Homemade Sunburn Protection…

When in high sun and heat, ya got to protect yourself….even in the hills of Vermont, the sun can be strong and daily exposure can add up.  I am not a fan of sunscreen because more often then not, they are riddled with the very chemicals that probably cause skin cancer.  That being said, we have indeed broken down our ozone so our exposure risk is even greater today than ever before.  When we travel to Central America, I go all out with the Zinc Oxide and when in the hills of New England, I try to be good too with natural protection.  Here is a great short vid by the crew at Korduroy on how you can make your own at home.  You can mix a little of this concoction in your daily moisturizer for a touch of protection or use it when you know you will be out in the sun all day…..Thanks again crew at Korduroy TV!!!

Bug Be Gone and Sun Soother!

Recently I have had a few friends ask for my old recipe for Bug Be Gone…. a natural bug spray that I used to sell back when I made a bunch of products for retail accounts.  So here is the basic recipe!  It works great and smells good too!  As with all natural bug sprays, you just have to apply it more often and be sure to shake it up before each use.  I also added in a recipe for my Sun Soother cuz tis the season!  Next to each essential oil, I listed an approximate amount of drops…because you can play around with them as you please, to make it smell closer to your own liking and to also accommodate the fact that not everyone has all of these essential oils on hand.  The main essential oils for the bug spray being: lemongrass, lavender, eucalyptus and citronella….great to have on hand anyway for a variety of reasons.  These always sold so dam well so hope you enjoy!!  Here ya go Jen, Amy and Sarah!! (and hopefully a few others!)

Bug Be Gone:  (remember you can always double or triple the recipe!)

Ingredients:

  • Witch Hazel:  8 oz
  • Grapeseed Oil:  2 oz (or almond or jojoba oil..though not olive…bugs actually kinda like it)
  • Lemongrass essential oil:   20 drops
  • Lavender ess oil:  20 drops
  • Eucalyptus ess oil:  20 drops
  • Citronella ess oil: 10-15 drops
  • Geranium ess oil:  10 drops
  • Frankincense ess oil: 10 drops

Prep:

  • Blend everything in a glass container and your done!  haha….just about….
  • Mix up well so the oil is well dispersed before pouring into whatever spray or squirt bottle you have on hand…you may need to mix a few times if you are pouring into a few different containers so one container doesn’t get all the oil which will sit on top if you don’t mix well.
  • If you do not have geranium or frankincense, you can skip them, just go a bit heavier on the other essential oils.
  • If you want it stronger, add more citronella…just be aware it will smell like citronella…
  • Shake before each use on skin (again to mix up the oil which is in there so it will stay on your skin a bit without being too greasy)
  • Great for kids too!

Sun Soother:  (excellent for after sun exposure to cool the burn or to help turn the burn into more of a tan)

Ingredients:

  • Aloe Vera Gel:   5 parts
  • Witch Hazel:   2 parts
  • Lavender Water:  1/2 part  (see how to make a simple lavender water below)
  • Melted Coconut Oil:  1/3 part

Prep:

  • Keep in mind that you can make as little or as much of this as you want….hence the “parts”.  One ‘part’ can equal one tablespoon, one cup or one quart…just use the same ‘part’ (tablespoon, ounce cup etc) throughout the whole recipe
  • Mix aloe and witch hazel together
  • Add in lavender water, homemade or store bought (a simple recipe for lavender water:  8 ounces distilled water with 20 drops of lavender essential oil mixed in)….you can use any leftover lavender water that you make to freshen the house, as a bathroom spray, a linen/closet spray or a body spray!

  • Melt the coconut oil in a pan and mix with the above as a liquid.  If your sun soother ever gets a little thick…it is because coconut oil hardens when cool….so just leave on a sunny windowsill or on the dash of your car in the sun to turn back to liquid…though with this small amount, you shouldn’t have any problems with that
  • When mixed well, pour into a flip top/squirt bottle and apply as needed.  Can be used on household burns as well as long as they are superficial/first degree

 

Spring Cleanse Time is Back and Spring Cleanse Classes Are On!!!!

