Spring/Summer Cleansing

A few simple ways to feel your best all summer long:

- Break a sweat! Sweating is one of our most fabulous detox pathways. Exercise or go to a sauna to help cleanse. Aim for breaking a sweat at least 3 days a week. Make sure to towel dry and shower afterwards so the yucky stuff in our sweat is washed away and not reabsorbed.  

- Eat Clean: Focus on a vegetable based diet for 30 days (or for forever ;) Tons of veggies, raw or cooked to help with digestion. Add in plenty of protein sources such as nuts, seeds, beans and lean meats. Have a couple of good pieces of fruit per day, away from other foods as the rate of digestion is slower for fruit and we don't want things to ferment in your belly! What should you try cutting out? Nix dairy, sugar, processed foods and gluten-full grains for the ultimate reduction in belly bloat. 

-Drink Water! LOTS OF IT. A good rule of thumb is to drink 1/2 your body weight in ounces. So a 120lb person should aim for 60ounces daily. Every cell in our body needs water to function properly, lube them up and stay hydrated throughout the day for ultimate nourishment. If you really take note, you will see that fine lines and wrinkles are reduced when our skin is hydrated...and some people swear that their lips look plumper! 

- Add Bitters: Include bitters in your diet for natural liver cleansing...our liver helps move the junk out though our bile duct and digestive tract. That's right, we poop it out. Take a close look at the greens isle. Try out arugula and dandelion greens in salads. Have some bitter black coffee or tea from time to time (not loaded up with cream and sugar) or consider a coffee alternative with roasted dandelion root. Yum. Drink a small teaspoon of apple cider vinegar in a little water 10-15 minutes before meals to prep your digestive system and get things moving. 

- Stay regular: Keep bowels moving and avoid constipation by eating fiber (fruits, veggies, dried prunes!) I love magnesium in the form of a product called Natural Calm. Start off with 1/4 tsp and work your way up to whatever dose you need to keep regular. Traditional medicinal also makes a fab tea called Smooth Move when nothing else is helping. 

- Exfoliate: Use the old Naturopathic technique called skin brushing to open up detox pathways and increases circulation. Use a dry brush, loofa or wash cloth and rub skin, always toward your heart, before showering.

 

In glowing skin, fresh spring greens and happy healthy poops, 

-Analisa Jahna, N.D.

 

 

Spring Allergies

OOPS! This post somehow never got published when I wrote it a few months ago in the beginning of allergy season! Oh well...here it is!

 

Attack of the Pollen? Allergies aren’t the Bees Knees.

Is your car covered in pollen and sneezes are getting the best of you? Spring is upon us and allergy season is in its peak! Below are some simple steps to reducing exposure and symptoms of spring allergies.

 

1.    Shake it off!

The first step in improving symptoms is decreasing our exposure to the particles that are causing the problem. How? All of the pollen in the air settles in our clothes, on our hair and ends up on pillows and linens. Wear hats and sunglasses when you are outside. When you get home, rinse off and change clothes. Also, remember that sneezing is our body’s way of clearing out our respiratory passages! Nasal washes such as a neti pot or saline rinse can help keep mucus membranes pollen-free. Make sure to wash your hair before bed and change sheets frequently. This helps reduce the time that we are exposed to the nasty little pollen invaders in the first place.

2.     A clean home is an allergen-free home

Keep on top of spring-cleaning and consider buying a portable air purifier to place in your bedroom. Think of the time we spend sleeping. We want to make sure that our surrounding environment is low in dust and allergens to give our bodies a break at night. Limit the time that the windows are open during the peak afternoon hours when pollen is dancing in the air.

3.    Local honey, truth or myth?

You might have heard that eating raw local honey helps introduce pollen from our immediate area into our body to send a message to our immune system to recognize these critters and decrease our allergic response to them.  One study found that consuming local honey does not decrease spring allergies because the sticky heavy pollen collected from the bees’ knees is different than the light pollen floating in the air. However, some clients swear by this approach. The decision is yours.

4.     Decreasing our allergic response.

Studies have found that limiting stress, reducing food sensitivities and prioritizing our health helps strengthen our immune system and decreases our body’s frustrating response to allergens. In addition, some supplements such as quercitin and vitamin C may help by reducing the amount of histamine our bodies produce in response to an allergen.

5.    Nettles

Stinging nettle (Urtica dioica) has a long medical history and one of its star qualities is its ability to reduce allergic rhinitis if taken prior to spring for allergy prevention. Researchers think this may be due to nettles’ anti-histamine properties. The leaf and stem can be taken as a dried tea or in capsulated form. This is one to remember to start taking next year before spring approaches! 

