Health and Wellness – Page 4

New Season – New Menu!

Local and seasonal has been all the rage for the past few years. It’s easy to define local, but seasonal can still be challenging because we have collectively become accustomed to having some things year around and how “local” does it really need to be?

From an Ayurvedic perspective, we are always somehow striving to be in balance both with ourselves in context of body, mind, and spirit, and within the greater surrounding environment. Each part of the organism interacts and influences the other in both contexts. This is a continuous process, and the goal is to maintain balance.

Our cells contain circadian programming based on the daily fluctuations of light and seasonal distinctions of the weather and what is locally harvested. For example, in most temperate climates, the winter is cold and dry. This is balanced out with traditional dishes that are warm, wet, and heavy with plenty of fat and protein to warm the body.

As we move into spring, it’s time to shift our plates to maintain balance in the new season. If we continue to eat the same foods that sustained us in the winter, we will become heavy because those dishes on not well suited for the season. Spring is wet, damp, and muddy requiring dry and light foods to balance out the heaviness of the saturated ground.

Nature provides and we will find just what we need at the local farmers’ markets and on the produce shelves ready to nourish our bodies. The first sprouts of spring tend to be bitter and astringent to ease the body’s transition into the new season. Spicy foods are also good at this time as some cold days do linger. The benefit of the spice is that it warms the body without the heaviness of the winter dishes.

Keep an eye out for recipes to highlight the best of spring into your weekly menus and for your spring celebrations too.

Seasonal Vegetables for SPRING:

Alfalfa Sprouts, Artichokes, Asparagus, Bean Sprouts, Beets, Bell peppers, Bitter Melon, Cabbage, Carrots, Chicory, Collard Greens, Dandelion, Endive, Fennel, Lettuce, Peas, Radishes, Watercress

Seasonal Fruit for SPRING:

Citrus and Berries. Spring is the season where there the least sweetness available in nature. Enjoy the final days of the citrus fruits and the beginning of berries while looking forward to the bounty of nature’s candy in the summer!

This is by no means an inclusive list and items will vary from region to region. Eating a “lighter” plate in the spring also means less red meat and more poultry and seafood, and less heavy dairy and more eggs and legumes.

Check out this recipe for an asparagus omelette with shallots and goat cheese.

Essential Oils for Joint & Muscle Relief and SLEEP!

Joint and muscle relief are more related to sleep than you might think. When we are sore and achy in the body, it can be very challenging to get that restful, restorative sleep.

The common thread is often that muscles are tense and contracted. This is a protective position, like a duck & cover drill. The chemical constituency of the essential oil molecules is like the safety bell, and alerts the cells that it’s safe to open up and relax. It turns out that the state of each cell is never neutral, it’s either open and actively going about its roles or it’s closed and contracted. When we spend a lot of our lives in protective postures, that can cause or muscles to remain in a constant state of tension and contraction. Warm baths, meditation, walks in nature, conversations with close friends, and targeted use of essential oils all help signal to the cells that it’s safe to open up and relax.

Just for fun – Listen this song, Public Service Announcement from the early 2000s. It’s a cheesy song about fire safety, but can also remind us that essential oils alert the cells that the situation is safe. And I hope it makes you laugh! We could all use a good laugh these days.

When experiencing joint and muscle pain the body is definitely going to be in a state of protection and the most powerful essential oils to provide relief include methyl salicylate which which is the same group of chemicals as salicylic acid, the active ingredient found in aspirin. It acts as an anti-inflammatory and is soothing to the tissues.

Wintergreen Oil is more than 90% methyl salicylate. It works well on its own and often the top ingredient in muscle relief blends.
- Watch a video of the Wintergreen Harvest in Tibet.

Deep Blue Rub contains wintergreen as well as Camphor, Peppermint, Blue Tansy, German Chamomile, Helichrysum, Ylang Ylang, and Osmanthus. It’s my go-to after a workout to relief sore muscles. Also support chronic joint pain, muscle spasms, arthritis, and tension headaches.
PastTense Tension Blend also contains wintergreen as well as lavender, chamomile, and frankincense. This one help reduce muscle tension related to various kinds of stress in our lives.
Copaiba is a cannabinoid and provides relief by targeting the cannabinoid receptors found widely throughout the body
Combination of Lemongrass and Cypress. This combination is warming and increases blood flow to the area.

Choosing the best essential oil for SLEEP depends a lot of the underlying reason there is difficulty sleeping. Lavender is calming and relaxing, and is a valuable oil to have around, but it’s not always strong enough to tackle deeper sleep challenges.

Serenity Restful Blend is great to help calm down both thoughts and emotions and get some restorative sleep.
Balance Grounding Blend is my favorite and I use it every day. This oil supports stability as we go experiences transitions in our days, weeks, months, and over the course of our lives. In terms of sleep, it helps the mind to shut down.

