The M’lis Company will donate $1 to Mothers Without Borders for every inch lost during our body wrap event. Mothers Without Borders is a charity organization working to send a message of hope to children around the world. Whether these children are orphaned as a result of disease, poverty, violence or natural disaster, the results are the same – they are alone. Mothers Without Borders is committed to supporting programs that offer sustainable, long-term solutions to provide relief to children all over the world.

The M’lis Contour Body Wrap is designed to cleanse the lymphatic and circulatory systems which in turn detoxifies, reshapes and smoothes the body, producing a permanent inch loss of 4-14″ in one hour! So, whether you’re into wellness, into fitness, or just into looking great for summer, there has never been a better time to experience a pampering M’lis Body Wrap, because “Every Inch Counts!”

To locate a participating spa or wellness center, please call 800.548.0596

If you are a spa or wellness center that would like to participate, please contact your M’lis educator!

As has been mentioned all along, 95% of all degenerative disease begins with a toxic body. Thus, it makes sense that to achieve hormone balance, one must first target the source of the problem by detoxifying the body. This process is considered a “Lifestyle Change Program”, and it is designed to allow the body to heal itself naturally. For maximum benefit, 60-90 days of lifestyle change must take place.

Note: IT MUST BE DETERMINED IF CANDIDA IS PRESENT BEFORE UNDERTAKING A HORMONAL BALANCE PROGRAM. If candida is present, a 30-day Candida Program must be completed first.

Detoxification

Just as is the case with any lifestyle change, a total cleanse of the system is the first step to improved health. Detoxification, along with a 30-day Nutritional Program, helps provide nutritional support to strengthen the immune system.

Detoxification is a total body cleansing program, which cleans the liver, bowels, kidneys, and the blood supply. It helps restore the peristaltic action of the colon, and helps to rid the body of mucus, toxins and waste materials that are trapped in the colon (and may have been there for years). Detoxification will help stimulate all of the major immune system glands (such as the adrenal glands, liver and thyroid). Strengthening these organs assists the body in balancing hormones.

100% Nutrition And Supplementation

Nutrition is essential to health and wellness. 100% nutrition ensures that the organs of the body and the immune system are being strengthened, while getting what they need to function at their full potential. This is attainable by supplementing vitamins and minerals, as well as antioxidants, and essential fatty acids.

• DHEA must be taken in the morning to work in conjunction with the adrenal glands’ natural production. Begin with one capsule per day, and if needed you may work up to two per day.

• BALANCE provides precursors that help the body make estrogen in women and testosterone in men. Take 2-5 capsules two times per day, both a.m. and p.m. If hot flashes do not subside within a thirty-day period, you may add 2-5 capsules at noon. For best results, use following the detoxification program.

• WILD YAM CREAM is a trans-dermal progesterone precursor that is applied daily to the skin. It is absorbed quickly and is converted in the body depending on the demands for progesterone. The application will be 1/4 tsp applied daily to soft tissue areas of the body (including the chest, inside of arms and thighs, and lower stomach area). Rotate area of application daily for best results.

• THYROID This unique formula was developed to benefit anyone suspecting a thyroid condition, as well as those seeking a daily supplement to ensure nutritional support of the thyroid and adrenals. M’lis THYROID Endocrine Support stimulates healthy glandular function and contains a synergistic blend of herbs including kelp and bladderwrack, two potent sources of iodine which support your body’s natural ability to produce thyroid hormones. For best results take 2-3 capsules 2-3 times daily.

• The effect that CALCIUM has on bone density is increased when used in combination with the DHEA. Take two liquid gel capsules each morning and two 1 hour before bed. Calcium is a natural sedative, and can be used with TRANQUILITY in the evening to assist in achieving an optimal night’s sleep.

To make the switch from synthetic to natural hormones, the cooperation of your Doctor is required. For suggestions contact your M’lis Educator.