 

In Spring flowers and everything green!

- Analisa Jahna, N.D.

What is Magnesium?

Magnesium is the fourth most abundant mineral within your body, and is responsible for many important jobs to keep you healthy. Magnesium is a “helper molecule” that is needed for over 300 metabolic reactions in your body, including DNA synthesis, normal heart rhythm, and ATP production, which is your body’s source of energy.

Chlorophyll, which gives vegetables like spinach, kale, and chard their green color, is a major source of magnesium in the diet. Nuts, seeds, legumes, whole grains, potatoes, meat, and fish are also rich in magnesium.

 

Good Food Sources of Magnesium:

·      Almonds, dry roasted, 1 ounce: 80 mg

·      Spinach, boiled, ½ cup: 78 mg

·      Cashews, dry roasted, 1 ounce: 74 mg

·      Soymilk, plain or vanilla, 1 cup: 61 mg

·      Black beans, cooked, ½ cup: 60 mg

·      Potato, baked with skin, 3.5 ounces: 43 mg

Recommended Dietary Allowances (RDA) for Magnesium (per day):

Children

·      1-3 years: 80 mg

·      4-8 years: 130 mg

·      9-13 years: 240 mg

Adolescents (14-18 years)

·    Males: 410 mg

·    Females: 360 mg

Adults 19-30 years

·     Males: 400 mg

·     Females: 310 mg

·     Pregnancy: 350 mg

·      Lactation: 310 mg

Adults 31-50 years

·     Males: 420 mg

·     Females: 320 mg

·      Pregnancy: 360 mg

·     Lactation: 320 mg

Adults 51+ years

·      Males: 420 mg

·      Females: 320 mg

 

Currently, the typical American diet is low in magnesium, with about 60% of American adults not consuming the RDA for magnesium. Studies have shown that magnesium intake has been consistently decreasing over the last 100 years, and is largely a result of processed foods in the diet. Refining or processing food may deplete magnesium content by 85%. For example, magnesium is lost from wheat during processing to white flour.

Eating less magnesium rich foods and more processed foods has led many people to a magnesium deficiency. Uncontrolled diabetes, old age, alcoholism, malabsorption problems, such as Crohn’s disease, and certain medications, such as diuretics, are also risk factors for developing a magnesium deficiency. Early signs of deficiency include anxiety, weakness, agitation, headache, loss of appetite, muscle cramps or spasms, nausea, and trouble sleeping. Some people may also be asymptomatic, showing no signs at all, which makes the diagnosis of a magnesium deficiency challenging. Adults who are at risk for deficiency may consider magnesium supplementation, and should speak with a medical professional about the best treatment plan for their needs.

Magnesium is better absorbed from food than in the form of oral supplements. The gastric acids in the stomach, combined with diets rich in animal proteins, unsaturated fats, vitamin B6, and vitamin D, facilitate the absorption of magnesium. Absorption is also improved when magnesium is supplied in small amounts, being spread over several meals. Therefore, eating balanced meals and incorporating good sources of magnesium into your diet throughout the day may help improve your overall magnesium status! 

 

Thank you McKenzie Driscoll for putting this piece together!

McKenzie is a dietetics intern at University of Florida, volunteering her time.

We are so thankful for her! If you are in the Atlanta, GA area....look out for her soon!

 

In happy healthy magnesium stores, 

Analisa Jahna, N.D.

 

References

1.     Gröber U, Schmidt J, Kisters K. Magnesium in prevention and therapy. Nutrients. 2015;7(9):8199-8226. doi: 10.3390/nu7095388.

2.     Volpe SL. Magnesium in disease prevention and overall health. Adv Nutr. 2013;4(3):378S-383S. doi: 10.3945/an.112.003483.

3.     Magnesium. National Institutes of Health Web site. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed October 1, 2015.

4.     R Swaminathan. Magnesium metabolism and its disorders. Clin Biochem Rev. 2003;24(2):47-66.

5.     Guerrera MP, Volpe SL, Mao JJ. Therapeutic uses of magnesium. Am Fam Physician. 2009;80(2):157-162.

6.     Blaszczyk U, Duda-Chodak A. Magnesium: its role in nutrition and carcinogenesis. Rocz Panstw Zakl Hig. 2013;64(3):165-171.

Do Kids Need Milk?

 

COW'S MILK. It's a staple of the American diet. The US Department of Agriculture recommends 3 glasses of milk per day for growing adults for calcium and bone health. The American Academy of Pediatrics recommendations maxes out at 4 cups of milk per day for kids age 1-2. Although, cows milk introduction is not recommended for children under 1 year old. What do you think about this? I'm going to discuss a little about what I think about dairy consumption in the pediatric population. 

