naturallysavvy--2020-12-01--Underlying Conditions: What You Need To Know

Oftentimes the phrase “ underlying conditions ” is tossed around when we hear doctors or the media talk about health problems or disease .
For example , during cold and flu season , there is talk about how people with underlying conditions are more likely to contract the flu or have more severe symptoms than those without such conditions .
Although the list of underlying conditions in this article is far from complete , these are common underlying conditions for many .
So what are underlying conditions and what can we do to prevent and manage them naturally ?
Medical @ @ @ @ @ @ @ are long-term , involve systemic inflammation , and have a weakening impact on the immune system are considered to be underlying conditions .
These typically include type 2 diabetes , hypertension , obesity , and chronic kidney disease , among others .
If you have one or more underlying conditions , you should be especially careful to protect yourself against exposure to damaging pathogens or to engage in lifestyle choices that may result in a serious illness .
Here ’ s a quick breakdown of some common underlying conditions and what you and @ @ @ @ @ @ @ .
Type 2 diabetes is caused by certain lifestyle factors , such as eating an unhealthy diet , being sedentary , and obesity .
If you have diabetes , your body is challenged by how it uses blood sugar .
When there is too much sugar in your blood , you can develop serious health issues , including cardiovascular disease and kidney problems .
Optimal prevention and management of type 2 diabetes includes eating whole foods and avoiding refined carbs , getting 150 minutes of moderate exercise per week , maintaining a healthy @ @ @ @ @ @ @ help reduce the risk of cardiovascular disease , the results of three recent studies provide answers .
Research shows that the use of aged garlic extract reduces several risk factors for atherosclerosis and the chances of having a heart attack or stroke .
In fact , the extract reduces calcium deposits and the amount of soft plaque in the arteries .
In addition , the aged garlic extract reduces left ventricular myocardial mass , which is an important indicator to predict a heart attack or premature death .
Two other supplements that can @ @ @ @ @ @ @ .
Chromium , and chromium picolinate , in particular , boosts insulin activity and reduces insulin resistance while also helping reduce the risk of type 2 diabetes and cardiovascular disease .
You might try milk thistle for diabetes , as it may lower fasting glucose levels and have a positive impact on levels of hemoglobin , total cholesterol , and low-density lipoprotein cholesterol .
Also referred to as high blood pressure , hypertension is a common condition that affects nearly half the people in the United States and more than 1.3 billion people @ @ @ @ @ @ @ significantly increases a person ’ s risk of developing cardiovascular disease , kidney disease , brain , and other diseases .
It ’ s a major cause of premature death worldwide .
Natural ways to lower your blood pressure include cutting down the amount of sodium in your diet , limiting alcohol use , managing stress daily , not smoking , and exercising regularly .
On the natural supplement side , the use of aged garlic extract resulted in an average 10 mmHg decline in systolic blood pressure and a 5.4 mmHg drop @ @ @ @ @ @ @ half of people taking the supplement .
Another supplement that can lower blood pressure safely is coenzyme Q10 .
A meta-analysis showed that CoQ10 reduced systolic pressure by 17 mmHg and diastolic pressure by up to 10 mmHg .
Read about aged garlic extract , AGE for a healthier you The gradual loss of kidney function is known as chronic kidney disease or chronic kidney failure .
One challenging thing about chronic kidney disease is that many people have few signs or symptoms until the disease reaches a dangerous level .
Conditions that @ @ @ @ @ @ @ diabetes and high blood pressure .
Controlling these conditions is critical if you want to avoid kidney problems .
Overuse of nonprescription pain relievers such as ibuprofen , acetaminophen , and aspirin can lead to kidney damage as well .
Garlic is a helpful supplement for people who have chronic kidney disease because it helps lower cholesterol , reduces inflammation , and fights the accumulation of plaque , all of which can be involved in promoting chronic kidney disease .
Other natural ways to help avoid or manage chronic kidney disease is to @ @ @ @ @ @ @ foods that are lower in potassium , and limit the amount of protein you eat .
More than 40 percent of Americans are obese , and one-third of the world ’ s population is living with obesity .
With obesity comes an increased risk of type 2 diabetes , heart disease , sleep apnea , osteoarthritis , and other health problems .
Obesity impairs immune function , which in turn increases the risk of developing infections .
Losing pounds and maintaining a healthy weight requires lifestyle changes that includes eating a nutritious diet @ @ @ @ @ @ @ the use of natural supplements that can boost immune function and reduce inflammation can help with weight loss .
Aged garlic extract has been shown to assist in achieving both of these goals in recent research .
In addition , cayenne pepper kicks up your metabolism slightly .
The use of capsaicin capsules ( an active ingredient in cayenne ) was shown to reduce calorie intake while increasing feelings of fullness .
The presence and impact of underlying conditions need to be considered whenever we want to prevent , diagnose , and treat @ @ @ @ @ @ @ , including the use of natural supplements such as aged garlic extract , play an important role in managing underlying conditions and overall health in general .
[ Editor 's Note : Kyolic makes supplements that contain aged garlic extract .
They also have a greens supplement that can help you increase the number of antioxidants you consume each day .
This can also help with inflammation . ]
Hamal S et al .
Short-term impact of aged garlic extract on endothelial function in diabetes : A randomized , double-blind , placebo-controlled trial @ @ @ @ @ @ @ et al .
Aged garlic extract reduces left ventricular myocardial mass in patients with diabetes : A prospective randomized controlled double-blind study .
2020 ; 19:1468-71 .
Link R. 13 herbs that can help you lose weight .
2018 Jul 23 Ried K et al .
The effect of Kyolic aged garlic extract on gut microbiota , inflammation , and cardiovascular markers in hypertensives : The GarGIC Trial .
2018 Dec 11 ; 5:122 .
Rosenfeldt F et al .
Coenzyme Q in the treatment of hypertension : a meta-analysis of the clinical @ @ @ @ @ @ @ scientific review : the role of chromium in insulin resistance .
2004 ; Suppl:2-14 .
Shaikh K et al .
Aged garlic extract reduces low attenuation plaque in coronary arteries of patients with diabetes : A randomized , double-blind , placebo-controlled study .
2020 ; 19:1457-1461 .
Xu C et al .
Aged garlic extract supplementation modifies inflammation and immunity of adults with obesity : A randomized , double-blind , placebo-controlled clinical trial .
.
2018 Apr ; 24:148-55 .

Oftentimes the phrase “underlying conditions” is tossed around when we hear doctors or the media talk about health problems or disease. For example, during cold and flu season, there is talk about how people with underlying conditions are more likely to contract the flu or have more severe symptoms than those without such conditions. Although the list of underlying conditions in this article is far from complete, these are common underlying conditions for many.
So what are underlying conditions and what can we do to prevent and manage them naturally?
What are underlying conditions?
Medical conditions or health issues that persistent or are long-term, involve systemic inflammation, and have a weakening impact on the immune system are considered to be underlying conditions. These typically include type 2 diabetes, hypertension, obesity, and chronic kidney disease, among others.
If you have one or more underlying conditions, you should be especially careful to protect yourself against exposure to damaging pathogens or to engage in lifestyle choices that may result in a serious illness. Here’s a quick breakdown of some common underlying conditions and what you and your family can do to protect yourself.
Read about aged garlic extract loves your heart
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Type 2 diabetes
Type 2 diabetes is caused by certain lifestyle factors, such as eating an unhealthy diet, being sedentary, and obesity. If you have diabetes, your body is challenged by how it uses blood sugar. When there is too much sugar in your blood, you can develop serious health issues, including cardiovascular disease and kidney problems.
Optimal prevention and management of type 2 diabetes includes eating whole foods and avoiding refined carbs, getting 150 minutes of moderate exercise per week, maintaining a healthy weight, and not smoking. To help reduce the risk of cardiovascular disease, the results of three recent studies provide answers.
Research shows that the use of aged garlic extract reduces several risk factors for atherosclerosis and the chances of having a heart attack or stroke. In fact, the extract reduces calcium deposits and the amount of soft plaque in the arteries. In addition, the aged garlic extract reduces left ventricular myocardial mass, which is an important indicator to predict a heart attack or premature death.
Two other supplements that can benefit diabetes are chromium and milk thistle. Chromium, and chromium picolinate, in particular, boosts insulin activity and reduces insulin resistance while also helping reduce the risk of type 2 diabetes and cardiovascular disease. You might try milk thistle for diabetes, as it may lower fasting glucose levels and have a positive impact on levels of hemoglobin, total cholesterol, and low-density lipoprotein cholesterol.
Hypertension
Also referred to as high blood pressure, hypertension is a common condition that affects nearly half the people in the United States and more than 1.3 billion people around the world. Elevated blood pressure significantly increases a person’s risk of developing cardiovascular disease, kidney disease, brain, and other diseases. It’s a major cause of premature death worldwide.
Natural ways to lower your blood pressure include cutting down the amount of sodium in your diet, limiting alcohol use, managing stress daily, not smoking, and exercising regularly. On the natural supplement side, the use of aged garlic extract resulted in an average 10 mmHg decline in systolic blood pressure and a 5.4 mmHg drop in diastolic blood pressure in more than half of people taking the supplement. Another supplement that can lower blood pressure safely is coenzyme Q10. A meta-analysis showed that CoQ10 reduced systolic pressure by 17 mmHg and diastolic pressure by up to 10 mmHg.
Read about aged garlic extract, AGE for a healthier you
Chronic kidney disease
The gradual loss of kidney function is known as chronic kidney disease or chronic kidney failure. One challenging thing about chronic kidney disease is that many people have few signs or symptoms until the disease reaches a dangerous level. Conditions that cause chronic kidney disease include type 2 diabetes and high blood pressure. Controlling these conditions is critical if you want to avoid kidney problems. Overuse of nonprescription pain relievers such as ibuprofen, acetaminophen, and aspirin can lead to kidney damage as well.
Garlic is a helpful supplement for people who have chronic kidney disease because it helps lower cholesterol, reduces inflammation, and fights the accumulation of plaque, all of which can be involved in promoting chronic kidney disease. Other natural ways to help avoid or manage chronic kidney disease is to avoid foods with added salt, choose foods that are lower in potassium, and limit the amount of protein you eat.
Obesity
More than 40 percent of Americans are obese, and one-third of the world’s population is living with obesity. With obesity comes an increased risk of type 2 diabetes, heart disease, sleep apnea, osteoarthritis, and other health problems. Obesity impairs immune function, which in turn increases the risk of developing infections.
Losing pounds and maintaining a healthy weight requires lifestyle changes that includes eating a nutritious diet and regular exercise. In addition, the use of natural supplements that can boost immune function and reduce inflammation can help with weight loss. Aged garlic extract has been shown to assist in achieving both of these goals in recent research. In addition, cayenne pepper kicks up your metabolism slightly. The use of capsaicin capsules (an active ingredient in cayenne) was shown to reduce calorie intake while increasing feelings of fullness.
Bottom line
The presence and impact of underlying conditions need to be considered whenever we want to prevent, diagnose, and treat symptoms and medical issues. Lifestyle choices, including the use of natural supplements such as aged garlic extract, play an important role in managing underlying conditions and overall health in general.
[Editor's Note: Kyolic makes supplements that contain aged garlic extract. They also have a greens supplement that can help you increase the number of antioxidants you consume each day. This can also help with inflammation.]
Sources
Hamal S et al. Short-term impact of aged garlic extract on endothelial function in diabetes: A randomized, double-blind, placebo-controlled trial. Experimental and Therapeutic Medicine 2020; 19:1485-89.
Hutchins E et al. Aged garlic extract reduces left ventricular myocardial mass in patients with diabetes: A prospective randomized controlled double-blind study. Experimental and Therapeutic Medicine 2020; 19:1468-71.
Link R. 13 herbs that can help you lose weight. Healthline 2018 Jul 23
Ried K et al. The effect of Kyolic aged garlic extract on gut microbiota, inflammation, and cardiovascular markers in hypertensives: The GarGIC Trial. Frontiers in Nutrition 2018 Dec 11; 5:122.
Rosenfeldt F et al. Coenzyme Q 10 in the treatment of hypertension: a meta-analysis of the clinical trials. Journal of Human Hypertension 2007; 221:297–306.
A scientific review: the role of chromium in insulin resistance. Diabetes Education 2004; Suppl:2-14.
Shaikh K et al. Aged garlic extract reduces low attenuation plaque in coronary arteries of patients with diabetes: A randomized, double-blind, placebo-controlled study. Experimental and Therapeutic Medicine 2020; 19:1457-1461.
World Health Organization. Hypertension . 2019 Sep 13


