If you missed our monthly Functional Nutrition Talk, you can view it below. Please feel free to post any questions or comments! I would to also hear what nutrition needs you have, tips you would like to learn about and struggles you may be having in regards to developing your healing nutrition plan. I’m here to help! Please share in the comments. https://us02web.zoom.us/rec/share/FFWw43dvq_W4-nSCjNb9Yd9kci3kvSAdgYJ4uxhIIyOnIrIqy-oNt7clEsT488BA.tCl7svd2H0lAj5YN

Lack of adequate sleep affects your body and mind in several profoundly negative ways. To name a few, it impairs memory and reaction time, makes you more likely to make poor decisions, and makes it more difficult to learn. Additionally, it can put a damper on your mood, making you more cranky and negative – not good if you’re seeking to maintain a healing mindset! Not to mention how much it interferes with physical healing. Did you know that healing occurs 2x faster while you sleep? So tonight, make sure you get a full 8 hours of sleep. And don’t be scrolling on your phone before bed! The blue light interferes with your circadian rhythm and inhibits your body’s production of melanin, the sleep hormone. In fact, kick the phone out of the room. No tech in the room improves sleep quality and health dramatically! How's your sleep these days?

How to eat healthy during the holidays: Are you struggling with how to stay on your healthy meal plan this holiday season? The holidays can be challenging time to keep on a healthy eating plan, while being tempted by holiday parties and traditional foods that don’t serve us well nutritionally. Join Coach Lisa to learn how make healthy choices during holiday gatherings and learn how to set yourself up for success! Here are a few tips: 1. Release the all or nothing mindset! Lose the mindset that you'll "get back on track in January." 2. Prioritize nourishment, and "real" meals. Going to a holiday party? BRING a healthy nutritious side dish for you & others to enjoy.. 3. Put a healthy flair on traditional dishes. Traditions during the holidays can be an important family connection time. We want to honor some of those traditions. Look for healthy cleaner versions of some of the traditional foods. 4. Eat a nutrient dense meal before attending a holiday party. You will be less tempted to grab some of those holiday snacks. 5. Keep other aspects of your health in check. Aside from the physical, emotional, & mental aspects of food, it's important to look at your health holistically during the holiday chaos.

This is a great addition to a classic soup recipe to add an extra anti-inflammatory punch to your recovery routine! Ingredients: - 1 onion, finely diced - 3 garlic cloves, minced - 2 medium carrots, sliced - 3 celery stalks, sliced - 12 oz Yukon gold potatoes (340 g), cubed - 2 tsp cumin - 1 tsp turmeric - 2 tsp paprika - 1-inch ginger piece, peeled and grated - 1 tsp Himalayan salt - Freshly ground black pepper to taste - 4 cups vegetable broth - 1 tbsp tomato paste - 8.5 oz crushed tomatoes - 6 oz red lentils, dry - 2 cups kale - ½ cup fresh parsley, finely chopped - 1 tbsp lemon juice Place a large pot over medium heat and add the onion, garlic, carrots, celery, potatoes and spices (cumin, turmeric, paprika, ginger, salt and pepper). Sauté everything in a splash of water for 5 minutes, stirring frequently. Add liquids & lentils Add the vegetable broth, tomato paste and crushed tomatoes. Stir and bring to a boil before adding the dry lentils and mixing everything well. Turn the heat to low, cover the pot and let your soup simmer for 15 minutes until the lentils are cooked and the potatoes are tender but not overcooked. Add kale, parsley & lemon juice Season with more salt and pepper to taste, then add the spinach and let simmer for five more minutes. Turn off the heat, add the chopped parsley and lemon juice and divide between serving bowls. PS: make this recipe next level for healing, add dark, aged miso paste at the end of cooking! Just be sure not to boil it after adding the miso. Enjoy!

FOR THE ROASTED VEGETABLES: • 1 1/2 tablespoons coconut oil • 3 cups cubed butternut squash • 2-3 carrots, peeled and sliced • 1/2 red onion, cut into 1/2 in wedges • 1 teaspoon dried rosemary • 2 cloves garlic, minced 1 dash Sea salt and ground black pepper FOR THE BARLEY: • 1 cup barley • 1 cup vegetable broth • 1 cup water FOR THE SALAD: • 1:2 bag (5 oz) arugula • 1/2 lemon, juiced • 1/2 teaspoon lemon zest • 1 tablespoon apple cider vinegar • 1 tablespoon olive oil • 1/3 cup chopped almonds • Sea salt and ground black pepper, to taste Preheat the oven to 375 degrees Fahrenheit. In a large mixing bowl, toss squash, carrots, and red onion in coconut oil, rosemary, and garlic and spread in a single layer on a baking sheet. Sprinkle with salt and pepper and bake until tender and lightly browned, about 45-55 minutes. Once roasted, transfer to a large mixing bowl. Meanwhile, bring broth and water to a boil in a small saucepan. Add the barley, reduce to a simmer and cook until tender, about 15-20 minutes. Now, add cooked barley and roasted vegetables to a large mixing bowl. While still hot, stir in the arugula so that it wilts slightly. Stir in the lemon juice, lemon zest, vinegar, olive oil, and almonds. Season with additional salt and pepper, to taste. Serve warm.