Some people have coined an expression that using Serenity and Balance together works like natural Xanax. I like to think of this combination at bedtime as a security blanket.

DIY Blend: Cedarwood + Bergamot + Marjoram: This blend is like a security blanket and a security guard. I supports having the confidence of being safe, connected, and protected.
Juniper Berry Helps calm the mind when fearful thoughts are swirling around. Blends well with
Cilantro – Helps to calm the nerves and relieve anxiety so the body can sleep. This is one of the best oils to address difficulty falling asleep. It has a pretty overwhelming smell, but definitely does the job. I suggest adding 5-10 drops to a very warm beth just before bed.

Sacred Oils – Sacred oils are known to support the connection to the heavens. They are great to enhance prayer and meditation and provide deep cellular healing.

Frankincense – Frankincense is known as the “King of Oils” and has a history of such value and reverence such that that it came along side gold as a gift to the newborn baby Jesus in the Christian Christmas story. Frankincense will add “super power” to any oil that you. It has so much complexity and potential that if you are ever unsure what oil to use, Frankincense will almost always offer some improvement that you are looking for. If I could only have ONE oil ever, Frankincense would be a very strong contender.
Sandalwood – creates a sense of calm and positivity. It’s also good for the skin. Rub on the temples, forehead, or wrists at bedtime.

Power Flowers – I would consider using the essential oils of these power flowers when sleep difficulty is related to emotional distress in some way. Diffuse in the room, add to the bath, rub on pressure points or directly over the heart when you feel the need.

Neroli – When I lived in Southern California during high school, spring was a memorable time of year when the whole landscape was saturated with the intoxicating aromas of the orange blossoms. Essential oil of neroli is extracted from the flowers of the bitter orange trees, also known as Seville oranges and native to Southeast Asia. Neroli helps to clear the heat and relaxes the nerves. It’s also a very uplifting aroma.
Ylang Ylang – Ylang ylang are big, beautiful tropical flowers grown in Southeast Asia and Madagascar. One day I hope to experience this aroma in all of its glory. Also cooling, this is a very special oil that encourages playfulness, positive emotional connection, and generally considered supportive of releasing tension and stress and is nurturing to the heart.
Helichrysum – This precious oil from the aromatic shrub and is also known as Everlasting or Immortelle. Besides being cooling, it is anti-inflammatory and helps to clear energy blockages in the body, physical and emotional. It is commonly used for bruising and related pain.
Geranium – While we may be familiar with the hearty flowers of the perennial shrub geranium, the essential oil is actually extracted from the flowers and the leaves. Like the other flowers, it is cooling and relaxing. It is good for the skin and has anti-fungal properties and encourages healthy circulation.

Want to start a an essential oils collection, Home Essentials Kit is a great place to start.

Click here to go to my essential oils home page and learn more about my favorite brand of oils.

If you are interested in learning more about essential oils and which ones would be the best for you, email me at sheila@restorativelife.com and we will set up a brief wellness consultation.

Adaptogens for Stress

Adaptogens are plants that gently support the body to manage stressors. They are foundational in Chinese and Ayurvedic medicine and often part of the regular diet. Eastern medicine also considers that total healing is an alignment or congruency of the body, mind, and spirit. So consider how you are addressing your optimal health across all areas of your life.

Stress, anger, fear, and excess adrenaline create unhealthy patterns in the body and put our systems out of balance. Adaptogens help get back into equilibrium, like a scaffold or support so to speak, to handle stress and toxic load.

Like the name suggests, adaptogens don’t work over night. The real magic comes from consistency and integrating the support systemically. They are gentle on the body and move steadily towards healing. Over the counter pain medication such as ibuprofen, acetaminophen, and paracetamol are helpful for acute relief, but continual use over an extended period of time will lead to side effects often related to the liver and digestion.

Adaptogens come from plants and there are dozens of them. I’ve listed a few of the most common ones here. Maybe you’ve heard of them or added them to your smoothies! They often come in a powdered form, or as a tea, and also in tinctures and capsules.

It’s best to do a little detective work and use them with intention for the problem you are trying to solve. Consider what will be the best time of day to take them. Be sure to learn about any contradictions, especially if you are taking medications.

Ashwaganda is a root that helps you to stay grounded and preserves your energy which reduces stress and anxiety by being able to better handle all that’s going on in your life.
Asian ginseng is a root used to boost mental performance and reduce stress
Chamomile flowers decrease cortisol levels and enhance a balanced mood.
Goji berry (fruit) boosts energy, physical and mental performance, calmness, and sense of well-being, and can also improve sleep
Lions mane Mushroom encourages focus and concentration.
Reishi Mushroom helps to regulate hormone response and helps the body adapt to stress. This encourages restorative sleep.
Tulsi, also known as holy basil. is known to reduce physical and mental stress, anxiety, and depression.
Turmeric is a known anti-inflammatory that can boost brain function and reduce feelings of depression.