Implementing Friendly Bacteria (healthy bacteria, good flora, healthy microbes)

The human gastrointestinal tract is home to many types and high numbers of microbes, or bacteria. Microbes live in our skin, in our mouths, in women’s vaginal tracts, and throughout our gastrointestinal tract. It is estimated that there are more microbes (bacterial cells) than there are human cells in and on the human body. There is also a very large diversity of the types of bacteria, with over 400 different species being present in humans. Because of the diversity and number, it has become evident that bacteria play an important role in human health. Most of these bacteria are not harmful, and in fact contribute positively to normal growth and development. Some of these bacteria, however, can have negative influences. A healthy balance of the bacteria, favoring beneficial bacteria over potentially harmful bacteria, is essential to the proper functioning of all systems of the body. Friendly bacteria strains can suppress harmful bacteria. They have been shown to improve intestinal tract health by aiding digestion and elimination, alleviating the symptoms of lactose intolerance, improving absorption of minerals and reducing toxins in the bloodstream, and improving immune function.

Enzymes

Diet and disease have now been linked together. In order to digest enzyme-free foods, the body calls upon digestive organs to work excessively. After a lifetime of overworking our body’s vital organs, they wear out. When these organs are no longer performing at their optimal level, food is not digested properly which can lead to diet-related diseases, disorders and death. For example, one form of adult onset diabetes is a result of over- taxation of the pancreas. Supplemental digestive enzymes ease the burden of digestion therefore strengthening your immune system.

Water

Water is critical to the treatment of any health condition, including hormone imbalance. Every organ of the body requires water. The heart, lungs, skin and circulatory system all depend on water. To find out your individual need, divide your weight in half. Half of your body weight gives you a good rule of thumb for how many ounces of water your body needs to function on a daily basis. For example, if you weigh 150 pounds, you should be drinking 75 ounces of water each day. Nothing will substitute for water, including; milk, juice, tea, soda etc. If you drink enough water each day, you will absolutely feel different. This is not to say that you cannot drink other liquids, but remember the importance of the quantity of water that you drink each day.

Fitness and Exercise

Exercise is vital to any program of health and wellness. Do cardiovascular exercises: walking briskly, swimming, treadmill, stairs, and biking. Exercise at least three times per week, working up to 30 minutes each time. Get plenty of fresh air and sunshine — they have an excellent antidepressant effect. Mental exercise is also important. Set aside times daily to relax, unwind, de-stress and allow positive emotional and psychological repair to begin.

Symptoms of Hormonal Imbalance that Respond to Progesterone:

• Headache
• Depression
• Motor coordination problems
• Greasy hair
• Aggression
• Mood swings
• Fainting spells
• Irritability
• Violence
• Migraines
• Blurred vision
• Self-inflicted injuries
• Epilepsy
• Feelings of panic
• Other drug excesses
• Frustration
• Sudden anger
• Under eye circles
• Hypoglycemia
• Joint pain
• Stiffness
• Muscle pain
• Leg & muscle cramps
• Eye irritation
• Eye puffiness
• Lethargy
• Runny eyes
• Asthma
• Flu & colds
• Cold extremities
• Runny nose
• Miscarriage
• Frequent bruising
• Constipation
• Gas
• Breast engorgement
• Breast tenderness
• Sore throat
• Backache
• Herpes simplex
• Bloating
• Joint swelling
• Capillary fragility
• Fibroids
• Inflammatory diseases
• Hysteria
• Lack of appetite
• Gallbladder symptoms
• Dry skin
• Infertility
• Slow digestion
• Insomnia
• Boils
• White spots in nails
• Water retention
• Hoarseness
• Inability to concentrate
• Exhaustion
• Toxemia of pregnancy
• Sinusitis
• Arthritis flare
• Frequent urination
• Dry hair
• Bronchitis
• Upper respiratory infection
• Lowered libido

Estrogen

• Causes growth of sexual organs

• Causes the lining of the uterus to thicken, and endometrial glands to develop and nourish a fertilized egg

• Causes an increase in overall body fat which provides soft skin texture

• Causes fluid and salt retention in the tissue to plump and fill skin

• Helps retain calcium in the bones

• Has direct effect on endothelial lining of blood vessels

• Affects physiological functions of the body like blood sugar, emotional balance and memory

• Has stimulatory effect on the nervous system. High levels can trigger anxiety, irritability and mood swings.