A couple of guys over at Harvard wrote an article about the role of animal milk in human nutrition summarizing:

So why the push for milk? Of course the dairy companies want us to drink milk and there is a lack of understanding about nutritional benefits of dairy. People think that we need to consume milk after we are weaned off of breast milk. We do, in fact, need milk during the weaning process but cows milk can be dangerous for infants. After the weaning process, we assume that babies and toddlers require milk in their diets but this is not the case. They can get what they need: protein, vitamin D and calcium from other food sources. 

If you do choose to give your little ones cow milk just make sure they are not exhibiting any signs of a dairy allergy or intolerance (skin irritations, eczema, abnormal bowels, tummy aches, congestion, asthma, vomiting, chronic ear aches, etc.) The research on asthma and dairy is limited but clinically, parents often see symptom improvement when dairy is removed from the diet. In addition, non-organic dairy should not be in your child's diet due to the high amount of toxins that are fat-soluble and detoxified through milk glands and into your babies tummy. And I could go on and on but...just stick to Organic.

Nix the fat-free stuff...that's old school. We need fat to feel fuller and not over-eat. These low-fat fads are fading out as the decrease in fat just increases our intake of sugars and carbohydrates. In fact, switching from whole milk to skim milk adds 13 grams of sugar and only 3 grams of fat. We NEED fat for our brains and cellular membranes. Focus on good sources of fat: avocado, oils, butter, nuts, seeds, fatty fish, etc. Stay away from the low-fat labels that are weighed down with refined sugars and weird chemical processing that makes things "fat-free" but still tastes fatty and creamy. As Sweet Brown would say, "That ain't right." 

Bone Health. Calcium can be found in dark leafy greens, seeds, nuts, legumes and sardines. Guess what...calcium isn't the head captain in charge of bone health! We also need magnesium, vitamin D and K as well as weight bearing exercise to ensure healthily bones!

Exceptions: Aviva Romm MD is a pediatrician and she advocates that milk is not needed as a dietary staple unless nutritiously necessary. For example, if a mother cannot breastfeed, or if a pregnant mom or child needs to gain weight and has trouble consuming enough calories and protein. Also, children that have been weaned but are not yet able to fully eat solids may do well with organic whole milk added to their diet. Although, in babies under one year of age, dairy can cause digestive problems and anemia. So, rule of thumb is to avoid is as much as you can under age one unless nutritiously necessary and with supervision of a pediatrician. And after 1 year old...try some dairy alternatives like the ones mentioned below.

And as a clarifying side note, I'm talking about staying away from using milk as a dietary staple. For example: filling up sippy cups full of milk when the child is already weaned and eating whole foods. I'm not talking about a little bit of organic yogurt, full-fat cheese or a little cream in cooking. For those where dairy does not bother them and shows no signs of intolerances...this can be filling and nutritious, but for those with dairy intolerances, or even worse dairy allergies...dairy products may be 100% out of the question. 

What's the difference between an allergy and an intolerance? A dairy or lactose intolerance (non-IgE mediated) may lead to gas, bloating, diarrhea, skin rashes, bloody stools, sinus congestion etc. Some people with intolerances can tolerate a little yogurt or cheese every now and then but they just need to watch it. Or, for other intoleraces they can't even have a bite or else they will be doubled over with tummy cramps all night. For a true IgE-mediated allergy, dairy may lead to hives/skin rashes, trouble breathing, swelling of the mouth, vomiting or symptoms of an serious anaphylactic reaction. You may ask your primary care provider to run blood work and consider an elimination diet if you are curious as there is often some symptom overlap which can be confusing. 

Instead of talking about what kids SHOULDNT EAT, lets discuss what they SHOULD.

- Bone-loving nutrients can be found in green leafy vegetables, legumes, nuts, seeds, fruit and healthy sources of protein. Water is the best beverage for toddlers and of course breast milk for babies. 

Some alternative cow's milk options from Naturopathic Pediatrics

  • Rice Milk – most hypoallergenic, unlikely to cause a reaction in even sensitive individuals. Not a significant source of protein or fat.
  • Almond Milk – good choice, but may not be allowed in nut-free environments. Also not a great source of protein and fat.
  • Soy Milk – higher in protein and fat than rice/almond, but higher allergenicity, greater potential for reaction.
  • Coconut Milk – good source of saturated fat, but some aren’t fortified with calcium.
  • Oat Milk, Hemp and Flax- all have similar profiles, may be harder to find.

