JEANETTE FILA FAMILY

Natural Ways to Beat Stress

There are numerous ways to reduce stress naturally, much needed in today’s world. As a mother, family and friends are very high on my list. But, there there are many other natural options, some of which you may not have tried before. Yoga, Tai Chi and sport may not be something you are accustomed to doing each day. Exercise is always a great stress reliever, and there are even simpler natural remedies to relieve stress. Here is a checklist of items that can be easily done most days.

Time Outs with Family and Friends

There is no wiser investment than spending quality time with family and friends. The idea of family is not just individuals living under one roof, but being connected and sharing the good, and sometimes the bad times with each other. There is an old Swedish proverb that says, “Shared joy is double the joy, shared sorrow is half the sorrow”. Nobody knows you like your family and this makes family a great source of safety and comfort. While family is not always perfect building the family bonds is important to help keep you balanced, particularly during times of stress.

Early to Bed

Early to bed, early to rise. The expression fits well into a balanced day though its more about the controlled sleeping patterns. It’s not a good thing to have only a few hours of sleep each night. Have a good night’s sleep; 7 hours each night fits well into a stress relieving pattern.

Limit Caffeine

Don’t drink vast amounts of caffeine as this disrupts your daily balance. If you are prone to drinking too much caffeine, try cutting down and fit some decaffeinated coffee and tea into your day. Yes, caffeine gives you a burst of energy to enable you to feel more alert but the effect is short.

Consume Fruits and Vegetables

Eat lots of fruit, get the needed daily vitamins. Apples and bananas are very healthy supplements as part of your daily food intake. Bananas are not fattening and apples help the immune system. Don’t eat too much processed food; concentrate on drinking and eating the required vitamins.

Antioxidants To Fight Aging

Minimize Salt

Salt raises your blood pressure, so keep an eye on salty foods being consumed. Higher blood pressure will contribute to your stress levels. Balance your sodium intake with potassium rich foods like sweet potatoes, potatoes, greens, tomatoes and lower-sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe. Potassium helps counter the effects of sodium and may help lower your blood pressure.

Add Laughter

Look back over the past week at the positive aspects that made you feel good. Did something occur that attracted an experience of joy and laughter? Send some time focusing on that moment as it will allow you to attract good feelings into your mind and smother any negative impact from the day.

Boost Antioxidants

If you must reach for pharmaceuticals, try some antioxidants. Speak to your local pharmacist initially about remedies to relieve stress. There are various remedies that protect you from heart disease and lower your blood pressure.

Healthy Chocolate Chip Pumpkin Bars

Take an Afternoon Nap

Afternoon naps can help. If you work from home, or are on the road a lot, find times in the day to relax this way. This is particularly effective if you tend to work irregular hours. This will make you feel more rested and generally more willing to face the day ahead.

Enforce these remedies to relieve stress each day to keep a healthy body and mind. Set a time that is convenient to perform the tasks, and stick to a schedule that works around your other daily commitments.

Don’t let stress control you. If you do feel stressed try some of these simple activities to destress.

Easy Ways to Hydrate

We can all agree how important drinking enough water is for your health, right? Well knowing that isn’t enough, most people are dehydrated and have a hard time drinking the recommended amount.

So here’s my challenge to you: use all of these tips I’m giving you here today and apply them for the next week and see how you feel. My guess is you’ll feel lighter, brighter and a bit more energized as well.
When you drink water, your body operates much more efficiently (actually how it’s supposed to) so don’t be surprised if you find yourself feeling better all around.

Easy Ways to Hydrate

Get a good water bottle, one that’s easy to just grab and take a swig. My personal preference in a water bottle is glass. I like how clean it is; no chemicals leaching into my water, the taste is better and it’s easy to disinfect because it’s nonporous. If your water bottle has a cap on it, I would recommend leaving it off when you’re at the house or in the office because it takes more effort just to grab it and take a drink – and the key to making hydration a new routine is making it easy and gratifying.

Always keep a water bottle with you

As mentioned above, keeping your water with you at all times will ensure consistent hydration. It’s important to be really conscious about how much you’re going to the bathroom as well. When liquids go out, they must be replenished, so make sure to drink a few big gulps afterwards. I bring my water bottle everywhere, especially when I’m running errands and will be out of the house for more than 30 minutes.
When out and about, bring a water jug with you for easy refills.

You’ll find that as you drink more water, the more in-tune you’ll become with your body and you’ll realize even if you’re slightly dehydrated. Just writing this post is making my mouth water, and my mind is questioning whether or not I need more water.

