8 Mood Boosting Strategies 

 

Sometimes we get in a bad mood and can’t pull out of it. But sometimes it just takes something simple to put you in a good mood! And avoid bad moods!

I’ve seen this stuff work! Even for people with medication-induced moodiness! Give them a try!

  1. Count Your Blessings

Scientifically proven to improve your mood and even combat depression. Counting 50 things you’re thankful for everyday really improves your mood! You don’t have to sit down and list them, you don’t have to jot them down. Just do it in your head, wherever you are and whatever you’re doing and if it takes all day, that’s ok. If you repeat items from previous lists, that’s ok, too! So when a bad mood strikes, get started! Think about what you’re thankful for! You will notice that it improves your mood! Great mood enhancer!

2. Exercise

Exercise improves not only your physical health, but it improves your mental wellbeing, as well. It boosts your mood. Go for a walk! For more on exercise, especially with health limitations, click here. 

3. Get Your Nature Fix

Getting out in nature is a great way to improve your mood! Take a nature walk or drive or hike! For more on the effects of Nature Deficit Disorder, click here. 

4. Meditation and Prayer 

Meditation and prayer helps alleviate anxiety, stress and depression. It really helps improve your mood. You can YouTube some guided meditations.

5. Eat Well

The foods we eat greatly affect how we feel both physically and mentally. Eat clean. Eliminate fast food and junk food. Get your nutrient-dense-super-foods smoothie/juice on! For more on this, follow my blog!

6. Aromatherapy 

I used to be a skeptic, but aromatherapy is an effective treatment protocol! Now Brand: Cheer Up Buttercup is a blend of essential oils that improve mood. There’s a link below.

7 Foods that Improve Mood

  • Avocado
  • Grapes
  • Shiitake Mushrooms
  • Raw Nuts
  • Wild-Caught Salmon
  • Sesame Seeds
  • Strawberries

8. Herbs and Supplements

  • Lavender
  • Omega-3 Fish Oil
  • B Vitamins
  • Vit D
  • St John’s Wort
  • 5-HTP

I’ve included some links below to some of my favorite brands of these supplements.

Use this great drug interaction checker before using supplements with medications:

https://www.drugs.com/drug_interactions.html

For more on moods and coping, go here.

Here’s to good moods for all ♥️

References

Dr. Josh Axe. Dr. Mehmet Oz

Delicious Medicinal Cinnamon Toast 

World’s Best Cinnamon Toast

Not only is this cinnamon toast medicinal, it really is delicious! It’s the recipe recommended in my “Bag of Tricks” for fighting colds, flus and allergies!  

Another one of my recipe makeovers! Simple, Delicious, and extremely healthy.

Even yummier than the old-fashioned-traditional cinnamon toast which was heavily laden with processed white sugar and often made with refined white bread. Really unhealthy! This recipe is not only healthy, it’s medicinal! It fights colds and flus and pollen allergies! And more!

Ingredients

  • Toasted organic non-gmo whole grain bread of your choice or gluten-free, etcetera (nonorganic GMO bread is pro-inflammatory, avoid it!)
  • Organic virgin coconut oil (virgin is yummy while refined is not yummy)
  • Raw local honey (available at farmers markets, local apiaries, and natural food stores)
  • Organic cinnamon

Instructions

  1. Spread toast liberally with coconut oil
  2. Drizzle liberally with honey
  3. Sprinkle liberally with cinnamon

Note: For added health benefits and flavor, try Chocolate Cinnamon Toast by sprinkling with organic cocoa!

I’ve had this when I feel a cold coming on and I feel it being stopped in its tracks upon eating a slice of this delicious medicinal toast! Don’t wait for cold and flu season, enjoy it year-round, as it has many health benefits! Raw local honey fights seasonal pollen allergies!

*You may want to cut back on the quantity of honey though, if consuming regularly, or if you have diabetes.

*Increase the cinnamon if you have diabetes!

Some of the Benefits

Organic non-gmo whole grain toast: anti-inflammatory, reduces chronic inflammation, gastrointestinal health, lowers risk of diabetes, high in fiber

Coconut oil: antimicrobial, fights colds and flus, anti-inflammatory, long list of health benefits

Raw local honey: cough suppressant, anti-allergen, anti-bacterial, anti-inflammatory, rich in enzymes

Cinnamon: antimicrobial, fights colds and flus, anti-inflammatory, protects against diabetes

Cocoa: fights allergies, antioxidants, blood vessel health

Note: I’ve included some links to some my favorite brands. That is a great deal on the coconut oil!

Enjoy ♥️

References

Dr. Josh Axe, Dr. Joseph Mercola, Dr. Andrew Weil

Anti-Inflammatory Superfoods – who needs it?

Anti-Inflammatory Foods

The answer is: actually everyone needs anti-inflammatory superfoods

You can unknowingly have chronic inflammation for years before becoming symptomatic.

Chronic inflammation is an epidemic that leads to countless debilitating, painful and even life-threatening diseases. Many of them are auto-immune.