naturallysavvy--2020-12-02--Night Sweats: Causes and Solutions

Night Sweats: Causes and Solutions

Night sweats and their daytime cousins ' hot flashes are common symptoms among women who are entering perimenopause through menopause and postmenopause .
Yet these are not the only times or reasons why women experience night sweats .
Once you know the reason behind this uncomfortable sleep disruptor , you can take steps to alleviate and perhaps even stop their occurrence .
Are you game to uncover those reasons and some solutions as well ?
Read about 7 reasons you wake up at night and how to fix them When a woman ’ s hormones begin to fluctuate around age @ @ @ @ @ @ @ that perimenopause is upon her .
The changes in estrogen , progesterone , and testosterone are associated with a variety of symptoms , and night sweats can one of them .
However , if night sweats are happening at other times in your life , or even if you are in the menopausal zone , you and your doctor may want to explore a few other causes for your discomfort .
Use of medications : Night sweats can be a side effect of drugs used to treat diabetes ( hypoglycemic medications ) , @ @ @ @ @ @ @ , and antidepressants .
Medical conditions .
A substantial number of diseases and conditions can cause night sweats .
They include anxiety disorders , autoimmune disorders , autonomic neuropathy , HIV/AIDS , endocarditis , Hodgkin ’ s lymphoma , hyperthyroidism , leukemia , myelofibrosis , non-Hodgkin ’ s lymphoma , osteomyelitis , obstructive sleep apnea , drug addiction and drug addiction withdrawal , stroke , thyroid disease , tuberculosis , and hypoglycemia .
Lifestyle/environmental causes : Some women experience night sweats if they eat spicy foods or hot beverages before retiring , are @ @ @ @ @ @ @ an over-heated room , are covered with an excessive amount of bed clothes or blankets , or exercise before going to bed .
Pregnancy : More than one third of women reported having either night sweats or hot flashes during pregnancy .
The symptom peaked at week 30 .
For more than one quarter of women , the hot flashes occurred postpartum , reaching their worst at week 2 and improving thereafter .
Rapid changes in hormone levels are believed to be the cause .
Read about 5 ways how essential oils can @ @ @ @ @ @ @ the natural ways to treat night sweats are the same as those recommended for hot flashes , but others are not .
Here ’ s a list of options .
Feel free to try more than one !
Practice relaxation techniques before retiring .
You want to do nonstressful activities , such as deep breathing exercises , guided visualization , meditation , tai chi , or calming yoga poses .
• Wear lightweight , loose-fitting cotton bedclothes .
You may want to dress in layers so you can add and remove clothing during @ @ @ @ @ @ @ several layers of bedding that you can easily add or remove during the night as needed • Keep a small fan next to your bed or in a nearby window .
If it has a remote , you won ’ t even need to get out of bed !
• Place a cold pack under your pillow .
Turn your pillow over and rest on the cool surface .
You can switch during the night if you wake up .
• Keep cold water next to your bed so you sip it during @ @ @ @ @ @ @ a solution you can add to your bed to keep you cool .
An example is BedJet ( full disclosure- we love this product and own one ourselves ) , a system that combines technology that allows you to set your own individual sleep temperature , depending on your needs .
It both cools and warms your sleep experience while also whisking away sweat .
One study found that 85 percent of women who had night sweats got significant relief when using this system .
• Alter your habits .
Some common triggers @ @ @ @ @ @ @ foods , cigarettes , and alcohol .
• Exercise every day .
Even 20 minutes a day can be beneficial .
Walking , dancing , tennis , spinning , yoga , and swimming are just a few suggestions .
• Try natural supplements .
The ability of black cohosh , genistein ( a component of soy ) , and vitamin E to ease night sweats is mixed .
Talk to a qualified healthcare professional before using these remedies .
• Turn to alternatives .
The North American Menopause Society suggests hypnosis as a @ @ @ @ @ @ @ may reduce the severity or frequency of hot flashes .
Night sweats can be uncomfortable , annoying , and cause you to lose sleep .
However , there are numerous natural ways to combat this symptom , and we hope you try one or more of them and find relief .
Sweet dreams !
DISCLAIMER : This article contains affiliate links , which means that if you click on one of the product links , Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one @ @ @ @ @ @ @ support !
Read this next : How To Stay Cool When Sleeping North American Menopause Society .
Bothered by hot flashes ?
Acupuncture may be the answer .
2014 Jul 14 Thurston RC et al .
Prospective evaluation of nighttime hot flashes during pregnancy and postpartum .
Fertility and Sterility 2013 ; 100 ( 6 ) :1667-72 .

Night sweats and their daytime cousins' hot flashes are common symptoms among women who are entering perimenopause through menopause and postmenopause. Yet these are not the only times or reasons why women experience night sweats. Once you know the reason behind this uncomfortable sleep disruptor, you can take steps to alleviate and perhaps even stop its occurrence. Are you game to uncover those reasons and some solutions as well?
Read about 7 reasons you wake up at night and how to fix them
Causes of Night sweats
When a woman’s hormones begin to fluctuate around age 40, it’s a signal that perimenopause is upon her. The changes in estrogen, progesterone, and testosterone are associated with a variety of symptoms, and night sweats can be one of them. However, if night sweats are happening at other times in your life, or even if you are in the menopausal zone, you and your doctor may want to explore a few other causes for your discomfort.
Use of medications: Night sweats can be a side effect of drugs used to treat diabetes (hypoglycemic medications), hormone-blocking drugs used to treat some cancers and antidepressants.
Medical conditions. A substantial number of diseases and conditions can cause night sweats. They include anxiety disorders, autoimmune disorders, autonomic neuropathy, HIV/AIDS, endocarditis, Hodgkin’s lymphoma, hyperthyroidism, leukemia, myelofibrosis, non-Hodgkin’s lymphoma, osteomyelitis, obstructive sleep apnea, drug addiction, and drug addiction withdrawal, stroke, thyroid disease, tuberculosis, and hypoglycemia.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Lifestyle/environmental causes: Some women experience night sweats if they eat spicy foods or hot beverages before retiring, are exposed to hog weather or sleep in an over-heated room, are covered with an excessive amount of bedclothes or blankets, or exercise before going to bed.
Pregnancy: More than one-third of women reported having either night sweats or hot flashes during pregnancy. The symptom peaked at week 30. For more than one-quarter of women, the hot flashes occurred postpartum, reaching their worst at week 2 and improving thereafter. Rapid changes in hormone levels are believed to be the cause.
Read about 5 ways how essential oils can help you with night sweats
Natural solutions for night sweats
Some of the natural ways to treat night sweats are the same as those recommended for hot flashes, but others are not. Here’s a list of options. Feel free to try more than one!
Practice relaxation techniques before retiring. You want to do nonstressful activities, such as deep breathing exercises, guided visualization, meditation, tai chi, or calming yoga poses.
Wear lightweight, loose-fitting cotton bedclothes. You may want to dress in layers so you can add and remove clothing during the night if necessary.
Use several layers of bedding that you can easily add or remove during the night as needed
Keep a small fan next to your bed or in a nearby window. If it has a remote, you won’t even need to get out of bed!
Place a cold pack under your pillow. Turn your pillow over and rest on the cool surface. You can switch during the night if you wake up.
Keep cold water next to your bed so you sip it during the night as needed.
Try a solution you can add to your bed to keep you cool. An example is BedJet ( full disclosure-we love this product and own one ourselves) , a system that combines technology that allows you to set your own individual sleep temperature, depending on your needs. It both cools and warms your sleep experience while also whisking away sweat. One study found that 85 percent of women who had night sweats got significant relief when using this system.
, a system that combines technology that allows you to set your own individual sleep temperature, depending on your needs. It both cools and warms your sleep experience while also whisking away sweat. One study found that 85 percent of women who had night sweats got significant relief when using this system. Alter your habits. Some common triggers of night sweats include caffeine, spicy foods, cigarettes, and alcohol.
Exercise every day. Even 20 minutes a day can be beneficial. Walking, dancing, tennis, spinning, yoga, and swimming are just a few suggestions.
Try natural supplements. The ability of black cohosh, genistein (a component of soy), and vitamin E to ease night sweats is mixed. Talk to a qualified healthcare professional before using these remedies.
Turn to alternatives. The North American Menopause Society suggests hypnosis as a treatment for hot flashes. Acupuncture also may reduce the severity or frequency of hot flashes.
Bottom line
Night sweats can be uncomfortable, and annoying, and cause you to lose sleep. However, there are numerous natural ways to combat this symptom, and we hope you try one or more of them and find relief. Sweet dreams!
[Editor's Note: WeAreMorphus is a sister company to Naturally Savvy and was founded by our founder, Andrea Donsky. WeAreMorphus offers information about perimenopause and menopause, as well as, supplements developed by women in menopause for women in menopause. You can learn more about the supplements here. Sleepus is specially formulated with four ingredients to help you sleep better.]
DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!
Read this next: How To Stay Cool When Sleeping
Sources
Mayo Clinic staff. Night sweats. Mayo Clinic.
North American Menopause Society. Bothered by hot flashes? Acupuncture may be the answer. 2014 Jul 14
Thurston RC et al. Prospective evaluation of nighttime hot flashes during pregnancy and postpartum. Fertility and Sterility 2013; 100(6):1667-72.


