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Building Up Your Immunity in 6 Ways

With flu season in full swing and the addition of Coronavirus, we are reminded of how important it is to take care of our immune systems. We can improve our immunity naturally by focusing on both the mind and body. Here are my top 6 tips for staying healthy all year long:


Reduce Stress

Stress affects every part of our body from brain fog to weight changes, but especially our immunity. When cortisol levels are high, our body’s ability to heal itself is disrupted, making you more suspectable to infection and even diminishing the protective effects of vaccines. Clean up your diet, move your body and actively relax to lower your stress levels.


Use Food as Medicine

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What we eat directly affects our body’s ability to heal. The best way to build up our immunity is by real, whole, nutrient-dense foods. Eat multiple servings of colorful fruits and vegetables high in vitamins C, A, and phytonutrients. Up your intake of dark, leafy greens and cruciferous vegetables like broccoli, brussels sprouts and cauliflower. For added antimicrobial support add garlic, onions, ginger and other spices into your meals.

Additional Supplement Support: Natural Anti-Viral/Anti-Bacterial Herbs:  astragalus, echinacea, green tea extract, elderberry, andrographis, goldenseal, monolaurin, various immune-enhancing mushrooms, and beta 1-3 glucan. 

Cordyceps and Mushrooms Extracts: Cook with medicinal mushrooms like shitake. 


Sleep (Actual Sleep)

You can be doing everything right and still get sick. Why? Because you are not getting enough sleep! Sleep restores and heals the body. Without good, restful sleep our bodies are not able to support a strong immune system. Your goal should be 7 or 8 hours a night. Seem out of reach? Try exercising during the day (35 to 40 minutes also boosts immune function) and mindful relaxation to help prepare your body for sleep.

For exercise: Mild to moderate exercise daily improves immune system function. AVOID overexertion when feeling run down; this will your lower immune defenses. 


Keep Drinking!

Drinking lots of fluids, especially warmer fluids, is vital for staying hydrated and supporting all your body’s functions – including immune functions. Flush out toxins and detox with water (or warm lemon water) and nourish with soups, bone broth, and ginger and echinacea tea. If you prefer green juices, make sure they are without fruit juice and other added sugars – sugar stresses our immune system. YIKES!

Try a daily saline flush: Using a neti pot or plastic bottle filled with saline solution gently flushes out your sinuses while keeping mucus membranes moist, protecting against microbes. Limit using a saline flush once or twice daily. 


Be Balanced With Sanitizing

I know it might seem weird, but exposure to some germs is good for us, especially in terms of building up immunity. If you live in a sterile environment you are actually more susceptible to infections when exposed.  Wash your hands and use hand sanitizer when appropriate, but avoid anything excessive.


It All Goes Back to the Gut

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A healthy gut supports a healthy body – healthy gut flora supports a healthy gut and protects against pathogens and is vital for a strong immune system. Take probiotics daily that include several species of good bacteria and contain at least 5 to 10 billion organisms per capsule.

When taking antibiotics: Sometimes antibiotics are needed when sick. During your round of antibiotics, you kill both bad and good bacteria. Be sure to include probiotics and probiotic-rich food in your diet to counteract the effects. 

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Summer is Here – How to Stay Healthy

Maybe you have multiple vacations lined up or you’re just finally getting to catch up on things. Either or, summer is a good time to focus on you and clean up your act. Our favorite way to get “summer ready” has a little to do with detoxing and a whole lot to do with self-care.

A little bit of detox goes a long way…

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Everyday we are exposed to toxins… in our food, products, and everything in between. Our poor body could use some support, especially our primary detox organ the liver. Vitamins and minerals are essential for supporting our liver, like Vitamin C and B12. But with all the summer parties and BBQ’s, why not go for something a little more powerful? To kick things up a notch, we recommend Dr. Junger’s 21-Day Clean Program – celebs like Gwyneth Paltrow swear by it. For a totally honest review, we recommend checking out Alicia’s review at Coveteur. The big take away from a cleanse such as this… you learn about your body and get healthy doing it (reduce inflammation, learn about food sensitives, and reset your digestive system).

An extra boost for the body: SWEATING. Working out usually gets the job done, but if you’re someone that barely breaks a sweat during a workout you may benefit from using an infrared sauna. You may have read our blog on sauna’s, but we can’t over stress  our love of the infrared sauna. No work needed, you just lay there and sweat! It eliminates heavy metals, clears up your skin and releases your feel-good chemicals and endorphins. So you feel and look good, win win!

If you are not in the market for owning your own infrared sauna, try a sweat session elsewhere. Places like Higher Dose with multiple locations around NYC but you’d be surprised to know most cities have a “sweat houses”.

