offer as much attention or support as an individual program. This is not true! Group members still have two sessions per month (group sessions are conducted in webinar format), and they also are invited to join my new super secret, members-only, invitation necessary Facebook group. I will personally moderate this group, and all group members will have the opportunity to ask me questions, as well as interact further with fellow group members in addition to current and former individual clients. I have been part of various message boards and private Facebook groups for quite some time and I can tell you from experience that this format works. I am a member of a few health and business-related groups, where I get specific answers to questions quickly. I have also formed many meaningful relationships with people who I otherwise would have never had the opportunity to meet.

The group program is more affordable than my individual programs.

One of the most important things I can do as a health coach is make my services accessible and affordable. As great as individual programs are, they are not for everybody for a variety of reasons. The group program offers a convenient and more affordable solution for people to get the tools, support, and accountability they need in order to improve health, happiness, and quality of life for years to come. This is not a diet, and this is not a quick fix. What you get out of the program is a direct result of the effort you put in.

I’m excited to get the group started! Are you in?

I am now scheduling consultations (the initial consultation is FREE), and accepting enrollments for the start date of September 6, 2012. You can find out more information about health coaching in general, the group program, and more at www.holisticallyhautewellness.com. You can also email me directly at holisticallyhaute@gmail.com for more info and to schedule your consultation.

When people with common goals unite in a group format, wonderful things can happen. I am so excited to offer this online group health coaching program and I invite you all to join me.

Ingredient Spotlight: Melaleuca Essential Oil

2012-08-06T15:59:00.000-04:00

I am often asked for advice on what the best natural remedies and solutions are for a variety of needs including:

Skin issues like acne, rosacea, eczema
Digestive issues
Ailments such as sore throats, ear infections, and common bacterial, fungal, and viral infections
Natural solutions for house and home

Melaleuca (commonly referred to as tea tree) essential oil is the most common solution I recommend. Many of the essential oils have inherent antimicrobial properties that make them effective for these many uses, but melaleuca has consistently shown positive results across the board.

Melaleuca is backed by scientific research.

Many of the highest quality essential oils have been studied in recent clinical trials. This research has demonstrated that melaleuca is highly beneficial in a vast array of uses. Studies have revealed that melaleuca (specifically Melaleuca alternifolia) have antibacterial, antifungal, anti-parasitic, antiseptic, antiviral, and insecticidal properties. This is one of the reasons it is so effective when used in homemade household cleaning products and insect repellants, acne products and regimens, and also to treat fungal conditions like hand warts, athlete’s foot and dandruff. In fact, one study even illustrated how melaleuca is as effective as benzoyl peroxide in the treatment of acne, without the irritant and potentially toxic side effects.

Here’s a great tip for parents: put a few drops of melaleuca essential oil into your child’s shampoo and conditioner (make sure your child keeps his or her eyes closed during shampooing and conditioning) to prevent the infestation of lice. I know no one likes to talk about lice, but let’s face it, if you have kids in school it is definitely something to try to avoid! I first found out about using melaleuca to treat and discourage lice infestation at our old preschool. If there was any suspicion of lice, the entire school was treated with melaleuca, which helped to prevent infestation. It worked like a charm.

Melaleuca is also very soothing because of its analgesic and anti-inflammatory properties. This is also great for treating irritant and inflammatory skin conditions like eczema and rosacea, as well as histamine-induced rashes and other forms of dermatitis. It’s also great for helping minor scrapes, cuts, and burns heal.

Other studies have identified more compelling benefits and properties of melaleuca, including its potential to inhibit the growth of malignant melanoma and other cancerous cells. Let’s be very clear that I am not saying that using melaleuca will cure cancer. However I think the research that has been published has shown enough promise that more studies should be conducted in this area.

Melaleuca as an internal supplement

Melaleuca is approved for oral use as a dietary supplement as a food additive or flavoring agent by the Food & Drug Administration.* However, it is important to exercise caution when taking it internally, because too much can be toxic. Some protocols for systemic fungal infections, like Candida Albicans (which can cause yeast infections like oral and vaginal thrush in additions to other infections and inflammatory conditions), do recommend taking melaleuca internally in very small doses for a short period of time (not for children). However, this should not be done without the expertise and guidance of a health professional that is well-educated about essential oils and their properties.

Melaleuca Alternifolia

It is also very important to note that not all essential oils are equal, and not all are suitable for internal consumption. The FDA does not regulate essential oils in terms of purity and quality, or where/how the oils are sourced the same way certain other countries do (Australia does have a government agency that regulates essential oils for purity and quality). What this means is that any essential oil company can claim that their oils are “pure”, without having to provide evidence of those claims. This is why I chose to only use and represent dōTERRA’s Certified Pure Therapeutic Grade essential oils—every single batch is third-party tested and certified for purity and quality.