Spring is in the air and that means it’s time to do a little cleaning of the temple…your body that is! Skye and I start our 10 day cleanse tomorrow…something we always look forward to cuz we know how great it makes us feel! If you have know me for a little or a long while, you know I recommend cleansing a few times a year and you know I have a cleanse program that I love to share because it is one that essentially anyone can do and frankly should do. Cleansing is not about losing weight but about paying attention to our bodies and giving them what they crave….

Our bodies take a beating, both good and bad, every day with what we put into them, how we treat them, what surrounds them in our environment and how we move them. The ugly truth is that we live in a world where we are exposed to more toxins than our bodies are designed to handle. We store heavy metals and other pollutants in our bodies that can be found in the air we breath, the water we drink and even in the objects we choose to surround ourselves with. Cleansing helps our bodies detoxify, recover, replenish and become reinvigorated so we can keep doing the things we love with all the energy we want.

Roots Wise Wellness has been helping people cleanse and detoxify for years. Through this experience, Roots Wise has created an effective, energizing, yet easy detoxification program that anyone can follow and feel incredible with! There are so many incredible benefits….here are some of the things people have said:

“I felt amazing after the cleanse was complete. So much so, that I didn’t want to jump right back in to my old eating habits. I simply did not want that junk in my system. I felt so much lighter and ready to tackle whatever came my way

“Overall, I feel that the cleanse not only helped me break out of my plateau but it also started me thinking about the choices that I make in regards to food. It also helped rid me of the cravings I was having for sugar. Meg was also extremely supportive, she is knowledgeable and responsive to questions and you just genuinely get the vibe that she is as invested in your wellbeing as you are! Thanks Roots Wise!”

“While, losing weight was not necessarily a goal for me, I did walk away about 5-7 pounds lighter. But it wasn’t about losing weight, which was merely a side benefit. The greatest benefit was how eating foods without any added preservatives, sugars or other junk made my body feel. I learned a lot from the process which I hope to carry forward in my daily food choices. “

“After the cleanse, I felt amazing and my joints did as well!”

“I definitely felt a lot better after. As I sit here typing this and thinking about how I felt right after we ended the cleanse I think I can still feel a lot of the benefits from it even after a thanksgiving dinner. I feel a lot lighter and energized!”

Spring Revisions:

This spring I have revised the Roots Wise Cleanse Program a bit to get more specific to really ridding the body of toxins that have built up….during this cleanse we change our eating habits and thus open the flood gates for the build up of junk to be moved but we need to make sure that we are taking in that which will do just that…bind to the junk and move it out. Along with the original outline of the RW cleanse… some VITAL nutrients have been added, the Master Cleanse Day involves a revamped master cleanse recipe that works sooo much better, more of a focus on managing inflammation, attention to our teeth and our skin and 10 cleansing moves, yes moves, to do everyday to get the blood moving and the toxins removed.

Spring Cleanse Classes:

Come join me for a cleanse where you will learn all about cleansing and detoxifying, why we should do it, how we should do it, and the great benefits that you will reap. You will be set up with a 10 day program to detox your bodies, shed some winter weight, re-energize, get rid of some funky issues and get a new perspective! The results are amazing

This class will provide you with the following:

  • Shopping list for the 10 days (most people do a 5-10 day cleanse, you choose)
  • A sample menu
  • Cleansing food recipes
  • Hints and tips to make life easier not harder during the cleanse
  • 10 days worth of Roots Wise Detox Tea
  • Access to me everyday of your cleanse via email or phone for any questions or concerns and for support and accountability.
It is important to pre-register for the classes (so I know how much tea etc to bring!), so please email megewroot@yahoo.com to preregister or with any questions or call 603-674-7249.

Spring Cleanse Classes Coming Up:

At the Confluence in Berlin Vt:

  • Thursday April 19th 7:15-9pm $30
  • May Class 15th 7:15-9pm $30

At Evergreen Sports Center in Littleton, NH

  • Wednesday May 16th 7pm  $30

At the Surf Cabin in Barrington NH:

  • Sunday May 20th 2-4pm $20 donation will not be refused

At Lichenwood Herbals in Barrington, NH

  • May 19th 10-12pm  $30

At Your House With Your Friends!:

  • Get at least 5 friends together and have me over to teach and share the Roots Wise Cleanse Program! Anytime form May 8th on…Email or call me for more details!

So get back on track, start on a new path or just come check it out!!

Photo by Skye of Mocean365…thank you!