• Is used by the body for cellular growth and repair

• Inhibits osteoclastes (the cells that tear down old bone)

• Causes weight gain

• Causes hot flashes when a shortage occurs

• Is an anti-libido hormone

Does What I Eat Matter?

As the M’lis Company first launched spas inAsiaand began training on M’lis programs, the lack of menopausal and menstrual symptoms (that are so common in western cultures) was amazing. Studies show that Asian culture and diet are high in plant sterols. Plant sterols are easily converted to human estrogen and progesterone by the body. As a result, Asian women rarely experience the symptoms that Western cultured women consider biologically “normal”. The difference between getting hormones from pills and animal products (that have been fed synthetic hormones), and those from plants, is that in plant form you are simply ingesting precursors. Your body utilizes and converts only what it needs, allowing for natural and healthy hormonal levels. Foods that supply plant hormone precursors include soy, flax seed, yams, peas, cucumbers, bee pollen, raw nuts, seeds, papaya, bananas, licorice root, raw fruits, juicing raw fruits and vegetables, leafy greens, garlic, avocados, grapes, apples, wheat germ and cherries. When introducing foods that are estrogen and progesterone pre-cursors, the body doesn’t replace lost hormones with synthetics but instead stimulates the body to correct its own hormone imbalances. In the case of menopausal symptoms, it is an imbalance, not a shortage that actually produces the symptoms. The body is trying to get back into balance.

Natural Progesterone

Synthetic progestins are chemically formulated from natural progesterone, but they are not its chemical equivalent. Your body can normally convert a hormone into other hormones when needed. Synthetics can’t be converted by the body, and they also produce many side effects. Natural progesterone and precursors are considered “bioidentical”, meaning chemically identical to those naturally produced by the body. When these two are combined, they are converted by the adrenal glands into corticosteroids (aldosterone, androgen, estrogen, cortisol, DHEA, pregnenolone, and adrenaline / noradrenaline).

Progesterone

• Stimulates secretory activity in the body

• Acts as a sedative (calming effect)

• Normalizes blood sugar level

• Pressures all other steroid hormones, including estrogen and cortisol

• Causes regression of tumors induced by estrogen

• Stimulates osteoblasts, the cells that make new bone (bone formation)

• Regulates metabolism, more efficient utilization of fat for energy

• Opposes the effects of stress

• Causes weight loss by improving the body’s efficiency in burning fuel for energy and eliminating fluids

• Is a natural diuretic

• Prevents stress-induced coronary

• Is linked to delayed aging and longer lifespan

• Balances estrogen to relieve hot flashes

• Is a pro-libido hormone

• Protects against cancer

• Enhances thyroid hormone

• Increases anti-depressant activity

• Blocks estrogen side-effects

Androgens (male testosterone hormone)

• Maintain sex drive

• Maintain muscle strength

• Maintain lean muscle mass

• Maintain body weight

• Regulate hair growth

Hormones play a role in essentially every process in our body. For optimal health, proper hormone balance is crucial. When your hormones are in balance, you feel good, look good, and have abundant sustainable energy. When your hormones are out of balance, you may experience a wide range of symptoms that can affect mood and energy, and may also lead to more serious conditions.

Hormone health does not depend on using toxic doses of synthetic drugs to suppress symptoms. Like any aspect of health, hormone health is linked directly to having essential 100% nutrition, exercise, stress control, and detoxification to produce and metabolize hormones properly. Given the proper environment, the body is able to manufacture its own balanced hormones.