Roasted Carrot Soup The best way to eat carrots, in my opinion, is roasted. And they make the best soup!! Ingredients: 2 pounds carrots 3 tablespoons olive oil, divided ¾ teaspoon fine sea salt, divided 1 medium yellow onion, chopped 2 cloves garlic, pressed or minced ½ teaspoon ground coriander ¼ teaspoon ground cumin 4 cups vegetable broth (or water) 2 cups water 1 tablespoon coconut oil or ghee 1 ½ teaspoons lemon juice Freshly ground black pepper Preheat the oven to 400 degrees Fahrenheit. Line a large rimmed baking sheet with parchment paper. To prepare your carrots, cut them on the diagonal so each piece is about ½″ thick. Place the carrots on the baking sheet. Add 2 tablespoons oil and ½ teaspoon of the salt. Toss until the carrots are lightly coated in oil and seasonings. Arrange them in a single layer. Roast the carrots until they’re caramelized on the edges and easily pierced through by a fork, 25 to 40 minutes, tossing halfway. Note: Heirloom carrot varieties will roast in as little as 25 minutes, but common carrots are more dense and typically require 35 to 40 minutes. Once the carrots are almost done roasting, in a Dutch oven or soup pot, warm the remaining 1 tablespoon oil over medium heat. Add the onion and ¼ teaspoon salt. Cook, stirring occasionally, until the onion is softened and turning translucent. Add the garlic, coriander and cumin. Cook until fragrant while stirring constantly, about 30 seconds to 1 minute. Pour in the vegetable broth and water, while scraping up any browned bits on the bottom with a wooden spoon or sturdy silicone spatula. Add the roasted carrots to the pot when they are out of the oven. Bring the mixture to a boil then reduce the heat as necessary to maintain a gentle simmer. Cook for 15 minutes, to give the flavors time to meld. Once the soup is done cooking, remove the pot from the heat and let it cool for a few minutes. Then, carefully transfer the hot soup to a blender, working in batches if necessary. Add the coconut oil, lemon juice, and several twists of black pepper. Blend until completely smooth. Add additional salt and pepper if necessary, to taste. Add a little more lemon juice if it needs more zing. Blend again, and serve.

What is Liver Qi Stagnation and What You Can Do About It? If you are facing any illness, much less cancer, your liver is one of the most essential organs to consider. For many reasons, it is commonly stagnated ... and stagnation creates disease. Stagnation is when energy no longer flows adequately or freely! This energy, in Traditional Chinese Medicine, is known as Qi. Liver Qi is largely responsible for the movement of energy through the entire body and the free flow of blood, which provides fluids and nourishment. Liver Qi can become blocked or slowed down as a result of anxiety or stress, as well as certain foods in the diet, and the consumption of alcohol and caffeine. When this happens, different symptoms can occur. Symptoms of Liver Qi Stagnation Can Include: * pain along the ribs * fullness in the upper abdomen * irritability * moodiness * depression * anger * muscular pain * finger/toenail problems * breast distention or tenderness * bitter taste in the mouth * the feeling of a lump in the throat * stomach ache Activities that can help: * Exercise such as walking, running, swimming, dancing, jumping, biking * Tai Chi or Qi Gong * Time spent outdoors * Creative pursuits that you enjoy * Meditation and deep breathing * Focusing on what you are grateful for Food can also be used to treat or prevent liver Qi stagnation They include: * watercress * onions * turmeric * basil * bayleaf * cardamom * marjoram * cumin * fennel * dill * black pepper * rosemary * lemon balm * mint * mustard greens * beets * taro root * strawberry * chestnut * pinenuts * cherries * cabbage * turnips * cauliflower * broccoli * Brussel sprouts * peach * rye * romaine lettuce * asparagus * radish leaves * citrus peel * dandelion root * milk thistle seeds * chamomile flowers * quinoa * lemon /lime /grapefruit Foods That Detox and Cool The Liver: * celery * mung beans * seaweed * cucumber * rhubarb root * tofu * millet * mushrooms * radish And for a very refreshing and harmonizing liver support cooler, here's a great recipe. * raw honey * apple cider vinegar Combine one TBSP of unrefined apple cider vinegar and one TBSP of raw local honey with one cup of filtered water, mix well, add an ice cube and enjoy.