"Candy Cane" Latté

Do you remember picking the small candy canes off the Christmas Tree and enjoying them as a kid ?
We do , however , now we know about artificial flavors and colors and we try to avoid them as much as we can .
Although there are healthier candy cane options , we came up with a delicious tea-based latté to enjoy instead .
So take a few minutes from your busy holiday schedule and indulge in this delicious treat .
4 ounces of boiling water 4 ounces unsweetened dairy-free beverage 1 Bigelow Tea Peppermint Herbal Tea Bag or Peppermint @ @ @ @ @ @ @ cane or sprig of fresh mint ( optional ) 1 .
Boil 4 ounces of water .
2 .
Add Bigelow Peppermint Tea Bag to boiling water and let brew for 3-5 minutes .
3 .
While steeping boil dairy-free milk .
4 .
Mix tea and milk together .
You can mix them with a frother to create foam .
5 .
Sprinkle with nutmeg .
Enjoy !
DISCLAIMER : This article contains affiliate links , which means that if you click on one of the product links , Naturally Savvy will @ @ @ @ @ @ @ keep pumping out amazing articles like this one .
Thank you so much for your support !

Do you remember picking the small candy canes off the Christmas Tree and enjoying them as a kid? We do, however, now we know about artificial flavors and colors and we try to avoid them as much as we can. Although there are healthier candy cane options, we came up with a delicious tea-based latté to enjoy instead. So take a few minutes from your busy holiday schedule and indulge in this delicious treat.
Ingredients
4 ounces of boiling water
4 ounces unsweetened dairy-free beverage
1 Bigelow Tea Peppermint Herbal Tea Bag or Peppermint Bark Herbal Tea
Garnish with a candy cane or sprig of fresh mint (optional)
Directions
1. Boil 4 ounces of water.
2. Add Bigelow Peppermint Tea Bag to boiling water and let brew for 3-5 minutes.
3. While steeping boil dairy-free milk.
4. Mix tea and milk together. You can mix them with a frother to create foam.
5. Sprinkle with nutmeg. Enjoy!
More Latté ideas:
Delicious and Hydrating Superfood Lattés
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!


[Label Lesson] Pickles

Lisa Roth Collins is a Registered Holistic Nutritionist ( RHN ) and is the Marketing Manager at NaturallySavvy.com .
She is passionate about health and wellness and tries her best to make healthier choices every day for herself and her family .
Her journey to natural health was driven by her own struggles with digestive discomfort , depression , and anxiety .
Lisa returned to school in 2014 to study nutrition at the Canadian School for Natural Nutrition .
She threw herself into her studies so she could learn as much as she could to help herself feel better and @ @ @ @ @ @ @ being certified as an RHN , Lisa began her work at Naturally Savvy where she has been able to help so many people learn to make healthier choices for themselves .
Through her work , she has connected with so many incredible people in the industry whether other authors , influencers , or brands .
Plus , she is affectionately known as `` Techie Spice '' because of her ability to wrap her head around technology .
Every day she gets up with a renewed sense of energy and ready to make a @ @ @ @ @ @ @ Lisa 's content here .
In her spare time , Lisa loves to try new recipes , make delicious and nourishing meals , and she is an avid reader .
For more information about Lisa , check out her profile on here

Lisa Roth Collins is a Registered Holistic Nutritionist (RHN) and is the Marketing Manager at NaturallySavvy.com. She is passionate about health and wellness and tries her best to make healthier choices every day for herself and her family. Her journey to natural health was driven by her own struggles with digestive discomfort, depression, and anxiety. Lisa returned to school in 2014 to study nutrition at the Canadian School for Natural Nutrition. She threw herself into her studies so she could learn as much as she could to help herself feel better and thrive. Upon completing the program and being certified as an RHN, Lisa began her work at Naturally Savvy where she has been able to help so many people learn to make healthier choices for themselves. Through her work, she has connected with so many incredible people in the industry whether other authors, influencers, or brands. Plus, she is affectionately known as "Techie Spice" because of her ability to wrap her head around technology. Every day she gets up with a renewed sense of energy and ready to make a difference. You can read all of Lisa's content here . In her spare time, Lisa loves to try new recipes, make delicious and nourishing meals, and she is an avid reader. For more information about Lisa, check out her profile on here


naturallysavvy--2020-12-08--11 Ways to Relieve Stress in Your Life

11 Ways to Relieve Stress in Your Life

Do you know the secret to relieving stress in your life ?
Take action .
Worrying about it only fuels the fire .
If you really want to help reduce or eliminate stress and anxiety in your life , then identify several activities or methods that you enjoy and that fit into your lifestyle and make them a part of your stress-reduction routine .
Where should you begin ?
How about right here !
Read about healthy habits for managing stress and anxiety Genuine belly-busting laughter not only reduces the physical downfalls of stress , such as headache and fatigue @ @ @ @ @ @ @ Forced laughter doesn ’ t have the same impact , so feel it in your soul .
Watch your favorite comedians , movies , or YouTube videos .
Get together with friends who know how to laugh it up .
Laughter is the best medicine !
Scents have the power to soothe and calm the mind and body .
Essential oils are believed to act directly on the brain ’ s emotional centers .
Breathe in the aromas of oils shown to help promote calm , such as lavender , rose , rosemary @ @ @ @ @ @ @ Use an essential oil diffuser , a spritzer , add oils to your bath , or breathe in their aroma from a cotton ball or soft cloth .
Music is a universal language that has an ability to alleviate stress hormones ( cortisol ) and thus help promote calm .
Music has the ability to dampen levels of the hormone , cortisol , and ease stress in the process .
Tune into your favorite music whenever you can to help ease tension and stress .
If possible , don ’ t be afraid @ @ @ @ @ @ @ !
Moving to music is another way to rein in stress and anxiety .
Work it out !
The mind is a powerful tool , so let ’ s use it !
If you ’ ve never tried guided visualization , you may soon discover it is a great way to reduce stress and anxiety .
A great way to start is to listen to a guided imagery recording to help you visualize a sensory experience , such as walking on a beach , exploring a flower-filled meadow , or frolicking with puppies @ @ @ @ @ @ @ scene that appeals to you and then envision the sights , sounds , smells , tastes , and textures .
This visualization can take you away from your worries .
You don ’ t need a magician to get this stress relief .
Magic Bag is a product that comes in a variety of forms that can provide stress relief and pain reduction .
Each Magic Bag item is a hot compress when you heat it in a microwave and a cold compress when stored in the freezer .
These bags are filled @ @ @ @ @ @ @ to release moist heat .
Each Magic Bag conforms to the shape of any body part for children or adults .
Whether you need a travel pad , a neck to back pad , aromatherapy mittens or slippers , or character mini pads for kids , Magic Bag has a stress-reducing solution for you and your family .
What a great holiday gift !
This simple yet effective technique can be practiced just about anywhere .
One popular breathing process is 4-7-8 : breathe in deeply through your nose to the count of @ @ @ @ @ @ @ count of 7 , then release your breathe through your mouth to a count of 8 .
Repeat this routine at least five to seven more times , and do it several times a day .
Deep breathing can be combined with other anxiety-reducing techniques , such as guided visualization , meditation , and progressive relaxation .
It isn ’ t always possible to hop into a car or plane and take a vacation , but you can take a staycation .
Even if it ’ s only for a few hours ( @ @ @ @ @ @ @ longer ) , shut off your phone , put a “ do not disturb ” sign on your office or home door , tell your family and friends you are “ away , ” and just do something for you alone .
Read a book you ’ ve been dying to read .
Watch a movie .
Take a walk in the park .
Soak in an herbal bath with a cup of green tea .
Get a massage .
You deserve a staycation !
Here ’ s the skinny on meditation : @ @ @ @ @ @ @ about “ doing it right.
” Meditation is a practice .
Relax into it .
You also don ’ t need to sit cross-legged for hours .
Some people meditate while walking ( walking meditation ) , washing dishes , or sitting in their garden .
Twenty minutes a day can be helpful and is a great start .
The only “ secret ” to meditation is practicing it , and daily is highly recommended .
There are various techniques , and mindfulness is one of the more popular ones .
You can @ @ @ @ @ @ @ YouTube , in your library , and in group and individual classes in the community .
Read about 5 ways to reduce stress and boost your mood naturally Not for a picture , but with yoga !
Dozens of yoga poses support and promote relaxation , and you don ’ t have to be a gymnast to do them .
You can get professional instruction in classes or online .
( Be sure to check with your doctor before starting any exercise program . )
A 15-minute yoga program several times a week @ @ @ @ @ @ @ relax your body and mind and help you get through the day .
Yoga also can help reduce muscle pain , aid digestion , and improve sleep .
If you want to experience a sense of relaxation from the top of your head to the tips of your toes , then progressive relaxation is for you .
Get into a comfortable position lying down or sitting .
Beginning with your toes , tense each muscle group in your body , hold it for a few seconds and then release .
Work your way @ @ @ @ @ @ @ ’ t forget your arms and fingers ! )
.
Be sure to include your facial muscles , including your forehead .
Playing soothing music in the background is a nice touch !
A tried-and-true way to banish stress and tension is exercise .
Jogging , a game of tennis or racketball , swimming , Zumba , a brisk walk , lifting weights , or other physical activity can raise endorphin levels , which helps relieve pain and lifts mood .
Research shows that people feel calmer and that the relaxing effect lasts @ @ @ @ @ @ @ 30-minute exercise session .
Stress is a part of life , and a little stress is actually healthy .
However , unmanaged stress can cause inflammation throughout the body , muscle aches and pains , anxiety , irritability , loss of sleep , and other negative impacts .
Thankfully there are some wonderful , natural , effective ways to get stress under control and live your life to the fullest .
Try one or more of these stress management techniques and feel better soon !
Read this next : What You Should Know @ @ @ @ @ @ @ are the health benefits of yoga ?
Medical News Today 2019 Sep 23 Chamine I , Oken BS .
Expectancy of stress-reducing aromatherapy effect and performance on a stress-sensitive cognitive task .
Evidence Based Complementary and Alternative Medicine 2015 ; 2015:419812 .
Jackson EM .
FACSM stress relief : the role of exercise in stress management .
ACSM ’ s Health & Fitness Journal 2013 May/June ; 17 ( 3 ) :14-19 Li Y et al .
Progressive muscle relaxation improves anxiety and depression of pulmonary arterial hypertension patients .
Evidence-Based Complementary and @ @ @ @ @ @ @ Linnemann A et al .
Music listening as a means of stress reduction in daily life .
Psychoneuroendocrinology 2015 Oct ; 60:82-90 Nguyen J , Brymer E. Nature-based guided imagery as an intervention for state anxiety .
Frontiers in Psychology 2018 Oct 2 Zaccaro A et al .
How breath-control can change your life : A systematic review on psycho-physiological correlates of slow breathing .
Frontiers inhuman Neuroscience 2018 ; 12:353 .