4 Healthy Eating Habits

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Basil Lime Blackberry Smoothie

Summer is all about socializing and must-deserved vacations, but don’t go completely off track with how you’re eating. Whether at a party or on vacation, don’t stress about eating perfectly. Just be balanced.

  1. Focus first on veggies (potatoes don’t count.) Make it half your plate, the other half you can have more fun with. But remember… fill up on veggies, so eat that half first.
  2. Stay hydrated! Water is key to keeping your skin happy and energy up when splurging on food. Avoid soft drinks at all costs and limit alcohol as much as you can, but who can pass up a round or two of margaritas, right?
  3. Keep processed foods at a minimum. The quality of our food is what counts. So even when treating yourself, make sure it’s good quality and as close to mother nature as possible.
  4. No need to go crazy on every. single. meal. Make one meal special and relaxed, but don’t spend your whole day on a wild, carb-loaded, sugar-laden binge.

Working out on-the-go

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Tracy Anderson Method

Working out on vacation or throughout the summer can be challenging. But how about we change that? Here’s a plan to get you focused and maintain that summer body you’ve been working on all winter long or still striving for.

  1. Always have a plan. Before you even go to the gym or put on your workout clothes, think about what you want to do. When we are feeling uninspired, we opt for a classic Tracy Anderson DVD or streamed class. All you have to do is follow along, no thinking or planning needed.
  2. Use the buddy system. There’s a reason everyone recommends working out with a friend. It works! Even if it’s not the most intense workout you get all week, at least you’re putting in the effort. You’re getting in some movement and socializing all at the same time.
  3. No need to spend 60 or 90 minutes in the gym. Why would you ever go if you knew it would take that long? Workouts like HIIT (High Intensity Interval Training) will get you the same results, if not better, in just 15 minutes. The best part… you can easily find a HIIT workout online or on YouTube. But it’s intense, so check with your doctor first to make sure it’s a good fit for you.
  4. Bring your equipment. Regardless of what you do for workouts, never let the excuse of not finding a gym stop you. Ankle weights and 3 pound weights are our lifesaver when traveling. Even supermodels like Gigi Hadid rely on hotel room workouts (like this one) with little to no equipment.

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Why You Should be Skipping Meals

Intermittent fasting has become quite popular, especially among those who have started diets such as the ketogenic diet or who are looking for ways to support their health or even lose some weight. If you are interested in learning more about intermittent fasting, keep reading! I am going to break it down and explain what it is and exactly what it can do for your health.

What is Intermittent Fasting?

Intermittent fasting involves eliminating food intake for a period of time. Some people choose to do intermittent fasting by skipping breakfast and eating their first meal of the day at 12pm. There is the 16-8 method which means that you eat all of your meals within the 8-hour eating window and then you fast for 16 hours. This works well for people who choose to skip breakfast and wait until lunch time to eat, or who want to eat a later breakfast and then an earlier dinner. This is one of the most popular intermittent fasting options as you still get to eat every day, and there is some flexibility in the times that you eat.

What Can Intermittent Fasting do For Our Health?

Fasting as a whole has been around for a very long time and intermittent fasting has shown to have quite a few health benefits.

#1 Cellular Repair: When you fast, your body has the ability to repair itself and even remove waste from cells which can be extremely beneficial for cellular repair.

#2 Blood Sugar Insulin levels during fasting drop which may be able to help support fat burning and be helpful for those who are looking to lose weight.

#3 Reduce Inflammation: Studies have shown that intermittent fasting can help combat inflammation which can greatly reduce our risk of chronic disease.

#4 Brain Health: Intermittent fasting may also be beneficial for brain health and may help increase brain-derived neurotrophic factor. Having enough BDNF is important for brain health, and not having enough has been linked to depression.

Intermittent fasting is something that has been proven to help support overall health and something that is becoming widely recognized. If you are interested in seeing how this could support your health, give it a go by starting with the 16-8 method and see how it makes you feel!

Comment below if you’ve tried Intermittent Fasting! How do you feel?

Roasted Broccoli And Red Rice Salad With Avocado

The Power of Magnesium – Do You Need More of It?

Did you know that magnesium is needed for over 300 processes in the body? Magnesium deficiencies can lead to a huge list of unwanted symptoms and it is something that more people suffer from than you may think. A deficiency could lead to cardiovascular issues, an increase in PMS symptoms, preeclampsia during pregnancy, osteoporosis, insomnia, restless leg syndrome, and nutrient deficiencies just to name a few. The bottom line is that magnesium is essential and we lose magnesium stores daily just from normal body functions. So, let’s take a look at some of the reasons we need magnesium and why it is important to make sure we are getting enough magnesium-rich foods in our diets, and if not that we are supplementing appropriately.