 

In Happy Healthy Bellies and Tummies, 

Analisa Jahna, ND

 

 

References:

Romm, Aviva. Need Milk? Probably Not. July 16, 2013. (http://avivaromm.com/need-milk-probably-not)

Ludwig, David S. Three Dily Servings of Reduced-Fat Milk. An Evidence-Based Recommendation. JAMA Pediatrics. 2013; 167990:788-789. (http://archpedi.jamanetwork.com/article.aspx?articleid=1704826)

Michaelsson, Karl. Milk Intake and risk of mortality and fracture in women and men: cohort studies. BMJ 2015: 349: g6015. (http://www.bmj.com/content/349/bmj.g6015)

Bladder Chatter: Interstitial Cystitis

Bladder pain? It may be a common condition categorized as Interstitial Cystitis

What is it? UpTo Date defines interstitial cystitis (I.C.) as "chronic bladder pain in the absence of an identifiable etiology."

In summary, conventional docs don't really know what it is, what causes it or what's the best way to manage it. There is no cure, only management of symptoms, and we all do agree that chronic bladder pain can be a debilitating condition that can dramatically impact quality of life. 

Do you know that accredited naturopaths can help? We didn't get slammed with 4 years of full time classroom and clinical doctoral degree training focusing on the integration of natural and conventional therapeutics to send someone home without answers. We work alongside your primary care provider (MD, DO, etc.) to educate you about your body and to find the route of the problem for personalized relief. There are tons of recommendations for I.C. including reducing inflammation and discovering symptom triggers. We may work with you to reduce food irritants, clean up your diet, cut out some of your supplements that may be causing irritation, add in some others for relief and to ultimately help support the bladder in maintaing balance.

Interested or know someone who may be? Spread the word and send them our way. 

Wishing everyone happy healthy bladder and kidney health,

-Analisa Jahna, N.D.

 Jem Magbanua

Jem Magbanua

What do D.C., Group B Strep and Publix have in common?

These are a few things that I've been up to the last couple of months!

photo-4.JPG

1. I flew to Washington, D.C. for D.C. FLI to speak with Florida's legislative offices (senators and representatives) to lobby for Naturopathic Medicine. What were we asking for? Raising awareness in Florida, to be included in the V.A. (Veteran's Affairs) system and to one day be covered by medicare. After days in heels with blisters and tired eyes...the weekend was a success! 

 

2. After a couple days at home in Jacksonville I hopped back in a plane towards Portland, Oregon for the annual Traditional Roots Herbal Conference. It was a great excuse to visit friends and to connect with my favorite author and inspirational speaker, Dr Aviva Romm, MD. She was fabulous! I learned a wealth of information including a great protocol for reducing Group B Strep activity prior to testing in pregnancy. Worth a try to reduce the likelihood of needing antibiotics. 

 

        

 

 

 

3. I returned home to Jacksonville just in time to do an interview for Publix's Greenwise magazine for the fall or winter issue. I researched common questions on hot topics such as honey for wound healing, pollen for seasonal allergies as well as salt water gargles for sore throats and ginger for nausea. Truth or myth? You'll see...I gave them the research to back it. 

 

Now I'm getting re-nested in the Florida heat. Summer is officially here! 

Yours in ice cold drinks, bikinis, and watermelon binges, 

Analisa Jahna, N.D.

Chemical Exposure = Billions in Health Care Costs

A March 5th 2015 European study through the Journal of Clinical Endocrinology and Metabolism concluded that researchers are 99% certain that hormone-altering chemicals are linked to health problems such as neurological effects, ADD, obesity, diabetes and reproductive disorders. :(

Hormone disrupting chemicals found in all sorts of daily foods and products (makeup, plastics, pesticides, etc) are increasing the risk of serious health problems and costing at least $175 billion per year.

"To put $175 billion in perspective, it is more than the combined proposed 2016 budgets for the U.S. Department of Education, Department of Health and Human Services, National Park Service, and Environmental Protection Agency combined." - National Geographic

Wait. I think we need to back-peddle a bit and start focusing on the basics. Clean up your home, diet and lifestyle and we can cut healthcare costs, prevent illness and live healthier lives.

"The biggest estimated costs, by far, were associated with chemicals' reported effects on children's developing brains. Numerous studies have linked widely used pesticides and flame retardants to neurological disorders and altered thyroid hormones, which are essential for proper prenatal brain development." - National Geographic
“I would recommend that pregnant women and children eat organic fruits and vegetables and avoid using plastic containers and canned food, especially in the microwave, because containers are usually treated on the inside with substances and compounds that can leak into the tomato soup and may act as endocrine disruptors." - Professor Philippe Grandjean of Harvard University

I know your ego wants to say, "No way! This is just silly, the Journal of Clinical Endocrinology and Metabolism is just a big hippie/quack journal and they don't know what they're talking about."