EASY WAYS TO HYDRATE

Add lemon oil to water in the morning

I love starting my day off with lemon water. In the fall/winter I like to drink warm lemon water, and drink it with ice in the spring/summer months. Lemon water first thing in the morning starts production of bile in your digestive system and is an alkaline food which helps level out the pH in the body.
I’ve also found drinking warm lemon water in the morning a great way to kick the coffee habit. It’s nice to have something warm in your hands when you wake up, and is really hydrating as well. Just add 1 drop of lemon oil to a 16 ounce glass.

Add mint leaves to water in the afternoon

After lunch it’s common to feel the need for a snack, but sometimes you just need more water. Often times, however, it’s hard to reach for a beverage with no flavor. This is where the mint leaves come in, add in a few leaves for an extra spruce to keep your water interesting and refreshing.

Keep your water bottle full.

Antioxidants To Fight Aging

This is another easy way to drink more water. Think about it, if you reach for your water bottle and find it’s empty, you will probably wait until your done doing whatever it is that you’re currently doing. But if you never have that problem of grabbing an empty container, you will be more likely to drink more throughout the day. Get familiar with the sound your water bottle makes when it hits the table and it’s empty, that’s the notification for ‘refill’.

Add fruit fruit wedges to your water

I don’t drink a lot of chilled water, but many people I’ve met love drinking cold water. Your body actually burns more energy warming up the water so it can be digested, so there is some benefit to it as well.
Simply chop wedges of lemons and oranges and put them on a baking sheet in the freezer with parchment paper down first. Once they’re frozen solid, transfer to a Ziploc bag or glass container to protect from freezer burn.

If you realize you haven’t been drinking water for a couple hours, drink 16-24 ounces right away to catch up.

Life gets busy, we get caught up, we find ourselves behind on a lot of things, and especially hydration. When you realize you’re behind on the count, catch yourself up by guzzling a water bottle full – you’ll feel better in 15-20 minutes when you’re body has absorbed it, with more energy and clarity.

It sounds pretty easy but it’s putting it into practice that is the hard part.

Those are the tips that I use to drink more water; what secrets do you have that keep you feeling good and hydrated?

All Natural DIY Sunscreen

I don’t know if you are aware of this but the current sunscreens, the ones I grew up with, are full of toxins and chemicals that actually have been found to do more to promote cancer than prevent it! As a matter of fact, a lot of people are deficient of vitamin D and I’m more concerned with the lack of sun rather than too much sun. So today, I wanted to give you a natural alternative to sunscreen, this is for you if, you’re going to be outside for a long period of time or if you have fair skin that burns easily. This is my go to sunscreen recipe and I think you’ll find it a lot more natural and beneficial than the stuff on the store shelves.

Chemical Free Sunscreen Recipe

What you’ll need:
Lavender Oil (10 drops)
Sandal Wood Oil (10 drops)
Helichrysum oil (5 drops)
Fractioned Coconut oil (1/2 cup or 1 bottle)
1 large dark colored spray bottle

Mix all ingredients in a large bowl and pour into your spray bottle. Shake well and apply a light mist to exposed parts before going out into the sun. Store your bottle of sunscreen in a cool dark space, do not leave sunscreen out in the sunshine, as it will go bad.

Tips for meditating – great when at the beach!

I hope you give this a try this year, I sure feel good when I make my own natural products and I’m sure you will as well!

Metabolism Boosting Superfoods

Adding superfoods to your diet is a great way to boost your metabolism and speed up your weight loss efforts. We love them because they are low in calories, but jam packed with nutrients our bodies need.
Below you fill find our top picks when it comes superfoods that boost metabolism. You will find these sprinkled throughout the recipes in this book.

Aloe Vera

This comes from the Aloe Vera plant, specifically from inside of the leaves. You can add a slice to your smoothies or put it into your juicer. Just make sure you remove the skin from the outside of the plant. Aloe Vera is a great way to improve your digestive system, helping you eliminate toxins and waste through the colon. This plant will improve your metabolism and allow your body to burn calories more efficiently.

Metabolism Boosting Superfoods

Bee Pollen

Bee pollen is made by honey bees and is one of the most nutrient packed superfoods, said to have all of the nutrients needed by humans. In order for your metabolism to be functioning properly it needs to have the correct nutrients. Which is where Bee Pollen comes in, if you’re short on nutrients or simply not eating enough variety, bee pollen is a great superfood to help you cover your bases.