Easy, delicious, nutritious! You'll love this one for breakfast! Makes 4 servings.. 2 cups unsweetened coconut milk ½ cup chia seeds 2-4 tbsp local, raw honey 1 tsp ground turmeric ½ tsp ground cinnamon ½ tsp ground ginger ¼ tsp ground cardamom ⅛ tsp black pepper ⅛ tsp sea salt Large handful of blueberries, strawberries, raspberries. In a bowl, whisk together the chia pudding ingredients until well-combined. Divide the mixture into four small glasses or bowls, cover with plastic wrap, and place in the refrigerator for 2 hours to overnight. Give the chia pudding a good stir so that the texture is even throughout. Top with fruit of your choice.

Tuscan Bean Stew A yummy hearty bean stew. This recipe doesn't disappoint! 2 tablespoons extra coconut oil 1 large onion chopped 2 medium carrots chopped 1 rib celery chopped 5 leaves sage finely chopped 1 sprig rosemary finely chopped 3 cloves garlic finely chopped ¼ teaspoon red pepper flakes 2 cups crushed tomatoes 1 cup vegetable broth or water 4 cups soaked, and cooked white beans 1 teaspoon sea salt black pepper Heat 2 tablespoons of coconut oil in a large skillet; add 1 the onion, carrots, and celery (all chopped), and saitee gently on medium-low heat for 5 minutes. Add the sage, rosemary, garlic (all finely chopped), and ¼ teaspoon red pepper flakes. Sautee for 2 more minutes. Add the tomatoes, vegetable broth, beans (drained), salt, and black pepper. Simmer for 20 minutes, stirring occasionally. Taste and adjust for seasoning, You can top it with fresh parsley, good quality extra virgin sesame or olive oil, and a squeeze of lemon.

Struggling to sleep? Mind running a mile a minute during the night? Tossing and turning? Dozing off only to wake up 20 minutes later? There's an opportunity for you to improve this problem that you've likely never heard before. ‼️Visualization‼️ Before you go to bed do some visualization. Visualize a good night's sleep. Visualize being relaxed and peaceful. Visualize yourself releasing the day that lies behind you. Visualize yourself relaxed and rested, strong, ready for the day. Visualize yourself achieving your goals and dreams. Visualize yourself healing. Visualize yourself manifesting your every need and desire. Visualize the outcome you seek. When you are asleep your subconscious is not! By visualizing before bed, you give it a project. It will be correlating you to create your vision. Your subconscious mind will start working for you while you sleep rather than disturbing your sleep. When you wake up in the morning, you will be in the flow of creation, attraction and manifestation. You’ll be rested and ready to receive! Sweet dreams! (shared)

3 Ingredients vegan nutella recipe: INGREDIENTS⁣ : * 1 cup hazelnuts⁣ * 1½ tbsp cacao/cocoa powder⁣ * 12 dates⁣ * water (⅔-1cup)⁣ ⁣ DIRECTIONS⁣ : 1. Preheat the oven to 360F/180C⁣ 2. Bake the hazelnuts on a baking tray for 12min⁣ 3. In the blender or food processor, blend the dates and warm water on high until smooth. Set it aside⁣ 4. When the nuts are done, transfer to the blender and blend on low. Gradually increase to medium until it turns into hazelnut butter.⁣ 5. Add the blended dates and cocoa powder into the blender⁣ 6. Start blending on low and gradually (and slowly) increase to high ⁣ 7. Stop the blender to scrape down the sides if needed. Be patient!⁣ 8. Once the nut butter is smooth and glossy, its done!⁣

The Healing Power Of Nutritional Yeast What is that? It is an inactivated yeast that tastes like cheese. These yellow flakes are high in protein, minerals and beta glucans, known for their cancer busting properties. So, What Are Beta Glucans? Beta glucans are sugar compounds found in bacteria, yeast, fungi, algae and plants such as oats and barley. They are a source of soluble fiber, and research proves that they reduce high cholesterol and improve skin conditions such as eczema, bedsores, wounds, and radiation therapy burns. Benefits Include… * Supporting the immune system to fight bacterial infections. * Enhancing the activity of natural killer cells, a part of the immune system that recognizes and attacks cancer cells. * Improving the gut microbiome. Beta glucans are prebiotics, which is food for the healthy bacteria in the human digestive system. How Does Beta Glucan Work? Beta glucans don’t attack cancer directly, but they indirectly stimulate the immune system to attack cancer cells. Beta glucans are first absorbed in the small intestine and broken into smaller parts. These substances then enter into circulation where they interact with bone marrow and various parts of the immune system. Once they are in the immune system, beta glucans: *Enhance immune activation, which translates into anti-cancer activity. * Spur immune cells to produce anticancer compounds called cytokines, which regulate inflammation and help the immune system fight cancer. Back to nutritional yeast… Sprinkle over brown rice, add to a salad, use on vegetable casseroles, or add to sauces for a great cheesy taste packed with benefits. It is just another addition that will empower your recovery. Have you tried adding nutritional yeast to you nutrition and healing plan?