Essential Oils for Depression, Anxiety, & Mood Regulation

What we are really talking about here is emotional wellness. That’s what we all want, right? And we want those around us to have emotional wellness too since emotions are contagious. We feel better when those around us feel better and vice-versa. It can be a vicious cycle. Some how we end up in a bad mood and then are annoyed at the bad mood and eventually it’s a downward spiral.

Essential oils are a great tool for move through challenging emotions with ease and bring more joy and positivity into our lives. In fact, emotional wellness is one place that they really gets to show their muscles. Aromatherapy received a surge of popularity in the 1990s as the therapeutic benefits of aromas became broadly recognized.

From an evolutionary point of view, the olfactory sense is the oldest of the senses and is connected to the limbic part of the brain referring to emotions, behaviors, and memories. It also houses the amygdala, which is responsible for the fight, flight, or freeze response. Smell is directly connected to the brain, while all of the other senses are routed through the circuitry of the central nervous system. Because the sense of smell is connected to emotions and memories, a simple smell has the power to trigger a cascade of emotions and vivid memories. It also has the power to support emotional wellness and stability in powerful ways that other interventions are unable to accomplish.

Essential oils interact in the body at a cellular level. Benefits can be noticed in as soon as 30 seconds after inhaling the aroma. As aroma comes into the body, the molecules are dispersed throughout within twenty minutes. They are metabolized just as and food, beverage, or medicine, and another “dose” will be required within 4-6 hours to sustain the desired effect.

Since our emotions are so rich with complexities, essential oil blends seem to be best suited for the job. Like the idea of “two or more gathered…”, the same is true for the oils and some combinations are known to have special synergistic properties that aren’t possible with the single oils, the sum is greater than the parts.

The word emotion stems from “energy in motion” and the oils support moving the energy through our bodies rather than repressing them which will eventually lead to blocked energy and some manifestation in the body. While we may resist dealing with uncomfortable emotions because, well, they are uncomfortable, the role of the essential oils as I have experienced them is to buoy this process. And while it may get worse before it gets better, essential oils tether the experience in safety and stability and light. You aren’t going down, but through and up.

It’s important that the essential oils are of therapeutic medical grade. Synthetic aromas not only do not provide benefits but have been shown to disrupt hormone balance.

The following are the blends that I have found most useful for myself and my family. Click on each on to learn more about the unique combination of essential oils that each contains.

Anxiety is usually related to worry about the future and things that haven’t happened yet. The imagination can really take over here and this can easily spiral out of control when it isn’t recognized and managed. The aromas of trees and support grounding the emotions back to stability while florals are calming and reassuring.

Balance Grounding Blend is my favorite and I use it every day.
Serenity Restful Blend is great to help calm down thoughts and emotions and get some restorative sleep.
Peace Reassuring Blend powerfully supports moving through intense emotions and arriving at a space of peace and clam.
Console Comforting Blend – This blend will always be special to me because it supported me through some of the darkest of times. I don’t prefer to categorize the oils like this, but it can be a helpful starting point. This blend is the top pick for grief, depression, and working through deep, low emotional states.

Depression is related to being stuck in the past and unable to move forward. It feels heavy and desperate, like there’s no way out. Citrus aromas are uplifting and support moving through the muck and out of the swamp. Spices are renewing and help to spark that passion and curiosity back to life.

Cheer Joyful Blend– This is a great citrus and spice blend and reminds me of the holidays. All of the blends come in diluted roller ball blends that are perfect for applying to pressure points (which are often the same a perfume points) throughout the day.
Citrus Bliss Invigorating Blend – This is the best example of how uplifting citrus scents can be. I can’t imagine how it’s possible to inhale these aromas and not smile and feel some level of contentment.
Passion Inspiring Blend – This blend is heavy on the spice to spark the “spice of life”. Enhances creativity and inspiration.

Moods regulation by nature varies from time to time and that can make it a moving target seeking stability as provided by the ancient, sacred oils like frankincense, myrrh, patchouli, and sandalwood.

Forgive Renewing Blend – This blend is all about grace and compassion and moving forward. Yes, we can acknowledge that we have been wronged or have wronged another, and then we move on. Tucking things away and not dealing with them put us on track to be unwell at some point in the future.

Best General Blends for Emotional Wellness

Motivate Encouraging Blend – Together with Balance, this is one of my favorites. This beautiful blend of peppermint and citrus with the serious infusion of Melissa creates a truly powerful blend. When I need to put my head down and get productive this blend helps me get motivated to get in there and get it done.
Elevation Joyful Blend – I call this blend “happy calm” and when my kids were younger I would put diffuse it in the house when they came home from school and in the evening. One of my favorite things about using essential oils for emotional wellness is that it’s a tool and you get some control – and I love to be in control!
OnGuard Protective Blend – While we tend to associate OnGuard with physical immunity, it can also be quite protective in context of mental, spiritual, and spiritual wellness too. It’s a special blend of citrus, spice, trees, and herbs to uplift, inspire, ground, and comfort us.