What’s With Antioxidants Anyway?!

If you have paid any attention to the food industry, nutrition news, health, the latest food trends on yahoo or google news, or retail marketing in the past 10 plus years than you have probably heard the word “antioxidant” being used. You can find antioxidant rich this and that advertised everywhere it seems these days. So what does that mean and how does it or can it affect you??

Antioxidants:

Let’s start by explaining what the word actually means…we have two main parts to the word…”anti” and “oxi”. We might interpret that as “against oxygen” but let’s look deeper. There is a big distinction between the words oxygenation and oxidation. Oxygen is important and oxygenation is an increase in oxygen to a particular area or tissue and that is a very good thing! Oxidation is when oxygen combines with another substance to break something down…think rust…when oxygen combines with iron you get rust…this we do not want.

So when you think “antioxidant” think “anti-oxidation” or anti – breakdown. And since breakdown is exactly what we do not want more of in our bodies, than antioxidants are a very good thing. Antioxidants are compounds that help us fight against damage from oxidation. Our bodies are constantly reacting with oxygen as we breathe and as our cells create energy. “But this process along with poor quality foods and pollution can create an abundance of highly reactive molecules in our system called free radicals.” Before we talk more on antioxidants and where to find them…let’s get into free radicals…..

Free Radicals:

If antioxidants are the good guys than free radicals are the bad guys. “Free radicals are atoms or groups of atoms that are missing electrons. Free radicals bounce around looking to replace the missing electrons and cause our cells oxidative damage. They can damage proteins, cell membranes and even genes. Oxidative damage has been implicated in the cause of many diseases such as cancer and Alzheimer’s and is also said to accelerate the aging process. This is where antioxidants come in handy. They are rich in electrons and neutralize free radicals, stopping their oxidative damage in its tracks.”

Free radicals are a natural by-product of various cell activities, (and are used by the body in certain functions in a controlled environment) but can also be created through exposure to tobacco smoke, chemicals, UV radiation, other environmental factors and can come from poor quality, processed foods as well. And living in this day and age we have greatly disrupted this balance of just enough free radicals to an absolute overload of free radicals in and around us. Even the “healthiest” of folks need to take heed.

Here’s a quick 2 minute video of how free radicals and antioxidants work in the body….

Sources of Free Radicals and What to Avoid:

The major sources of dietary free radicals are chemically-altered fats from commercial vegetable oils, vegetable shortening and all oils heated to very high temperatures. If you are still using “foods” like refined vegetable oils, margarine or shortening (or “foods” made with them such as all commercial baked goods and “snack” chips), you need to remove them from your diet. Replace these harmful fats with natural, cold pressed oils such as olive oil (which can be used for cooking) and small amounts of flax oil or walnut oil (which should never be heated). Food grade, unrefined coconut oil and organic butter are also excellent choices, especially for cooking.

Excessive sugar intake can also contribute to free radical damage. White and brown sugars, and even sugar from so-called natural sources, such as fruit and fruit juices, maple syrup and honey, get converted into triglycerides by the liver and are subject to free radical damage. These damaged fats then promptly attack your arteries and directly contribute to cardiovascular disease. “Cancer and tumor cells feed off of sugar. It is for this reason that excessive sugar intake correlates very strongly with heart disease, cancer and a host of other ailments.”

Free radicals are also released in the body from the detoxification of drugs (legal or illegal), artificial food colorings and flavorings, smog, preservatives in processed foods, alcohol, cigarette smoke, chlorinated drinking water, pesticides, radiation, cleaning fluids, heavy metals such as cadmium and lead, and assorted chemicals.

Even psychological and emotional stress can cause contribute to free radical damage. “When the body is under stress, it produces certain hormones that generate free radicals. Moreover, the liver must eventually detoxify them and that process also generates free radicals.”

Ahhhh! The Bad Guys are Everywhere!!