...But National GeographicStanford and Harvard all have good things to say about it. Good enough for me. What about you?

So...in summary: 

CLEAN. IT. UP.

 

* Where to look up chemical levels in skincare? = Environmental Working Group 

* And don't forget about the Dirty Dozen and the Clean Fifteen if you're on a budget. 

 

In warm water swims and FL berry season smiles,

-Analisa Jahna, N.D.

 


Corporate Wellness

                  By Jonas Wood

                 By Jonas Wood

Hey all, 

I have been having fun teaching Corporate Wellness Programs, which is a route that I did not expect to go but have been finding an increased demand in the Jacksonville area. So...below is little rant about how happy healthy employees = increased corporate success rates. Spread the word if you think your company may be interested.

It's a WIN-WIN

A 30-year study looking at employee perceptions of management practices concluded that if employees improve individual fulfillment, through implementing stress management techniques and promoting wellness, employers are more likely to see an increase in the success of their organization.

Incorporating wellness programs into high-stress corporate environments benefit both the employee and employer. An estimated 75-90% of all visits to Primary Care Physicians are for stress-related complaints or disorders, as stress has been linked to all of the leading causes of death including heart disease and cancer. Techniques for managing stress and implementing wellness are essential for corporate and individual fulfillment. 

Employers at large companies are paying 36 percent more for health care than they were five years ago, and the PWC Health Research Institute estimates an increase in employer medical expenses by 6.8 percent in 2015. Employer wellness programs are necessary for health prevention, employee fulfillment and overall company success. 

 

 

WHAT WE OFFER:

-       Monthly wellness journals

-       Educational lunch lecture series:

o   Stress management, dietary advice, sleep improvement, time management, improving focus and memory etc

-       In-office yoga classes

-       Fitness and health encouragement

-       Fresh produce and healthy break-room snack supply 

 

Email or call for details.

 

In Health, 

 Analisa Jahna, N.D.

 

 

REFERENCES:

Harter, J.K. Schmidt, F.L., & Keyes, C.L. (2002). Well-being in the Workplaces and its Relationship to Business Outcomes: A Review of the Gallup Studies. In C.L. Keyes & J. Haidt (Eds.), Flourishing: The Positive Person and the Good Life (pp. 205-224). Washington D.D. : American Psychological Association. 

 

Local is the Bee's Knees

CHECK OUT A FARMERS MARKET

WHY? At farmers markets, community members can learn about seasons and sustainable farming practices by getting to personally know the people who grow their food.  A lot of people think that buying organic has to be expensive, but it doesn't. Stay away from the junk at the grocery store that you don't need and budget for a bag full of goodies at the farmers market each week.

Prioritize your health. You'll save money and feel great. 

Some of my favorites at our local Beaches Green Market :

  • Local and Organic Veggies from farms such as KYV farm in St. Augustine
  • Alex's Fresh Bread where I get to see my lovely friend Natasha. My favorites are the sunflower and rosemary garlic...yum
  • Fresh eggs and bulk breakfast sausage by Moore
  • The tea booth where I swooped up an iced raspberry-pomegranite tea with strawberry syrup this weekend
  • And of course...the fresh-made grain-free dog treats where our pup can jump on the table and try any flavor of her heart's desire

In addition, there are soaps, body products, natural pest options, hot food, fun cheeses, local honey, fresh cut flowers and all sorts of seasonal treats. 

The Beaches Green Market aims to "empower through education and awareness, thus allowing people to make active decisions towards the betterment of their personal health, that of their families and the planet as a whole."

Google search your local market and fresh food options. Nothing in your area? Start one! It builds community and lots of smiles. Make a buzz!

 

- In early-morning-bird-songs and coconut-cream-in-my-coffee kinda love,

Analisa, N.D.


Licensure Refresher

Just a licensure reminder to any who are wondering...

An accredited Naturopath in Florida is not a replacement for your primary care provider. We do not practice medicine but simply support your health journey as health consultants. Our personally crafted health reports blend the best of modern medical science and traditional natural medicine approaches to support individuals in achieving their health goals. 

Find a good primary care provider and then call me to make an appointment.

In sunshine and the-beginning-of-Florida-Spring,

-Analisa


Bone Broth or BUST

 Image from Hennie Haworth

Image from Hennie Haworth

I encourage everyone out there to make your own bone broths and stocks to use for soup-bases or to add flavor to your food. They are delicious and soOoOooo nutritious. 