Do you know the secret to relieving stress in your life? Take action. Worrying about it only fuels the fire. If you really want to help reduce or eliminate stress and anxiety in your life, then identify several activities or methods that you enjoy and that fit into your lifestyle and make them a part of your stress-reduction routine. Where should you begin? How about right here!
Read about healthy habits for managing stress and anxiety
Laugh it up
Genuine belly-busting laughter not only reduces the physical downfalls of stress, such as headache and fatigue; it also lifts your spirits. Forced laughter doesn’t have the same impact, so feel it in your soul. Watch your favorite comedians, movies, or YouTube videos. Get together with friends who know how to laugh it up. Laughter is the best medicine!
Smell the aroma
Scents have the power to soothe and calm the mind and body. Essential oils are believed to act directly on the brain’s emotional centers. Breathe in the aromas of oils shown to help promote calm, such as lavender, rose, rosemary, clary sage, and chamomile. Use an essential oil diffuser, a spritzer, add oils to your bath, or breathe in their aroma from a cotton ball or soft cloth.
Tune in to music
Music is a universal language that has the ability to alleviate stress hormones (cortisol) and thus help promote calm. Music has the ability to dampen levels of the hormone, cortisol, and ease stress in the process. Tune into your favorite music whenever you can to help ease tension and stress. If possible, don’t be afraid to break into a dance as well! Moving to music is another way to rein in stress and anxiety. Work it out!
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Visualize tranquility
Your mind is a powerful tool, so let’s use it! If you’ve never tried guided visualization, you may soon discover it is a great way to reduce stress and anxiety. A great way to start is to listen to a guided imagery recording to help you visualize a sensory experience, such as walking on a beach, exploring a flower-filled meadow, or frolicking with puppies in a field. You pick a scene that appeals to you and then envision the sights, sounds, smells, tastes, and textures. This visualization can take you away from your worries.
Try Magic
You don’t need a magician to get this stress relief. Magic Bag is a product that comes in a variety of forms that can provide stress relief and pain reduction. Each Magic Bag item is a hot compress when you heat it in a microwave and a cold compress when stored in the freezer. These bags are filled with organic grains chosen for their ability to release moist heat. Each Magic Bag conforms to the shape of any body part for children or adults. Whether you need a travel pad, a neck to back pad, aromatherapy mittens or slippers, or character mini pads for kids, Magic Bag has a stress-reducing solution for you and your family. What a great holiday gift!
Breathe it away
This simple yet effective technique can be practiced just about anywhere. One popular breathing process is 4-7-8: breath in deeply through your nose to the count of 4; hold the breath for a count of 7, then release your breath through your mouth to a count of 8. Repeat this routine at least five to seven more times, and do it several times a day. Deep breathing can be combined with other anxiety-reducing techniques, such as guided visualization, meditation, and progressive relaxation.
Take a staycation
It isn’t always possible to hop into a car or plane and take a vacation, but you can take a staycation. Even if it’s only for a few hours (but hopefully it can be a bit longer), shut off your phone, put a “do not disturb” sign on your office or home door, tell your family and friends you are “away,” and just do something for you alone. Read a book you’ve been dying to read. Watch a movie. Take a walk in the park. Soak in an herbal bath with a cup of green tea. Get a massage. You deserve a staycation!
Meditate
Here’s the skinny on meditation: you don’t have to worry about “doing it right.” Meditation is a practice. Relax into it. You also don’t need to sit cross-legged for hours. Some people meditate while walking (walking meditation), washing dishes, or sitting in their garden. Twenty minutes a day can be helpful and is a great start. The only “secret” to meditation is practicing it, and daily is highly recommended. There are various techniques, and mindfulness is one of the more popular ones. You can watch many meditation videos and instructions on YouTube, in your library, and in group and individual classes in the community.
Read about 5 ways to reduce stress and boost your mood naturally
Pose
Not for a picture, but with yoga! Dozens of yoga poses support and promote relaxation, and you don’t have to be a gymnast to do them. You can get professional instruction in classes or online. (Be sure to check with your doctor before starting any exercise program.) A 15-minute yoga program several times a week (or daily if possible) can relax your body and mind and help you get through the day. Yoga also can help reduce muscle pain, aid digestion, and improve sleep.
Try progressive relaxation
If you want to experience a sense of relaxation from the top of your head to the tips of your toes, then progressive relaxation is for you. Get into a comfortable position lying down or sitting. Beginning with your toes, tense each muscle group in your body, hold it for a few seconds, and then release. Work your way up to your body (and don’t forget your arms and fingers!). Be sure to include your facial muscles, including your forehead. Playing soothing music in the background is a nice touch!
Move it
A tried-and-true way to banish stress and tension is exercise. Jogging, a game of tennis or racketball, swimming, Zumba, a brisk walk, lifting weights, or other physical activity can raise endorphin levels, which helps relieve pain and lifts mood. Research shows that people feel calmer and that the relaxing effect lasts for several hours after a 20- to 30-minute exercise session.
Bottom line
Stress is a part of life, and a little stress is actually healthy. However, unmanaged stress can cause inflammation throughout the body, muscle aches and pains, anxiety, irritability, loss of sleep, and other negative impacts. Thankfully there are some wonderful, natural, effective ways to get stress under control and live your life to the fullest. Try one or more of these stress management techniques and feel better soon!
Read this next: What You Should Know About Stress and Collagen
Sources
Bubnis D. What are the health benefits of yoga? Medical News Today 2019 Sep 23
Chamine I, Oken BS. Expectancy of stress-reducing aromatherapy effect and performance on a stress-sensitive cognitive task. Evidence Based Complementary and Alternative Medicine 2015; 2015:419812.
Jackson EM. FACSM stress relief: the role of exercise in stress management. ACSM’s Health & Fitness Journal 2013 May/June; 17(3):14-19
Li Y et al. Progressive muscle relaxation improves anxiety and depression of pulmonary arterial hypertension patients. Evidence-Based Complementary and Alternative Medicine 2015; article 792895.
Linnemann A et al. Music listening as a means of stress reduction in daily life. Psychoneuroendocrinology 2015 Oct; 60:82-90
Nguyen J, Brymer E. Nature-based guided imagery as an intervention for state anxiety. Frontiers in Psychology 2018 Oct 2
Zaccaro A et al. How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers inhuman Neuroscience 2018; 12:353.


naturallysavvy--2020-12-08--Fruit Flour, Vegetable Flour, Nut Flour…Really?