So uh, yeah they are kinda all around us even as we try to avoid them. So, now how to we counteract these crazed “free wheeling radicals” from taking over our lives??!! What’s that saying…”an ounce prevention…blah, blah”. That is where antioxidants come into play! For every truly bad guy, there is a super hero lurking nearby…

BENEFITS OF ANTIOXIDANTS

  • Reduces the risk of heart disease, blood pressure and stroke
  • Prevents degeneration of tissues and so,risk of cancer is reduced
  • Delays aging process
  • Arrests degeneration of brain
  • Reduces harmful damage to skin due to exposure to sun
  • Enhances immunity against infections

Where to Find Antioxidants:

The main antioxidants are certain vitamins and minerals like vitamin E and C, betacarotene, and other carotenoids, glutathione, bioflavonoids, selenium, zinc, CoQ10 (ubiquinone), and various phyto-chemicals from herbs and foods.

There is a wide variety of foods that are flooded with antioxidants, so all of us can find something or two we like and they come in all different flavors, textures and colors. You may notice that many antioxidant rich foods are very colorful. That is because in most cases, the color IS the antioxidant. For example the bright orange of carrots and goji berries is from the antioxidant compound called beta-carotene. “So whether you’re a chocoholic, a berry lover, or a green food fan, you’ll be able to find your favorite source of antioxidants.”

Antioxidants can be broken into two general categories: antioxidant nutrients (including phytonutrients) and antioxidant enzymes. Vitamins, minerals and the various -noids, like carotenoids (colorful veggies and leafy greens) and flavonoids are considered antioxidant nutrients while antioxidant enzymes include superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GPx).

To get a good mix of all of the above eat the following antioxidant rich foods….(there are alot, here are just a few)

  • Berries: blueberries (esp wild), elderberries, acai, goji, chokeberries, cranberries, black currants, blackberries, raspberries and strawberries.
  • Plums and prunes
  • Apples
  • Figs
  • Dates
  • Cacao (super high!)
  • Tomatoes
  • Red and orange peppers
  • Cruciferous vegetable like broccoli, brussel sprouts, asparagus
  • Spinach
  • Beets, carrots, sweet potatoes
  • Small red beans and red kidney beans
  • Red grapes and Red wine
  • Green Tea and Yerba Mate
  • Selenium activates certain antioxidant enzymes so be sure to eat plenty high quality, selenium rich and ideally organic eggs, chicken and fresh garlic, brazil nuts and walnuts
  • Artichokes

Many popular herbs are a great source of natural antioxidants as well. Although we might have to eat more herbs to get the equivalent total amount of antioxidants consumed in fruits and vegetables, supplementing an otherwise balanced diet with herbs may be beneficial to our health.

Some of your favorite herbs and spices might be on this list… clove, cinnamon, oregano, turmeric, cumin, parsley, basil, curry powder, mustard seed,ginger, pepper, chili powder, paprika, garlic, coriander, onion and cardamom, as well assage, thyme, margoram, tarragon, peppermint, savory, basil and dill weed.

Take Home Message:

The more antioxidants you get, the better and as mama says…eat your fruits and veggies and a wide variety of colorful ones at that. Reduce stress, get plenty of sleep, be happy and and don’t forget to add herbs and spices to your dishes!!

Sources:
Weston A. Price Foundation
Sunfood

Our Ever Important Joints!

Why are we focusing on joints this week??  Because we have over 200 of them in our incredible bodies!  Because along with our skeleton, connective tissue and muscles, our joints give us form, hold us together and allow us to move….and our body was designed to move!  Also, because we all have them, we all use them and we all torment them in one way or another throughout our lives.  Since I am a big advocate of movement for life, how can we not discuss what allows our bodies to move?!

So, whether or not you have “joint issues” now or not, read through because with age, comes many changes and what you do now greatly effects what happens later and there is sooo much to be said for nourishing and protecting our joints now!  There is so much to be said and I only touched upon a small portion to get us thinking about our joints more.

I love doing classes on joint health because I feel we are never too young to regain some of that strength, reduce some of that inflammation, and allow our bodies to move more freely and easily.  As a health care practitioner, I see too many people stopping doing what they love in life because of joint issues, whether it is pain, swelling or stiffness.  As a nurse, I see so many needless surgeries being performed for a quick fix and I hear doctors acknowledging that they are often performing needless joint surgeries, but do so because they do not believe that their patient will change their movement and dietary lifestyle to help themselves.  I would love to see this post help at least one person become pain free, avoid an injury or be more able to move freely by making the right chooses.