https://www.forksoverknives.com/recipes/vegan-salads-sides/herb-grilled-baby-squash-mushrooms/(https://www.forksoverknives.com/recipes/vegan-salads-sides/herb-grilled-baby-squash-mushrooms/)

Medicinal mushroom broth is a sipping broth made with or seasoned by mushrooms. It is known to activate the immune system, decrease inflammation, re-mineralize the body, and more. It improves digestion, nourishes the blood, and provides an invigorating dose of energy. Ingredients: * 1 medium yellow onion (halved) * 2 garlic bulbs (halved) * 3 medium celery ribs (chopped into 2 inch pieces) * 1 small leek (washed and cut into quarter-inch pieces — including the green part) *10 dried shiitake mushrooms * 6 fresh cremini mushrooms * ½ cup of fresh maitake mushrooms (broken up into small pieces) * 1 cup of lions mane mushrooms, chopped * 1 piece of kombu (one of my favorite sea vegetables!) * 1 tsp. of Himalayan salt * 1 tbsp. apple cider vinegar * 8 cups of water Place all of the ingredients into your pot: - Instant Pot: Cook for 1 hour under high pressure. - Slow cooker: Cook for 3-4 hours on low. - Stove top: Simmer for 4-6 hours or until the broth has a dark rich color. Turn off the heat, strain the broth through a sieve, and discard the solids. Serve immediately or store in the refrigerator for up to 5 days or in the freezer for up to 3 months.

Medicinal mushrooms have been known and used for thousands of years. But like so many other natural foods and medicinals, they fell out of mainstream attention in the last century. They are finally gaining attention again though. These adaptogenic gems offer so many benefits for our bodies to maintain good health. Let’s explore them a bit. What is their nutritional value? Medicinal mushrooms are one of the most healing plants on earth. Although not particularly high in any one vitamin and mineral, they possess a wide array of life promoting nutrients and other beneficial compounds that have truly remarkable healing properties. Medicinal mushrooms are primarily consumed through supplementation and tea. A few like Lions Mane, and shiitake can be consumed in a variety of dishes. No matter how you choose to take them, you will receive the nutritional benefits of these highly healthy fungi. The Top 7 Medicinal Mushrooms: * Lion’s Mane Mushroom * Reishi Mushroom * Cordyceps Mushroom * Chaga Mushroom * Turkey Tail Mushroom * Shiitake Mushroom * Maitake Mushroom So, what are the nutritional properties of these medicinal mushrooms? * Good source of B-vitamins * Rich in potassium, niacin, calcium, magnesium, selenium, copper, and phosphorous * Rich in antioxidants * Excellent source of beta glucans, polysaccharides, and triterpenes * 18% protein * Extremely antibacterial, viral, and fungal At first glance, that may not seem impressive. But, the true magic in these mushrooms comes from their antibacterial, viral, and fungal qualities as well as their beta glucan, polysaccharide, and triterpene content. Due to their immune modulating properties, medicinal mushrooms have the ability to heal a wide variety of conditions, from simple to extreme. Some of these benefits include: * Balancing the immune system (strengthening a sluggish one, and calming an overactive one) * Reducing or eliminating allergies * Healing of tumors * Lowering blood sugar * Fighting cancer * Reducing physical and mental stress * Reducing inflammation * Help healing arthritis * Stimulating and protecting the liver * Helping restore proper kidney function * Strengthening the cardiovascular system * Helping reverse skin disease * Helping heal digestive disorders As you can see, medicinal mushrooms support the key areas of the body, namely the immune system and the liver, which when healthy, will help support a strong attack on foreign invaders and properly detoxify the body. Medicinal mushrooms are also exceptional adaptogens, which means they nicely support your adrenals. This is crucial to true health in today’s stress filled world. Specifically... * Lion’s Mane Mushrooms supports healthy brain function & neuron regeneration. * Reishi Mushrooms benefit sleep and acts as potent immune modulator. * Cordyceps Mushrooms Improve lung capacity and increase energy. * Chaga Mushrooms boost digestion and clears/protects skin. * Turkey Tail Mushrooms boost immune system function. * Shiitake Mushrooms improve cardiovascular health. * Maitake Mushrooms help to regulate blood pressure and support immune function. How do you use medicinal mushrooms in your diet? Some medicinal mushrooms have a very bitter taste, and don’t do well in food applications. A few exceptions to this would be lion's mane, shiitake, and maitake, which can all be used as a delicious compliment to many dishes. Most other medicinal mushrooms can be enjoyed through tea, but the majority of people consume them through capsules, superfood powders and elixirs. You can blend them into your smoothies, mix them with other superfoods to make potent medicinal hot beverages. Once you tap into the healing benefits of medicinal mushrooms, you’ll never want to be without them again. Their unique ability to heal and empower the health of the body are simply unmatched.