Why Magnesium is Essential for Overall Health 

#1 Supports Relaxation: Magnesium is often used to help support relaxation and is very beneficial for those who suffer from anxiety or difficulty sleeping due to its calming effect. Magnesium is very important for GABA which is a neurotransmitter that helps to promote feel good hormones in the body. Magnesium helps to support this neurotransmitter, so not getting enough could cause feelings of stress or anxiety. Read more

Spring Salad With Radish,chioggia Beet,asparagus With A Piece Of Smoked Salmon And Dill Dressing On A Plate

Why People Start a Whole30 Diet

The Whole-30 Diet has been super popular since it came out in 2009, and especially during New Year’s as many people make it their New Year’s Resolution to kick the year off with a Whole-30 Diet. However, there are also people who strive to follow this diet throughout the year. Let’s take a look at some of the benefits of this diet so you can better understand why someone would be interested in this way of eating.

What is The Whole-30 Diet?

The Whole-30 Diet is often described as a life-changing diet that removes sugar, grains, dairy, as well as legumes from the diet. It’s about eliminating the foods that are known to damage the gut, cause inflammation, and cause an imbalance in blood sugar levels. The Whole-30 Diet helps your body recover from the inflammation that may be going on, while also helping you build new habits with healthier foods that will support overall wellness. Read more

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Essential Oils to Boost Energy & Focus

Do you find yourself struggling to get through the day without multiple cups of coffee or find that you hit a slump come 3 pm? You are so not alone. So many of us depend on caffeine to get through the day. Life is hectic. Many of us are working full-time jobs not to mention the fact that some have kids, a family, and other obligations when they get home. It’s tiring! However, drinking too much caffeine can actually lead to an energy crash later in the day, disrupt sleep, cause anxiety in some people, and too much can even be hard on the adrenals.

If you feel like you couldn’t possibly get through your day without coffee, keep reading. There are actually essential oils that can help boost your energy and focus so maybe you don’t need to have that third cup of coffee in the afternoon. Let’s take a look at some of the essential oils that may be able to help give you that mid-day energy boost we could all use! Read more

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3 DIY Moisturizers for Dry & Rough Skin

Wintertime can cause unwanted dry and rough skin that lasts for months no matter how often you moisturize your hands. If this sounds like you and your skin is in need of some serious moisture TCL, keep reading. You are about to learn about three DIY moisturizers for dry and rough skin that can keep your skin smooth all winter all.

Shea Butter & Coconut Oil: The blend of shea butter and coconut oil is perfect for quenching dry and rough skin. The coconut oil is also great if you suffer from cracked skin as it acts as a natural antibacterial and can protect damaged skin. To make a homemade body butter, melt the shea butter and coconut oil together remove from heat and add in a couple of drops of pure essential oil such as lavender. Allow the mixture to sit out to solidify and then blend. Store in a glass container in a cool and dry place and use on rough skin. This body butter is even good for dry or frizzy hair this time of year. Read more

Bunch Of Fresh Bay Leave Herbs

The Power of Essential Oils in Home Cleaning Products

Essential oils have a number of benefits and believe it or not they aren’t just good for your health, they are also excellent for cleaning your home. Essential oils can be added to homemade cleaning products and used in place of toxic options. This is one of the best ways to reduce your toxin exposure in your home, so let’s dive in and talk about the power of essential oils when it comes to home cleaning products and how to use them.

Use Essential Oils in an All-Purpose Cleaning Spray: Making a DIY all-purpose cleaning spray is easy. All you need is some distilled white vinegar, castile soap, and a few drops of essential oil. You can use a citrus scent or peppermint for a nice refreshing smell, making your home feel and smell clean. Read more

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4 Tips to Getting & Staying Active This Year

Did you make a New Year’s Resolution that involved staying more active this year? If so, you are not alone because being more active is one of the number one New Year’s goals set each year. However, life can get in the way and even with the best intentions, it can be difficult to stick to your goals when things get busy.

The great news is that there are some tips and tricks you can implement to stick to this New Year goal throughout the year without putting in a ton of effort. These tips even work for those who have to work 9-5 jobs, take care of a family, and just feel like they could never have time to exercise.

Here’s to setting a goal and sticking to it! Let’s jump right in. Read more

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The Hidden Toxins Lurking in Your Kitchen (plus healthy swaps)

Toxins are found everywhere today and the scary fact is that it is hard to completely eliminate all of them from our lives. However, there are steps we can take to at least reduce the toxic load on our bodies and give ourselves the greatest chance at achieving our best health.

One of the places that you can reduce toxins in your home is in your kitchen. Toxins can present themselves in the form of foods or household cleaners. Let’s take a look at some of the hidden toxins lurking in your kitchen that you can eliminate today. Plus, I will share some healthier and safer swaps to replace these items with. Read more