Throughout life we use and often abuse our joints; we bend, pull, twist, push, jump, run, and swim with our joints.  There is a great tendency for us to break them down, often unnecessarily, too early in life, be it through wear and tear, lack of wear and tear, the way we move, the foods we choose or don’t choose, poor posture, injury or trauma, or by allowing too much weight to settle onto them.

The health of our joints is not just determined by the way we use them.  Joint health is also determined by what is going on in the internal environment that surrounds them.    This internal environment is affected very much so by our diet, lifestyle, and immune system, amongst other things….and these are areas that we have choices in making the right decisions to support them as much as possible.

So this post will address what foods, herbs, supplements, home remedies and moves positively affect our joints.  The mission here is to help give you the tools and a bit of knowledge so that you can get back to or continue to do the things you love in life, so much of which revolves around how our bodies move.    I am a huge advocate in this mission because I feel it makes for a better society as a whole when people are ABLE BODIED!


INFLAMMATION:

Normal joint health begins with a healthy inflammatory response.  Joint Health is a complex issue but we all recognize one simple truth and that is …..It is indisputable that a healthy inflammation response is required to maintain normal joint health.  The body’s natural inflammatory response affects every major organ system.  Suddenly, supporting a healthy inflammatory response takes on whole new meaning.

Prolonged inflammation, caused by a self-destructive lifestyle, is a harmful response that affects your musculoskeletal system, gastrointestinal function, cardiovascular system, vision, and hormone balance. It’s crucial to control inflammation but it’s even smarter to prevent inflammation (In fact, I am a firm believer that inflammation is at the root of essentially all chronic issues/diseases).  You can do this through daily movement, stress management, avoidance of certain foods and addition of certain other foods.  As we age, cartilage is lost, and this process predisposes the bones that make up the joints to change.  In an attempt to address the change, immune cells mount a cellular response that involves inflammation. The inflammation response function in the joints results from the activation of inflammatory enzymes.  Numerous other factors can trigger these enzymes, including normal aging, oxidative free radicals, poor movements over and over again and being overweight.

Arthritis literally means: inflammation of the joint.  ‘Arthos’ in greek = joint and ‘itis’ = inflammation.  We can picture arthritis as swelling, redness, heat and pain caused by tissue injury or joint dis-ease. Osteoarthritis (OA) is the most common type of arthritis and is also know as degenerative joint disease…..it mainly effects the cartilage of the joint, which is the tissue that cushions the end of the bones in the joint area and acts as a shock absorber.  OA occurs when this cartilage in inflamed and begins to fray, wear away and decay…sometimes completely…from a variety of reasons…nutrition and how we move are the two main factors in joint health.  Contrary to popular belief, we are now seeing the research and results that show that cartilage (like bone) can actually repair itself (it has been believed for years that it could not)..but repair itself only to a point.  It is far more important to prevent this breakdown than try to rebuild after the breakdown.

Reduce overall stress in your life….It’s pretty clear that the body deals with stressors rather indiscriminately, and a high stress lifestyle (no matter the source) is also an inflammatory one.

So another important aspect of nourishing, protecting and/or repairing our joints, and alleviating discomfort is what we feed ourselves and thus our joints.  We need to build or rebuild a solid foundation from which the surrounding tissues and blood vessels can rely on.  This includes strengthening our connective tissue which supports the joint, strengthening the existing cartilage, reducing inflammation in our bodies and providing the joint with a “clean” work environment to do this…free of waste accumulation…when a joint is stagnant waste loves to settle there causing even more degradation of the good stuff.

DIET:
An extremely important part of life let alone any treatment program is a well balanced diet.  A well balanced diet combined with proper movement and weight control is crucial to maintain the health of our joints.  Our joints like the rest of our bodies require proper nutrition to function well.  Excess waste accumulation in the synovial fluid of our joints is believed to be a main contributor to joint dis-ease and arthritis.  Excess waste can come from fried foods, excess caffeine, alcohol, smoking, processed foods, preservatives etc…we all know the culprits.  Certain foods, like excess wheat and soy, can lead to inflammation in the body which will also directly effect the joints.  Also, food allergies and sensitivities can be a major contributor…do you have joint pain that may not be associated with any structural breakdown (yet)?  Do you eat alot of wheat, dairy, corn or soy for example and have digestive issues as well as joint issues?  This may be an allergy or sensitivity to one of these foods, but yet you continue to eat them without realizing it and these “foreign” molecules put our immune system on attack mode and create an inflammatory repsonse.  Don’t ignore your body.
Foods to Avoid for Overall Joint Health (and health in general!):
  • Processed Junk
  • Artificial this and that
  • Wheat (gluten intolerance is often connected to arthritis and since it is in almost everything, more of us may be a touch intolerant thatn we think)
  • Potatoes
  • Excess grains…stick to quinoa, millet, and barley
  • Excess Omega 6 Oils…so skip the corn, vegetable, soy, and canola oils…use butter, olive oil and coconut oil instead
  • Excess caffeine
  • Excess alcohol