Interested in starting a collection, the Emotional Aromatherapy Kit is a great place to start. The Spa Kit is another great option.

Click here to learn more about my favorite oils.

If you are interested in learning more about essential oils and which ones would be the best for you, email me at sheila@restorativelife.com and we will set up a brief wellness consultation.

Tips to ease the Spring time change

“When sleep is abundant, minds flourish. When it is deficient, they don’t.” –Matthew Walker, Why We Sleep

Daylight Savings is a false economy. It doesn’t really save anything. It’s actually a wonder that moving the clocks twice a year is still in practice given the amount of research that’s been done and its detriment to health, especially mental and emotional wellness. Spring is worse when it’s essentially imposing a sleep deficit. “March madness” rings true for many and those struggling with mental illness tend to have heightened symptoms around this time. Emergency rooms statistics also show an increase in activity around the time that the clock “spring forward” specifically related to heart attacks and car accidents. It has been shown that “sleepy” driving is more dangerous than driving under the influence of drinking or drugs. Because we lose one hour of the 24 hour day when we “spring forward”, the spring time change is really about loss of sleep.

Every year we voluntarily endure a collective jetlag. It’s rarely acknowledged and we are expected to carry on in our usual routine. However, there’s nothing usual about eating breakfast everyday at 7, then suddenly switching it to 6 am; it would be disruptive. And that’s essentially what we are doing. Even for those who are lucky enough to avoid the time change locally, everyone is still affected in some way as schedules everywhere else are shifting with the newly identified hour. I wonder if it would be better overall if it happened Saturday morning (Friday night) instead of Sunday morning (Saturday night), then we would all have an extra weekend day to adjust. It’s bad enough that electric lights and screens already induce us to be out of sync with natural cycles of light and dark, sleep researcher Matthew Walker has found that “inadequate sleep—even moderate reductions for just one week—disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic.” In addition to blood sugar levels, lack of sleep is associated with immunity, memory, energy and endurance levels, hormone balance, physical coordination, and more. No wonder we don’t feel quite right in the days and sometimes weeks immediately following the time change.

The best option of course would be not to mess with the time at all. Until that happens, we can inform ourselves of best practices that have been found to manage our way through the challenging days with as little disruption as possible.

This year in 2021, Daylight Savings goes into effect starting March 14 in the U.S. and Canada, and March 28 in the UK and EU. Pay attention to your energy levels and routines at this time to have a smoother adjustment.

If possible, don’t schedule too much in the mornings. Gently altar your waking time by 5-10 minutes each day. Start before the time change happens if you can.
Stand near a window or outside in the daylight as soon as you wake up. Get sunlight in your eyes if possible. This helps with hormone regulation of the cortisol and melatonin schedule. I’ll explore that more in a coming post specific to circadian rhythms.
You may not be hungry at regular mealtimes. Don’t eat if you’re not hungry. I’m going to repeat this one, don’t eat if you’re not hungry. Anything consumed to avoid hunger later will not be digested properly. It will cause gut discomfort and/or be stored as fat. Wait and enjoy the next mealtime with a hearty appetite. Occasional Intermittent Fasting, especially for the evening meal may help improve sleep and encourage waking earlier.
Spend as much time as possible outdoors and do lots of movement and physical activity. Physical fatigue is helpful towards restorative sleep.
Be disciplined about turning off electronics earlier than usual to shift the bedtime hour. Dim the lights in the evening or even light candles to trigger melatonin release to prepare for sleep.
Avoid sugar and caffeine for regulating energy. While it may work in the short term, it’s actually damaging and encourages fluctuations in energy levels. Keep hydrated to maintain your energy throughout the day.
Eat plenty of protein and healthy fats. Mental wellness in particular depends on getting sufficient healthy fats in the diet which include olive oil, coconut oil, grass fed butter, ghee, avocado, fatty fish, and seeds.
Allow for a short nap if necessary. You will restore your energy and contrary to popular belief, it won’t interfere with your nighttime slumber as long as the nap is less than 90 minutes.

Essentials of Essential Oils

I’ve been using essential oils for a few years now and they’ve become an important part of my wellness routine in so many ways from mood and energy to skin and infections to sleep, joint & muscle recovery, and respiratory support, and so much more.

The most important things to know about essential oils are that:

1 – Essential oils are natural. They come from all parts of the plants: roots, resin, stem, leaf, bark, bud, flower, peel, and seed. It is distilled into into an oil which is the essence of the plant. The unique properties of of each oil interact with the body, mind, and spirit at a cellular level.