Cacao

One of our favorite superfoods, the way healthy chocolate is made! Cacao contains no sugar which means you can satisfy your chocolate craving without sending your blood sugar levels through the roof. It’s full of magnesium, an often overlooked mineral that plays a role in blood sugar management. Raw cacao contains small amounts of caffeine, which has been shown to boost metabolism.

10 Healthy Fats to Eat

Chia Seeds

These little seeds have become increasingly popular, due to their fiber, omegas and their ability to prolong hydration. These seeds are also very high in protein and antioxidants, all needed for a healthy metabolism.

Chlorella

Chlorella is a fresh water green microalgae that is loaded with nutrients. This is what gives plants it bright green color. Chlorella is one of the top nutrients for absorption of toxic metals, which is crucial for a properly functioning metabolism.

Coconut

Coconut by products like coconut meat, flakes and oil are a great way to Boost Metabolism. They contain healthy fats, fiber and nutrients to keep you healthy and full for hours.

Metabolism Boosting Superfoods

Dandelion Greens

These might be growing in your yard, but don’t disregard this plant as a weed! Dandelion greens contain a host of health benefits, they have a diuretic effect, which helps reduce water weight. They can also help regulate blood sugar and increase bile flow, which helps to improve the metabolism’s ability to burn fat in your body.

Flax Meal

Flax seeds are another great source of omega- 3 fatty acids, they are full of fiber in which they help to delay gastric emptying and can improve intestinal absorption of nutrients.

Metabolism Boosting Superfoods

Hemp Seeds

Another delicious superfood, great for creating cream based smoothies. Hemp seeds are high in protein, fiber and healthy omega-3 fatty acids. They are great at stabilizing blood sugar and will do a great job at keeping you full for hours.

Maca

Maca promotes the use of glucose for energy in to the blood, which means less gets stored as fat. Maca is a wonderful source for balancing hormones which in turn reduces stress. This superfood is loaded with minerals, protein and fiber.
Mesquite Powder: Mesquite powder, is ground from the pods of the mesquite plant, and has a Carmel like , nutty, flavor not like one might think. Mesquite is high in protein, low on the glycemic index, and a good source of soluble fiber, meaning it digests relatively slowly and does not cause spikes in blood sugar.

Mulberries

These are produced on a tree rather than a bush and are packed with nutrients. They are also a good source of magnesium, potassium, riboflavin, iron, calcium, vitamin C, and fiber. And they contain large amount of antioxidants, needed for healthy cellular function.

Spirulina

Is one of the most potent nutrient sources available, it’s a natural “algae” powder that is a wonderful source of protein and contains a large amount of antioxidants, B-vitamins and other nutrients needed for a healthy metabolism.

Wheat Grass

This is one power packed superfood. 1 Ounce of this juiced is said to be equivalent of 2 pounds of green leafy vegetables. Which isn’t surprising since it contains all of the minerals known to man. Wheatgrass juice acts as a detoxifier protects the liver and also aids blood purification. It’s a great tool to use for boosting your immune system and increasing weight loss.

Natural Ways to Help Boost Memory

Memory improvement seems to be an imperative in these times; professional obligation as well or quest for self improvement need improving memory to make sense of it all. The variety of novel data we encounter in skilled as well as in private life demands a flawless function of memory. A challenge poses itself: what are the options to keep our capability to store and recall memory?

Naturally Boost Your Memory

ortunately, there are a number of methods for memory improvement that are easily available: herbal, nutrition, vitamins, music, laughter, essential oils. These may boost one’s memory and provide a basis for optimal living in a world saturated by increased information, both professional and the one encountered in other aspects of daily life.

Adaptogens to Boost Memory

Ginseng to Boost Memory

Regarding herbal supplement readily available over-the-counter (OTC), Ginseng may be the most cost-effective herbal supplement that provides a significant memory boost and other health benefits. Ginseng Extract is an adaptogenic substance. This implies that it is useful for relieving stress caused by environment, phsychological as well as physiological stress, by providing nootropic (mind boosting) properties. Ginseng provides compounds known as ginseniosides, phytochemicals that provide memory boosting as well as panaxosides, the chief ingredient that boosts visual memory by activation of activity in a hippocampus, a part of the human brain.

Ginseng also has a cholinergic properties (boosting the production and action of the neurotransmitter acetylcholine) that improve memory formation and recall.

Ginseng to Boost Memory

Ginkgo Biloba, another herbal supplement also has strong nootropic properties. In common words, Ginkgo is a term for extracts of the tree Ginkgo. This herbal supplement has vasodilator effects in the brain, providing it with more oxygen and other nutritional substances as well as exercising protection against neurotoxicity and onset of Alzheimer disease and senile dementia. Its effects are most prominent after long term supplementation.