Our stress response system is intimately connected to our immune system. Think about it—you’re in a forest and you stumble on a mountain lion. Your body is not only preparing to fight or run, it’s (wisely) preparing to get hurt. A series of cascading hormonal reactions occur, one of which sends signals to the immune system to ramp up the kind of inflammatory processes that will help heal wounds. Interestingly, our stress response also downshifts the production of immune cells that guard against viruses and bacteria. If you’re facing off with a lion, what’s smarter, sending out the troops that heal wounds or the battalion that fights influenza? Unfortunately, having an acute, temporary stress response works out well for us only when we are actually facing the equivalent of a lion. When we are living as if every shadow and twig breaking is a lion, that is a chronic stress response—which is not where our bodies like to hang out, because it is so physiologically taxing. When we are chronically activating that stress response, researchers have found that we are inviting chronic inflammation (those first‑responder immune cells just don’t stop), which is linked to higher rates of cardiovascular disease, cancer, and autoimmune disorders. This is all evidence of an immune system gone awry. When your body is in a chronic state of stress, it becomes its own worst enemy, disrupting the normal immune processes and functioning that we depend on. Our stress response system is intimately connected to our immune system. —@JasonWachob @ColleenWachob Co-CEOs @mindbodygreenC(https://twitter.com/intent/tweet?url=https%3A%2F%2Fwww.bluezones.com%2F2023%2F06%2Frelationships-strengthen-immune-system%2F&text=Our%20stress%20response%20system%20is%20intimately%20connected%20to%20our%20immune%20system.%20%E2%80%94%40JasonWachob%20%40ColleenWachob%20Co-CEOs%20%40mindbodygreen&via=bluezones&related=bluezones)LICK TO TWEET(https://twitter.com/intent/tweet?url=https%3A%2F%2Fwww.bluezones.com%2F2023%2F06%2Frelationships-strengthen-immune-system%2F&text=Our%20stress%20response%20system%20is%20intimately%20connected%20to%20our%20immune%20system.%20%E2%80%94%40JasonWachob%20%40ColleenWachob%20Co-CEOs%20%40mindbodygreen&via=bluezones&related=bluezones) It’s well known that loneliness and lack of social connection can impart a huge amount of stress, triggering the kind of immune dysfunction that results from an overactive stress response. In that sense, it’s not surprising that social isolation can make you more prone to illness. In one study, researchers even found that people who were socially isolated were 45 percent more likely to get sick with a common cold. It doesn’t take a Nobel Prize to figure out that the opposite is probably true—meaningful connection with others can improve our immune systems. In an article in Psychology Today, Emma Seppälä, PhD, wrote, “Social connection strengthens our immune system (research by Steve Cole shows that genes impacted by social connection also code for immune function and inflammation), helps us recover from disease faster, and may even lengthen our life.” It’s no surprise that love is powerful medicine. Social connection strengthens our immune system, helps us recover from disease faster, and may even lengthen our life. —@emmaseppalaC(https://twitter.com/intent/tweet?url=https%3A%2F%2Fwww.bluezones.com%2F2023%2F06%2Frelationships-strengthen-immune-system%2F&text=Social%20connection%20strengthens%20our%20immune%20system%2C%20helps%20us%20recover%20from%20disease%20faster%2C%20and%20may%20even%20lengthen%20our%20life.%20%E2%80%94%40emmaseppala&via=bluezones&related=bluezones)LICK TO TWEET(https://twitter.com/intent/tweet?url=https%3A%2F%2Fwww.bluezones.com%2F2023%2F06%2Frelationships-strengthen-immune-system%2F&text=Social%20connection%20strengthens%20our%20immune%20system%2C%20helps%20us%20recover%20from%20disease%20faster%2C%20and%20may%20even%20lengthen%20our%20life.%20%E2%80%94%40emmaseppala&via=bluezones&related=bluezones) How Positive Relationships Can Boost Your Longevity The science of longevity has some important things to say about social connection as well. In our interview, Zaraska referenced studies that demonstrated exercise lowers your mortality risk by 20 to 40 percent, and having a good diet is more or less the same at about 30 percent. But, remarkably, being in a good romantic relationship, having friends, and being connected to your community can lower your mortality risk by 45 percent (similar to the 50 percent lowered risk found in Holt‑Lundstad’s meta‑analysis). Even though diet and exercise are critical to health and life span, these numbers suggest we are really missing something when we exclude social connection from the menu of healthy living practices. The wellness world is so focused on nutrition and exercise that it’s