2 – Essential oils are safe. Pure, medicinal grade essential oils are safe and do not have negative side effects. If an oil isn’t working the way you want it to, it may simply mean that it’s not the best oil to use in that specific case. Be aware of diluted and synthetic oils. You will not receive the same results with inferior products.

3 – Essential oils can save you time and money. By having basic essential oils stocked in your home and ready to use, you can often save yourself a trip to the pharmacy or drug store. Many people have found that they feel better faster with essential oils.

Essential oils may be used aromatically, topically, or ingested internally. It really depends on the purpose. To enhance mood, you would want to use it aromatically. To get relief from sunburn or insect bite, then it would only make sense to use it topically. A drop of frankincense under the tongue for cellular renewal is an example of internal use.

A great way to get started is with these 10 basic essential oils to support wellness and daily restoration of body, mind and spirit. Click on each link for more information and a little video about each oil.

Tea Tree Oil/Melaleuca – This oil is first because if I could only take one oil with me on a trip, this would be it. It’s anti-viral, anti-inflammatory, antiseptic, anti-parasitic regenerative, and more. I don’t like to lose a second of any adventure having to go to the pharmacy for something small. Tea tree is great to prevent infections on small abrasions, offers relief from sunburn, and can even “nip in the bud” that little tickle in the throat that you don’t want to grow into a full blown virus.
Lavender Oil – Lavender is usually the first oil someone thinks of in reference to essential oils and with good reason. Lavender is well known to promote feeling of calm and anxiety to support peaceful sleep. It is also an anti-histamine, anti-microbial, and anti-inflammatory properties and can be used for bug bites and sunburns.
Peppermint Oil – the invigorating properties provide a welcome boost of energy, alertness, and clarity. Peppermint oil is also known to support relief from headaches, and is also frequently as as repellent for both insects and rodents.
Lemon Oil – promotes a fresh, positive mood, and is often used for cleaning and purifying both air and surfaces.
Oregano Oil – a powerful oil with anti-bacterial, anti-viral, and anti-fungal properties, strongly supports immunity. It is known to be an enhancer and equilizer. Take care to dilute the oil and only very little is needed; it’s very potent and is a “hot” oil.
On Guard Protective Blend – On Guard supports healthy immune response and has the potential to enhance circulation and the body’s natural antioxidant responses. It can be energizing an uplifting. Contains Wild Orange, Clove, Cinnamon, Eucalyptus, and Rosemary
Breathe (Air in EU/UK) – Respiratory Blend – Promotes maintenance of airways and comfortable respiration. Contains Laurel, Eucalyptus, Peppermint, Tea Tree, Lemon, Cardamom.
DigestZen (ZenGest in EU/UK) – Digestion Blend – helps to soothe upset stomach and promotes healthy digestion. Many have reported relief from bloating, gas, and indigestion when using this blend. Contains Ginger, Peppermint, Caraway, Coriander, Anise, Tarragon, and Fennel.
Deep Blue – Soothing Blend –I like to exercise because I like the results, but I don’t like the soreness after. This beauty of a blend soothes muscles and joints and has the potential to decrease recovery time. Use together with Deep Blue rub for even more relief. Contains Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum (Everlasting), Blue Tansy, Blue Chamomile, and Osmanthus.
Frankincense – I saved the best for last. Frankincense is known as the “King of Oils” and has a history of such value and reverence such that that it came along side gold as a gift to the newborn baby Jesus in the Christian Christmas story. Frankincense will add “super power” to any oil that you. It has so much complexity and potential that if you are ever unsure what oil to use, Frankincense will almost always offer some improvement that you are looking for. If I could only have ONE oil ever, Frankincense would be a very strong contender.

The best value for all of these oils is in the Home Essentials Kit.

Click here to learn more about my favorite oils.

If you are interested in learning more about essential oils and which ones would be the best for you, email me at sheila@restorativelife.com and we will set up a brief wellness consultation.

RECIPE: Red velvet maca hot chocolate

Valentine’s Day is just around the corner. This this tasty beverage will warm you up in the best way (wink, wink) and it’s full of superfoods too. This power beverage is full of ingredients that support circulation, reduce inflammation, increase energy, and even detox. Yes, you can even include this as a part of a detox as an occasional treat. You’re basically turning your morning smoothie into a cup of steaming hot chocolate.

I was first introduced a simple version of this gem at a detox retreat in Malta last March. I’ve been tweaking and I think this version works really well. Feel free to adjust to taste. Add an extra date to make it sweeter or omit the cinnamon if you prefer. Plenty of options to customize it to your own preferences.

You may see some new ingredients in this recipe. Most are available at your local health food store and easily delivered with an online order.

Beetroot Powder is high in potassium. The nitric oxide content helps protect from cellular damage, increase circulation, lower blood pressure, and supports healthy liver function.