Who knew you could make flour from apples , cashews , carrots , and even mangos !
It appears that as long as you can dry and pulverize it , you can make fruit flour , vegetable flour , and nut flour .
Why would you want to try any of these unique flours ?
It turns out there are plenty of health and culinary reasons , plus the pleasure of enjoying the different taste sensations they can provide .
Let ’ s take a look at some of the fruit flour , vegetable flour , and nut flour offerings @ @ @ @ @ @ @ you ready to try some alternative flours ?
Read about 7 substitute flours you may not know about One of the features of apple flour is that it contains up to four times the fiber of traditional all-purpose white flour , depending on the brand of apple flour you use .
While white flour contains about 3.4 grams of fiber per cup , the apple alternative can contain up to 16 grams .
Fiber supports your digestive health , helps lower cholesterol and blood glucose levels , and helps you feel fuller longer @ @ @ @ @ @ @ apples is gluten-free , but some brands add some gluten-containing flours to the mix .
Look for 100 percent apple flour , which is free of gluten , sugar , nuts , and dairy .
It also provides natural sweetness without added sugar and only 20 grams of carbs per ¼ cup .
Apple flour can be added to your favorite recipes for pancakes , cookies , cakes , waffles , muffins , and bread .
Try it with other alternative flours such as cashew or banana .
This is one of the @ @ @ @ @ @ @ are native to certain areas of Arabia , Africa , Madagascar , and Australia .
The fruit has a citrus-like flavor and it is rich in vitamin C and other antioxidants as well as fiber and is low in carbs ( 3 % per serving ) .
The fiber in baobab flour is prebiotic , which helps your body maintain healthy bacteria in your digestive tract .
Its mild flavor and the fact that 100 percent baobab flour is soy-free , grain-free , dairy-free , gluten-free , and nut-free , yet provides natural @ @ @ @ @ @ @ The flour can be used in cookies , cakes , muffins , pancakes , and breads .
You can combine it with other alternative flours , such as banana , almond , or pumpkin .
Beet flour has a hearty flavor with a slight sweetness that will spark up any recipe .
You can use beet flour as a fat replacer in some recipes , and it ’ s also a great thickening agent .
One hundred percent beet flour is paleo , vegan , and gluten-free friendly and is good for your @ @ @ @ @ @ @ that help dilate blood vessels .
You can add beet flour to water to make a nutritious beverage , stir it into smoothies , add it to sauces , soups , and gravies , and sprinkle it on salads .
Beets are a good source of vitamins A , B6 , and C , as well as iron , magnesium , folate , iron , calcium , and potassium .
Its color adds a festive look to any dish !
This beautiful flour can be used in many recipes and added to smoothies @ @ @ @ @ @ @ .
If you choose 100 percent carrot flour , you will have a gluten-free , vegan , paleo-friendly product that is a great source of vitamin A and beta-carotene .
Since carrots have a slightly sweet taste , the flour is a great addition to recipes for cakes , cookies , muffins , waffles , and smoothies .
Boost the nutritional value of foods you give to your children and give them nutritional value without them knowing !
The buttery taste of cashews comes through in the flour .
Cashew flour works well @ @ @ @ @ @ @ , apple , banana , and sweet potato flours in cakes , cookies , muffins , waffles , breads , and pancakes .
Look for 100 percent cashew flour , which is gluten-free and paleo and keto-friendly .
Cassava comes from a woody plant that is native to South America .
It ’ s perhaps best known as the root from which tapioca is made .
Cassava flour is gluten-free , nut-free , and has an earthy , nutty taste .
It can easily be swapped for regular wheat flour in gluten-free baking @ @ @ @ @ @ @ root must be cooked before eating it because the raw root is poisonous .
However , cassava flour is perfectly safe and is frequently used to make breads , brownies , and cookies , and it also can be used to thicken sauces and soups .
Try making your own tortillas with cassava flour .
Do you remember eating hot chestnuts during Thanksgiving and the holiday season ?
Now imagine that flavor in flour with a touch of natural sweetness .
It ’ s a great substitute for white flour in many recipes @ @ @ @ @ @ @ brownies , and unleavened bread .
It ’ s often used in pie crust and to make crepes .
Chestnut flour is rich in fiber and naturally gluten-free when the only ingredient is chestnuts .
This tasty flour is paleo-friendly but a little too high in carbs to meet keto guidelines .
It seems fitting that this superfood can be made into flour .
Just a few ounces of kale flour provides more than your daily requirement for vitamins A , C , and K , plus it ’ s also a good @ @ @ @ @ @ @ omega-fatty acids in kale can help reduce inflammation and also fight arthritis , autoimmune conditions , and asthma .
Look for kale flour that is 100 percent kale .
Once you get it home , you can use it to bread fish , add to soups , salads , pasta sauce , egg dishes , and smoothies , and bake with it .
Kale flour is gluten-free , paleo-friendly , and a great substitute for wheat and white flour .
This special flour has a slightly sweet citrus flavor and is a great @ @ @ @ @ @ @ , or tea .
You can satisfy your desire for sweetness naturally and also use it in combination with almond , pumpkin , banana , and apple flours .
Look for 100 percent mango flour that is made in the Western hemisphere .
Mango flour is dairy- , sugar- , and gluten-free , as well as vegan .
It is made from dried , ground mango seed kernels and should not be confused with amchoor , which is mango powder and derived from the fruit of the green mango .
Pecans have a @ @ @ @ @ @ @ , vitamins , and fiber , yet free of dairy , soy , and gluten .
Therefore these qualities pass along to pecan flour , which complements apple , banana , and sweet potato flours .
Pecan flour can be added to recipes for bread , cookies , muffins , waffles , and pancakes .
Pecan flour is low in carbs ( about 2 % of daily values for 1.1 oz serving ) and contains 3 grams of protein as well .
Be sure to get pecan flour rather than pecan meal , @ @ @ @ @ @ @ flakes while the flour is finely ground .
Alternative flours such as apple flour , cashew flour , kale flour , and pecan flour provide interesting and nutritious ways to experiment with ingredients and recipes .
It ’ s recommended you shop for alternative flours that contain one ingredient only : it namesake .
The use of mixed flour products may result in allergic-type symptoms .
[ Editor 's Note : Our sponsor , Hearthy Foods has flours of almost every source and flavor you can imagine .
Learn more about their flours @ @ @ @ @ @ @ K. Apple flour is the fiber-rich baking staple of the future .
2019 Nov 18

Who knew you could make flour from apples, cashews, carrots, and even mangos! It appears that as long as you can dry and pulverize it, you can make fruit flour, vegetable flour, and nut flour.
Why would you want to try any of these unique flours? It turns out there are plenty of health and culinary reasons, plus the pleasure of enjoying the different taste sensations they can provide.
Let’s take a look at some of the fruit flour, vegetable flour, and nut flour offerings on the market…there are more! Are you ready to try some alternative flours?
Read about 7 substitute flours you may not know about
Apple flour
One of the features of apple flour is that it contains up to four times the fiber of traditional all-purpose white flour, depending on the brand of apple flour you use. While white flour contains about 3.4 grams of fiber per cup, the apple alternative can contain up to 16 grams. Fiber supports your digestive health, helps lower cholesterol and blood glucose levels, and helps you feel fuller longer. Apple flour that contains 100 percent apples is gluten-free, but some brands add some gluten-containing flours to the mix. Look for 100 percent apple flour, which is free of gluten, sugar, nuts, and dairy. It also provides natural sweetness without added sugar and only 20 grams of carbs per ¼ cup.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Apple flour can be added to your favorite recipes for pancakes, cookies, cakes, waffles, muffins, and bread. Try it with other alternative flours such as cashew or banana.
Baobab flour
This is one of the more exotic alternative flours. Baobab trees are native to certain areas of Arabia, Africa, Madagascar, and Australia. The fruit has a citrus-like flavor and it is rich in vitamin C and other antioxidants as well as fiber and is low in carbs (3% per serving).
The fiber in baobab flour is prebiotic, which helps your body maintain healthy bacteria in your digestive tract. Its mild flavor and the fact that 100 percent baobab flour is soy-free, grain-free, dairy-free, gluten-free, and nut-free, yet provides natural sweetness, are all big perks. The flour can be used in cookies, cakes, muffins, pancakes, and breads. You can combine it with other alternative flours, such as banana, almond, or pumpkin.
Beet flour
Beet flour has a hearty flavor with a slight sweetness that will spark up any recipe. You can use beet flour as a fat replacer in some recipes, and it’s also a great thickening agent. One hundred percent beet flour is paleo, vegan, and gluten-free friendly and is good for your blood pressure too because beets contain nitrates that help dilate blood vessels.
You can add beet flour to water to make a nutritious beverage, stir it into smoothies, add it to sauces, soups, and gravies, and sprinkle it on salads. Beets are a good source of vitamins A, B6, and C, as well as iron, magnesium, folate, iron, calcium, and potassium. Its color adds a festive look to any dish!
Carrot flour
This beautiful flour can be used in many recipes and added to smoothies and juices to boost their nutritional value. If you choose 100 percent carrot flour, you will have a gluten-free, vegan, paleo-friendly product that is a great source of vitamin A and beta-carotene.
Since carrots have a slightly sweet taste, the flour is a great addition to recipes for cakes, cookies, muffins, waffles, and smoothies. Boost the nutritional value of foods you give to your children and give them nutritional value without them knowing!
Try these Hearthy Zucchini Carrot Pancakes
Cashew flour
The buttery taste of cashews comes through in the flour. Cashew flour works well with other alternative flours, including almond, apple, banana, and sweet potato flours in cakes, cookies, muffins, waffles, breads, and pancakes. Look for 100 percent cashew flour, which is gluten-free and paleo and keto-friendly.
Read about gluten-free flour blend
Cassava flour
Cassava comes from a woody plant that is native to South America. It’s perhaps best known as the root from which tapioca is made. Cassava flour is gluten-free, nut-free, and has an earthy, nutty taste. It can easily be swapped for regular wheat flour in gluten-free baking.
You may have heard that cassava root must be cooked before eating it because the raw root is poisonous. However, cassava flour is perfectly safe and is frequently used to make breads, brownies, and cookies, and it also can be used to thicken sauces and soups.
Try making your own tortillas with cassava flour.
Chestnut flour
Do you remember eating hot chestnuts during Thanksgiving and the holiday season? Now imagine that flavor in flour with a touch of natural sweetness. It’s a great substitute for white flour in many recipes, such as muffins, cakes, brownies, and unleavened bread. It’s often used in pie crust and to make crepes.
Chestnut flour is rich in fiber and naturally gluten-free when the only ingredient is chestnuts. This tasty flour is paleo-friendly but a little too high in carbs to meet keto guidelines.
Kale flour
It seems fitting that this superfood can be made into flour. Just a few ounces of kale flour provides more than your daily requirement for vitamins A, C, and K, plus it’s also a good source of fiber and iron. The omega-fatty acids in kale can help reduce inflammation and also fight arthritis, autoimmune conditions, and asthma.
Look for kale flour that is 100 percent kale. Once you get it home, you can use it to bread fish, add to soups, salads, pasta sauce, egg dishes, and smoothies, and bake with it. Kale flour is gluten-free, paleo-friendly, and a great substitute for wheat and white flour.
Mango flour
This special flour has a slightly sweet citrus flavor and is a great addition to your favorite dessert, smoothie, or tea. You can satisfy your desire for sweetness naturally and also use it in combination with almond, pumpkin, banana, and apple flours. Look for 100 percent mango flour that is made in the Western hemisphere.
Mango flour is dairy-, sugar-, and gluten-free, as well as vegan. It is made from dried, ground mango seed kernels and should not be confused with amchoor, which is mango powder and derived from the fruit of the green mango.
Pecan flour
Pecans have a buttery flavor and are rich in protein, vitamins, and fiber, yet free of dairy, soy, and gluten. Therefore these qualities pass along to pecan flour, which complements apple, banana, and sweet potato flours. Pecan flour can be added to recipes for bread, cookies, muffins, waffles, and pancakes.
Pecan flour is low in carbs (about 2% of daily values for 1.1 oz serving) and contains 3 grams of protein as well. Be sure to get pecan flour rather than pecan meal, the latter of which consists of pecan flakes while the flour is finely ground.
Bottom line
Alternative flours such as apple flour, cashew flour, kale flour, and pecan flour provide interesting and nutritious ways to experiment with ingredients and recipes. It’s recommended you shop for alternative flours that contain one ingredient only: it namesake. The use of mixed flour products may result in allergic-type symptoms.
[Editor's Note: Our sponsor, Hearthy Foods has flours of almost every source and flavor you can imagine. Learn more about their flours by visiting their website.]
Reference