easy to lose sight of our mental, emotional, and spiritual well‑being. Humans are social beings. We evolved together, and we are still facing threats together, sharing discoveries together, and finding meaning together. It makes perfect sense that our physical health remains dependent on the strength of our connections to our tribe, whoever they might be. Science is just beginning to understand how critical these relationships are to our gene expression, stress response, immune system, microbiome, and even sleep. The wellness world is so focused on nutrition and exercise that it’s easy to lose sight of our mental, emotional, and spiritual well‑being. Humans are social beings. —@JasonWachob @ColleenWachob Co-CEOs @mindbodygreenC(https://twitter.com/intent/tweet?url=https%3A%2F%2Fwww.bluezones.com%2F2023%2F06%2Frelationships-strengthen-immune-system%2F&text=The%20wellness%20world%20is%20so%20focused%20on%20nutrition%20and%20exercise%20that%20it%E2%80%99s%20easy%20to%20lose%20sight%20of%20our%20mental%2C%20emotional%2C%20and%20spiritual%20well%E2%80%91being.%20Humans%20are%20social%20beings.%20%E2%80%94%40JasonWachob%20%40ColleenWachob%20Co-CEOs%20%40mindbodygreen&via=bluezones&related=bluezones)LICK TO TWEET(https://twitter.com/intent/tweet?url=https%3A%2F%2Fwww.bluezones.com%2F2023%2F06%2Frelationships-strengthen-immune-system%2F&text=The%20wellness%20world%20is%20so%20focused%20on%20nutrition%20and%20exercise%20that%20it%E2%80%99s%20easy%20to%20lose%20sight%20of%20our%20mental%2C%20emotional%2C%20and%20spiritual%20well%E2%80%91being.%20Humans%20are%20social%20beings.%20%E2%80%94%40JasonWachob%20%40ColleenWachob%20Co-CEOs%20%40mindbodygreen&via=bluezones&related=bluezones) While we wait for all the data to roll in about the mechanisms of this social and physical health connection, we have a pretty strong basis for action already. So then the next question is, how do we strengthen our social ties? First, let’s start with some definitions. Researchers and scientists who study human relationships and their intersection with our health define social connection a number of ways. In the previously mentioned meta‑analysis of social connection and mortality risk, Holt‑Lundstad describes the aspects of social connection that are most studied: @JasonWachob @ColleenWachob Co-CEOs @mindbodygreenWhile those measures are used in scientific studies, it’s not all that helpful for those of us who want to know exactly what kind of social connection benefits health and happiness. So, this is what we’ll say: On a personal level, most of us know what it feels like to be in a relationship, whether with a friend, family member, or romantic partner, where we feel seen, supported, and connected in a way that makes our lives better. A strong social tie is the friend you know you can always call when things get really bad, even though they live three thousand miles away. It’s a romantic partner who knows exactly what it means when your voice goes up an octave during a hard conversation with your brother and knows how to make you feel better after he leaves. A cohesive community is a web of individuals who act as a net, holding you up when it feels like everything else is dragging you down. Positive relationships are ones that challenge you, help you learn more about yourself, support your values and goals, and help you reach them. They make you feel physically, emotionally, and spiritually safe and strong. Put simply, healthy relationships make you feel good. Not all of the time (relationships are not supposed to be a cakewalk), but most of the time. Positive relationships are ones that challenge you, help you learn more about yourself, support your values and goals, and help you reach them. —@JasonWachob @ColleenWachob Co-CEOs @mindbodygreenC(https://twitter.com/intent/tweet?url=https%3A%2F%2Fwww.bluezones.com%2F2023%2F06%2Frelationships-strengthen-immune-system%2F&text=Positive%20relationships%20are%20ones%20that%20challenge%20you%2C%20help%20you%20learn%20more%20about%20yourself%2C%20support%20your%20values%20and%20goals%2C%20and%20help%20you%20reach%20them.%20%E2%80%94%40JasonWachob%20%40ColleenWachob%20Co-CEOs%20%40mindbodygreen&via=bluezones&related=bluezones)LICK TO TWEET(https://twitter.com/intent/tweet?url=https%3A%2F%2Fwww.bluezones.com%2F2023%2F06%2Frelationships-strengthen-immune-system%2F&text=Positive%20relationships%20are%20ones%20that%20challenge%20you%2C%20help%20you%20learn%20more%20about%20yourself%2C%20support%20your%20values%20and%20goals%2C%20and%20help%20you%20reach%20them.%20%E2%80%94%40JasonWachob%20%40ColleenWachob%20Co-CEOs%20%40mindbodygreen&via=bluezones&related=bluezones) The bottom line on social connection is that good relationships are an essential part of what will help you be happy and healthy, throughout your life. Everyone needs their people.

