Welcome Natural Healthy Concepts!

I’m excited to announce that Natural Healthy Concepts approached me recently to ask if I would be willing to swap guest blogs once a quarter. I welcome them as we are very aligned in our interests and focus and I believe a new perspective is always a good addition, so stay tuned for the first guest blog in then next few days!

Drop me a line and let me know what you think about the topics that will be covered in the guest blogs. I’d love to hear from you!

5 Ways to Address Your “SAD”-ness

Do you feel the pull of wintertime blues as the days are becoming shorter? This is a time of year where many can be affected by mood changes due to the changing of the seasons and lack of sunlight; some people suffer from a disorder called Seasonal Affective Disorder or SAD. The tell tail symptoms of SAD include fatigue, depression, hopelessness, and social withdrawal. These are symptoms that typically show up at the same time each year and can begin in the fall and last through winter. SO, even if you have these symptoms to a small degree, yet you don’t have SAD, the ways in which you can ease and improve the symptoms are the same.

Here is a 5-pronged approach to address SAD or your depression during fall / winter months. Taking a comprehensive approach is more effective than only addressing this with one solution.

 

Diet –

This time of year brings lots of holiday celebration. You may be tempted to fill up on sugary items, candy, cookies, pastries, breads, chips and essentially non-nutrient value processed carbohydrate, which may have an initial affect of euphoria, but truth be told the resulting crash will actually make you feel worse than prior to eating these type of carbohydrates.

Filling your diet with real unprocessed foods will be an important part of reducing symptoms of sad. Real veggies, fruit, protein and healthy fats are where improvement will begin. Healthy fats are especially important for the brain and for neurotransmitters. Fats such as Avocados, Olives, olive oil, avocado oil, coconut oil, ghee, grass-fed butter are all very good options for feeding your brain.

 

Supplements –

You may need to boost your nutrients as our soils are depleted and even if your eating a healthy diet, your body may need some extra support. A good B-complex will be helpful with so many processes in the body and will also help with mood and energy. While we have less exposure to sunlight at this time of year, and because it is a main source of vitamin D, chances are that you’ll need a boost here too, but it is a good idea to have your vitamin D levels tested before adding additional vitamin D. Mushrooms and eggs are also good sources of vitamin D. Visit the Vitamin D Council for more information on testing and ideal levels of vitamin D: Click Here

 

Exercise –

Choose a type of exercise that feels right for you. It could be talking walks, yoga, Pilates, running, hiking, whatever feels enjoyable and you can commit to doing on a regular basis, the point is movement is important and will also help improve symptoms. If there is something you can choose to do outside, even better because you’ll also get that exposure to the sun even if it is a cloudy day.

 

Light Therapy –

This is an important one and acts like a supplement. Sunlight is a precursor to melatonin, which is a hormone that regulates sleep / wake cycles. Light therapy is a good way to assist with the lack of sunlight during the winter months. Its as easy as getting a light box that will run you about $30 or replacing a light bulb in a lamp. Here’s an option called a “Blues Buster” is simply a bulb that you can put in a lamp: Click Here

Talk Therapy –

Talk therapy in my opinion is important for everyone, not just those that are depressed. With all the stressors we are dealing with in today’s day and age, talk therapy is an essential. Its part of regular self-care, just like a visit to the doctor, getting a regular massage, brushing your teeth and taking a shower. Talk therapy fits into the category of self-care and it’s about time we get over the stigma associated with talk therapy. This is an essential and there is nothing wrong with talking to an objective party who will support you in your personal growth and who will also support you during tough times, whether that is depression from seasonal changes or any other stressful situation you are dealing with, a therapist is your partner in helping you work through your difficult and stressful times in life.

 

Here’s to a healthy and happy winter!

 

What Do Your Heart and Anti-Aging Have To Do With Each Other?

Let’s face it, whether you’re 20, 30, 40 or 50, you are aging, but the closer you get to the latter, the more important it is to help our bodies do what they are supposed to naturally do.

 

As we age, we may need to consider additional or different means of support depending on our individual nutritional status. In most cases we all need connective tissue support, additional immune support and other dietary supplements. Collagen is key, but it may not be the only necessary addition. In order for collagen to get into the cells and to be utilized to the fullest often additional vitamin C is necessary, usually in clinical doses.

Both of these are a good place to start in order to keep skin, hair and nails looking healthy, but what you can’t see is that it also helps muscle and connective tissue, including keeping your heart healthy. Heart health may not be what we typically think of when adding collagen to the diet, but it is an important one and the same goes for vitamin C.

 

So, you may be wondering where to start. It is important to keep in mind there are several types of collagen and the most important types for anti—aging purposes are key. There is a great post regarding how to choose the right collagen supplement for your purposes at Positive Health and Wellness. Click here to learn more.

 

Also, vitamin C is critically important in allowing Collagen to enter cells effectively. Many of us are actually chronically low with our vitamin C nutritional status, which may come as a surprise, so clinical doses may be necessary. Cardiovascular disease is actually a disease where improvement can be made with clinical doses of vitamin C. I am talking about 6 grams or above, which is tough to do orally as there can be digestive upset that comes with doses at this level.