“It’s important to realize that dietary components can either trigger or prevent inflammation from taking root in your body. If you have not already addressed your diet, this would be the best place to start, regardless of whether you’re experiencing symptoms of chronic inflammation or not.” – Dr. Joseph Mercola

Implementing an anti-inflammatory superfoods regimen prior to symptoms is a very good lifestyle practice in an effort to avoid inflammatory health issues which can be extremely difficult to deal with once you become symptomatic.

“Anti-Inflammatory Foods Can Transform Your Health. Patients who consumed anti-inflammatory foods found enough relief that they were able to discontinue at least one of their medications. ” – Dr. Josh Axe 

When I was pursuing my degree in holistic nutrition, I did in-depth research reports on anti-inflammatory superfoods & supplements; and auto-immune superfoods, I covered auto-immune superfoods recently and now I want to cover anti-inflammatory foods.

When I first started searching for anti-inflammatory foods and diets, it was unheard of! Now many books have been written on the subject and it’s a household term!

Pro-inflammatory foods to be aware of, cut out, cut back on

  • GMO’s!
  • Processed foods
  • Processed white foods: flour and sugar and the foods that contain them: most baked goods – opt for organic, whole grain baked goods.

Top 15 vs My Extensive List

I have an extensive list of anti-inflammatory foods and herbs that I’ve researched and compiled, much too long for this blog, so I’m including here, The Top 15 according to Dr. Axe, with a few health benefits in addition to each one being anti-inflammatory.

And if you’d like my much longer list, an accumulation of many scientists and doctors lists, I will be happy to email it to you! 

The Top 15 Anti-Inflammatory Superfoods (organic is best: GMO and pesticides make them pro-inflammatory!!)

  1. Dark Green Leafy Veggies: antioxidants, restores cellular health (hide in fruit/berry smoothies if you don’t like veggies! Watch for recipes!);
  2. Bok Choy: powerhouse of antioxidants, vitamins, minerals;
  3. Celery: improves blood pressure and cholesterol, heart health;
  4. Beets: repair cell damage caused by inflammation;
  5. Broccoli: antioxidant powerhouse, anti-cancer (hide in smoothies!) 
  6. Blueberries: antioxidant powerhouse, improves cognitive and motor function;
  7. Pineapple: immune system health, fights blood clots, heart health;
  8. Wild Alaskan Salmon: omega-3, brain function (avoid farmed salmon at all costs!)
  9. Bone Broth: rich in minerals, heals leaky gut, fights colds and flues;
  10. Walnuts: protein, omega-3, brain/cognitive health;
  11. Coconut Oil: antioxidants, fights osteoporosis and colds and flues;
  12. Chia Seeds: increases energy, heart health, improves cholesterol and blood pressure
  13. Fresh Ground Flaxseed: omega-3, antioxidants, gut health, fights yeast and candida;
  14. Turmeric: reduces pain, gut health, diabetes;
  15. Ginger: immune system health, detox, painkiller.

Leave a comment if you’d like my extensive list of anti-inflammatory food options. 

The way we eat is just part of the regimen. The way we exercise plays a role as well. Click on these links for more methods to combat inflammation:

I’ve included some links for some of my favorite anti-inflammatory foods, below! That’s a great deal on the coconut oil!

Note: This drug interaction checker is great to check supplement interactions with medications, go here.

Here’s to health ♥️

References

Harvard University, Dr. Josh Axe, Dr. Joseph Mercola

Easy Delicious Anti-Inflammatory Superfoods Oatmeal 

World’s Yummiest Oatmeal

If you hate oatmeal, this is the recipe for you! Try it! 

I used to hate oatmeal! And I still can’t stand traditionally prepared oatmeal.

But I know how nutritious it is so I was determined to make it palatable. I have an issue with textures and traditional oatmeal is over-cooked in my opinion and the texture is unbearable for me! So I experimented until it was not just bearable, but delicious! 

Highly recommended for anyone with a chronic inflammatory condition.

All ingredients are anti-inflammatory!

Note: I’ve included some links to some of the ingredients. They were the best deals I found on some of my favorite brands!

All ingredients have a long list of health benefits – superfoods!

Organic Ingredients:

  • Oats (not quick oats) (preferably thick cut)
  • Coconut oil (a delicious brand such as Nutiva)
  • Walnuts
  • Chia Seeds
  • Raw local honey
  • Cocoa

Optional:

  • Cinnamon
  • Other healthy toppings/mix ins of your choice

Instructions:

  1. Barely cook the oatmeal in a small amount of water. I cook it for a minute or two tops. If you have excess water, add more oats or pour water off and cook a few more seconds.
  2. Add other ingredients and enjoy!

My brother’s secret is to cook it in chai tea! But pure water is good to keep it simple.