Clearing the Lymph System A major part of being healthy is to ensure that any toxins that enter your system are effectively identified by the body and escorted out in a harmless fashion. There are many systems, organs, and glands in place to make sure this occurs, but unfortunately, many of them have become clogged and compromised to the point of complete dysfunction. One of those important systems that aid in the removal of toxins is the lymphatic system. What Does the Lymphatic System Do? The lymphatic system is a complex drainage system that consists of tissues, organs, glands, lymph nodes, spleen, thymus gland, capillaries, and adenoids. Its primary role is to cleanse your cells by absorbing excess fluids, fats, and toxins from your tissues and clearing them out of your body. As well, it battles infections and transports white blood cells and nutrients to where they’re needed most. Unfortunately, due to the modern toxic burden from nutritional deficiencies, and relative inactivity, this system has become increasingly polluted. If you suffer from any of the following, it may be a sign your lymphatic system is clogged and needs a serious cleanse: * Skin conditions * Arthritis * Excess weight or cellulite * Headaches * Chronic fatigue * Sinus infections * Digestive disorders * Enlarged lymph nodes If you identify with any of these conditions, you will want to strongly consider incorporating the following factors to help cleanse your lymphatic system. * Exercise One of the easiest, safest, and most effective exercises you can incorporate is rebounding. This is the simple act of lightly bouncing up and down on a “mini trampoline”. This is the perfect movement for stimulating lymph flow, and toning other detoxification organs as well. If you don’t have a mini trampoline, brisk walking, jogging, and skipping rope are three other beneficial exercises to get the lymphatic system pumping. * Alternative treatments A lymphatic drainage massage is one easy way to detoxify your lymph system as a skilled practitioner will stimulate circulation and drain fat, fluids, toxins, and other waste products away from your cells for proper elimination. Acupuncture, an ancient and effective TCM treatment, also helps open up pathways (meridians) in your body to help stimulate lymph flow and remove toxins from the body. An infrared sauna is another excellent and easy option, as the sweat excreted through your skin can help release the toxic burden on your lymphatic system and allow it to work more effectively. You can also use a vibration machine which will really stimulate the lymphatic system. Due to its effectiveness, you’ll want to go at it slowly at first so as to not stimulate too much toxin removal in a short period of time. * Hot and cold showers Although it may seem a little sadistic, a hot and cold shower has merit when it comes to benefiting the lymphatic system. The hot water increases blood flow to the surface of the body and cold water drives blood to the core of the body. This creates an “accordion” effect that increases blood flow and speeds up circulation, while bringing fresh oxygenated blood and nutrients to organs and glands. This process reduces build-up of fluids and eases inflammation, as well as allowing the immune system to attack any foreign pathogens in the fluid. It also breaks down cancerous growths in the lymphatic system by improving circulation and detoxification, which then allows these growths to be removed from the body. The first step to using this method is to ensure your shower water is pure, so make sure you have a good filtration system in place. Next, you can get extra benefits by using a natural bristle skin brush to gently exfoliate your skin prior to entering the shower. Now simply... * Get in the shower and get completely wet at a temperature that is comfortable for you. * Slowly increase the temperature to the point you can barely stand it. Expose all areas of the body to this hotter water, including the top of your head and your face. Do this for a minimum of 30 seconds and up to 2 minutes for more effect. * Now turn the water down to the coldest tolerable setting, and expose all areas of the body to this colder water. Do this for a minimum of 30 seconds and up to 2 minutes for more effect. * Repeat this alternating hot and cold exposure 5 times or more, always ending with cold. At first, your hot and cold tolerance may be minimal, and it is important to honour your extremes in the beginning. However, you should work on building up to hotter and colder temperatures to increase your tolerance and the health benefits of the routine. * Use dry brushing Dry brushing is a technique that has been long used in Ayurveda, and is a powerful and very economical healing therapy. It helps remove dead skin cells and opens your pores, as well as stimulating the movement of your lymphatic fluids. To do it effectively, use the following technique: * Beginning with the feet, and moving up the legs, brush toward the heart. You want to use long, sweeping motions...not scrubbing or back and forth movements. Don’t brush so