Bone broth is a rich source of nutrients. It contains protein, cartilage and minerals (lots of calcium!) It's easy for the body to digest and tastes delish! Sitting down with a hot bowl of a broth-based soup is one of life's simple calming treasures. And don't be afraid to keep the fat layer that forms on the top. The fat and gelatin are perfect for gut repair and joint health. Eat it up! 

 

BASIC BROTH MAKING

BONES: 

- Poultry, fish, shellfish, beef, or lamb

- Cooked bones from a previous meal, without skin or meat. Use a whole carcass or just parts. 

- Can find in the frozen or deli section of most grocery stores. Organic happy bones is encouraged! If you're doing all of this work...start off with good quality!

COLD WATER:

- Use enough to just cover the bones  (or 2 cups water, per 1 lb of bones)

VINEGAR:

- Use any kind except white distilled vinegar. 

- 1 to 2 tablespoons or substitute lemon juice for vinegar.

VEGETABLES:

- Optional

- The skins, ends, tops or entire vegetable may be used.

- Traditional choices include: celery, carrots, onions, garlic and parsley, but any vegetable may be used. 

Combine bones, water, and vinegar in a pot.  Bring to a boil and remove any scum that has risen to the top.  Reduce heat to a simmer. (Crockpot on low makes this as easy as pie.)  Simmer 12 – 72 hours; the longer the better.  To reduce cooking time, you may smash or cut bones into small pieces first.  After cooking, strain through a colander and discard the bones.  Cold broth will gel when sufficient gelatin is present (that's the good stuff!).  Broth may be frozen for months or kept in the refrigerator for about 5 days.  

 

Broth + Spices + Veggies = Happy Tummies

 

Enjoy!

 -Analisa, N.D.

Today

What's in your rainy day?

I've grown to really love days like today where the skies are grey and the rain is light. Years back when I moved to cloudy Portland, this sunshiny-Florida-gal dreaded the rainy Winters. After spending 4 years there, however, I grew to really love it. Dreary weather forces me to slow down and focus on the things that are harder to face when it's sunny, happy and busy out. Bundle up, drink tea, eat soup, slow down and sometimes...don't worry about being sunny and cheery all of the time. Whether its getting home from work, ordering take out for the kids and calling it an official weekday movie night, or maybe taking time to make a home-cooked meal with Pandora serenading you in the background, or maybe what you need is to have a glass of wine and cry it out with a girlfriend, or cancel plans all together and binge on a good book for the night. Whatever it is...it's normal and healthy to have some down-days to reflect on your feelings and embrace all parts of your mood. 

Respect yourselves and learn all parts of soul. It makes life that much sweeter. 

 

Today

Today is a day of

dark clouds and slow rain, 

The little blades of corn

are so happy. 

- Mary Oliver

 

In cozy sweaters, hot showers and steamy mug snuggles,

- Analisa, N.D.

 Photo by Keith Novosel in Ocala National Forest

Photo by Keith Novosel in Ocala National Forest


Sniffle Summaries

     'Tis the season of the ever-changing-Florida-weather, where the skies just can't seem to make up their minds. These quick temperature changes often catch us off guard and I've seen quite a few kids with runny noses and coughs these days. I will touch on a few tips on how to take care of your little ones (or your adult-self ;) with the sniffles. 

1. Keep them WARM: Socks, hats, coats. Stay warm both in the house and out, making sure you leave the house prepared as we don't know what the weather will bring these days. 

2. NOURISH THEIR BELLIES with hot meals: Soups, stews, roasts, hot cereals, cooked vegetables and warm drinks. Try to get them started on hot teas. Share your chamomile tea with a little honey while cozied up reading books. Cut out sugar, dairy and refined foods as all of these decrease immunity and increase congestion. 

3. Stuffy Nose or cough? HUMIDIFIERS with a little added respiratory-opening essential oils (eucalyptus, peppermint, wintergreen, tea tree or thyme) can really help open up airways while they are sleeping. These machines can get pretty mildewy so make sure you clean them out regularly. You can also add a little bowl of essential oils or vicks vapor rub to the bottom of a hot steamy shower. (Don't add to baths or directly on to skin as it can burn the skin. If you do rub on chest make sure to use a carrier oil and test a small spot before applying.) 