Maca is a root native to Peru. It is traditionally used to enhance fertility and libido (yes – making it even more perfect for V-day). There is a lot of exciting research happening to learn more about this wondrous root. The latest studies are reporting that maca root supports hormone balance, contributes to uplifting mood, helps combat fatigue, and may enhance memory and learning.

Raw Cacao Powder is a great source of minerals like potassium, magnesium and iron and has plenty of fiber to support healthy digestion. It is anti-inflammatory and promotes healthy circulation.

Cayenne Pepper is spicy and warming to the body. It can both reduce hunger and increase metabolism. Sign me up for that! The active ingredient, capsaicin, even has pain relieving properties. Cayenne pepper is easy to add the the diet in small doses and promotes healthy cellular function.

Collagen is an important protein found in our bodies. It is responsible for many structures in the body like bones, teeth, tendons, even cartilage, parts of the arteries and layers of the skin. Excess consumption of sugar and processed foods damages collagen as does smoking and getting a sunburn. We produce less collagen as we get older so it’s helpful to be sure that it’s included as part of the diet.

Cinnamon is a warming spice and has been shown to support regulation of blood sugar levels. Cinnamon is its own little power house. It’s anti-viral, anti-bacterial, anti-inflammatory and it supports healthy digestion.

MCT Oil is made from the Medium Chain Fatty Acids extracted mainly from coconut oil and is a great source of energy. Lots of people add MCT Oil to black coffee in the morning as part of an Intermittent Fasting plan. In some studies have shown MCT Oil to have anti-microbial and anti-fungal properties so it may help rid the body of accumulated yeasts and bacterias. It can help maintain optimal blood sugar levels and it is being studied to support weight loss as a part of a ketogenic diet. The ketogenic diet has been known for over a century to reduce inflammation in the brain specifically in relation to epilepsy. These days, it’s also an option to help manage Autism and Alzheimer’s Disease.

Have I convinced you yet that this is worth trying? All that goodness and it tastes great too!

Red Velvet Maca Hot Chocolate

Ingredients:
3/4 cup coconut milk*
1/2 cup water*
(*OR 1 1/4 cups Almond Milk)
1 Medjool date
1 tsp almond butter (optional)
1-2 tsp raw cacao powder
1 tsp beetroot powder
1 tsp maca powder
1/4 tsp cinnamon
pinch of cayenne pepper (optional)
1 T vanilla collagen powder (omit for vegetarian)
1/2-1 tsp MCT oil (optional or coconut oil)
dash pure vanilla extract
pinch of salt

Directions:

1. Put all of the ingredients in blender and blend well.

2. Pour the mixture into saucepan and heat while whisking frequently.

5. Pour into mug. Sprinkle with beetroot powder, cacoa, powder, or cinnamon. Enjoy!

Sneak Peek – Sample Detox Recipes

What do you eat when you’re detoxing?

I remember when I did my first detox. I was nervous about one thing: was I going to be hungry?

Food is such an important part of our daily lives, it’s silly to participate in a detox that leaves you feeing hungry and unsatisfied. That’s one of the ways the 5-Day Detox is different – We’re going to eat REAL FOOD!

In fact, I’m so sure that you will love what you’ll eat on the detox that I’m sharing two of my favorite detox recipes with you in this post:

Coconut Yam Soup (Makes enough for 3 lunches)

This soup is so delicious, nourishing, and most importantly, filling. It’s a treat every time I make and I can’t believe it’s detoxing and healing too!

Ingredients:

2 large or 3 small garnet yams, peeled and cut into chunks
1 small yellow onion, diced
5 garlic cloves, minced
1 TB extra virgin olive oil
2 C vegetable or chicken broth
1 (14-oz) can full-fat coconut milk
1 TB wheat-free tamari or coconut aminos
1 tsp grated fresh ginger
1 tsp dried thyme
Sea salt and pepper to taste

Directions:

Preheat oven to 375 degrees. Place yams or sweet potatoes on a baking sheet and bake until soft, about 40 minutes. Remove from oven and allow to cool.
Meanwhile, heat a skillet over medium high heat and sauté garlic and onions in olive oil until the onions are soft and translucent.
Place all ingredients in a large blender and turn on low. Gradually blend until smooth, adding water by the TB if you need more liquid.
To reheat, place in pot and warm slowly over medium-low heat, stirring until warmed through.

Note: It’s very important to place a towel between the blender and the lid if the sweet potatoes are still hot to prevent the lid blowing off when blending. Heat expands in blenders and can create so much pressure that the lid can come off and spray hot soup all over you and your kitchen.

Seed Porridge with Chopped Pear
This is a great simple recipe to kick off your day. The seeds provide protein and are packed full of nutrients. The pear is easy to digest and the coconut milk rounds it off with a satisfying creaminess.