Foods to Eat In Abundance:  Food rich in anti-inflammatory properties, antioxidants, vitamin c, vitamin E, and Omega 3:

  • Berries, cherries, plums, red grapes, citrus fruits, black currants, guava, strawberries, kiwi, cantaloupe, peaches, pineapple
  • Allium Family: garlic, onions, leeks
  • Cruciferous Family:  broccoli, cauliflower, red cabbage, brussel sprouts
  • Leafy Greens:  kale, spinach, swiss chard
  • Sweet red peppers, tomatoes, sweet potatoes
  • Wild Fish:  rich in omega 3 fatty acids for inflammation: salmon, sardines, raw oysters, trout, herring, mackerel….
  • Cold pressed oils esp olive oil, flaxseed oil, fish oil, eggs, sunflower seeds, walnuts, brazil nuts, almonds, cashews, pecans, and hazelnuts
  • Turmeric: we will discuss more under the herb section, but start sprinkling it on your foods
  • Green Tea (over other caffeine sources)
A word on the Nightshade Family: this family includes some great veggies and spices that many of us love but also ones that some of us are sensitive to.  These inlcude: eggplant, potatoes, peppers, tomatoes, tomatillos, paprika, cayenne pepper, etc.  They have been associated with inflammation, esp in the joints.  Nightshades,, in those with sensitivities to them have been associated with symptoms like stomach discomfort, digestive problems, joint pain and muscle tremors.  Given the evidence, it is wise for those with arthritis or gout to avoid these foods.
HERBS:
There are many incredible herbs that could be discussed here but I will just focus on a few and the ones I see the most benefit from…hit me up with any questions regarding others and specifics about these herbs, the best form and their dosing.
The main properties of herbs we are looking for include:
  • Anti-inflammatory: to calm overall systemic inflammation for reasons mentioned above, to provide symptom relief and decrease swelling for healing to begin
  • Alterative: Improves overall health by helping to support natural waste elimination… one of it’s many tricks esp useful for this purpose
  • Circulatory stimulants: stimulates blood circulation, increasing blood flow to muscles and joints, bringing nutrients in and taking away waste…best to use peripheral stimulants here.
  • Mild diuretics: to eliminate the wastes out of the body that the blood has picked up

Some of the beneficial ‘joint health’ herbs I use:

  • Aloe: anti-inflammatory in nature and also contains vit E, C and some important B’s; helps to restore connective tissue and thus improve joint function.  Internally and topically.
  • Alfalfa: improves digestion for proper nutrient absorption and also contains about 8 active enzymes as well as calcium, vitamin K, magnesium and phosphorus.
  • Cat’s claw (Una de Gato): a historic specific for all issues related to joints, arthritis and overall rheumatism. Anti-inflammatory and a digestive aid to increase the absorption of important nutrients so they can get to the joints.
  • Horsetail and Oatstraw: nutrient rich herbs in particular in silica which is an important mineral for regenerating connective tissue and will enhance collagen and elastin growth…which leads to stronger supports structures.  These minerals are important foundation materials for bone growth as well.
  • Ginger, Prickly Ash & Rosemary: peripheral circulatory stimulants…to move the junk out and bring the goods in!
  • Meadowsweet and White Willow: pain relief and anti-inflammatory
  • Turmeric:  vital herb for it’s anti-inflammatory properties.  Also antioxidant rich and with mild circulatory stimulating properties
  • Yucca:  has been shown to help with joint dis-ease through the digestive system…shown to decrease bacterial endotoxin absorption and thus reduce the inhibition of cartilage synthesis by these endotoxins.
  • Cayenne: topically: (as capsicum or capsaicin): when applied to the skin it stimulates blood flow to that area and blocks certain nerve fibers that transmit a message of pain.
  • Nettles: internally for it’s nutrient rich properties and also externally:  the infamous nettle swat:  take fresh nettles and ‘swat’ on your joints and let the sting do it’s magic!
New Chapter Vitamin company makes an excellent anti-inflammatory blend that works great with joint issues….called Zyflamend.  Check it out here:  Zyflamend
SUPPLEMENTS:
  • Glucosamine: a nutrient found and made naturally in the body that is used in the formation and ‘repair’ of cartilage.  During normal use, connective tissue goes through a cycle of constant breakdown and repair creating a continuous demand for glucosamine.  As we age, or beat up our joints, our cartilage loses this nutrient at an increased rate as it is trying to constantly repair…which leads to thinning of the cartialge and thus pain/stiffness/swelling.  Supplementation with Glucosamine is based on the theory you are providing more of the building blocks for growth and repair.
  • Chondroitin: many questions surround the efficacy of chondroitin yet many people who take chondroitin report a difference though that is when it is taken along with glucosamine. It is beleived to work by inhibiting certain ‘cartilage chewing’ enzymes, interfering with the metabolism of other enzymes that will starve the cartilage of vital fluid and stimulates production of variuous nutrients for the joint.
  • MSM: works in rebuilding connective tissue with ‘elastic’ sulfur bonds to inrease flexibility.  sulfur is thought to be a vital building block of joints and cartilage and is used in the inhibition of pain impulses along nerve fibers.  I have seen it help when just glucosamine isn’t quite cutting it.
  • Bromelain: a protein digestive enzyme used to help reduce inflammation in the body and treat pain and swelling….found in pineapples!
  • New Chapter’s Zyflamend Supplement (see above)

Make your own Glucosamine!!  Check out this video and learn how:

MOVEMENT:  Soooo important!!!

Can’t even begin to say enough here!

It is so vital to properly warm up, dynamically, before any movement session to start the lubrication process of our joints.  Synovial fluid feeds and bathes our joints in nutrients.  Often our joints are starved of vital fluid and thus nutrients from inactivity (ya know that feeling when you’ve been sitting awhile and you hurt when you get up…your joints are dry).
Movement increases flexibility, provides muscle strength and endurance so you can do more of the things you love to do…not to mention in helps with weight reduction which will help take excess pressure off of your joints.  Mix up your movement sessions though…chronic cardio, chronic weight bearing moves, chronic anything can increase systemic inflammation….so mix it up!
Go barefoot:. Wearing padded shoes disrupts your natural stride, and going barefoot allows valuable proprioreceptive input so you can intuitively adjust your landing to reduce stress on joints.
Move Dynamically: Check out this video Skye put together awhile back for a some dynamic warm up moves and a joint specific session to get you lubricated and to get that nutrient rich synovial fluid pumping to bathe your joints in goodness!
 
Bottom line…be kind to your joints so you can keep moving and doing the things you love in life!!

Smoothies!

This week is all about recipes and fuel ideas/thoughts….so we are on to Smoothies!  What better way to get in a power packed, energy giving, healthy meal or snack?!  Smoothie’s can be a great answer to obtaining optimum balanced nutrition throughout the day.  In the right combination they can give you all the necessary macronutrients (carbs, fats and protein) as well as many essential micronutrients (vitamins, minerals, essential plant compounds).

They are quick & easy to whip up & are super beneficial post workout when you need to refuel, or as a nutrient rich start to the day or midafternoon to help you avoid choosing nutrient empty/calorie rich snacks.  These are a go to for us often, especially because they are extremely multi purpose!  You want a protein packed smoothie, a super greens smoothie, want to get your daily quota of fruit in, need a post workout boost, want to go for the super alkaline smoothie, want something sweet??  So many options here!  So I’ll briefly break down what I feel are the key components to a smoothie then head over to the smoothie recipe page for some great ideas…Recipe Page!  Recipe topics include general goodness, superfoods, raw, and post workout smoothies.  THEN start getting creative on your own with recipes and share them with me…I’ll post them for ya!