Additionally, melaleuca comes in several different species. Some have therapeutic benefits, others do not. Melaleuca alternifolia, a plant native to Australia, is the species to which studies have linked the best results.

Topical and aromatic uses

Melaleuca is best used topically for most conditions, but is also very effective when inhaled. Although it is safe to apply melaleuca topically undiluted, as long as you are using the highest grade essential oil, it can cause skin irritation after prolonged use. I personally recommend diluting a few drops in some coconut oil (also has great soothing and antimicrobial properties) before applying it to the affected area.

Some other common conditions melaleuca can treat when topically applied are ear infections, canker sores, nail infections, pink eye, hives, chicken pox, and boils.*

For more information about melaleuca essential oil, or to purchase dōTERRA’s Certified Pure Therapeutic Grade Melaleuca, please visit my dōTERRA website.

*AromaTools. 2012. Modern Essentials: A Contemporary Guide to the Therapeutic Use of Essential Oils. Spanish Fork, UT: Abundant Health, LLC, 59-60.

**Image 2 from The Holistic Institute

A Topic I've Avoided Writing About: Eating Disorders

2012-08-03T20:01:00.000-04:00

The topic of eating disorders is not one I am comfortable writing about. Let's just get that out of the way. There are several reasons for that.

I was never diagnosed with an eating disorder and I didn't do the behaviors most commonly associated with anorexia (starvation) or bulimia (binging and purging), or other eating disorders (although I border on orthorexia nervosa ever since I learned about the crap that is allowed into the American food supply from my holistic nutrition and health coaching education). However, I have most certainly exhibited other unhealthy habits related to food and my weight--which is one of the reasons why I had to make the conscious decision to break up with my scale.

Even though my weight has been up and down as an adult, I was very thin growing up. I got plenty of comments from people--not just other kids but other adults--even some teachers saying that I needed to eat more and that I didn't need to exercise so much because I was already so thin, and more stuff like that. I heard whispers of "she must be anorexic" from plenty of people--kids and adults--as well. So even though I was totally fine because my mother fed us homecooked meals with real, whole foods, which I ate adequate quantities of on a daily basis, I thought something was wrong with me. When I gained weight after my pregnancies I had comments, whispers, and stares on the opposite end of the spectrum. When I lost my weight, I again became suspect of starving myself or overdoing it with exercise, or being mentally unstable even though I knew in my head and heart that I had lost the weight the right way; by making positive and healthy changes in my diet and lifestyle.

Things are much better now that I have become a healthier and more balanced person, but even now I still fight certain tendencies. The difference now is that I am more educated about what healthy food actually is for my body and I am mentally and emotionally strong enough to know that people will always have something to say and that it almost always is about them and their own insecurities, not about me. I have learned that some people will like me, some people won't. Some people may think I am too skinny, others won't. And I no longer care. Because I know that I am just fine the way I am.

I also have avoided this topic because of its sensitivity. While I don't shy away from controversy, I don't like writing about topics that might offend or hurt my readers. However, I feel that this issue is one that does need to be written about, because like many disorders, it can be prevented can also be resolved quickly if it is revealed early enough. As you will see in the infographic below, eating disorders are rampant, and the largest population is children and young adults. Sometimes one can tell quickly if someone has a disorder, or shows signs of developing a disorder, but more often it goes undetected. Most behaviors associated with eating disorders occur behind closed doors, out of sight even from those closest to the person with the disorder. Even so, there are certain signs that parents and others can look for and keep track of so that early intervention can occur if a disorder is suspected.

So please take a look at the infographic below, and share this post. If you or anyone you know shows any indication of having an eating disorder, please find a way to get help. If you are the parent or loved one of a child or person with an eating disorder, I want you to know that you are not alone and that my heart goes out to you.

The High Price of Eating Disorders

*Content used with permission from Insurance Quotes.

I Guest Posted on Organic Lifestyle Magazine!

2012-07-31T23:11:00.000-04:00

I am really excited to announce that I recently had an article published on Organic Lifestyle Magazine's website! I've had my eye on this publication for quite some time, and was thrilled when the opportunity finally presented to contribute. Once I got the invitation to contribute I did a little happy dance...then I realized I had to come up with a topic cool enough and relevant enough for OLM's readers.

I decided to go with the topic of whether or not becoming a vegan, buying all organic, or going gluten-free really makes you a healthier person. What do you think? It sounds good and healthy, right? Check out the article and see if your views change. I give you...drumroll please...

Does Eating Vegan, Organic, or Gluten-Free Make You Healthier?

I'd love to hear your feedback on the article--let me know your thoughts in the comments! Organic Lifestyle Magazine has invited me to contribute more articles moving forward, and I am thrilled to be on board with them. I will continue to share them here and on my Facebook, Twitter, and Pinterest pages as well. Thanks for reading!