Serves 1

Ingredients:

2 TB unsweetened coconut flakes
1 TB raw pumpkin seeds
1 TB flax seeds
2 tsp chia seeds
½ pear, seeded and chopped
2-4 TB refrigerated or canned full-fat coconut milk

Directions:

Grind the first 4 ingredients in a clean coffee grinder and cover with 4-6 oz hot water.
Let seed mixture sit for a few minutes to thicken, then add chopped pear and coconut milk. You can add a little honey to sweeten if needed.

I want to make sure you feel comfortable knowing that we’ll be eating healthy, nourishing foods that will leave you satisfied and your taste buds happy. That’s why I’ve shared these recipes with you. Try them out and if you like them, be sure to join us for the 5-Day Winter Detox that kicks off on February 8. Join us here and be sure to use the code EARLYBRD20 to save £20 when you register by February 4.

5-Day WINTER DETOX

I’m getting excited! I hope to see you there! If you have any questions, feel free to email me at sheila@restorativelife.com

Cheers,

Sheila

Want to Detox With Me?

Hi there friends!

This week’s post is focused on my upcoming 5-Day Winter Detox. This year I’m changing it up and instead of a longer program, we’re going to put the pedal to the metal and knock it out in 5 days! There will be a 5-Day session in each season to maintain momentum and continuity in our health. Just like a car needs a regular tune-up and our windows need washing a few times a year, our bodies need important maintenance attention too.

A lot of people may be wondering whether the new 5-Day Detox is a good fit for them. I thought I’d share my answers to the most common questions in a quick email just in case you’ve been wondering about this, too.

How do I know I need to detox?

A few signs of needing a detox are fatigue, low mood, headaches, skin problems, and excess fat, especially in your belly. But the truth is that if you just aren’t feeling that great, a detox can help. We live in an increasingly hectic and toxic environment, and taking time for high-level self-care like a detox can make a huge difference in your energy, mood and even your body shape.

What will happen during the detox?

You’ll get a step-by-step guide of what you’ll need to do every day on this detox. We’ll focus on eating high-nutrient foods like fresh vegetables and fruits, lean proteins, and some whole grains. We’ll cut out processed foods, dairy, and sugar. The first few days you might feel a little off as your body gets used to the new things you’re eating, but by the end of the week you’ll likely feel amazing – scroll down to read what a few past clients have said about the experience:

How do I know it will work for me?

Literally dozens of people have participated in my reset or programs. I’ve had people tell me that they’ve dropped weight, slept better, had more energy, pooped better, felt less grumpy, and even had whiter teeth. I can’t guarantee that it will work, but it’s a safe bet that you’ll see positive improvements after 5 days. And, if you don’t, let me know, and I’ll refund your money.

Here’s what a few people had to say after working with me:

“The recipes were tasty and easy to follow. I know I should eat better and I don’t always have the discipline to do it on my own. The 5-Day Detox was a great jumpstart to get back into healthier food choices, and I’m amazed how good I feel after just 5 days!”
-Amruta, Business Analyst

“I was surprised at how easy it was to follow the plan. I like carbs, sugar, and wine, but once I made it past the first couple of days, my body responded and I found it easy (mostly!) to make healthy choices. Sheila’s support and the bite-sized chunks of information meant that I wasn’t overwhelmed up front. My stomach felt noticeably less bloated and I lost weight. I felt energetic and unlike other challenges, I wasn’t eager to go back to my old eating patterns because I felt better!”
-Sara, Graduate Student

“Sheila has a wealth of knowledge and experience. She is able to think outside of the box and will continue to research and find solutions until an issue is resolved. I look forward to the 5-Day Detox because I know it’s just what my body and my mind need.”
-Jeannette, Sound Engineer

“I was skeptical at first to try yet another diet…until I lost almost 5 kilo during Sheila’s 21-Day Challenge. I found Primal Health to be an inspired nutrition and lifestyle behavior program that’s easy to slot into your life without drastically changing your daily routine. I’m very grateful for how Sheila has transformed my way of thinking about food by suggesting recipes, menu ideas, and ways to navigate all my food allergies. The best part: I’ve kept the weight off.”
-Susana, Financial Advisor

“I really appreciated this detox. I was not able to do it exactly as suggested, but it did give me new ideas for what to eat and how to exercise. I liked having something new to try every day. It kept my mind on my health.”
-Christina, Special Education Teacher

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Sign up by midnight on February 4 to save £20, which means you’ll pay just £57 instead of the £77 retail price. Use the code EARLYBRD20

In case you missed it, when you sign up, you’ll get:

A complete suggested meal plan
Simple easy to follow recipes that are suitable for the whole family
A shopping list so you can hit print and head to the grocery store
A detailed daily protocol so you’ll know exactly what to do and when
Recommended supplements to take during the detox
Easy lifestyle hacks to enhance the detox experience
Pre-Detox Training Call
Support and daily feedback from our members-only online forum. We’ll definitely be there to tell you to walk away from the cookies.