Changing a toxic, unbalanced lifestyle into a cleansing, healthy lifestyle can start creating hormonal health and balance. As we go back in women’s history — before the 1960s — we did not have to deal on a daily basis with a toxic environment. In 1996, researchers identified at least 51 synthetic chemicals that disrupt the hormonal balance system. These toxins increase the risk of breast cancer and cause thyroid, pituitary and gonadal dysfunction, as well as developmental defects in cellular reproduction. These human-made hormones mimic natural hormones; however they are not bio-identical to natural-made hormones. The body can break down and excrete natural plant (precursors) compounds, and use them to balance hormonal health. Synthetic hormones are toxic and do not eliminate from the body.

Hormone drugs are consumed in animal food. Meat (beef, poultry, pork) that has been injected with growth hormones, milk or milk products in which the cows have been given growth hormone, or any other animal food source may contain hormones which alter the body’s hormone balance.

There is an alarming example of what is happening to our culture by the addition of synthetic hormones in our food supply. Unfortunately, there is now a trend of 7 and 8 year old girls beginning their menstrual cycle in the third and fourth grades, rather than at the ages of 12-14, as has historically been the case.

Symptoms of Improper Hormone Balance

Pre-teen / Teen

• Menstrual cramping / bloating

• Acne

• Mood swings

• Heavy blood flow

Childbearing 20s and 30s

• PMS

• Migraines

• Infertility

• Bloating

• Weight gain (Excess body fat is a risk factor for heart disease, high blood pressure, diabetes, breast cancer and stroke. Weight gain in the 30’s and 40’s is very common in both men and women. Changes in hormone levels during the aging process aid in the distribution and storage of body fat in or near your midsection.)

• Postpartum depression

• Tender breasts

Perimenopause — Transitional period when hormone levels decrease. Menstrual cycle is erratic. Could last up to ten years.

• Loss of sex drive

• Hair loss

• Mood swings

• Weight gain

• Bloating

• Night sweats

• Acne

• Sleep deprivation

• Depression

• Bone loss

• Cancer

• Hot flashes

Menopause — Permanent cessation of menstruation. One year without menstrual cycle.

• Hot flashes

• Osteoporosis

• Depression

• Alzheimer’s

• Heart disease

Post menopause_ — symptoms gradually decline

be-well-guide.com

One way to replace critical thoughts quickly is by using affirmations.

What is an affirmation?

• An affirmation is helpful if it is in first person and in the present tense (such as “I am”).
• An affirmation is helpful if it is brief.
• An affirmation should be positive.
• An affirmation should be time-oriented, such as “each day,” “today”, etc.
• An affirmation should be specific.
• Remember that you can nourish yourself with affirmations any time, any place.

Filling your mind with positive thoughts will help you get your head in the right place as you are making changes toward a different lifestyle.  Memorize a few, or write some down.  You may choose to keep them in your wallet or pocket for times you feel discouraged.

The following is a list of affirmations. Pick a few and make them your own.