naturallysavvy--2020-12-10--Gifts of Cheer Giveaway

Gifts of Cheer Giveaway

With the holiday season of 2020 upon us, we couldn't think of a better way to spread the cheer than giving away a lot of prizes valued at over $700 total. Although this year has been interesting in many ways (understatement) it was also the year that Naturally Savvy celebrated its 20th birthday. So to celebrate we are giving away gifts of cheer including:
Here's how to enter.
Like our post on Instagram and be sure to follow all the participating brands including @NaturallySavvy. Share our posts on Facebook, Twitter, or Instagram so more people can qualify to win gifts of cheer. Fill in the form here to be entered in the random drawing.
The giveaway is now closed. We made it to 20,000 followers on Instagram so thank you to all of our new followers.
Congrats to our winners:
Nicole B.
Jodi O.
Arthur D.
Dana P.
Dave G.
Kenny N.
Karen S.
FreyaJo C.
Gigi F.
Dianna T.
Richard J.
Terri M.
Abraham L.
Bev T.
Jim Z.
Julie A.
Judy B.
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Stay tuned for more giveaways in the new year.
After the giveaway closes on December 21st, 17 winners will be drawn at random to receive prizes. Although we would love to get you your prizes before Christmas this may not be possible (we allow 4-6 weeks fulfillment time to be on the safe side).
Please note: some prizes can only be shipped to US winners and some prizes are only available to Canadian winners.
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Cinnamon Roll Smoothie

Randy is the co-founder of NaturallySavvy.com and The Healthy Shopper .
She has been working in the natural health industry @ @ @ @ @ She is very passionate about healthy living by choosing natural and organic as much as @ @ @ @ @ love of cooking and sharing healthy recipes and is a fitness enthusiast .

Randy is the co-founder of NaturallySavvy.com and The Healthy Shopper. She has been working in the natural health industry for over 20 years. She is very passionate about healthy living by choosing natural and organic as much as possible, has a personal love of cooking and sharing healthy recipes and is a fitness enthusiast.


naturallysavvy--2020-12-12--House Plants that Produce Oxygen

House Plants that Produce Oxygen

How would you like to breathe easier and cleaner at home or in your office ?
You can do so by adding some selected house plants to your environment .
Certain house plants are better than others at adding oxygen to your living space and improving the overall air quality in that space .
The science behind this suggestion has been around for decades and actually started with a trio of investigators with NASA and the Associated Landscape Contractors of America .
They reported that specific house plants were good at removing off-gassing elements from building materials and furnishings as @ @ @ @ @ @ @ a natural air purifier because they produce oxygen from carbon dioxide ( which you exhale ) while also helping remove toxins from the air .
They perform this function not because they are concerned about our health but because it is what they do .
Tiny openings in the leaves take in air , and the plant absorbs the carbon dioxide and other substances from that air .
While the plant uses carbon dioxide to make food , it then releases oxygen and water back into the air .
Pollutants , on the @ @ @ @ @ @ @ roots of the plant , where they may be broken down , used by the plant , or released into the soil .
The use of plants to remove harmful elements from the air is called phytoremediation .
If you want to breathe easier at home or at work , feel good about the air your breathe , and know you are providing yourself and your family with better air quality , then consider adding one or more of the following air-purifying plants to your home or office space .
We will even @ @ @ @ @ @ @ flourish so you can reap the most benefits from it .
Aloe vera : This succulent is probably best known for its ability to help in the treatment of burns and cuts .
However , it also takes in benzene and formaldehyde .
If you want a healthy aloe vera , keep it in a sunny place .
It also should be planted in a pot with many drainage holes , because the plant does not do well in standing water .
Areca palm : This tropical plant can live in just about @ @ @ @ @ @ @ fronds that are adept at absorbing formaldehyde , toluene , and xylene .
Be aware , however , that the areca palm can top 7 feet in height .
If you purchase a small plant , it will grow about 6 to 10 inches a year in indirect sunlight .
These plants do enjoy water and fertilizer .
Bamboo palm : This plant loves the tropics as well as bright , indirect sunlight .
Placing the bamboo palm in your environment will help remove trichloroethylene , a toxin that can damage the kidneys @ @ @ @ @ @ @ palm by watering it when the soil is dry .
Never overwater the palm or let it sit in water or it will rot .
Boston ferns .
This frond-rich plant not only helps improve oxygen levels .
The Boston fern also assists in removing formaldehyde from the air .
Exposure to formaldehyde is associated with irritation to the eyes , nose , and throat , which suggests having a few Boston ferns in any area prone to formaldehyde exposure could be helpful .
Items associated with formaldehyde exposure include cigarettes , carpet @ @ @ @ @ @ @ , fertilizers , cosmetics , paints , varnishes , preserved foods , and insulation for electrical uses .
If you welcome a Boston fern into your environment , be prepared to give it a lot of space .
The beautiful fronds enjoy soil that is rich in peat moss and is watered frequently and stays wet .
You also should mist the plant once or twice a week for best growth .
Gerber ( aka , Gerbera ) daisies : If you like to color-coordinate your space , then Gerber daisies could be @ @ @ @ @ @ @ available in a variety of colors ( e.g.
, bright red or orange , yellow , medium and striking pink , peach , light purple , and white ) and sport broad , green leaves that absorb benzene , formaldehyde , and trichloroethylene from the air .
Gerber daisies enjoy direct sunlight and moist soil .
For best results , don ’ t allow the soil to dry between waterings .
Read about 7 ways to improve indoor air quality at home Peace lilies : Do you know which pollutants are lurking in @ @ @ @ @ @ @ of them are benzene and trichloroethylene , then it ’ s time to get some peace lilies .
If you want to grow this beautiful plant , you should know they do not tolerate the cold and that they enjoy a warm , humid climate .
They thrive in well-draining soil and indirect light .
Snake plant ( aka , mother-in-law ’ s tongue ) .
The snake plant comes in a combination of yellow and dark and light greens .
It effectively removes formaldehyde , benzene , toluene , xylene , and @ @ @ @ @ @ @ are often present in enclosed buildings .
This tough plant likes dry soil , so don ’ t water it too often because the roots can easily rot .
Avoid getting the leaves wet when watering .
Snake plants prefer indirect light .
Spider plant : If you want a plant that is super resilient and easy to care for , this is the one .
Spider plants can absorb many different indoor pollutants while gracing your room with its long , flowing leaves .
Be sure to give your spider plant lots @ @ @ @ @ @ @ does best in well-drained soil and when the soil is allowed to dry out between waterings .
Weeping fig : This official tree of Bangkok will look great and perform well in any room , but especially those with carpeting and furniture that may be off-gassing .
That ’ s because the weeping fig helps remove pollutants from these items .
You can keep your weeping fig healthy by providing consistent temperatures and lots of indirect sunlight .
Provide the plant with well-draining soil and only water it when the first 2 inches @ @ @ @ @ @ @ plants in your home or office is a great , eco-friendly way to clean the air of toxins .
Let us know which house plants you are welcoming into your bedroom , home , or office !
Arnold R. The 10 best plants to improve the air quality of your home .
.
5 house plants that produce the most oxygen .
2018 Nov 21