vigorously that the skin is red or irritated. For the stomach area, brush counter-clockwise. * Next, focus on your backside with upward strokes. End the session with the hands, arms and chest. Avoid delicate areas like the face. Remember, both the skin and brush need to remain dry for the entire session. You should try to dry brush your skin at least once a day, with each session lasting between 2 and 20 minutes. Before your morning shower is ideal. Look for a natural, stiff-bristled brush with a long handle for reaching tricky areas like on your back. * Drink adequate amounts of clean water You’ve heard it before...drink your water! However, I must point out that if you don’t properly source your water, you’re actively adding to your toxic burden by ingesting easily absorbed toxins often present in water such as fluoride, chlorine, VOC’s, xenoestrogens, and more. You can avoid these toxins by not using tap and plastic bottled water, and using only filtered, or clean spring water. Once you have a clean and well-mineralized source of water, then you can safely consume up to half your body weight in ounces of water a day (160 lbs = 80 ounces of water). If you eat plenty of hydrating foods like raw fruits and vegetables, that will also assist with your overall water intake. Remember, you are up to 75% water and it is very important for lubricating and cleansing the body. Use it wisely, and your lymphatic system will ultimately benefit. * Avoid restrictive clothing It’s important to not wear tight clothing that can cut off proper circulation within the lymphatic system. This can cause blockages to occur and toxins to build up in different areas of the body. Areas of particular importance where this may occur is bras for women that may be too tight in the axillary lymph node area (armpit area) and in the inguinal lymph node area (groin) where tight fitting underwear could cause a problem over time. Bras with underwires are especially problematic due to their constriction of lymphatic flow. It’s fine to wear something tight from time to time, but avoid being excessive and keep the bra, and yes, underwear off as much as possible. Men, tight underwear is also a no-no. Give the boys space. * Deep breathing Another method of priming the lymph properly is with deep breathing. An excellent way to improve deep breathing is to do yoga or meditate on a regular basis. Both these practices emphasize long, deep, and highly oxygenating breaths. It will also help improve your mental state, which always results in more natural and healthy breathing. If you need a place to start, breathe deeply in through your nose for 4 counts, and exhale through your mouth for 2 counts. As you get better, increase the amount of time by breathing deeply through your nose for 5 counts, hold for 10 counts, and exhale for 5 counts. This may seem awkwardly slow at first, but it will leave you feeling very refreshed after you are done. * Eat foods that promote lymph flow Eating a clean, nutrient rich diet rooted in produce is vital to promoting healthy lymph flow. Some particularly cleansing foods that promote lymphatic flow include: * Dark leafy greens * Temperate fruits * Garlic * Ground flaxseed * Seaweed * Chia * Avocados * Cranberries * Walnuts * Brazil nuts * Almonds These foods will help provide the necessary vitamins, minerals, and enzymes to cleanse your lymphatic system more efficiently. * Avoid foods, personal care products, and environments that cause lymph stagnation Half the battle of cleansing your system is providing it with enough power to do so, and that can’t be accomplished if you keep polluting your body with a variety of toxins. This means avoiding conventional personal care products loaded with parabens, petroleum, and phthalates, like deodorants, lotions, make up, and sunscreens. With respect to the environment, staying out of heavily polluted outdoor areas as much as possible is critical, and opting for more oxygen rich environments like parks, forests, lakes, and beaches is imperative. Your indoor environment is just as important if not more so, use plants, essential oils, and air purifiers to keep the air as clean and fresh as possible. In addition to that, avoiding the following foods are critical to improving your lymphatic health: * Refined Sugar * Artificial sweeteners * Conventional dairy * Conventionally raised meat * Refined grains * Processed foods * Preservatives and additives * Table salt * Take herbs that stimulate lymph flow Herbs are great natural stimulators, and when used appropriately can be very useful for kickstarting various areas of the body. Your lymphatic system is no different. Some great herbs to consider for teas, juices, and more include: * Echinacea * Astragalus * Goldenseal * Wild indigo root * Red clover * Pokeroot * Parsley * Cilantro As with most chronic conditions, a multi-faceted lifestyle approach is often the only way to do a proper clean-up of any system, and that goes for the lymphatic system as well. So be sure to layer in all of these factors for a much more comprehensive cleanse. ( This article was shared)