1. Today I am actively making choices that will lead to a life of joy.
2. I realize that the only way to have a solid relationship with someone else is to build it on trust.  I openly commit to having integrity in my relationships with others.
3. Trying to force results and control others is frustrating and seldom yields any long-term benefit.  Today I accept that the only thing I can truly control is my approach to life.  I will make it a positive one.
4. Today I will not take myself and my troubles so seriously.  I will gladly find something to laugh about.
5. The gateways to wisdom and knowledge are always open to me.
6. I eagerly look forward to the future.
7.  My grateful heart recharges my soul and revitalizes my body.
8.  I accept every part of me, even the parts I am just learning to like.
9.  I respect and protect my body because my health is important to me.
10.  I rise above all limitations.  I am divinely guided and inspired.
11.  I am doing the best I can with the understanding, knowledge, and awareness I have.
12.   Today I celebrate all that I am and all that I will become.
13.   I listen with love to my body’s messages.
14.   I marvel at the beauty that surrounds me.
15.   It is now safe for me to forgive all of my childhood traumas.  I am free.
16.   Peace begins with me.  The more peaceful I am inside, the more peace I have to share with others.
17.   My mind is a tool that I can choose to use in any way I wish.
18.   Today is the future I created yesterday.
19.   Other people respect me because I respect myself.
20.   I look forward with enthusiasm to the adventures of the day.
21.   I now accept and appreciate the abundant life the Universe offers me.
22.   I breathe freely and fully.  Breath is the basis of life.
23.   No person, place, or thing has any power over me, for I am the only thinker in my mind.
24.   I am as successful as I make up my mind to be.
25.   I recognize my body as a good friend.
26.   I now release anger in positive ways.  I love and appreciate myself.
27.   I take a deep breath and allow myself to relax.  My whole body calms down.
28.   I grow beyond my family’s limitations and live for myself.  It is my turn now.
29.   I rejoice in other’s success, knowing that there is plenty for us all.
30.   I am willing to release all patterns of criticism.
31.   There is no need for me to struggle.  I trust the Universe to take care of me.
32.   I have my own set of talents and abilities.
33.   The past has no power over me.  I am renewed, refreshed, and reborn into a delicious new world.
34.   My inner quest is rewarding and provides me with many answers.
35.   I work for enjoyment and satisfaction—not just to earn a living.
36.   I go to sleep at night feeling great contentment.  I am at peace.
37.   I might have some faults, but I’m still a good person.
38.   I care about myself and other people.
39.   I accept who I am.
40.   I love myself.
41.   I am a good person, not a mistake.
42.   I am good and nobody is perfect.
43.   I embrace both my good and bad qualities.
44.  Today I take responsibility for everything I do and say.
45.   I am becoming a better person every day.
46.   I am a sensitive person with rich emotional experiences.
47.   Each day I do the best I can.
48.   Even though I forget sometimes, I am still a good person.
49.   Even though bad things happened to me in the past, I am still a good person.
50.   I am here for a reason.

Written by M’Lisa Jackson, LCSW

www.be-well-guide.com

Negative thinking can derail your

current health plan.  Learn how your thoughts can

keep you motivated and positive.

We all have a critical mind inside our head that tells us negative things about our self and the world around us.   For some of us, the critical mind goes unchallenged and gets very strong.   If this is happening to you, the first step is learning to recognize your critical thoughts or “bad habits”.   If you can pinpoint the mistakes you are making with your thoughts, learning to restructure them can keep yourself healthy.

The following is a list of common thinking errors along with suggestions to challenge them.  Which ones do you use?

All or Nothing/Black or White:  Something is either wonderful or terrible.  You are perfect or you are worthless.

• Break it down into percentages.  There are very few things that are 100% or 0%.

Rigid Words:  You use words like always, everyone, nobody, never, or should.

• Use more realistic words like sometimes, this time, that one person, etc.
• Be very specific about your problem, stay in the present and solve your problem.
• Let go of unrealistic expectations.

Using a negative viewpoint:  You ignore the positive.  You are overly cynical.   You label yourself or others with negative words.

• Speak to yourself like a very good friend would.
• Point out the things you are doing right, what you CAN do.   Find exceptions to the negative viewpoint.
• Challenge a specific behavior, or request specific behavioral changes.

Believing your feelings to be true:   You believe that if you feel boring, ugly, or hopeless, then it must be true, you are boring, ugly or hopeless.

• Remind yourself that everyone feels bad about themselves sometimes, but how you feel in any moment is not the whole picture of who you are.

Playing the “worst-case-scenario” game:  You predict the worst possible outcome.

• Look at the odds of the catastrophe really happening.
• If the worst case happened, how can you prepare for it?
• Ask yourself, “Is this energizing me or draining me?”  or “Am I problem solving or obsessing?” or “Is this improving my chances of success?”

Blaming yourself for things you were not entirely responsible for (or you blame others and don’t take enough responsibility):

• Ask yourself, “Is this real guilt or fake guilt?  For the real guilt part, take responsibility, make amends, learn from your mistake, and commit yourself to not repeating the offense.  For the fake guilt part, hold your head up high and approach the situation, don’t avoid it.
• Acknowledge the circumstances that contributed to the guilt-provoking situation.
• Recognize your self-determination and responsibility.

Mind Reading:  You assume what other people are thinking about you.