SHAKE OFF THE WINTER BLUES AND REGISTER HERE.

Let me know if you have any questions, I’m here to help. Do you know someone who’s been wanting to to try a new program, but not sure where to start? This detox is totally suitable for beginners all the way on up to those who have previous detox experience. My goal is to support at many people as possible for this experience and I can only do that with your help, so please share this opportunity with your friends and family members.

Find out more about the 5-Day Winter Detox Here.

I hope you will join us, I’m getting excited. Be sure to use the code EARLYBRD20 to get £20 off you registration.

Cheers,

Sheila

P.S. If you’re on the fence, I encourage you to take a chance and sign up for this 5-day detox. The foods are filling and yummy, there’s tons and tons of support, and you won’t be miserable – pinky swear. And, if you don’t end up having a great experience, just let me know and I’ll refund your money. Give yourself a much-deserved week of self-care and sign up here:

YES, SIGN ME UP FOR THE 5-DAY WINTER DETOX!

Recipe – Liver Detox Tonic

Whether or not you have chosen to engage in some kind of scaled back consumption in January, we can all use some kind of liver support. The liver is an essential unappreciated organ that filters all of the toxins that enter our body. For many of us, it’s ofter working over time and has been for quite a while. This tonic will support its function and give it a boost to keep doing its important job.

I first consumed a similar herbal concoction of red raspberry tea and nettle as prescribed from the midwife during my pregnancies. I would boil and steep the herbs in the evening, leave them overnight, then strain and consume the “tea” throughout the day.

There are several versions of this recipe and the herbs may vary slightly. I have found this one to be my preference and the ingredients easy to find at a local shop. I found the taste quite tolerable. It’s grassy and earthy in a good way. The earthiness flavor is a lot like Jerusalem artichokes (sunchokes). You can steep it for 5 minutes or let it steep longer or overnight to extract more potency from the herbs. While these are mild herbs and generally safe for consumption, I encourage you to do your own research to be sure this is right for you.

Liver Detox Tonic
(makes 500 ml or 16 oz)

Ingredients:
1 teaspoon dried burdock root
1 teaspoon dried dandelion root
1 teaspoon dried dandelion leaves
500 ml (approx.16 oz.)boiling water

Directions:
If using a teapot, place herbs in a two-cup teapot in cover with boiling water. Steep 5 minutes or more.
If using a stovetop pot, add herbs to the pot, then add water and bring to a boil. Turn off the heat, cover and steep for 5 minutes or more.
Strain and and enjoy immediately or throughout the day. Add honey to taste if you prefer.

Burdock Root
Burdock root is commonly used in Traditional Chinese Medicine and Native American medicine. The Cherokee in North America “use Burdock as a tea to eliminate poisons in the stomach and stimulate the secretion of bile for cleaning the liver,” as described in Medicine of the Cherokee by J.T. Garrett and Michael Garrett. A mild tea is considered to be good for an upset stomach. Interestingly it is also used to treat sores and abrasions of the skin and even to treat poison ivy and rattlesnake bites. Now that’s a powerful detoxant!
In addition to its detoxifying effect in support of the liver and stomach, burdock root is also used as a blood purifier. It is an adaptogen that contains iron and B-vitamins. It is known to be antibacterial, anti-fungal and is used to lower blood sugar, support the lymphatic system, reduce cholesterol, and to treat acne and eczema due it its detoxifying properties.
* Avoid burdock root if you are pregnant or breastfeeding, have tendencies to plant allergies, or are taking diuretics, blood thinners or diabetic medications.*

Dandelion Root
Typically in nature, a remedy will be near, and the fact that dandelion is everywhere is an indication of how powerful it is. The Cherokee consider dandelion to be a “once a day” plant. The bitter leaves can be eaten in a sauté or added to soups and stews. The dried leaves are used for herbal tonics. In Traditional Chinese Medicine, dandelion aids in balancing the functions of the liver and the stomach.
Both the root and the leaves of the dandelion plant are used. They contain different properties and when used together you have a real powerhouse. Dandelion is rich in vitamins A, C, and K and specifically support the liver and gall bladder. It promotes the discharge of bile and stimulates circulation. It is anti-rheumatic and antiseptic and supports the elimination of plasma cholesterol. Dandelion leaves are antacid, antioxidant and restorative. Dandelion root is anti-inflammatory, anti-bacterial, detoxifying and calming as well as acting as a diuretic. It is used to treat high-blood pressure, weight-loss, hypoglycemia, indigestion, and muscular rheumatism just to name some of its many uses.
*Talk to your medical practitioner before using dandelion root. Do not use if you are pregnant or breastfeeding unless prescribed by your provider. Do not use if you are taking antibiotics, psychiatric medications, Tylenol, diuretics or any product that interacts with liver function or if you have a history of allergies to plant.