4. Make sure they are getting a solid night's SLEEP. Sleep = A better immune system. The end.

5. Make sure they get outside (dressed warmly), for a little SUNSHINE, FRESH AIR and EXERCISE

 

"The way we treat our children directly impacts what they believe about themselves." -Ariadne Brill

     Let's build strong immune systems and teach our children how to properly care for and nourish themselves. It's never too early to start. Call to make an appointment and to find out more about certain herbs, vitamins and dietary recommendations for your child's specific needs. 

 

In soups and teas and everything nourishing,

- Analisa, N.D.

 My sister and nephew by the lovely Lexi at www.greenprintphotography.com

My sister and nephew by the lovely Lexi at www.greenprintphotography.com


Becoming Body-Centered

     I've been thinking a lot about body image and women's empowerment recently. Isn't it wild how tough we are on ourselves? Over the past few years I've tried to reflect daily and to learn why I think the way I do. Why women look in the mirror and pick out the flaws instead of rejoicing the beauty of the female body. The conclusion of "Why we think the way we do" is an easy answer for me: high standards, social media, what people think of me, worrying about bikini season, wanting to be accepted and to be "liked," etc. So now that we know WHY we think this way, the tough part to figure out is how we can CHANGE the habit of harmful self-talk. 

     The best way I've found to do this is to practice really listening to our bodies. Doing this, we can better understand and learn to appreciate them. Becoming body-centered starts with taking care of ourselves, recognizing patterns and working to empower ourselves to shatter these idealistic thoughts. 

     Over our lifetimes, we notice bodily needs throughout the day, but we often ignore them until they become problems. For example, "I'm feeling SO tired so I need a HUGE coffee." or "I'm STARVING and where is the closest fast-food chain to fill my belly." Instead, we can begin to listen more fine-tunely to become more aware and body-centered. We can practice noticing these little body-feelings before they become problems. Do you need more sleep? Do you need to carry a healthy snack with you. 

Aviva Romm has a fabulous chapter in one of her books titled "Becoming Body Centered." She writes: 

" You can learn to override and transform the culturally imposed and inauthentic voices that tell you how you should think and how you should be so that you know and accept who and how you truly are. "

" We learn that fatigue, hunger, sadness, stress, headache, menstrual cramps, the sensation of childbirth, and most other physical feelings that are uncomfortable or unpleasant can be suppressed. We are not taught that these feelings are the language of our bodies, and that our bodies speak to us more and more strongly until we are finally forced to sit up and listen. This happens usually when we ignore little messages until they turn into discomforts, then symptoms, then outright diseases. But we can change this conditioning by listening to our bodies."

Let's working on prioritizing the feelings and messages our bodies are sending us

instead of worrying about what other people think. 

Start by listening to the most common messages that your body sends you daily: 

- EAT: Eat when you're hungry and make smart food choices. Don't skip meals thinking that you need to lose weight, as this often just leads to blood sugar imbalances or a binge when you just can't hold off any longer. If you fill your belly with clean wholesome foods when you are hungry, and stop when your body tells you it's full, you won't have to worry about your weight.

- SLEEP: Allow yourself to sleep when you feel tired. Take a cat-nap or allow extra time for sleep at night. Pushing through day-time fatigue with stimulants such as coffee, chocolate and sugar give our body false energy when what we really need to be doing is listening to our bodies and giving ourselves a break. It will all get done. Once you start listening and serving your body, you'll find that you won't rely on stimulants as you once used to. 

- WATER: Stay hydrated even before you think you are thirsty. Water sustains every cell in our bodies. Respect yourself and keep water nearby. 

- ELIMINATION: Go when you have to go! Empty your bladder and your bowels when your body first starts hinting to you. Holding it can increase the likelihood of incontinence, urinary tract infections and bowel issues such as constipation and hemorrhoids. The more you start listening, the more "regular" you will become. 

 

Seems too simple? Practice focusing on these basics and tell me how you feel. :)

In cozy sweaters and hot tea snuggling,

-Analisa, N.D.



A Clear New Year

I always look forward to starting a new year! This year has been a big one...graduating from naturopathic medical school, getting married, moving cross-country from Oregon to Florida and starting a business. I've gotten a lot of great blog-post-requests for the new year so expect to see some upcoming info on topics such as easy home medicine-making, how to choose a good multi-vitamin (and what I really think about multis) and kicking off some early spring-body-cleaning after the busy holiday season.

I'm going to do a simple 7 day cleanse next week, focusing on fruits, veggies and juices...cutting out the junk and giving my body what it's been needing. Nothing extreme or scary, just simple structured clean eating and getting ready to start out my patient appointments this month!

Why Cleanse?

- Give your liver and digestive tract a rest and a clean-out call.