• Realize your assumption is only ONE possibility.  Think of all others.
• Remind yourself you are not a mind-reader.
• Ask the other person in a calm way what they are thinking or if your assumptions are true.

Recognizing your critical mind, challenging it and replacing negative thoughts take time and effort.  However, your attention will be rewarded as it is impossible to stay healthy if your thoughts don’t support your positive actions on your path to wellness.

Written By: M’Lisa Jackson, LCSW

www.be-well-guide.com

The intricate design of the mind and the body is miraculous and intelligent.  The body is designed to support the mind. There is no separation from the two.  Every mental thought, sensation or feeling is supported by the body.  There is a saying, “the issues are in the tissues”.  This means every emotional response and every mental thought is manifested somewhere at a cellular level.   Fear, anxiety, and stress alter our muscle tension and breath.  Pleasure releases dopamine and endorphins.  Living a balanced life alters our serotonin and cortisol levels.

In spite of these facts, many of us take our body for granted.  We push it to unhealthy levels and ignore the signals it sends to us.  If you have stopped paying attention to your signals…they seem to get weaker or non-existent.   These are common messages your body will send you if you pay attention:

Yes to balance — No to living a hectic stress-filled life.

Yes to rest — No to sleepless nights or sleeping too much.

Yes to healthy nutrition — No to unhealthy, excessive eating or toxic substances.

Yes to moderate activity — No to living a sedentary lifestyle or to pushing your body to extremes.

How often do you ignore your body’s signals?  Do you rest when you are tired? Sleep as much as you need? Do you eat when you are hungry, and stop eating when you are full?  Do you drink when you are thirsty?  Do you notice when you are thirsty?

If you bypass these signals, or don’t recognize they exist, there is good news…you can change this.

1. Get use to asking yourself “How do I feel?”
2.  Articulate your answer. You may decide to write it down to help you make sense of it.  Think about your emotions and physical symptoms.
3. Pause after you get your answer.  This may be hard. You may be stressed and in too big of a hurry to make a good choice.  You may reach for something to distract you or to cover up an unpleasant emotion.  Food, eating and sleeping are common reactions to unpleasant emotions.  Most often we take hunger and mix it in with all kinds of emotions.  Try to untangle those emotions and separate them from real hunger.   Sometimes we take the path of least resistance. Your body may be saying it needs to get up and walk around the block to stretch your legs and get fresh air.  Changing the channel or repositioning yourself on the couch would be the easiest thing to do, but that is not what you really need.  If you are having a hard time making a healthy choice, distract yourself by changing your environment for a few minutes to give your brain time to think.  Go into another room. Go get a drink of water. Give yourself some time.
4.  Decide what activity, or ‘coping skill’, matches your body’s needs.  Attend to your feelings of pain, discomfort, depression, anxiety, by talking to someone, listening to music, going for a walk, etc.   Don’t self medicate with food, addictive substances, excessive sleep or any other unhealthy activity.
5. Congratulate yourself and recognize you are building awareness to your body’s signals.

This process may take some time initially, especially if you’ve ignored your body’s signals. You may feel that you don’t have the time.  It will get easier and you will get faster.  The sense of connection with your body is satisfying and worth cultivating for its own sake.  The more you can perceive about what your body and emotional state needs the better. You will learn to notice subtle messages and reverse something before it manifests in a disease. Simply put, when you put your body first, you will make better decisions.

Written By: M’Lisa Jackson, LCSW

www.be-well-guide.com

Stress is an inevitable part of everyone’s life.  If you reminisce over your life, you may look back and recognize times when you carried an unbelievable stressful load with ease.  Other times, you may recognize stress defeated you and putting one foot in front of the other was impossible.  Understanding the following two facts about stress will help you deal with it in a positive way.

1.Stress is cumulative.  It builds upon itself day after day.

2.Your ability to handle stress results on how resilient you are at any particular time in your life.  Resiliency factors are things that make life easier, like supportive people, good health, and positive thoughts.  If resiliency factors are missing, the same stressful event will knock you to your knees or worse yet, flat on your face.