How would you like to breathe easier and cleaner at home or in your office? You can do so by adding some selected house plants to your environment. Certain house plants are better than others at adding oxygen to your living space and improving the overall air quality in that space.
House plants clean the air
The science behind this suggestion has been around for decades and actually started with a trio of investigators with NASA and the Associated Landscape Contractors of America. They reported that specific house plants were good at removing off-gassing elements from building materials and furnishings as well as air pollutants.
Read about houseplants as indoor air purifiers
Plants are a natural air purifier because they produce oxygen from carbon dioxide (which you exhale) while also helping remove toxins from the air. They perform this function not because they are concerned about our health but because it is what they do. Tiny openings in the leaves take in air, and the plant absorbs the carbon dioxide and other substances from that air.
While the plant uses carbon dioxide to make food, it then releases oxygen and water back into the air. Pollutants, on the other hand, are translocated to the roots of the plant, where they may be broken down, used by the plant, or released into the soil.
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The use of plants to remove harmful elements from the air is called phytoremediation. If you want to breathe easier at home or at work, feel good about the air your breathe, and know you are providing yourself and your family with better air quality, then consider adding one or more of the following air-purifying plants to your home or office space. We will even tell you how to make that plant flourish so you can reap the most benefits from it.
Which house plants clean the air
Aloe vera: This succulent is probably best known for its ability to help in the treatment of burns and cuts. However, it also takes in benzene and formaldehyde. If you want a healthy aloe vera, keep it in a sunny place. It also should be planted in a pot with many drainage holes, because the plant does not do well in standing water.
Areca palm: This tropical plant can live in just about any indoor environment. It has broad fronds that are adept at absorbing formaldehyde, toluene, and xylene. Be aware, however, that the areca palm can top 7 feet in height. If you purchase a small plant, it will grow about 6 to 10 inches a year in indirect sunlight. These plants do enjoy water and fertilizer.
Bamboo palm: This plant loves the tropics as well as bright, indirect sunlight. Placing the bamboo palm in your environment will help remove trichloroethylene, a toxin that can damage the kidneys and liver.
Care for your bamboo palm by watering it when the soil is dry. Never overwater the palm or let it sit in water or it will rot.
Boston ferns. This frond-rich plant not only helps improve oxygen levels. The Boston fern also assists in removing formaldehyde from the air. Exposure to formaldehyde is associated with irritation to the eyes, nose, and throat, which suggests having a few Boston ferns in any area prone to formaldehyde exposure could be helpful. Items associated with formaldehyde exposure include cigarettes, carpet, permanent press fabrics, cleaning agents, fertilizers, cosmetics, paints, varnishes, preserved foods, and insulation for electrical uses.
If you welcome a Boston fern into your environment, be prepared to give it a lot of space. The beautiful fronds enjoy soil that is rich in peat moss and is watered frequently and stays wet. You also should mist the plant once or twice a week for best growth.
Gerber (aka, Gerbera) daisies: If you like to color-coordinate your space, then Gerber daisies could be a good choice. These flowers are available in a variety of colors (e.g., bright red or orange, yellow, medium and striking pink, peach, light purple, and white) and sport broad, green leaves that absorb benzene, formaldehyde, and trichloroethylene from the air.
Gerber daisies enjoy direct sunlight and moist soil. For best results, don’t allow the soil to dry between waterings.
Read about 7 ways to improve indoor air quality at home
Peace lilies: Do you know which pollutants are lurking in your home or office? If two of them are benzene and trichloroethylene, then it’s time to get some peace lilies.
If you want to grow this beautiful plant, you should know they do not tolerate the cold and that they enjoy a warm, humid climate. They thrive in well-draining soil and indirect light.
Snake plant (aka, mother-in-law’s tongue). The snake plant comes in a combination of yellow and dark and light greens. It effectively removes formaldehyde, benzene, toluene, xylene, and trichloroethylene from the air. These toxins are often present in enclosed buildings.
This tough plant likes dry soil, so don’t water it too often because the roots can easily rot. Avoid getting the leaves wet when watering. Snake plants prefer indirect light.
Spider plant: If you want a plant that is super resilient and easy to care for, this is the one. Spider plants can absorb many different indoor pollutants while gracing your room with its long, flowing leaves.
Be sure to give your spider plant lots of bright yet indirect light. It does best in well-drained soil and when the soil is allowed to dry out between waterings.
Weeping fig: This official tree of Bangkok will look great and perform well in any room, but especially those with carpeting and furniture that may be off-gassing. That’s because the weeping fig helps remove pollutants from these items.
You can keep your weeping fig healthy by providing consistent temperatures and lots of indirect sunlight. Provide the plant with well-draining soil and only water it when the first 2 inches of soil are dry.
Bottom line
Using house plants in your home or office is a great, eco-friendly way to clean the air of toxins. Let us know which house plants you are welcoming into your bedroom, home, or office!
Air Pollution Attacks More Than Your Body Read this next:
Sources
Agency for Toxic Substances and Disease Registry. Toxic substances portal—formaldehyde . 2008 Sep
Arnold R. The 10 best plants to improve the air quality of your home. Earth.com
Plant Snap . 5 house plants that produce the most oxygen. 2018 Nov 21


naturallysavvy--2020-12-15--Gluten-Free Apple Flour Blueberry Scones

These gluten-free scones are made with pure apple flour .
Blended from fresh apples in Washington State , Hearthy Foods , makes this sweet flour that is perfect for baking .
Here we combine it with one of our favorite fruits , blueberries .
These scones are perfect for a snack or brunch .
Enjoy .
1 large egg or 1 batch flax egg ( 1 tbsp .
( 7grams ) flaxseed meal + 2 ½ tbsp .
( 37 ml ) water ) ¾ cup cold unsweetened non-dairy milk 1 cup ( 120 grams ) Hearthy Apple Flour ½ @ @ @ @ @ @ @ Flour ½ cup ( 52 grams ) Hearthy Coconut Flour 1 tbsp .
baking powder 2 tbsp .
coconut sugar or cane sugar ½ tsp .
sea salt Pinch of cinnamon Zest of one orange 6 tbsp .
room temperature coconut oil or coconut butter ( should be scoopable , not liquid and not frozen ) or chilled , unsalted butter ½ cup frozen or fresh blueberries A little additional sugar for sprinkling on the tops of the scones • Preheat the oven to 400°F and line a large baking sheet with parchment @ @ @ @ @ @ @ or measuring cup , mix together the egg or flax egg and non-dairy milk , set aside .
• Using a food processor or a blender , process the apple flour , oat flour , coconut flour , baking powder , sugar , salt , and cinnamon .
Add the zest and pulse .
• Add the coconut oil or butter in small pieces and pulse to combine .
Do not process , the mixture should not be uniform .
You should be able to see little bits of coconut oil and butter @ @ @ @ @ @ @ oil or butter by hand using your fingers or with a pastry cutter , cutting the oil or butter into the flour mixture .
The mixture should resemble coarse crumbs .
• Add the egg and non-dairy milk mixture and pulse or stir to JUST incorporate .
• Using a wooden spoon , add blueberries and gently stir once more to incorporate .
• Gently transfer to a floured surface and use your hands to form it into a disc about 1 inch in height .
Use a large knife to cut the @ @ @ @ @ @ @ .
Then use a floured spatula to transfer the scones to the prepared baking sheet .
Sprinkle the tops with a bit more sugar .
• Bake for 22-27 min or until fluffy and light golden brown on the edges .
Let cool slightly before enjoying .
Best when fresh .
Once completely cooled , store leftovers at room temperature in a sealed container for up to 3 days , or freeze .
These are delicious plain , but they would also be delicious heated with a bit of vegan or non-vegan butter @ @ @ @ @ @ @ links , which means that if you click on one of the product links , Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one .
Thank you so much for your support !

These gluten-free scones are made with pure apple flour. Blended from fresh apples in Washington State, Hearthy Foods, makes this sweet flour that is perfect for baking. Here we combine it with one of our favorite fruits, blueberries. These scones are perfect for a snack or brunch. Enjoy.
Ingredients
1 large egg or 1 batch flax egg (1 tbsp. (7grams) flaxseed meal + 2 ½ tbsp. (37 ml) water)
¾ cup cold unsweetened non-dairy milk
1 cup (120 grams) Hearthy Apple Flour
½ cup (52 grams) Hearthy Oat Flour
½ cup (52 grams) Hearthy Coconut Flour
1 tbsp. baking powder
2 tbsp. coconut sugar or cane sugar
½ tsp. sea salt
Pinch of cinnamon
Zest of one orange
6 tbsp. room temperature coconut oil or coconut butter (should be scoopable, not liquid and not frozen) or chilled, unsalted butter
½ cup frozen or fresh blueberries
A little additional sugar for sprinkling on the tops of the scones
Directions
Preheat the oven to 400°F and line a large baking sheet with parchment paper. In a small bowl or measuring cup, mix together the egg or flax egg and non-dairy milk, set aside. Using a food processor or a blender, process the apple flour, oat flour, coconut flour, baking powder, sugar, salt, and cinnamon. Add the zest and pulse. Add the coconut oil or butter in small pieces and pulse to combine. Do not process, the mixture should not be uniform. You should be able to see little bits of coconut oil and butter. You can also mix the coconut oil or butter by hand using your fingers or with a pastry cutter, cutting the oil or butter into the flour mixture. The mixture should resemble coarse crumbs. Add the egg and non-dairy milk mixture and pulse or stir to JUST incorporate. Using a wooden spoon, add blueberries and gently stir once more to incorporate. Gently transfer to a floured surface and use your hands to form it into a disc about 1 inch in height. Use a large knife to cut the circle into 6 or 8 even wedges. Then use a floured spatula to transfer the scones to the prepared baking sheet. Sprinkle the tops with a bit more sugar. Bake for 22-27 min or until fluffy and light golden brown on the edges. Let cool slightly before enjoying.
Makes 8 scones
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Best when fresh. Once completely cooled, store leftovers at room temperature in a sealed container for up to 3 days, or freeze. These are delicious plain, but they would also be delicious heated with a bit of vegan or non-vegan butter.
DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!