- Interrupt your daily dietary habits. Break the snack and eating-the-same-food habits!

- Get rid of that bloated-holiday-belly feel.

- Strategically adding foods back in to your diet may help target food intolerances.

- Renew your energy and clear your mind...your body will thank you. 

 

Check back for more soon and call to schedule an appointment to kick off your year with health goals in mind. Happy New Year!

-Analisa, N.D.

 In Portland, OR in the magical Forrest Park before our move back east. Photo by one of the best photo couples, Dylan and Sara at dylandsara.com

In Portland, OR in the magical Forrest Park before our move back east. Photo by one of the best photo couples, Dylan and Sara at dylandsara.com

 

"Instructions for living a life. 
Pay attention. 
Be astonished. 
Tell about it."
- Mary Oliver

Your Heart's Desire

I want to check in and see what kind of things YOU would like to learn about. I can go on all sorts of rants about various topics (and I very well may) but I want to make sure I cater to my readers. Leave some comments below. Anything from education and health inspiration to anthroposophic philosi-phication. ;)

 

What did I do today for my little heart's desire?

- Early wake up call with my new favorite fresh roasted maple tap coffee beans from Maple Street Biscuit Co.  

- Finally re-addressed my achy low back pain with Dr. Baiata at Surfside Chiropractic

- Made a simple ginger+lemon+tahini+water dressing for my broccoli, avocado, smoked salmon dinner bowl...that I now want to put on EVERYTHING.

 

"Tell me, what is it you plan to do with your one wild and precious life? 

- Mary Oliver

 

 

- Analisa, N.D.

Kale Massage

As the weather cools down I've been having a little trouble getting down my raw greens. This is the time of year that I crave warm, cooked and easily digestible veggies. It reminded me to get re-inspired with some kale massaging techniques. Massaging kale really helps break down the plant fibers and makes it a bit easier to digest. Your jaw and your tummy will thank you. 


Click HERE for some fun Kale-Massaging-Recipes from nutrition stripped for vegan caesar, root vegetable and cobb salads.

 Photo NutritionStripped.com

Photo NutritionStripped.com

Directions: 

1. Remove kale leaves from stem

2. Pour 1 tsp olive oil on to hands

3. Massage kale for 2-5 minutes while breaking up the leaves in to bite-manageable pieces

4. Stop when leaves are softened to desired consistency. Leaves will turn more vibrant green.

5. Add toppings and toss 

 

What additional things can we do to improve digestion? To name a few:

- Bitters before meals

- A high-quality probiotic supplement or fermented foods

- My fav food hygiene tips such as belly breathing, good company, and of course...chewing  :)

 

In Sunshine and Cozy Tummies, 

Analisa, ND

 

The Low Down on The Down Low

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Yes, this post is going to approach the oh-so-uncomfortable topic about women shaving "down low." In a recent write-up from Dr. Jessica Black, ND she discussed the correlation between bikini shaving and recurrent vaginal infections. Hair down below is the body's natural way of protecting your lady bits and keeping the harmful bacteria at bay. When women shave off 100% of that protection, they may be more likely to have an abnormal growth of vaginal flora and therefore recurrent vaginal infections (yeast, bacterial vaginosis etc.)

WHAT NOT TO DO: A completely shaved area with tight-fitting synthetic undies and snug all-day workout pants is not a good combination.  

WHAT TO DO: It's okay to trim around the edges and if you do trim all-the-way, trade in synthetic under-roos for cotton. Change your clothes after you workout and make sure to wear loose-fitted clothing or go commando from time-to-time.

 

Yours in bikini wellness, 

Analisa, ND

What's in Your Weekend?

After a busy week of unpacking from the huge move from Oregon to Jacksonville Beach, Florida, I had my first day of alone-time. My husband left for a festival at Black Fly and what did I do? Not much...and it was perfect. I boycotted cleaning the new house and unpacking boxes. Instead, I went for a short run to wear out my energetic puppy, then got home and switched on Lia Ices Pandora station to roll out my yoga mat. After some much needed re-grounding stretching I took long hot nourishing shower (ya know, that rare shower where you reeeeally have some time to enjoy it and get clean.) Then, I pulled out the stinky Kim chi that my husband doesn't prefer and made a yummy smoked salmon spinach salad. By the time that the puppy woke up and my husband pulled in the drive, my toes were painted and I was in a sunshiny energized mood to take on the rest of the weekend chores :)

It it all sounds pretty basic, but wow...a few things as simple as this and I feel like a brand new woman! Just a reminder to all to take the time to slow down and take care of yourself every now and then when you have that window of time.

-Analisa, ND

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