How to fight the cumulative nature of stress:

1. Learn to relax.  This DOES NOT include watching TV or taking a      nap.  Although in moderation, there are benefits to these activities, what really works is training your body and mind to refocus and take a break from any situation.  Learn meditation, breathing exercises, visualization, or yoga.  Tap into your senses by using music, aromatherapy or a favorite soft blanket to help you relax.  Consciously choosing to practice relaxation for at least 15 minutes, every day.  You will break down the cumulative nature of stress and notice a considerable difference within one week.

2. Figure out what is stressing you out and come up with a plan of action.  Be realistic with your personal expectations and don’t overwhelm yourself by concentrating on everything you need to do.  Break it down.  One step at a time.

Strengthen your Resiliency Factors:

1. Surround yourself with supportive people.  Let’s face it, there are some people or situations that sabotage your good efforts for health and they just stress you out.  Choosing to limit your time around these people or choosing to emotionally distance yourself from their influence will help you.

2. Change your thought patterns by doing two things:

First, decide what you can control and what you can’t.  For situations or people out of your control, wish them well but continually remind yourself it is wasted energy trying to make someone do what you want them to do, or trying to get something to be different than it is.

Second, choose to change the negative tapes playing in your head.  Replace “I can’t do this”, “I’m not smart”, or “I will fail” with “I can do hard things”,” I may have made mistakes in the past, but I am doing better”, or “I’m a hard worker”.

3. Exercise, sleep and nourish your body in a healthy way.   Exercise releases healthy chemicals in your brain.  Increasing your heart rate for at least 15 minutes a day, every day,  is the single most effective thing your can do to fight stress.  Get at least 7 hours of sleep every night.  Eat right.  Your brain will not function properly if it is malnourished.

4. Do something every day that you like to do and that reminds you who you are.  You life will be off balance if you don’t restore your sense of fun.  If your life is off balance, you will not be resilient to stress.

5. And finally, don’t mask your stress with habit forming drugs and alcohol.  M’lis Tranquility offers natural stress relief while helping the body maintain and restore maximum performance balance. Enhanced Valerian Root (which is a natural stress-reliever), hops flowers, chamomile flowers and passion flowers work synergistically to help you regain control of your emotions.

The majority of fitness research efforts focus on the physical benefits of exercise, but there is also a growing flood of information demonstrating that exercise promotes wellness and mental health.

Researchers at Duke University studied people suffering from depression for 4 months and found that 60% of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication.

You don’t have to be suffering from a clinical or diagnosed illness to get substantial mental health benefits from exercise and fitness. One study found that short workouts of 8 minutes in length could help lower sadness, tension and anger. Many people exercise to boost confidence along with reducing anxiety and stress, all of which contribute to psychological health and well-being. So, exercise can be viewed as a preventative or wellness activity that may actually help prevent physical and emotional conditions. By the way, even short bursts of activity help individuals feel better, which means that you don’t have to spend hours at the gym to gain real mental health benefits.  “Mental Health Benefits of Exercise” was written by Jennifer C. Panning and published in the Find Counseling.com (formerly TherapistFinder.net) Mental Health Journal in November, 2000.

According to the Anesthetic Pain Relief Theory, vigorous running, jumping, or weight lifting generates multiple minor traumas to skin, muscles and bones. These micro-traumas trigger the release of the body’s own painkillers, opioid substances such as endorphins and endocannabinoids. In addition to reducing the pain provoked by micro-traumas, these morphine-like substances also generate an unmistakable and very pleasurable sense of well-being (also known as the exercise high). Also, according to the Stress and Relaxation Hormone Theory, deficiencies in the hormones norepinephrine and serotonin signal the onset of depression. Exercise appears to increase the levels of both hormones, thus restoring their adequate levels and lifting the individual’s mood to higher levels.  Written by Dr. Z in At Work, Stress & Health.