naturallysavvy--2020-12-17--Finding Solace During Times of Despair

Finding Solace During Times of Despair

During times of despair , many of us draw comfort from remembering and daydreaming about happy times .
These memories and daydreams nourish our mind , body , and soul and make our present reality more bearable as a form of temporary escapism .
I can relate because I ’ ve been using this coping strategy to deal with the coronavirus pandemic .
I ’ m feeling nostalgic and long for how my life used to be : weekends spent with family , outings with friends , hugs from my grandkids , and feelings of personal safety and economic security @ @ @ @ @ @ @ m also affected by the global state of affairs .
The news media bombards us every day with stories of political and social unrest , racial and religious tensions , natural disasters , and political divisiveness with people viciously attacking and bullying each other .
These environmental factors , coupled with personal challenges have a negative impact on our well-being .
With so much negativity , I find myself searching for strategies to self-soothe .
One strategy that works for me is retrieving memories of happy times filled with love , connection , @ @ @ @ @ @ @ my family and friends .
This activity makes my heart sing with joy .
I notice that my Facebook community is doing the same as they post photos of past memorable events , usually with family and friends .
It ’ s understandable that during high-stress situations , we seek peace and ways to comfort ourselves .
I gain strength and comfort from people I admire who have gone through traumatic events .
Many found solace by developing a rich inner life filled with happy memories that sustained them and helped them to @ @ @ @ @ @ @ is they found ways to transcend their grueling experiences .
For example , in his book , Man ’ s Search for Meaning , psychiatrist Dr. Victor Frankl , discusses conjuring up images of his wife during happy times and actually having conversations with her while marching to his work site as a slave laborer in the infamous Auschwitz death camp .
He also rose above his suffering by visualizing himself giving a lecture in the future on the psychology of the concentration camp .
In The Prison Letters of Nelson Mandela , @ @ @ @ @ @ @ ’ s happy childhood surrounded by love .
These memories sustained and nourished them and provided respite from their suffering and daily drudgery of their lives .
Now don ’ t get me wrong , I ’ m not comparing this pandemic to Dr. Viktor Frankl ’ s experiences in the Holocaust or to President Nelson Mandela ’ s incarceration at Robben Island Prison .
However , I feel better knowing that if they found comfort in their abhorrent environments , then I can surely find it during this pandemic .
They are @ @ @ @ @ @ @ that I can apply in my own times of crisis .
I started a project recently to retrieve joyful memories by looking through my twenty-one albums for photos that make me feel happy and alive .
Yes , I still print out pictures and put them into albums .
I found one of me standing in a field of sunflowers , another on a beach in Hawaii , several dancing , and many with my children and grandkids .
I ’ ve framed and mounted these heartwarming photos on a wall where I @ @ @ @ @ @ @ look at them , it brings me to my happy place .
And this makes me feel so good and boosts my morale when I need it .
Read more about The Healing Power of Gratitude There are many strategies to help us self-soothe and lift our spirits .
Here are suggestions to help you get started using a body , mind , and spirit approach to well-being .
• Start your day with a ritual practice to anchor and protect you against stress : listen to calming music and/or hum or sing @ @ @ @ @ @ @ as deep breathing , yoga , tai chi ; meditate ; pray ; read inspirational literature , etc .
• Practice the basics of well-being : • Do a relaxing activity : Use a diffuser with calming essential oils such as lavender , orange , ylang-ylang , or rose ; spend time in nature ; watch and listen to the fireplace channel on television , etc .
• Eat healthy foods .
Enjoy a comforting meal or food , perhaps from childhood .
• Give yourself positive pep talks .
Tell yourself something @ @ @ @ @ @ @ with challenges before .
I can do this , ” “ Past experience has shown me that this too will pass.
” • Get in touch with your feelings and find an emotional outlet .
Share your thoughts and feelings with a family member , friend , or therapist , someone you trust and who has a calming effect on you .
If you have no one to talk with , write in a journal .
• Connect to a higher meaning in life that provides an internal anchor : Deity , nature @ @ @ @ @ @ @ .
• Connect with family members , friends , and colleagues who have a calming effect on you .
Have lighthearted discussions .
Use humor .
Tell jokes .
Sing songs .
Stay away from or minimize contact with toxic people .
• Start a creative activity : dance ; write a poem ; color ( there are adult coloring books ) ; paint ; listen to and make music ; compile a photo album and/or scrapbook of memorable events , try a new recipe .
• Create a living space that nourishes @ @ @ @ @ @ @ with objects and mementos that have a calming effect .
It can be as simple as a special chair you call your own .
• Participate in pleasurable activities that give joy and meaning to your life .
Ask yourself the questions : “ What gives me pleasure ?
” “ What makes me happy ?
” Give yourself permission to be playful and silly .
• Incorporate joyful rituals into your everyday lifestyle : tell someone you love them ; show yourself kindness by treating yourself to something special such as a @ @ @ @ @ @ @ buy yourself flowers .
• As your day ends , focus on at least one positive experience that happened , e.g .
someone smiled at you ; the breeze on your face ; the sun infusing your body with warm energy ; a conversation that lifted your spirits .
• Think about or write down at least three things you are grateful for .
Remember to appreciate your body .
Consider keeping a gratitude journal .
Practice gratitude for the blessings in your life .
These are some suggestions to get your mind @ @ @ @ @ @ @ have others .
The key is to find ones that work for you and integrate them into your daily life .

During times of despair, many of us draw comfort from remembering and daydreaming about happy times. These memories and daydreams nourish our mind, body, and soul and make our present reality more bearable as a form of temporary escapism.
I can relate because I’ve been using this coping strategy to deal with the coronavirus pandemic. I’m feeling nostalgic and long for how my life used to be: weekends spent with family, outings with friends, hugs from my grandkids, and feelings of personal safety and economic security. Like many people, I’m also affected by the global state of affairs. The news media bombards us every day with stories of political and social unrest, racial and religious tensions, natural disasters, and political divisiveness with people viciously attacking and bullying each other. These environmental factors, coupled with personal challenges have a negative impact on our well-being.
With so much negativity, I find myself searching for strategies to self-soothe. One strategy that works for me is retrieving memories of happy times filled with love, connection, and laughter by looking at photos of my family and friends. This activity makes my heart sing with joy. I notice that my Facebook community is doing the same as they post photos of past memorable events, usually with family and friends. It’s understandable that during high-stress situations, we seek peace and ways to comfort ourselves.
Learn more about Developing a Resilience Mindset
I gain strength and comfort from people I admire who have gone through traumatic events. Many found solace by developing a rich inner life filled with happy memories that sustained them and helped them to cope. What they have in common is they found ways to transcend their grueling experiences.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
For example, in his book, Man’s Search for Meaning, psychiatrist Dr. Victor Frankl, discusses conjuring up images of his wife during happy times and actually having conversations with her while marching to his work site as a slave laborer in the infamous Auschwitz death camp. He also rose above his suffering by visualizing himself giving a lecture in the future on the psychology of the concentration camp. In The Prison Letters of Nelson Mandela, President Mandela reminisces about his son Makgatho’s happy childhood surrounded by love. These memories sustained and nourished them and provided respite from their suffering and daily drudgery of their lives.
Now don’t get me wrong, I’m not comparing this pandemic to Dr. Viktor Frankl’s experiences in the Holocaust or to President Nelson Mandela’s incarceration at Robben Island Prison. However, I feel better knowing that if they found comfort in their abhorrent environments, then I can surely find it during this pandemic. They are my role models who teach me lessons that I can apply in my own times of crisis.
I started a project recently to retrieve joyful memories by looking through my twenty-one albums for photos that make me feel happy and alive. Yes, I still print out pictures and put them into albums. I found one of me standing in a field of sunflowers, another on a beach in Hawaii, several dancing, and many with my children and grandkids. I’ve framed and mounted these heartwarming photos on a wall where I can easily see them. When I look at them, it brings me to my happy place. And this makes me feel so good and boosts my morale when I need it.
Read more about The Healing Power of Gratitude
There are many strategies to help us self-soothe and lift our spirits. Here are suggestions to help you get started using a body, mind, and spirit approach to well-being.
Start your day with a ritual practice to anchor and protect you against stress: listen to calming music and/or hum or sing to yourself; practice relaxation exercises such as deep breathing, yoga, tai chi; meditate; pray; read inspirational literature, etc.
Practice the basics of well-being: Move your body: e.g. exercising, dancing, playing a sport, bicycling, swimming, etc. Do a relaxing activity: Use a diffuser with calming essential oils such as lavender, orange, ylang-ylang, or rose; spend time in nature; watch and listen to the fireplace channel on television, etc. Eat healthy foods. Enjoy a comforting meal or food, perhaps from childhood. Stay hydrated. Get enough sleep.
Give yourself positive pep talks. Tell yourself something like: “I’ve dealt with challenges before. I can do this,” “Past experience has shown me that this too will pass.”
Get in touch with your feelings and find an emotional outlet. Share your thoughts and feelings with a family member, friend, or therapist, someone you trust and who has a calming effect on you. If you have no one to talk with, write in a journal.
Connect to a higher meaning in life that provides an internal anchor: Deity, nature, the universe, community, etc.
Connect with family members, friends, and colleagues who have a calming effect on you. Have lighthearted discussions. Use humor. Tell jokes. Sing songs. Stay away from or minimize contact with toxic people.
Start a creative activity: dance; write a poem; color (there are adult coloring books); paint; listen to and make music; compile a photo album and/or scrapbook of memorable events, try a new recipe.
Incorporate a positive word into your vocabulary, e.g. wonderful, delight, awesome.
Create a living space that nourishes and replenishes you as you surround yourself with objects and mementos that have a calming effect. It can be as simple as a special chair you call your own.
Participate in pleasurable activities that give joy and meaning to your life. Ask yourself the questions: “What gives me pleasure?” “What makes me happy?” Give yourself permission to be playful and silly.
Incorporate joyful rituals into your everyday lifestyle: tell someone you love them; show yourself kindness by treating yourself to something special such as a lingering bath with candles and music; buy yourself flowers.
As your day ends, focus on at least one positive experience that happened, e.g. someone smiled at you; the breeze on your face; the sun infusing your body with warm energy; a conversation that lifted your spirits.
Think about or write down at least three things you are grateful for. Remember to appreciate your body. Consider keeping a gratitude journal. Practice gratitude for the blessings in your life.
These are some suggestions to get your mind thinking of self-soothing strategies. You probably have others. The key is to find ones that work for you and integrate them into your daily life.