Bacopa, an Indian herb which is part of the traditional medicine, improves concentration, learning and memory, by exercising a strong neuro-protective actions, especially in the hippocampus, the part of the brain responsible for the formation of new memories.

Maintain a Healthy Diet

Healthy nutrition is a basis for improved memory, through providing a brain with nutritional substances that improve long-term as well as working memory. The tried and tested ‘Mediterranean diet’ includes a component that may boost mental performance.

Natural Ways to Help Boost Memory
Add these healthy fats to your diet

Mediterranean Diet May Help Boost Memory

Seasonal fruits, vegetables, integral grains, fish, and olive oil help are protecting the blood vessels, including blood vessels in the brain from stroke and other degenerative conditions. Based on fish, it improves supplementation with omega oils. Red wine may decrease the action of free radicals that are toxic at a cellular level. Even in the case when alcohol is avoided for ethical and other reasons, the benefits of the Mediterranean diet strongly suggest improved action of the Central Nervous System and of the vascular system in general.

Vitamins to Help Boost Memory

Certain vitamins are also providing neuroprotective actions as well as a nootropic (mind boosting) when they are taken on a daily basis in certain limits: among these are vitamin B12, in foods like fish, lean meat and poultry. Vitamin E is also essential for brain’s memory boosting. It comes naturally in nuts, seeds, dark-colored fruits, like blueberries, blackberries, avocados), and vegetables, especially spinach. Vitamin E provides prevention from free radicals, unstable neurotoxic elements that damage the brain and peripheral neurological system at a cellular level. It can be found in almonds, corn oil, sunflower oil, hazelnuts, and whole-grain flour as well as in green leafy vegetables.

Natural Ways to Help Boost Memory
Try this healthy bean dip

Music May Help Boost Memory

Music, depending upon the latest scientific studies, may also be a powerful booster of the memory. While reminiscence of an earlier age through exposure of volunteers with vintage music corresponding with their youth found a correlation between wellness and the music of their generation, classical music is more likely to provide benefits for the memory and overall health as well. People who were exposed to music showed an increase in brain wave activity related to memory, understanding as well as problem solving capabilities. Relaxing musing, regardless of the genre, is useful prior to exposure to classical music, whose harmony and melody seem to have a nootropic effect on the brain. The great amount of studies demonstrated that listening to classical music vastly improves mind enchasing capabilities in exposed subjects. While it is known that certain period music may interfere with the mood of the subject listening to it, only classical music demonstrated in controlled studies a marked effect in cognition as well as of memory formation and recall. So, this is one of the means towards better self-actualization that has a scientific basis.

Laughter May Help Boost Memory

Humor and laughter, these uniquely human reactions, are also beneficial for mind expanding, among their other health benefits. In empirical studies, it was found that sincere laughter removed stress as well as improved the state of cardio-vascular health, particularly the blood pressure. Laughter is essential in the increased activity of neurotransmitter dopamine, which provides a ‘reward mechanism’ for the stimuli desired by the mind and the body. Given that dopamine is implicated in memory formation process, exposures to situations which cause laughter are beneficial for your mind, your memory and your body as well. Humor, with its correlated sincere laughter, can reduce stress and the influence of cortisol, a stress hormone. The release of cortisol can be neurotoxic in hippocampus neurons, with the effect of ultimately leading to reduction of learning and memory.

Essential Oils May Help Boost Memory

Essential oils as Lavender or Rosemary are also beneficial to your memory. Lavender is especially noted by studies as having sedative and soothing effect. Their key property is the releasing of terpene molecules which can pass through the blood-brain barrier and exercise their beneficial effect on the brain. They help relax your muscles, relieve anxiety, and even reduce migraines and improve sleep patterns. They have a muscle relaxing properties as well as sedative ones, which aid more restful sleep. Peppermint, depending on the person, may have both stimulative, focus-enchasing properties and also the sedative properties. Lemon oils may have positive indications for those who suffer from insomnia, depression and bulimia nervosa and it is a good complement to ginger oil, which can help many struggling with loss of appetite and digestion issues.

The nature provides a full range of tried and tested solution to many health problems. While visit to a professional is one possible approach to consult with somebody about one’s ailments, the cure should not be sought exclusively in the prescription drugs. Nature provides many ingredients that have stood the scientific scrutiny and that are viable alternatives for improving health, including boosting the memory and cognition.