1:  Liquid

Start off with 1-2 cups of your liquid and adjust depending on how thick oor thin you like it.  The best liquid options in my mind include:

  • Almond milk
  • Coconut Milk
  • Brewed herbal tea (or chai etc)
  • Grapefruit juice..the only juice I recommend, better than most sugary juices out there
  • Mocean Mate
  • Organic raw milk (I’m not usually an advocate of any other type of milk)
  • Water….but why not make it power packed and go with one of the above

2: Fruits and Vegetables:

  • Experiment here!
  • Look for fruits that are in season…but if you live in VT in the winter when not much is in season….shoot for temperate region fruits like berries, apples, pears, cherries, a banana on occassion, vs pineapple, mango, papaya etc. Mainly b/c the temperate region fruits have less overall sugars in them, more fiber and often the sugars react more forgiving internally than tropical region fruits.  Or at least try to buy those yummy tropical fruits when they are in season in their country of origin.  Food choices do indeed have an environmental impact as well!
  • Yes you can put kale or spinach etc in a smoothie….you may have some floaters but you’ll eventually get over it!  And if you don’t have a juicer but have always wanted to “juice” veggies..go ahead and throw them in!

3: Optionals (that to us have become essentials)

  • Yogurt (plain is best, greek is great…more protein, yogurt will act as a thickener too)
  • Powders of all sorts (protein, supergreens, fiber etc)
  • Seeds (hemp, flax, chia etc)
  • Nut butters…peanut, almond, cashew etc…
  • Herbs and spices….cinnamon for blood sugar balance, cayenne for a little metabolism boost, chia spices or fresh vanilla for yumminess…
  • Ice…I never put ice in, usually b/c i don’t have it on hand but also b/c I don’t like my drinks too cold, and often frozen berries cover this area.

Misc to Remember:

  • Any time you have fruit on the fringe…throw it in the freezer for your smoothies
  • Add liquid first, it helps the blender do it’s job easier
  • If you add psyllium or the like or even chia seeds…don’t let it sit too long before drinking if your not a fan of a congealed glob sliding down your throat! (sounds like good times eh?!)

Click Here for Recipe Page

Roots Wise Wellness!

A New Year is upon us and I have challenged myself as well as each and every one of you to make it the Best F-ing Year possible… for you but also for all of those around you!

Optimal nutrition and wellness is crucial to having the Best F-ing Year and a healthy lifestyle combined with physical fitness, can help you live a life full of vitality and adventure!  Roots Wise goal is just that….to offer you a guideline on how to get there and what that looks like in your own life.  Whole body wellness makes for a happier and more energized you, so you can spread that to those around you and help create a better society in the meantime!  Roots Wise Wellness Consultations cover whole body health… that includes nutritional health but also emotional, environmental, social and creative health as well.  I believe physical movement is also a major key in this quest for total health and therefore work with Skye of Mocean365 to help you achieve greater health through movement as well!  Check out his site at:  www.mocean365.com

Roots Wise and Mocean365 together offer package plans available for you combining movement with nutrition and wellness counseling that are custom to you and as always, sliding scale pricing is available for all levels of income.  We would rather you take us on than be held back my money!

The Daily Practice will now be found here, as well as at The Mocean Project.  The Daily Practice is just that…about what we want and need to practice each day to create a life full of passion, learning, adventure and inspiration. We all have things we need to get better at or want to get better at… so I will be posting something new and exciting to think about each week for the Daily Practice along with a weekly blog about health, nutrition, food, herbs or whatever I diving into!

Feel free to hit the “follow” button on the home page to receive updates via email whenever I post something here.

So, are You Ready To Make A Healthy Change in Your Life??!!  The time is now!!  It’s About Living a Healthy and Fun Filled Life So You Can Do What You Love!!  Take a class, make an appt for a Nutrition & Wellness Consultation, MOVE and drink Mocean Mate!

Let’s all ‘Live ROOTSWISE!’  Ge back to your natural roots of eating well, feeling great and moving with energy!  Roots Wise Nutrition and Wellness Consultations can help you get there!  Offering 3 different levels of consultations to suit everyone’s needs. So whether you want me to simply review where you are at currently and offer ways to improve upon that or you want me to follow your eating and daily habits for an extended period of time to ensure the greatest results.  The consultations include a variety of offerings including  nutrition education, measurements, food journaling and reviews, supplement education and discounts, personalized meal plans, and more.  Check out the rest of the site for more info and be in touch!