vitamin d deficiency

Do You Have Vitamin D Deficiency?

Vitamin D is an important nutrient for your overall health, particularly for your bones, skin and brain.  The beauty of it is that over 90% of the vitamin D that we need is produced by the sun. Many people assume they are getting enough sun and consuming enough nutrients to cover the amount needed but what they fail to realize is that most of us do not get even the minimum amount of sunlight daily and we definitely do not get the required nutrients through the foods we eat.

As far as vitamin D is concerned, your daily recommended value is 600 IUs for children and those under seventy. If you are older than seventy, the dosage should increase to 800 IUs.  Research has also stated that children can consume additional quantities up to 1,000 IUs and adults can increase to 1,500 IUs. Read more

benefits of yoga

Yoga Not Only Gives You a Better Body but Makes You a Better Partner

Everyone knows yoga gives you a better body and relaxes your mind. But are these two the only benefits? Definitely not! Research has revealed that yoga also makes you a nicer person – and – yoga can actually help you be better in bed. Yes – it’s true! People who indulge in yoga find themselves to have higher patience levels and are nicer to the people around them which in turn can make you a better lover to your partner. Now, who doesn’t want that?!

So then the question is; how much yoga is enough for you to actually feel these improvements? The perfect amount for most people seems to be sixty minute sessions conducted two or three times in a week.  One hour really isn’t a lot of time and believe me, once you are finished you will find your head clearer, feel less stressed and much happier.

Let’s look at the benefits of yoga in a little more detail: Read more

happy woman

Happiness Helps with Weight Loss

Do you want to lose weight? Great, are you motivated enough to do this? I know so many people who badly want to lose weight, but they face just one problem. They cannot follow a strict diet, and when they are expected to be on one, they feel hungrier and end up eating more. Obviously, if you want to lose weight, you still have to control your diet, but it does not mean that you start depriving yourself of food and feeling hungry most of the day. How is this possible? Here are a few suggestions: Read more


Experience Sustainable Wellness through Meditation

There have been countless anecdotal claims about the benefits of practicing meditation since the Eastern tradition has become more popular in the West. Now, there’s plenty of Western-based scientific evidence to support them.

Meditation is to the brain what physical activity is to the body. We’ve found meditation to be an important facet of health care, both for prevention and maintenance as well as in the treatment of disease, including cancer.

One can experience sustainable wellness by developing a life practice grounded in the cultivation of awareness. This awareness is paying attention without attachment. The ability to be aware can be increased by a meditation tool called mindfulness. Read more

Tips to Combat Stress the Healthy Way

Stress is a difficult factor of everyone’s life, but coping with stress in a positive way can make a huge difference in your health. A study conducted by Penn State suggests that eating 1.5 3 ounces of pistachios a day may reduce your biological response to stresses of everyday life, such as high blood pressure.

“We can’t avoid all the stressors in our lives, but my research has shown that eating nuts (such as pistachios, walnuts) and fruits and vegetables high in potassium can reduce your body’s biological response to stress,” says Dr. Sheila West, researcher at Penn State.

According to the American Psychological Association, stress can be a reaction to a short-lived situation, such as being stuck in traffic, or can last a long time if you’re dealing with serious traumatic situations. Stress becomes dangerous when it interferes with your ability to live a normal life over an extended period.

Who’s Stressing?

An APA poll on the causes of stress reports that two-thirds (66%) of Americans identify the economy as a significant source of stress in their lives and three-quarters (75%) are stressed by money. In addition, almost one half of Americans (48%) report that job stability is a significant cause of stress. Being aware of stress is important, but these triggers may be unchangeable.

“Stress affects the body physically just as much as it does mentally,” says Green Nut Ambassador and Nutrition Advisor Alyse Levine. “When you can’t change your circumstances to reduce stress, the best thing to do is take care of your body through diet, exercise and adequate sleep.”

The Green Way to Cope

Alyse offers these tips to help combat stress in healthy ways:

Incorporate pistachios: A study conducted by Penn State suggests that eating pistachios may reduce your body’s response to stresses of everyday life, such as high blood pressure.

Swap out processed snacks and meals with unprocessed foods: Consuming fresh produce, nuts, legumes, whole grains, and lean protein is the best way to gain the nutrients that your body needs when under pressure.

Exercise at least three times a week: Not only does exercise keep you healthy and boost your energy levels, it’s a great alternative to snacking on unhealthy foods as a way to relieve stress.

Find a ‘happy place’: Finding a positive outlet for your stress can be very beneficial to your overall health. Instead of going out for a drink after work, go for a walk in the park, take a yoga class or meditate.

Spend time with others: Oftentimes when people are stressed, they cut out quality time with friends and family to make time for work. Making time for loved ones can be calming and restorative to your health, actually making you more productive when you get back to work.

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Take a Moment…

I’ve had to stop, pause and take a moment to reflect on all the growth, challenges, change, progress, and blessings I experienced last year.

More than anything, I can heartfully say it was a rock and roll “wowza” year for so many. I give you all a hug for enduring the ups and downs and all-arounds, and for choosing to move forward with fortitude, knowing that life is cyclical, and always full of surprises. Yes, change is the only constant!

I can easily admit that I too have been challenged in ways I never thought were possible. Many nights I have felt scared to take on my days and weeks ahead, simply feeling too overwhelmed to handle all that I have said yes to.

And there have been many days where I have felt that if I heard one more sad, intense, or outright horrible story…I would just lose it.

It is through self-care and all of its faces, that we can carefully and thoughtfully return to our true nature, no matter what is occurring in the outer world. This I know for sure!

Looking back at last year, I’ve worked with hundreds of people to launch a most important health care movement of our lifetime, called the Self-Care Revolution (SCR). I am grateful that Santa Fe Soul Health and Healing Center (that we built in 2005) is the home of the SCR. We also celebrated the first SCR LIVE event with 22 speakers and two documentary films in June. Many people have commented that this event was simply “life changing.”

Last year, I was fortunate to travel regularly (mostly for business) and to enjoy the growth of my two children (Harrison 14 and Hannah 12).

As of today, we are finishing off the year with the launch of our full year Self-Care Revolution series. Stay tuned for details on how you can have this full library of speakers and coaches on every topic of healthy living centered on 12 themes that will help just about any health issue you could possibly have.

I couldn’t be more thankful for the blessings I received in 2013, and now, I want to pay it forward.

This newsletter is my thanks to the universe and my gift to you. It’s my way of paying it forward by providing you with amazing content twice a month to support, guide, and encourage you on your self-care journey and a tool for you to share with loved ones you care to invite to join you in a life of optimal, radiant and sustainable health.

Please take a moment to browse this “birth” issue and let me know what you think.

Yours In Health,

10 Ways to Practice Gratitude

One of the most powerful of all positive emotions is gratitude and it forms a solid foundation to help us experience more joy, happiness, hope and optimism. Since it focuses on what you have versus what you lack, gratitude – when practiced regularly – shapes our worldview toward noticing abundance versus scarcity. You bring positive energy to the conversation when you speak with others about what you are grateful for. We become better leaders, friends, co-workers and parents and are more content with the world when we practice gratitude.

Here are 10 ways to practice gratitude: … (Read more)

Take a look at Month 11 of the Self-Care Revolution™ for more on the Power of Gratitude!