Just a few of heath benefits in addition to being anti-inflammatory:

Oats: lowers cholesterol, heart health, high in fiber

Walnuts: brain health, anti-cancer, omega-3

Chia Seeds: increases energy, digestive health, omega-3

Raw Local Honey: counters pollen allergies, increases energy, digestive enzymes

Coconut Oil: fights infections, brain health, overall health

Cinnamon: lowers blood sugar, fights infections, brain health

Cocoa: promotes blood vessel health, improves blood pressure and cholesterol

Here’s to deliciously fighting inflammation! Enjoy ♥️

References

Dr. Josh Axe, Dr. Andrew Weil

Hay Fever, Colds, Flus, Food Poisining and My Bag of Tricks!

IMG_0083

Cold and flu season sticks around until May – plus we have spring seasonal allergies upon us, so I thought I’d share my “Survival Guide Bag of Tricks” with you.

My Bag of Tricks is in addition to eating clean and living a healthy lifestyle which are key to staying healthy. But there are times we need a ‘bag of tricks’ to stave off illness – or shorten the duration/lessen the symptoms once we are sick. Sometimes we need a bag of tricks despite flu and pneumonia and allergy shots.

That’s me in the selfie picture, not trusting my thermometer, so using two, trying to determine if I was coming down with something.

Having a suppressed immune system, so therefore very susceptible to respiratory infections, pneumonia, bronchitis, colds and flus, which can/have landed me in the hospital more times than I can count, as my immune system cannot fight them off, I’ve done a lot of research in building my ‘survival guide bag of tricks.’

There’s measures you can take to protect yourself during cold and flu season:

  • Taking supplements such as Umcka, Defense Plus, oregano oil capsules, coconut oil capsules, probiotics, Vit C & D, Manuka honey lozenges and colloidal silver lozenges. I’ve included some links below.
  • Avoid sick people and wash your hands a lot.
  • Diffusing essential oils such as oregano and eucalyptus.
  • Car diffusers are available and a very good idea to kill germs you carry from public places into your car!
  • Acupuncture with a licensed acupuncturist is another great protection against infectious disease. I don’t miss a week during cold and flu season.

Once you are sick:

  • Continue with the preventives mentioned above plus:
  • Good old fashioned chicken noodle soup/bone broth is beneficial in addition to continuing the aforementioned bag of tricks.
  • Drink lots of water and coconut water to prevent dehydration.
  • Tea with honey and lemon – especially herbal teas specific to your symptoms, I particularly like green and ‘cold and flu teas’ and teas with rosehips, ginger and hibiscus, to treat/prevent illness. Herbal tea companies are good at what they do!
  • GSE Throat Spray: Kills the germs that make you sick and soothes your throat and alleviates cough. Link below.
  • Sinus Irrigation. Link below.

I take oregano oil capsules, coconut oil capsules, vitamins and probiotics, as a preventative – and the others mentioned above once I’m exposed or feel like I’m coming down with something. Diffusing the oils everyday is a good preventative measure, as well as good treatment once you are sick. I diffuse them all night as well.

For food poisoning:

  • Bragg’s Apple Cider Vinegar/BACV! A tablespoon diluted with water, add honey if you need to make it palatable. Repeat if needed. This has stopped food poisoning in its tracks for my family and me.
  • In restaurants, a good prevention is requesting your water without lemon. Restaurant lemons are rarely washed and 70% of them test positive for bacteria which causes food poisoning.

Note: BACV is good to use on a daily basis as it has many health benefits.

As for seasonal allergies/hay fever:

  • Diffusing peppermint, eucalyptus, basal, lemon and tea tree oils can help.
  • Using sinus irrigation removes the pollen from your sinuses which really helps. Link below.
  • Consuming raw, local honey is a great preventative. It must be raw and local for seasonal allergy benefits.
  • A supplement called ‘Aller-Max by Country Life’ is great. My son who suffers from hay fever/spring allergies, gets great relief from Aller-Max. No ill side effects! All natural good-for-you ingredients!

I created a simple recipe for cinnamon toast that is very beneficial in fighting infections and seasonal allergies and it’s absolutely delicious and very good for you on many levels!

Note: Check for drug interactions before taking supplements with your medications: Go here.

♥️ Medicinal Cinnamon Toast Recipe:

  • Toasted organic bread of your choice: gluten-free, etcetera
  • Organic coconut oil (not all created equal, use a delicious brand such as Nutiva or Kirkland)
  • Raw local honey (available at farmers markets and natural food stores)
  • Organic and/or Saigon cinnamon
  1. Spread toast liberally with coconut oil
  2. Drizzle liberally with honey
  3. Sprinkle liberally with cinnamon

Enjoy!

I’ve had this when I feel a cold coming on and I feel it being stopped in its tracks upon eating a slice of this delicious medicinal toast! Don’t wait for cold and flu season, enjoy it year-round, as it has many health benefits! Cut back on the quantity of honey though, if consuming regularly, or if you have diabetes. Oh and increase the cinnamon if you have diabetes!

I’ve included a few links to some of the items in ‘my bag of tricks.’ Here’s to staving off/surviving hay fever, colds, flus and other bugs!

⚫️ Disclaimer: If you’re sick and declining, call your doc or go urgent care or the ER/ED.