 

I.V. therapy may actually be necessary to get nutritional levels to an optimal place for some people. The form of vitamin C that you use is also critical, at least where heart health is concerned. You want pure ascorbic acid, that is not sourced from China or derived from corn and that is not buffered or that does not include minerals, because this in turn can throw your mineral status off at clinical doses.

 

So, if you’re wondering what you can do to help yourself age gracefully, consider adding some collagen and additional vitamin C to your regimen.

 

Cheers!

Top 4 Ways to Ease the Transition into Fall

 

According to Chinese Medicine, Autumn actually begins in August. If you pay attention closely you will notice the subtle changes taking place, such as less daylight and cooler mornings and evenings. This is a time of transition and there are ways to help your body and mind ease into the season and guard against becoming ill.

 

MIND

This is a season for recognizing any sadness and grief. Its best to allow these to surface and work through and feel any sadness or grief that you are experiencing. If you bottle these feelings and bury them, its more likely that you’ll become sick, most likely with some sort of upper respiratory infection or a G.I. infection. Lungs and Large Intestine are most vulnerable at this time of year. So, Feel your sadness and grief and then release them to the universe after they no longer serve you.

 

 

BODY

If you’ve been working out and you feel its not that effective, it may be the perfect time to change up what you are doing, The truth is, this is the time of year our bodies need more rest and relaxation. This is the time of year to slow down and be more deliberate in your actions. Consider a new yoga practice OR Pilates class. This may be the perfect physical activity to shift into or to add to your workouts to make them more effective.

 

 

SOUL

This is the perfect time for introspection to examine and evaluate your life. It is time to investigate what is inside, what makes you tick and what no longer serves you and to quietly listen to your own needs. This is a great time to allow yourself personal space and a place for your mind to rest and be quiet. I love the sauna at this time of year because it gives me just that, a quiet place away from everything and everyone. It’s a place I can allow myself some peace and quiet reflection even if its just for 20 minutes. Its important to find a way to escape our busy lives even if its for a short period of time.

 

 

NOURISHING THE BODY AND WARDING OFF ILLNESS

This is the perfect time of year to move away from raw, cold foods (such as salads) to eating warm, cooked foods (such as soups). Squash, root vegetables, roasted chickens and plenty of herbs, pungent and sour foods are all great choices at this time of year, but certainly not the only choices. Bone broth is an excellent choice as it is very healing and can be preventative prior to getting sick. Parsley, sage, rosemary and thyme are great herbs of autumn and all have healing qualities. Onions and garlic are also good additions to meals as they have healing qualities as well. Mushrooms are a good choice as seasons change. If you feel like you’re on your way to becoming ill, it’s a good idea to eliminate all, dairy, gluten and eggs until you’re feeling much better.

 

If you’re struggling to align yourself with the season, contact me… I can help.

Merrit Bachman

Lifestyle Educator

The Vital Beet

merrit@thevitalbeet.com

 

 

 

 

 

 

Just Say”NO”

There were so many topics I could have written about for this blog, too funny that it either seems to be feast or famine with me. Just a quick update, my Ketogenic diet is going well, but that isn’t really the topic today. I’m tracking from all aspects on this diet and the nice thing about that is that I can make adjustments very quickly and get things turned around if they aren’t going in the direction of my goals. This is key to doing well with a lifestyle change and eventually I won’t have to constantly track everything.

Are you feeling drained from over-care?

Today I’m coving over-care. Are you someone that is experiencing burn-out due to over-care? You know who you are. You’re the one that is nurturing to everyone else and you go overboard with that nurturing and you’re too tied to the outcome and then you’re so spent you don’t have time or desire to care for yourself. Its an increasing problem. I know I have a tendency to fall in this category. Its not a good place to be and it makes it difficult to appreciate or be grateful for all the good things in life once you’re spent from over-care. When gratefulness is reduced, our immune system is the one that eventually suffers the consequences. Saying “NO” is empowering, though can be difficult. Start by imagining yourself saying “NO” more often. It’s really ok (boundaries are a good thing) and the truth be told if someone can’t handle you saying “NO,” then they just are the quality of person you need in your life anyway. Another thing to think about before you say “YES” OR “NO” to something or someone that requires care and attention is to imagine removing yourself from the outcome. If you’re not attached to the outcome, you’re less likely to be stressed by the action of caring or doing something for someone.

Here’s steps to reducing over-care in your life:

  1. Be aware of your feelings around providing the care that you may say yes or no to.
  2. Center yourself by taking some deep breaths into your chest and imagining a loved one.
  3. Imagine yourself as an outsider observing yourself in providing the care that you may or may not agree to.
  4. Rest in a state of neutrality and objectivity before agreeing to do the care. Remain rational and mature.
  5. Notice anything that makes you feel disturbed or perplexed about proving the care. Try to dissolve the significance of these disturbances or anxieties around providing care… It’s good to remember that its not the problem that is causing the energy drain as much as it is the significance you have assigned to the outcome of the caring.
  6. After dissolving as much significance as possible… Ask your inner self for guidance or insight… If you don’t get an answer, think of something you are truly grateful for and start the process over.

 

With the craziness of Summer time, its easy to over-extend and over-care for others. Fall is right around the corner and usually provides a more restorative time and a way to ease into practicing saying “NO.”

If you’re looking to tend to your self-care, then give me a call. I can help get things in balance. (303) 539-9362