This ‘‘feeling good’’, ‘‘warm glow’’, or ‘‘exercise high’’ phenomenon greatly impacts our spiritual and emotional health. These exercise highs are best achieved by engaging in regular physical exercise. M’lis suggests at least 40 minutes a day, five to six days per week, alternating between weight and cardio.

Whatever you choose, consistent physical activity will help you become aware of your body and its needs.  Through this awareness, you can become familiar with your own body and get in touch with it – which is the beginning of giving yourself permission to heal.

“Let food be thy medicine and medicine be thy food” 
― Hippocrates

Eating provides nourishment to the body, and depending on the foods you eat, a nutritious diet will yield healthy results. Proper food choices consist of foods that heal the body rather than destroy the body. The M’lis Wellness Program emphasizes a diet based on whole foods that provide maximum nutrition. Listed below are a few foods that have the properties to supercharge your health, and maximize your wellness. Use these foods as basic building blocks of your diet and fill in with other wholesome foods for amazing results.

• ALMONDS are a great source of good fats, along with protein, vitamin E, fiber and magnesium. Almonds are a good snack to help you feel full, especially if you wash them down with a glass of water which will pump up the fiber in the nutrient-rich skins. Include up to two handfuls of almonds in your daily diet. Other great nuts and seeds to consider are: pumpkin seeds, walnuts, sunflower seeds, macadamia nuts, flax seeds, and cashews. One caveat on your nut choices: smoked, roasted, or salted nuts do not apply. Look for raw, unsalted nuts instead.

• BLUEBERRIES are one of the most potent anti-oxidant foods you can eat! They provide loads of natural carotenes and flavonoids, vitamin C, healthy natural sugars, and fiber. In fact, any raw, fresh berry shares most of these attributes and would make a great addition to an athlete’s diet. Just don’t add any additional sugar. (for the record – Crunch Berries do not count)

• COLD-WATER FISH LIKE SALMON provide healthy Omega Fatty Acids, and high quality protein. Lean meats like salmon, other cold-water seafood, and free-range poultry are the best source of protein and minerals to build toned, strong muscles. Avoid fatty cuts of meat, along with all processed meats. Many warm-water varieties of fish may contain high amounts of mercury and should be eaten in moderation. Farmed fish should ideally not be eaten at all due to the high probability that it is nutritionally inferior to wild fish, and may contain chemicals from agriculture and artificial colorants.

• EGGS contain vitamin B12, which is essential for breaking down and burning fat. They also contain protein that is high in Branched Chain Amino Acids, which are essential to properly repair muscle damage. In the past there has been a lot of concern about the amount of cholesterol contained in egg yolks, but current science is disproving the assumption that eating eggs will raise blood cholesterol levels. Most of the cholesterol in our blood is synthesized by the liver from dietary fat, not from dietary cholesterol. A diet which contains up to two whole eggs a day has been proven not to raise cholesterol levels. However, it may be a good idea to moderate your intake to no more than six whole eggs a week. Also, you can include as many egg whites as you like because the cholesterol is contained in the yolk. The source of your eggs does matter both in nutrition and food safety, and eggs from free-range hens or pastoral farms are best.

• GREEN VEGETABLES such as spinach, broccoli, bok choy and salad greens contain a potent blend of antioxidants, minerals, fiber, and low-glycemic carbohydrates. Vegetables also help to balance the pH of the body and counteract the acidity caused by exercise. Also include vegetables of any other color. The best approach is to eat a wide variety of brightly colored fresh vegetables. Eat them raw when you can, and hold the cheese sauce and butter.

• OLIVE OIL lowers cholesterol, boosts the immune system, and supports healthy hormone production. Use it to cook with in place of other less healthy fats, and as a salad dressing. Whole olives, avocados, flax seed oil, and evening primrose oil are also solid choices.

• YOGURT is a good source of protein, calcium, and probiotics (friendly bacteria). Avoid the commercially sweetened stuff, as it is usually full of added sugars, flavors, and colors. Plain unsweetened yogurt with a handful of berries, or a scoop of M’lis INSTANT MEAL added for taste is a much better choice.